Workout - training program for beginners, exercises

The history of workout as a sports discipline

There is a theory that this sport originated from black Americans of low social status. Such people did not have the funds for physical development in gyms, so they were forced to train wherever they could. This is how street workout was born. Considering the Western influence on our culture, it is not difficult to assume that various Internet resources and video hosting sites began to be filled with the results of dark-skinned men. One of the most popular representatives of this discipline abroad is Hannibal King. This is a legendary person, known to everyone who has ever tried to be interested in this movement. It was he who had a huge influence on the development of the sports subculture. His videos began to appear somewhere back in 2008. They showed incredibly complex sets of exercises, which are still, like, a test of strength.

But we should not forget that sports are developing not only in America, but throughout the world. For example, the same USSR had a culture of physical development. To maintain a healthy nation, sports grounds were built. They were used by schoolchildren or those simply interested in doing conditional workout. One of the key figures in the CIS was Denis Minin from Ukraine. His active participation in this sport began somewhere back in 2010. About 7 years ago, a video of his training was released on YouTube, which gave great motivation to different people. Now he actively travels to different cities and gives master classes or holds competitions. He can be considered a full-fledged leader of the movement.

In 2012, a group of workout artists won the Ukrainian show “Ukraine’s Got Talent”, which greatly attracted attention to this subculture. In Russia, one of the most significant personalities can be called Mikhail Baratov. This guy not only participated and held competitions, but also made educational videos on various elements. One of the athlete’s favorite subspecies was the jimbar.

What is “street workout”

Workout has its origins in ancient Greece, but only reappears in the 21st century in eastern Europe, Russia and the United States. In particular, it began to develop in New York City in poor areas because people there could not afford to go to gyms. Instead, they used the environment, which included playgrounds and benches, to exercise.

The most active distributors of Street Workout online were the group of friends Bar-barians.

As these people acquired new skills and progressed, they began to record their training on video, which was posted on various Internet resources. The most active distributors of Street Workout online were the group of friends Bar-barians. The group includes such people as J, Zakaveli, Rick, Ninja men, Bolo Ben. Soon, the simplicity and ease of bodyweight exercise spread throughout the world, leading to its popularity today. In April 2011, the World Workout Federation was founded in Latvia, which held the annual world championship.”

Types of workout

In a rough sense, street workout can be any workout on horizontal bars or uneven bars. And this is how he was at the beginning of his inception. However, at the initiative of the active pushers of this movement, it began to develop, turning into spectacular sets.

Workout, in turn, is usually divided into 3 similar, but different directions:

power extreme;
gymnastics;
Jimbar.

Power extreme

Extreme strength is a form of physical activity familiar to everyone, where an athlete works to build muscle mass or develop physical strength. The list of typical exercises includes standard pull-ups with different grips and parallel bars. In some cases, the floor press can also be used, but this is rare. The fact is that our body adapts to the necessary exercises or load, therefore, if we want to achieve success on the horizontal bar, we need to master it.

However, workout is not just exercise, it is a constant development and initiative that goes beyond the usual limits of understanding. If, in principle, no one can be surprised by a two-handed exercise, then the flag, swallow, planche or hang, even despite their old age, still take the breath away from passersby and even experienced athletes. The athlete must be well prepared before attempting any elements. Approximate working repetition numbers should reach 15 times. In some cases it can be lower, or even higher. It all depends on your goal.

As mentioned earlier: the engine of this movement is initiative. Active athletes began to come up with a huge number of different new exercises where they needed to drag their body onto the horizontal bar: captain's exit, officer's exit and various other exits with wonderful names.

Gymnastics

Artistic gymnastics is one of the most traumatic activities on the horizontal bar. However, it has a great feature - you do not need to have particularly strong physical training. In its usual understanding, gymnastics is various acrobatic rotations around the crossbar. Mostly it's the sun. This type is less wide-format, but even here they managed to come up with quite a lot of different variations of this element: crescent, reverse, sitting, standing. However, to practice gymnastics, an athlete must have additional sports equipment - straps. These are special straps that secure your hands to the bar. These “helpers” will save you from a bad fall if your hands start to slip. But they can become your trap, when it’s easier to just fall than to twist your joints. First of all, you need to take care of your joints by thoroughly warming up before training. Plus, this kind of workout gymnastics is not suitable for practicing at home.

