What is a workout and where to start training, sets of exercises. Workout - what is it How does the word workout translate
Workout is a subculture that promotes outdoor workouts as a free and effective alternative to traditional fitness clubs and gyms. It is enough to look at those who have been doing horizontal bars and parallel bars for several years to make sure that such training can give excellent results in terms of health, strength and beauty of the body.
Many people think that on the horizontal bars and bars you can only pull yourself up, push up and pump the press. This is not true. Using imagination, you can come up with a huge number of different exercises and their combinations, which will not only increase the load on the workout, but also make it more interesting. Creativity is one of the key features of workout. This is clearly demonstrated in the video below.
The idea of a workout goes far beyond the sports ground. It consists in the transformation of the achievements obtained on the horizontal bars into the achievements of real life. Many people told me how acquaintance with the workout changed them for the better, helped them get out of a difficult life situation or decide to seriously change their lives. For example, moving to another city, moving to a new job, or enrolling in a prestigious university.
Another component of our subculture is sociality, which is expressed in the principle “everyone teaches everyone”. We do not dwell on ourselves, but, on the contrary, we strive to share our experience with everyone. And we do it for free. Local communities based on outdoor playgrounds with horizontal bars now exist in many cities in Russia and in other countries.
In sports you compete with others, in workout you compete with yourself
Sport is a zero-sum game: if one wins, the other loses. This condition underlies any sport. That is what creates the competitive component. The problem is that this leads to negative consequences. Yes, everyone strives to develop in order to defeat others, but at the same time, not a single competing athlete will reveal to you their secrets of preparation. He doesn't want you to become better, stronger, let alone surpass him.
Sports, even team sports, are still a story about an individual victory, and a workout is about a collective one.
Workouters have a different attitude to victories. We believe that the only person you truly compete with is yourself. And every day you should strive to be better than you were yesterday. That's why I don't think about surpassing anyone. I think about getting better myself and helping someone else get better too. If I find out an effective way to double my pull-ups in a month, then I will gladly share it with everyone.
Today success in training, tomorrow - in everything else
Imagine for a second a person who is dissatisfied with his life and, in particular, with his reflection in the mirror. Let's say his name is Vasily. He learns about workout and decides to try it. The first thing Vasily will need to do is go outside and find the nearest platform with horizontal bars. That is, the workout from the very beginning makes a person leave the comfort zone and start doing something. Already at this stage, many have difficulties, as they are embarrassed by other people, their form and the fact that they can’t do anything. But if Vasily set a goal for himself, then he will find a way out. Will look for sites away from home, practice early in the morning or late in the evening.
The gradual overcoming of one's insecurity in order to achieve the goal has a positive effect on the character and willpower of Vasily. Over time, he begins to notice changes in himself: shortness of breath disappears, the stomach tightens, muscles appear. At some point, these changes begin to notice others. And now Vasily comes to work in high spirits. He sees that hard work can change something here. Then he decides to transfer to a new place in his company, where he had long wanted to get, but he lacked self-confidence. Vasily improves his technical knowledge, enrolls in English courses and applies for a vacancy in the European branch of the company.
This example is exaggerated, of course, but it does a good job of showing how one change leads to another. And it all starts with the first step - for example, with horizontal bars and bars. And the main task of workout culture is to bring a person to them.
On the horizontal bars, as in the gym, you have only one way - hard work
Do you need a coach to get results? No. Do you need different powders in colored jars? No. Do you need trendy equipment and the latest fitness techniques? Also no.
All you need to get in shape is to regularly perform simple physical exercises and figure out your diet. Pull-ups, push-ups, sit-ups and calorie balance are the secret to success.
If you work out on street horizontal bars, then no one will force you to train, and the money paid for the subscription will not put pressure on your conscience. You can come up with a bunch of excuses to stay at home and lie on the couch, but if you want to achieve results, then you have only one way - hard work.
Workouters do not interrupt workouts. Even at -40 °C
Photo: Anton Shcherbakov / WorkOut Photostock
Workout is a street subculture, so we work out on horizontal bars all year round, regardless of weather conditions. And I'm not just talking about Moscow. Our guys in Chita also practiced at -40 °C. There is nothing difficult in exercising in the cold, although this imposes certain restrictions on the content of the training. You need to dress warmer, stretch and warm up longer, focus on simple exercises and more repetitions.
Getting started is easy
I will hardly be mistaken if I say that people of any age and gender can engage in horizontal bars and parallel bars. The variety of exercises with your own weight allows you to choose a load for any level and gradually develop. It is hardly possible to come up with something more affordable and effective.
A few years ago we launched the WorkOut website. Its goal is to unite all street workers from different cities and countries and give them the opportunity to communicate and share their experiences. The WorkOut website has a huge database of outdoor sports grounds. In it, you can not only see where the nearest horizontal bars are, but also find out who trains on them. So you can meet like-minded people who live nearby.
We didn't reinvent the wheel. All knowledge about sports exercises and proper nutrition has been known for a long time. We simply collected information from more than 1,000 sources, from school textbooks in biology, chemistry and physics, to modern publications in foreign scientific journals. Processed, structured and presented in the form of a 100-day educational course. All the participant has to do is apply this knowledge.
The database of sites, all reference materials and the 100-day workout program are available for free. If you want to get in shape, build willpower, or just feel like part of the workout movement, the best time to start is now.
If you opened this article, then you want to finally deal with the question of what a workout is. Well, I'll try to help you with that.
First, let's look at the definition that you see most often. Ono says that the workout is a street subculture that combines a unique approach to training, the desire for diversified personal development and social activity. Let's take it in order.
Let's divide the definition into three components: training, ideological or cultural, and social. In order to get a complete picture of what a workout is, you need to consider each of them. We will now consider the first in detail, and we will discuss the others later.
So, let's look at what immediately comes to mind when you hear about workout, at its basis - training.
It would seem that there is nothing to discuss here, training is training, everything is clear with them. But in reality, there are already errors in understanding what is happening, although the topic really seems obvious. The thing is that during the existence of the workout, people have developed a wide variety of ideas about what it is. And in many respects it concerns the training component. Everyone who is engaged in the popularization of the workout or just talks about it can present it somewhat apart, from their own point of view. As a result of the fact that information about the workout is mainly distributed in such an informal form, we get that many people get the original information in a distorted form, like in the game “broken phone”. So before we say that everything is clear and simple with training, let's get an authentic idea of the workout, look at how it developed, where certain ideas came from, and why it is worth sticking to them. Again, our further reasoning will help you if you explain what a workout is to others.
But before we start, I want to remind you once again that now we will talk about only one of the components. Workout is not limited only to training, although some see it as only exercises. But more about this and other components later.
Training is the foundation
Now, finally, let's move on to training. So, training is the basis, without them it is impossible to imagine a workout. It is built around and through training. So, it is them that any outside observer sees in the first place, and it was probably every member of the workout community who paid attention to unusual exercises at one time. At the same time, training helps people change themselves and their lives. Thus, in the workout they are a universal tool with which the ideas of the movement are promoted, new participants are attracted, and the participants themselves change themselves for the better. Let's take a look at the ideas behind the approach to training.
The main idea is maximum accessibility - the approach to calisthenics training is aimed at ensuring that the opportunity to train can be found anywhere and at any time. Street training allows you to minimize any financial costs associated with the training process, and at the same time give excellent results in terms of health, strength and beauty of the body. Also, due to the variety of exercises, bodyweight exercises are available and allow you to choose the necessary load for a person with any level of training. A large set of already existing exercises and the active use of imagination and knowledge in the field of anatomy and biomechanics allow workoutrs to independently invent new exercises, select them for their needs, combine them in combinations and make each workout different from the previous ones. Such a creative approach introduces a gaming component into the routine training process, makes training interesting, and also helps to avoid getting used to the load or psychological fatigue from its monotony.
Thus, the workout shows that training is available to everyone, and you can train under any conditions. No matter where you are now, day or night, whether you are just taking your first steps in training or have been doing it for a very long time, you can always train here and now. At the same time, you can make it interesting and useful, even if you do not have any auxiliary equipment.
Workout is not only training
In the view of a large number of people, including those who train on street sports grounds, everything that I said above gives an exhaustive description of the workout. And if I ask someone if they know what workout is, there is almost always a person who will say that workout is affordable training on horizontal bars and parallel bars. And in theory he would be right, but...
I have already said that workout as a subculture is not only training. This is often forgotten, but this cannot be done, because workout does not exist without a cultural and social component, they play an important role both in the life of community members and in its development. Therefore, before we continue discussing the training process, I want to stop and clarify this important point.
Workouts are the first, and often the only thing that comes to mind when someone thinks of workout. But if you think that street workouts are called workouts, or workouts with your own body weight, or any workouts in general, you are mistaken. In fact, why call them a workout if they have their own simple and understandable names? Quite often I see people's comments on the news, where the workout is mentioned, in which they ask why they call physical education on horizontal bars and uneven bars with an incomprehensible overseas word. The objection is quite reasonable, because I also see no reason to call workouts on the court a workout. And it is precisely to the question of what is a workout, if not training on horizontal bars and uneven bars, I try to answer in my reasoning.
Speaking about the appearance of the word “workout”, of course, you should pay attention to the English language, from which, obviously, it was borrowed. The translation of the word “workout” as “training” is not directly related to the Russian word “workout”, which is officially generally accepted and has its own meaning, and there is also no connection with the word WorkOut, which is a stylized name. Why the name is exactly that, we will talk later, when we discuss the history of the emergence of workout culture. I also want to draw attention to one funny situation - to this day I see in various articles or even TV reports that the word “workout” is literally translated as “work on the street”, “training on the street” or “work outside”. Such a translation is essentially an attempt to fit the translation of the English word to the meaning of Russian and explain its meaning, but in fact it has nothing to do with the English language, nor with how the word “workout” arose and what it means in Russian.
So, we found out that physical education on the street is not yet a workout. But at the same time, physical education on the street seems to be an integral part of the workout. Yes, this is true, but you need to understand that the approach to street workout training has a number of differences from the approach to traditional street training. We will now return to these differences. But training, in any case, remains only a component, and even if the approach to training is fully consistent with the moments that we are talking about now, it is still wrong to call these workouts a workout. Let's move on to the features and differences of training in workout from other areas.
Training features
Workout offers a specific approach to training, which includes both ideas that you can find in other areas of physical education and fitness, as well as its own unique features. It is the totality of all features that defines workout as a direction of physical training, because separately they can be inherent in other related areas. Workout combines accessibility, variety, and efficiency, and this is what attracts in him and in the approach to training that he popularizes.
