Who said that we should lie on the beach motionless, “frying” under the sun, spend weekends lying on a sofa reading some magazine?! We should put this aside for a while, and take a towel, skipping-rope, ball, racket, everuthing you want!

It’s enough to find time every day for trainings in the open air to keep our muscles in wonderful shape. Fresh air, water and your excellent mood will help to achieve striking results.

Another step for ideal figure
Even “advanced” fitness-coaches offer a striking alternative to trainings in a gym. Walk a lot every day and this will be enough. These passed several thousands of steps can become your road to a beautiful figure and active way of living. Walking has many advantages. You can do it everywhere, it can be easily combined with home matters and requires no expenses, walking has almost no contra-indications, affects heart work and blood circulation positively, helps to relax excellently and distract from sad thoughts.

Walking is especially pleasant while rest on nature. You can go wherever you like! Time flies insensibly and you don’t feel tiredness, and at the same time you enjoy nature. If you are going to become brown, remember, tan will fall on your body evenly, if you are standing.

Take care you have comfortable shoes.
But it doesn’t mean you will have to walk all day long wearing running shoes. The main is that shoes will provide necessary contact of foot with ground. Remember, it’s difficult to gain high results at once, especially if you’ve never done this before. Increase time of walking little by little, without any overloads and breaks. Soon such behavior will become your life style, and you will just need motion. And after vacation too.

On the beach
Having rest by the sea or river, don’t waste your time. Sand is a wonderful natural scrub, with which help you can do peeling. Massage your foot towards big toe, where there’re back and nape effectors. To stimulate blood circulation, walk along wavy surface of wet sand. Massage of side surfaces of feet helps to “switch on” active points of backbone.

To increase circulation of lymph, massage upper part of foot with sand, moving from big toe to ankle. Walk along the edge of water rising on your toes, so that water would touch that part of foot, where a whole group of acoustic nerves. It’s such a pleasure - walking and running along soft sand barefoot.

To make weak muscles of calves and feet stronger, and also to improve bearing, try shifting from one stone to another. It’s easy, funny and efficiently. Stretching on toes is also very useful. Rise on your toes, stretch yourself, straining your muscles, stay in such position for 10 seconds, and then get back to a starting position. Evening walks  along the sea will bring much use and massage your feet while you’re enjoying the view. And this is absolutely free of charge.

Towel - trainer
When you go to the sea, don’t hurry to lie on a fluffy towel at once and look in the sky calmly, reading a magazine or chatting with your friend. Use your towel for other purposes. With its help you can do simple exercises for muscles of belly, hips and buttocks.

For waist
Take a towel’s ends and rub the area of waist circle-wise. You should do such exercise during 5 minutes in several grips. Already in several days your waist will become visibly thinner. Rubbing prevents formation of adipose wrinkles on waist.

For belly
Take a towel’s ends and do rotatory motions, touching your belly all the time, like you’re rolling out your fat depots. 2-3 minutes will be enough to struggle for a flat and elastic belly.

For hips and buttocks
To prevent appearance of cellulite on hips and buttocks, rub them regularly with a coarse slightly wet towel, doing circular motions forstly to one side and then to other. After this procedure rub an anti-cellulite or moistening cream in your skin.

For shoulder-joints
Stand straight, legs shoulder-width apart, hold a towel straight in front of you. Raise your hands up (a towel is stretched) and then move them behind your back. Don’t bend your arms in elbows, then move them forward energetically. It’s recommended to do this exercise before going swimming.
For muscles of pectoral arch

Legs shoulder-width apart, raise your hands with a stranded towel, move arms on the nape slightly and stay in such position for 45 seconds. Relax your muscles, rest and repeat this exercise twice.

Bicycle
If you spend summer on nature, you will have lots of possibilities to take care of your figure. Cycling, riding - is a strong aerobic load, increasing tone of all systems of organism, especially cardio-vascular one. You can burn 240 kilocalories for 1 hour of cycling at 10 km/h speed, and riding will allow you to get rid of 220 kilocalories.