Jimbar

The next and most interesting branch comes out - jimbar. This subspecies originated in Colombia, but later gained great interest throughout the world. This is a specific symbiosis of extreme strength training and street gymnastics. All elements in this style are unique. The athlete’s goal is to reach a certain point on the horizontal bar in an extremely uncomfortable position. Roughly speaking, you should be spinning around the bar like a snake, pulling yourself through sheer physical strength rather than momentum.

Jimbar requires very strong physical fitness, but also great flexibility. You literally have to hang by one arm and use your back muscles to lift your body horizontally, rotating 180 degrees. Popular elements include: nivelada, yoyo, demon's exit, crabs. From the names themselves, it is already remarkable that the Colombian discipline has undergone a process of globalization.

However, there are many elements that are difficult to categorize into one genre. This is an indicator that the discipline is developing very rapidly.

Workout is not just a sport. On the contrary, it is not considered an official sports discipline. These are associations of people. Basically, everyone learns from each other, observes, and then repeats. Such organizations then travel to various competitions that are actively held around the world.

What is workout?

First of all, this is performing exercises on open sports grounds in the city, which usually have horizontal bars, all kinds of parallel bars, ladders, wall bars and other outdoor equipment. The development of strength and endurance when working with your own weight comes to the fore.

Workout as a specific direction was formed relatively recently along with the spread of outdoor sports grounds (street). Now his followers are actively sharing their experiences online, posting videos of their own training and that of their students.

Workout adherents also hold various street gymnastics festivals and set up their own outdoor areas for exercise.

Workout is divided into three directions:

Jimbarr is a direction characterized by the implementation of complex and visually impressive elements;
technical workout - exercises on a sports ground, the most popular elements of which are borrowed from artistic gymnastics;
strength workout is a direction that combines both basic and strength exercises.

Pros and cons of workout classes

One of the advantages of street workout is accessibility. Sports grounds are everywhere: old and new. You can buy or make a horizontal bar in your yard, in your apartment, or even in the forest. It is a mistake to think that it is impossible to work out some muscle groups on the horizontal bar or to do it as effectively as in the gym.

Firstly, the horizontal bar is the best way to pump up your back and achieve a V-shaped body.
Secondly, workout develops mass and strength, perfectly helps to develop triceps, back, biceps, shoulders, chest, forearms, grip and even abs.

And this is all effective and almost immediately.

Another big advantage is in the forearms and grip. This makes your arms stronger, which will help in everyday physical challenges. One of the main benefits of exercising your body is that it helps in your daily life. This helps to withstand the load throughout the day.

One of the disadvantages is that it is less situational. In the gym, if your biceps are tight, you can change the exercise and focus on the triceps or another muscle. There are a lot of exercises on the horizontal bar, but they are all similar and complex. If one thing fails, then it is very difficult to work. This makes the training scheme problematic to construct.

There are still difficulties for beginners , as dumbbells can be selected, but body weight cannot be changed. This is also the reason for slow development. In the gym, the weight constantly and gradually changes, but on the bar you only have to manipulate the quantity and approaches.

The acrobatic part can do a lot of harm to your body.

Benefits of workout

Workout has a number of advantages over classic fitness. Namely:

This is interesting. In workout there is something to strive for, something to motivate yourself with, besides the appearance of your body. This type of physical activity is suitable for those for whom it is not enough just to look good, but it is also important to get drive and enjoyment from the activity.
This is impressive. Workout, combining gymnastic and strength moments, is a truly spectacular form of amateur sport. Having overcome the initial difficulties, you will be able to impress not only yourself, but also those around you with your skills.
Availability. To practice workout, it is not necessary to rent a gym; it is enough to have access to an outdoor sports ground. For training you need parallel bars, a horizontal bar, a Swedish wall - often this is enough. And training programs are available online; below we will look at some of them.
Workout develops not only strength indicators, but also overall control of your body. For example, this training contains many elements aimed at maintaining balance and stretching - more than in classical fitness.
It's more complicated. But in some ways it’s more interesting. You can always set a goal for yourself that you have an incentive to strive for. Workout classes develop healthy patience and the ability to work for results.

a spectacular sport that combines strength training and gymnastics

There is one drawback of this type of physical activity compared to fitness. Many elements are very complex and require lengthy preparation. It’s much easier to just sign up for a gym, do standard exercises, and after a while you’ll see the relief you’ve drawn. However, if you are not afraid of difficult tasks, and difficulties only spur you on, then you will not regret choosing workout.

