Outdoor exercise machines are popular devices for outdoor exercise, which are becoming increasingly widespread in urban environments. They help athletes maintain good physical shape and get healthy, both for children and adults.
Training programs: from 15 minutes to an hour
15 minute workout
For fans of fast but intense training, trainer Svetlana Leontyeva suggests working with a multi-barbell as the most multifunctional exercise machine. This way you can train a variety of muscle groups.
Exercise scheme:
- Squat with a barbell to pump up your leg and back muscles. Do two sets of 15 reps.
- Lean forward, bending at the waist, and pull the barbell towards your waist to work your back muscles. Do two sets of 15 reps.
- Press the barbell from your chest while lying on your back to work your biceps and pectoral muscles. Do three sets of 15 reps.
30 minute workout
To increase training time and load, you can add exercises on a bench press and horizontal bar to the previous scheme:
- Use the overhead press machine to tone your shoulders. Do three sets of 15 reps.
- Lift the multi-bar while standing to pump up your biceps. Do three sets of 12 reps.
- Hang on the horizontal bar and raise your legs straight or bent at the knees to pump up your abs. Do three sets of 15 reps.
40–60 minute workout
If you are planning a full-fledged workout, coach Daniil Muratov advises starting with a joint warm-up: rotate your head, arms and legs.
Then do 5-10 minutes of cardio exercise. To do this, you can use an exercise bike or stepper. If you don’t have them on your site, you can simply jump rope or do the “climbing” exercise. To do this, stand in a lying position and in this position, alternately actively pull your legs to your chest.
After this, you can move on to strength training equipment. Do at least 10 repetitions on any machine, 5-6 sets with 40 seconds rest, and do not train more than 2-3 muscle groups at a time. For example:
- For the muscles of the shoulder girdle and abs: overhead pull + abduction + abdominal training on the bench.
- For the muscles of the back, abs and the entire body: hyperextension + dips on the uneven bars + pumping up the press on the horizontal bar.
- For the leg muscles: quick rises on the toes to pump up the calves + power swings of the legs alternately up and to the sides, holding the horizontal bar.
Outdoor exercise equipment types and descriptions
Thanks to modern equipment, you can perform exercises at any free time and for all muscle groups. Urban outdoor sports equipment is produced in a wide range, which helps to choose a design for any person. Devices are divided into several main types:
- steppers for leg training;
- power exercises for working out different parts of the body;
- cardio equipment to strengthen the cardiovascular system;
- ellipses for complex exercises.
Outdoor rowing machine
This apparatus is necessary to work the back muscles, develop biceps and triceps. The outdoor rowing machine uses the athlete's weight as reinforcement. Equipment work technique:
- sit on the seat;
- grab the handle with your hands;
- pull it while inhaling;
- return to the starting position as you exhale.
Street hyperextension machine
Regular exercises on this type of structure help strengthen the back muscles, especially the lumbar region, and work out the gluteal muscles well. A properly selected set of exercises on a street hyperextension machine helps to get rid of fat deposits on the abdomen. The main thing when working is to avoid excessive deflection in the lumbar region and make all movements smoothly without jerking. Technique for performing exercises on the apparatus:
- lie down on the platform;
- rest the back of your ankle against the bar;
- bend your arms at the chest or head;
- tilt your upper body down;
- return at a slow pace to the starting position.
Elliptical outdoor trainer
This type of construction resembles cycling and skiing in action. Elliptical outdoor exercise machines under a canopy have a good effect on the development and strengthening of the muscles of the entire human body. Regular exercise on sports equipment will pump up the muscles in the back, legs, buttocks, abdominals and arms. There are practically no contraindications for working on an elliptical trainer in the fresh air. This occurs due to the even distribution of the load on the entire body and the absence of tension on the joints. Technique for performing exercises on an elliptical apparatus:
- stand on the exercise machine;
- fix your hands on the supporting handrails;
- move, helping yourself with your hands, imitating skiing.
Street exercise machine stepper
Exercises on sports equipment of this type help to develop the muscles of the lower back, buttocks, and also work the back and front surfaces of the thigh. In addition, the walking outdoor exercise machine is classified as one that strengthens the cardiovascular system. The movements on the cardio apparatus are similar to climbing the steps of a ladder. This helps to reduce excess body weight and maintain muscle tone in the buttocks and legs. Technique for performing exercises on stepper-type structures:
- stand on the projectile;
- place your feet on two pedals;
- place your hands on the handrails of the device;
- perform steps similar to walking up stairs.
Outdoor exercise machine upper row
The main task of this type of simulator is to develop and maintain the tone of the trapezius and rhomboid muscles of the spinal region. A set of street exercise machines, including upper rows, help to significantly increase arm muscle mass. The technique for performing exercises on this type of equipment is as follows:
- sit on the structure platform;
- pull the handle to the upper chest area while inhaling;
- return the device to its original position while exhaling.
Street bench press machine
A popular exercise among athletes, it is aimed at working the chest and triceps muscles. These outdoor exercise machines help give your muscles a beautiful, sculpted look. It is necessary to perform movements on the bench press apparatus smoothly, using your own body weight. The outdoor chest press machine helps target the serratus and deltoid muscles. The technique for performing the exercises is as follows:
- lie down on the bench and grab the handles;
- raise the projectile above your chest, fully straightening your arms as you exhale;
- return to the original position while inhaling.
