Workout in Russia. Emergence, development and prospects

Types of workout

In a rough sense, street workout can be any workout on horizontal bars or uneven bars. And this is how he was at the beginning of his inception. However, at the initiative of the active pushers of this movement, it began to develop, turning into spectacular sets.

Workout, in turn, is usually divided into 3 similar, but different directions:

1. power extreme;
2. gymnastics;
3. Jimbar.

Power extreme

Extreme strength is a form of physical activity familiar to everyone, where an athlete works to build muscle mass or develop physical strength. The list of typical exercises includes standard pull-ups with different grips and parallel bars. In some cases, the floor press can also be used, but this is rare. The fact is that our body adapts to the necessary exercises or load, therefore, if we want to achieve success on the horizontal bar, we need to master it.

However, workout is not just exercise, it is a constant development and initiative that goes beyond the usual limits of understanding. If, in principle, no one can be surprised by a two-handed exercise, then the flag, swallow, planche or hang, even despite their old age, still take the breath away from passersby and even experienced athletes. The athlete must be well prepared before attempting any elements. Approximate working repetition numbers should reach 15 times. In some cases it can be lower, or even higher. It all depends on your goal.

As mentioned earlier: the engine of this movement is initiative. Active athletes began to come up with a huge number of different new exercises where they needed to drag their body onto the horizontal bar: captain's exit, officer's exit and various other exits with wonderful names.

Gymnastics

Artistic gymnastics is one of the most traumatic activities on the horizontal bar. However, it has a great feature - you do not need to have particularly strong physical training. In its usual understanding, gymnastics is various acrobatic rotations around the crossbar. Mostly it's the sun. This type is less wide-format, but even here they managed to come up with quite a lot of different variations of this element: crescent, reverse, sitting, standing. However, to practice gymnastics, an athlete must have additional sports equipment - straps. These are special straps that secure your hands to the bar. These “helpers” will save you from a bad fall if your hands start to slip. But they can become your trap, when it’s easier to just fall than to twist your joints. First of all, you need to take care of your joints by thoroughly warming up before training. Plus, this kind of workout gymnastics is not suitable for practicing at home.

Jimbar

The next and most interesting branch comes out - jimbar. This subspecies originated in Colombia, but later gained great interest throughout the world. This is a specific symbiosis of extreme strength training and street gymnastics. All elements in this style are unique. The athlete’s goal is to reach a certain point on the horizontal bar in an extremely uncomfortable position. Roughly speaking, you should be spinning around the bar like a snake, pulling yourself through sheer physical strength rather than momentum.

Jimbar requires very strong physical fitness, but also great flexibility. You literally have to hang by one arm and use your back muscles to lift your body horizontally, rotating 180 degrees. Popular elements include: nivelada, yoyo, demon's exit, crabs. From the names themselves, it is already remarkable that the Colombian discipline has undergone a process of globalization.

However, there are many elements that are difficult to categorize into one genre. This is an indicator that the discipline is developing very rapidly.

Workout is not just a sport. On the contrary, it is not considered an official sports discipline. These are associations of people. Basically, everyone learns from each other, observes, and then repeats. Such organizations then travel to various competitions that are actively held around the world.

Workout for beginners

Beginners should start their training with parallel bars and a horizontal bar, which can be found on any sports and even playground. Subsequently, it is recommended to move to more improved areas, where numerous complex supports are additionally present.

Video

The workout training program for beginners requires compliance with the following recommendations:

• Be sure to start a workout workout with a warm-up - at least 15 minutes are required to warm up the muscles and prevent serious injury.
• For those who are starting from scratch, push-ups, pull-ups and other exercises are intended, the effect of which is aimed at improving endurance.
• Beginners should not perform exercises at full amplitude - only half.
• It is important to attract a partner to help, or better yet, someone who is already involved in workout and is not a beginner in the sport presented.
• It is recommended to exercise at least 2-3 times a week to achieve better results in endurance and in the formation of sculpted muscles.
• Gradually increase the load - it is important to ensure a certain strengthening of the muscles. You can’t immediately start doing complex tricks in workouts, because this will lead to injury.
• Before starting street training, consult a doctor, especially if the beginner has health problems.

Please note: Workout exercises are difficult for people with a poorly developed vestibular system. This is why injuries happen, because when rotating, a beginner cannot determine his limit - he begins to feel dizzy, loses balance and strength in his arms.

To improve the functioning of the vestibular apparatus, it is recommended to start workout classes with exercises in the form of hanging upside down, lifting with an inversion, but first with swinging.

Workout: training program

The workout program in a workout should be based on gradual increases. I recommend using the wave in repetitions:

1. first 50% of maximum repetitions;
2. then 75%;
3. then again 50%;
4. You can end up with an endurance fight, trying to overcome your previous record.

You can postpone 100% for the 5th approach. Leading exercises to the element can be performed in a regular workout program, but to work different muscle groups. Such workouts exhaust the body quite a lot, so you shouldn’t do the complex every day. However, this is also situational. You can perform 4 approaches without a final push on your endurance, then this will be acceptable for daily development and even good. But with exhaustion and wear and tear, you can’t go too far. In any case, the workout program is like this:

• or 1 to 1, that is, every other day;
• or 3 to 1, where 3 are working days.

