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.

Outdoor exercise equipment on sites, how to exercise. How to exercise on street trainers

Not everyone has the opportunity or time to visit gyms, and classes are not cheap. Recently, outdoor exercise machines have appeared in neighborhood areas and parks in some cities, which allow you to move your exercises to the fresh air, under the open sky. Now, those women who lead a healthy lifestyle can combine an evening jog with training for different muscle groups, and those who walk with a stroller can calmly exercise while the baby sleeps nearby.

The benefits of outdoor exercise are undeniable; you can combine aerobic and strength training; this is the most effective type of training, allowing you to quickly lose weight and maintain excellent athletic shape. Outdoor exercise equipment will help you increase your immunity and body's resistance to various diseases, develop resistance to stress and get rid of depression. After each such session, you will receive a charge of vivacity and positive mood, which will last for another 2-3 days until the next workout. You can exercise on outdoor exercise machines without a trainer, although some of these metropolitan complexes employ specialists who receive salaries from the municipality. Anyone can train, regardless of age and gender; to do this, you need to choose the device that will provide you with the necessary load on the desired muscle group. With the help of the simulator you can pump up the muscles of your arms and back, hips and buttocks, abs, etc.

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Despite their slightly frivolous appearance - street exercise machines are painted in bright colors, they help to load the muscles in the same way as exercise equipment installed in gyms. You will achieve maximum results if you exercise outside regularly and correctly. The simulators are adapted for independent work, since in their design the body weight of the trainee is used as the main load. This guarantees the safety and effectiveness of training. The base of the simulators is concreted, and the permissible loads are designed for a minimum of 150 kg. The standard set of outdoor exercise machines includes several of the most popular: “Rowing”, “Upper Row”, “Pendulum”, “Circular Movements”, “Stepping”, etc. Using the “Rowing” simulator you can strengthen almost all muscle groups in the arms and legs , as well as the abdominals, back and hips. “Pendulum” and “Circular movements” are intended for the abdominal and abdominal muscles. Elliptical trainers are very popular because they allow you to get aerobic exercise. The training regime should be the same as in the gym: do not eat before, during or after training, the most you can afford is a glass or two of water after training. And do not overload all muscle groups - do exercises for each group no more than 1-2 times a week. You might even want to consult with a trainer at the gym before you start working out seriously on outdoor machines.

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.

The benefits of street exercise equipment and disadvantages

Exercise machines installed in parks and on the street have a large list of advantages; we list the main ones:

Anyone can use outdoor equipment, regardless of physical fitness and age.
To buy a trainer (the price of which is not always affordable for sports fans), you need financial investments. Also, to install home sports equipment, you need to free up space in your apartment or house. Exercise on outdoor equipment is completely free at any time.
The operating principle of each outdoor exercise machine is clear even to beginners. There is nothing complicated about the device.
The simulators are developed by professionals, so on every sports ground you can find a set of equipment aimed at working out various muscles.
Abundant oxygenation of the lungs. Exercising in an open space brings much more benefits compared to exercising in a fitness room.

By doing exercises in the fresh air, athletes receive vitamin D. This element is important for the condition of joints and bones. We rarely spend more than 6 months a year in the sun, so we need to take advantage of every moment and improve our health on outdoor sports grounds.

Any workout improves the functioning of the cardiovascular system, and in the fresh air the benefits of exercise increase significantly. Physical activity helps the body produce endorphins - “happiness hormones”, which fight stress and give a good mood. According to psychologists, outdoor exercise is better tolerated by the human body compared to indoor exercise.

High-quality modern simulators for installation in parks and courtyards are produced in accordance with GOST standards. Particular attention is paid to the reliability and safety of projectiles.

Outdoor exercise equipment, without a doubt, brings great benefits to a person’s health and physical fitness, but they still have disadvantages:

In inclement weather, classes will have to be canceled, resulting in a disruption to your training regimen.
Shy people may be constrained in their movements due to the curious glances of passers-by.
Many projectiles do not have weights - only the athlete’s own weight plays the role of load.
Venues require a shady canopy - the open space can get a bit of a heatwave if you exercise in the heat of the day.

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.

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.

