You don't have to go to the gym to get great results. Workout- this is excellent proof of that. If you do not have any special health problems, then you can start doing workout at any time. But it is important to understand the features of such training and their rules.

Workout is literally translated from of English language like exercising outside. And this means that this is the performance of physical exercises mainly in the fresh air. For this, bars, benches, stairs are used.

Please note: Street workout does not allow you to engage in additional weight, the exercises focus on working with own weight.

At this point, a person has more stamina and strength. “Street fitness” is another name for this trend. you need to understand that this is not a sport, because it has not yet been officially recognized as such in any country.

History reference

But the workout already has its own history. American teenagers in the 90s began to actively think about the beauty of their body, its relief and attractive forms. At the same moment, they began to exercise on sports equipment right on the street. They began to pull up, push up. As the Internet became a more accessible resource for disseminating information, videos of such activities began to appear, so outdoor training could be seen all over the world. Who first gave the name to such activities is unknown, but it has firmly taken root. In Russia, workout began to spread in 2009.

Varieties of workout

Despite the fact that workout is not officially recognized in any country, it is constantly developing, more and more directions are appearing.

So, there is a certain classification:

• street workout is a classic workout, which involves performing standard exercises with your own weight. As part of this direction, you can independently come up with unusual exercises.
• Ghetto Workout is a historical workout that has preserved the peculiarities of the training of poor teenagers, in other words, beautiful and complex elements are performed here, strength isometric exercises. An interesting fact is that some of the exercises even went into martial arts, in particular push-ups on the fingers.
• handstand- This direction is a bit like the previous one. At the same time, power outputs here alternate with push-ups.
• Gimbarr- a unique direction that came from Cuba. It is considered quite dangerous for health and life, because there must be a certain physical preparation, dexterity and excellent coordination. Without insurance, it is better not to perform such exercises.

The benefits of workout

Workout is not just typical activities that are performed at will.

There are reasons why people should pay attention to this direction:

• The body feels physical exercise. Moreover, they are equated to those that a person can get by doing in the gym.
• Almost all muscle groups work, and for this you do not need to use a special sports facility.
• The state of health improves because training is good for the back, because the exercises work out even the deep muscles.
• Activities have a positive effect on performance nervous system, because good mood when performing exercises provided to everyone.

Practice area

It is impossible to unequivocally answer what the ideal workout ground should be, because each athlete has his own preferences.

Practical tip: For classes on initial stage there will be enough bars and a horizontal bar, but this will not be enough for more serious exercises.

At the same time, workout is a constant development, more and more sites and special facilities appear. It is desirable that there is a crossbar, a bench for the press, a Swedish wall, and bars on the site.

Classes for beginners

There is no need to think that if you have never played sports, then it will be very easy to start doing street workout. The workout workout program for beginners consists of several stages. It is better to approach the beginning of training responsibly. And the whole reason lies in the fact that a person may have a bad vestibular apparatus, so beginners often feel dizzy. It is best to start with swings, hang a little upside down, do lifts with flips. These simple exercises will be able to prepare the vestibular apparatus for the main classes.

In addition, always remember the main rules:

• Start your workout with a warm-up. Is always. Whatever results you get. The warm-up should be about 15 minutes. The ligaments are thus warmed up and prepared for stress.
• Beginners in training need to include push-ups of various types, pull-ups. All this will increase strength and endurance.
• It is necessary to use reduced amplitudes, meaning that the exercises must be performed halfway.
• Some exercises can be difficult, in this case, ask a friend to insure you.
• Classes should be regular. Actually, this applies to any training. Only consistency will achieve meaningful results. Therefore, training should be at least 2-3 times a week.
• Do not immediately take on a large load, you need to gradually increase the load. This will allow the muscles to get used to training, to strengthen.

If you have health problems, before starting training, you should consult a doctor for advice.

The Right Motivation

Motivation to start playing sports can be different. But most people come to the world of street sports in order to improve their body, make it more beautiful and embossed.

The survey showed that boys and girls started their workouts after they saw how skillfully and technically ordinary people perform exercises on street simulators. These incredible exercises are what motivate the youth. You can download workout music from the Internet, it is also very attractive, dynamic and motivating to work out.

Training program

Beginning athletes can pay attention to several programs at once and choose the one that suits them. Four days training is the most effective option that allows you to short time master the basic elements of the workout in order to move on to the main workouts.

