Outdoor sports equipment on playgrounds. How to exercise correctly for legs, abs, elliptical, strength, stepping

Street exercise equipment for girls is not very different from its counterparts in fitness rooms. They are produced according to separate GOSTs, and given that they are freely available, special attention is paid to reliability and safety.

Exercising in the fresh air helps you quickly burn calories by saturating the body with oxygen. Therefore, street training in the warm season is becoming more and more popular among girls.

Types of outdoor exercise equipment

They are divided into two large groups:

cardio, aimed at strengthening the cardiovascular system and helping to burn excess calories;
strength to give beautiful muscle definition and a general increase in tone.

Outdoor exercise equipment helps shape your figure and maintain muscle tone. Therefore, you need to include exercises from these groups.

Cardio

Cardio exercises not only strengthen the heart muscle, but also increase the body's endurance. Girls prefer them because they help burn calories quickly.

Cardio equipment:

A pedometer is a simulator that simulates walking. The design consists of 2 posts connected by a common handrail. There are non-slip footrests. The movements combine skiing and regular walking. Exercises on it help strengthen joints, back muscles, legs, and increase the elasticity of ligaments. The load is selected depending on the weight. They increase it due to the frequency and speed of movements.
Stepper It is a rack with a support at the top, and a movable module at the bottom. While practicing on a stepper, the girl imitates walking up the steps. The stepper helps give your hips and buttocks a beautiful shape. During training, the abdominal and back muscles are involved. In addition, there is a strengthening effect on the cardiovascular and respiratory systems. The stepper has a gentle effect on joints.
The elliptical trainer is similar to an exercise bike with the addition of skiing. It received its name due to the peculiarities of the movement of the modules along the trajectory of the ellipsoid. Exercises on it have a positive effect on the condition of the legs and back. During exercises on this simulator, muscle groups of the abs, buttocks and arms are involved. Due to the gentle load, exercise on it is safe for the musculoskeletal system.
outdoor exercise bike The girl also needs to spin the pedals, helping herself with her hands. This is one of the popular exercise machines for weight loss. Additionally, the gluteal and calf muscles are worked. Although an exercise bike may be less efficient than a treadmill, it is the best alternative option.
The outdoor exercise machine “Pendulum” helps to work out the abdominal and leg muscles. Its operation is based on the principle of free swinging. The design of the “Pendulum” is a stand with handles and a hanging mechanism for the legs. Using her own weight, the girl begins to make pendulum movements, swinging the lower platforms. Exercising on this machine helps remove fat deposits from the sides, abdomen and waist.
Ski simulator. If a girl wants to improve her posture, she should include exercises on it in her workout. In addition, the heart muscle and back are strengthened. Thanks to the design features, there is a gentle effect on the musculoskeletal system. Therefore, this exercise machine is safe for those suffering from joint diseases.
“Twister” works all the abdominal muscles. The design consists of a rack with a disk-shaped module. You need to stand on it and twist your body in different directions. One of the popular street exercise machines for girls. After all, it helps to achieve a thin waist.

It is recommended to alternate cardio exercises with strength exercises. Then the girl will be able to work out all muscle groups and increase endurance. Most exercise machines in this group provide a gentle load on the spine and joints.

Power

Strength training equipment is aimed at working out different muscle groups and giving them a beautiful shape. It's not enough to just burn extra calories with cardio training, you need to maintain your tone.

The following outdoor exercise machines will help with this:

The most popular is the horizontal bar . It is distinguished by its functionality, thanks to which it is possible to use almost all muscle groups. With the help of various exercises, it is possible to burn fat deposits in the sides and abdomen.
Chest press from a seated position . The peculiarity of the design is that the back serves as a support for the abdomen. Therefore, the body is in the correct position during exercise and overload does not occur.
The girl operates the lever mechanism using her weight . This machine works the latissimus dorsi muscles. But women approach performing tasks on it with caution, so that their back does not look too prominent.
Leg flexion/extension machine Girls often include it in their weight loss program. It consists of a seat with handles on the sides and a lever with bolsters. The design is also supplemented with weighting materials. The exercise is based on hip flexion/extension. Helps cope with cellulite.
Hyperextension is a rack with a platform for the feet. The support is located at a level just below the abdomen. The mechanism of action is reminiscent of a swing when, under the weight of the exerciser, the exercise machine lowers to a certain point. Hyperextension should be included in the training program for those who dream of a wasp waist and ideal sides and abs.