Types of street training

To determine exactly what a workout is, it is necessary to consider its currently possible varieties.

Video

Among the varieties are:

• Street workout is a classic, designed to perform tricks using only your own weight.
• Ghetto workout – classic tricks are collected here, as well as special beautiful exercises, similar to techniques from martial arts. For example, you can highlight the standard push-up from a horizontal surface, but not on your hands, but on your fingers.
• Handstand - this variety includes power tricks, where appropriate alternation occurs.
• Gimbarr is the most difficult type of street training, designed to use agility and coordination. The variety presented is “Cuban” and should not be performed by people who are not professionals.

This is important: Starting classes at home is strictly prohibited. It is necessary to first consult with experienced athletes and train with them. It is recommended to improve your physical fitness using simple exercises, and only after prolonged training begin to perform tricks.

Main types of exercises

Pull-up

This is the most important exercise; the higher the result, the easier it will be to move in other exercises. It develops the latissimus dorsi, trapezius, teres major, brachioradialis, deltoid, triceps, and biceps. The main pumping is, of course, the latissimus muscle with the correct technique. There are other exercises for pumping it up, but for beginners who do not know how to feel their body, they can lead to negative results. If you don't know how to do pull-ups at all, then start with Australian pull-ups.

Doing Australian pull-ups on a tube

Push-up

• classic from the floor;
• a lightweight option from the floor - place your feet as wide as possible;
• from the floor, a lightweight version on the knees;
• lightweight version - push-ups from a bench (hands on a hill, feet on the floor);
• from the floor on the fingers;
• from the floor on one hand;

• archer style push-ups;
• hands on the floor, feet on a hill;
• horizontal push-ups:
• and etc.

Each of the above exercises will pump up specific muscles, which is why there are so many of them.

Let's consider the classic push-up from the floor - hands at chest level and shoulder width apart, elbows along the body, palms placed in the direction of the body or on fists.

Classic push-ups on the Lockout site

This exercise pumps up the pectoralis major muscle, triceps brachii, quadriceps, core muscles, serratus anterior, triceps, and anterior deltoids.

If it is difficult for you to do push-ups in the classic style, then you need to reduce the number of times or do push-ups in a lighter style on your knees.

This is my wife doing classic push-ups on her knees.

Squat

There are also many variations in execution in this exercise; I will consider the classic squat.

Classic squat - feet shoulder-width apart or slightly wider, toes slightly turned to the sides, back straight, tilted slightly forward, do not press your head, it looks forward, squat to form an angle of 90 degrees.

What muscles are involved - the muscles of the back of the thigh, the extensors of the back, the transverse abdominal muscles, the muscles of the lower leg (gastrocnemius and soleus). The main areas where pumping takes place are the quadriceps and buttocks.

If you have a lot of weight, then I don’t advise you to squat and run, lose weight first, otherwise you’ll kill your knees. You need to lose weight through dieting and walking.

According to the World Health Organization, excess weight is determined by the formula:

A person's weight (in kilograms) divided by their height (in meters) squared.

A person's weight (in kilograms) divided by their height (in meters) squared.

If we calculate using this formula, then my body mass index (BMI) is 24.77, which is normal if your BMI is:

Body mass index calculator

Your BMI =

• equal to or below 15 - immediately start eating and consult a doctor,
• equal to or below 20 - you need to gain weight,
• equal to or below 24.99 - normal weight,

• equal to or below 29.99 - overweight,
• equal to or above 30 - you are obese.

But you need to understand that this BMI calculation is used for ordinary people who do not play sports. If you take a bodybuilder with a body weight of 110 kg and a height of 175 centimeters, then he will be obese, although this is not the case.

I calculate my weight using Paul Broca's formula, but there are also comments here. The formula is suitable for people with a height of 150-175 centimeters.

Paul Pierre Broca is a French scientist who invented a method for determining normal weight for a person. This scientist is also known in surgery, anthropology, neurology, etc. you can read more about him on Wikipedia.

If a person with a height of one meter uses this formula, then he will be weightless =) I have not found official medical sources on calculating weight, so I think you need to focus on world athletes with the figure that you like. We look for an athlete of our height and age and read his biography.

I tested this method on myself and my wife, the result is the same as using Brock’s formula, so I think that the method works.

My wife weighs 55 kg and her height is 165 centimeters. We search in Yandex for this query - world athlete 165 cm tall. The search turned up a speed skating athlete, her height is 164 centimeters and her weight is 55 kg. My wife looks as cool as Elizaveta Kazelina =)

To check my weight and height using this method, I found the football player Neymar with an excellent figure, his height is 175 centimeters and his weight is 68 kg. But I plan to build more muscle than him and, accordingly, my weight will be somewhere around 75-80 kg.

No one forbids hiring film actors; I also like the figure of actor Jacen Statham from the movie Adrenaline, his height is 175 centimeters and weight is 75 kg.

Week schedule

There are no strict frameworks or restrictions in workout. The training program can be compiled in any order, swapping any exercises. The table below shows an approximate training session for 4 workouts, which is suitable for beginner athletes and will allow them to learn how to correctly select elements for developing the following sessions.

