Working out: English fitness vocabulary

All overweight people dream of a beautiful belly without excess fat by summer. And not only for summer, having a flat stomach with prominent abs and a beautiful waist is the dream of quite a few people. Going to the gym every day to train your muscles, and you will solve the problem, it seems like nothing complicated. But what to do if you don’t have time for the gym in your schedule, but you still want to have a flat stomach. The problem is aggravated by the fact that even if you start doing exercises in the morning, you can’t change anything particularly dramatically. What to do, you ask, and I will answer, download Abs Workout for free and say goodbye to extra calories forever.

History of workout in Russia

During the Soviet era, street horizontal bars were actively displayed in courtyards and stadiums as part of the promotion of a healthy lifestyle. For the same purpose, the state introduced mandatory GTO standards. It should be noted that such projects did not exist in all countries at that time. Since the 2000s, personal training, thanks to the distribution of videos, has gained more fans - the government responded and began a program to install workout areas in courtyards.

Workout is often confused with other types of street sports - jimbarra and street gymnastics.

Jimbarre is a sport originating from Colombia. It includes physical exercises on horizontal bars and their supports, requires not only strength, but also a certain mobility of the joints, and is usually very traumatic. Gimburra competitions are usually held in conjunction with workout competitions.

Street gymnastics is gymnastics in the yard. In Russia, such athletes are called stick spinners or turnstile men. Due to the fact that most outdoor horizontal bars are not adapted for complex gymnastic movements, they deteriorate as a result, which creates a certain risk for athletes.

Usually, most beginners have problems with incorrectly selected sports technology. The main problem for beginners is that they immediately begin to exercise according to the standard scheme, which ultimately leads to muscle pain and injuries. Perhaps the best option to start exercising is a workout program.

https://youtu.be/Sa28hTvGuTc

Workout

The core muscles are considered one of the most difficult areas of the body to train, in order to get a beautiful abs and waist, install this application for Android and simply follow the instructions. The training programs in the utility were created by professional bodybuilders; they are generated for each person separately, based on height, weight, and physical fitness. The training plan is drawn up in such a way that everyone can start training. By gradually increasing the load, you will get involved in training on your Android device, and the results will not be long in coming. I am sure that in two months you will not be able to recognize yourself in the mirror.

Features of the program

The first feature is the ability for anyone to practice, even if they are not at all prepared for exercise. Despite this, the program is also great for more experienced athletes, as it contains exercises that will develop your physical strength even after years of active training. In addition, the program can be complicated and supplemented with new exercises.

Workout is, first of all, a healthy lifestyle that has never harmed anyone.

Workout. Training programs for beginners

The first workout program is not about performing complex and beautiful elements. This is basic work for the development of all muscle groups.

Anyone can start with these programs:

Workout. Training program No. 1

Workout. Training program No. 2

Workout. Training program No. 3

Workout. Training program No. 4

Workout. Training program No. 5

Workout. Training program No. 6

Workout. Training program No. 7

Workout. Training program No. 8

Workout. Training program No. 9

• Do not proceed to a new program until the previous one is completed.
• Keep progressing at this pace. When you can do pull-ups on the horizontal bar and do push-ups on the uneven bars 12-15 times in 7 approaches, move on to performing more complex elements.

Stage 1, or workout for beginners

First, let's start with pull-ups on the horizontal bar. You need to pull yourself up as many times as possible, then rest for about 3 minutes. Next, we repeat the pull-up - rest again. Now we move on to strengthening other muscles. To do this, we will use bars. You need to do push-ups as many times as possible and return to the horizontal bar. After this, you need to rest for about 5 minutes, and then start doing the press. Next, you should repeat the program in the following sequence: pull-up - dips - pull-ups - dips - pull-ups - pull-ups. After successfully completing the first day of training, you can begin to increase the number of pull-ups. To properly increase the number of pull-ups, check out the table below:

As you can see from the diagram, there is no need to rush and it is enough to add one pull-up per day.

Exercises

Despite the fact that there are a lot of exercises, they are mainly built from some basic types of movements: deadlifts, presses, squats, fly-ups, etc. The selection includes the most basic (in the linguistic sense) exercises and types of movements. However, if you want more detailed information, bodybuilding.com has a section with an illustrated exercise dictionary. There is no translation, but there are pictures and videos - in practical terms, this is much more important.

Perhaps the topic of “nutrition” should have been included, but it is so broad that I decided to leave it for a separate post.

As usual, each set of words is presented as:

1. Quizlet electronic flashcards.
2. List of words.
3. Printable PDF cards.

Stage 2, or workout training program for permanent use

Method No. 1

It is the easiest and most ineffective program. Its peculiarity is that it does not have any accepted standards. You can do as many push-ups as you want per set and as many approaches as you want, the main thing is that you do 100-150 push-ups and pull-ups per day. Human muscles tend to adapt to stress and other conditions, which is why exercises and exercises that are carried out every day at the same time are more effective. Training at random increases the chance of injury, and the muscles do not have time to get used to the new time, which makes the training almost useless.

Method No. 2

It is similar to the option for beginners, but there are still some differences. If in the first it was necessary to do the maximum possible number of pull-ups and push-ups, then here it must be done in the allotted time. In this version, each exercise should be performed for three minutes without stopping.