One of the main principles of this approach is the ability to train anywhere and anytime. It is ensured by the fact that the training uses the weight of one's own body, therefore, to perform the exercises, most often no equipment is needed at all, or one that can be easily found is needed. Almost every yard, park or school now has a sports ground, and if it is not there, then you can take a fresh look at the familiar objects that surround us on the street and at home, and it turns out that many of them can be used as a replacement for structures on playground and perform the same or similar exercises on them. Such availability of training is also convenient because it allows you to free up time, which in the case of many other training areas is spent on moving to the place of training, and for many it is the lack of enough free time that becomes an obstacle to physical education.
Creativity in the organization of training is manifested not only in the ability to use the surrounding objects in it, if there is no access to classic training equipment, but also in the selection of exercises that can be performed in a given situation with a certain set of equipment or without it at all. Available exercises are selected based on knowledge of biomechanics and the basic principles of work and development of muscles and the body as a whole. If you understand these principles and think of training not as a set of repetitions and approaches in several typical exercises, but as a process during which you need to give a load to the muscles, you can discover a much wider range of exercises that allow you to solve most training problems while minimizing the equipment used. if needed. Various techniques for performing exercises, combining them in combinations, as well as the variety that is necessary for versatile and effective development, and at the same time allows you to make the training not boring.
Another important principle of the training approach is that workout workers are engaged in physical education, not sports, that is, they primarily train for the sake of maintaining health, and not for the sake of sports achievements. You need to understand that training should be a developmental load, and not the destruction of your own body, so it is important to be able to select those exercises that will be the least traumatic for an individual athlete. Complex strength exercises should not become an end in itself, and they should be approached by gradually increasing the load while maintaining the correct execution technique. The situation is similar with simpler exercises - the number of repetitions is not important in the exercise, but it is important to perform them in such a way as to get a load and not be injured. If it was difficult to perform the exercise, then the body will in any case develop towards a stronger, more enduring, athletic, and no matter how much and how hard the exercise you did.
One of the features of workout workouts is that they take place on outdoor sports grounds or just on the street. Outdoor activities are good for health and also involve overcoming challenges, such as adapting to different weather in any season, because calisthenics work out outside all year round. The reason for this principle is also that on the street you become an example for others, passers-by look at you and see the opportunity to fully train and get results on sports grounds. We will talk about this in more detail later, but for now let's move on to the next important principle.
The principle of free and alternatives to fitness
One of the main ideas of the workout approach to workouts is the idea of an alternative to the classic types of fitness - it is expressed in the fact that training should be free, accessible to everyone, all the information necessary for training should also be distributed free of charge, including between trainees. With almost unlimited opportunities for training, all the necessary information, as well as the help of experienced workout workers, those who want to take care of their physical condition only need to be able to process all the knowledge gained and put it into practice.
This approach to training was originally embedded in workout culture, so everything that does not correlate with it cannot be related or in any way associated with workout. Yes, this approach imposes some artificial restrictions on the training process, but it also shows the ability to train and achieve results in natural restrictions. At the same time, in no case can he and does not try to forbid the members of the workout community to try themselves and engage in other areas of fitness, you just don’t need to mix them all in one pile and you don’t need to try to deceive anyone by talking about your achievements and attributing them to the wrong direction training through which they were acquired. We have already mentioned that bodyweight training is not workout - it's only the maximum workout available, and that is why workout promotes it as a way to achieve goals. At the same time, you need to understand that indoor training or weight training is still available to street workers, but they will not promote the ideas of the street workout, therefore they are not related to it. Thus, only those workouts that promote and correspond to his ideas can be associated with workout.
American street workout culture
Now is the time to talk about where did that part of the street workout ideas that is related to training come from. In the mid-2000s, after the advent of video hosting YouTube, it began to appear videos with the training of black American athletes from New York. They trained on street sports grounds or just in the city. Those who trained at the same site often formed teams, each of which had its own, different training style, although in general they had common features. The exercises that the athletes showed were complex and unusual, this approach to training inspired so many people around the world to practice on street sports grounds. Thus the idea of bodyweight street training, which, of course, existed before that, received its revival in America.
In the late 2000s, workout videos began to be noticed in Russia. In the 90s, street workouts, which were very common in the USSR, lost their popularity and now interest in them has begun to return thanks to the new opportunities they saw, which we will talk about later. Among those who watched and became interested in videos with unusual workouts were members of the parkour community One More Day Anton Kuchumov, Sergey Ivanov And Danila Cherkasov. It was with them that in March 2009 a movement began that combined the philosophy of the OMD community and an unusual approach to training, which was presented in the video Ghetto Workout 24h Fitness, which showed that it is possible to train not only on the sports ground, but in general anywhere in the city - using railings, lampposts, bus stops. The direction was originally called Ghetto Workout in honor of the same video, after the name was changed to street workout, and then in 2011 Anton Kuchumov proposed the name WorkOut: city street fitness, which was accepted by the participants of the movement. Here it is worth noting again that the original names should not be taken literally, simply translating them from English. Of course, they partially capture the essence of what workout culture is, but in reality the movement just needed a name, and Ghetto Workout was used as the most representative of the essence and at the same time saluting the video that helped formulate ideas regarding the training component.
Since then, thanks to the street workout movement, street workouts have become popular again in the countries of the former USSR. It is important to understand that not everyone who started training thanks to the workout is a street workout. The main goal that the workout sets for itself is the promotion of affordable workouts, and only then from those who started training due to the influence of the workout culture, we try to grow workoutrs who will further promote the ideas of accessibility of workouts. But we will talk more about this in future articles.
So why was it so unusual for athletes to train on YouTube videos that they managed to attract the attention of individual followers around the world, and in some countries induce the creation of communities that are guided by their ideas?
