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Medical Video: 10 FUN OUTDOOR ACTIVITIES AND GAMES FOR KIDS
Sports, whatever the purpose, does not mean you have to spend all your free time in the gym. Every now and then, stop by the city park and invite friends to exercise together. Not only do you finally get fresh air - still imagine, right, the musty smell of sweat in the gym dressing room? - exercising outdoors will also give you cardio training and strengthening the body muscles that are just as intense (or even more!) Than exercising in a fitness center.
Besides that, sports with friends can further boost your motivation, and there's nothing wrong not to ignite a little fire of competition between friends to make you try even harder?
What are the sports with friends that you can do?
Here are 5 sports with friends that prove teamwork can make your practice much more enjoyable.
1. Fartlek Training
The word 'fartlek' comes from Swedish for 'speed play'. This type of training has been used to increase aerobic and anaerobic capacity for runners, bicycle athletes, and for military personnel. Don't worry, you can also get many benefits from this training.
Simply put, Fartlek training is defined as a period of fast running mixed alternately with a slower running speed.
To try out the Fartlek this weekend, gather your friends to run around the city park or favorite jogging track. "Assign" one of the friends to act as a commander to call for orders such as "From this pole to the front meatball cart there!" As a signal for you and your friends to run as fast as possible to the specified finish line. Take turns playing the commander's role and you can also tamper with the type of exercise and its intensity, for example by jumping, side shuffle, or brisk walking from one starting point to the end point.
2. Towel Pull
Ask some of your friends to bring a thin towel (or you can use a resistance band). Wrap a towel around the waist of your sports partner and instruct him to run against the "trap" of the towel while you give resistance to not be dragged along with him. This is a great way to add resistance training to your cardio workouts.
3. Shuttle Race
Place five stones, blocks, anything you can use as a marker, every 10 meters (a total distance of 50 meters) on a flat surface. You and your friends start at the first marker. On the count "Ready, set, go!" Run as fast as possible to the second marker, touch the ground, run back to the first marker. At the first marker, touch the ground and run as fast as possible to the third marker, touch the ground, return to the start line. Complete this one race session following the pattern above to the last marker. The first person who made it back to the first marker and touched the ground, he was the winner. Agree on prizes for winners and "penalties" for those who lose at the start of the game
3. High-intensity Interval Training (HIIT)
The city park where you exercise has a volleyball or basketball court? Make this soccer field an "gym" impromptu for you to exercise with friends. High-intensity Interval Training (HIIT) burns so many calories while increasing your maximum aerobic capacity.
The trick: use the soccer field line as a reference when you do the exercise set below
Sprint run (5 times): From one end of the field to the other, the sprint as you normally run and jog backwards when you return to the starting point. Repeat five times.
Lateral hop (30): Jump across the field boundary line, then jump back to the starting point. Look forward all the time you do it, and follow along the field. Do 30 jumps along the field.
Shuffle sideways (6): do shuffle sideways along the field line, back and forth 6 times.
All of the complete sets of HIIT only range from 10-15 minutes but will make you sweat profusely like after an hour's gym
4. Crossfit
Crossfit in an open room does not require a lot of equipment. Do this with your friends:
1st session (5 rounds):
- 5 push ups
- 10 sit ups
- 15 squats
Session 2 (5 rounds):
- 10 burpees
- 20 bench jumps
- 30 push ups
- 40 squats
- 50 lunge
5. Street Workout (Calisthenics)
Calisthenics is training that consists of various gross motor movements; rhythmic and without additional equipment, where you use your own body weight to build muscle.
The most common calisthenics exercises are push ups and pull-ups. For push ups, modify your movements a little with a high-five push up or T push up, do push ups on a gym ball or medicine ball. For pull ups, try changing the width of your grip distance, or use a tree trunk or monkey bar that you can find in the children's play area around the city park.
Alternatively, follow this basic calisthenics program:
- Static chin-up: 8 reps
- DO NOT BREAK
- Elevated push up: 10 reps
- DO NOT BREAK
- Leg raises: 10 reps
- DO NOT BREAK
- Inverted rows 45: 15 reps
- DO NOT BREAK
- Bench dips: 10 reps
- Squat: 20 reps
- 90 SECOND BREAK
The above program series must be done in 3 rounds without resting between program changes, but resting between rounds.
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