{"id":2727,"date":"2021-07-01T15:00:00","date_gmt":"2021-07-01T13:00:00","guid":{"rendered":"https:\/\/dasmei.at\/?p=2727"},"modified":"2021-07-01T11:08:05","modified_gmt":"2021-07-01T09:08:05","slug":"fit-durch-den-sommer-das-perfekte-outdoor-workout","status":"publish","type":"post","link":"https:\/\/dasmei.at\/en\/2021\/07\/01\/fit-through-the-summer-the-perfect-outdoor-workout\/","title":{"rendered":"Fit through the summer - the perfect outdoor workout"},"content":{"rendered":"
\n
\n
\n \n\t
\n\t\t
\n\t\t\t

\nTired of stuffy gyms but still fancy a short, effective workout? No problem, because you can easily move your favourite exercises outside. Especially now in summer, it's a good idea to leave the gym and do your workout in the fresh air. Exercising outdoors is not only good for your muscles, but can also reduce your everyday stress. Now if that's not a win-win situation! We present 7 exercises for which you need nothing more than a pleasant outdoor space. Let's go!\n<\/p><\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Before you start, it is important that you prepare your body for the workout. Warm up yourself and your body slowly, for example by cycling to the park or walking there. Once there, it is important to stretch extensively first. Then you can get started with the exercises!<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Exercise number 1: Squats<\/h3>\n

Squats train the front and back of the thighs, the buttocks, the calves, the back extensor and the abdomen. It's great that squats can be done practically anywhere, because all you need is your body weight. When performing squats, make sure you stand with your feet hip-width apart. Place your feet parallel to each other or slightly turned outwards. Keep your hands clasped behind your head and look straight ahead. Now move your buttocks towards the floor and make sure that your knees do not bend inwards. Lower to about 90 degrees, pause briefly and straighten up again while exhaling. Once you have reached the top, you should maintain the tension.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Exercise number 2: Lunges<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Lunges are designed to train the thighs, buttocks, calves and core. This exercise is also very easy to do outdoors and is extremely effective. It is performed as follows: Take a wide step forwards and place your front foot under your knee. Look at the foot of the front leg or straight ahead. Keep your upper body upright and lower your back leg to just before the floor. Breathe out deeply as you push up. Basically, the further the step, the more the gluteal muscle is trained.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>

\n
\n
\n \n\t
\n\t\t\n\t\t
\n\t\t\t
\"\"<\/div>\n\t\t<\/figure>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Exercise number 3: Skater jumps<\/h3>\n

The so-called skater jumps train the thighs, buttocks, abdomen and lower back. You start by standing with your feet hip-width apart. Now jump to the side with your right leg and cross your left leg behind your right. Repeat the same with your left leg. Make sure that you squat down deeply and keep your front knee level with your heel. The result should be a continuous sequence of movements that will make you work up quite a sweat.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Exercise number 4: Push-ups<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
\n
\n
\n \n\t
\n\t\t\n\t\t
\n\t\t\t
\"\"<\/div>\n\t\t<\/figure>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>
\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Of course, the classic push-ups should not be missing from any workout. These are particularly suitable for training the shoulders, arms, upper back and abdomen. When performing push-ups, you should make sure that your buttocks and shoulders are at the same height and that your stomach remains tight. For this exercise, it is a good idea to take a yoga mat with you to the garden or park so that you have a good grip on the floor.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Exercise number 5: Plank-ups<\/h3>\n

The next exercise, called Plank-Ups, trains the muscles of your abdomen, back, arms and shoulders. When you perform the exercise, you start in the push-up position again. This means that your arms are almost stretched out and your body is tense. Now bring your right and left forearm to the floor one after the other and make sure that both are parallel to each other on the floor. Now hold the classic plank (forearm support) for a short time. Then return to the starting position by first stretching your right arm and then your left arm again.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Exercise number 6: Dips on the bench<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Whether at home or in the park - dips can be performed anywhere you have a bench available. The exercise trains the triceps, the entire chest, the shoulders and the hooded muscle in the upper back. When performing the exercise, start by placing your hands on the bench slightly wider than shoulder-width apart, with your feet resting parallel on the floor. Inhaling, bend your arms to about 90 degrees, keeping your elbows close to your body. Push out again from the lower position and exhale. Keep your muscles tensed at the top point and make sure you do not fully extend your arms.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>

\n
\n
\n \n\t
\n\t\t\n\t\t
\n\t\t\t
\"\"<\/div>\n\t\t<\/figure>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Exercise number 7: Running<\/h3>\n

An outdoor workout is not complete without a refreshing run afterwards to build up your stamina. Depending on your mood, it is therefore a good idea to go for a short jog after all the exercises. This not only trains your stamina, but also warms you up at the same time.<\/p>\n

If that's not a great end! Now it's just a case of getting into your training gear and off you go! We hope you enjoy your outdoor workout.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"Tired of stuffy gyms but still fancy a short, effective workout? No problem, because you can easily move your favourite exercises outside. Especially now in summer, it's a good idea to leave the gym and do your workout in the fresh air. Exercising outdoors is not only [...]","protected":false},"author":7,"featured_media":2728,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[378,277,274,273],"_links":{"self":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/2727"}],"collection":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/comments?post=2727"}],"version-history":[{"count":11,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/2727\/revisions"}],"predecessor-version":[{"id":2742,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/2727\/revisions\/2742"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/media\/2728"}],"wp:attachment":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/media?parent=2727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/categories?post=2727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/tags?post=2727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}