Workout training is a type of physical activity that allows you to achieve the following goals:
Work on yourself without financial investments. This is the optimal type of training for men and women who do not want to spend money on a subscription to a fitness club or classes with a trainer. Street Workout is completely free. To start training, nothing is needed – just go outside and start practicing the programs that you will find below.
Improve your body with minimal time. Workout – it saves time and money with maximum results. Workout allows you not to waste time going to the fitness club, waiting for the line to the projectile. The athlete just goes outside and begins to train. Workout is an optimal training system for those who do not want to complicate their lives with a variety of different exercises.
Lose weight. Street training is one of the best helpers for men and women who are overweight. Many obese men and women are shy of their bodies, afraid of slanting looks in the gym. Good news for you: you can train at any time of the day with Quality Clenbuterol Online. Then, when there is no witness to your training. Workout is one of the best starts for those who want to lose weight.
Gain muscle mass. Horizontal bars, bars, as well as a variety of exercises for which additional devices are not needed, is an opportunity to build muscle even for the largest sloop in the world. It doesn’t matter how much you can push up or pull yourself up right now. Not a sentence if your weight fluctuates around 50-55 kilograms, but you can see through the skin of the bone. Workout will make any newcomer a strong, muscular, attractive man.
Improve the proportions of the figure, get rid of any problem areas. Workout is a sport not only for men, but also for women. Street Workout allows you to increase muscle mass in the right places and “get rid” of excess fat. This is the best body shaping tool for beginner athletes.
Improve the psychological state, increase the efficiency of the hormonal system. Training on the street provokes the release of hormones of happiness, which help men and women look at the world in more positive colors. This is the reason why many athletes “sit down” to train: working on their own body gives them tremendous pleasure, makes them a little happier. Objective factors are added to the subjective feeling of happiness: a person with an attractive figure, a healthy body and a clear mind (workout helps to improve brain activity) is in demand in society, is an attractive partner for the opposite sex. You can give a guarantee for this: Street Workout will make you a much happier person in the future 1-3 months.
Find friends. Men and women who share your views are interested in improving their lives. Workout is not necessarily a joint training, but the feeling of the team prompted many young people and girls to take classes. You can work alone, but fellow athletes can bring a little more happiness to your life.
Street Workout is a movement that helps to achieve goals not only for a specific person, but also for the whole people, all of humanity as a whole.
Workout has the following global goals:
Improve global health. One of the main problems in modern healthcare is a sedentary lifestyle. The human body, which for thousands of years has been imprisoned for physical activity, cannot for decades adapt to life at the computer. 100 years ago, only 20% of men and women were engaged in sedentary work. Now – more than 80%. The consequence is the epidemic of obesity, cancer, rejuvenation of age-related diseases. Workout is the easiest and cheapest way to compensate for the consequences of a sedentary lifestyle on a global scale.
Improve the appearance and figure, get rid of any problem area. Workout is a global beauty salon. With regular street workouts, anyone can create the body of their dreams.
Attract people to a common cause. Our world is a civilization of individualists, who are very independent and independent, but deep inside unhappy due to the lack of understanding, support, a sense of community and other values ??that can only be obtained from interaction with a person. Workout is a common cause in which everyone is interested in each other’s progress. Everyone is interested in like-minded colleagues in training. Athletes who have been practicing Street Workout for several years always celebrate a social change in their lives. On a state or planet scale, healthy social bonds reduce tension between people.
Improve everyone’s psychological state. Workout training promotes the release of hormones of happiness, which allow you to feel happiness subjectively. The objective side is added to the subjective feeling of happiness – the athlete achieves his goals, becomes a stronger, more resilient, attractive person. We get a happier people, a happier humanity.
These are just the main goals of Workout. The world of street sports opens in its own way before everyone.
Workout. Training principles
Before starting the practical part, we must understand the principles of workout training. Without understanding the principles of street training, the effectiveness of the best training schemes is reduced to zero.
Street Workout is the following training principles:
Gradual principle
7 out of 10 athletes throw workouts in the first year of training. The vast majority of them abandon training in the first 3-4 weeks. The problem is overtraining, which beginners earn because of too hard training. The desire to achieve everything and immediately leads to the fact that the body does not have time to cope with new stress. The level of cortisol (stress hormone) rises, not only the body begins to hurt, but also the psyche, which suffers due to the high level of stress hormones. No willpower helps. An enthusiastic athlete who has started workout training incorrectly will increase his cortisol to the maximum possible value and quit training.
We start with a simple, light load that does not lead to excessive discomfort. The initial load may be less than you can do in the first training session.
After this workout, the muscles will hurt for a week. The muscles and nervous system will experience excessive discomfort. It will be postponed in the subconscious that workout training is very difficult and painful.
