How to start training using the steet workout system, an approximate 4-day program

Direction workout, whose name comes from the English word workout, arose at the end of the twentieth century. His “homeland” was America, or rather, the backyard areas of the United States. A mandatory element of workout is training for explosive strength and endurance. There are some differences between American and Russian styles. The Russian style is more powerful, and its main emphasis is on static powerful exercises.

This “sport”, which originated in courtyards, remained a street sport. To practice workout, you should immediately forget about the comfortable premises of the gym. Street training takes place not under the strict guidance of a coach, but surrounded by friends or comrades who are united by one desire - to play sports in the open and fresh air.

To better appreciate this sport, we invite you to watch excerpts from the World Cup:

STREET WORKOUT WORLD CHAMPIONSHIP 2014 [HD]

There are four basic exercises in workout:

1. parallel bars training;
2. pull-ups on the turnstile bar;
3. lying down push-ups;
4. squats.

Main directions

Street Workout

The main emphasis is on bodyweight training. Exercises are performed in open areas in the yard, park, and so on. A special feature of street workout is the lack of competition. There are no better or worse. Everyone who is interested in this area helps each other and learns together.

Ghetto Workout

The trend that originated in the ghetto goes far beyond the boundaries of sports and park grounds. This is due to the fact that African American neighborhoods are full of drainpipes and elements such as fire escapes, benches, fences, and trees. All of them are “sports equipment” for performing training in the ghetto workout.

Sports Workout

It developed as an independent direction against the backdrop of the growing popularity of workout. The program not only gained many participants, but also added a variety of strength and difficult-to-perform elements. Sports workout differs from other areas in that it holds competitions with its own judging system, standards assigned by categories.

World workout championships are held regularly. The workout artist must not only perform the elements well, but also present his program as artistically and unusually as possible. The difficulty of the exercises performed is critical. The musical accompaniment makes it special. Most often these are compositions by Tayler, 2Pac, Troopkillaz. The song “I'm Workin' Out!” became a kind of “hymn” for workout artists. This sports movement united enthusiasts around the world.

Clothing and equipment

By and large, you can do without anything at all, just the desire to train is enough. There is nothing stopping you from doing this, for example, on the way to work or home: you are unlikely to be able to change clothes in an open area, but if your clothes and shoes are comfortable and do not hinder your movements, consider that you are ready for training.

If you are a supporter of a more thorough approach, you can purchase the following equipment for training:

• Comfortable sneakers or sneakers.
• Sportswear (T-shirt, training pants).
• Gloves for fixing hands - against calluses and slipping of hands.
• Special straps will reduce the load on the forearm and prevent you from falling off the horizontal bar.

Straps are especially useful for beginners who may not have the strength to grip firmly.

Gloves and straps for training on horizontal bars and parallel bars

What are the benefits of a workout?

The exercises in the program allow you to use nerve endings and muscles in a completely new way. In everyday life, swing movements are performed by the shoulder girdle, and the function of support falls on the legs. When performing elements on the horizontal bar, the latissimus dorsi muscles are used as a support, and swings are performed with the legs.

Thus, the horizontal bar is not just a sports element, but also opens up absolutely limitless possibilities for physical development. Doing exercises on the horizontal bar is a unique chance to become more agile, resilient, strong, not have problems with the vestibular system, and develop a sense of distance.

Benefits of workout

The horizontal bar makes it possible to use the muscle corset in an unconventional way, developing physical strength, balanced work of different muscle groups, a sense of distance, and coordination of movements. In everyday life, the muscular corset is used in such a way that the legs perform a supporting function, and the swing movements lie on the shoulder girdle.

When performing workout exercises on the horizontal bar, the main support falls on the latissimus dorsi muscles, and the legs do the swing work. Workout exercises force both muscles and nerves to work in a new way. By exercising on the horizontal bar, you can develop strength, endurance, agility; workout training develops the vestibular apparatus and a sense of distance.

