Street workout: where to start, top 10 exercises and program for beginners

workout
movement , whose name comes from the English word workout , arose at the end of the twentieth century. His “homeland” was America, or rather, the backyard areas of the United States. A mandatory element of workout is training for explosive strength and endurance. There are some differences between American and Russian styles. The Russian style is more powerful, and its main emphasis is on static powerful exercises.

This “sport”, which originated in courtyards, remained a street sport. To practice workout, you should immediately forget about the comfortable premises of the gym. Street training takes place not under the strict guidance of a coach, but surrounded by friends or comrades who are united by one desire - to play sports in the open and fresh air.

To better appreciate this sport, we invite you to watch excerpts from the World Cup:

STREET WORKOUT WORLD CHAMPIONSHIP 2014 [HD]

There are four basic exercises in workout:

1. parallel bars training;
2. pull-ups on the turnstile bar;
3. lying down push-ups;
4. squats.

Main directions

Street Workout

The main emphasis is on bodyweight training. Exercises are performed in open areas in the yard, park, and so on. A special feature of street workout is the lack of competition. There are no better or worse. Everyone who is interested in this area helps each other and learns together.

Ghetto Workout

The trend that originated in the ghetto goes far beyond the boundaries of sports and park grounds. This is due to the fact that African American neighborhoods are full of drainpipes and elements such as fire escapes, benches, fences, and trees. All of them are “sports equipment” for performing training in the ghetto workout.

Sports Workout

It developed as an independent direction against the backdrop of the growing popularity of workout. The program not only gained many participants, but also added a variety of strength and difficult-to-perform elements. Sports workout differs from other areas in that it holds competitions with its own judging system, standards assigned by categories.

World workout championships are held regularly. The workout artist must not only perform the elements well, but also present his program as artistically and unusually as possible. The difficulty of the exercises performed is critical. The musical accompaniment makes it special. Most often these are compositions by Tayler, 2Pac, Troopkillaz. The song “I'm Workin' Out!” became a kind of “hymn” for workout artists. This sports movement united enthusiasts around the world.

How did it all start?

If we consider workout as a set of exercises, then it has always been included in the basic level of training for athletes of any status. You can recall the norms of physical fitness in the USSR, where the required minimums for pull-ups and push-ups on uneven bars were indicated for each age and category.

But if we consider workout as a separate discipline, then it can be called a relatively young area of ​​fitness, which completely excludes any work with iron. Street workout arose on the basis of calisthenics - a new direction in fitness in which only rough movements are used for development:

• push ups;
• pull-ups;
• squats;
• working with the press;
• run.

Interesting fact: today street workout is a large complex of different exercises that are more related to gymnastics than to calisthenics. But the workout elements of CrossFit took all the best from calisthenics, and not from the gymnastic component of the workout.

The spread of calisthenics has become widespread with the development of the Internet. The peak of popularity of workout (in particular, street workout) is due to the fact that at the beginning of the 2000s, not all segments of the population had access to gyms, and sports grounds (especially in the CIS countries) are available in almost every yard.

Interesting fact: the original work without special equipment was at first a forced necessity, which then grew into a separate philosophy based on opposition to bodybuilding and powerlifting.

With the development of workout as a separate direction, separate subspecies began to appear. This:

1. Street Workout. It incorporated not only elements of calisthenics, but also various gymnastic exercises.
2. Ghetto Workout. It is also called old school Workout, or classic Workout. It retains the principles of calisthenics and implies the development of exclusively strength and speed-strength indicators without the use of special weights.

In the future, we will mainly consider ghetto workout, since it has a more extensive theoretical and practical basis and appeared earlier, therefore, it has the right to be called classic.

What are the benefits of a workout?

The exercises in the program allow you to use nerve endings and muscles in a completely new way. In everyday life, swing movements are performed by the shoulder girdle, and the function of support falls on the legs. When performing elements on the horizontal bar, the latissimus dorsi muscles are used as a support, and swings are performed with the legs.

Thus, the horizontal bar is not just a sports element, but also opens up absolutely limitless possibilities for physical development. Doing exercises on the horizontal bar is a unique chance to become more agile, resilient, strong, not have problems with the vestibular system, and develop a sense of distance.

Examples of exercises

The simplest example of a workout is a 5-minute warm-up, running and 10-20 ordinary push-ups. This is enough to get started. Then just choose a place to study and go ahead.