Every workout must begin with a warm-up. With its help, you can prepare your muscles for stress. The set of exercises should be performed without breaks. The first days you can do without approaches, but with each subsequent workout, be sure to add approaches, giving the muscles greater loads. In order not to provoke overwork of the body, be sure to take 2-3 days off from training.

Don't forget about the cool-down, because this is an important part of any training process. You should always end your workout correctly. A cool-down is needed to smoothly return the pulse to normal and effectively stretch the muscles that have been subjected to stress. All professionals always end the session with a cool down to allow the muscles to recover and grow faster.

If you perform basic training for beginners every day, then after just 2 weeks of training you can achieve maximum numbers and get real results. You should not immediately perform the exercise to the maximum, otherwise it will be difficult to get up in the morning and then you will have to reduce the amount, but this is not entirely correct, and there is no benefit. It is better to slowly move towards the goal, gradually preparing the muscles for serious loads.

Workout is an excellent set of exercises for beginner athletes and professionals who want to add exercise to their sports life. You can engage in this type of sport at any age. In any yard there will definitely be a place where you can complete the complex without any equipment. If you have the opportunity to visit a site with sports equipment, then for variety you can alternate training in the yard and on the sports field.

Training program

My workout

This training was not invented by me, taking the basic block from Anton Kuchumov as a basis, and I do not claim its exclusivity. I just adjusted it to suit me, and you should do the same. The training lasts for 5 days, day 6 is stretching, day 7 is a day off.

• Run 2.5 km to the horizontal bars;
• Pull-ups on the horizontal bar - 2 times;
• Squats - 10 times;
• Classic push-ups - 10 times;

• We hang in a relaxed state on the horizontal bar - 10 seconds;
• Squats - 10 times;
• Australian pull-up - 10 times;
• Rest 60 seconds;

Repeat everything again from the second point 3 more times (circle). Then we run in the opposite direction for another 2.5 km.

This is what my morning workout looks like

Recommendations

• Reduce the number of times, but not the number of circles.
• Remove the exercises that are difficult for you, and return them after a couple of weeks.
• Don’t run home straight away from training, do some more exercise for your own pleasure - hammer your muscles, but don’t overdo it. Your muscles should have time to recover before the next workout.
• If you don’t have time to recover, take a day off any day.
• Add new exercise elements to your program as soon as you feel that you are no longer tired in training.

• Add more reps with each workout to grow. It is not necessary to add all exercises at once, start with one, for example, squats.
• Measure your figure, measure your weight, take photos, compare after a month, and be surprised at the results.

Efficiency

Following my recommendations, in a month you yourself will feel an increase in strength, in three - your family and friends will notice changes in your figure.

About the workout program

Each sport has its own exercise program, and workout is no exception.

Here workout exercises are collected into the following program:

• On the first day, you should perform pull-ups, push-ups, hanging leg raises on the horizontal bar, and try to do push-ups, preferably in an inclined position.
• On the second day, they increase the load, performing all the workout exercises of the first day with minor changes - they do pull-ups with a wide coverage, and do push-ups on the parallel bars without first tilting them.
• On the third day, the program of the first day is repeated, but with a narrow grip.
• On the fourth day, the program of the first day is repeated, but with push-ups from the floor to a normal girth and without bending over on the uneven bars.

Since workout classes are static and without obvious variety, novice athletes quickly get bored with this. Athletes set themselves a goal - to get a rank, win competitions, and so on. This is the only way to motivate yourself to exercise regularly.

Video

Workout competitions

When there were a lot of people interested in Street Workout, they began to compete with each other in skill, which eventually led to real competitions and even World Championships. It is worth noting that the first international championship was held in Riga in 2011. The street sport of workout uses in competitions the assessment of five parameters: strength, entertainment, accuracy of exercises, number of elements and charisma. The last point is especially interesting, because in this direction, the main thing is beauty and good mood.

Workout ranks

It has already been said that Street Workout is an officially unrecognized sport, and therefore the categories are yard. They were invented in 2008 by the famous turnstile player from Ukraine, Evgeniy Kozyrev. This workout program was created to motivate street athletes not to stop and hone their skills. There are seven levels in total and a person who perfectly passes all levels is considered a candidate for the sport in yard workout. Each category includes two categories: basic exercises and elements.

There are general provisions regarding receiving a rank in workout:

To receive a rank, you must record on video the fulfillment of all standards for the selected category. They can be removed separately at any time. After this, the video is edited and should be posted in the official workout group. It’s good if during installation the order of exercises presented in the list is followed

It is important that the elements are performed in good quality, and that the athlete is visible in full growth in the video. The exercises should be performed on a hard horizontal bar, since other options will not be taken into account. Straps are prohibited. If the site administrators, after viewing the video, consider that all elements were performed correctly, then the athlete will be assigned a category and his video will be added to the list of category categories. Video reports from the fourth and seventh grades will be evaluated by three administrators

Each exercise is scored on a 10-point system, and the average score will affect the position in the rating of the dischargers. Passing score – 75% of the maximum score.

