For those who want to stay fit, even on vacation
So you’re quite the athlete year-round and would like to be fit even while making the most of your vacation? Here are simple exercises, put together by fitness coach Yakisan Cagdas, which will work out your entire body. Thirty minutes, three times per week, is what’s required to maintain your physique. Before you start, a 15-minute jog will allow you to avoid injury and prepare your body for the upcoming effort.
Thighs and glutes
Stand with your feet spread to the width of your hips. Keeping your back straight, lower yourself to create a 90° angle at the knees. Inhale on the way down, always through the nose, and exhale on the way up, always through the mouth. Do five sets of 15 reps, at a medium pace, and recuperate for 45 seconds in between sets.
Upper body and pecs
First, do some traditional push-ups, positioning your hands at shoulder width. Keep your body as straight as possible and focus on keeping your abdomen muscles contracted. Do two sets of 15 reps, going down as near to the ground as possible while inhaling, and exhaling on the way up. Give yourself 45 seconds to recover in between sets. This exercise will work all the muscles in your arms (biceps, triceps, deltoids, flexors, etc.) and the inside pectorals.
Arms and upper back
For pull-ups, you’ll need to find some kind of bar. Keep your body straight, and grip the bar with your hands placed at shoulder width. It’s important that you grip the bar with your palms facing you in order to maximise the efficiency of the exercise. Now, pull yourself up until your chin reaches the bar. Do two sets of 15 reps with a 45-second break in between.
Abdomen
To begin, you’ll want to start in your basic push-up position, on your hands and toes facing the ground. Keep your body straight and your abs tight. The idea here is to bring your knees up to your chest, one after another, over and again as fast as possible. Do three sets of 25, breathing with each movement. This works out all abdomen muscles.