Badminton
When you go on nature, don’t forget to play badminton - this game brings much use. It’s much better to move actively, than just lie on grass and eat barbecue. During this game you will be able to burn a serious quantity of kilocalories - up to 500 per hour. Badminton develops coordination od movements, reaction, adroitness, ability to make fast decisions. This kind of sport strengthens cardio-vascular system, and regulsr trainings make a person sturdy. When you play badminton, you strengthen muscles of arms, shoulders, back and, of course, legs. This game will help to spend great time, become revived and cheer up.

Rowing and catamaran
If you are rowing during an hour, then, for example, you will be able to burn from 300 to 500 kilocalories per hour (if your weight is 60 kg) and at the same time train muscles of upper, middle and lower part of back, shoulders and bicepses, and also abdominal muscles. And during trip on catamaran you will train muscles of your legs. If you don’t lean on back and hold body balanced, you also train abdiminal muscles. You will burn only about 150 kilocalories per hour. That’s why it’s better to alternate rowing and catamaran. When you are rowing, you train your “top”, when you are boating on catamaran - “bottom”.

Skipping-rope, hoop and dancing
You haven’t hold a skipping-rope since you were 10? It’s quite time to turn to this exercise on a vacation. For 20 minutes of quick and intense jumps with a skipping-rope, you burn same quantity of calories, as during an hour of doing aerobics. After several jumps already your blood circulation improves and tone of organism rises. This is a wonderful kind of trainings, which strengthen leg muscles, increase endurance and develop sense of coordination. You can get a great result at a low price.

By the way, during jumps you load your “problem areas” - muscles of hips and buttocks. How to train? Just jump over skipping-rope for a couple of minutes, then do exercises for muscles of shank during 30 minutes - 10 jumps alternately on each foot. Then switch to an exercise that strengthens muscles of external surface of hip and shank - jumps on two feet, turning left-right while each jump, body remains straight. Next exercise will strengthen muscles of legs and shoulders - jumps on two feet.

When a skipping-rope is in upper position, cross your arms in front of you. And fourth exercise that strengthen muscles of hips, buttocks and obliques: jump from side to side, feet together, jump each time about 30 cm to the left-right. Ideally you should do all 4 exercises. If you feel you need a break, just rotate a skipping-rope and step over it without stopping. Sfter 20 minutes of jumps with a skipping-rope you will understand that this is something bigger, than just a children’s game.

Besides jumps, you also can do quite useful warming-up using a skipping-rope. After you warm up with jumps, do an exercise for your belly: sit down, set your feet against a skipping-rope, raise them slightly, raise and pull down body in turn.

To make hips elastic: bend your legs, step on rope energetically, holding it strongly.
Stretching of muscles: clasp your foot with a rope and pull up with both hands slowly.
Slopes: feet apart, stretch a rope, bend your body either side by turns.
Strengthening of shoulder girdle: keep a rope tight, raise both hands up and try to stretcj it.
On a vacation you will be able to use a hoop. This simple trainer will help to make your waist thinner - turn a hoop around your waist and hips. Everyday exercises will help you to grow thin.

To make too thin neck beautiful, you should turn a hoop around your neck during 2 minutes. Add dancing on fresh air. Dance the way you like. Your mood will improve and dancing will affect your figure positively.

Swimming

Swimming is a wonderful way to improve physical shape. Trainings, when swimming at a rapid pace alternates with run in place in deep water, are good. Training should last at least an hour, and then you will be able to burn 420 kilocalories per hour. You need to do all motions technically correctly. In different styles of swimming different groups of muscles receive load.

Crawl loads muscles of upper section of back, shoulders and hips, and also triceps. This style is good for warming-up and long-distance races.

During swimming on back you load same muscles, as while crawl, but at other angle. This kind of swimming is useful for people, suffering from pains in back.

Breast-stroke trains muscles of chest and back, press and hips. Movement takes place in general due to legs.
You can vary your stay in water the way you like. For example, put on flippers and overcome high resistance, training your leg muscles, and making their joints more flexible. Try to alternate styles of swimming in equal intervals of time, and you will train different groups of muscles. Relieve your arms, swim with a board using only your legs. Or vice versa: transfer general load on arms and shoulders.

When you’re going on a vacation, spend a part of free time making close friendship with sport. Walking, jumps, swimming, running, in one word, every motion in the open air will bring use for your figure.