- Sports tips
5 essential exercises for building muscle outdoors
Training outdoors is an enriching experience.
It’s an opportunity to maintain your body, your figure and, above all, your health.
You can also enjoy the benefits of a natural setting that boosts your motivation.
In this guide, you’ll discover the 5 essential exercises for building muscle outdoors, as well as tips for optimizing your sessions and recovering effectively.
Contents
The importance of outdoor training
The benefits of outdoor exercise
Exercising outdoors has many advantages over indoor workouts.
- Enhanced well-being: Exposure to natural light promotes the production of vitamin D, essential for healthy bones and the immune system.
What’s more, contact with nature reduces stress, anxiety and depression. - Strengthening the cardio-respiratory system: Fresh, pure air optimizes oxygen intake during exercise, improving endurance and physical performance.
- Increased motivation : Compared with gym training, the outdoor environment offers a more stimulating setting.
This encourages long-term adherence to exercise.
The benefits of outdoor exercise
Outdoor training allows you to discover a variety of landscapes and environments that can make your sessions more interesting and stimulating.
The change of scenery, the fresh air and the sounds of nature can all help boost your motivation.
What’s more, outdoor training often allows you to meet other people with similar interests, which can also motivate you to keep going.
Different types of exercise for building muscle outdoors
Pumps: a timeless classic
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Exercise description
Push-ups are a very practical exercise that require no equipment and can be done almost anywhere.
To perform them, start in plank position, with your hands slightly wider than your shoulders.
Lower your body until your chest almost touches the ground, then push off to return to the starting position.
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Muscles used
Push-ups mainly involve the pectoral, triceps and anterior deltoid muscles.
The trunk stabilizing muscles are also engaged to maintain good posture.
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Benefits
Push-ups improve upper-body strength and core stability.
They can be adapted to all fitness levels and require no equipment.
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Variations
You can vary your push-ups by changing the width of your hands, doing push-ups on your knees for an easier version, or doing push-ups with your feet raised to increase the difficulty.
Pull-ups: strengthening the upper body
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Exercise description
Pull-ups involve hanging from a bar with palms facing forward (pronation) and pulling the body upwards until the chin passes over the bar.
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Muscles used
Pull-ups mainly involve the back muscles, in particular the latissimus dorsi, rhomboids and trapezius, as well as the biceps and forearms.
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Benefits
Pull-ups improve back and arm strength.
They are excellent for developing correct posture and balancing the muscles of the upper body.
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Variations
You can vary the pull-ups by changing the grip (pronated, supinated, neutral grip) or adding weight to increase resistance.
Assisted pull-ups with elastic bands are also a good option for beginners.
Squats: building leg and buttock muscles
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Exercise description
To perform a squat, stand with your feet shoulder-width apart.
Lower your hips as if you were sitting in a chair, keeping your back straight and knees in line with your feet, then return to the starting position.
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Muscles used
Squats mainly work the quadriceps, hamstrings, glutes and lower back muscles.
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Benefits
Squats strengthen leg and buttock muscles.
They improve hip and ankle mobility and flexibility.
They also increase core strength.
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Variations
To vary squats, you can try jumping squats to add a cardio component, pistol squats for an extra challenge, or weighted squats to increase resistance.
Dips: targeting the triceps and shoulders
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Exercise description
Dips can be performed on a parallel bar or a chair.
Place your hands on the bar or edge of the chair, arms straight.
Lower your body by bending your elbows until your arms form a 90-degree angle, then push to return to the starting position.
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Muscles used
Dips mainly involve the triceps, anterior deltoids and pectorals.
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Benefits
Dips strengthen the triceps and shoulders, improve shoulder stability and can be adapted to different strength levels.
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Variations
You can vary the dips by using rings for an extra challenge, adding weight to increase resistance, or performing assisted dips with feet on the ground for an easier version.
Lunges: a complete exercise for the legs
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Exercise description
To perform a lunge, take a large step forward with one leg and lower your hips until both knees are at a 90-degree angle.
Push with the heel of your front leg to return to the starting position.
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Muscles used
Lunges work the quadriceps, hamstrings, glutes and calves.
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Benefits
Lunges improve balance and coordination, strengthen leg and gluteal muscles, and increase hip flexibility.
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Variations
You can vary these exercises by doing lateral lunges to work the adductor muscles, lunges with trunk rotation to add a core-strengthening component, or lunges with dumbbells to increase resistance.
Tips for optimizing your outdoor training
Choosing the right equipment for outdoor training
To get the most out of your outdoor training sessions, it’s essential to choose the right equipment.
Adapt exercises to your fitness level
It’s important to adapt the exercises to your fitness level to avoid injury and maximize the benefits of your training:
- Beginners Beginners: Start with easier variations of the exercises and gradually increase the difficulty as your strength and endurance improve.
- Intermediate athletes: You can perform more difficult variations of the exercises or increase the number of repetitions and sets.
- Advanced athletes: Incorporate more complex exercises and challenges into your routine.
Plan your workouts around the weather
The weather can influence the quality of your outdoor training.
Plan your sessions with weather conditions in mind:
- In summer, train early in the morning or at the end of the day to avoid the hottest hours.
- In winter, dress in layers to stay warm while still allowing good ventilation.
Stretching and recovery after an outdoor session
The best stretches to avoid injury
The benefits of a structured summer training program are numerous.
Not only will you improve your physical condition and general well-being, but you’ll also feel more energetic and able to take full advantage of summer activities.
By following this program, you’ll give yourself the best chance of staying active, fit and motivated all summer long.
So don’t wait any longer, get to work and enjoy the benefits of an active summer!
The best stretches to avoid injury
The benefits of a structured summer training program are numerous.
Not only will you improve your physical condition and general well-being, but you’ll also feel more energetic and able to take full advantage of summer activities.
By following this program, you’ll give yourself the best chance of staying active, fit and motivated all summer long.
So don’t wait any longer, get to work and enjoy the benefits of an active summer!
Recovery techniques to maximize your profits
Recovery is just as important as the training itself.
To maximize your gains, incorporate recovery techniques such as light walking or jogging, massage, and the use of foam rollers to relieve tense muscles.
Drink enough water to keep well hydrated.
eat protein-rich foods to promote muscle repair.
Discover a selection of GladiatorFit products to start your fitness program
GladiatorFit offers a range of products to help you achieve your goals.
