Pumping: A horizontal bar workout that even a beginner can handle. First steps in outdoor activities.
If you’re planning to work your muscles outdoors, try this workout routine. It will strengthen your chest, back, and arms, and prepare your muscles for more challenging moves like classic pull-ups and dips.
How to perform the workout
To begin, do a little warm-up: twist your arms and legs at the joints, bend and turn your head and body, like in physical education class at school.
Then proceed to the exercises:
- Shoulder blade movement while hanging on a horizontal bar – 3 sets of 8-10 reps.
- Incline pull-ups on a low bar – 3 sets of 8 reps.
- Push-ups from support – 3 sets of 8-10 reps.
- Reverse push-ups – 3 sets of 12-15 reps.
- Raising knees to chest on parallel bars – 3 sets of 10-12 reps.
- Squats – 3 sets of 15-20 reps.
If some exercises seem too easy for you, you can complicate them to suit your level. For example, instead of push-ups from a support, do classic ones.
How to do exercises
Shoulder blade movement while hanging on a horizontal bar
Hang from the bar with a straight grip at shoulder width. Gently lower your shoulder blades, hold the position for a second, and then relax so that your shoulders come back toward your ears.
Keep the movement under control, do not drop the position. Keep your abs tight to keep your core rigid throughout the entire set.
Incline Pull-Ups on a Low Bar
Find a bar at waist level. Grab it with an overhand grip and hang with your feet flat on the ground and your body in a straight line diagonally.
Lower your shoulder blades, bend your elbows and pull yourself up to the bar until your chest touches it. Lower yourself smoothly and under control to the starting position and repeat.
If there are several horizontal bars of different heights on the site, choose the one that suits your capabilities: the lower the bar, the more difficult it is to do inclined pull-ups.
Push-ups from support
Find a low bench or bar, get into a push-up position, and do push-ups until your chest touches the support. Make sure your lower back doesn’t sag and your elbows stay close to your body. The lower your support, the harder it is to do push-ups.
Reverse push-ups
Stand with your back to a bench or bar, place your hands on it at shoulder width. If you are doing it on a bench , turn your palms with your fingers to the sides. Bend your arms at the elbows and lower yourself into a push-up, straighten up and repeat. Make sure that your body moves strictly up and down next to the support, and not diagonally.
You can bend your legs at the knees or straighten them. The latter option is more difficult.
Knee to Chest Raises on Dips
Jump onto the bars, lower your shoulder blades and tighten your abs. This is the starting position. Bend your knees and pull them toward your chest as far as you can. Return to the starting position and repeat.
Squats
Stand with your feet shoulder-width apart or slightly narrower. Squat down until your thighs are parallel to the floor, or lower if you can keep your heels on the floor. Stand up and repeat.
Share your impressions of the training in the comments!
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