Benefits of workout

Despite the increased risk of injury, the workout complex is healthy.

Video

Which appears to be the following factors:

• The workout provides a similar physical challenge to what you get in the gym.
• The elements involve all the muscles of a person, as a result of which the workout helps to evenly strengthen the torso, biceps and triceps.
• Classes can be conducted without the use of funds.
• This kind of street training has a positive effect on your health. Firstly, even deep muscles can be worked with tricks, and secondly, the body is saturated with oxygen. The resulting oxygen promotes fat burning if it is present in excess quantities.
• Exercise helps strengthen the nervous system - nervousness and depression disappear, and a good mood appears.

To get the best results, it is recommended to do a workout daily. First, they perform exercises on a plane, then move on to pull-ups on a horizontal bar and perform tricks (similarly, first on a plane, then on special equipment). This is the only way to prevent injury from occurring.

Workout as a sport

According to legend, street workout originated in the USA at the turn of the 80s and 90s. Unable to visit expensive fitness clubs and gyms, young people from poor areas gathered at municipal or makeshift sports grounds and tried to get pumped up there.

The workout area is a set of standard gymnastic equipment, such as a horizontal bar, parallel bars, and a Swedish wall, that is, what is found in sports areas in courtyards and parks. Workout training is a way to get your body in order using only your own weight and simple equipment.

There are 3 main directions in this sport.

1. Technical workout is an amateur offshoot of artistic gymnastics; all movements in it are taken from the classic program for parallel bars and horizontal bar.
2. Strength workout - emphasis on strength exercises: pull-ups, parallel bars, all types of push-ups, etc. The power version is considered the most popular, as it requires a minimum amount of sports equipment; it can be practiced even at home.
3. Jimbar is the culmination of the two previous options with the addition of elements of acrobatics. The emphasis is on complex, spectacular exercises. The athlete comes up with the program himself, so this direction is closer to professional sports.

There is also Ghetto Workout, in this direction there are no traditional sports equipment, the surrounding world acts as a workout platform here, everything is used: fences, drainpipes, various kinds of stairs, etc. It is believed that the well-known urban parkour came out of Ghetto Workout.

From the same year, world championships began to be held in the main areas of Workout.

Stories of the origins of workout in Russia

Americans and Europeans are now arguing among themselves about where street workout was born, each side defending its own version of the history of the origin of the sport. Russia is “modestly silent” in this dispute, but if you remove the beautiful name and leave only the exercises, it becomes clear that in the Soviet Union workout competitions were held back in the 30s of the last century.

Upon closer examination, it is clear that the elements of workout are nothing more than a well-forgotten, but still existing GTO complex. At a time when America was suffering from the Great Depression, the USSR introduced people to sports through accessible street workout areas, which were in every large yard and park.

That is why the Russian workout program is a cross between a power and technical monitor lizard. The domestic Workout center is located in Moscow; there are regional offices in most large regional cities.

This rapid growth in popularity of a relatively young sport is explained by its accessibility. Russian youth do not need to think about where to conduct workout training, because there are free sites in all cities and regional centers of the country. If you want to practice, you just need to write your own training plan and start working on yourself.

Street workout

Literally translated, street workout is street training. If we take the official rules of the Federation, it says that this area includes a set of exercises on the horizontal bar, uneven bars and training without apparatus, that is, all methods of push-ups and squats.

In domestic practice, these include technical elements taken from artistic gymnastics such as “rivet”, “sun”, etc., everything that can be done on the simplest yard horizontal bar, uneven bars and press bench.

The spectacle of street workout competitions is well shown in the video

What is workout?

Street Workout (translated from English as “street training”) is a type of physical education exercise in which sets of exercises are performed on street structures: horizontal bars, parallel bars, horizontal and vertical stairs, embedded wheels, benches and the like, or without them, using your own body weight (Wikipedia). Such activities are sometimes called street fitness, but most often just workout.

Nowadays, it has not received the status of an official sport, although workout competitions are held even at the international level. Given the fact that it is becoming more widespread and the number of fans is constantly increasing, perhaps over time the status will change.

About the benefits and advantages

1. Available to everyone.
2. With regular exercise, physical endurance increases.
3. You can get a beautiful body with less stress on the heart compared to regular strength training.
4. Introducing to an active and healthy lifestyle.

Excursion into history

A large number of Soviet children trained on uneven bars and horizontal bars. All this is thanks to the tradition of placing sports grounds in the courtyards of multi-storey buildings. They have tried to preserve this practice to this day; the requirements for sites have been enshrined at the legislative level, but their construction is not mandatory. But a sports ground is the most accessible way to introduce young people to sports and an active lifestyle.

Standards for various sports were introduced for students, and a healthy lifestyle was actively promoted. The standards are passed even now, but it is almost impossible to fulfill them without special training.

These factors played an important role in laying the foundation for workout, but it came to us not from the Union, but from America.

In 1993, a movement of sports activities began to develop in the United States, in which one’s body weight was used in training. In the 2000s, information actively spread throughout the world, reaching our country thanks to the Internet. During this time, a large number of videos appeared in which predominantly African-Americans with beautiful figures performed tricks of varying complexity, using horizontal bars, parallel bars, and other sports structures or without them.