So, initial exercises for workout:

• The first day, where you need to do push-ups from the floor, pull-ups, as well as hanging leg raises. You can add to the workout push-ups on the uneven bars in an inclined body.
• The second day differs from the first in that the usual pull-ups need to be replaced with wide grip, and you need to do push-ups on the uneven bars without leaning forward.
• The third day you need to repeat the exercises, as on the first day. The only thing is that pull-ups should be done with a narrow grip.
• On the fourth day, you also need to take the first workout as a basis, with the exception that when pushing up on the uneven bars, you do not need to tilt.

Workout competitions

Of course, due to the prevalence of workout, many wanted to show their skills, compete with each other. Therefore, even world-class workout competitions appeared. The first World Championship was held in 2011 in Riga. Usually, to evaluate performances, the emphasis is on strength, endurance, accuracy of the exercise, charisma and the number of exercises performed.

Workout ranks

As noted earlier, street sports are not officially recognized in the world, so it’s impossible to talk seriously about the categories, they are yard sports. In 2008, they were invented by an athlete from Ukraine Evgeny Kozyrev. Despite the informality, the categories motivate athletes, give an impetus and a desire to improve their body. There are seven steps, after passing which a person becomes a candidate of sports in the street workout.

Exist general provisions passing stages and receiving a discharge:

• It is necessary to record the implementation of all standards on video. This video is being edited and posted to a special group.
• You need to consider the order of the exercises. In addition, you need to do for the quality of performance. And the athlete on the video must be in full growth.
• Be sure to use a hard bar. Straps cannot be used.
• The videos are studied by the site administrators, who decide whether to assign the athlete a category or not. If a positive decision is made, then the video is included in the list of dischargers.
• Videos from the fourth and seventh category are evaluated by three people according to a ten-point rating. Passage score - at least 75.

Special clothing

As in any sport, workout has its own special clothes. And it is needed in order to make it convenient and comfortable to perform all this rather difficult exercises on the horizontal bars. It should not hamper movement and even more so interfere with exercise.

Therefore, you need to pay attention to the fact that such clothes:

• It was made of durable fabrics that will be resistant even to sudden movements.
• Well stretched, so as not to hinder movement.
• Made from quality fabrics so as not to cause additional perspiration.

Typically, such clothing includes shorts or pants, a T-shirt or T-shirt. Hoodies are also worn during the cold season. During competitions, a bright uniform is usually used, this allows the performance to be made more spectacular. A separate conversation about shoes. It is better to use sneakers with ventilation, which will have a dense sole.

Practical advice: Workout gloves are a must. Without them, nowhere, because gloves serve as protection for the hand from various injuries. Pay attention to the choice of gloves, you need them to be special, sports, without unnecessary seams that would squeeze the hand.

For more complex exercises it is better to use insurance, such belts fix the hand on the crossbar and serve as a means of ensuring safety during the exercise. Despite the fact that many athletes make them themselves, it is still better to buy in a store for greater reliability.

Injury

A feature of this sport may be its trauma. So being careful here won't hurt anyone.

In order to protect yourself from unnecessary injuries you need:

• Use signets
• Ask friends and acquaintances to insure
• Do only those elements that are performed at a given level of training by strength.

Movies in the theme

A lot of films about the workout have already been shot. But the first art was precisely Russian. It came out in 2017. It is an 18-minute short drama that touches on many social topics. Interesting in this film is that the actor is not a professional, but an athlete who starred in this film for the first time.

We met with one of the founders of the workout and the creator of the workout.su website Anton Kuchumov. He told all about the street sports movement and how to join it. One of the main features of Street Workout or, as it is also called, street fitness is the independence of the practitioner from trainers, gyms and income levels. sports equipment any city object can become - from special sites and city parks to benches and hangers.

Workout is a trending trend in street subculture and sports, which is actively developing in Russia and the CIS. Basic exercises involve using only your own weight. About 120 venues have already been built in Moscow, where classes, local competitions and world-class championships are held.