How to start workout without even knowing how to do pull-ups

You should start working out with regular training, which will later turn into extreme strength training. If you don't know how to do pull-ups, then you need to find some parallel bars. Try this workout exercise for beginners:

grab the pipe;
move your legs as far as possible into a reverse bench press;
Use your hands to pull your chest toward the bar without using your legs or lower back.

Workout program for girls

Workout is more common among guys, but this type of activity is also suitable for girls. There is a myth that when doing workout, a girl will acquire a masculine silhouette. In fact, such fears are unfounded: workout will help to evenly pump up the muscles of the whole body, develop endurance and flexibility, but it will not be possible to build up excess muscle mass due to hormonal characteristics. Women of impressive size, as a rule, take appropriate medications.

Girls should follow the same rules as boys. Muscles need recovery, so you should exercise every other day, giving yourself time to rest.

Workout helps girls develop an excellent figure

A training program for girls may look like this:

Monday:

Swinging on the horizontal bar.
Dips.
Angle bars or hanging leg raises.
Hanging on one arm (one at a time, for a while).

Wednesday:

Squats with wide legs.
Pushups.
Hanging leg raises.
Medium grip pull-ups.
Combination: make a corner and sit on the bar.

Friday:

Swinging on the horizontal bar.
Hanging with leg raises.
Dips.
Corner.
Hanging upside down.

Sunday:

Pushups.
Bulgarian lunges.
Jumping on a step.
Classic pull-ups with a straight grip (beginners can rest their feet on a wall bars).
Plank.

Workout: training program

The workout program in a workout should be based on gradual increases. I recommend using the wave in repetitions:

first 50% of maximum repetitions;
then 75%;
then again 50%;
You can end up with an endurance fight, trying to overcome your previous record.

You can postpone 100% for the 5th approach. Leading exercises to the element can be performed in a regular workout program, but to work different muscle groups. Such workouts exhaust the body quite a lot, so you shouldn’t do the complex every day. However, this is also situational. You can perform 4 approaches without a final push on your endurance, then this will be acceptable for daily development and even good. But with exhaustion and wear and tear, you can’t go too far. In any case, the workout program is like this:

or 1 to 1, that is, every other day;
or 3 to 1, where 3 are working days.

Workout for beginners, program + video

Another important rule that beginners often forget about is warming up all muscles and joints before training to avoid clogging, injuries and micro-tears. The recommended interval between workouts is approximately 48 hours, which is how long it takes for muscles to recover. Many workout athletes train daily with the onset of good weather, but still try to conduct classes every other day.

a sport that can be practiced in open areas

The training program for beginners is designed for all muscle groups at once.

An approximate program for very beginners would be:

Monday:

Swinging on the horizontal bar.
Push-ups on parallel bars 20 times, 3 sets.
Classic squats 20 times, 3 sets.
Hanging leg raises.

Wednesday:

Classic squats.
Pushups.
Hanging leg raises.
Wide grip pull-ups.

Friday:

Wide grip pull-ups.
Dips with a straight body.
Push-ups with wide arms.
Hanging leg raises.
Swinging on the horizontal bar.

Sunday:

Wide grip pull-ups.
Dips with a straight body.
Classic squats.
Hanging leg raises.

If some exercises do not work out right away, you can use special devices. For example, grip straps or an expander to make pull-ups easier. This will allow even a beginner to complete the entire training program.

Video: Workout program for beginners

How you can learn and how to do workout

If you seriously decide to take up workout, then first you need to objectively try to assess your physique and build your workouts depending on this.

Thin people are advised to start with push-ups and dumbbell exercises, while increasing their diet, especially in terms of meat and dairy products.
People with a normal build do not need to go on any special diet, but it is advisable to exclude fast food. You need to start with push-ups, dumbbells and so-called negative pull-ups - this is when you hang in any way so that your head is above the horizontal bar and lower down as slowly as possible. It is regularly recommended to try an underhand or overhand grip when doing pull-ups, and if it works, even with jerks, you should repeat it regularly.