Some of the videos were labeled as ghetto workouts (Ghetto Workout). The likely reason for this name is that many athletes lived in ghettos (areas of large cities where representatives of national minorities lived). Another part of the recordings appeared under the name Street Workout - it caught on and is used to this day .

Such videos were actively distributed, causing delight among young people in the post-Soviet space. The number of street sports fans was constantly increasing. A little later, thematic websites began to appear on the Internet, clubs for fans of this trend, held the first competitions, the names of workout stars became known, they were talked about in the press and on television.

2008 is generally considered to be the date that workout was officially established as a separate sporting activity. It is widespread in the post-Soviet space, most of all in Russia and Ukraine.

"Turnstones" and "workouts"

Do you have any conflict with other healthy lifestyle trends? Are you offended when they call you “turntable men” or, on the contrary, are you proud?

In general, there are several directions:

– Yard gymnastics, which contains technical elements borrowed from artistic gymnastics, simply gymnastics. Accordingly, performed on outdoor apparatus, an outdoor horizontal bar or crossbar and uneven bars. A person who does yard gymnastics is a turnstile man.

– There is something called gimbarr. This is actually a Colombian sport. In Colombia it is considered a national, official sport and it has been developing there since the mid or early 60s of the last century. It has its own classification of exercise elements and so on.

httpv://www.youtube.com/watch?v=embed/AC_B75eAQ2k

– And there is workout – we now define workout as a street subculture that combines a unique approach to training, the desire for diversified personal development and social activity.

Workout is training on the street, freestyle training with your own weight, training in a company. Here we don’t care about the projectile as such at all. We can do push-ups anywhere, train anywhere, on anything, anytime. Unlike yard gymnastics, workout doesn’t even require a horizontal bar.

httpv://www.youtube.com/watch?v=embed/-k5MDOIdoys

A person who does workout is a workout artist. Therefore, when they call us “turntable men,” we politely correct. Personally, I am more inclined towards correct definitions. It bothers me when they call things by other names.

Did I understand correctly that for you the word “turntable man” is offensive?

In general, the word “turning bar” was invented by Oleg DexteR Aksyonov. Once, during his usual ordinary training, while recording a video, he called another athlete a “horizontal bar” from the words “horizontal bar” and man, and off we go. The word gained popularity, so they began to call absolutely everyone who works with the crossbar. There was some kind of confusion, a substitution of concepts.

Out of ignorance, people call everyone with one word - “horizontal barman”, but this is like calling a powerlifter, a bodybuilder, or an average person who squats with a barbell in the fitness room “weightlifter”.

I thought so myself and was confused until I started digging in this direction. He himself was a turnstile man, he started in the yard with simple pull-ups, then he did the “sun”, “moon”, did a kip-up - “rivet”, “captain’s rise”, performed various exits - “officer”, “Spanish”, “towel”, “royal exit” and others. I even started watching educational videos - “training tutorials” - from the School of Turnika - Mikhail Baratov and advanced somewhere up to the 20th lesson. Yes, I was a turnstile man, yes, I considered myself one. This is a question of self-identification, self-determination of a person.

httpv://www.youtube.com/watch?v=embed/_qu9VvYYKKY

But later I reconsidered my attitude towards the pursuit of these elements and my attitude towards this or that group. My priorities have changed. I stopped chasing this type of achievement.

And yes, I encourage people and media representatives to separate these two directions!

How to understand the difference? If turnstile runners are more fixated on performing all sorts of elements, cool feints and all sorts of spectacular things, and on the Internet there is even an opinion that it is their cultural norm to drink beer or smoke after training.

Workouter doesn’t care about all this. He is interested in “freestyle” as a unique approach to training, the development of other trainees, the transfer of experience, knowledge, skills and abilities, and most importantly, the multifaceted development of personality, which is not limited only to issues of training and nutrition.

Street

Considered a classic. Based on working with your own weight. Training takes place in the park, courtyard, or stadium. There is no spirit of competition here, the guys learn new elements, improve them, exchange experiences, in a word, interact. As a rule, this happens on outdoor sports equipment (crossbars, horizontal bars, parallel bars, etc.) used for gymnastic exercises.

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.

httpv://www.youtube.com/watch?v=embed/ZkOAP8dZV0U

Recommendations

Workout is a complex system of classes. A few useful tips will help you master it:

1. Start with the simplest basic exercises. Then move on to more complex ones. Start with the static elements last.
2. Start practicing according to the “every other day” or even “every other day” scheme for half an hour with a minimum of approaches and repetitions. Build them up gradually. When you are ready, proceed to daily training for 1-1.5 hours.
3. Keep a diary of sports results.
4. Involve a partner in the activities. It will help you perform individual exercises and elements.
5. Without proper (protein-carbohydrate, balanced) nutrition, results cannot be achieved.

Workout is a universal outdoor training system that allows you to pump up your muscles, make your body flexible, and increase endurance. As practice shows, outdoor exercises are several times more effective than those conducted in stuffy halls. A minimum of equipment, relative freedom in choosing programs and exercises, the opportunity to show oneself and even get a rank - all this attracts more and more people to this area of ​​fitness.

