Workout is a modern direction of fitness, which differs from all its other types. The basis of the workout is basic exercises with your own weight, performed on the horizontal bar and uneven bars. This way of providing physical activity is also called street sports. It is most popular among young males, because it allows you to strengthen the muscles of the shoulder girdle and achieve its active growth, as well as improve such body capabilities as strength and endurance.
Features of workout-style fitness training
Workout fitness training is the implementation of bundles and complexes based on various combinations of such training movements:
Push-ups with different setting of palms and socks.
Push-ups on the uneven bars, during which the torso can be in both a vertical and a horizontal position.
Exercise “Army exit”, performed on both hands over the crossbar.
Pull-ups on the horizontal bar with fixing the palms on it with various grips.
Raises of the lower extremities in the hanging on the crossbar.
In the workout, there are many variations of these exercises. This, in turn, prevents the muscles from adapting to the loads. A variety of effects on a variety of muscle groups, despite the fact that work is most often carried out with its own weight and the same type of equipment is used, is the main feature of workout-style fitness classes.
3 day exercise program
Beginners in this kind of fitness training are advised to do at least three times within 7 days in order to achieve noticeable results in increasing the volume of the muscles of the shoulder girdle, as well as the qualitative development of strength and endurance. At the same time, at first, only basic training movements should be included in fitness classes, thus practicing the correct technique and increasing the overall level of muscle training. At the initial stage, even standard pull-ups can often be difficult, so in order to move on to their more complex variations, you need to master the classic technique. Otherwise, injuries and disappointments cannot be avoided.
While doing workout 3 times a week, on the first training day, beginners can perform the following exercises:
Pull-ups with such a distance between the brushes on the horizontal bar, which significantly exceeds the width of the shoulders. Repeat in 2 sets 5 to 10 times each.
Standard push-ups with the palms on the floor. Exercise should be performed the maximum number of repetitions within 1 set.
Close-grip pull-ups, repeated as many times as possible with proper technique.
Raises of the lower extremities in the hanging on the uneven bars until a right angle is formed between the straight legs and the body. This exercise must be performed in 2 sets to muscle failure.
Push-ups on the uneven bars, during which you should take your elbows to the sides. You need to do 10–15 such push-ups in each of the 2 sets.
During a fitness training session held for the second time during the week, novice athletes can perform the following complex:
Body lifts on uneven bars, in which you should press your shoulders to the body. It is recommended to do at least 10 repetitions in each of the 2 sets.
Wide grip pull-ups performed to failure in each of 2 sets.
Push-ups with an average setting of hands. Repeat for 2 sets of 15–20 reps each.
Pull-ups using reverse grip. This exercise should be performed in 1 approach, which includes the maximum possible number of repetitions.
The highest possible lifts of straight lower limbs in the hang on the horizontal bar. You should repeat the element in 2 sets, working in each until muscle failure.
On the third training day of the week, fitness training using the workout technique can be carried out according to the following plan:
Jogging for at least 20 minutes.
Bringing the knees to the chest in the hanging on the horizontal bar. This exercise must be performed 20 times in each of the 2 sets.
Lifting the torso in the hang upside down, catching the legs on the crossbar. You need to bend the body 20 times in each of 2 approaches.
Squats with support on one leg. This exercise is performed with weights for a better study of the muscles of the lower extremities. For a variety of loads, instead of squats, you can do interval running or uphill climbs at high speed.
Tips for Enhancing Your Fitness Practices
To make workout-style fitness training as productive as possible, beginners in this direction of amateur sports should use the following recommendations from more experienced athletes: