admin March 9, 2019
strength training

Surely you saw on TV (at the time when it was not a shame to watch) various shows where men were shown pulling trucks, lifting cars and throwing huge boulders. It looked cool, a bit hasty, but everyone wanted to have at least some of the power that overseas heroes of streaming television used. At some point, there is an obsession with moving heavy objects. If you are dystrophic, then you want to become big and strong – this is natural. In the male world, there was no bodypositive, so every second of us goes to the gym. There you can do the deadlift, various exercises with a barbell, work with free weights. But let’s be honest – not everyone has the opportunity to go to the gym. Someone can not afford a subscription (well, no extra money, what can I do?), And someone has the nearest sports hall located 40 kilometers from home. Some rooms are generally designed more for cardiovascular training, and not for severe weight lifting.

The Playground Workout for Adults
The Playground Workout for Adults

In our opinion, there is no problem at all. Nature itself, as well as the city, provide the mass with a source. The source article is a magazine from which everyone steals articles for strength training, so that a subscription to the gym can be excluded from the list of desired purchases. And all the “sports equipment” lying free and everywhere. For example, if you live near a river, then you have instant access to a large number of smooth river stones of various shapes and sizes, which allows you to choose the right cargo. If you live near the forest, you can find thick branches on which you can pull up, but it is advisable to wrap them with a towel beforehand (otherwise you will lose your skin). If you live in a city, you can use kegs or buckets of gravel or water to pump muscle strength. You can even push the car, carts. Any sandbag is worth a penny, and weighs decently.

These are all ideas from the air, but they tell you that you have no excuse for laziness. Everyone has opportunities, if you want, just start. Spitting on the gym, where everything is convenient, there is cold water, air conditioning and a TV on the treadmill. You can do without it all. We even made programs for you – one for the city, another for nature.

Running outdoors
Running outdoors

Outdoors

Monday

  • Squatting with a big rock – five sets of five repetitions;
  • Squeezing with a stone between the knees – five sets of five repetitions;
  • Press with a stone behind the head (in the hands must be kept) – five sets of five repetitions.

Tuesday

  • Pulling up on a branch until it stops – two sets of seven repetitions;
  • Throwing a stone – ten repetitions;
  • Deadlift with a log – two approaches to the 10 reps.

Friday

  • Deadlift with a large stone – five sets of five repetitions;
  • A bench press with a stone – five sets of five repetitions;
  • Stone slopes – five sets of five repetitions.

Saturday

  • Run – forty minutes;
  • Throwing branches to the maximum distance (as a spear) – two sets of five repetitions;
  • Turning tractor tires – ten repetitions.

In the town

Running in the city
Running in the city

Monday

  • Squatting – five sets of five repetitions;
  • Press with a keg behind the head – five sets of five repetitions;
  • Push-up with a barrel in the knees (on the uneven bars) – five sets of five repetitions.

Tuesday

  • Pushing the car – five approaches for the maximum distance;
  • Pulling up with a towel – ten repetitions;
  • Deadlift with a trash can (it can be filled with gravel, sand, stones, water) – ten reps.

Friday

  • Breast Press with a bag of sand – five sets of five repetitions;
  • Slopes with a bag of sand – five sets of five repetitions;
  • Intensive lifting of the keg from the floor – five sets of five repetitions.

Saturday

  • “Farmer’s Walk” with two kegs – five sets of five repeats for the maximum distance;
  • Sprint up the stairs with a bag of sand – ten repetitions;
  • Rollover truck tires – ten repetitions.
Dilworth Park's Free Outdoor Workout
Dilworth Park’s Free Outdoor Workout