Training programs

Street sports are not new in our country. You can find many different complexes, according to which workout training is carried out for different target audiences. In particular, exercises can be dynamic and static, for people without physical training. They help develop explosive muscle strength, increase endurance, strengthen tendons and ligaments, increasing the elasticity of the latter. You should also master the basic elements. We are talking about pull-ups on horizontal bars, push-ups on parallel bars and from the floor, and front hanging.

Women's occupations

Anyone can find themselves in street gymnastics, regardless of strength, fitness, gender and age. Workout for girls is becoming popular, special programs are being created that allow representatives of the fair half of humanity to train without harming their own health.

The first task a woman must complete is to strengthen her muscles and prepare them for constant physical activity. You can’t train every day, you need to do exercises every two or three days, following a simple plan:

1. Perform push-ups, bridges, squats and knee raises (first session).
2. Lunges, squats, knee raises (second session).
3. Working on bridges, jogging, knee-to-chest raises (third session).

These complexes should be alternated with each other. It is best to find like-minded people who will help you understand all the nuances and create a program, knowing the individual characteristics of a person.

What beginners need to know

The basis of a good start is the horizontal bar.
The first thing to do is to do as many pull-ups as you can, then rest for three minutes and repeat again, then rest for a few minutes again. The next stage is working with bars. It is also necessary to repeat the maximum number of repetitions on it, then return to the horizontal bar again. You need to develop endurance, so the first classes will be difficult. After the horizontal bar, you can rest for 5 minutes, then proceed to the press.

The further cycle is quite simple: do pull-ups on the horizontal bars, do push-ups, pull-ups again, work on the uneven bars and two more approaches to the horizontal bars, between which you must take breaks of a few minutes

Gradually the number of repetitions is increased, but this should be done very carefully, without excessive fanaticism. For example, plus one repetition in three days is a pretty good result.

Another point that should be given priority attention is a good warm-up of the muscles and ligaments. If you neglect this, the risk of injury and sprains will significantly increase.

It is impossible to give a brief and accurate description of workout as a sport, and there is also no single classification of it. But if we evaluate street gymnastics, we can conclude that it has a beneficial effect on the health and figure of average urban residents, regardless of their age and gender. The risk of severe injuries, including the spine, is minimized, and all muscle groups are developed. The quality of blood flow improves, on which the state of health greatly depends.

httpv://www.youtube.com/watch?v=embed/b21ZZkiq3rc

Workout

Where to start training

There is no need for a special sports ground for workout. Of course, a plus will be the presence of several multi-level horizontal bars, full-fledged high bars, a Swedish wall and a set of sports benches (inclined, straight, multi-level for the press).

In the absence of all these shells, you can only get by with a horizontal bar and parallel bars. The workout sports complex for beginners includes general strengthening and strength elements aimed at preparing joints, tendons and muscles for future loads. The workout exercise program at the initial level is limited to pull-ups, parallel bars, squats and abdominal pumping.

Equipment

In theory, street athletes do not require uniforms for physical training, but the presence of a number of simple and inexpensive devices will save a novice athlete from the formation of painful calluses, sprains, and sometimes even injuries.

The minimum list includes:

1. Gloves are considered a mandatory attribute when working on the horizontal bar; professionals use elastic bandages; amateurs need leather or fabric fingerless gloves.
2. The Workout elastic loop is a rubber band made in the form of a closed ring. Initially, the device was developed for children; children were threaded through it under their arms and taught to walk, but later it turned out that it was easier for beginning gymnasts to perform exercises on the horizontal bar with a loop.
3. Belts, or straps as they are also called, secure the athlete’s hands on the crossbar when performing complex acrobatic exercises. If the hands fail, the straps will prevent the athlete from falling off the horizontal bar.

Proper nutrition

Any sports activity and a healthy lifestyle in general starts with proper nutrition. You need to immediately decide for what purpose a person is engaged in word-couting:

1. If a beginner is trying to lose weight, then you need to start by counting calories. To safely burn extra pounds, energy expenditure should exceed the number of calories coming from food by 20%. In this case, exact calculations are not required, approximate ones are sufficient.
2. Those who are trying to build muscle mass need to create a menu with a predominance of animal proteins and a vitamin component. In simple language this means: eat more meat, fruits and greens. Vegetables and carbohydrates recede into the background.

Keep a diary

This point is really important. Often, the lack of progress among beginners is caused by the fact that workout exercises are performed haphazardly. It doesn’t matter whether a person does workout at home or on the sports ground, all actions must be consistent, and the loads must increase.

You should not rely on your memory, you will remember the base, but you will most likely confuse additional exercises, their number and intensity. It’s better to take a notebook and write down your workouts in detail by day, approach and repetition. An alternative could be an application or a folder in your smartphone, but records must be kept - this is the only way you can achieve really good results.

Workout exercises

Workout exercises are quite dangerous, so it is better to perform the complex with more experienced athletes. In any case, we will tell you the basic training that you should start with, because no one will allow you to do acrobatic elements right away. Thanks to these exercises, you can start training tomorrow and get results.

