Workout for beginners - a short introductory course.

The street fitness movement Workout originated in 2008 in New York. People of different ages and different social circles gathered at city sports grounds to exercise, communicate, and learn new things in their free time. The principle was observed: everyone teaches everyone.

Workout is available to everyone. Street workout for beginners does not require any expenses, there is no need to go to a sports club or buy a subscription. Unlike bodybuilding, which requires machines and a barbell to develop strength, the new movement uses your own body weight to build strength.

1. Benefits of classes.
2. Features of street traffic.
3. Beginner training.
4. Performing tricks on the horizontal bar and uneven bars

Benefits of classes.

You can start training at any level of physical fitness. With the help of simple exercises using their own body weight, athletes can tighten their figure, pump up muscles, develop joint flexibility, and improve coordination of movements in a short time. Outdoor activities provide city dwellers with the necessary portion of solar ultraviolet radiation necessary for health. After good physical activity on the street, a person falls asleep easier and wakes up rested.

Features of street traffic.

The results of the classes depend on the level of training. If a beginner cannot do a single pull-up on the horizontal bar, then he will first have to build muscle mass and learn how to do pull-ups. If an athlete is able to do pull-ups at least 10 times, then after just a few training sessions he will be able to start learning tricks on the horizontal bar.

In street sports there is no goal to perform as many complex exercises as possible; the point of training is to improve the body, develop strength and endurance. Exercises on the horizontal bar and parallel bars are performed using strength. The use of strength exercises in training brings workout and bodybuilding closer together.

Beginner training.

Beginners begin the program after warming up. A good way to warm up your muscles is jogging for a minute, swinging your arms, and bending over. Warm up for 5-10 minutes, then proceed to perform a set of exercises. The complex can be performed three times a week. Between workouts you need to give your muscles a rest.

First day.

1. Perform three sets of pull-ups on the horizontal bar. The number of pull-ups is determined by how you feel and depends on the beginner’s level of preparedness. If an athlete can only do one pull-up, it’s not a problem, then you need to start with one time. The first approach is done with a wide grip (hands on the bar are slightly wider than shoulder-width apart), the second approach is done with a medium grip (hands shoulder-width apart). The third approach is performed with a close grip (hands close together, palms together).
2. Perform three sets of push-ups. The number of push-ups is chosen by the athlete depending on his level of training. The first approach is performed from the ground with a wide grip. In the second approach, the legs are placed above the head, thrown onto a slight elevation, and the exercise is performed with a wide grip. In the third approach, the exercise is performed from the ground with a narrow grip.
3. Abdominal exercise while hanging on a horizontal bar. First and second approach: perform 15 hanging knee pull-ups to the chest. Third and fourth approach: hanging on your knees, pull your body towards your legs 20 times.

Second day.

1. Perform push-ups on parallel bars. Do three approaches, increasing the number of push-ups in each approach: 8 - 10 - 12.
2. Raise your knees to your chest while hanging on the horizontal bar. Do two sets of 12 repetitions.
3. While hanging on your knees, pull your torso towards your legs. Perform two approaches 15 times.

The third day.

1. Jog for 5-15 minutes.
2. Perform hanging knee raises to chest. Do two sets of 12 reps.
3. While hanging on your knees, pull your torso towards your legs. Do two sets of 15 reps.

On the first day, the following muscles are worked out: shoulders, back, biceps, triceps, chest, abs. On the second day, mainly the triceps, abs, and chest work. On the third day, the legs and abs are loaded.

In workout, beginners can begin to master the basic elements on apparatus in parallel with the implementation of a strength program. If pulling up does not cause problems, then you can master the “lifting with an inversion” and “pull-up”. Having mastered these elements, you can begin to master the “flag”, “swallow”, “horizon” and other complex and beautiful elements.