The Street Workout movement arose in 2009 after Anton Kuchumov, Danila Cherkasov and Sergey Ivanov saw videos of unusual workouts on street sports grounds on the Internet and decided to use them to attract young people to go in for sports. Hard to believe, but healthy at the time the way of life was generally not as popular as it is now, and the horizontal bars and bars left over from Soviet times were idle - except that grandmothers beat carpets on them. Now in Russia alone, more than 200,000 people are engaged in street workout, and the army of street athletes is constantly growing. In Europe, workout is still in its infancy, but Belarus and Ukraine are trying to keep up with Russia.
- Anton, we understand correctly thatstreetWorkoutinvented in Russia?- Yes. Workout is a symbiosis of two ideas. Firstly, training on street sports grounds (this came from New York), and secondly, social activity. It is known that the best example is personal, so as soon as the weather allowed us, we began to organize open workout workouts for everyone free of charge. At first it was only in Moscow, and only we, our friends and acquaintances, came to training. But after a few weeks, those who learned about the meetings from social networks. Soon, enthusiasts began to conduct open trainings on our model in many cities. We told the guys: “If you are going to train anyway, why not invite everyone who wants to come with you?” There is still nothing like this in America. There everything is more based on commerce: paid trainings, paid training videos, paid master classes and so on. And open free training is organized only by individuals, and irregularly. -Someone from famous athletes supports you? - The benefits of outdoor training have been appreciated by many famous people including athletes and musicians. In Russia, the workout movement is supported by Sergey Badyuk and Alexei Nemov. I also know that personalities such as DMX, Snoop Dogg, Ludacris and others have been seen in training in the States. It may seem strange to some, but there the workout is perceived as part of hip-hop culture. - At the finals of the 2013 Workout World Cup, prepared guys, almost bodybuilders, performed. How do street athletes differ from professionals?- It is unlikely that they can be called bodybuilders, but quite street gymnasts. At competitions of this level, those who approach training professionally really perform. Some participants have a sports or circus background. But among all those involved in street workout, the proportion of such people is small, maybe only 1-2%. All the rest are ordinary people: schoolchildren, students, hard workers or office workers. That is, you need to separate the so-called sports or show workout (SW - sport workout, show workout) and street workout (SW - street workout, GW - ghetto workout). In the first case, as in any sport, the goal is to win, but in the second - to health and self-development.

The final of the last workout world championship was held in Russia. And - attention! - The Cup of winners remained with us. The first place was taken by Muscovite Vladimir Sadkov. The second and fourth are also among our compatriots.

The Workout World Cup Final, which had preliminary qualifying stages in 7 countries, is the first event of this level in our country, and it was held with the support of Coca-Cola. I note that the company has twice sponsored the Republican Festival in Belarus, but for Russia it was the first such experience, and it turned out to be very successful. - We know about parkours, turnstiles, as well as those who prefer group yoga classes and city runs, even streetball can be remembered. Can all this be considered part of the workout movement?- No, these are all separate directions. Workout is, first of all, strength exercises using your own weight, the purpose of which is to create a beautiful, strong body and education of fortitude. -If you want to join the workouts, where to start? Where to go, where to look for like-minded people? - The easiest way to find information about the workout is on the official website www.workout.su, which brings together people from 485 cities around the world. There you can find out about breaking news from the world of street workout, planned workouts and events, see who is training at the sites near you, chat with like-minded people on the forum, etc. And if you are a little shy about your level or are just planning to start getting in shape, you can take a free online program "100-day workout", posted on our website. -Tell me about basic exercises. - The base of the workout is 4 exercises: pull-ups on the horizontal bar, push-ups from the floor, push-ups on the uneven bars and squats. These exercises not only allow you to effectively work out the main muscle groups, but also give you the opportunity to train anywhere and at any time. This is generally one of the features of the workout philosophy - you need to look at the whole world as one big training program, without limiting yourself to sports grounds, parks or fitness clubs. It only takes a little imagination to turn an ordinary bench into a multifunctional exercise machine.

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Australian pull-ups. For those who have not yet learned to fully pull up. They give you the opportunity to feel the work of the back muscles and learn how to reduce them. Work: back, arms, abdominal muscles.




slide push ups. Allows you to alternately shift the load from the left half of the body to the right.
Work: chest, arms, press.




Exit by force on the horizontal bar. The same powerful exercise for the upper body, like squats for the legs.
Work: arms, abs, back, chest, ligamentous apparatus.




Hannibal Pushups. One of the isolating exercises proving that individual muscles can be pumped with your own weight.
Works: triceps, shoulders and abs.




Typewriter. Gives a load to which the body is not adapted.
Work: shoulders, arms, back, abs.

-Are there coaches in the workout? - There are no coaches in the usual sense. We want those who do street workout to study their body, how it works and what needs to be done to become better. Many of those who have been practicing for more than a year have knowledge at the level of professional trainers from expensive fitness clubs. But they do not earn money on this, but come to street sites and share their experience with other people. After all, the workout is based on the fact that different people, being at the same time on the same site, can freely interact, communicate and exchange experiences.

