{"id":68640,"date":"2018-02-16T00:00:00","date_gmt":"2018-02-16T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized-en_us\/dryland-training-get-active-training-1\/"},"modified":"2023-09-18T11:02:59","modified_gmt":"2023-09-18T09:02:59","slug":"dryland-training-get-active-training-1","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/us\/training-technique-us\/dryland-training-get-active-training-1\/","title":{"rendered":"Dryland training to get active again"},"content":{"rendered":"<p><strong>After the holidays, which you\u2019ve most likely spent being lazy and eating, getting back into your workout routine can be quite difficult.<\/strong> We\u2019re not distinguishing between\u00a0winter holidays, summer vacations or any other holidays. The most important thing is re-starting gradually.<\/p>\n<p>Today we\u2019ll talk about dryland training which is both slow and progressive.<\/p>\n<p>Obviously, based on your own personal needs you can vary the exercises.<\/p>\n<p>If you don\u2019t want to get straight into the pool, there are two options for you: classical jogging or the gym.<\/p>\n<p>The first is easy and cheap. You can do it anywhere and don\u2019t need a gym membership.\u00a0 The latter requires a bit of organization, and even ideally, one should be guided by a personal trainer.<\/p>\n<p><strong>We suggest a small program in order to re-start your training, which can be repeated in 3 sessions for at least 2 weeks:<\/strong><\/p>\n<p><strong>1.<\/strong> 15-minute jog<\/p>\n<p><strong>2.<\/strong> Exercises using only your body weight for 20 minutes:<\/p>\n<ul>\n<li>Arm exercises like knee push-ups<\/li>\n<li>Intra-extra arm rotations by keeping your arms straight out to your sides, palms up, and rotating them until the palms are down.<\/li>\n<li>Flex\/Extension arm exercises to the ceiling, to the sides and to the front.<\/li>\n<\/ul>\n<p><strong>3.<\/strong> 10 minutes of relaxing jogging<\/p>\n<p><strong>4.<\/strong> Stretching, especially the legs, biceps femoris muscle, quadriceps and the gemellus muscle.<\/p>\n<p>So, are you ready to get active again? Wishing you the best!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After the holidays, which you\u2019ve most likely spent being lazy and eating, getting back into your workout routine can be quite difficult. We\u2019re not distinguishing between\u00a0winter holidays, summer vacations or &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":105088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10190],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dryland training to get active again - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/us\/training-technique-us\/dryland-training-get-active-training-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dryland training to get active again - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"After the holidays, which you\u2019ve most likely spent being lazy and eating, getting back into your workout routine can be quite difficult. 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