Training plan: find out whether a girl should work out on the bars?

Worcout and healthy lifestyle are gaining more and more popularity every year. The most common equipment, which is available in every yard, can help you strengthen your health and “pump” your body. One of such equipment is a tourniquet. Exercise on the tourniquets are good because they are versatile. Despite the availability, regular training on the bar is no worse than a gym, they will help you keep a trim figure and look beautiful. Another stereotype is that such classes are definitely not suitable for girls. In order to find out how to start training for the fragile half of humanity, “Championship” asked a few questions to the vorkout-athlete Natalie Pashkoff.

What do the exercises contribute to?

Exercising on the bars will not help any particular muscles, but the whole body. When you pull up, all muscle groups are involved: large muscles (arms, back, chest) and small stabilizer muscles.

Natalie Pashkoff: “If you want to use stabilizer muscles, you should work more with static variations of exercises. If the goal is to develop coordination, you should focus more on dynamics. Even if you do classical vorkout, i.e. do the usual pull-ups, push-ups from the bars, from the floor, squats, then still each combination of these exercises gives a complex load on the whole organism”.

An exercise that works for everyone

Turbells are versatile and can be used by everyone regardless of age, gender or weight. The tourniquet is a tool that will help you to stay healthy and strengthen your body. For a person who wants to start working out, only physical fitness plays a role.

“If we are talking about ordinary exercises on the turnbuckle, and not about preparation for competitions, only the initial physical shape of a person matters. A girl, even an overweight girl, who has been involved in some kind of sport before coming to vorkout, has a good muscular frame – she will most likely have an easier time than a skinny girl who has never trained before.”

What’s important to consider before working out?

Workout (exercises on the bars) gives the fastest results compared to other ways of training. It is enough to increase the load each time and do more difficult elements.

“Exercise on the bars is a power load. For a woman to look harmonious, every year she needs to increase the amount of strength loads. If a woman wants to look young, trim and beautiful, she must have a powerful muscular frame. Few people know this, but it’s true. Now I am not talking about bodybuilding, but exactly about classes at the level of an amateur, about ordinary physical training. You don’t have to participate in competitions, it’s enough just to devote time to strength training a few times a week”.

Engaging in vorkout, it is not necessary to additionally pump separate muscle groups – abs, buttocks and others. On the contrary, in your free time it is desirable to do something that will be aimed at relaxing the muscles after training – stretching, yoga, Pilates. Do not forget about the warm-up. This is the most important part of training, it allows you to avoid injuries and steadily improve your results.

Warm-up and stretching: important elements

It is important to separate these two concepts. The warm-up aims to increase joint mobility before training and serves to warm up the muscles and avoid injury.

“Stretching is a static and quite painful activity where you have to hold a certain posture for a minimum of 30 seconds, or better up to two to three minutes. It aims to relax the muscles without the help of various devices and specialists.”

Important: stretching should be the final part of the workout, after which it is advisable to rest. It is acceptable to stretch excessively tense areas of the body right during the workout, doing it between approaches – in this case you should hold the position for 10-30 seconds.

Where to start?

The beginning will be hard in any case, so you should not demand from yourself to perform the exercises in their ideal version. As a rule, girls have rather weak arms, and most of the exercises in vorkout are aimed precisely at strengthening them.

“If you can not perform an exercise at once, you can start with the leading up to it, gradually moving to more complex versions – this way the muscles will begin to “understand” what exactly is required of them.

Instead of regular pull-ups, you can do something simpler, such as Australian pull-ups. This exercise is universal: it can be done by an overweight person, someone who has just recovered from an injury, or someone who has never exercised before.

Watch the video on the official Street Workout YouTube channel.

Workout plan for beginners for a month:

To perform all exercises correctly, check out the video tutorials on YouTube or seek professional advice.

Week 1

1. Warm-up

2 Basic exercises

a) Australian pull-ups with an overhand grip (narrow-normal-width).
– if it’s hard with an intercept, you can do regular ones
– 2 approaches to the maximum;

b) push-ups and squats
– first you do push-ups with your back from the bench, then squats.
– 2 approaches for 10 times.

3. Additional exercises

a) push-ups from the floor with a turn (from knees or feet) (T push-ups)
– 2 approaches to the maximum;

b) lifting the body to the bar (legs bent)
-2 approaches to the maximum;

c) plank with a tightened leg (on elbows)
-2 approaches (one for each leg) for maximum;

d) chair against the wall
– 2 approaches for maximum (time);

e) toe raises
– 2 approaches for 20 times minimum.