Girls don't often exercise on weight machines. If you do not correctly calculate the load for them, you can get injured and make the muscles too prominent. They are usually selected with an emphasis on the problem area in order to work it out as much as possible.

Bodyweight leg press (object: legs)

The tricky part of the machine is that the more you weigh, the more effort you will have to make to push off the rack. But you will have to make even more effort to push yourself off the couch and head to the park.

And the opposite effect. Do you want to increase the load? Gain a couple of kilograms. Joke.

Benefit

Quadriceps strengthening (agonist)
Strengthening the hamstrings (antagonist)
Imitation of squats for those who have not yet mastered their technique (what if?)

Technique

Sit on the seat with your legs bent and leaning back. As you exhale, straighten your legs, leaving a slight bend in the knee joint.

Basic principles

Outdoor exercise has a number of benefits, which is why it is becoming increasingly popular not only among men, but also among women.

During outdoor sports activities, the body is saturated with oxygen. As a result, metabolism accelerates, which leads to rapid weight loss.
Street training allows you to compensate for the lack of vitamin D.
Exercising in the warm season is effective for losing weight. Therefore, in spring and summer, girls often go to sports fields.
Easy to perform most exercises. No need to use additional equipment.
Exercises performed on outdoor exercise machines pump up all muscle groups, improve overall coordination of movements and increase endurance.

Before you start playing sports outdoors, you need to decide on the purpose of the workout:

for weight loss;
building muscle mass.

In the first option, you need to focus on cardio exercises. The best option is circuit training. In the second case, strength training equipment is needed to pump the desired muscle group. Additionally, weights can be used. You should train no more than 4 times a week so that your muscles have time to recover.

Rowing (object: back)

This simulator is perfect for those who did not ride a wooden horse as a child or are preparing for show jumping competitions. Be prepared for the ups and downs, so if you're seasick, opt for regular paddling.

Benefit:

Strengthening the biceps, quadriceps, latissimus dorsi muscles (agonists)
Strengthening triceps, hamstrings, pectoral muscles (antagonists)
Helps fight visceral fat

Technique:

Sit on the machine and grab the handles. As you exhale, stand up, keeping your knees slightly bent.

Contraindications

When drawing up a training program, you need to take into account the following contraindications:

problems with the musculoskeletal system;
diseases of the cardiovascular and respiratory systems - cardio exercise should be avoided;
joint diseases;
injuries;
pregnancy;
colds.

When going to training, you need to assess your well-being. If there is a feeling of malaise or weakness, then it is better to postpone sports activities. For diseases of the musculoskeletal system, some exercises should be excluded or the load reduced.

Arm rotations (object: upper shoulder girdle)

They say that it was on this simulator that DJ Panda trained before becoming a resident of the OM Around the World project.

But seriously, this exercise machine, indecently reminiscent of DJ turntables, develops the upper shoulder girdle well. Therefore, visit him periodically, even if you do not plan to become the second Moldavian to captivate Armin himself.

Benefit

Increases activity in the shoulder joint
Designs brushes
Due to the translational-rotational movement, it increases blood circulation in the upper extremities, which is very useful for diabetes and other problems with vascular patency

Technique

Stand in front of the machine and spin the fidget spinners. Feel the beat.

Recommendations

For training to be beneficial, you need to follow simple rules to minimize the risk of injury.

You definitely need to do a warm-up. This will warm up your joints and muscles. Warming up will prepare the body for further stress.
You need to wear sportswear and sneakers. Nothing should hinder movement or interfere with the exercises. Additionally, you can take a mat and expander from your inventory. Be sure to have a bottle of water to replenish the lack of fluid in the body.
The effectiveness of street training is not greatly affected by the chosen time of day. The main thing is that you need to exercise a couple of hours after eating.
You should include a light jog in your workout: this is both a warm-up and a cardio exercise.
The complex should include static (holding a certain pose) and dynamic ones.
After strength training, you should do some stretching to speed up muscle recovery.

Most street exercises rely on using your own body weight. Therefore, they are highly effective in losing weight and maintaining muscle tone. The complex is compiled individually, taking into account the level of sports training. Sometimes, in order to exercise on weight machines, girls have to perform lead-up exercises in order to do everything correctly.

Vertical row (object: back)

If you spend most of your time at the computer or in the car, we recommend going to the yellow area, at least to stretch your back muscles and relax your spine.

But if you are Dutch, and on the way to work you are stuck in a traffic jam of cyclists, then there are no complaints against you. Yes, even if you just ride a bike to work, there are no complaints.