The workout subculture is by far the largest and most successful community that has embraced the idea of unusual bodyweight street workouts. The number of people who identify or have identified themselves with the workout culture far exceeds the number of athletes on the New York teams that created the subculture.
Previously, bodyweight training on sports fields was largely associated with gymnastics and simple physical training, therefore, it included basic exercises and some gymnastic elements. The peculiarity of the approach seen in the video was that the same basic exercises received a huge number of variations and complications, combined into routines and sets, which made the workouts much more diverse and made it possible to achieve impressive results due to the complexity of such training schemes. Such workouts drew attention and were visually interesting due to the fact that even the exercises differed from athlete to athlete, not to mention the training schemes. Everyone knows that you can pull yourself up on the horizontal bar and do push-ups on the floor, but the ideas of many are limited to this, so people are sincerely surprised and delighted when they see that training can be not monotonous, but interesting. The interest is not caused by ostentatious complex tricks, the workouts remain the same approaches and repetitions, they still contribute to physical development. Diversity allows you to express yourself and develop in directions that are interesting to you. The quintessence of such self-expression is freestyle.
Freestyle
When it comes to freestyle and how it is an integral part of the workout, I often hear that freestyle is difficult, not for everyone and requires a high level of training. A lot of people say that they want to use freestyle in their training, but first they need to master some difficult exercises or techniques. But the essence of workout and freestyle is not in complex tricks and exercises, but in the fact that even simple exercises can be made interesting.
Freestyle, as the name suggests, is freedom, the freedom to express your own approach to training, your ideas, strengths and aspirations. It's not clear to me why most of the people I discuss freestyle with fall under this definition for a certain set of the most popular difficult exercises. Freestyle is a free approach to training, the ability to change it for yourself depending on your abilities, that is, by definition it is available to everyone.
Moreover, freestyle can manifest itself on several levels, although many understand it only at the level of one approach. Within one approach, you can change exercises, techniques. But you can also use freestyle at the level of the entire workout, come up with a workout scheme, choosing the ratio of exercises, sets and rests that you want to do in this workout, and thus make each workout different from the next. Freestyle at the level of the entire workout may be due to the ability to select the necessary exercises and load in the current conditions, that is, according to sensations. Such intuition helps a lot in training and workouts try to develop it in themselves. Freestyle also gives freedom in terms of training location - imagination and thinking outside the box allows us to see in the objects around us an opportunity to perform exercises - the simplest objects that surround us, such as stairs, railings, poles, bike racks, can be used for training. Thus, you can train anywhere, there would be a desire.
Why do you need freestyle?
Many became interested in the workout culture and generally began to work out on the horizontal bars and parallel bars after watching videos with the training of New York teams. They saw that training can be approached from a different angle, that it is not necessary to constantly do the same basic exercises, but you can come up with combinations and bundles from various variations of these exercises and strength elements, thus turning a monotonous workout into a kind of game. This is the idea of freestyle, it is unusual, interesting, there is a logic behind this approach to training, it is not just a game for the public. It is workouts in the spirit of freestyle workout that promotes in every possible way, and now we will discuss why.
Firstly, freestyle involves a departure from the standard schemes. One of his main principles is that you should develop the ability to listen to your body and select exactly those exercises that suit you in your situation. You come to each training session in a different state, with a different supply of energy and time. A flexible approach to planning a training routine allows you to shorten your workout if necessary, while leaving the essentials, avoiding unnecessary stress that can lead to injury. In the same way, you can just leave the site if you don’t feel like training at all today, or you can stay longer if you have the mood and strength. Sometimes it’s worth abandoning the set and rep scheme altogether, just approaching the shells and doing what you want, paying attention to the fact that the workout is hard. That is, you don’t need to set yourself the task of doing that exercise so many times, but this is so much, you need to listen to yourself and do the set of exercises in the amount that feels right now and at the same time remains quite difficult. It is this, and not the numbers of exercise and rest, that determines the effectiveness of the training. If every time you try to surpass your previous result, it is impossible not to progress.
Secondly, freestyle turns training into a game. Workouts should be fun and interesting. If they do not bring you pleasure, then you are doing something wrong. Calisthenics is not a sport, so the workouts he promotes are designed to be non-extreme in order to avoid injury. There is no goal to achieve the highest possible results, to bring your body to the limit, but there is a goal to be healthy. From such an excessive load and limits the freestyle approach. He is also responsible for the fact that you will continue to go to training further, because they will always be interesting, not too difficult, and will allow you to express yourself.
Thirdly, freestyle allows you to find new ways to develop, for example, to come up with new exercises or ways to perform them. Even in the case of well-known exercises, the worker will name an order of magnitude more ways to perform than the average layman. But the freestyle approach allows you to go even further and come up with new options, actively using your imagination and based on an understanding of the laws of physics and biomechanics. Due to the ability to vary the various parameters of the training scheme, as well as combine exercises into more complex bundles, the number of possible ways to train tends to infinity. In theory, each workout can be unique and unlike the previous one.
It remains to add that freestyle is a way of self-expression and just another approach to training. This is an important element of culture, but this does not mean that this approach should be used in every workout. Sometimes, especially for a beginner who hasn't yet learned to understand their training needs to the level of thinking up today's workout on the go, workout planning will be a better approach than freestyle, but it's also worth learning.