Outdoor exercise machine pendulum
This device helps to significantly reduce the athlete’s waist size. Over the course of several weeks of regular exercise, the outdoor pendulum exercise machine strengthens the muscle tissue in the abdominal and leg areas. It operates on the principle of a pendulum, freely swinging the lower part of the body on the apparatus. When working on an outdoor exercise machine of this type, the body must be motionless. The advantage of the pendulum is that exercises on it are not very exhausting, but are considered effective. Technique for performing exercises on the apparatus:
- place your feet on the working platform;
- place your hands on the handle of the exercise machine;
- swing the structure in different directions with your lower body.
Outdoor parallel bars trainer
This device is intended for performing various types of gymnastic and strength complexes. Such street workout machines are aimed at developing and strengthening the muscles of the pectoral region, biceps and triceps. The load during exercise is the athlete's own weight. All exercises on outdoor parallel bars are suitable for general physical development. Technique:
- find support with your feet;
- lean on the handrails;
- pull yourself up;
- lower to the starting position.
Street leg press machine
This projectile works the quadriceps muscle and the back of the thigh. In addition, outdoor strength training equipment of this type develops and maintains toned buttocks and legs. To achieve the maximum effect from exercise, it is important to fully extend the bent limbs. Exercise technique:
- sit on a special platform;
- rest your feet on the handrails of the structure;
- squeeze the platform while inhaling;
- return it to its place as you exhale.
Street trainer bike
Performing exercises on this type of structure is no different from exercising in a gym. Most outdoor exercise equipment is aimed at developing and strengthening muscle tissue. The bicycle is a tool that helps to work out the thighs, calves, arm and shoulder muscles. In addition, the outdoor leg trainer helps reduce excess weight in the lower body. The technique of working on such a simulator is similar to riding a bicycle:
- place your buttocks on the seat;
- put your feet on the pedals;
- grab the handles of the projectile;
- pedal at the desired pace.
Street simulator twister
The device is designed to develop and further strengthen the rectus and oblique abdominal muscles. When performing exercises on outdoor exercise machines of this type, the heels serve as the fulcrum. This helps avoid the risk of sprains and keeps the athlete's body in a static position. Cardio types of street exercise equipment are aimed at strengthening the cardiovascular system. Exercise technique:
- stand on a special platform;
- grab the handrails with your hands;
- begin rotational movements from side to side;
- keep your upper body motionless.
Street simulator skier
Exercises on such sports equipment imitate walking on winter equipment. Outdoor ski simulators for training in courtyards help improve posture, pump up back muscles and strengthen the cardiovascular system. In addition, the special design of the apparatus does not put stress on the joints and spine, so older people can exercise on it. Exercise technique:
- place your feet on special platforms;
- fix your hands on the handle;
- start a movement similar to skiing;
- help yourself with your hands.
How to make your workout more challenging
If you don’t have enough equipment for a good load even on a professional site, you can take something with you:
- TRX hinges
. Attach them to a pull-up bar to train your glutes, work your back muscles, or strengthen your lower back. - Fitness bands
will make squats more effective and help with stretching exercises. They come in different densities - start with the most elastic ones and move on to tighter ones over time to gradually increase the difficulty. - An expander for a horizontal bar
is an absolute must-have for those who want to master pull-ups. It is secured to the horizontal bar and the knees or feet are threaded through the resulting loop. The expander takes some of the load on itself and helps you lift your body higher.
"Pumping up the press"
A) Sit on the bar, hook your feet onto the bottom bar. Then slowly lean your upper body back and then return to the starting position.
B) Place the front of your thighs on the top bar and your calves on the bottom bar. Keeping your hands behind your head, lean forward until you are almost lying on the inclined plane of the machine. Then straighten up.
Both exercises perfectly strengthen the central and lateral muscles of the abdomen and back, stretch and strengthen the joints of the spine.
Common mistakes
Beginners make the same mistakes both on the street and in the gym: some use exercise machines incorrectly, others try to train all their muscles at once and get upset when they don’t see results.
Daniil Muratov believes that it is better to start any acquaintance with the simulator with its settings. It is important not only to choose the appropriate weight, but also to adjust the equipment to your body type.
Daniil Muratov fitness trainer and TRX
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Pay attention to whether the exercise machine is suitable for your height. For example, the “Roman chair” on which everyone usually works their abs must be adjustable, otherwise you risk falling or simply overloading your back. It's not worth your time to waste your time on non-adjustable exercise equipment that doesn't suit you.
Svetlana Leontyeva also agrees with this opinion, who believes that mistakes when working on the site can even lead to injury. Therefore, the trainer advises at least to start with a couple of individual lessons. The specialist will explain what you should feel during a specific movement and which muscles should be involved in the work.
The second common mistake is an incorrect training program. If the sets and repetitions are too few, you will not see results from the exercises. Too much and you may get injured. To avoid these extremes, Daniil Muratov advises approaching training like going to the store: make a list of exercises in your head or even on paper. “Clearly define which muscle group you will train today, and do not make chaotic approaches to all the machines in a row,” the trainer recommends. If you are not sure that you can handle it yourself, you can also turn to a specialist for help. He will develop a personal training program, focusing on your level and capabilities.
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.
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.
