Workout is a yard sport that appeared in America. The complex is mainly based on performing exercises for endurance and explosive strength. Every year the number of fans of this trend is increasing, and all due to the fact that street workouts are affordable.
Workout training program and scheme
Street workouts use bodyweight exercises, and the following are considered basic: squats, push-ups, pull-ups and exercises on the uneven bars. Today, workout is a popular fitness movement in which various championships are held. As a result of performances, categories are assigned, and there are 7 in total.
The street workout training program allows you to develop a muscular corset and strength, as well as a sense of distance and coordination of movement. When performing exercises, the main support falls on the latissimus dorsi. Regular training helps to make the body pumped up and embossed without any investment.
Speaking about street workout training, I would like to touch on the features of performing some basic exercises:
Push-ups can be performed with different hand positions, and the height of the support, both for the hands and for the legs, can also vary.
If push-ups are performed on the uneven bars, it is very important to straighten the arms completely, and then, they must be bent to form a right angle or even less.
Pull-ups must be performed so that the chin at the top point is higher than the crossbar, and at the bottom – the arms should be fully extended. You can’t do jumps. Pull-ups can also be performed with different hand positions, in a vertical or horizontal plane, and other options.
When performing a two-arm exit on the horizontal bar, it is necessary to fully extend the arms in the upper and lower positions. Everything must be done without jerks.
Calisthenics Workouts for Beginners – Basic Exercises
The program includes static and dynamic exercises. Beginners must master the following basic elements: the flag, the swallow, the officer’s exit, the spear, the walk of the god, and also the exit of the angel and the prince. It is worth learning these elements in parallel with the implementation of the basic program.
An important detail of the workout program for beginners should include exercises for the development of the vestibular apparatus, since there is a high risk of loss orientation when performing even ordinary flips. To avoid trouble, it is recommended to supplement training with such exercises: swinging on the horizontal bar, hanging upside down and lifting with a coup.
Beginners are advised to start with a half load and only after 10 days can they move on to the proposed program. As for the number of repetitions, everyone can set them independently, based on their own capabilities.
An example of a workout program:
Monday. Pull-ups (with a medium, wide and narrow grip), and then, push-ups with three grips, while the legs should be placed at a height of 20 cm. It is also necessary to perform exercises for the press: lifting the legs bent at the knees in the hang on the crossbar and lifting the body to the legs on vertical stairs.
Wednesday. Push-ups on the uneven bars according to the scheme 3×8, 3×10 and 3×12. To pump the press, it is necessary to lift the knees in the hang on the horizontal bar, and then, raise the body on the uneven bars, hooking the legs on the crossbar.
Friday. It’s worth starting with a cardio load, for which it’s worth running at least 1 km at an easy pace. After that, knee lifts are performed while hanging on the horizontal bar, and to pump the press, it is necessary to perform body lifts on the uneven bars, while the legs should be hooked on the crossbar.