Forgotten a long time ago, today workout is gaining momentum in popularity, as it does not require special equipment, regular payment for the gym, but at the same time provides a full and multifaceted load on all muscle groups. This sport, although it is amateur, helps to improve health, lose weight and “draw” the relief on the surface of the body.
Who suits the workout, the history of the direction
Workout is nothing more than outdoor training with improvised equipment, on available horizontal bars and parallel bars. If this is not nearby, then exercises of this kind involve working with one’s own body, actively developing a person’s endurance, speed and strength, which is performed through a combination of static and dynamic training.
Despite the fact that only today the street workout began to be actively popularized, it was known even in the USSR. To spread a sports lifestyle and maintain the health of young people, outdoor exercise equipment, wall bars, horizontal bars, and bars were installed everywhere, allowing physical training in the open air. This opportunity appealed to many young people. Gradually, such sports grounds began to be installed around the world in different countries, including the USA, France, Poland, Turkey and others. At its core, workout is the same as street gymnastics or street fitness.
The lack of special areas can easily be compensated by the presence of everything that looks like a horizontal bar. For example, a bench can become a support for push-ups, and an ordinary street ladder can become an endurance simulator. Of course, no one has canceled running and plank exercises in all its variations, which underlie the direction of the workout. Despite its amateur status, competitions are held on a par with official sports. The first Workout World Championship was held in 2011.
To join the ranks of street workers, you do not need any specific indicators. You can start with simple elements and do them at your own pace, gradually increasing the intensity of the exercises and their time. It is not recommended to immediately start with the whole variety of exercises, using a powerful load if you have health limitations.
How to do workout
For a beginner in this direction, the main thing is not to overdo it with loads. Since the classes use improvised means of training and their own physical capabilities, it is worth remembering the high risk of sprains and dislocations. At the first stage, they can occur due to excessive load or excessively high pace, as well as non-observance of the correct grip during a series of exercises. For example, during the performance of pull-ups with a direct and reverse grip or pull-ups on one arm.
Some workout complexes require a high level of joint mobility, so special attention should be paid to warm-up and developmental exercises. It is important for a beginner to focus on swinging arms, legs, a set of exercises with a “bar” and balancing. The development of the vestibular apparatus and the warming up of the joints during the warm-up contribute to a better study of the muscles during the execution of the main elements of the workout without the risk of injury.
Since the main exercise of street gymnastics is pulling up and working on the crossbar, in general, it is worth building the first workouts with the inclusion of this sports element. Try to pull yourself up – the maximum number of times you can do will be your minimum in the future training schedule. Perform it in one set, alternating with body lifts on the uneven bars and push-ups. The break between sets at the first stage can be up to 5 minutes. With the development of endurance and confidence in the performance of the elements, the rest between exercises should not be more than 1-2 minutes. Dilute such training complexes with cardio loads – running and jumping rope.
In the course of how your strength and the number of times completed will grow, connect new elements, gradually complicating them and increasing the load. Workout exercises include: “spear”, “swallow”, “prince’s exit”, “horizon” and others. Some of them are performed on the crossbars, and some without the use of any sports equipment. On closer examination, it can be noted that the workout is a successful combination of elements of yoga, strength exercises, gymnastics and cardio training, presented in an accessible form.
It is important to combine strength and cardio exercises in workout with stretching of muscle fibers. Tension-adapted muscles also prevent sprains and make the performance of difficult elements in this sport. more comfortable.

Recommendations for workout workouts
1. If you decide to try this sport in order to build muscle mass, then you need to reconsider your diet in favor of high protein intake. It is important that more dairy products go into food, especially cottage cheese, yogurt and low-fat kefir. You can’t eat lean ones! Due to the lack of incoming fats, muscle tissue will begin to suffer, then you definitely will not gain the mass you need. For animal protein, choose turkey, lamb, beef, or more economical options like chicken and pork tenderloin. In the morning, all legumes, nuts and mushrooms will be excellent sources of protein. At the same time, for the maximum increase in muscle fibers, protein should be eaten no earlier than an hour before training, and no later than half an hour after them.
2. Workout for weight loss requires the inclusion in the diet of more natural fiber and milk fat. As the latter, choose fermented milk products, such as kefir, yogurt, fermented baked milk, low-fat sour cream. At the same time, during training, focus on cardio loads and static exercises. The greatest efficiency 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 move to the crossbar. First, focus on developing endurance and strength in your arms. To do this, perform exercises with weights, which can be used as dumbbells, a stuffed ball, or anything that comes to hand. For example, buckets filled with water or bags of sand. To get used to the grip on the bar, without pull-ups, just weigh on 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 the diet. Only the most harmful foods can be excluded – fried foods, fatty canned food, sweets with palm oil, etc.
5. It is very important to observe the regularity of training. Otherwise, the muscles simply will not adapt to the loads, and development as such will not occur. But don’t overload yourself either. The optimal training schedule lies in the successful 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 with development endurance and increased load, it is worth shifting the advantage to training days, that is, doing exercises for 4 days, and resting for 1.
6. You can not perform exercises at a fast pace for people with cardiovascular diseases and impaired oxygen and blood supply to the brain. Workout should be approached with caution by people with asthma and those who have recently suffered an injury.