{"id":7332,"date":"2024-09-08T11:36:18","date_gmt":"2024-09-08T11:36:18","guid":{"rendered":"https:\/\/sportfitly.com\/koroleva-vorkauta-jana-logvina-kak-nachat-zanimatsja-v-36-let-i-dobitsja-idealnoj-figury\/"},"modified":"2024-10-21T20:24:07","modified_gmt":"2024-10-21T20:24:07","slug":"yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure","status":"publish","type":"post","link":"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/","title":{"rendered":"Yana Logvina: How to start exercising at the age of 36 and achieve a perfect figure?"},"content":{"rendered":"<div id=\"articleBody\" readability=\"144.39157124306\">\n<p>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.<\/p>\n<p>We disagree. Together with blogger <b>Yana Logvina<\/b> we tell you more about this sport and dispel the myths around it.<\/p>\n<div class=\"content-photo\" readability=\"32\">\n        <img decoding=\"async\" class=\"lazyload\" src=\"http:\/\/sportfitly.com\/wp-content\/uploads\/2024\/10\/koroleva-vorkauta-jana-logvina-kak-nachat-zanimatsja-v-36-let-i-dobitsja-idealnoj-figury_66dd8c32d537d.jpeg\" alt=\"\" title=\"\"><\/div>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_71 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Tabla de con\u021binut<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Tabelul de con\u021binut\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#You_can_train_with_a_stone\" title=\"You can train with a stone\">You can train with a stone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#The_Japanese_recommend\" title=\"The Japanese recommend\">The Japanese recommend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#Where_to_start\" title=\"Where to start?\">Where to start?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#Exercises_for_abs_by_Yana_Logvina\" title=\"Exercises for abs by Yana Logvina\">Exercises for abs by Yana Logvina<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#Russian_twists_with_a_dumbbell_or_a_bottle\" title=\"Russian twists with a dumbbell or a bottle.\">Russian twists with a dumbbell or a bottle.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#Twists_with_a_dumbbell_or_a_bottle\" title=\"Twists with a dumbbell or a bottle\">Twists with a dumbbell or a bottle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#Reverse_twists\" title=\"Reverse twists\">Reverse twists<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#Side_bends\" title=\"Side bends\">Side bends<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/#Raising_the_arms_in_the_plank\" title=\"Raising the arms in the plank\">Raising the arms in the plank<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 id=\"h2-0\"><span class=\"ez-toc-section\" id=\"You_can_train_with_a_stone\"><\/span>You can train with a stone<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Workout is training in the fresh air. You don&#8217;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.<\/p>\n<div class=\"quote-expert\" readability=\"15\">\n<div class=\"quote-expert__img\">\n            <img decoding=\"async\" src=\"http:\/\/sportfitly.com\/wp-content\/uploads\/2024\/10\/koroleva-vorkauta-jana-logvina-kak-nachat-zanimatsja-v-36-let-i-dobitsja-idealnoj-figury_66dd8c3322ca8.jpeg\" alt=\"Yana Logvina\" title=\"Yana Logvina\"><\/div>\n<p>Yana Logvina<\/p>\n<p>blogger, fitness trainer<\/p>\n<p class=\"quote-expert__text\">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.<\/p>\n<\/p><\/div>\n<p>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 &#8220;sunshine&#8221;, pull-ups, etc. These are the kind of exercises that are good for pumping muscle relief and burning fat. <\/p>\n<p>To<b>summarize:<\/b> 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.<\/p>\n<h2 id=\"h2-1\"><span class=\"ez-toc-section\" id=\"The_Japanese_recommend\"><\/span>The Japanese recommend<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<p>But if there are medical contraindications to physical activity restrictions, it is not worth practicing.<\/p>\n<div class=\"content-photo\" readability=\"32\">\n        <img decoding=\"async\" class=\"lazyload\" src=\"http:\/\/sportfitly.com\/wp-content\/uploads\/2024\/10\/koroleva-vorkauta-jana-logvina-kak-nachat-zanimatsja-v-36-let-i-dobitsja-idealnoj-figury_66dd8c333919e.jpeg\" alt=\"\" title=\"\"><\/div>\n<h2 id=\"h2-2\"><span class=\"ez-toc-section\" id=\"Where_to_start\"><\/span>Where to start?