The joy of energetic beginners is understandable when they start doing pull-ups and want to do them again and again. But you can’t overload your muscles, everything should be in moderation.

The duration of training for beginners should be limited to one to one and a half hours daily. Daily routine is the most important factor in training. It’s good to study with friends who already know how to do something and can help with example or advice. Don't start training alone! Firstly, it’s more fun in company, and secondly, until you can confidently stand on the horizontal bar and uneven bars, you can get injured and there will be no one to help you.

We invite you to learn about the effectiveness and benefits of running in place. You can learn about the benefits of a treadmill from this article.

Workout competitions

Judges in workout competitions are usually active athletes themselves who are well versed in technique. They judge the performers according to 5 main parameters: strength, entertainment, charisma, number of elements, clarity. Usually competitions are held in a free style - when each athlete takes turns showing his free program. They can also be carried out in the form of “battles”, when two athletes compete with each other.

The first international workout championship was held in Latvia, in Riga, in 2011. In it, the first place was taken by the Ukrainian workout artist Evgeniy Kozyr - he showed an exercise in which he did pull-ups on one arm with a 16-kilogram weight in his teeth. In 2012, the Ukrainian Evgeniy Kocherga became the champion, and Evgeniy Kozyr was second. Russian Nikolai Lobanov took third place.

Main types of exercises

Pull-up

This is the most important exercise; the higher the result, the easier it will be to move in other exercises. It develops the latissimus dorsi, trapezius, teres major, brachioradialis, deltoid, triceps, and biceps. The main pumping is, of course, the latissimus muscle with the correct technique. There are other exercises for pumping it up, but for beginners who do not know how to feel their body, they can lead to negative results. If you don't know how to do pull-ups at all, then start with Australian pull-ups.

Doing Australian pull-ups on a tube

Push-up

classic from the floor;
a lightweight option from the floor - place your feet as wide as possible;
from the floor, a lightweight version on the knees;
lightweight version - push-ups from a bench (hands on a hill, feet on the floor);
from the floor on the fingers;
from the floor on one hand;

archer style push-ups;
hands on the floor, feet on a hill;
horizontal push-ups:
and etc.

Each of the above exercises will pump up specific muscles, which is why there are so many of them.

Let's consider the classic push-up from the floor - hands at chest level and shoulder width apart, elbows along the body, palms placed in the direction of the body or on fists.

Classic push-ups on the Lockout site

This exercise pumps up the pectoralis major muscle, triceps brachii, quadriceps, core muscles, serratus anterior, triceps, and anterior deltoids.

If it is difficult for you to do push-ups in the classic style, then you need to reduce the number of times or do push-ups in a lighter style on your knees.

This is my wife doing classic push-ups on her knees.

Squat

There are also many variations in execution in this exercise; I will consider the classic squat.

Classic squat - feet shoulder-width apart or slightly wider, toes slightly turned to the sides, back straight, tilted slightly forward, do not press your head, it looks forward, squat to form an angle of 90 degrees.

What muscles are involved - the muscles of the back of the thigh, the extensors of the back, the transverse abdominal muscles, the muscles of the lower leg (gastrocnemius and soleus). The main areas where pumping takes place are the quadriceps and buttocks.

If you have a lot of weight, then I don’t advise you to squat and run, lose weight first, otherwise you’ll kill your knees. You need to lose weight through dieting and walking.

According to the World Health Organization, excess weight is determined by the formula:

A person's weight (in kilograms) divided by their height (in meters) squared.

If we calculate using this formula, then my body mass index (BMI) is 24.77, which is normal if your BMI is:

Body mass index calculator

Your BMI =

equal to or below 15 - immediately start eating and consult a doctor,
equal to or below 20 - you need to gain weight,
equal to or below 24.99 - normal weight,

equal to or below 29.99 - overweight,
equal to or above 30 - you are obese.

But you need to understand that this BMI calculation is used for ordinary people who do not play sports. If you take a bodybuilder with a body weight of 110 kg and a height of 175 centimeters, then he will be obese, although this is not the case.

I calculate my weight using Paul Broca's formula, but there are also comments here. The formula is suitable for people with a height of 150-175 centimeters.