Common exercises for girls in workout:

• The plank is an emphasis lying on outstretched arms or on arms bent at the elbows. The second option is easier. The body is fixed in this position for several seconds or minutes. Every day the time can be increased. The exercise uses almost all muscles and is good for your back and posture.
• Lunges forward and backward. In a fixed position (for a time) or in a step (for a quantity). Works the buttocks and thighs well.
• running in place, simple, with an overlap or with a high hip lift is performed after lunges or before them.
• Push-ups on the ground or from elevated places. You can resort to simple push-ups or triceps push-ups. Example: stand with your back to the bench, rest your palms on it and begin to lower yourself, bending your elbows.
• Exercises for back/abdominal muscles. There are many options, and all techniques are suitable for both boys and girls.
• Exercises for the buttocks , ranging from squats to running.
• Stretching is performed at the end of the complex to reduce soreness.

When drawing up your training plan, you can use your imagination and also study ready-made workout training programs for girls.

The secret of popularity

Two things contributed to the popularization of the sport: the Bartenders team from the USA and the democracy of workout. It all started with the performances of workout artists from Bartenders in 2000. They attracted a huge number of enthusiasts wanting to join the movement. Hundreds of thousands of people decided to go out to their backyards and play sports that are available to everyone.

To practice workouts, you don’t need to pay to visit a gym or hire a personal trainer. You can train on the courtyard at any time and completely free of charge. You don't need to have any special equipment or buy sports equipment. The main thing is to have comfortable clothes, shoes, and gloves for training.

Myths about workout

There are a huge number of myths regarding workout, many of which have no basis in reality.

© Syda Productions - stock.adobe.com

Fundamental Elements

Workout training is a combination of dynamic and static movements. The basic elements are fundamental. To perform complex elements on the horizontal bar that real pros do, you need to master them. Every beginner who decides to take up workout classes will have to start by mastering:

1. angel coming out;
2. the prince's exit;
3. swallows;
4. spears;
5. the gaits of a god;
6. horizon;
7. officer's exit;
8. power output on two and one arm;
9. checkbox.

Mastering the elements of street workout occurs in parallel with the training of basic exercises:

1. pull-ups;
2. front hanging;
3. push-ups and parallel bars.

Performing basic movements allows you to strengthen and increase the elasticity of tendons and ligaments, increase endurance and explosive power of various muscle groups.

Athlete nutrition

In fact, no workout training program will work properly if the diet is not adjusted. This is the basis of all progress in sports.

If we consider losing weight in a workout, then circuit training should be done about 3 times a week. Nutrition should be structured so that the daily caloric intake is less than the energy expended during the day. In other words, there must be a calorie deficit. In this case, the missing energy will be drawn from fat deposits.

Gaining muscle mass is the reverse process. It is necessary to eat more food so that the daily caloric intake goes beyond the energy expended. In other words, you need a calorie surplus. This is the most important condition when gaining muscle. The body must have energy not only for its own needs, but also for the construction of new muscle fibers. This is why excess calories in the diet are important. But training also plays an important role here. So, without regular exercise, all excess energy will go into fat. The body needs to create conditions under which muscle growth will begin, which is achieved through training with additional weight. Only in this case will the excess calories be directed to the structure of muscle fibers.

Training for a beginner

Imperfections in the functioning of the vestibular apparatus cause certain problems both in people who have not been seriously involved in sports, and in physically trained athletes. A novice workout worker, regardless of the level of training, always has the danger of losing orientation when performing a flip and getting injured as a result of a fall.

This can be avoided by including exercises in training to “develop” the vestibular apparatus. Every training session for a beginner on the horizontal bar must include:

1. fungus - hanging upside down;
2. rocking;
3. rise by revolution.

Description

Typically, workout athletes train on horizontal bars and parallel bars, but workout also includes exercises without additional equipment, which will be discussed below.

Horizontal bars and parallel bars were popular back in Soviet times. Although there were not many elements and tricks then, many athletes performed basic exercises on street equipment.

The founder of street workout can be considered the American Hannibal Tyrone Lanham, better known as Hannibal For King.

He posted a video on YouTube, where he performed various elements of workout, for which this video received a huge number of views. After this, many young people began to engage in street sports and achieve high results.

At the moment, street workout is not an official sport, but many competitions have been held in various countries. Today we can highlight the following workout stars: Nick Anisimov, Dmitry Kuznetsov, Daniels Laizans, Andrea Larosa and others.