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>You should start with simple exercises. Learn to hang properly on the bar &#8211; this is a basic serious workout, especially if you want to be able to pull up.<\/p>\n<p>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.<\/p>\n<p>IMPORTANT. Do not forget about nutrition, taking into account the balance of proteins, fats and carbohydrates.<\/p>\n<h2 id=\"h2-3\"><span class=\"ez-toc-section\" id=\"Exercises_for_abs_by_Yana_Logvina\"><\/span>Exercises for abs by Yana Logvina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Russian_twists_with_a_dumbbell_or_a_bottle\"><\/span>Russian twists with a dumbbell or a bottle.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b><i>Technique:<\/i><\/b><\/p>\n<ul>\n<li>Starting position &#8211; 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;<\/li>\n<li>hold a weight (dumbbell\/bottle) with your hands on your chest;<\/li>\n<li>keeping the starting position, twist in the thoracic region, transferring the weight from one side to the other, and don&#8217;t forget to breathe evenly.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Twists_with_a_dumbbell_or_a_bottle\"><\/span>Twists with a dumbbell or a bottle<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b><i>Technique:<\/i><\/b><\/p>\n<ul>\n<li>Starting position &#8211; 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;<\/li>\n<li>simultaneously put shoulder blades on the floor and slightly straighten legs, then twist to the opposite knee, in diagonal;<\/li>\n<li>stomach tucked in, lower back pressed to the floor;<\/li>\n<li>exhale on the effort, when the shoulder blades come off the floor.<\/li>\n<\/ul>\n<div class=\"content-photo\" readability=\"32\">\n        <img decoding=\"async\" class=\"lazyload\" src=\"http:\/\/sportfitly.com\/wp-content\/uploads\/2024\/10\/koroleva-vorkauta-jana-logvina-kak-nachat-zanimatsja-v-36-let-i-dobitsja-idealnoj-figury_66dd8c337e492.jpeg\" alt=\"\" title=\"\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_twists\"><\/span>Reverse twists<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b><i>Technique:<\/i><\/b><\/p>\n<ul>\n<li>Starting position &#8211; lying on your back, arms along the body, initially pressing the lumbar to the floor, the abdomen should not inflate the house;<\/li>\n<li>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);<\/li>\n<li>lower back to the floor also through bent knees, while bending and lifting the pelvis we exhale.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Side_bends\"><\/span>Side bends<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b><i>Technique:<\/i><\/b><\/p>\n<ul>\n<li>Starting position &#8211; 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;<\/li>\n<li>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.<\/li>\n<\/ul>\n<div class=\"content-photo\" readability=\"32\">\n        <img decoding=\"async\" class=\"lazyload\" src=\"http:\/\/sportfitly.com\/wp-content\/uploads\/2024\/10\/koroleva-vorkauta-jana-logvina-kak-nachat-zanimatsja-v-36-let-i-dobitsja-idealnoj-figury_66dd8c33d02d0.jpeg\" alt=\"\" title=\"\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Raising_the_arms_in_the_plank\"><\/span>Raising the arms in the plank<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b><i>Technique:<\/i><\/b><\/p>\n<ul>\n<li>Starting position &#8211; plank, hands at shoulder width, palms exactly under the shoulders;<\/li>\n<li>chest and pelvis do not fall down, keep the pelvis tucked, tensing the buttocks, do not lower the head, breathe evenly;<\/li>\n<li>keeping the position, alternately raise straight arms in front of you up to parallel with the floor, leaving the body weight on one arm.<\/li>\n<\/ul>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>","protected":false},"author":1,"featured_media":7333,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-7332","post","type-post","status-publish","format-standard","has-post-thumbnail","","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What is vorkout, how to start doing vorkout: mini workout on the street from Yana Logvina - Championship<\/title>\n<meta name=\"description\" content=\"You don&#039;t need equipment or a gym membership for vorkout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportfitly.com\/ro\/yana-logvina-how-to-start-exercising-at-the-age-of-36-and-achieve-a-perfect-figure\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What is vorkout, how to start doing vorkout: mini workout on the street from Yana Logvina - 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