Principles of training
Now let's finally return to the topic of training, to the questions that arise most often - which workouts are related to workout, what ideas workout promotes in the field of training, what restrictions it imposes on workout workouts. It is important to understand that workout culture does not have the goal of restricting athletes from certain types of training, restrictions exist as a way to distinguish workout from other areas. From the workout point of view, there is no bias towards other areas of training, there are only boundaries that separate it from them and certain approaches that it criticizes. Now we will discuss what is more about the exercises themselves and the approach to training, and then we will consider more cultural aspects.
One of the most important principles of workout training is the use of exercises with your own body weight. The positive aspects of this approach are the almost absolute accessibility, which I have already mentioned, as well as the complexity of such exercises. Most of them force not only the key muscles involved in this exercise to be included in the work, but also many small stabilizing muscles that support their work or body position. This leads to a more harmonious development, a stronger and more balanced body. At the same time, the workout does not in any way postulate an unequivocal advantage of bodyweight exercises over exercises, for example, with free weights. The use of just such exercises is due to the very idea of accessibility.
Any workout can also use other approaches in their training, so they can train at home, they can go to the gym, they can use extra weight in their workouts. It is important to understand that such activities have nothing to do with workout - if the workout is boxing, this does not mean that boxing is part of the workout, the same applies to training with extra weight. Some areas of training may directly contradict some workout ideas, then the participant in them cannot be considered a workout, and this is not a question of combining street training and, for example, the use of steroids, it is a question of the possibility of combining workout culture and the use of steroids - in the first case there is no contradiction, in the second is. There is no need to prove anything here - these are just opposite attitudes that cannot coexist.
In the same way, if a conditional workout spends the whole week in the gym, and on weekends comes to open workouts, it's time for him to ask himself the question of whether he should even consider himself a workout. Not necessarily everyone who comes to open workouts held by workoutrs are themselves workoutrs. Here the question is that if you identify yourself with a certain culture, then you must stand behind its ideas. Moreover, the circumstances may be different and the worker may be forced not to follow some principles of direction, but he will still remain a worker if he identifies himself this way and, therefore, strives to follow the principles possible for him.
Now that we've covered a few very important points, let's move on to the next principles. The second is the focus on exercise technique rather than quantity. This principle is based on two points - firstly, in most situations, harder exercises give better results, and secondly, the correct technique allows you to avoid injury. Although sometimes, for example, when learning new exercises, the use of a simplified technique is also useful, because it allows you to start performing an exercise when there is still not enough strength to do it in the classical version, and this can help you progress faster. In general, when choosing a technique, two factors must be taken into account - efficiency and trauma. In this case, the right technique for everyone will be the one that will most effectively develop and avoid injury.
The third principle is interconnected with the second and consists in the fact that the load in training should develop, not destroy the body, so you need to stop training if something causes pain or discomfort. A variety of exercises quite often allows you to choose a similar exercise that will not be so traumatic. At the same time, the implementation of complex strength exercises should not be an end in itself in training, athletes should come to them through the gradual development of strength indicators, using lead-up exercises, which will avoid injuries. In the end, the goal of physical education is to train the body, change it towards a stronger, more enduring, athletic one. The various exercises in this process are only tools by which the load is given. Therefore, it is much more important not to rush with the load and pay attention to doing the exercises with the right technique. Correct technique allows you to avoid injury and get the expected results from the exercises, even if, compared with the options with compensatory exercise, the quantitative or strength results fall.
Principles around training
Now let's talk about cultural principles that do not directly relate to the training process. One of the main tasks of the workout is to promote a healthy lifestyle. At the same time, the idea is to show that training is available to everyone, that you can become strong, beautiful and healthy without any extra financial investment - without going to fitness clubs, without spending money on supplements and without following complex diets. The whole approach to training is based on this principle, which is why the workout promotes free street workouts with its own weight. The main thing to remember is that training should be variable and regular, then the result will not be long in coming.
Another principle is the absence of competition. Competitions, that is, comparing achievements and opposing participants to each other, are an attribute of sports. The workout traditionally denies the competitive component, because it is aimed at the development, health and safety of the student. Ultimately, the goal of training is to be healthy, not to be better than others, so excessive exercise, as well as the use of drugs or supplements that will accelerate progress at the expense of health, does not make sense. The only one you're competing with is yourself. If every day you become better than you were yesterday, you are on the right track, and no matter where others are, they also once started from the same place as you.
Workout also pays great attention to safety, because training should be a way of spending time, beneficial to health and focused on the development of physical performance, and not extreme sports. This is also why the workouts promoted by the workout are aimed at developing such indicators as strength and endurance, and the gymnastic elements that many associate with street workouts can be an addition, but the emphasis in training is not on them.
What has it become
The problem is that everything I said before may contradict some people's current ideas about street workout. Since the founding of the street workout movement in 2009, many years have passed, during which the street workout has been subjected to various influences. And if the main ideas did not change from this, the ideas about some of them either faded into the background, or changed, or even lost their meaning for many. Before I finish, I would like to discuss why this happened.
In the countries of the former USSR, since his time, there have been well-established traditions of street training. In the wake of the workout's popularity, they felt a new upsurge in 2009-2011. At the same time, parkour was popular in the 2000s. Since all these directions were close in terms of culture, they quickly mixed up. The most diverse types of training using sports grounds began to be called workout, because it was a new, rapidly spreading and gaining popularity word. Thus, street gymnastics and tricking were added to workout workouts. And then the sports and competitive component began to develop, because many had a desire for the street workout to become an official sport. This particular idea is difficult for me personally to understand, because I don’t see any unique features in street training, whatever they are, that should be inherent in a sport. Thus, many directions influenced the perception of the street workout, and in the eyes of those who were interested, it lost those features that were inherent in it at the beginning, when the movement was just in its infancy. As a result, today we see that behind the word “workout” they simply represent advanced exercises with their own weight, calisthenics, in the background there is the idea that training should take place on the street. It comes to absurd situations when indoor workouts continue to be called Street Workout.