The secret of popularity

Two things contributed to the popularization of the sport: the Bartenders team from the USA and the democracy of workout. It all started with the performances of workout artists from Bartenders in 2000. They attracted a huge number of enthusiasts wanting to join the movement. Hundreds of thousands of people decided to go out to their backyards and play sports that are available to everyone.

To practice workouts, you don’t need to pay to visit a gym or hire a personal trainer. You can train on the courtyard at any time and completely free of charge. You don't need to have any special equipment or buy sports equipment. The main thing is to have comfortable clothes, shoes, and gloves for training.

Fundamental Elements

Workout training is a combination of dynamic and static movements. The basic elements are fundamental. To perform complex elements on the horizontal bar that real pros do, you need to master them. Every beginner who decides to take up workout classes will have to start by mastering:

1. angel coming out;
2. the prince's exit;
3. swallows;
4. spears;
5. the gaits of a god;
6. horizon;
7. officer's exit;
8. power output on two and one arm;
9. checkbox.

Mastering the elements of street workout occurs in parallel with the training of basic exercises:

1. pull-ups;
2. front hanging;
3. push-ups and parallel bars.

Performing basic movements allows you to strengthen and increase the elasticity of tendons and ligaments, increase endurance and explosive power of various muscle groups.

Workout training for beginners

In the previous articles “Workout - Street Fitness” we got acquainted with the history of Workout, its principles and the benefits of training. We also recommend that you read the article “Training program for beginners”; it will be useful for those who have just embarked on the sports path, and in the “Diet” section you will receive detailed information about the correct and detailed diet for your body type. In this article, let's look at Workout for beginners, understand the exercises and create a training program.

If you want to do Workout, then first you need to decide for yourself why and for what you want to train, and then set real goals for yourself. To understand in which direction you should move, you first need to understand them.

There are three different directions in Workout: strength, technical and Gimbar.

Jimbar is a style in which there are a large number of complex elements.

Technical Workout is different in that it includes artistic gymnastics.

Strength Workout is the most popular direction, which includes basic exercises and strength elements.

Perhaps you choose one direction, or maybe several, but in any case, before you start studying the elements, you need to strengthen your ligaments and joints, as well as build and adapt your muscles to the load, otherwise this can lead to injuries. To start learning heavy tricks and elements, you must be physically fit. This means that you must confidently do pull-ups on the horizontal bar at least 15 times and do the same number of push-ups on the uneven bars. This is a foundation that will greatly simplify learning the elements.

Workout for beginners or where to start?

Start your training with the simplest. If you can't do dips, then start with push-ups. A good result would be a threshold of 25–30 times. After this, you can confidently begin traditional dips. As for pull-ups, you can start with low (multi-level) horizontal bars or simply do pull-ups on parallel bars with your feet resting on the ground at an angle. Having reached at least 15 times, you can already switch to the horizontal bars and try to pull yourself up on them. It is also very important to pump up your abs; it works when performing static exercises and elements. A well-pumped press serves as good protection for all internal organs, and it is simply necessary for a beautiful figure. There shouldn't be any difficulties here. You can also pump up your abs at home; regular crunches will do. But perhaps the most effective exercise for the abs is hanging leg raises to the bar. This exercise has an excellent effect on the entire abs and especially actively pumps the lower part of it (as you know, it is the hardest to pump).

List of exercises and effects on muscles:

-Pull-ups (medium, wide, narrow, and reverse grip)

(latissimus dorsi (lower and upper), rhomboids, biceps and partially rear deltoids)

-Push-ups (on parallel bars and off the ground)

(pectoral muscles, triceps and partially anterior deltoids)

-Leg raises (on the horizontal bar and parallel bars)

(abdominal muscles)

List of recommendations for beginners:

— Use reduced amplitudes . This is a very popular method, its essence is to do the exercise with only half the movement.

