What is vorkout, how to start doing vorkout: mini workout on the street from Yana Logvina

Worcout is the most energy-consuming and the most rewarding sport. After all, you only need enthusiasm and the street for training. And the results from such a load will not wait long. There are a lot of myths around vorkout: for example, that this sport is only for men or that they need to start practicing at a young age to achieve good results.

We disagree. Together with blogger Yana Logvina we tell you more about this sport and dispel the myths around it.

Turinys

You can train with a stone

Workout is training in the fresh air. You don’t need any equipment for it. Absolutely any surface on the street can become your training equipment. It can be tourniquets, bars, stairs, a mountain, a playground or a bench.

Yana Logvina

blogger, fitness trainer

When I was practicing in Sochi, there were stones, I just took a stone in my hands and squatted with it, using it instead of weight.

The main exercises are pull-ups and various types of push-ups. Among them there are some interesting ones: lifting with a flip, going out by force on both hands. In fact, this is a general physical training, which was done even by our ancestors: they went to the army, and there they were taught to do “sunshine”, pull-ups, etc. These are the kind of exercises that are good for pumping muscle relief and burning fat.

Tosummarize: for vorkout does not need a fitness club, equipment and mad money. At any moment when you have time, went outside in comfortable clothes and practiced.

The Japanese recommend

There are no restrictions for practicing this sport. You can train on tourniquets and with your own weight at any age: from the age of five, and from 10, and from 50, and from 70. In Japan, both elderly and young people do vorkout at any time of the year and at any time of the day.

But if there are medical contraindications to physical activity restrictions, it is not worth practicing.

Where to start?

You should start with simple exercises. Learn to hang properly on the bar – this is a basic serious workout, especially if you want to be able to pull up.

When you clearly hold on to the bar, shoulders down, shoulder blades tend to each other, the neck is stretched, the gaze is directed in front of you, the stomach is tightened, the pelvis is tucked, the whole body is in a string. It is desirable to start with 10-15 seconds, properly increasing the load.

IMPORTANT. Do not forget about nutrition, taking into account the balance of proteins, fats and carbohydrates.

Exercises for abs by Yana Logvina

Russian twists with a dumbbell or a bottle.

Technique:

Starting position – sitting on the floor, reach for the top of the head up and push the lower back forward, the stomach is retracted. Legs bent at the knees, and keep the knees close to the chest, feet raised off the floor a few centimeters;
hold a weight (dumbbell/bottle) with your hands on your chest;
keeping the starting position, twist in the thoracic region, transferring the weight from one side to the other, and don’t forget to breathe evenly.

Twists with a dumbbell or a bottle

Technique:

Starting position – lying on your back, shoulder blades off the floor, in the hands in front of the chest dumbbell, legs bent at the knees, shin parallel to the floor;
simultaneously put shoulder blades on the floor and slightly straighten legs, then twist to the opposite knee, in diagonal;
stomach tucked in, lower back pressed to the floor;
exhale on the effort, when the shoulder blades come off the floor.

Reverse twists

Technique:

Starting position – lying on your back, arms along the body, initially pressing the lumbar to the floor, the abdomen should not inflate the house;
lift the legs through bent knees, then lift the pelvis up so that the feet in the final position were directed exactly upward, and the tailbone does not touch the floor (birch);
lower back to the floor also through bent knees, while bending and lifting the pelvis we exhale.

Side bends

Technique:

Starting position – lying on your side, the upper hand is held at the temple, the lower hand lies on the floor stretched out in front of you;
at the same time on exhalation lift the scapula off the floor and, bending the upper leg in the knee, raise it up to the same elbow. That is, perform a full bend to one side, then to the other.

Raising the arms in the plank

Technique:

Starting position – plank, hands at shoulder width, palms exactly under the shoulders;
chest and pelvis do not fall down, keep the pelvis tucked, tensing the buttocks, do not lower the head, breathe evenly;
keeping the position, alternately raise straight arms in front of you up to parallel with the floor, leaving the body weight on one arm.