Recently, many competitions have been held under the name “workout”, even “world championships” have been held under the name Street Workout. In fact, these are competitions in street gymnastics, freestyle on horizontal bars or OFP. In the case of competitions, Workout/Street Workout signs do not seem to accurately describe what is happening, not to mention the fact that what is happening has nothing to do with the original idea.
Workout is not a sport, in sports the main goal is to win competitions, in physical education, which is promoted by workout - to surpass yourself yesterday and help others. Workouters do not need titles and regalia, we train not for the sake of records and not in order to impress someone with our skills. We go to the sites because street workout has become a part of our life, and we want to show others by our example that there is such a way to have fun and relax with health benefits.
It is difficult to explain why such a shift in concepts occurred, most likely it is a random process. In conclusion, I will only add that I would very much like the workout to be perceived in the form in which it was originally conceived. To do this, I decided to write this series of articles, where I want to explain all the main ideas of the subculture, hoping that this will help to perceive it correctly.
Probably, everyone has already heard about such a direction of sports as Workout. You can even see how they do it on sports grounds in many ordinary courtyards of cities and villages. Why is he so remarkable? Why workout has become an alternative to the gym? How to start exercising? All these questions will be discussed in more detail below.
What is a "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 in poor areas, since people there could not afford to go to gyms. Instead, they used the environment, which included playgrounds and benches, to work out.
The most active distributors of Street Workout on the network have become a group of Bar-barians friends.
As these people acquired new skills and progressed, they began to record their workouts on video, which was laid out on various Internet resources. The most active distributors of Street Workout on the network have become a group of Bar-barians friends. 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.
List of exercises and effects on muscles
Pull-ups:
- The main exercise where the movement begins with the muscles of the back. The latissimus dorsi, biceps (indirectly), forearm (indirectly) work here;
- Narrow reverse grip. Works biceps and forearm (indirectly);
- Wide grip - most effective for the development of the latissimus dorsi;
Squats:
- Standard push-ups work the pecs, triceps, and biceps (indirectly);
- Push-ups with a wide setting of the hands emphasize the pectoral muscles, which will allow you to get a greater progression;
- Push-ups with a narrow setting of hands - involve triceps and chest (indirectly);
- Push-ups with cotton - are necessary for the development of explosive muscle strength and involve triceps and pecs (indirectly).
Bars:
Push-ups on the uneven bars
- Standard push-ups - involve triceps and chest;
- When breeding the elbows to the side, more emphasis is placed on the chest;
- When bringing the elbows to the body, the triceps are turned on as much as possible.
Press:
How to start workout workout
Outfit
The advantage of the workout is that it does not require equipment. However, there are some great things you can buy to make your workouts more productive:
– Gloves: Even though many people buy gloves to fix their hands, if you are going to practice hardcore, you will need them. Since the palm erased into the blood is unlikely to help practicing the exercises. Without gloves are inevitable. 
– Rubber Loops Workout: Great gear, it can add another level of fun and variety to your workouts. It is best to purchase those with which you can change the range of resistance. 
– Webbing: are an integral part of the inventory of every street athlete. They lighten the load on the forearm, as a result of which it will be possible to hold on the horizontal bar longer and, accordingly, do more. 
Set clear goals
Do you train for strength development? speed? power? endurance? To maintain your health? Set a clear goal for yourself and adjust the training process for it.
If you want to gain muscle mass, then you should eat more than you currently consume. If you're trying to lose weight, eat fewer calories! Also, forget about junk food. Try going sugar free for a week first, etc. You won't progress if you don't have a healthy diet that meets your goals.
Beginner Workout
Warm up
Jump around and do some simple moves to warm up. If there is a desire, then you can stretch, but do not overdo it so as not to injure yourself.
Basics. Where to begin:
6 push-ups;
6 pull-ups;
6 push-ups on the uneven bars;
6 pull-ups with a reverse grip;
10 squats;
8 knee raises to chest.
Your goal here is to complete all exercises for at least 3 sets in one hour with a 1-2 minute break between sets. Follow this program until you can do at least 12 repetitions for each basic exercise. For beginners, I recommend training 3 times a week. Strength will come with time, just be patient.
Adjust the difficulty of the exercises
For example:
– Instead of pull-ups, do negative pull-ups, and when you get comfortable, increase the number of times and their duration;
– Instead of regular dips, raise your legs during the exercise to increase the effort.
Start a diary
This is really important. Record in it the number of repetitions that you do in each workout. Every 2-3 days, try your best to increase your results.
Training program for beginners (5 days)
The goal of this beginner street workout program is to strengthen your body and overall endurance. This will give you a solid foundation that will allow you to move on to more advanced exercises.
The first day:
- Pulling up on the horizontal bar with an average grip 4-6 times;
- Push-ups on the uneven bars (the body is tilted forward) 4-6 times;
- Push-ups from the floor (hands shoulder-width apart) 6-8 times;
– Hanging leg raises 8-10 times.
Second day:
- Jumping from a sitting position for 30 seconds;
- 10 jumps on one leg;
- 10 deep squats;
- Hold the plank for 30 seconds.
Day three:
– Pull-ups on the horizontal bar (wide grip) 4-6 times;
– Pull-ups with a reverse grip 4-6 times;
- Pulling up with a regular grip for the maximum number of times;
– Hanging leg raises 8-10 times.