— Simplify the exercises . To do this, for example, you can use push-ups from the ground/floor instead of parallel bars or do push-ups on chairs at home.

- Help from a partner . If you find it difficult to do push-ups or pull-ups, you can ask your friend to help you. This technique can also be used to push your muscles to failure, this will provide an additional stimulus for the growth of your muscles.

- Take advantage of inertia . Most do not use it at all in their practice. But at the initial stage it can be useful.

Training program

The duration of classes in this program is 2-3 months (it is advisable to change programs so that the muscles do not adapt). You can do it for more than 3 months, but in this case it is advisable to change the exercises and increase the load. Rest between sets for 1–2 minutes or until breathing is completely restored. The program consists of 2 days. Depending on your level of fitness, you can exercise every other day. If you are a complete beginner, it’s hard for you to train and it takes a long time to recover, then you can train several times a week. Always warm up before training; a few minutes of warming up is enough. Try to warm up your entire body to get your heart rate up.

1st day

• Pull-ups (medium grip) - 2 sets of 6-12 reps
• Pull-ups (close grip) - 1 set to failure
• Dips (wide grip, elbows to the sides) - 2 sets of 6-12 reps.
• Push-ups from the ground/floor (wide arms) - 1 set to failure
• Leg raises on parallel bars 2–3 sets to failure

2nd Day

• Pull-ups (wide grip) – 2 x 6–12
• Pull-ups (reverse grip) - 1 set to failure
• Dips (narrow grip, straight body, elbows together) - 2 sets of 6-12 reps.
• Push-ups from the ground/floor (narrow hand position) - 1 set to failure
• Leg raises on the horizontal bar - 2-3 sets to failure

As for the legs, you can pump them up with squats. One-leg squats are a good way to load your legs. If you have a hard time or lose your balance, in this case you can help yourself with your hand, holding on to the support. Legs respond well to high loads, so you can do squats for 4-5 sets until failure, 1-2 times a week. Short distance sprints are also an excellent workout for your legs. If hypertrophy is important to you, then for additional load on your legs, you can use mountain runs in your training.

After each workout, do a cool-down. A cool-down is needed in order to reduce your heart rate and stretch your muscles, which in turn has a beneficial effect on growth and their further recovery.

You can find a list of all programs in the section: “training/workout/programs”!

As for nutrition, in this matter everything depends on the goal you set for yourself, so everything is individual. In the article “Principles of Proper Nutrition” you can learn all about the basic principles. If we talk about supplements, they are also necessary. For the athlete's ligamentous apparatus, you can use: chondroitin and glucosamine (supplement), collagen (protein). As for regular nutrition (instead of supplements), you can include in your diet: jellied meat, marmalade or gelatin candies.

Training for a beginner

Imperfections in the functioning of the vestibular apparatus cause certain problems both in people who have not been seriously involved in sports, and in physically trained athletes. A novice workout worker, regardless of the level of training, always has the danger of losing orientation when performing a flip and getting injured as a result of a fall.

This can be avoided by including exercises in training to “develop” the vestibular apparatus. Every training session for a beginner on the horizontal bar must include:

1. fungus - hanging upside down;
2. rocking;
3. rise by revolution.

Beginner training

Even physically trained athletes can encounter problems associated with imperfect functioning of the vestibular apparatus. The danger is associated with loss of orientation when performing coups. Training the vestibular system will help you avoid a traumatic fall. A workout program for beginners should include work on the vestibular apparatus; part of the time during each training session should be devoted to:

1. swinging on the horizontal bar;
2. hanging upside down - coffin exercise;
3. rise by revolution.

Swinging on the horizontal bar

An independent exercise, the characteristic feature of which is a large amplitude of movement. The recommended swing time for beginners is one minute. The execution time must be increased gradually. The load during swinging turns out to be floating. It moves from the pectoral muscles to the latissimus and in reverse order.

