You can, but be careful: how to exercise outdoors during quarantine

The self-isolation introduced in Russia and many other countries has severely limited the opportunities for sports enthusiasts. Now it is hard to go out anywhere, much less go to the gym. However, you should not despair and give up.

The first to help will come to home exercises, for which you do not need equipment. This is the most effective and, most importantly, safe option. But if you can not push-ups and jump rope in the apartment, then there is a more risky way out – training on the site near the house. We tell you what exercises you can do in your yard and how to make such a session as safe as possible.

How to exercise outdoors during coronavirus?

First of all, if you’re going to go outside for any reason, whether it’s going to the store or walking the dog, don’t forget to wear gloves and a respirator to protect yourself from infection. The same rule applies to practicing on the sports field. Always carry antiseptic and antibacterial wipes with you to treat your hands, backyard tourniquets, bars and jump ropes. Don’t stray too far from home.

It’s important to dress warmer now, because the long-awaited summer is still a long way off, and in such a difficult time, even a common cold will be an unwelcome guest. And, of course, think a few times: are you really so uncomfortable practicing within four walls?

Push-ups with changing hand positions

An effective exercise to strengthen the muscles of the cortex. Before you begin to perform it, you must be sure that you have correctly taken the starting position. Keep your back straight, tense your abs, and turn your shoulders and arms so that the bend of the elbow looks forward. For push-ups, it is best to take a mat with you outside.

Začetni položaj: plank on straight arms.

Spread your arms as wide as possible. Do 10 push-ups and change the position of your hands: put them closer together. Do 10 push-ups again, and then lean your palms against each other in front of your rib cage. Lastly, do 10 more push-ups.

Exit by force on the bar

Before performing the exercise, it is necessary to thoroughly stretch the elbow joints, because it is on them that most of the load goes. This exercise is not intended for beginners!

Začetni položaj: standing on the asphalt, hands on the bar.

To make an exit, you need to throw your wrists on the bar. Try to make such a movement as if you want to lower the bar under you. After that, you should slowly straighten your arms. If you experience discomfort, try other variants of the exercise, improve your basic skills or change your grip.

You can watch the full version of the workout in the video on “Championship”.