Therefore, we start with the following scheme:
- Pull-ups
- Dips
- Squats
After this training, the muscles will hurt for 1-2 days. On the third day, you can return to training.
Seamlessly, without excessive discomfort, start workout training. Only such a start will provide results in the medium and long term.
The principle of progression of loads
The key principle that must be followed to achieve the result as soon as possible is the principle of progression of loads.
Training is a stress factor, which is necessary for muscle growth and improvement of any indicators. The body, being in the pit after training, is restored to a pre-workout level, after which it creates a reserve in case of a similar stress recurrence.
Increasing reserves allows you to increase the load in the next training session. Then we recover, create a new reserve for a new level of stress and increase the load again. And so on ad infinitum.
The principle of progression of loads is an integral part of any strength training!
This small paragraph is much more important than any particular workout routine.
The principle of progression of loads in workout may look like this:
CrossFit. The program for beginners. Training number 1
- Pull-ups
- Dips
- Squats
Progress is minimal or not at all. The principle of progression of loads is neglected. There is no result.
It is not necessary to increase the load every workout. The frequency of load increase depends on:
Length of service. The longer the athlete trains, the greater the load, the less often you need to increase the load.
The work of the hormonal and nervous systems. Lack of hormones or CNS capacities leads to the inability of the body to create reserves.
Age. The younger, the easier it is to progress.
The quality of recovery. Nutrition, sleep, and the use of restorative mechanisms belong to this point.
Training program.
Principle of supercompensation
Compliance with the principle of progression of loads is complicated without understanding the principle of supercompensation.
The training cycle is divided into the following phases:
Injury Training. Muscles are stressed, microtraumas appear. The hormonal system and central nervous system are subject to stress. In training, muscles and strength indicators do not grow! There is no point in everyday training.
Recovery. It starts after the workout is completed. The body gradually returns to the pre-workout state. Muscles, central nervous system and hormonal system are restored to the level before training (!). At the recovery stage, workouts are not only meaningless, but also harm the progress of the athlete.
Supercompensation. The stage where the necessary reserve is created. Training is only effective in the supercompensation phase! Muscles recovered and expanded beyond the pre-workout level. Only here we will be comfortable going beyond the previous workout.
Loss of supercompensation. Occurs when an athlete has missed the super compensation phase. The body returns to a pre-workout level. The problem is peculiar to athletes who train too rarely.
More information about how training looks in different phases of the training process can be found here.
Pleasure principle
The principle of any workout workout, which states: working on your body should be fun. If there is no pleasure, the athlete makes a mistake in something.
The following rules will help you to follow the principle of pleasure in the training process:
Pleasure may not appear from the first training session. More often – after 1-2 months of regular training. It is difficult to immediately enjoy the workouts that make the body very uncomfortable. If you are far from sports, then in the first few weeks there will be more discomfort than pleasure. The pleasure-discomfort ratio will change. Over time, pleasure will become so overwhelming that discomfort will cease to be noticed.
Do not overload yourself in training, do not work to failure in each approach. Allowed – 3-5 failures for the entire training. Failure training wears out the nervous and hormonal systems. Effective only for athletes who use anabolic steroids.
Follow the principle of supercompensation. Workout pleasure cannot be obtained through training in the recovery phase, which wear out the body and psyche.
After training, the athlete should be tired, but not on the verge of death. If after a good workout you cannot bring yourself to feelings for 60 minutes – the load is too great, it gives more discomfort than pleasure.
Do not exercise with physical or psychological wear. Example: at the same time you have a lot of problems at home and at work. If these problems are not too voluminous in psychological terms, training can relieve the psyche. In the event that too much energy is spent on solving problems, and when thinking about training, an attack of nausea begins, physical activity will only aggravate things.
Love the process. We strive for the result, for the “checkmark”, but without love for the training process, without sympathy for what you are doing, you will not be able to get this “checkmark”.
Workout programs
The selection of a training program is an individual process that needs an understanding of the principles of workout, awareness of one’s current abilities.
Based on these principles, we have developed a program that is suitable for any workout. There are no complex elements performed on the horizontal bar or uneven bars. This program contains exercises that prepare to perform complex elements. These schemes can turn a 120-pound fast food lover into an 80-pound flexible athlete.
Start training at a stage that matches your current physical fitness:
Explanations for the initial programs:
Performing these schemes turns you into another person. Externally and internally. From a clogged, full (or skinny) man (woman), there is a transformation into a fit, muscular man with an inner core and strong goals in life. Everything is changing.