Outdoor exercises for weight loss and relief

Exercise bike

Place your feet shoulder-width apart;
Raise your arms up, bending them at the elbows so that an angle of 90 degrees is formed;
lift your knee up and touch it with your opposite elbow.

Don't bend your back. You should lift your knees high, not sink down to them. This is a great exercise for warming up and pumping up your abs.

Burpee

Stand up straight;
take a lying position;
Do a push-up;
stand up again;
jump up at least 10 cm and clap above your head.

Burpees are done at a fairly fast pace, without slowing down in changing positions. It's very draining, but it's one of the best ways to improve your endurance or burn fat. Moreover, to carry out such actions, many muscles work: arms when lying down, abs for stabilization, legs when jumping. This exercise is much more pleasant to do outside, as it is difficult to monitor your breathing.

Jump Squats

Place your feet shoulder-width apart;
Do regular squats, but jump when you get up.

Keep your back straight, about 50 degrees from your knees. Do not spread your knees to the side, otherwise you will overstrain the ligaments. Jump at least 10 cm. This exercise comprehensively pumps your legs, their front and back muscles. Moreover, the explosive load will make it easier for the body to make quick decisions when faced with daily challenges. However, this will not help much with prolonged monotonous loads. This exercise is good for girls.

Bar press

Jump onto the bars;
tilt your body slightly forward;
lower yourself to a 90-degree angle formed between the body and the inside of the arm;
straighten your arms completely.

Standard street exercise for men. Before performing, be sure to stretch your elbows and shoulders, otherwise you will damage your ligaments and joints. Also keep your legs tense so as not to strain your lower back in stabilizing them. Don't swing to lift yourself with your arms, not your inertia. This exercise works well on the chest, biceps and triceps.

Bent push-ups

Take an emphasis lying on the uneven bars;
go as low as possible.

This street variation of push-ups is necessary so that the amplitude is much greater. Consequently, this increases productivity. This can be done at home using any arm rest. And also read about push-ups →

Straight grip pull-ups

Grasp the horizontal bar with your fingers away from you;
hands should be shoulder-width apart;
Pull yourself up to full range.

Fully extend your elbows, but do not relax your back muscles at the bottom. If you place your elbows to the sides, then the emphasis will be on your back, and if forward, then on your hands.

Read more about pull-ups on the horizontal bar →

Spiderman push-up

Take a lying position;
place your hands wider than your shoulders;
when you lower, move your knee to the side and touch your elbow;
then switch knees.

Do everything smoothly and don't rush. You should move your knee towards your elbow as you lower. This pumps up your arms, shoulders, chest and side abs.

Pseudo planche

Grab the horizontal bar;
place your hands shoulder-width apart;
Raise your body until it is perpendicular to the ground.

Your arms should not be bent. Your body should be completely tense, without arching your back. You should lift yourself with your back, shoulders and lats, without impulses or swinging. This exercise greatly strengthens the muscles of almost the entire body, plus it opens the door for you to perform the planche element.

Raising legs to the bar

Grab the horizontal bar;
place your hands shoulder-width apart;
Raise your legs straight, with your toes toward the bar.

This outdoor exercise may seem difficult due to the lack of leg stretching. If this makes it too difficult to do, bend them. The main thing is to raise your legs as high as possible. Also, make sure that your body does not sway. This exercise effectively pumps up the abs, and also actively works the lower abdomen and lower back. To engage the side press, you can do circular rotations with your legs.

Pull-up with corner

Grab the bar;
place your hands shoulder-width apart;
raise your legs to a corner (90 degrees from your body);
Pull yourself up to full range.

Legs should always be straight. Just as with regular pull-ups, do not relax your back at the bottom. Statics will help strengthen the abdominal muscles, which will improve functionality and tighten the stomach.

Backward Diagonal Press

Take an emphasis on the uneven bars;
put your legs on the bars in front of you;
tilt the body back;
perform the press diagonally, with a backward slope.

This exercise is extremely effective for the triceps and shoulders.

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.

Kinds

Before starting training, you need to know the main types of outdoor exercise equipment, their description, and purpose. All sports equipment is conditionally divided into two groups. The first include cardio equipment that provides long-term active movements that strengthen the heart muscle (step, pedometer). The second group is strength training, which pumps certain muscles (press, deadlift).

