Seven new ways to do natural fitness in the wild

　　The open terrain and fresh air in the wild make fitness no longer boring. At the same time, the resistance of the rough road and wind can accelerate the burning of calories, making your fitness more effective. When you really set foot on the trails in the countryside, I believe you will fall in love with this natural way of fitness!

　　1. Turn around practice

　　Exercise area: Sit on a flat place with your lower abdomen, keep your upper body straight, bend your legs so that your thighs and calves are at 90°, and the soles of your feet touch the ground. Straighten your arms, hold the backpack with both hands, and lift it flat to your chest and above your knees. Slowly lean back until you feel your lower abdomen is tight, then turn to the left with your waist as the axis, and lower your arms until the backpack almost touches the ground. Hold the posture for 2 seconds, then retract your arms and turn to the right. Pay attention to not leaving your feet off the ground while doing this action. After completing one turn on each side, relax and rest.

　　2. Single-leg squat exercise

　　Exercise parts: gluteal muscles, ligaments, triceps, shoulders a. Stand up straight, stretch your arms forward, and hold the backpack with the water bottle in both hands. Lift your right foot back, and after adjusting your balance, slowly bend your left leg and lower your body's center of gravity.

　　b. While bending your left leg, straighten your right leg backward until your left leg is bent at 90° and your right knee almost touches the ground. Hold the position for 1 second, then relax, return to the starting position, and repeat with the left foot. Complete one set with each left and right foot, and complete 10 sets with each exercise.

　　3. Push-up exercises

　　Exercise parts: chest muscles, shoulders, and feet. Place your palms on the ground, use your toes and hands as fulcrums, and support your body into an inverted "V" shape. Straighten your back, slowly bend your arms, bring your head close to the ground, then straighten your arms, return to the starting position, rest for 5 seconds and repeat the action 8 times. Note that if your arm strength is not enough, you should bend your arms moderately and not too hard to avoid sports injuries.