IFBB, FBB Competition Calendar for 2020

Beach sand and warm waves are very effective exercise machines that will help you combine business with pleasure and take care of your own figure!

Finally the long-awaited time: beach, sun, cocktails and sea. A lot of effort is spent every spring to properly prepare your body for the beach season. You want to be irresistible and show off your work in the gym on the beach. But when the heat comes, relaxation comes along with it and summer days beckon to idleness.

Agree that in the summer there is practically no regime, because you want to relax. Lying on the beach is very relaxing, and now you can’t bring yourself to go, not only to the gym, but even just to take a walk in the park.

But is it worth putting off physical activity until the “best time”? No!

In fact, even the seashore can be turned into a great place to exercise. Nothing is impossible! Take our exercises into account, devote a few minutes to training every day, and your efforts in the spring will not be in vain!

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It turns out that even a calm 30-minute walk along the beach, ankle-deep in water, is a good way to burn off extra calories and strengthen your leg muscles. The fat-burning effect will be greater if your feet are in knee-deep water.

Beach fitness

SIMPLE AS SIMPLE The most natural form of fitness is walking. A wonderful aerobic exercise that is loved by celebrities of all calibers - from Nicole Kidman to Elena Hanga. Available for any age and gender, as long as the legs are in place. Even those who have been told not to run by doctors can walk. However, you probably know about the benefits of walking as much as we do.

Here's another reason: a woman who walks briskly for at least 2.5 hours a week has a 30% reduced risk of cardiovascular problems.

At the resort, it is most pleasant to walk along the sea, especially if the hotel beaches are not fenced off from one another. Even at a slow pace, a loss of 200-250 kcal per hour is guaranteed. You always burn more in the sea air than on a treadmill in the gym: there is more oxygen, which is necessary for burning fat. And if you wander in the surf or knee-deep water, you will lose another 50-100 kcal per hour.

Professional advice. If you want to burn 400-500 kcal per hour, just walk faster. This is where the race walking technique comes in handy: lengthen your stride and almost never bend your legs. The hips will noticeably “walk” from side to side a la lambada. Don't let this bother you: dancing is the most fashionable form of beach fitness! DISCO IN A SWIMSUIT Animators from all countries invite you to dance everywhere: on the sand, near the pool, on the pier and even on a raft. In a swimsuit or pareo. Barefoot and wearing clogs. The recognized leader is Latin American dances with their passionate movements and languid looks. The calling card of salsa, lambada or flamenco is fast, catchy music, a smile with all 32 teeth and temperamental movements. The main thing is to think less about how your boss would look at you, and everything will work out. And in the East you will definitely be offered to learn belly dancing. There are more than 50 belly dance schools in the world. 8 main ones: Turkish, Egyptian, Pakistani, Botswana, Thai, Bhutanese, Aden, Jordanian. In these countries you can learn the “flavors” of dance, for example, the division of “bottom” and “top”.

Good dancers dance with their hands in a different rhythm and at a different speed than with their belly.

But the best dancers are considered not even these graceful ladies, but the representatives of the stronger sex! Yes, yes, the highest paid belly dancers who draw full houses are men. Professional advice. When going to belly dancing, remember a few important rules. Oriental dance is performed with “meat” and costume, not “bones”. There should be no discomfort or pain in the joints either during or after training. Do not “sit” on your hip joints and do not strain until your spine crunches. And don’t try to use your bones to achieve the same range of motion as a professional dancer. INVISIBLE FITNESS If you prefer not dancing on the beach, but a lounge chair, do gymnastics right in it. There is no need to wave your legs in the air, scaring those around you, or strain until your cheeks are crimson, trying to do push-ups from the lounger. Cover yourself with a cloud of secrecy and no one will even notice that you are busy with fitness. For example, lie on your back, read a magazine... raise your leg just noticeably. There is no need to count seconds and centimeters, the main thing is to feel that the muscles of your thigh and abdomen have tensed. You can hold your leg like this - it will be static gymnastics. Or you can raise and lower it often and often - it will be static-dynamic gymnastics.

Which of the two methods is more effective? The one you like!

Secret gymnastics can be done absolutely anywhere. Let's say you're sitting in the shade and watching a game of beach volleyball. Let the ball fanatics fry in the sun, but you’ll be fine here too: fold your palms and either press one on the other, or relax. Or they grabbed the wrist of the other with one hand: one hand pulls, the other resists. With a careless movement, you lower your palms onto the seat and rest against it, as if trying to stand up on your hands. These exercises perfectly work out your shoulders, arms, chest... We assure you that after a couple of hours of staying in a sun lounger, you will be “loaded” no less than the volleyball players you watched.

Professional advice. “Invisible Fitness” warms the soul because you can and should do as much as you like, and stop as soon as you get tired of it. As a rule, the strength is enough for 2-3 hours a day with breaks. And this is quite enough to significantly increase muscle tone and lose 4-5 kg ​​of excess fat in a month!

Published: June 7, 2020

European and World Championships

International and commercial tournaments

The 2020 IFBB competition calendar is provided by fbbr.org and is not final.

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Exercises on dry land

You can also perform sets of exercises on or near a lounger using a lounger, towel, ball or other accessories. In order not to reinvent the “bicycle,” you can limit yourself to the usual set of exercises, borrowed from morning exercises or fitness at home. But all this is possible provided that the exercises do not interfere with other vacationers. Otherwise, you can use a complex of hidden gymnastics, which is just as beneficial for health and figure as active types of fitness.

Exercises in water

Swing your legs in the water

Go up to your throat, stretch your arms in front of you and swing your legs forward, trying to touch your toes with your foot.

How much : 3 sets of 10–15 times

Calorie consumption: 60 kcal

Running in place in the water

Get into the water and start running in place. Throw your legs back. Try to touch your heels to your buttocks. For greater effect, you can move your arms as if you were running.

How long: 5–10 minutes

Calorie consumption: 90 kcal

Lymphatic drainage

A simple massage in sea water is an ideal opportunity to tighten the body and remove excess fluid from the body. Get into the water, clasp your hands and start moving up and down near problem areas (hips, stomach, buttocks, etc.).

How long: 5–10 minutes

Calorie consumption: 40 kcal

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Press

Lying on the water, spread your arms out to the sides, palms down. Pull your knees to your chest, hold the position for a few seconds and return to the starting position. In a simpler version, you can perform the exercise with each leg in turn.

How much : 3 sets of 10–12 times

Calorie consumption: 80 kcal

Jumping

Get into the water up to your chest, stand straight, legs together, arms along your body, back straight. Push off from the bottom and jump out of the water as high as possible. Raise your arms up while jumping. Try to keep the jumping intense.

How much: 3 sets of 15–20 times

Calorie consumption: approx. 95 kcal

Water sports

Do you want to not only tone up your figure during your vacation, but also learn something new? Pay attention to water sports such as surfing, wakeboarding, kiting, etc. This is a good way to strengthen the muscles of your back, abdomen, arms and legs and get a lot of impressions!

Calorie consumption : from 270 kcal to 460 kcal

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