Workout athletes train with their own body weight, without using any strength equipment. But does this mean they can't gain muscle mass? No, it doesn't mean that. To become the owner of beautiful muscle definition, you don’t have to go to the gym and carry iron. You can turn to strength training and work on your muscles using horizontal bars, parallel bars, wall bars and other equipment that is available on outdoor sports grounds. To achieve results, you need to correctly distribute the load between muscle groups, select the optimal number of repetitions and approaches.
The formula for muscle growth is the same for any sport: proper training, adequate nutrition, rest until complete recovery. As a rule, workout athletes practice without a coach, so they bear personal responsibility for each point.
Preparation
In order to successfully complete a workout training program for beginners, you need to follow basic recommendations that will help you avoid injuries and sprains.
In addition, it is advisable to decide in advance on the location of the classes, this will allow the nervous system to prepare in advance for performing grueling exercises.
It is advisable to purchase protective gloves, since with constant contact with iron, the skin can be damaged, leaving calluses that will prevent you from continuing to exercise.
You can increase the impact of your training if you find a partner.
In addition to the motivation that each of you will receive, your friend will be able to point out mistakes in performing the exercises.
In addition, joint training is more difficult to miss due to laziness or other frivolous reasons, since the person subconsciously bears responsibility for his friend.
Before you start, you need to choose a working training program, otherwise your consciousness will not be able to focus and the effect will be minimal.
As Steve Jobs said, “Without a strong root, a tree cannot grow big and beautiful,” so do athletes, without defining goals, training will not have a good effect.
Nine main advantages of workout
How is workout useful?
Here are 6 reasons why this activity is useful and necessary:
- During the training process, all muscle groups take part and develop.
- The cardiovascular system is systematically strengthened.
- No financial costs or special conditions are required.
- The body is harmoniously strengthened and excess weight is lost.
- Your mood improves.
- The nervous system is strengthened and stress disappears
- Willpower develops, we learn to overcome ourselves.
- Appetite is regulated: the magical power of the refrigerator and the irresistible desire to eat loses its power.
Warm-up
In order to avoid injury from exercise, you need to pay enough attention to warming up and warming up your muscles.
Usually, a person who wants to do workout has never lifted anything heavier than a shopping bag in his life. And then after going to the store, almost everyone was tired.
And if you suddenly load cold and flabby muscles with the weight of your own body, the effect can be sad.
The closest analogy to muscles is rubber. If you take two identical sections, heat one to a temperature of 36.6 degrees, and the other, for example, to 30, the first one will stretch better and last better. The second one may simply break at the most inopportune moment.
This suggests that warming up can protect muscles from strains and injuries, and in addition, it can increase the impact of exercise.
A proper warm-up includes two stages: warming up and stretching.
First you need to start moving, this can be various swings and rotations. After this, it is advisable to run or squat a little, which will allow the heart to start working faster and raise body temperature.
When you feel warmth in the muscles and a lack of stiffness, you need to start stretching. Movements should be slow. It is advisable to stretch each large group separately.
Rules and features of workout
The first mentions of workout go back to the distant past. It was in Ancient Greece that this sport appeared, but it was quickly forgotten. It began to be developed again only at the beginning of the 21st century in Europe, Russia and the USA. But it developed more actively in poor areas of New York, since people living there could not afford to attend gyms. Therefore, they used any open space and various devices to develop their physical strength.
Workout is 4 basic exercises for beginners and professionals:
- uneven bars complex;
- pull-ups on the bar;
- lying down push-ups;
- squats.
Today there are several directions of workout:
- Street. In this form, the main emphasis is on the bodyweight complex. Charging should be done in open street areas. The peculiarity of this species is the absence of any competition. Everyone who is interested in this particular area helps each other and learns together.
- Ghetto. This trend has gone far beyond open areas. The thing is that African Americans live in areas where there are a lot of drainpipes, fire escapes, fences, benches and other elements. All these elements were adapted to perform exercises in the direction of the ghetto.
- Sports. This is an independent trend that appeared against the backdrop of actively growing popularity. The program has been improved, due to which the complex includes a lot of strength and complex exercises. Its main difference from other areas is the holding of competitions, which have their own system of judging and standards.
Workout is an exercise for beginners that allows you to engage nerve endings and muscles in a completely different way.
Swings performed in other sports require active use of the shoulder girdle, and the main load falls on the legs. And if you perform training on the horizontal bar, then the latissimus dorsi muscles act as a support, and the swings are performed with the legs. As a result, the horizontal bar no longer becomes just sports equipment, but opens up unlimited opportunities for the athlete - to become more resilient, strong, and dexterous.
Recommendations
In order not to injure yourself when performing a weight training program, it is advisable to take into account your own capabilities.