Benefit

Prevention of spinal diseases - osteochondrosis, radiculitis, scoliosis, kyphosis, lordosis
Strengthening the back muscles - latissimus, teres major and minor, trapezius
Posture development
Normalization of blood circulation throughout the body

Technique

Sit on the machine and grab the handles with your hands. As you exhale, perform a pull-up, and as you inhale, return to the starting position.

Brief description of the exercises

Outdoor exercise machines help you effectively work out muscle groups without additional equipment. They create a program taking into account individual characteristics and training goals.

For legs

The dream of girls is beautiful slender legs. Therefore, the complex includes 2-3 exercises to strengthen the leg muscles:

Bike. To do this you will need an outdoor exercise bike. The girl needs to hold the handles and rotate the pedals. The more actively she spins them, the more calories she will burn.
I.p. — sitting on the bench press machine, lean against the wall. The spine should have a natural curve. Hold the handles behind with your hands, rest your feet on the platform. When performing a “press” with your feet forward, your knees do not need to be fully extended. Perform the exercise 15-20 repetitions in 2-3 approaches.

If a girl has varicose veins or problems with the joints of her legs, then she should select exercises in consultation with a specialist. You can include steps on a bench and squats in your street training.

For the press

The press is one of the problem areas for girls. There are machines that work the rectus and oblique abdominal muscles. When performing abdominal exercises, people with spinal problems need to be careful.

Recommended exercises:

I.p. — lying on the bench for the press. The ankle rests on the bar. Hands are placed behind the head or folded on the chest. Slowly you need to raise your body without bending too much in the lower back. And smoothly return to IP.
Hyperextension strengthens not only the muscles of the back and lower back, but also the buttocks. Girls need to lift their body by engaging their gluteal muscles and squeezing their abdominal muscles.

Hyperextension is a great abdominal exercise that can be done using an outdoor machine.
You need to do 15 repetitions in 3-4 approaches. However, the load should be selected taking into account individual characteristics.

Elliptical exercises

One of the most interesting street exercise machines for girls is the ellipse. It belongs to the cardio category and is aimed at general muscle strengthening and weight loss. But it will take some time to master the “ski” step.

Movements should be smooth, not chaotic. The weight of the gravity should be distributed evenly on both legs. It is unacceptable to carry it on only one leg.

While training on the elliptical, you should not lift your heels. This is allowed for those who have varicose veins. The body should be slightly tilted forward and the pelvis should be pulled back.

You need to exercise on the elliptical for at least 20 minutes. But this simulator is contraindicated for people with asthma and problems with the spine and knees. It will be easy for girls who are interested in skiing to master it.

Cardio equipment

Cardio exercise is an important part of street training. Each session should begin with a jog. It prepares the muscles for stress and tones them.

Cardio exercises are effective for losing weight. That's why girls focus on them:

A pedometer is a basic outdoor exercise machine. I.p. - grab the handrail with your hands, your feet are on special platforms. Posture is straight. You need to move your legs back and forth as if you were walking normally, but you cannot bend them at the knees.
“Pendulum” refers to cardio exercise equipment based on the principle of walking. Your feet rest on the platforms, and your hands need to hold on to the handrail. The lower part of the body needs to make movements like a pendulum.

You need to exercise on cardio equipment for at least 20 minutes. When performing exercises, it is important to monitor your breathing.

Power

The basic street strength trainer is the horizontal bar. During pull-ups, all muscle groups are involved.

Do the exercise correctly:

Legs remain straight. The body must not be rocked or jerked.
Shoulders should be lowered, shoulder blades brought together.
You can't pull your neck up.

You need to pull yourself up as much as the girl can. If the classic version is too difficult, you can try one of the variations of this exercise.

Overhead rows are a good alternative to classic pull-ups. This exercise works the back muscles. It can be performed with a forward or reverse grip.

When pulling the handle towards the upper back, it is important to feel the work of the back muscles.

You should not make sudden movements, otherwise there is a high risk of back injury.

Sample training plan for a week

Regardless of your training goals, it is necessary to include cardio and strength exercises, stretching . Because during weight loss, muscles can lose their relief and become flabby. Therefore, the complex should not only help burn calories, but also strengthen tone.