Warm-up

Of course, the first rule of any athlete is to warm up well before training. If your muscles are not toned, if they are not warmed up, then you are likely to get injured, and your desire to exercise will completely disappear.

If you don't know where to start, then do the exercises for 5 minutes. You will need a minimum of time, but you will get a good workout and results. You can do some basic exercises, which will also warm up your muscles.

But you should remember one thing: since the load will be on all muscle groups during training, it’s worth warming them all up. For example, regular running will not warm up the muscles of the back or neck very well. Therefore, choose the right and effective warm-up exercises.

Basic training complex

This basic training set should be done every day for two weeks, and only then can it be supplemented with more complex exercises. Don't jump into difficult workouts right away, otherwise you'll only harm yourself. So. Let's start with the basic set of workout exercises:

1. First, you should just hang on the horizontal bar and hang there for as long as possible. It’s optimal that you can hang for at least 2-3 minutes, but it will be too difficult for you to do it right away. So start with 30 seconds.
2. Pull-ups. Do pull-ups on the horizontal bar 5-30 times, depending on your capabilities. If you cannot immediately do 30 pull-ups, you should achieve this result within 2 weeks, and accordingly, increase the number of pull-ups every day by several times.
3. Hang on one arm for 60 seconds, and then change your arm and repeat the exercise.
4. Exercise – rolling. Grab the horizontal bar with both hands and start swinging, like on a swing. You will not only get a good workout, but also a positive mood. Gradually try to increase the amplitude, but be careful, the exercise is not safe.
5. Do abdominal exercises – 50 times, and also do crunching exercises.
6. You should do squats – 100 times. Try to squat as low as possible; if it’s difficult to do that much at once, then do as much as you can, gradually increasing.
7. Learn to do one-arm pull-ups. We will not say how many times this should be done. An experienced athlete who has long mastered workout exercises does more than 100 pull-ups on one arm. Try to do at least one or two, and gradually increase the load.

Strictly speaking, this is the base that should be done. After 5-7 days, do the base several times a day and get good results. Then you can begin more complex exercises. We will tell you some of them now.

httpv://www.youtube.com/watch?v=embed/8uVW6WXB5ps

Complex workout exercises

Complex workout exercises can only be done after you have completely mastered the basics. In addition, it is better to do them in the presence of other athletes, or at least support who can provide backup. Let's look at a few basic exercises:

1. Wide pull-up. Grasp the horizontal bar not in a comfortable way, but place your hands as wide as possible. And from this position, begin to pull yourself up. Adjust the number of times according to your strength, optimally - do 25 pull-ups.
2. You will need 2 parallel horizontal bars. The task is to jump from one to another.
3. Revolutions "Sun". Your task is to make a “wheel”, to do this you should swing as hard as possible, and the amplitude of your flight should be 360 ​​degrees, that is, you should make a full rotation of your body around the horizontal bar. But be careful when doing these exercises, your arms may get tired and you may break down.

If you do workout exercises, you will always be healthy and young, in good physical shape. But we should not forget that there are also harmful exercises that can cause harm. Be happy and healthy!

List of exercises and effects on muscles

To start working out, you don’t need any special equipment. To train at home, it is not even necessary to have a horizontal bar; at the preparation stage, you can limit yourself to push-ups and abdominal exercises. Although having a full-fledged workout area near your home will be a big plus, this is still a street sport.

Workout training for beginners consists of a number of basic basic exercises based on the fact that the person is not prepared and does not have a crossbar at home. For the first 3–4 weeks, it is advisable to limit yourself to small, slightly increasing loads, but they should be daily.

Remember - in unprepared people, the body “remembers” the load for 2 days; if the break is longer, then you actually start all over again. Therefore, at first you need to train every day, and after 1 - 1.5 months, if you wish, you can switch to a three-day schedule (Monday, Wednesday, Friday). Even if everything goes easily at the beginning, you should not overload the body; at this stage you need to increase muscle tone.

Preparatory exercises for home

Three-day plan for work on site

After a month of daily exercise with increasing load, your muscles will adapt and be ready to grow. Then it is advisable to move on to exercising outdoors, but in this case you need, at a minimum, a horizontal bar and parallel bars.

One of the options for increasing loads is shown in the video.

Women's workout

The main elements of workout for girls are not comparable to men's workloads. Boys are naturally strong and, as a rule, have a well-developed upper body and considerable endurance. But this does not mean that it is more difficult for girls to achieve good results in workout. The difficulty of the exercises varies. Women's workout is built on simple strength elements, beautiful balancing and feints, allowing you to show off the flexibility and beauty of the body in all its glory.

Hip stretch

Sitting on the floor, you need to spread your legs as far as possible. One leg should be bent at the knee, resting the foot on the other leg. The stretched leg is completely straight. This is the only way to stretch the back of the thigh. The task is to bend over with an absolutely straight back to a straight leg. At first, stretching is not easy, but if you hold each pose for 30 seconds at the point of highest tension, repeat 2-3 times, you will soon get the splits and a lot of exercise elements for flexibility. Do the same stretch on the other leg.