Method No. 3

Possibly the most difficult option and may not be accessible to beginners. First, let's use a horizontal bar. You need to do about 5 pull-ups with one hand. Attention: you should grab the horizontal bar with one hand, and grab your forearm with the other, while the complexity of the exercise will depend on the distance to the elbow. The closer the hand is to the elbow, the more difficult it is to pull yourself up. Next, the “Lowering” exercise is performed. You need to pull yourself up with both hands, after which you release one hand and smoothly lower yourself. Don't do this too harshly as you may end up with a sprain. Repeat the exercise 6 times. Pull-ups are the basis of any workout program, and, as you can see from the photo:

It is with its help that the main muscles of the shoulders, chest and arms are strengthened, which makes this exercise universal. Once the usual one-arm pull-up has been mastered, you can move on to a more complex version. Now the second hand should be hidden behind your back and not connected to the process. Pull-ups should be done smoothly and, when you have been able to achieve this, you can include it in all possible exercise techniques, combining them and thus creating your own personal way of doing workout. These are just a few of the possible workout programs, but they can not only keep your body in shape, but also help pump up your muscles. It is also possible to hire professional instructors who will help you choose the most optimal program for you, after which they will be able to conduct classes with you at your request, which guarantees the effectiveness of the exercises.

Advantages

• Training different muscle groups daily. The program distributes the exercises in such a way that all available muscle groups in a circle come under load. Once you start working with the application, you will be able to notice this almost immediately; every day you will learn new exercises for each muscle group.
• Smooth increase in difficulty. One of the significant differences between the application and its competitors is the gradual increase in complexity. When a person starts exercising, the utility selects the lightest possible physical activity program. If you can easily cope with the exercises, they will gradually begin to intensify. This way, the application will determine your workload and keep the pace, highlighting the right balance between light, and not affecting your figure, activities and exercises that you cannot physically repeat yet.
• Weight loss schedule. If you have the opportunity to know your weight, this will be an additional advantage for losing weight. By entering data about your weight loss in the application, you will receive a graph from which you can easily find out which series of exercises lead to the greatest weight loss, and focus your attention on them.
• Calorie calculation. Based on the data you enter, Abs Workout calculates how many calories your specific exercises burn. This is done in order to set yourself a goal, for example, to burn a thousand calories a day. The utility will monitor this, congratulate you when the daily goal is reached, and reset the counters if you were unable to reach the goal.

Download Abs Workout for free and start your journey to beauty and a sporty lifestyle using the link below.

Rating:

Additional Information

• Version: 1.1.3
• Requires Android: 4.2+
• Russian interface: Yes
• Developer: Simple Design Ltd.

Abs Workout Interface

Workout competitions

Judges in workout competitions are usually active athletes themselves who are well versed in technique. They judge the performers according to 5 main parameters: strength, entertainment, charisma, number of elements, clarity. Usually competitions are held in a free style - when each athlete takes turns showing his free program. They can also be carried out in the form of “battles”, when two athletes compete with each other.

The first international workout championship was held in Latvia, in Riga, in 2011. In it, the first place was taken by the Ukrainian workout artist Evgeniy Kozyr - he showed an exercise in which he did pull-ups on one arm with a 16-kilogram weight in his teeth. In 2012, the Ukrainian Evgeniy Kocherga became the champion, and Evgeniy Kozyr was second. Russian Nikolai Lobanov took third place.

Exercise for workout training

• Push ups. They can vary in width between the palms, in the height of the support (Ganibal push-ups are done at a height of 30-70 cm from the floor).
• Dips. It is very important to straighten your arms completely and then bend them to 90 degrees or less. There is also a difficult variation - horizontal bar push-ups.
• Pull ups. Repetition exercise. It is important that at the top point of pull-ups the chin is above the bar, at the bottom point the arms are fully straightened, jerking and pushing are not allowed. Different variations of the exercise are possible - pull-ups on one arm, with alternating hands, in a horizontal position, with different positions of the hands (narrow grip/wide grip), with imitation of gait (robostyle), with weights.
• Exit with two hands on the horizontal bar (muscle up). Strength exercise requires full extension of the arms at the top and bottom points. It is very important to perform it without jerking.
• Front hang – the exercise can be either static or repetitive. It can be complicated and performed with one hand or with holding only on the fingers.

It is important for workout athletes to develop the abdominal muscles (twisting, lifting legs, raising and lowering the body). In most cases, athletes use only their own weight (calisthenics), but sometimes weights are also used - for example, the athlete's partner.

Training program

The basic workout program has its own characteristics and consists of several main stages:

1. Basic pre-training. This is the stage of preliminary preparation that every person who decides to seriously engage in workout must go through.
2. Main job. A year-round stage that involves improving basic characteristics.
3. Periods of specialized training. It is needed if there are lags in certain muscle groups.
4. Gymnastic training. For those who want to master complex gymnastic and acrobatic movements on horizontal bars and uneven bars.

Now let's take a closer look at each stage of the program and the exercises that they include:

https://youtu.be/fkpqEIspB8M

Proper nutrition for turnstiles

Many who start training on horizontal bars set the beauty of their body as their main goal. But without proper nutrition you cannot achieve it. Now we will tell you how to eat when doing workout classes.

It doesn’t matter what goal you set for yourself - just to learn a few tricks or to build serious muscle mass - an athlete’s diet should still differ from the diet of an ordinary person, especially when it comes to muscle recovery after microtrauma during each workout.

Recovery

The turnstile's diet should be varied. To grow muscles, you need to eat a lot of protein, which means meat. For bone strength - calcium, i.e. cottage cheese. For joint health, drink broths. To restore the nervous system - healthy fats, for example, olive oil.

Don’t forget about vitamins, and it’s better to take vitamins from fresh vegetables and fruits, rather than from vitamin complexes. Sports nutrition - only if you are an ectomorph. And of course, no steroids.