It is possible to support itself in shape at the expense of household loading in the summer. The complex of exercises which can be carried out on a personal plot, some recommendations and cautions about it is given in article.
Your health
Long ago it is known: in the summer of people grows thin, and in the winter – grows stout. It we considerably differ from animals which in the summer nagulivayut fat, to worry cold winter.
The main reasons of such human behavior are activity and food. Transition from albuminous uglevodistogo a winter food on almost vegetarian summer diet affects. And, of course, in the summer we are more mobile: holidays, dachas, wood, beach and simply walks. To underestimate such household activity it is not necessary.
The come season gives you chances to shape up "practising" on six hundred parts.
Exercises will approach classical – digging and an earthing up of beds, weeding, watering etc. Shells too are known – a shovel, a mattock, a chopper. It is best of all to determine level of loading by pulse (see the table). At patients with chronic diseases, especially cores and lyogochnik, the norms. Naturally they are always lower. To define them it is necessary individually, sometimes it can be done only by means of the doctor. But the same principle – optimum pulse should be within 50-75 % from maximum. But it is necessary to take for the maximum pulse not your age limit, and frequency of warm reductions at which at you problems with health usually begin.
Now about a complex of exercises. It will be natural on beds it not such various, as in the sports hall. Also it is an essential shortcoming – on garden works more difficult to load all groups of muscles evenly since movements are rather monotonous, and only certain muscles are involved in them. To avoid it, try to diversify a complex of garden and garden exercises. For example, if you hill from the left hand, try though sometimes to do it and with right. The second reception is even more effective. Change not only the left hand on right or on the contrary, but also a kind of activity: a heavy earthing up replace easy weeding, to a scrap of branches – watering etc.
At all don’t forget about exercises on a relaxation, a potryakhivaniye and a pandiculation of extremities, razgibany backs, rotation by the head. Remember that the country sports hall isn’t limited to your site, there are still vicinities for walks and a reservoir for swimming.
Unfortunately, the garden and garden physical culture sometimes dictates us such exercises with which are better be not to abusing. First of all, it is liftings of weights and work on a bed in the provision of a constant inclination (for example, weeding). These exercises aren’t useful to a back, it is easy for overloading or overtraining. Therefore weights are better for lifting collectively and not a back, and feet. What does it mean? Try to lift a heavy subject from the earth from situation sitting, the back during this moment should be located vertically.
The constant inclination (a pose in the form of the letter "G") is unsafe even for a healthy back and people apoplektichny (full and hypertensive persons). And inclined movements of a trunk, how many its static situation in the inclined pose are dangerous not so much. From here and precautionary measures: don’t stiffen in the inclined pose of "G" – better once again will bend, than not to be unbent (for a backbone the statics, instead of movements) is dangerous; inclinations forward alternate to inclinations back. And the last: be not afraid to work on a lap or at cards. It too diversifies your complex of exercises.
(On magazine materials the House. Garden. Kitchen garden).