4. Stretching

a) hands
b) shoulders
c) shoulder blades
d) chest
e) back
f) buttocks
f) thighs
g) shins and feet.

Tweede week

1. Warm-up

2. basic exercises

a) push-ups with clapping hands in pairs
– for whom it is difficult – rest on your knees
– if there is no pair – clap yourself on the elbow bend.
– 3 approaches for 10 times;

b) pull-ups knees on the bar on the uneven bars
– with a straight or reverse grip
– 3 approaches to the maximum

3. Additional exercises

a) Australian pull-ups, circle pull-ups
– straight or reverse grip
– 2 approaches (one for each side – clockwise and counterclockwise) for maximum;

b) goose-stepping
– the one who is squatting holds the legs of the one who is walking on his hands on his shoulders
– 1 time go around the platform and hold the bar for 1 min;

c) lifting the body to the bar (legs bent)
– 3 approaches to the maximum;

d) side plank on straight arms
– 2 approaches (one for each arm) for maximum;

f) pistol (squats on one leg)
– with hand support on any vertical/horizontal surface
– 2 approaches (one for each leg) for 5 times;

f) chair against the wall
– 2 approaches for maximum (time);

g) toe raises
– 2 approaches for 20 times minimum;

h) push-ups with jump
– stop – push-up – knees to chest – jump hands above head – stop – push-up – ….
– 2 approaches of 10 times.

4. Stretching

Third week

1. Warm-up

2. basic exercises

a) cross-legged push-ups
– after push-ups, the foot is placed on the floor in the opposite direction (right to left and vice versa), each time in a different direction.
– who has a hard time – does not do push-ups, but holds the bar and takes steps.
– 3 approaches of 10 times.

3. Additional exercises

a) push-ups with raised leg
– 2 approaches (one for each side – clockwise and counterclockwise) for 10 times;

b) Australian pull-ups with a wide grip
– 3 approaches for maximum;

c) straight leg raises to the bar
– for those who find it difficult – leg raises in the corner
– 3 approaches for maximum;

d) plank with crossed steps
– a foot is placed on the floor in the opposite direction (right to left and vice versa), steps are performed at a comfortable pace
– 3 approaches to the maximum;

e) squats with forward and backward lunges
– 2 approaches (one for each leg) for 10 times (1 time = forward and backward);

f) chair against the wall leg on leg
– support leg alone
– 2 approaches (one for each leg) for maximum;

f) toe raises on one leg
– second leg bent
– 2 approaches (one for each leg) for a minimum of 20 times;

g) burpees
– stop – push-up – knees to chest – jump hands above head – stop – push-up – ….
– 2 approaches for 10 times.

4. Stretching

Fourth week

1. Warm-up

2. basic exercises

a) pull-ups on the bar
– for those who find it difficult – do with rubber loops or with a partner: feet of bent legs in the hands of a partner, when lifting the body, legs straighten, pushing off the hands of the one who is holding
– 2 approaches to the maximum;

b) dips (with or without rubber band)
– 2 approaches to the maximum.

3. Additional exercises

a) push-ups pyramid 7-1
– 7 push-ups – plank 10 sec – 6 push-ups – plank 10 sec – 5 push-ups, etc.
– if it’s hard for you – kneeling
– for those who have a hard time – hold the bar while others do the pyramid.
– 2 approaches 7-1;

b) lifting legs to the body with twisting on the bar
– alternately lifting bent legs to the right-left from the body
– 3 approaches to the maximum;

c) side plank with raised leg
– 2 approaches (one for each side) for maximum;

c) leg raises with twisting on the bar
– alternate lifting of bent legs to the right-left from the body
-3 approaches for maximum;

d) running on the spot in the plank
– 2 approaches to the maximum;

e) wall on socks
– 2 approaches for maximum (time);

f) push-ups with a jump
– stop – push-up – knees to the chest – jump hands above the head – stop – push-up – ….
– 2 approaches of 10 times.

4. Stretching

Authors of the program for beginners Natalie Pashkoff (https://vk.com/natali.pashkof ) and Anton Kuchumov, project WorkOut: urban street fitness (workout.su).