Swings performed while hanging are aimed at developing coordination, focused on a clear understanding of the comparison of space during movement:

1. the back bends slightly backward;
2. relax your back;
3. knees are pulled towards the chest;
4. legs are thrown forward.

The execution of the movement becomes an impulse that allows for pendulum-like swings. The position of the legs depends on the location of the body. They are straightened when the body moves backward. The legs are slightly bent and thrown sharply forward at the moment of passing under the crossbar, or, more precisely, at the lowest point.

Street Workout for Beginners. Training.

–5 kg per month

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3.4.3. Freezing is carried out upon availability of an application completed by the CUSTOMER. The CUSTOMER must request the application form from the CONTRACTOR when notifying the latter of the need for freezing.

4. RESPONSIBILITY OF THE PARTIES

4.1. In cases of non-fulfillment or improper fulfillment of its obligations under the Agreement, the Customer shall be liable in accordance with the legislation of the Russian Federation, taking into account the terms of this Agreement. The Contractor's liability is limited to Art. 15 of the Civil Code of the Russian Federation and cannot exceed the cost of the service.

4.2. The CONTRACTOR shall not be liable in the event of improper provision of the service, if the improper performance was the result of unreliable, insufficient or untimely information provided by the CUSTOMER, as well as due to other violations of the terms of this Agreement by the CUSTOMER.

4.3. The CONTRACTOR is not responsible for the failure of the service provided to meet the CUSTOMER's expectations and/or for his subjective assessment; such a failure to meet expectations and/or a negative subjective assessment is not a reason to consider the services provided to be of poor quality or not to the agreed extent.

4.4. The CONTRACTOR is released from liability for complete or partial failure to fulfill obligations under this Agreement, if this failure was the result of force majeure circumstances that arose after the conclusion of the Agreement, as a result of extraordinary events that the Parties could neither foresee nor prevent by reasonable measures (force majeure ).

4.5. The CUSTOMER undertakes to provide accurate information when filling out (re-issuing to a third party) the Application; the CONTRACTOR has the right to refuse participation in the Event to a person not listed in the list of participants. The final list of participants is formed by the CONTRACTOR 2 (two) working days before the start of the Event.

4.6. In the event that the CUSTOMER, for reasons beyond the control of the CONTRACTOR, did not use access to information materials, did not complete the tasks recommended by the Contractor, and did not notify the CONTRACTOR of his desire to refuse to provide services within the time limits specified in clause 3.3.9. of this Agreement or notified after the end of the Event, the service is considered properly provided and the funds paid to the CONTRACTOR are not refundable. The CUSTOMER agrees that the deductions specified in clause 3.3.9.1 are a penalty determined by the parties, which the CUSTOMER is obliged to pay to the CONTRACTOR in connection with the failure to fulfill the obligations assumed by the CUSTOMER to notify the CONTRACTOR.

4.7 The CONTRACTOR is not responsible for the results of the CUSTOMER during and after using the information material. All results depend on the individual physical fitness and characteristics of the CUSTOMER’s body, as well as the proper implementation of all instructions and recommendations received during the event.

4.8 The CUSTOMER is solely responsible for the state of his health and the consequences of improper execution of clause 3.3.10 of this agreement.

4.9. The CONTRACTOR is not responsible for changes in the health status (both physical and psychological) of the CUSTOMER before, during and after the completion of the event. The CUSTOMER accepts that consultations from the CONTRACTOR and third parties within the framework of the Event are only advisory in nature. The CUSTOMER assumes all responsibility for decisions made, actions and their consequences within the framework of the proposed recommendations.

4.10. Unconstructive criticism of information materials on the part of the Customer is not allowed, including gross condemnation of the actions of the Contractor and Trainers using profanity, both in personal communication and in public communication. The interaction between Trainer, Performer and Client is based on mutual respect. In case of violation of this clause, the Contractor has the right to deny the Customer access to information materials without refund of remuneration, and to terminate this agreement unilaterally.

