Street workout is a workout on the street near you that helps you improve your figure and save money at the gym. It sounds simple. But for those who are not familiar with this type of exercise, everything can be quite difficult. Moreover, without the appropriate knowledge and experience, it is very difficult to choose the most suitable ones and come up with a suitable training plan that can be implemented.
Street workout drills
Street training courses fall into three main categories:
- Strength exercises.
- Resistance exercises.
- Tricks.
Each category has its own purpose. So, before you start training, you need to decide on the goal of the course and make at least a basic plan.
Power
Exercises to increase muscle mass. For example, in the arms (shoulders, triceps and more) and pectoral muscles – floats on the floor, in the press, raising the legs while hanging on the horizontal bar. Remember to activate your imagination: variability in strength training is very important. Over time, the body gets used to the monotonous task, and the path to the desired result hangs. Fantasies about technology. Just no fanaticism. The main thing is the quality, not the number of repetitions.
Power
For resistance
Running and aerobic exercise. It can only be used during the warm-up phase. It’s good to include elements of circuit training in your workout – diluted cardio power intervals. Diagram: Arm yourself with a stopwatch and change segments, for example, in a ratio of 5 minutes to 1.
Tricks
The most creative category. Just traumatic. It is the execution of complex elements in the beam and in the bars. Between them:
- effective output power;
- the output of the daemon in the horizontal bar;
- departure of the captain on the high bar;
- high chair;
- typewriter ;
- superman floats;
- The walk of God.
The name of the exercises sounds very promising. But a fitness beginner is unlikely to be able to do a single rep.
You just need to prepare for the last exercise in the list per month. Its essence is that you need to hold the vertical side of the horizontal bar with your hands, raise your body to a horizontal position (!) Thanks to the muscles of your arms and back, perform foot movements similar to steps. It’s like the laws of gravity don’t work for you.
Learn more about exercises
Some exercises are worth considering in a little more detail.
Pull-ups on the bar
Pull-ups are one of the three basic and most important elements of training. Whether you’re a green beginner or a muscular champion, they should be part of your arsenal in some form. Pull-ups train the muscles of the back and arms as well as the muscles of the pants and abdomen. And don’t think it’s boring – there are many variations of the exercise, some of which will make you see it in a new way.
Typewriter
An example of how to diversify pull-ups. To execute this element, tense the muscles of the shoulder girdle and body as much as possible. You literally have to act like a typewriter – when you start, your head moves from hand to hand like a cart. And remember that this element can be more complicated than it looks from the outside!
Push-ups on uneven bars
Another classic exercise is push-ups. Like pull-ups, they are useful in that they engage large muscle groups and are a great core workout. If push-ups are boring, use bars! This forces the chest and arm muscles to work the back and abdomen to a lesser extent.
Superman push-ups
Are you a real push-up guru in all its forms – from any surface, with weights, claps, on your fingers? Give a special forces soldier a chance? Then try to perform an item that is considered the king of all pushups. The goal is to perform an explosive lift from the lowest point with your legs off the ground and your arms straight. arrived? You really are Superman! If your level of preparation does not yet allow you to perform such elements, let them stimulate you.
Superman push-ups
Captain’s rise
Power delivery and barbell lifts are another group of workout elements that allow you to engage arm, back, chest, and abdominal muscles to varying degrees depending on the exercise. . The release or promotion of the captain is one of the not too difficult but spectacular elements. Its meaning is to hold on to the horizontal bar, then hold your legs below, raise them vertically and sit on the crossbar.
The departure of the prince
This element is a little more difficult, but more spectacular. It engages the muscles of the arms and shoulder girdle, helping to prepare you for the development of more complex exercises. In fact, it looked like an intermediate at first. Holding onto the horizontal bar with a neutral grip, place your legs between your hands and then step up to the crossbar with exactly those hands.
The way of god
One of the most well-known and popular dynamic training exercises, it requires good basic training and has different variations of execution. The main thing is that after fixing the body in a horizontal position, you perform foot movements similar to walking. It looks like everything is pretty easy, but actually it takes some skill to complete.
Martin
A common static element included in the required program. The task is to keep the body still and parallel to the ground. In fact, it is a horizontal gymnastic suspension from the back, with the hands holding the bar behind the back. Requires good basic training, loads the muscles of the forearms, abdomen and body. It also looks very impressive.
Dragee flag
Since these are static body delays, you can’t avoid a well-known one like the “Dragon Flag”. According to one version, this exercise was introduced by the great Bruce Lee. And when you’re done, almost every muscle in the body is working, and especially the press. From a lying position, lift everything below your shoulders to an almost diagonal position while keeping your body straight. You can’t bend your joints! But no one promised it would be easy.
Horizon
It looks very easy from the side – you need to keep your torso parallel to the floor. In terms of physical preparation, however, the element is very demanding – it mainly involves the muscles of the back and shoulders as well as the abdominal and hip muscles which hold the legs up. If that sounds easy to you, try doing an element on the uneven bars. Or, for example, do arm curls on the horizon.