Day four:
- 6-8 deep squats;
- 6-8 lunges on each leg;
- Rise on the bench 10 times;
– Plank 30 seconds, 2 times.
Day five:
- 6-8 push-ups from the floor;
- Push-ups on the uneven bars with the elbows pressed to the body 6-8 times;
- 10 times to perform the exercise "Sitap" on the press.
If this program is too easy for you, then you can repeat it 2 or 3 times in a row, or move on to harder workouts. The time to complete all exercises is 10 minutes. You need to train at an intensity where you can do a large number of repetitions while maintaining the correct technique. A shorter rest period between exercises will increase strength and muscle growth.
Focus on technology
One of the biggest mistakes newbies make is giving up after a few months because they haven't seen any results. This is mainly because they did not do the exercises correctly. It is better to do five push-ups in accordance with the technique than to ignore it twenty times. If you don't stick to the basics, your progress will be slower and you'll probably injure yourself.
Warm up
Even experienced athletes sometimes ignore the warm-up, and this mistake can lead to injury. It is necessary to warm up the muscle group that will be involved in the training process.
Use reduced amplitudes
This method will be very useful, especially for those who cannot perform a full pull-up or dip on the uneven bars. Its essence is to perform the exercise only for half of its movement.
Simplify Your Exercises
In the beginning, don't focus on difficult exercises and it's best to keep things simple. For example, instead of bars, use push-ups from the ground / floor.
Help from a partner
If you find it difficult to do push-ups or pull-ups, you can ask your friend to help. He will have to support you at the time of the exercise, which will reduce the load on the muscles. This method is effective in bringing muscles to failure, which will contribute to the growth and development of muscles.
Use momentum
As a rule, experienced athletes avoid it. But, for beginners, this is an extremely useful thing that allows you to do several times more push-ups or pull-ups, which will also have a positive effect on the development of strength and muscles.
Let's relax the muscles
It is desirable that between workouts of one muscle group there should be a break of 1 or 2 days. This is necessary for their recovery, otherwise you can get a state of overtraining, which will negatively affect the results.
Use a negative load
If you can’t pull yourself up even once, then jump on the horizontal bar imitating pulling up, then start slowly lowering yourself for 5-7 seconds. This technique will increase strength and muscle volume.
Video: workout for beginners
Conclusion
Workout has firmly entered the lifestyle of many people, who began to show amazing results and tricks. At the same time, it is very affordable, since anyone can go to the site in their yard and start training for free. If you have chosen this sport, then consistently go to your goal and everything will work out. The main thing to remember is that a well-coordinated body is the result of long and painstaking training over several years.
Be sure to read about it
The English concept "workout" is translated simply as "training". However, since the mid-1990s, this word has become associated all over the world with an incredibly popular kind of fitness, which takes place on ordinary yard sports grounds. The reason for this was that the new sports complex was born literally “on the street”, and included exercises on uneven bars, horizontal bars, wall bars, low benches without a back, and even on grass (if training is not held in winter). In less than 10 years, street gymnastics workout has become a craze for millions of boys and girls, and a huge number of sports equipment manufacturers, the leader among which is the Kangaroo company (KENGURU.PRO), even began to produce special equipment and equipment for it - sports equipment, gloves, etc.
And yet, workout - what is it? Where was he born? Where and how to do this branch of fitness? What is the order of learning the elements, and how to learn how to perform them correctly if you start literally from scratch?
History
Perhaps we should start with history. In the early 1990s in the United States (primarily in the poor neighborhoods of cities), the mass occupation of black teenagers by “building their bodies” on ordinary cheap sports grounds became widespread. Having no money not only for gyms, but also for ordinary dumbbells, young people used their own body as a weighting agent for muscles - pushing up, pulling up, hanging on the crossbars, and thus forming a strong and embossed muscular skeleton.
By around 2000, the internet was open to the public, and thousands of amateur workout videos, quite predictably, were being posted on YouTube. It is not known from whose light hand (considering the main venues for classes) such videos were designated as “Ghetto Workout” (Ghetto Workout) or “Street Workout” (Street Workout). Since then, the name has taken root, and in the countries of the CIS and Eastern Europe it has simply transformed into "Vorkaut".
In Russia, the craze for it began much later (according to the local enthusiasts who founded the movement, only since 2009). However, already a few years later, dozens of guys and girls began to come to training in big cities, and the total number of those young Russians for whom regular circular training is already a familiar norm has exceeded 60,000. the best athletes have learned to perform unrealistically fantastic stunts.
Advantages of Workout
Speaking about the merits of various types of fitness, they usually do not focus on the considerable cost of exercising in gyms. For workout, this is not relevant at all:
- it is absolutely free;
- can be carried out anywhere – i.e. in any yard where you can put horizontal bars, as well as fix a workout collar on them, fixing the crossbar at the desired height;
- does not require special simulators and training under the guidance of an instructor (conditional level 1 in workout - trivial push-ups from the floor or ground and pull-ups on the crossbar);
- quickly forms a beautiful body, at the same time contributing to the pursuit of a healthy lifestyle;
- and, finally, is a real social movement.
What does the modern Workout include?
In terms of different types of loads, the modern Workout consists of four types of exercises:
- athletics (including many classic elements of athletics that develop endurance, flexibility, form an athletic physique, and also, in a lightweight form, contribute to rehabilitation after injuries);
- isometric (based on fixing the static position of the body, strengthening the joints and pouring muscles with strength);
- calisthenic (the easiest to perform and use the weight of your own body to create a load - push-ups, hangs on the crossbar, etc.);
- actually "street fitness" - combining the use of any sports equipment in training along with calisthenics and isometry.