Lumbar stretch

The initial pose is sitting on the floor, with your legs apart. You also need to remember that your back is always straight and your shoulders down. You need to try to lower yourself and lie forward. Stand at maximum stretch for 30 minutes. In a lying position, you can fold your hands behind your head. Also 2-3 approaches.

Effective exercise for women

From a lying position with your hands behind your head, alternately lift one leg bent at the knee. The goal is to touch the opposite elbow. Right elbow with left knee and vice versa. Then change arms and legs, do 2 sets of 15 repetitions.

Pelvic lifts or glute bridge

From a lying position, rest your bent legs on the floor. You need to lift once, but your shoulders should remain in place. Do up to 15 repetitions in total.

glute bridge with a plate

Raising arms and legs

Here's another cool static exercise. From a lying position on your stomach, you need to stretch your arms in front of you. Immediately raise your legs and arms, lifting your limbs about 20 cm from the surface and holding them at the top for 30 seconds. A total of 15 repetitions of statics.

Female hang

You need to hang from the bar using a straight grip. This exercise looks like a half pull-up. We bend our arms into a right angle. Hold the static exercise for 30 seconds.

hanging on the horizontal bar for girls

You will be able to observe your brilliant successes and incredible transformation of your body only if you train regularly and diligently. All the skills and a beautiful figure are not easy. It is worth accustoming yourself to discipline and instilling in yourself the ability to experience pleasure from working on yourself. A great idea for motivation is to just share your before and after photos and videos on Instagram. It's good if there are a lot of subscribers. People will definitely support you, set you up for new records and victories.

Recommendations for workout training

1. If you decide to try this sport to build muscle mass, then you need to reconsider your diet in favor of high protein intake

It is important that you eat more dairy products, especially cottage cheese, yogurt and low-fat kefir. You can't eat low-fat ones! Due to the lack of incoming fat, muscle tissue will begin to suffer, then you will definitely not gain the weight you need

For animal protein, choose turkey, lamb, beef, or the more economical option chicken and pork tenderloin. In the first half of the day, all legumes, nuts and mushrooms will be excellent sources of protein. At the same time, for maximum muscle fiber growth, you should eat protein no earlier than an hour before training, and no later than half an hour after it.

2. Workout for weight loss requires the inclusion of more natural fiber and milk fats in the diet. As the latter, choose fermented milk products such as kefir, yogurt, fermented baked milk, and low-fat sour cream. At the same time, during training, focus on cardio loads and static exercises. The greatest effectiveness can be achieved by combining statics and cardio in one complex.

3. If the muscle mass of your body is very small, do not rush to switch to the bar. Focus on building endurance and arm strength first. To do this, perform exercises with weights, which can be dumbbells, a medicine ball, or anything that comes to hand. For example, buckets filled with water or bags of sand. To get used to gripping the bar, without doing any pull-ups, just weight it for a few minutes a day.

4. If you do not pursue the goal of losing weight or building muscle, then it is not necessary to seriously adjust your diet. You can exclude only the most harmful foods - fried foods, fatty canned food, sweets with palm oil, etc.

5

It is very important to maintain regular training. Otherwise, the muscles simply will not adapt to the loads, and development as such will not occur.

But you shouldn’t overload yourself either. The optimal training schedule consists of a good combination of training days and breaks. At the first stage, you can adhere to the “2 through 2” system, that is, you actively exercise for two days, rest for two days, but as endurance develops and the load increases, it is worth shifting the advantage to training days, that is, perform exercises for 4 days and rest for 1.

6. People with cardiovascular diseases and impaired oxygen and blood supply to the brain should not perform exercises at a fast pace.

People with asthma and those who have recently suffered an injury should approach workouts with caution.

Zinaida Rublevskaya for women's magazine InFlora.ru

When using or reprinting material, an active link to the women's online magazine InFlora.ru is required

Workout for the press

Perform exercises for 1 minute without a break.

1. Lie on your back, with your arms extended behind your head, raise your arms and legs by 10-15 cm. Raise your straight right leg up, touch its toe with your straight left hand, and go back. Do not lower or bend your arms and legs on the ground! Repeat 15 times in about 30 seconds. Then repeat the same with the other leg and arm, that is, raise your left leg and touch the toe with your right hand. Repeat the same 15 times. In total, it took 1 minute.
2. Place your hands behind your head. Alternately raise your legs bent at the knee and touch them with the elbow of the opposite hand. The knee of the right leg is the elbow of the left hand. Then, on the contrary, the knee of the left leg is the elbow of the right hand. Straighten your legs in the lower position, but do not lower them to the ground. We spend another 1 minute on this.
3. We return to the position of the first exercise, lying on our back, arms and legs raised by 10-15 cm. Raise straight legs, touch them with straight arms. Return to the starting position, again raise your straight legs to the same level, but try to touch the ground to the left of your body with your hands. Raise your legs straight and touch them with your straight arms. Return to the starting position, raise your legs straight again, and try to touch the ground to the right of your body with your hands. This takes the last minute.

If your goal is to get your abdominal muscles in order, then you shouldn’t think that isolated abdominal exercises are necessary. This is a wrong point of view.