Day of the week	Workout name	List of exercises
Monday	Circular. Each task is performed for 30 seconds without a break. Number of approaches - 5	Jogging. Plank. Ellipsoid. Squats
Tuesday	Supersets. 2 exercises are performed without interruption. One set contains 4 approaches. Break between sets 2 minutes.	Jumping over obstacles and plank. Hanging leg raises on the horizontal bar and squats. Lunges and hyperextension.
Wednesday	Workout at a normal pace	Pulling your knees to your chest while hanging on a horizontal bar. Pedometer. Push ups. Pull-ups.
Thursday	Rest	You can do stretching exercises at home.
Friday	Power. Rest 1-2 minutes between sets.	Hyperextension. Pull-ups. Chest press.
Saturday	Power	Hyperextension. Dips. Upper chest pull.
Sunday	Rest	You can do some stretching.

This is a sample workout plan for the week. The list of exercises is selected taking into account the girl’s level of physical fitness.

Common mistakes

Beginners make the same mistakes both on the street and in the gym: some use exercise machines incorrectly, others try to train all their muscles at once and get upset when they don’t see results.

Daniil Muratov believes that it is better to start any acquaintance with the simulator with its settings. It is important not only to choose the appropriate weight, but also to adjust the equipment to your body type.

Daniil Muratov fitness trainer and TRX
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Pay attention to whether the exercise machine is suitable for your height. For example, the “Roman chair” on which everyone usually works their abs must be adjustable, otherwise you risk falling or simply overloading your back. It's not worth your time to waste your time on non-adjustable exercise equipment that doesn't suit you.

Svetlana Leontyeva also agrees with this opinion, who believes that mistakes when working on the site can even lead to injury. Therefore, the trainer advises at least to start with a couple of individual lessons. The specialist will explain what you should feel during a specific movement and which muscles should be involved in the work.

The second common mistake is an incorrect training program. If the sets and repetitions are too few, you will not see results from the exercises. Too much and you may get injured. To avoid these extremes, Daniil Muratov advises approaching training like going to the store: make a list of exercises in your head or even on paper. “Clearly define which muscle group you will train today, and do not make chaotic approaches to all the machines in a row,” the trainer recommends. If you are not sure that you can handle it yourself, you can also turn to a specialist for help. He will develop a personal training program, focusing on your level and capabilities.

When to expect results

The effect of sports activities can be seen already in the first month of training. But everything is individual: it depends on the program and metabolism. You shouldn't expect that after a week you will be able to burn all the extra calories. To achieve good results, it is recommended to exercise at least 4 times a week, alternating cardio and strength exercises.

Outdoor exercise machines do not require special sports training or additional equipment. In addition, outdoor exercise has a beneficial effect on the nervous system.

Therefore, after such exercises, not only muscle tone increases, but also mood improves.

Rowing (object: cardio)

Rowing is an excellent cardio exercise with all that it implies, and, as you know, cardio training strengthens the heart, tone muscles, and burn fat.

Benefit

Strengthening the biceps, quadriceps, latissimus dorsi muscles (agonists)
Strengthening triceps, hamstrings, pectoral muscles (antagonists)

Technique

Sit on the machine and grab the handles. With each exhalation, pull the handles towards you.

Why is it worth buying Skif exercise machines?

Our outdoor exercise equipment has the following advantages:

Only high quality materials are used in production;
all coatings are sanded and rounded for safe operation;
two-component paint withstands atmospheric and chemical factors well, maintaining color for a long time;
all seams are carefully processed and rounded;
all protruding parts are closed with plastic caps, and bolts are covered with plugs;
the simulators comply with all regulations and quality standards;
Warranty for the operation of each simulator is 5 years;
Product quality warranty – 1 year.

To buy high-quality outdoor exercise equipment, fill out the online order form or contact the phone numbers listed on the website.

Safety precautions

To avoid injury and deterioration of health, you must adhere to the safety rules:

Before you start exercising on outdoor exercise machines in courtyards, you need to study which muscles work in certain exercises and how to perform them correctly.
All presented exercise machines have no age restrictions, but until children reach 14 years of age, exercises should be performed under adult supervision.
If you have diseases of the cardiovascular system, the athlete should monitor his pulse with a heart rate monitor.
While taking medications that impair coordination, it is worth warning your friends about the start of training.
Before exercising on outdoor exercise equipment, you need to do a light warm-up.
Loose hair, laces, and keys should not interfere with training.
In hot weather, be sure to take a water bottle with you.
When performing exercises, you should not turn to the side or backwards - this can cause dizziness.
If you feel dizzy after finishing your workout, you should sit down and rest.

It is better to perform exercises on sports grounds or street exercise equipment after the practitioner has thought through a detailed training plan.

Learn which muscles work and how to perform exercises correctly

Under 14 years of age, exercise under adult supervision

Track pulse

Do a light warm-up before exercise

Do not turn around while doing the exercises