Workout is a mass sporting phenomenon that has gained wide popularity recently due to its relative cheapness (gymnastic grounds can be found in almost every yard, you don’t need to spend money on visiting various halls) and an uncomplicated training concept. Although workout is sometimes called a sport, it is not one, since it is not listed in the official list of sports in any country. It is very common among young people, although in different countries one has to see quite old athletes of this occupation.

All workout exercises are based on gymnastics, in fact, this is what it is, only to gain popularity, the name of the discipline was modified.

There are two main areas of workout

Street Workout is the whole essence of training in the technical preparedness of the athlete. The more complex and spectacular the trick, the better.

Ghetto Workout – the essence of training is to increase the repetitions of an exercise, as well as to increase the execution time of static elements.

In addition to the above areas, there is also a narrowly focused handstand specializing in elements based on the work of the hands (walking on the hands, power exits to the rack, push-ups in the handstand, etc.)

But basically, those involved in the courtyard areas do not consider themselves to be a specific style of performance, and often use elements borrowed from various styles in their training, which in no way harms their physical fitness.

People involved in workout are often called “turnstiles”, which is due to the specifics of the exercises of this sports training.
Basic workout exercises

Here is a list of exercises that are definitely considered essential when doing horizontal bars and wall bars:

1. Pull-ups on the bar – are perhaps the most common on this list. Many people remember this exercise from school, because as soon as courtyard sports grounds began to be installed in the days of the SRSR, all educational institutions adopted the standards of physical fitness, including pulling up on the crossbar for a number of times. The only correct execution of the exercise is that the chin rises above the crossbar, when lowering down, the arms are completely straightened, swinging and jerking movements are not allowed body during pull-ups. To complicate the movement, they use a change of grip (upper, lower, wide, narrow, cross), pull-ups behind the head, on one arm, with a change of hands, pull-ups with weight, etc.

2. Two-handed pull-ups on the bar is a great strength exercise that is performed for the number of repetitions. For the correct execution of the exercises, it is necessary to fully extend the arms at the elbows when raising the body on the crossbar and lowering it, not to help oneself with jerks and swings.

3. Push-ups from the ground – another exercise for repetition. Starting position – emphasis lying on the floor, by bending the elbows, the body drops to parallel with the floor, then the arms are fully extended and return the body to its original position. Push-ups from the floor can be diversified in many ways, giving the exercise a variety of directions – the width of the arm position changes, different parts of the pectoral muscles are connected accordingly, different hand supports are selected – palm, fist, fingers, etc .; the height of the support – the location of the nails on a hill can be connected to the work of the upper, and, accordingly, the lower part of the pectoral muscles.

4. Push-ups on the uneven bars – an exercise that is very often performed incorrectly. Ideally, it is performed as follows: any swinging or jerking movements of the body are prohibited, designed to facilitate the exercise through the use of inertia; when lifting up – the arms are fully extended at the elbows, and when lowering – the arms are bent at the elbows at a right angle, the body occupies a vertical position throughout the exercise. To complicate the exercise, weights are often used, and athletes with sufficient training can do push-ups on the uneven bars in the “horizon”, or even in a handstand.

5. Checkbox is a static exercise. The athlete must keep the body in a horizontal position relative to the ground, holding hands on the Swedish wall or pipe. Advanced athletes can perform a repetition exercise, with body raises to the horizontal, or vertical. It can also be performed with push-ups in the flag.

6. Front hang – an exercise performed on statics, with the retention of the body in a horizontal position relative to the ground, holding hands on the crossbar (during execution, it is in front of the athlete). Also can be used as a repetition exercise, with body raises to the horizon. Advanced athletes make a number of individual changes to complicate the exercise – they perform it on one hand, holding only on the fingers, making turns, etc.
In the workout, the number of exercises acquires an individual character – the type of exercise is limited by the imagination and physical fitness of the athlete.

Classes are held on the Swedish walls, horizontal bars, pipes, handlebars, floor, and other shells. Athletes mainly work with their own weight, sometimes when they achieve the ease of performing an element, they resort to the help of weighting agents. Sometimes another athlete, or a friend, can act as a weighting agent.

For people who are far from sports, and who have just decided to join a number of athletes, it will initially be difficult to do even a couple of lifts on the horizontal bar, or push-ups on the uneven bars. But, this does not matter, because there are a number of auxiliary exercises aimed at preparing your body for further stress.

Exercising with your weight is noteworthy in that it allows you to get rid of excess subcutaneous fat – the body will get rid of it on its own in order to make your life easier in training. Naturally, no one canceled a healthy lifestyle and proper nutrition. If your goal is to gain more muscle mass, then you just need to increase the amount of protein and quality calories in your diet, and start using weights in training. Anything can act as weighting agents – this is a backpack full of bricks, and a belt with pancakes, weights, dumbbells suspended from it, and a partner who can hold you for more load.