Workout - a sport accessible to everyone!

The direction of workout , the name of which came from the English word workout , arose at the end of the twentieth century. America became its "homeland", or rather, the courtyards of the United States. A mandatory element of the workout is explosive strength and endurance training. There are some differences between the American and Russian styles. The Russian style is more powerful, and the main emphasis in it is on powerful static exercises.

Originating in the courtyards, this "sport" has remained street. To workout, you should immediately forget about the comfortable facilities of the gym. Street training takes place not under the strict guidance of a coach, but surrounded by friends or comrades who share a common desire - to play sports in the open and fresh air.

To better appreciate this sport, we suggest you look at fragments from the World Cup:

There are four basic exercises in workout:

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


  • 1 Main directions
    • 1.1 Street Workout
    • 1.2 Ghetto Workout
    • 1.3 Sport Workout
  • 2 What are the benefits of workout "> 3 The secret of popularity
  • 4 Fundamental Elements
  • 5 Ranks in workout
  • 6 Beginner Training
  • 7 Rocking on the horizontal bar
  • 8 Training Program
  • 9 General recommendations

Main directions

Street Workout

The main emphasis is on self-weight training. Exercises are performed on open areas in the yard, park and so on. A feature of street workout is the lack of competition. There are neither better nor worse. Everyone who is fond of this direction helps each other, learning together.

Ghetto Workout

The direction that originated in the ghetto goes far beyond the boundaries of sports and parks. This is due to the fact that the areas of African-Americans are full of gutters and elements such as fire escape, benches, fences, trees. All of them are “sports equipment” for training in the ghetto workout.

Sports Workout

As an independent direction, it developed against the backdrop of the growing popularity of workout. The program acquired not only many participants, but also replenished with many power and difficult to execute elements. A sports workout differs from other directions in that it hosts competitions with its own refereeing system, standards assigned by categories.

Workout World Championships are held regularly. The workout should not only perform elements well, but also present your program as artistically and unusually as possible. The complexity of the exercises performed is crucial. The musical performance gives a special atmosphere to the "performance". Most often these are compositions Tayler, 2Pac, Troopkillaz. The song “I'm Workin 'Out!” Became a kind of “anthem” for the workout. This sports movement has united enthusiasts around the world.

What are the benefits of workout ">

The secret of popularity

Two things contributed to the popularization of the sport: the Bartenders team from the United States and the democratic workout. It all started with a Bartenders workshop in 2000. They attracted a huge number of enthusiasts who want to join the movement. Hundreds of thousands of people decided to go to the yard and go in for sports, which is accessible to everyone.

To workout you do not need to pay for a gym visit or hire a personal trainer. You can train in the courtyard at any time and for free. No need to have any special equipment, buy sports equipment. The main thing is to have clothes, shoes, and gloves that are comfortable for training.

Fundamental elements

Workout training is a combination of dynamic and static movements. The core elements are fundamental. To perform complex elements on the horizontal bar that make real pros, it is necessary to master them. Each beginner who decides to engage in a workout will have to start with the development of:

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

The development of street workout elements takes place in parallel with the training of basic exercises:

  1. pull-ups;
  2. front vis;
  3. push-ups from the floor and on the uneven bars.

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

Workout categories

There are seven digits. They follow in ascending order. The sixth corresponds to the candidate for the master, and the highest (seventh) - to the master. You can get a rank based on the results of the implementation of the basic and basic elements during the competition. The higher the rank, the more complex the program is demonstrated. The number of repetitions in the basic movements increases, and the basic elements become more complicated.

Beginner Training

The imperfection in the work of the vestibular apparatus causes certain problems both for people who did not play sports seriously, and for physically trained athletes. A novice workout, regardless of the degree of preparation, there is always a danger of losing orientation, performing a coup, getting injured as a result of a fall.

This can be avoided by including exercises in the training on the “development” of the vestibular apparatus. Each beginner training on the horizontal bar must include:

  1. fungus - hanging upside down;
  2. swinging;
  3. the rise of the coup.

Rocking on the horizontal bar

Independent exercise, a characteristic feature of which is a large range of motion. The recommended rocking time for beginners is one minute. The execution time needs to be increased gradually. The load during swinging is floating. It passes from the pectoral muscles to the broadest and in the reverse order.

Rocking performed in the hang, aimed at the development of coordination, focused on a clear view in the comparison of space during movement:

  1. back bend slightly back;
  2. relax your back;
  3. knees are pulled to the chest;
  4. legs throw forward.

The execution of the movement becomes an impulse, allowing the swinging of the swing. 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 time of passage under the crossbar, or rather, at the lowest point.

Training program

It does not have any framework and limitations. Workout can make it in any order. The main thing is that all exercises are correctly selected. The training, designed for four days, is suitable for beginners and gives an idea of ​​how to select elements in the future.

First day training

  • medium grip pull-ups;
  • push-ups (arms are shoulder width apart);
  • leg raises in the hanger;
  • push-ups with an inclination forward on the uneven bars;

Second day training

  • wide grip pull-ups;
  • push-ups (arms wider than shoulders);
  • leg raises in the hanger;
  • push-ups on the uneven bars.

Third day training

  • tight grip pull-ups;
  • push-ups (arms already shoulder width);
  • leg raises in the hanger;
  • push-ups on bars with an inclination forward.

Fourth day training

  • pullbacks;
  • push-ups (arms shoulder-width apart);
  • leg raises in the hanger;
  • push-ups on the uneven bars.

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 from three to four times, giving yourself a break between sets for several minutes. To avoid overwork, two to three days a week take a rest from training.

Anyone can start workout. In the yard there is a place for everyone, regardless of their degree of preparation or age.