5. DISPUTE RESOLUTION

5.1. All disputes and disagreements arising in connection with the execution of this Agreement are resolved by the Parties through negotiations.

5.2. In case of failure to reach an agreement between the Parties, all disputes are considered in court, in accordance with the legislation of the Russian Federation under the jurisdiction of the CUSTOMER.

6. RESULT OF INTELLECTUAL ACTIVITY

6.1. All materials provided by the CONTRACTOR to the CUSTOMER in the process of organizing, compiling information material, its use (including, but not limited to, methods, descriptions, exercises (both in combination and separately), the procedure for determining and recording results, etc. ), as well as the results of photo and video filming received by the CONTRACTOR during the Event, are the result of the intellectual activity of the CONTRACTOR and its partners, the exclusive copyright, including related copyright rights, belongs to the CONTRACTOR or its partners. All materials provided by the CONTRACTOR to the CUSTOMER during the Event (including, but not limited to, methods, descriptions, exercises (both in combination and separately), the procedure for determining and recording results, etc.) are intended only for the CUSTOMER, The CUSTOMER has no right to publicly copy, quote, disclose their performance or transfer for use to third parties.

6.2. The CUSTOMER does not have the right to copy audio and video materials of the CONTRACTOR's Events broadcast online, in whole or in part, to record broadcasts of Events, as well as to record the content of such Events in whole or in part in any way and/or on any tangible medium, as well as to use the content of the specified Events without the written consent of the CONTRACTOR (including by public copying or quoting, as well as publication of the process of performing exercises and techniques included in the Event), which will be considered a violation of the exclusive right of the CONTRACTOR and entails civil, administrative and other liability in accordance with with the current legislation of the Russian Federation. In cases of unauthorized copying or distribution of the results of intellectual activity, the Contractor has the right to terminate the provision of services unilaterally without returning the remuneration received.

7. OTHER CONDITIONS

7.1. This Agreement is valid until the Parties fulfill all obligations. All Annexes are an integral part of this Agreement.

7.2. Completion by the CUSTOMER of the Application, which is filled out on the CONTRACTOR’s website, is an integral part of this Agreement.

7.3. By concluding this Agreement, the CUSTOMER agrees to the use of information about himself, his relationship with the CONTRACTOR, his personal data, data about his business and income transferred to the CONTRACTOR as part of the execution of this Agreement, the publication of materials about the fact of receiving services from the CONTRACTOR in the media - television , radio, on the Internet, print media, social networks, as well as publication of these materials on the official website and social resources of the CONTRACTOR. Consent to the processing of personal data is an integral part of this Agreement.

7.4. By concluding this Agreement, the CUSTOMER agrees to the use of the CUSTOMER’s image included in the results of intellectual activity. If the CUSTOMER does not agree to grant the rights to use his image, he notifies the CONTRACTOR in writing by email at [email protected] .

7.5. In all other respects that are not provided for in this Agreement, the Parties will be guided by the current legislation of the Russian Federation.

7.6. The CUSTOMER confirms that all the terms of this Agreement are clear to him, and he accepts them unconditionally and in full.

7.7. This Agreement may be changed unilaterally by the CONTRACTOR. In case of changes, the CONTRACTOR is obliged to notify the CUSTOMER 5 days before the changes come into force, by sending an information letter by any available means of communication, or by publishing an information letter on the website www.workoutrus.ru. In case of non-acceptance of the Agreement taking into account the changes, the CUSTOMER is obliged to inform the CONTRACTOR about his disagreement within 5 days from the date of publication of information about changes to the terms of the Agreement in writing by email at [ email protected] If the CUSTOMER has not received any notification of non-acceptance of the Agreement taking into account the changes within 5 days, the contract is considered changed unilaterally. The absence of messages from the CUSTOMER is considered agreement with the changes and acceptance of the changes in full.

