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Workout — sport is available to everyone!

Direction workout, the name of which comes from the English word workout, emerged in the late twentieth century. His "homeland" is now America, but rather by playgrounds in the United States. A mandatory element of workout is training for explosive power and endurance. Between the American and Russian style there are some differences. Russian style is more forceful, but the main emphasis is on static powerful exercise.

Originated in yard areas this "sport" was street. To do the workout, just forget about the comfortable room of the sports hall. Are street workout is not under the guidance of the coach, and surrounded by friends or mates who share one desire — to do sports in the open and fresh air.

To better appreciate this sport, we invite you to see snippets of the world Cup:

Basic exercises in the workout four:

  1. training on parallel bars;
  2. pull on the bar of the turnstile;
  3. push-UPS from a prone position;
  4. squats.

The main directions

Street WorkoutStreet workout (Street Workout)

The emphasis is on the training with their own weight. Exercises are performed in open areas in the yard, Park and so on. Feature of street workout is the lack of competition. Neither the best nor the worst. All interested in this direction, helping each other, learning together.

Ghetto WorkoutGhetto street workout (Ghetto Workout)

Born in the ghetto direction goes far beyond sports and Park areas. This is because the areas of origin of African Americans is full of drainage pipes and elements such as fire stairs, benches, railings, trees. All of them are "sports equipment" to perform the training ghetto street workout.

Sport WorkoutSports workout (Sport Workout)

As a self-direction developed against the backdrop of increasing popularity of workout. The program has gained not only many members, but got lots of power and difficult to execute elements. Sports workout different from other areas in that it competitions with their own system of judging, standards, assigned a level.

The world Championships are held regularly workout. Vercouter not just have to perform well and represent your program as an artistic and unusual. The complexity of the exercises is crucial. The special atmosphere of the "performance" gives music. Most often it is the composition Tayler, 2Pac, Troopkillaz. A kind of "anthem" for Vercauteren was the song "I'm Workin' Out!". This sports movement has United enthusiasts around the world.

What are the advantages of workout?

Exercise programs allow you to use the nerve endings and muscles in a completely new way. In the daily life of the flapping motion are the shoulder straps, and the support rests on legs. When performing elements on the bar as a support involved the latissimus dorsi, and Mahi are committed feet.

Thus, the horizontal bar is not just a sports element, but also opening up endless possibilities of physical development. Exercises on the horizontal bar is a unique chance to become more nimble, resilient, strong, not to have problems with the vestibular apparatus, develop a sense of distance.

The secret of popularity

Promote sporting areas contributed to two things: the team of Bartenders from the United States and the democracy of workout. It all started with the speeches of Vercauteren of Bartenders in 2000. They attracted a huge number of enthusiasts wanting to join the movement. Hundreds of thousands of people decided to go by playgrounds and sports, which is available to everyone.

To do the workout not have to pay for a gym or hire a personal trainer. To train in the yard can be absolutely any time and absolutely for free. No need to have any special equipment, buy sports equipment. The main thing is to be comfortable for workoutsclothes, shoes, and gloves.

Fundamental elements

Training vercoutere is a combination of dynamic and static movements. The basic elements are fundamental. To perform complex elements on the bar that make these pros, you must master them. Every beginner, who decided to do workout, have to start with development:

  1. the release of the angel;
  2. the Prince;
  3. swallows;
  4. spears;
  5. gait of God;
  6. horizon;
  7. officer output;
  8. power output on two and one hand;
  9. checkbox.

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

  1. pull-UPS;
  2. front vis;
  3. pushups on the bars.

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

Discharges in the workout

There are seven digits. They follow in ascending order. The sixth corresponds to the candidate master, and the highest (seventh) master. To discharge it is possible for the results of the main and basic elements during the competition. The higher the rank, the more complex the programme is shown. Increasing the number of repetitions of basic movements, and basic elements of more complicated.

Training for the beginner

The imperfection in the functioning of the vestibular apparatus causes some problems like people that are not involved in sports seriously and physically prepared athletes. For novice vercoutere, regardless of the degree of preparation, there is always a danger of losing orientation, performing a coup injury in the fall.

To avoid this allows the inclusion in the training exercises over the "design" of the vestibular apparatus. Every workout is a beginner on the bar must include:

  1. fungus — dead-hangs head-down;
  2. rocking;
  3. the rise of the coup.

Swinging on the bar

Independent activity, characteristic feature of which is large amplitude motion. Recommended time swinging for beginners is one minute. Execution time should increase gradually. Load rocking is floating. It goes from the chest muscles wide and in reverse order.

Rocking performed in vis focused on the development of coordination, focused on the clear presentation in the map space during motion:

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

The implementation of traffic becomes the pulse, allowing for a pendulum swinging. The position of the feet depends on the point of finding a body. They straightened when the body moves back. The legs are slightly bent and thrown sharply forward at the moment of passing under the bar, or rather, at the lowest point.

The training program

Not have any limits. Vercouter can make it randomly. Importantly, all the exercises have been correctly selected. Given the training lasts for four days, suitable for beginners and will give an idea on how to match elements in the future.

Training first day

  • pullups medium grip;
  • pushups (hands are shoulder width apart);
  • rises feet in vis;
  • push forward on the bars;

The training of the second day

  • pull-UPS wide grip;
  • pushups (hands wider than shoulders);
  • rises feet in vis;
  • pushups on the bars.

The training of the third day

  • pullups narrow grip;
  • push-UPS (hands shoulder width);
  • rises feet in vis;
  • dips leaning forward.

The training of the fourth day

  • pull-UPS reverse grip;
  • push-UPS (hands shoulder width);
  • rises feet in vis;
  • pushups on the bars.

General guidelines

Each training session starts with a mandatory warm-up. Daily set of exercises done without any interruptions. A full range is repeated three to four times, giving yourself a break between sets a few minutes. To avoid fatigue, two to three days a week to arrange the restfrom training.

To start the workout, you can. In the yard is a place for everyone, regardless of his training or age.