Ab bench

You can pump up your abs on street exercise machines using a special bench. It consists of a fixed platform, located at an angle to the ground, or horizontally to it, and two crossbars. Before starting the exercises, the athlete lies down on a bench, placing his knees on the top bar and wrapping them around the bottom bar. When supported by the legs on the bars, the process of raising and lowering the body is simplified. Here you can do the following exercises:

lifting the body from a lying position;
lifting the body with its simultaneous rotation;
lifting the body in a side position.

During classes, the abdominal muscles are well worked out.

Arm wrestling table

Almost every training ground is equipped with an arm wrestling table. It consists of a tabletop designed to support the wrestlers, as well as two handles on both its edges (the athletes hold them with their free hands). Arm wrestling classes strengthen the muscles of the arms and upper shoulder girdle, develop endurance, quick reaction, and logical thinking.

Pendulum

The most useful workouts on street exercise equipment for girls can be done using a “pendulum”. As a result, after 2-3 weeks the waist will begin to tighten. The “pendulum” consists of two platforms for the feet and a rest for the hands, located in a semicircle. When swinging the platforms from side to side, the oblique abdominal muscles are worked out and coordination of movements is developed. It is recommended to start the exercise with 40 swings in one approach. Over time, the number of repetitions can be increased.

Hyperextension

It is necessary to include hyperextension in training on street simulators for girls. The device is a platform tilted forward with leg clamps. To perform the exercise you need:

lie down on the platform (face down);
wrap your legs around the clamp;
cross your arms behind your head;
Gently bend down and then return the torso to its original position.

When performing this, you should not bend your back at the lower back, or sharply raise your torso. The exercise is recommended for problems with the corset of the spinal muscles. It strengthens the back, lower back, calf, biceps, gluteus maximus, semitendinosus, semimembranosus muscles, and helps align the spine.

Stepping machine

Of all the outdoor exercise machines, step training is the most accessible for every age. It consists of two movable platforms and a double frame. It imitates walking, due to which the muscles of the legs, buttocks, joints and ligaments are worked out, metabolism is accelerated, and active fat burning occurs. To perform the exercise, you need to place your feet on the platforms, lean your hands on the frame, and then, without bending your knees, start walking. It is recommended to start with 40 steps in one approach, gradually increasing their number.

Chest press, leg press

Outdoor exercises for men can be done using chest press and leg press. Functional equipment accelerates blood circulation and enriches muscles with oxygen. Such outdoor exercise machines can be found at all sites, but before exercising, it is worth studying which muscles work when performing bench presses, as well as the technique for performing them.

On one side of the machine there is a seat, and opposite it there are crossbars for support. By pushing up from the bars with his legs, the athlete extends and bends them at the knees, thereby strengthening the quadriceps muscles of the thighs, teres major, and buttocks.

The reverse side of the exercise machine consists of a seat and handles. The exercise is performed in a sitting position. You need to push the handles away from you and then return them to their original position. In this case, the pectoralis major and minor muscles, triceps, and the anterior part of the deltoid muscle are worked out. If desired, the exercise is performed with a wide grip.

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.

Why are outdoor exercise machines effective for weight loss?

Many people mistakenly believe that exercising without a personal trainer does not lead to the desired results. Of course, there is some truth in this assumption: a person who has spent money on a gym membership will attend training sessions under the guidance of professionals at the appointed hours.

For street training, internal motivation and the desire to get your body in order are important. You should adhere to the chosen regime and try not to miss classes. You shouldn’t expect visible results in a week (usually at this stage the impulses of beginning “athletes” end and people become disappointed in training). In fact, it should take 2 - 3 months to gain a beautiful figure and lose extra pounds. Important: no amount of training will help if you do not adhere to a proper balanced diet.

Exercising outdoors burns a lot more calories compared to going to the gym. A powerful influx of oxygen launches an effective fat burning process. As a result, extra pounds are removed, metabolism improves, and the unsightly “cellulite crust” disappears. The human body acquires a beautiful relief, and internal organs begin to function much better.

Installing outdoor exercise equipment in the yard is the best motivation for residents to exercise. Seeing the example of his neighbors in the window working out on apparatuses, a person involuntarily thinks about how to pump up his muscles and achieve the same figure. Positive examples before your eyes are an excellent incentive to introduce people to sports and a healthy lifestyle.