Beach exercises
You can lie down and bask in the sun motionless, or you can do your body, that is, gymnastics on the beach. But what exercises can you do without attracting attention to yourself?
Exercise for the hands. Hand rotations. Lying on your back, spread your arms to the sides, palms down. Relax your muscles. Clenching your fingers into a fist, turn your palms up and tense your muscles, while inhaling. Then turn your palms down, relax your muscles and exhale. Repeat the exercise 15 times, then stretch your arms along the body, relax your muscles and rest a little.
Exercise for the arms and chest. Tension - relaxation. Remaining in the same position on your back, bend your arms at the elbows and place them under your head. In this position, press hard on the sand several times (inhale), then relax all your muscles (exhale). Repeat this exercise 2 times.
Exercise for the legs and abdomen. Bending - straightening. Lying on your back, slowly bend your knees, with your feet resting on the sand (inhale), then slightly raise your legs and lower them, straightening them on the sand (exhale). Take a deep breath, then a slow exhale, pull your socks hard (knees straightened, leg muscles tense). Repeat the exercise 10-15 times.
Exercise for the back muscles. Turn over on your stomach, bend your arms at the elbows, place your palms one on top of the other, chin on them, look into the blue sea distance. Raise your shoulders, leaving your head in the same position, strongly tense the muscles of your back, legs and thighs. The whole body is curved in the form of a bow (inhale). Then relax the muscles, returning to the starting position (exhale). Repeat the exercise 10 times.
Abdominal exercise. Sit on the mat, stretch your legs forward. Then, without supporting yourself with your hands, lean forward with your shoulders. If you find it difficult to perform this exercise, your abdominal muscles are weak. Raise your hands and do a forward tilt, touching your toes with your feet.
Now bend your knees and sit in a "Turkish style". Without the help of hands, leaning on the outside of your foot, stand up, slightly leaning your torso forward. This is a great exercise for the abdomen and legs. Tip: do it when you get up from the mat.
After completing this small set of exercises, go for a walk along the sea. On the way back, walk knee-deep in the water, from time to time going into the water up to half your hips. Every movement on the beach can be an exercise and, conversely, an exercise can look like a natural movement. Remember a few more exercises for the beach. You can come up with the same exercises yourself.
Lying on your back, bend your knees slightly. Rest your right foot on the sand, place your left foot on your right and make circles in both directions with your left toes. Or: stretch your arms along your body, palms facing down. Press each finger firmly on the mat. This way, you strengthen your fingers and hands. Or: if you are sitting with your legs outstretched or "Turkish style", and you need to pick something up, without bending your back, sharply bend your entire body to the side, to the right and left. This exercise will make your waist flexible. When walking on the beach or in the forest, use each stump to jump over it. Or take a few steps on your heels, a few steps on your toes. Your imagination will add the rest.