To do this, you should not start doing complex exercises if you are a beginner. Many of them require the athlete to have certain skills and a degree of training.
You need to listen to your own body. A good indicator would be if the muscles ache slightly after exercise. But this pain should have a good, pleasant character.
If it is aching and pinpoint, and continues for a long period, there is a possibility that you have been injured, it is advisable to consult a doctor.
In order to determine their own capabilities, a beginner can do maximum approaches on various equipment. This amount will be the desired amount to fulfill.
In addition, you need to pay more attention to the technique of execution rather than the number of repetitions. If done incorrectly, the effectiveness of the training will be much lower, and the muscle groups will not be tensed as they should be.
You can combine a visit to street gyms with a workout training program at home.
In fact, at home everyone has a set of equipment necessary for classes, this is a floor and books. You can do push-ups and do a lot of exercises on them, but the outdoor bar allows you to better work your back muscles.
Features of street fitness
A training program for months in advance, a personal trainer, kilograms of dietary supplements and steroids, grueling diets - workout is very far from the usual understanding of sports. The purpose of fitness is to show that it is much easier to achieve the desired result. The key principles of training are a constant change of exercises and training only with your own weight.
Each workout exercise is a variation of the well-known pull-ups, squats, and push-ups. If you consider that turnstile men have come up with as many as 50 (!) modifications of the usual pull-ups, then the effectiveness of the training does not have to be proven. The muscles do not have time to adapt to one exercise, so the whole body develops evenly.
These are the advantages of the workout direction - freedom of choice of exercises, independence from professional equipment, the ability to work out your body anywhere. However, a beginner should still get acquainted with workout carefully, starting with basic exercises. More about this below.
Sample lessons
Below is an average workout program for a week, which can be modified depending on your goals and physical capabilities.
- Monday:
- Pull-ups on the horizontal bar 4 sets to the maximum.
- Push-ups on parallel bars.
- Press leg raises.
- Close grip pull-ups.
- Wide grip pull-up.
Wednesday:
- Push-ups 4 sets to the maximum.
- Press.
- Close grip push-ups.
- Reverse crunches.
Friday:
- Squats 4 sets max.
- Lunges.
- Jumping with knees raised to chest.
- Calf raises.
- Shuttles.
This type of training is ideal for a workout program for girls and beginners.
Workout as a sport
According to legend, street workout originated in the USA at the turn of the 80s and 90s. Unable to visit expensive fitness clubs and gyms, young people from poor areas gathered at municipal or makeshift sports grounds and tried to get pumped up there.
The workout area is a set of standard gymnastic equipment, such as a horizontal bar, parallel bars, and a Swedish wall, that is, what is found in sports areas in courtyards and parks. Workout training is a way to get your body in order using only your own weight and simple equipment.
There are 3 main directions in this sport.
- Technical workout is an amateur offshoot of artistic gymnastics; all movements in it are taken from the classic program for parallel bars and horizontal bar.
- Strength workout - emphasis on strength exercises: pull-ups, parallel bars, all types of push-ups, etc. The power version is considered the most popular, as it requires a minimum amount of sports equipment; it can be practiced even at home.
- Jimbar is the culmination of the two previous options with the addition of elements of acrobatics. The emphasis is on complex, spectacular exercises. The athlete comes up with the program himself, so this direction is closer to professional sports.
There is also Ghetto Workout, in this direction there are no traditional sports equipment, the surrounding world acts as a workout platform here, everything is used: fences, drainpipes, various kinds of stairs, etc. It is believed that the well-known urban parkour came out of Ghetto Workout.
Workout declared itself as an independent sport in 2011. In April of this year, the Federation was registered in Latvia and amateur competitions acquired official status.
From the same year, world championships began to be held in the main areas of Workout.
Stories of the origins of workout in Russia
Americans and Europeans are now arguing among themselves about where street workout was born, each side defending its own version of the history of the origin of the sport. Russia is “modestly silent” in this dispute, but if you remove the beautiful name and leave only the exercises, it becomes clear that in the Soviet Union workout competitions were held back in the 30s of the last century.
Upon closer examination, it is clear that the elements of workout are nothing more than a well-forgotten, but still existing GTO complex. At a time when America was suffering from the Great Depression, the USSR introduced people to sports through accessible street workout areas, which were in every large yard and park.
That is why the Russian workout program is a cross between a power and technical monitor lizard. The domestic Workout center is located in Moscow; there are regional offices in most large regional cities.
This rapid growth in popularity of a relatively young sport is explained by its accessibility. Russian youth do not need to think about where to conduct workout training, because there are free sites in all cities and regional centers of the country. If you want to practice, you just need to write your own training plan and start working on yourself.
Street workout
Literally translated, street workout is street training. If we take the official rules of the Federation, it says that this area includes a set of exercises on the horizontal bar, uneven bars and training without apparatus, that is, all methods of push-ups and squats.