Despite the fact that the location of the classes is not important for the workout, traditionally such are outdoor sports grounds (professional, home-made, or a combination of both). Often, the guys themselves add logs, beams and other items to the existing inventory, inventing more and more new elements along the way and arranging unofficial competitions.
It is noteworthy that the workout for girls practically does not differ from the male one - although it contains exercises aimed at accentuating the strengthening of muscles, for example, the buttocks, and the power loads are still smaller.
Varieties of Workout
For obvious reasons, there are no clear divisions of workout styles (since this kind of fitness is unofficial). However, the historically established classification by directions is still present, and includes:
- Street Workout - a classic street style, which is characterized by the performance of various elements with the above types of loads, as well as the constant inventing of new exercises that are brought to perfection;
- Ghetto Workout is a style that has preserved the priorities of the poor youth of the 1990s (emphasis on not very complex and beautiful, but pronounced strength elements, including isometric ones). In essence, the ghetto style reflects various elements of even oriental martial arts techniques - for example, push-ups on the fingers, handstands, balance on one leg, etc., which are widely used even in wu-shu or kung fu ;
- Handstand is an even more powerful version of the Ghetto Workout, in which power outputs on the horizontal bar alternate with push-ups and even jumps on the hands in a head-down position and some others;
- Gimbarr is the most unique, "Colombian" style of workout, many exercises of which require not only remarkable strength, but are no less dangerous than activities, for example, parkour. This variety develops fantastic dexterity and coordination of movements, but even professionals are recommended to perform only with insurance.
Exercises
- push-ups (on one and on two hands, with a turn, with an additional load, etc.);
- hard workout press training (from leg raises from a prone position to hanging on the bar with a “corner” for a while);
- pull-ups (regular, with a direct and reverse grip, on one arm, with a power output, lifting-coup, etc.);
- handstands (as well as doing push-ups, walking and jumping on them);
- hanging on the horizontal bar (horizontally under the crossbar, with arms back and up, etc.).
Training goals
As noted above, workout classes pursue the goal of complex development of the body both at the muscular and neuro-sympathetic levels (by developing strength, reaction speed, a sense of balance and coordination). In this case, all six main muscle groups are exposed to the load:
- Neck and shoulders.
- Arms.
- Breast.
- Back.
- Abdominal Press.
- Legs.
Women's workout also provides an emphasis on the special flexibility of the lumbar region, as well as the elasticity of the gluteal.
Workout lovers usually gather at least every other day (although those who have devoted at least six months to it prefer daily classes). The duration of classes ranges from 1 to 2 hours, starting with a light jog and. Everyone can choose a training program “for themselves”, without fail following only three unshakable rules:
- systematic and sufficient intensity of classes;
- performing many repetitions of an exercise;
- selection of the load in such a way that it brings mild muscle pain.
Brief summary
Briefly and at the same time voluminously formulate what a warout is, it is not so simple. But, although this direction of fitness is not official, its benefits not only for physical health, but also for psychological balance are undeniable.
You can do street workout even in the absence of money and specially equipped places - moreover, anywhere in the fresh air - in the yard. In the park, forest. Check out .
Technique and experience are developed gradually, and there is no limit to improvement in the complexity of the exercises performed.
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How to start doing street workout from scratch?
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When you start studying phrasal verbs, you will inevitably come across this group of phrases. Work out translation of a phrasal verb of this type has different contexts, which can be conditionally combined into several groups. Schematically, these semantic subgroups can be represented as follows:
- Decide, understand, figure out
- Plan, distribute, develop,
- exercise, exercise,
- Calculate, manage, achieve, receive.
Thus, this type of verbs fits into a logical and easy-to-remember chain, greatly facilitating their study. Let's take a closer look at each subgroup.
Work out translation of a phrasal verb in the context of "understand, find a solution"
Phrasal verbs with this meaning are used in several contexts: to realize, to solve a problem, to understand, to understand, to find an answer, to find out, to find out.
In such cases, the phrasal verb of the work out group is synonymous with the expression to figure out.
Translation work out in the sense of "plan, develop"
Combinations with this design matter to draw up, develop a plan, set up, settle, invent, create.
Work out in the meaning of "go in for sports, exercise"
Such translations of this verb are familiar to many Russians, since the yard sport of the same name is successfully developing in the country. In English-speaking countries, this context is also used quite often.
Other English topics: The indefinite form of the verb in English: the infinitive and its use
The use of work out in the context of "calculate, achieve"
In order to talk about your achievements and successes in English, you can use the combination work out, then the translation of the phrasal verb will sound like this: achieve a result, work, achieve success, act successfully, as well as count, calculate, end, exit, to dry up, to be exhausted.
Additional designs
The phrasal verb work has common combinations with other prepositions. Here are some examples of such constructions and their translation.
- Workon / at - work on smth., influence. Iwork on my project (I am working on my project).
- Workagainst - work against, harm. He works against my project (He harms my project).
- Workup - wake up, cause a reaction. Youshouldnotwork up a disturbance (You should not provoke riots).
- Work yourself up - wind yourself up. Don't work yourself up (Don't start).
- Work off - to compensate, work off. Jack worked off his debts (Jack worked off his debts).
Memorize phrases and translations, and practice using them more often in conversation. Good luck in learning a foreign language!