Swinging on the horizontal bar

An independent exercise, the characteristic feature of which is a large amplitude of movement. The recommended swing time for beginners is one minute. The execution time must be increased gradually. The load during swinging turns out to be floating. It moves from the pectoral muscles to the latissimus and in reverse order.

Swings performed while hanging are aimed at developing coordination, focused on a clear understanding of the comparison of space during movement:

1. the back bends slightly backward;
2. relax your back;
3. knees are pulled towards the chest;
4. legs are thrown forward.

The execution of the movement becomes an impulse that allows for pendulum-like swings. The position of the legs depends on the location of the body. They are straightened when the body moves backward. The legs are slightly bent and thrown sharply forward at the moment of passing under the crossbar, or, more precisely, at the lowest point.

Street Workout for Beginners. Training.

How to create your lesson plan

Many people are not interested in ready-made workout training programs. Of course, it is best to follow your own program, which is tailored to the individual characteristics of the body.

Where should I start? You should start by setting goals and objectives. They can be the following: losing weight, gaining muscle mass, increasing endurance, increasing strength. It’s probably no secret that programs will differ depending on your goals.

Training program

It does not have any frames or restrictions. The workout designer can compose it in any order. The main thing is that all exercises are correctly selected. The given training, designed for four days, is suitable for beginners and will give an idea of ​​​​how to select elements in the future.

First day training

• medium grip pull-ups;
• push-ups (hands shoulder-width apart);
• hanging leg raises;
• push-ups with forward bend on parallel bars;

Second day training

• wide grip pull-ups;
• push-ups (arms wider than shoulders);
• hanging leg raises;
• push-ups on parallel bars.

Third day training

• close grip pull-ups;
• push-ups (hands narrower than shoulder width);
• hanging leg raises;
• Bend over parallel bars.

Fourth day training

• reverse grip pull-ups;
• push-ups (hands shoulder-width apart);
• hanging leg raises;
• push-ups on parallel bars.

Three pillars for muscle growth

In bodybuilding, like any other sport, there are strict rules, the strict implementation of which will lead you to a beautiful physique. Muscle tissue grows under three basic conditions:

1. Proper nutrition;
2. Regular classes;
3. Long rest.

Nutrition

A proper diet for an athlete includes the consumption of proteins and carbohydrates. Protein is the building material for muscles, and carbohydrates provide energy and encourage action. The way it works is that muscle tissue grows after exercise – during sleep and rest. Therefore, it would be correct to consume proteins after training, and carbohydrates before it.

Carbohydrates are found in cereals: rice, millet, oatmeal and flour products. Eggs, fish, dairy and meat products are rich in protein. Those who are gaining weight and working to gain weight need to ensure that they consume more calories than they expend.

Regular training

Regularity means doing exercises systematically at the same time. The choice of time will depend on your individual characteristics and training program. There is a program that involves doing it every day. However, she will load the muscles one by one, on different days.

On the first day we pump our arms, on the second day our back, on the third day our legs, on the fourth day our chest and abs. Such a program will require you to perform exercises every day, but the rest for each muscle group during this period will be 3 days, which in principle is not bad.

Another approach is to perform basic bench presses for each muscle group one day. Such training will require you to spend more time on the session, but will allow you to completely rest for the next couple of days.

Rest

You can’t exhaust yourself every day, because muscle fibers need rest to grow. Take a break from exercise for at least one day.

You should also approach sleep time responsibly; there is an opinion that it is during sleep that muscle fibers increase their bulk. You should sleep at least eight hours. For a better effect, you can do stretching before going to bed. It will help calm the central nervous system, which will have a beneficial effect on the quality of sleep.

General recommendations

Each workout begins with a mandatory warm-up. A daily set of exercises is done without any breaks. The full complex is repeated three to four times, allowing yourself to rest for a few minutes between sets. To avoid overwork, take two to three days a week off from training.

Absolutely anyone can start working out. There is a place for everyone on the yard, regardless of their level of training or age.

Igor March 30, 2016

Execution Rules

Rules for effective training:

• When the muscles begin to go numb, do 1-2 more repetitions and stop. These repetitions will give the muscles a signal to grow.
• Rest between sets – 1 minute.
• Rest between elements – 20–30 seconds.
• Duration of training – 60 minutes.
• Increased load mode: if your muscles hurt, wait until they stop hurting. Once you stop getting sick, we take a break for another day and start training. If the muscles do not hurt at all, then you can train every other day.

Work slowly, in the mode “2 seconds for the main action - 1 second for a pause - 2 seconds for returning to the starting position.”