In domestic practice, these include technical elements taken from artistic gymnastics such as “rivet”, “sun”, etc., everything that can be done on the simplest yard horizontal bar, uneven bars and press bench.
The spectacle of street workout competitions is well shown in the video
Technique
Execution technique should be one of the main criteria for training.
To avoid unnecessary casualties, it is advisable not to make sudden movements or jerks, especially if not enough attention has been paid to warming up and stretching.
Movements should be smooth, the active phase should be slower than the negative phase, which should be explosive, but not too much, in nature.
The body should be straight, shoulders laid back. When performing slowly, you need to make sure that the technique is performed correctly; when it is broken, you can take a break.
You shouldn’t work your muscles to capacity, this will bring less benefit.
When performing push-ups on the uneven bars, your chin should be pressed to your chest.
Depending on the goal being pursued, the elbows can be spread out to the sides or brought towards the body. The first option will allow you to pay more attention to the pectoral muscle groups, and the second to the triceps of the arms.
In order to develop the correct technique, you can not chase repetitions, but complete a 100-day workout program with an emphasis on smoothness and clarity of movements.
After this, you will be more comfortable performing the exercises, and your muscles, accustomed to the correct load, will become stronger and stronger.
Calisthenics
With this approach, the heaviest basic exercise is performed first, followed by lighter finishing exercises. The first is done in a small number of repetitions, 6-10 is enough. It should be so difficult that the last repetition is done to failure. Signs of failure are a strong burning sensation in the muscles, which means that sufficient load has been provided for growth. The basic exercise is done in 3-4 approaches, resting between them for about a minute. After the last approach, you can rest for another minute, then move on to finishing exercises.
Finishers are aimed at increasing muscle endurance and gaining relief. It is necessary to change the position of the body so that the load on the target group becomes two times lower. This way you will be able to do 2-3 times more repetitions, they are also done to failure.
This is not a classic power workout, but a combined load. Its most important advantage is the ability to separately work out different bundles of one muscle. Another plus is the stimulation of testosterone production due to a stress factor; this hormone is necessary for muscle growth. If you have a training partner, then you need to do forced repetitions after failure. When the muscles have already failed, it is worth doing a couple of forced repetitions with the help of a partner. This will increase the stress from which muscles grow.
Using this strategy, you can see the first results within a month, which is very fast for any strength training.
Complication
Workout training programs for advanced people include a large number of static load exercises. They are aimed at giving strength and endurance to muscles.
These are exercises such as:
- Hanging on the horizontal bar with bent arms.
- Plank.
- Lifting and holding legs.
- Half squat.
- Hanging on parallel bars with arms bent 90 degrees.
When performing static exercises, the athlete mainly works the tendons. This makes them stronger, allowing you to make quick movements with ease.
Basic workout exercises on the horizontal bar and more
Swinging on the horizontal bar
All beginners, without exception, need to do this exercise. It will have to be done with the maximum possible range of motion. In order to figure it out, it will be enough to start with one minute, but over time adaptation will help extend the time. In this case, the shoulder girdle, abs, long back muscles, pectoral, latissimus and lateral abdominal muscles will work. When swinging, you can do various complications.
- Slight arching in the back.
- Perform with relaxed back muscles.
- With legs thrown forward.
- With legs pulled up to the stomach.
At the same time, coordination of movements and orientation in space will be trained. The grip can be any, but most often they practice straight and reverse with the shoulders positioned on the tire.
Pull-ups on the horizontal bar
Such a simple design as a horizontal bar can be used for various exercises, and there are quite a few types of pull-ups. They mainly differ in the width and direction of the grip. The load on one or another muscle group depends on this. For beginners, the most appropriate pull-up is with a medium-low grip.
- Hands are shoulder-width apart, gripping the bar from below, the back is slightly arched.
- As you inhale, try to pull your body up, bringing your shoulder blades together, while at the top point touching it with your chin or chest.
- As you exhale, return to the starting position.
This type is quite simple, but very effective. More detailed information about how to do pull-ups is available on our website.
Push ups
These exercises will help develop triceps, chest muscles, shoulder girdle, while training the abs, back and even buttocks. Until you master this basic movement, you will not be able to move on to further classes.
The technique and rules for performing push-ups are described in detail and thoroughly in a separate article. The main thing here is to keep your back straight, don’t mess around and breathe correctly. Only if all the conditions are met will you quickly master everything you need.
Features of women's training
Workout for beginner girls is almost no different from men's, but there is still a difference.
- First of all, you should understand that no matter how hard you try, you definitely won’t be able to swing to unimaginable sizes on the horizontal bar. This will reassure the majority of those who are afraid to start training, lest they become like professional bodybuilders, whom many consider unattractive.
