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Training on the beach will give you many more benefits than exercising on a hard surface. Moving on sand requires more muscle work, which means you lose more calories, and also develops your sense of balance. Watch the video of the beach training prepared by trainer Monika Le Felic.

Beach trainingis a great way to stay in shape while on vacation. The conditions that prevail on the shore of the sea, lakes or rivers create an ideal opportunity to diversify your daily training. They can make them not only more interesting, but also more effective - because exercises on the sand involve more muscle groups and require a slightly different work from them than regular training.

Benefits of exercising on the beach

Training on the beach takes place on uneven ground - sand. Therefore, it requires much more effort. The body has to work harder and we have to concentrate on every movement.

Exercising on an unstable surface is also an excellent stabilization and balance training. When exercising on the sand, we activate the rarely used core muscles - deep central muscles responsible for stabilizing the figure and for maintaining balance. Such training improves our motor coordination and efficiency.

Sample training on the beach

Below you will find a beach training that combines plyometric (jumping) exercises with core stability exercises.

The first type of exercise increases heart rate and metabolism, so it burns calories and increases aerobic capacity. The second type of exercise is designed to strengthen the deep muscles - by exercising them, we develop a habit of maintaining the correct posture and we are less prone to overload pains (e.g. lumbar spine pain).

See: Exercises for the lumbar spine to relieve pain

Moreover, plyometric exercises such as jumping, jumping, changing direction, and turning will improve your coordination, speed and dynamics of movement. Uneven ground also stimulates the work of the foot muscles - by exercising barefoot on the sand, we strengthen the tendons and soles of the feet.

Training on the beach is a good solution for people who do not want to overload their knees, because sand is a natural cushion.

See also: Exercises that do not strain your knees - no jumping or stomping

See an example of training on sand

Watch how to do some sand exercises. Below the video you will find a training plan for beginners and advanced. The training was prepared by Monika Le Felic, a trainer ( .

Beach training - training plan

The presented sand training is an intensive, high-intensity jumping training (so-called HIIT).

Variant for beginners:we do each exercise for 30 seconds, between exercises we take a 10-second break. We repeat the circuit 3 times.

Advanced variant:perform each exercise for 40 seconds, rest for 10 seconds. We repeat the circuit 3 times.

The sequence of exercises is as follows:

  1. squat jump + backward run
  2. Bulgarian squat jump
  3. squat jump in different directions of movement
  4. plank with hands raised in front of you (plank one arm reach)
  5. plank leg raise

Exercising on the beach gives better training results, but also poses a greater risk of injury - especially if we do not care about the correct technique.

So remember to practice dynamically and at the same timeexactly . Do not speed up the pace of training at the expense of the quality of the exercises. Also, don't forget to warm up.

See: Warm-up before training in video

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