8. PERFORMER:

Individual Entrepreneur Danilyuk Tamara Yurievna INN 614804082130 OGRN 317784700250550 BIC 044525974 [email protected]

Appendix to the offer agreement for the provision of services for holding events by individual entrepreneur Danilyuk Tamara Yuryevna dated October 20, 2020.

Event name: “Make a body”

Event format: online, via the Internet (in a closed group on VKontakte and Instagram or in your personal account on the website www.workoutrus.ru)

Events page: www.workoutrus.ru

Event account: https://www.instagram.com/workout.rus/

CONTRACTOR's email

IP Danilyuk Tamara Yurievna

Training program

It does not have any frames or restrictions. The workout designer can compose it in any order. The main thing is that all exercises are correctly selected. The given training, designed for four days, is suitable for beginners and will give an idea of ​​​​how to select elements in the future.

First day training

• medium grip pull-ups;
• push-ups (hands shoulder-width apart);
• hanging leg raises;
• push-ups with forward bend on parallel bars;

Second day training

• wide grip pull-ups;
• push-ups (arms wider than shoulders);
• hanging leg raises;
• push-ups on parallel bars.

Third day training

• close grip pull-ups;
• push-ups (hands narrower than shoulder width);
• hanging leg raises;
• Bend over parallel bars.

Fourth day training

• reverse grip pull-ups;
• push-ups (hands shoulder-width apart);
• hanging leg raises;
• push-ups on parallel bars.

Workout elements

In workout, not only the exercises, but also the elements are of great importance. Elements are static or dynamic actions that are spectacular. This is what athletes are ready to demonstrate during performances. One element may be repeated one or more times during a performance program. Workout includes gymnastic and strength elements.

To perform most of the elements, good physical preparation is required. First, we will look at some elements of workout and a brief description of basic exercises suitable for doing at home, and only then workouts that will gradually lead you to mastery in their implementation.

Static elements

These are the elements that are associated with holding the body in a certain position. Most of them require good muscular endurance to perform. Let's look at some of the static elements.

Planche

The planche (or horizon) is an element that requires good physical fitness, patience and training. It is especially important to have developed upper body muscles.

an exercise that requires considerable physical preparation

Planche can be performed on parallel bars or on the floor

This exercise is a handstand in which the back, pelvis and legs are parallel to the floor. In this case, the legs can be either spread apart (an easier version of the exercise) or brought together (a more complex version).

Beginners should start with preliminary exercises before performing the horizon, such as:

• classic push-ups;
• push-ups on parallel bars with palms located at waist level;
• “frog” hand balance;
• pull-ups.

Video: Instructions for performing planche at home

Frog handstand

One of the basic static workout exercises, which also serves as a preparatory element for the planche. Suitable for doing at home.

preparatory exercise for planche, as well as an independent element of workout

Technique for performing the “frog”:

1. We lower ourselves into a squat position, place our palms on the floor at a distance slightly wider than our shoulders, rest our elbows and triceps on the inner thighs.
2. From this position, we continue to bend our elbows to a right angle and move our body weight forward, trying to lift our legs off the floor. To make it easier to maintain balance, your gaze should be directed straight ahead, that is, forward and slightly down. If you can’t lift both legs yet, lift them off the floor one at a time, trying to gradually find balance.

Front hang

The front hang is an element that involves hanging on a horizontal bar or parallel bars so that the body is parallel to the floor. This element is difficult for a beginner and requires additional preparation.

Requires good physical fitness to perform

Lead-up exercises for the front hang:

• Wide grip pull-up. To start learning how to do a front hang, you need to be able to do at least 10 pull-ups.
• Corner on the horizontal bar. An exercise that involves hanging on a horizontal bar with your legs raised at right angles to your body. You can start the exercise by raising your legs bent at the knees, and then gradually moving on to the classic exercise with straight legs.

hanging on a horizontal bar with legs bent at right angles

• Push-ups on the horizontal bar or parallel bars.