Paul Pierre Broca is a French scientist who invented a method for determining normal weight for a person. This scientist is also known in surgery, anthropology, neurology, etc. you can read more about him on Wikipedia.

If a person with a height of one meter uses this formula, then he will be weightless =) I have not found official medical sources on calculating weight, so I think you need to focus on world athletes with the figure that you like. We look for an athlete of our height and age and read his biography.

I tested this method on myself and my wife, the result is the same as using Brock’s formula, so I think that the method works.

My wife weighs 55 kg and her height is 165 centimeters. We search in Yandex for this query - world athlete 165 cm tall. The search turned up a speed skating athlete, her height is 164 centimeters and her weight is 55 kg. My wife looks as cool as Elizaveta Kazelina =)

To check my weight and height using this method, I found the football player Neymar with an excellent figure, his height is 175 centimeters and his weight is 68 kg. But I plan to build more muscle than him and, accordingly, my weight will be somewhere around 75-80 kg.

No one forbids hiring film actors; I also like the figure of actor Jacen Statham from the movie Adrenaline, his height is 175 centimeters and weight is 75 kg.

The advantages of workout

Workout is an accessible sport for everyone. Girls and boys, children, elderly people or people with disabilities can practice. You don’t need to be in excellent physical shape or have any special skills or abilities - just come and hang on the horizontal bar. Injury is minimized because all exercises are done without additional weights.
It's free. For classes, you only need sneakers and a comfortable sports suit, and you can also take gloves to fix your wrists so that your hands do not slip from the horizontal bar and there are no calluses.
You can exercise at any time convenient for you: you can practice 5 minutes in the yard even with a busy schedule.
Variety of exercises . Workout trains all muscle groups of the arms, legs, and abs. By alternating exercises, you can achieve beautiful relief and a resilient body.
You can study with friends or find like-minded people.

Workout on the horizontal bar

Hanging on the horizontal bar with a reverse grip, that is, the palms are turned towards you. Keep your hands shoulder-width apart. Pull yourself up, trying to get your chin above the bar. Repeat 5-10 times.
The same thing, with a direct grip, that is, the palms are turned away from you. Hands are wider than shoulder level. Repeat the same 5-10 times.
Different grips. Hands are slightly narrower than shoulders. The grip is opposite, one palm is turned away from you, the other towards you. Repeat 5-7 times. Change hands and do the same amount of pull-ups.
Rise by revolution. Grasp the horizontal bar shoulder-width apart with an overhand grip. Pull yourself up so that the bar is at face level. Swing your legs up over the bar and roll over. Make the main effort to move the body over the horizontal bar, then inertia and gravity will do their job, the body will rotate. The exercise ends with a position on the horizontal bar, when the body with legs is vertical, arms are straight, and the crossbar is at the waist. Repeat 5-6 times.

Types and directions in the world of Workout

Street Workout

This is not a traumatic direction with your own weight, I chose it for myself. All you need for training is you and a horizontal bar. All.

Street Workout area

Ghetto Workout

This is more of a strength technique and not necessarily on horizontal bars, using your own weight, or with the weight of an enthusiast like you. Ghetto direction is classes anywhere:

at the bus stop,
on the roof of a residential building,

on a tractor,
In the woods,

and so on.

This is what the Ghetto Workout looks like - reverse push-ups

In Russia, I think, this trend will not really take root; here we have horizontal bars in every yard. If you just go to the sea as a savage, but you need to continue studying according to the program, then the ghetto is the right direction.

Sports Workout

The same workout, only for prizes and medals. Well, the risk of injury is higher because... there training is already carried out with loads and not for a couple of hours a day.

Gimbarr

A more perverted direction, strength, dexterity, flexibility, coordination are involved here, in short, everything is the same as in other directions. But there are much more elements on the horizontal bar, about 3,000 thousand.

This direction is perhaps the most traumatic of those listed above. My opinion about this direction is negative. For me, it’s an antics on the horizontal bar, well, I have no taste for beauty, I don’t even stay long at painting exhibitions, I don’t understand all these Malevich squares.

Push-ups on a chessboard

You can choose several Workout directions for yourself and practice according to your program in a style convenient for you. Personally, I chose Street Workout for everyday activities, and Ghetto Workout, because I love active recreation in the mountains, forests, and seas. In general, where there are no horizontal bars and people =)