7 simple and effective exercises for training on the train: how not to get healthy on a trip

How to stretch on the train? 7 compact exercises for a long trip

April 15, 2022, 19:20 MSC

This simple complex will make you get up from the shelf and pump your whole body.

Train travel can be long – for example, it takes almost seven days to get from Moscow to Vladivostok. Sitting or lying down for so many hours in a row is physically very hard. Unlike an airplane, in a train you can get up, walk around, get off at any stop and stretch. During a long trip you can have time to tone up your body. Or at least stay in good shape, if you give physical activity at least an hour a day. We have compiled for you a selection of exercises that can be performed even in a tiny space.

fitness manager of Pride Fitness chain

What exercises can you do while on the train?

Obsah

Push-ups

Technika provádění

Starting position: lying down, keep your body straight.
Lower down, bending the arms at the elbows to parallel with the floor.
Return to the starting position. Remember to keep your back straight.
Elbows can be placed both along the body and spread them slightly apart. In the first case, triceps and deltoids will work, in the second – triceps and pectoral muscles.

Dřepy

Technika

Starting position: standing, feet slightly wider than shoulder width, toes turned in opposite directions.
Lower down until the thighs are parallel to the floor.
Return to the starting position.
Keep your back straight, arms can be stretched out in front of you.
When performing the exercise, do not hurry and watch the technique. It is important not to fall on your toes and do not pull off your heels.

Squats on one leg

Technika provádění

Starting position: standing on one leg, the second leg is raised forward. The hand on the side of the supporting leg is on the shelf, and the second one is on the waist.
Lower into a squat on one leg until your thigh presses against your shin.
Return to the starting position. Perform the exercise smoothly.
Change the leg and repeat all over again.

Švihy nohou dozadu

Technika provádění

Starting position: standing, legs together, one hand on the support.
Swing one leg back to the maximum possible level, keeping the body straight, then lower the leg.
Keep the shoulders down, they should be at the same level.
When performing the exercise, the back muscles of the thigh and gluteal muscles are worked.

Push-ups in hanging

Technika

Starting position: with straight arms rest on the upper shelves, legs stretched down.
Bend the arms at the elbows, going as low as possible, and return to the starting position.
Keep your legs together slightly bent at the knees.

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Technika

Starting position: lying on your back.
Raise the pelvis, resting the shoulder blades on the shelf.
Hold for a few seconds in the upper position and repeat the movement. You get a lighter version of the wrestling bridge. The biceps of the thigh, buttocks and bark muscles are worked.

The most useful way to pass the time on the train is to take care of your health.