- Men usually pump mainly the upper body, forgetting about the legs, and women do exactly the opposite. Wanting to achieve ideal shapes in the buttocks, they pay little attention to the chest, arms, shoulders and back. This cannot be allowed.
- Contrary to misconceptions, women are particularly suited to long, intense endurance training.
Otherwise, every girl can learn to perform basic workout exercises, and then gradually complicate the task for herself. The technique will be exactly the same as for guys.
Nutrition rules for a beginning turnstile athlete
Anyone who wants to master a set of workout exercises for beginners should understand that you won’t be able to get away with just repetitions of movements. This sport is almost a life position, so it doesn’t hurt to pay attention to nutrition. Moreover, this will not hurt both for those who want to lose weight and for those who are planning to build muscle mass.
- A balanced, proper diet should become your constant companion. Moreover, if you work for the masses, you will have to provide a more nutritious diet. Those who are losing weight can be advised on a suitable diet, which is best chosen after visiting a doctor.
- Any food is a kind of exercise, as it gives the body a load. Therefore, after eating, you need to wait at least an hour before climbing onto the horizontal bar.
- You can’t drink a lot, heavily before and during training, so that later you don’t wonder why you feel sick and have a headache. You can lightly moisten your mouth with water or wash your face, and fully quench your thirst after class.
- Don't forget about proteins. It uses them to build muscles, so the diet needs to be replenished with these nutrients to the maximum, but within reasonable limits.
Many people wonder whether it is worth paying attention to sports nutrition and dietary supplements. Everything here is optional, of course, high-quality products of this kind will help you achieve your results and goals much faster, but even without them you can achieve anything. What definitely won’t hurt is to go to the doctor so that he can prescribe a suitable vitamin complex that will ensure the body is fully nourished.
Recovery
Although workout is a more gentle type of training for the body, you still need to allow the body and tissues to recover.
You need to normalize your diet, otherwise grueling exercise will not be of much use. It is advisable to increase the amount of foods containing protein and collagen in your diet.
The main load falls on the athlete's tendons and joints, so it is advisable to consume various jellies and jellied meats daily.
In addition, for healthy recovery, the male and female body needs a sufficient amount of vitamin C. If it is deficient, there will be lethargy and lack of motivation. This problem is especially relevant in the cold season.
A little about cool-down and nutrition
Proper completion of training is an important task for any athlete, including turnstile athlete. To relax, you need to pull them slightly.
Nutrition plays an important role in the muscle growth of a workout athlete. A street bodybuilder consumes a lot of protein to grow muscle mass (meat, egg whites, fish), calcium for the integrity of bones and ligaments (cottage cheese, chicken broth), and fats to restore the nervous system (olive oil).
Vitamin complexes are no less important. It is advisable to obtain nutrients directly from vegetables and fruits.
Following the program suggested above in combination with proper nutrition and recovery will bring amazing results to the beginning turnstile athlete within 3-4 weeks.
Additional inventory
You can improve the quality of workmanship and maintain proper technique with the help of various additional devices.
If the grip strength leaves much to be desired, and the trainee wants to better work the back and biceps, then after the arms get tired, you can use belts.
The more weight used in training, the more the muscles will work.
Therefore, you can include exercises with additional weight in your classes, which can be organized by placing a water bottle in your backpack.
To provide more resistance to the muscles when running, you can use rubber. It can be found at a pharmacy or any sports store.
It is enough to tie one end to the body and the other to the support. This will allow you to train accelerations with greater intensity.
Where to begin
Equipment for workout at home:
- Horizontal bar attached to the wall;
- A bed with a headboard or a bedside table no lower than half a meter;
- Chairs.
Since classes are held at home, you need to adhere to certain rules:
- At the beginning of each workout, it is necessary to ventilate the room. In summer, it’s a good idea to practice in front of an open window or window, because... When exercising, the body absorbs a lot of oxygen, and fresh air is simply necessary.
- In between sets, do not forget about your pulse. To prevent its indicators from falling to the point of feeling like you were just sitting on the couch and not sweating 5 minutes ago, walk around the room and be in slight movement.
- You can and should train at home to any dynamic music that will set you up for positive emotions.
- To avoid minor injuries and sprains, exercise on a non-slip surface; for this, purchase special exercise mats at any sports store.
Some tips for beginners doing workout at home:
- Is it difficult to complete any element? Simplify it.
- Are your arms not bending as they should, or are your legs getting in the way when pumping up your abs? Ask a friend for help.
- Reduce your range of motion.
Training progress
vertical push- ups
times
times
You can safely move on to high-level back training ( will appear on the channel in the near future
).
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Source of the article: https://zen.yandex.ru/media/academy_of_sport/vorkaut-trenirovka-dlia-spiny-uroven-srednii-5b3b2d72f5e90e00aab79d17
