A lot of people of different age groups living in modern cities tend to embark on a healthy lifestyle. And physical activity is one of the key points helping to achieve this goal. Among the various methods of forming a healthy and beautiful body, a special place is occupied by the workout. This is actually one of the most popular street sports at the moment.
What is the essence of workout
If we turn to the meaning of the term itself, then it is worth noting that the workout is street training. Its essence boils down to the fact that the work is only with its own weight with the help of various sports equipment (horizontal bars, bars, etc.) in the open air.
It is worth noting the fact that workout can not be called a full-fledged sport, it is, rather, the direction of street fitness. Although this fact does not interfere with international tournaments. If you pay attention to the growth dynamics of the workout in different countries of the world, we can safely assume that some time later it will be officially recognized as one of the sports.
The benefits of street training
A workout is that set of exercises that virtually eliminates the serious injuries often found in people working with weights. Moreover, such classes are available to everyone who has access to the site with a horizontal bar, benches, horizontal and vertical stairs, as well as bars.
Workout excludes heart overload and the execution of dangerous elements of strength exercises. In particular, the risk of damage to the spine is minimized, which is not uncommon in the gym with erroneous technique, say, squats with a barbell . Another advantage of such a direction of physical education as workout is the beautiful physique of the trainees, the uniform development of various muscle groups, the beautiful relief and the cardio effect that deserves attention.
History of occurrence
Initially, a workout, exercises in which involved classes on ordinary sites with sports equipment, developed in America. The first noticeable manifestation of street training in the United States can be dated at the beginning of 1993. At this time, in the West, the direction of classes, called Calisthenics, developed. The essence of these exercises was to work exclusively with the weight of one's own body.
Due to the fact that in the early 2000s the Internet became much more accessible, the exchange of information reached a whole new level. This, in turn, allowed residents of the CIS to learn about the experience of American citizens and to capture the culture of progressive physical development. During this period, videos were widely distributed that presented the classes of African-American fans of street training. Representatives of athletic youth demonstrated impressive muscles and performed complex exercises on shells familiar to the Russian public. These videos were called ghetto workouts. Later, these videos began to subscribe as Street Workout (street workout).
As the popularity of this area of street sports grew, sites began to appear that were devoted exclusively to the topic of training in open-air venues. Further, such sets of exercises were widely used on the streets of the post-Soviet space and were carried out in the best traditions of American videos. As a result, the workout has become almost more popular in the CIS countries than in the USA. The official transition of Workout to the independent direction format occurred in 2008. It is worth noting that jimbarr also influenced the formation of a street training culture. This is a Colombian sport that uses the same principles as workout.
Types of street training
Despite the fact that outdoor activities have one essence, there are some differences between the various complexes. For example, street workout involves performing exercises on the uneven bars and horizontal bar. Exercises in this format of street power gymnastics are constantly updated, and the old ones are honed to perfect condition.
As for the workout ghetto, here the emphasis is on improving strength indicators, which are expressed in increasing the number of repetitions. The time taken during which some static exercise is done, for example, fixing the body in an extremely difficult position by applying considerable effort, is also taken into account. As a rule, fans of this direction use not only horizontal bar and classic shells, but also poles and various vertical and horizontal surfaces.
Additional varieties
There are sub-directions of street activities that differ from the classic workout training in that they focus on various stances, power exits, walking and bouncing on hands, as well as many other non-standard exercises.
As another additional Workout trend, you can define the aforementioned jimbarr (Gimbarr). This Colombian form of yard gymnastics is worth considering as a separate discipline. Fans of such training have to focus more on agility and flexibility than on power indicators. It is worth noting that many jimbarr exercises are dangerous and are often performed using insurance.
Programs. Workout
Since the culture of street training has long been actively practiced in the CIS countries, at the moment you can find many different sets of exercises that are designed for a specific target audience. If we talk about the classics of the genre, it makes sense to highlight several key elements that make up the backbone of yard gymnastics:
- "horizon";
- "flag";
- "a spear";
- "exit of the prince";
- "swallow";
- "officer exit";
- "the walk of God";
- "exit of an angel";
- "power output" (one and two hands).
