Holidays are no reason to stop training and abandon physical activity. There are several reasons for this.
First of all, if you are used to exercising regularly, abruptly stopping exercise can be stressful for the body. The cardiovascular and endocrine systems, as well as the musculoskeletal system, which are accustomed to functioning under certain conditions, will, generally speaking, be impacted by such a change. In combination with nutritional deficiencies, changes in regimen and acclimatization, this can have negative consequences.
Secondly, in a week or two of vacation, it is a shame to lose everything you have accumulated in the gym over many months. That is why, at least out of respect for your job, you should not give up sports even on vacation.
Thirdly, it will be much easier to get back into your routine and exercise if you do maintenance exercises during your vacation. If your vacation is not very active and does not involve physical activity, then it is advisable to exercise at least 2-3 times a week.
We offer a set of seven functional exercises for the whole body, suitable for keeping fit on vacation. No equipment is needed, so you can train anywhere, even on the beach. It is recommended to perform the exercises in circuit training format, when there is practically no rest between them. You can take a break of 1-2 minutes between circles.
Starting position: Stand with your legs wider than your shoulders, feet turned slightly out to the sides, stomach tucked in and looking straight ahead. As you inhale, bend down and extend your right arm towards the floor. As you exhale, return to the starting position and repeat, but with your left hand touching the floor. The weight of your body should be predominantly on your heels, not on the front of your foot. Stretch the top of your head upwards, keeping your spine straight and without arching your back. Ideally, your shins and body should be parallel at the bottom. Do 30 repetitions.
Stand up straight with your feet hip-width apart, your stomach tucked in, your shoulders open and low, and look straight ahead. As you inhale, lean forward, stretching your arms forward and your right leg back. Don’t rotate your pelvis—your sitting bones should be level with the floor. Try to feel the muscles in your back, glutes, and the back of your thigh on your supporting leg tighten. Your lower back maintains a natural arch—don’t round it. 15 to 20 reps on each leg.
Starting position: standing with your feet hip-width apart. As you inhale, take a wide step back with your right leg, bending your knees and lowering yourself (lunge), while simultaneously turning your body to the left towards the leg in front. At the same time, extend your right hand towards your left foot and your left hand towards the ceiling, increasing the rotation. The spine should remain straight, do not bend your back: it is necessary to rotate, that is, turn around its axis and not bend. As you exhale, return to the starting position and repeat on the other side. 15 to 20 repetitions with each leg.
Starting position: lying down. Arms wider than shoulders, feet hip-width apart, stomach tucked in. As you inhale, bend your arms, lower yourself down, and at the same time lift your right leg. As you exhale, push yourself up and lower your leg. Repeat on the other side. 8-10 reps on each side.
The starting position is a side plank (you can do it with palm support, as in the photo, or you can do it on your forearm). Lift your leg from above (in the photo this is your left leg) and move it back and forth parallel to the floor. Stabilize your pelvis and lower back, do not swing your body. The movement should be done only at the hip joint. Do 15-20 repetitions and then switch sides.
Stand on your hands and knees so that your palms are under your shoulders and your knees are under your hip joints. As you exhale, raise your knees above the floor to a height of 5-10 cm. The body should be parallel to the floor and the lower back should maintain a natural deflection. Do not raise your pelvis. As you exhale, stretch your left arm forward and your right leg back, keeping your body stationary. Imagine that there is a tray with a familiar glass on your back that cannot be dropped. As you inhale, lower your arm and leg, keeping your knees suspended, and repeat on the other side. 10-12 repetitions on each side.
Sit on the floor and press your sitting bones into the floor. Lean your body back, keeping a natural arch in your lower back. Tighten your stomach and open your chest. Hands behind your head. Lift your legs up one at a time and keep them suspended. As you exhale, lower your right leg and twist your body toward your left knee, keeping your spine straight. As you inhale, return to the starting position and twist in the other direction. Don’t round your back, tighten your stomach and stretch the top of your head up. 10-12 reps on each side.
