Start running regularly to benefit yourself, the planet, and your team!
Dive into a new reality and change the world around you!
By doing Siberian-Wellness-style plogging, you can:
Join in!
Upgrade your body –
become the best version of yourself
become the best version of yourself
Make the world a cleaner place – pick up trash around you
Set a responsible example –
level up your team!
level up your team!
Become a Wellness Man or a Wellness Girl:
Find like-minded people — running as a team is more enjoyable and effective.
Design plogging merchandise – see Siberian Wellness ideas.
Make videos and share them on social media wrapping them up with hashtag and participate in the Siberian Wellness giveaways.
Encourage your teammates.
And most importantly, RUN REGULARLY — that’s when you will see the results!
What should you do?
Running is the main exercise of plogging. The combination of running at an easy pace, covering slopes and including plenty of squats and lunges enhances its effectiveness.
- Work only in gloves;
- Do not pick up organics (food waste);
- Do not pick up dangerous objects, such as syringes;
- Do not lift heavy objects;
- Carry the bags using both hands to distribute the load evenly;
- Run at an easy pace;
- Monitor your breathing;
- Look around for trash and practice safe pick-up exercises.
Follow the rules:
EXERCISES
Perform the lunge:
1. Step forward with one foot at a 90-degree angle.
2. Keep the back foot on its toes and ensure the knee reaches toward the ground without touching it.
3. Keep your back straight, avoiding any arching in the lower back.
4. One hand extends towards the garbage while the other hand holds the bag.
5. Switch legs.
1. Step forward with one foot at a 90-degree angle.
2. Keep the back foot on its toes and ensure the knee reaches toward the ground without touching it.
3. Keep your back straight, avoiding any arching in the lower back.
4. One hand extends towards the garbage while the other hand holds the bag.
5. Switch legs.
Basic Plogging Lunge
Perform the squat:
1. Stand with your feet shoulder-width apart.
2. Ensure that your feet are firmly planted on the ground.
3. Lower your body by bending your knees, keeping them in line with your toes.
4. Keep your back straight, avoiding any arching in the lower back.
5. Keep your arms straight and reach for the garbage.
1. Stand with your feet shoulder-width apart.
2. Ensure that your feet are firmly planted on the ground.
3. Lower your body by bending your knees, keeping them in line with your toes.
4. Keep your back straight, avoiding any arching in the lower back.
5. Keep your arms straight and reach for the garbage.
Chair Plogging Squat
Perform a gentle squat:
1. Ensure that the shin of one leg is perpendicular to the ground.
2. The knee of the other leg is reaching the ground.
3. Keep your back straight, avoiding any arching in the lower back.
4. Reach your arms down for the garbage.
1. Ensure that the shin of one leg is perpendicular to the ground.
2. The knee of the other leg is reaching the ground.
3. Keep your back straight, avoiding any arching in the lower back.
4. Reach your arms down for the garbage.
Light Plogging Lunge
Perform a forward bend:
1. Put your feet together.
2. Ensure that your feet are firmly planted on the ground.
3. Keep your back straight, avoiding any arching in the lower back.
4. Tilt your pelvis back.
5. Stretch your arms down, perpendicular to the ground.
6. Make sure your knees remain straight and your back is not rounded.
If this version of the exercise does not work for you, do a light plogging bend. The technique is the same as for a plogging bend, but you can place one leg forward for added convenience during the bend.
1. Put your feet together.
2. Ensure that your feet are firmly planted on the ground.
3. Keep your back straight, avoiding any arching in the lower back.
4. Tilt your pelvis back.
5. Stretch your arms down, perpendicular to the ground.
6. Make sure your knees remain straight and your back is not rounded.
If this version of the exercise does not work for you, do a light plogging bend. The technique is the same as for a plogging bend, but you can place one leg forward for added convenience during the bend.
Plogging Bend
1. Stand with your feet shoulder-width apart.
2. Ensure your feet are parallel to each other and firmly pressed to the ground.
3. Perform a bend with a straight back, straight arms reaching forward and down.
4. Once you touch the ground, lean on your hands and try to relax your back, stretching the back of your thighs.
2. Ensure your feet are parallel to each other and firmly pressed to the ground.
3. Perform a bend with a straight back, straight arms reaching forward and down.
4. Once you touch the ground, lean on your hands and try to relax your back, stretching the back of your thighs.
Stretching
1. Stand with your feet shoulder-width apart.
2. Ensure your feet are parallel to each other and firmly pressed to the ground.
3. Gently bend forward with a rounded back and relax.
4. Reach down with your hands between your feet, and if possible, place them behind your heels.
2. Ensure your feet are parallel to each other and firmly pressed to the ground.
3. Gently bend forward with a rounded back and relax.
4. Reach down with your hands between your feet, and if possible, place them behind your heels.
Relieve
After plogging, it's important to relieve your back and stretch the back of your thighs.
Maximum benefit: Waste separation
It is better to separate the waste as you’re collecting it. Plan ahead where you can dispose of the collected trash, considering the infrastructure of your city, such as eco-centers or collection bins.
Check in advance the accepted forms of recyclable materials at your selected point to avoid any unexpected situations.
Distribute responsibilities within the team to determine who is responsible for handling specific types of waste, such as plastic, glass, paper, or mixed waste. Perfect! Now it's time for the main transformation!
Distribute responsibilities within the team to determine who is responsible for handling specific types of waste, such as plastic, glass, paper, or mixed waste. Perfect! Now it's time for the main transformation!
Take part in the project and share with your Consultants.
Looking forward to great publications with the #plogging_sw hashtag!
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