There are both static and dynamic exercises designed for people without special training. Their goal is to develop the explosive strength of muscles, increase endurance, strengthen tendons and ligaments, and also increase the level of elasticity of the latter. All the elements mentioned above are mastered in parallel with such basic exercises as the front hanging, pulling up on the horizontal bar, push-ups on the bars and from the floor.
Workouts for women
Workout is a type of street gymnastics in which anyone can find himself, regardless of starting indicators and gender. Women also have every chance to clearly show their potential in this direction of physical development. And for this, special programs were also drawn up.
The primary task of the fairer sex, who decided to try their hand at street workout, is to strengthen the muscles and prepare them for serious loads. You need to train every other day, following a specific plan:
- First day. Push-ups, bridge, squats and knees are performed.
- Second day. Attention is given to lunges, knees and squats.
- The third day. It is necessary to work out the bridge, jogging and lifting the knees to the chest.
It is important to find a community of people who have been engaged in street training for more than a year. They will help to develop a program taking into account the individual characteristics of a particular person.
Complex for beginners
Given that the workout training program has for all categories involved, beginners also paid a lot of attention. So, the basis of a successful start in Street Workout is a horizontal bar. The first task is to pull up the maximum number of times. After that, you need to rest for 3 minutes. Then comes the repetition of this exercise, also ending with rest.
The next stage is the bars. On this projectile, you also need to perform the maximum number of repetitions, and then again pay attention to the horizontal bar. Workout involves the development of endurance, so from the beginning you should tune in to work from the heart. After completing the exercise on the horizontal bar, you can afford 5 minutes of rest, after which you need to focus on the press.
The next cycle has a fairly simple structure: pulling up on the horizontal bar, push-ups, pulling up again, pushing up again on the uneven bars and two approaches to the horizontal bar with a break for rest. Over time, the number of repetitions should be increased, but without fanaticism. For example, one additional repeat in a day or two is more than a worthy result. It is important not to forget to warm up the muscles and ligaments before diving into the workout. This will help prevent sprains and injuries.
Standard workouts
For those who have already managed to get used to the basic loads, it makes sense to switch to a more complex program. All exercises, which will be given below, within one day should be performed without pauses (rest remained in the initial period). Total cycles should be 3-4, between them short breaks of several minutes are already permissible.
So, the first day of the classic workout training involves the following exercises:
- pulling with a front grip;
- push-ups on the bars with the case with the advance forward;
- push-ups on the palms (hands should be shoulder width apart);
- lifting legs in the hang.
Elements of the second day are slightly different:
- pull-ups using a wide grip;
- push-ups on the bars, but with a straight body;
- push-ups with arms wide apart;
- lifting legs in the hang.
The third day:
- tight grip pull-ups;
- push-ups with arms wider than shoulders;
- push-ups on bars with an inclination forward;
- lifting legs in the hang.
On the fourth day of training, you need to perform the following complex:
- pullbacks;
- push-ups, in which the arms are shoulder width apart;
- push-ups on bars with a straight body;
- lifting legs in the hang.
Given that the workout training programs are completely different, this complex can be taken as a basis, gradually enriching it with new exercises.
Where to train
In order to easily perform all the elements of street power gymnastics, it is advisable to use high-grade workout platforms. It will be easy to train if the following sports equipment is available: horizontal bars, bars, guides (curved, circular, curved), benches for the press, the Swedish wall and crossbars of various heights. This set will be enough for girls and guys to be able to afford high-quality workout.
Do not forget about nutrition, which has the most direct effect on body shape. First of all, it is important to determine the goal: if you need to gain muscle mass, then you need to pay attention to meat and other heavy foods. But for quick results in mastering workout exercises, it’s better to switch to light food. At the same time, it is recommended to forget about food during training.
Summary
If we evaluate the impact of street training on the health status and figure of the average citizen, we can make an obvious conclusion: this is one of the best options for physical activity for working youth and people of mature age. This type of exercise virtually eliminates the risk of injury, including the spine, while developing a muscle corset. It is worth noting that the workout also has the most beneficial effect on the cardiovascular system. But quality blood flow is one of the foundations of a healthy body. Thus, power street gymnastics clearly has the right to recognition in modern society.