Quite a few people of different age groups living inconditions of modern cities, tend to take the path of a healthy lifestyle. And physical activity is one of the key points to help achieve this goal. Among the various methods of forming a healthy and beautiful body, a special place is occupied by a workout. This is actually one of the most popular types of street sports at the moment.
If you refer to the value directlyterm, it is worth noting that a workout is a street workout. Its essence boils down to the fact that the work goes only with its own weight with the help of various sports equipment (horizontal bars, parallel bars, etc.) in the open air.
Стоит отметить и тот факт, что воркаут нельзя called a full-fledged sport, it is rather the direction of street fitness. Although this circumstance does not interfere with the conduct of international tournaments. If you pay attention to the dynamics of the growing popularity of the workout in various countries of the world, we can safely assume that some time later it will be officially recognized as one of the sports.
A workout is a set of exercises thatvirtually eliminates the serious injuries that are common in people working with burdens. Moreover, such classes are available to everyone who has access to the site with a horizontal bar, benches, horizontal and vertical stairs, and bars.
Workout classes exclude heart overload andperforming dangerous elements of strength exercises. In particular, the risk of spinal injury is minimized, which is not uncommon in the gym with an erroneous technique, say, squats with a barbell. As another advantage of such a direction of physical culture as a workout, you can designate a beautiful physique of exercising, even development of various muscle groups, excellent relief and noteworthy cardio effect.
Изначально воркаут, упражнения в котором implied classes on ordinary grounds with sports equipment, developed in America. To date the first noticeable manifestation of street workouts in the United States can be the beginning of 1993. At this time in the West developed the direction of employment, called Calisthenics. The essence of these exercises was reduced to work exclusively with the weight of your own body.
Due to the fact that in the early 2000sthe Internet has become much more accessible, the exchange of information has reached a fundamentally new level. This, in turn, allowed residents of the CIS to learn about the experience of American citizens and pick up a culture of progressive physical development. During this period, widely distributed videos that presented the classes of African-American fans of street workouts. Representatives of sports youth showed impressive muscles and performed difficult exercises on shells familiar to the Russian public. Such videos were called ghetto workouts. Later, these clips increasingly began to subscribe as Street Workout (Street Workout).
As the popularity of this directionstreet sports grew, sites began to appear that were devoted exclusively to the topic of training on the open-air grounds. Further, such exercises were widely used on the streets of the former Soviet Union and were carried out in the best traditions of American commercials. As a result, workout has become almost more popular in the CIS countries than in the United States. The official transition of Workout to the format of independent direction occurred in 2008. It is worth noting that jimbarr also influenced the formation of a culture of street workouts. This is a Colombian sport, which uses the same principles as in the workout.
Despite the fact that outdoor activitiesthey have one essence, there are some differences in different complexes. For example, a street workout involves performing exercises on uneven bars and a horizontal bar. Exercises in this format of power street gymnastics are constantly updated, and the old ones are perfected to the ideal state.
As for the workout ghetto, the emphasis hereis done on the improvement of power indicators, which are expressed in an increase in the number of repetitions. The time is also taken into account, during which a static exercise is done, for example, fixing the body in an extremely difficult position by applying considerable effort. As a rule, fans of this direction use not only a horizontal bar and classical projectiles, but also pillars, and various vertical and horizontal surfaces.
There are subdirections of street activities,which differ from the classic workout workouts in that they are accentuated on various racks, power exits, walking and jumping on the hands, as well as on many other non-standard exercises.
As another additional directionWorkout, you can define the gimbarr mentioned above. This Colombian type of yard gymnastics should be considered as a separate discipline. Fans of such training have to focus more on agility and flexibility, rather than on strength. It is worth noting that many of the exercises dzhimbarra dangerous and often performed using insurance.
Since the culture of street workouts has long beenactively practiced in the CIS countries, at the moment you can find many different sets of exercises that are designed for a specific target audience. If we talk about the classics of the genre, it makes sense to highlight a few key elements that make up the backbone of the courtyard gymnastics:
- "horizon";
- "checkbox";
- "a spear";
- "the exit of the prince";
- "Swallow";
- "officer's exit";
- "God's walk";
- "the exit of the angel";
- "power output" (for one and two hands).
There are both static and dynamicexercises designed for people without special training. Their goal is to develop the explosive power of the muscles, increase endurance, strengthen the tendons and ligaments, and also increase the elasticity of the latter. All the above-mentioned elements are mastered in parallel with such basic exercises as front hanging, pulling up on a horizontal bar, squeezing on bars and from the floor.
A workout is a type of street gymnastics,where anyone can find himself, regardless of starting indicators and gender. Women also have every chance to clearly demonstrate their potential in this direction of physical development. And for this, special programs were also drawn up.
The priority task of representatives of the weakgender, who decided to try themselves in street workout, is to strengthen the muscles and prepare them for serious loads. You need to train every other day, following a specific plan:
It is important to find a community of people who have been doing street workouts for years. They will help develop a program tailored to the individual characteristics of a particular person.
Considering that the workout workout program hasfor all categories involved, beginners also paid a lot of attention. So, the basis for a successful start in Street Workout is a horizontal bar. The first task is to pull up the maximum number of times. After that, you need to rest for 3 minutes. Then there is a repetition of this exercise, also ending with a rest.
The next stage is parallel bars.On this projectile also need to perform the maximum number of repetitions, and then again pay attention to the horizontal bar. Workout involves the development of endurance, so initially it is necessary to tune in to work from the heart. After completing the exercise on the bar, you can allow yourself 5 minutes of rest, after which you need to focus on the press.
The following cycle has a fairly simple structure:pulling up on the horizontal bar, push-ups, again pulling up, again push-ups on the uneven bars and two approaches to the horizontal bar with a pause for rest. Over time, the number of repetitions is worth increasing, but without fanaticism. For example, one additional repeat within a day or two is more than a worthy result. It is important to remember to warm up the muscles and ligaments qualitatively before plunging into the workout. This will help avoid sprains and injuries.
For those who have already mastered the basicloads, it makes sense to go to a more complex program. All the exercises, which will be given below, within one day should be performed without pauses (the rest remained in the initial period). There should be 3-4 total cycles, between them short respite for several minutes is already allowed.
So, the first day of the classic workout workout involves the following exercises:
The elements of the second day are somewhat different:
The third day:
On the fourth day of training, you need to perform the following complex:
Given that the workout workout program is completely different, this complex can be taken as a basis, gradually enriching it with new exercises.
In order to easily carry out all the elementsstreet power gymnastics, it is desirable to use full workout platforms. It will be easy to train if the following sports equipment will be available: horizontal bars, bars, rukohody (curved, ring, curvilinear), press shops, wall bars and crossbars of various heights. This set will be enough so that girls and boys can afford a high-quality workout.
Do not forget about the food that hasthe most direct influence on the shape of the body. First of all, it is important to determine the purpose: if you need to gain muscle mass, then you need to pay attention to meat and other heavy products. But for quick results in mastering the workout exercises, it is better to switch to light food. At the same time during exercise about eating recommended to forget.
If you evaluate the impact of street workouts onstate of health and the figure of the average man in the street, it can be an obvious conclusion: this is one of the best options for physical activity for working youth and people of mature age. This type of exercise virtually eliminates the risk of injury, including the spine, while developing a muscular corset. It is worth noting that the workout on the cardiovascular system also has the most beneficial effect. But high-quality blood flow is one of the foundations of a healthy body. Thus, power street gymnastics definitely has the right to be recognized in modern society.