Once you learn how to do all these exercises, you can begin to master the front hang. At first, you can try to do it with your legs tucked towards your stomach. Then you can try to stretch one leg forward, strictly monitoring the execution technique, then return it back and stretch the second. When you begin to manage to keep your body parallel to the ground, you can begin to work with stretching both legs.

Video: How to learn to do a front hang (basic)

Handstand

Handstand is a static element of workout, which consists of standing vertically on your hands perpendicular to the floor. To perform it, you need well-developed muscles of the upper body, as well as developed balance skills.

muscles that work during the execution of the element

The most common way to learn a handstand is to first perform it on a wall bar. The sequence of actions in this case will be as follows:

1. We stand with our backs to the wall bars and bend forward. We rest our palms, located slightly wider than our shoulders, on the floor.
2. Leaning on your hands, step up the stairs with your feet.
3. We tear off one or the other leg from the wall, little by little trying to tear both legs off it and gain balance.

Video: Handstand with Swedish wall from scratch

Dynamic elements of workout

Dynamic elements of workout are gymnastic elements that involve movement.

Spichag

Spichag is a dynamic element of workout, which consists of performing a handstand with raising and spreading the legs. This element is also not made from scratch and requires preparation.

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Preparatory exercises for the element will be:

• Plank. Develops the abdominal and core muscles, which will allow you to step into a match and help you maintain balance.
• Hanging leg raises will also work your abdominal muscles.
• Push-ups and pull-ups will work the shoulder girdle.
• The handstand must be performed perfectly and without support. You can also try doing push-ups from a handstand.
• Also, to perform a match you need a good stretch. It is worth doing exercises to stretch your legs (primarily exercises leading up to the cross splits) and stretch your back (a fold works well).

Technique for performing the match element:

1. You can start entering the match while standing against the wall. Place your palms at a distance of 15–20 cm from the wall, fingers pointing towards it. As you exhale, push your feet off the floor, trying to reach the wall with your pelvis and fix the position. At the first stage, the legs can be bent at the knees.
2. Then try to climb up to the wall with your legs straight and, as far as possible, spread them to the sides. It is for this purpose that we do exercises in preparation that lead to cross splits.
3. If you already manage to balance against a wall, try going into a match with your legs spread apart without a wall and landing alternately on one or the other leg.
4. Continue to catch the balance at the top point, and after a while you will have a full-fledged match.

Video: Instructions for preparing and performing the match at home

General recommendations

Each workout begins with a mandatory warm-up. A daily set of exercises is done without any breaks. The full complex is repeated three to four times, allowing yourself to rest for a few minutes between sets. To avoid overwork, take two to three days a week off from training.

Absolutely anyone can start working out. There is a place for everyone on the yard, regardless of their level of training or age.

Igor March 30, 2016

Basic exercises

The standard workout program consists of the following stages:

• Basic pre-training. This is the first stage, mandatory for every athlete who decides to take up workout. Includes a whole range of exercises: pull-ups on the horizontal bar with a reverse close grip, jumping pull-ups, negative pull-ups, squats, grasshopper push-ups, 1-arm muscle-ups, etc.
• Main job. At this stage, the basic characteristics are improved. Exercises: 2-arm push-ups, wide-grip pull-ups, squats with a load, push-ups with narrow arms, push-ups on wide parallel bars.
• Periods of specialized training. This stage is provided if some muscles are lagging behind in development. The set of exercises is selected individually, depending on the characteristics and specialization of the muscles being pumped.
• Gymnastics. It is carried out for those who plan to master complex movements on the uneven bars and horizontal bar. The program includes all sorts of things: inversion lifts, parallel bars, “needle”, “parrot”, “coffin”, “kirdyk”, etc.

Interesting fact. Workout is an excellent addition to weightlifting. It should not be considered as a full-fledged workout. With the help of this program, you can prepare your body for serious loads and understand what type of exercise is best to start implementing in this case.