It is not necessary to increase the load at each workout. At the level of one program, you can be from 1 to 5 workouts. Do not sacrifice exercise technique to achieve imaginary progress.
Do not give up. The body and psyche will resist change. Our body loves balance. If a person lies on the couch for 35 years, his body will resist a new way of life. He doesn’t know that a workout is
These schemes are better suited for men. Girls need to focus on the lower body. Add lunges, add a rope earlier, do not focus on pull-ups and push-ups.
The implementation of these schemes equals the willingness to execute complex workout elements.
Your body and psyche are changing dramatically. This program is a breakthrough in appearance and attitude for any man. This is an extremely fast transformation.
Do not strive to progress faster. This program is the best option for any beginner. Nothing more effective in the coming decades in the world of workout training will not be created. Follow these schemes clearly, keep the correct exercise technique and the result is guaranteed.
You can make adjustments to these circuits depending on your functional state. You can complicate or lighten the initial programs. The main thing is to use basic exercises, work out the whole body in one workout and adhere to the principles laid down in the scheme.
Workout outfit
Workout is a sport in which you can succeed without additional equipment.
The acquisition of various workout accessories accelerates the beginner’s training progress, and makes classes more comfortable and productive.
We have collected all the equipment that the workout may need at different stages of the training path.
Elastic band for pull-ups
Pullups are the main exercise for the upper body for men. Pull-ups form a v-shaped figure, which every athlete aspires to, and also have a number of healing effects.
In the above programs, we start with 2-3 pull-ups. This is the minimum that is needed to strengthen the muscles, for further progress in this exercise.
But not all men and women can pull up 2-3 times, and then perform another 2-3 pull-up approaches with the right technique.
Workout is gorgeous in that it is able to train an athlete from scratch.
If you don’t know how to pull yourself up – buy a rubber band for pull-ups that compensates for part of your weight, and learn the correct technique from scratch. Rubber has different resistance, which makes training the most individual and gradual. Example: your weight is 120 kilograms. You cannot pull yourself up even once.
We take the rubber, which compensates for 30 kg, and pull ourselves 4 times. We use rubber, which compensates for 50 kilograms, and we pull up 8 times. We use rubber with a compensatory effect of 70 kg and perform 14 pull-ups with the perfect technique.
This is the best simulator for beginner workouts who are temporarily in poor physical shape.
Wall horizontal bar and bars
Workout is a street sport. But for self-confidence, you can start with home training. Wall horizontal bars and bars – the best equipment for beginner athletes. Cheap and efficient.
Loops for training
They can be both an addition to street training, and an independent simulator, with which you can practice at home and on the street. Training loops are ideal in situations where you do not have the opportunity to conduct training on the street (bad weather, lack of time, lack of energy). Even if you do not engage with loops on an ongoing basis, we advise you to purchase them for such cases.
Speed rope
An indispensable attribute for men and women who want to lose weight, bring their body into shape, improve the proportion of the figure, tighten functional training. Jump rope is one of the best workout helpers. It is not visible just because the rope is difficult to sell: the simulator is inexpensive, simple as two pennies, and the result is enormous. Speed ??rope is a lightweight, faster model of the simulator known to all. With the help of a high-speed skipping rope, you can burn calories faster, move with greater speed towards your goal.
Horizontal Hooks
An alternative is webbing for a horizontal bar. The simulator to relieve excess load from the hands during pull-ups and pulls. Hooks for the horizontal bar allow you to work out the target muscles more efficiently, pull up more times, learn how to perform the main exercise for the top of the body with the perfect technique. Complete with a rubber band for pull-ups are the optimal set for everyone who is learning to master this exercise.
Neck Extender
The simulator, the properties of which are opposite to hooks and straps. The neck extension (or horizontal bar) is optimal for training grip strength, developing the muscles of the forearms and improving brain-muscle communication.
Before choosing one of these simulators, decide on the purpose of the training, familiarize yourself with the goals of using each simulator.
Training mask
Favorite runner trainer. It takes stamina and mental readiness for exertion to a new level. It can be used when performing any exercises as part of street training.
Loops Beresh
Loops of Beres – one of the best simulators for athletes who wish to pump up the press. The loops remove the load from the forearms and hands, allow you to work out the muscles of the press with maximum impact. Beresh loops are suitable for performing any exercises with the crossbar, but it is the training of the press with loops that takes you to a new speed of progress.
Workout. Photo motivation
These photos reveal the essence of workout training, increase motivation for fatigue or loss of orientation in training:
We have put together a video about the workout in one place, so that in case of loss of motivation you remember: it makes no sense to give up. A person who regularly works on himself, goes to a new level in physical and mental development, receives much more happiness from life. This pleasure is worth it at times to endure discomfort and not give up.