In 2014, the non-profit organization Charities Aid Foundation, with grant support from The Coca-Cola Foundation, will build 13 sports grounds for street workout in 6 cities of Russia.

-How traumatic is workout? - Since the basis is made up of exercises known to everyone since childhood, it is difficult to talk about injury risk. The main thing to protect beginners from is from excessive haste. Someone can watch the world workout championship, see really spectacular and interesting elements and immediately run to repeat them. It must be understood that such things cannot be learned on the spur of the moment, and those who make them have spent a lot of effort learning the basics. Pull-ups, push-ups and squats are the base, without which it is impossible to achieve results in the workout. - On the Internet, at the request of "workout", not only video lessons appear, but also online stores offering to buy devices for playing sports. And it seemed to us that the feature of the movement is precisely that everything is free and available to everyone ...- I propose to clarify this issue once and for all. The idea of ​​the workout is that anyone can become stronger, healthier and more beautiful, and for this he does not need to buy anything, does not have to go to the gym, does not need to hire anyone. It is enough to exercise regularly and monitor your diet. On the other hand, having reached a certain level, someone will want to increase, for example, the load in pull-ups, and then you can buy a weight vest. And someone does not like corns on their hands, and there are gloves for protection. But no one says that you need to buy something to get results.

You can find cool video tutorials on outdoor horizontal bar exercises on the website of the On the Move! project.

-What is the purpose of your community? - The main goal of the workout is to more people learned about the workout. After all, this is the most affordable, effective and interesting way to get yourself in great shape, suitable for absolutely everyone - regardless of gender, age or level of physical fitness. We want to show people that they can start changing their lives for the better at any moment, even right now, if after reading this article they get up from the computer and do 10 push-ups. It's not much, but it will be the first step - the one that is the most difficult to do. - And the most important question. In summer, even in the rain, you can gather in the park and start training. But in winter you don’t want to do anything, especially on the street. How to deal with laziness? Workout not only trains the body, but also tempers the spirit. Weather for those who are seriously engaged, not an obstacle. In addition, you can conduct a full-fledged workout at home, using what is at hand.

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Currently, many people know what a workout is. Workout (English workout) is not a professional sport, the word workout itself consists of two words: work - work and out - outside.

From this it follows that the workout is a workout on the street, that is, in the fresh air. It is also customary to call this sport a street workout, which translates into Russian as training on the street. Athletes who pay attention to this sport train on such equipment as horizontal bars, bars and wall bars.

Elements and exercises

The main program of such training develops strength and endurance, strengthens the main muscles of the human body, such as biceps, triceps, chest, back and abs. Athletes who go in for this sport call themselves street workers, turnstiles, and the term street gymnast is also common. The most common elements that workouts perform are:

The most common dynamic exercises in street workout are:

• Angel Exit.
• Prince exit.
• Exit by force on 1 hand.
• Power outlet for 2 hands.
• Officer exit.
• Rise-coup.

Competition

Like many other sports, competitions are held in this sport. Judges at such an event are experienced athletes who have either completed their careers or are still performing.

Such athletes know exactly how to perform all the elements correctly and how difficult it is, so they can evaluate all participants as objectively as possible. The competition itself is of two types:

• at some competitions, they can evaluate such indicators of turnstiles as: strength, clarity of performance of all elements, as well as the number of exercises performed in one approach.
• on others, how well the athlete performs combinations of various exercises and the dynamics of their implementation is assessed.

Also, there are single competitions, that is, an athlete shows his set of exercises, and there are also battle competitions. In such battles, two or more workoutrs participate, who take turns performing their program and the judges choose the best of all.

A couple of exercises for beginners

This amateur sport is gaining more and more popularity and more and more people are starting to practice it. But not all beginners know how to start training correctly. The following are a couple of basic lead-in exercises for beginners:

This sport has become very popular due to the fact that no financial investment is required from the athlete for training, and no specially equipped gym is needed.

Almost every yard has a playground with horizontal bars and bars, and all that is required of a person is just to come and start training. This sport is popular among both boys and girls.

Training programs(Pictures)

The illustrations show some training programs for the street workout:

If you opened this article, then you want to finally deal with the question of what a workout is. Well, I'll try to help you with that.

First, let's look at the definition that you see most often. Ono says that the workout is a street subculture that combines a unique approach to training, the desire for diversified personal development and social activity. Let's take it in order.

Let's divide the definition into three components: training, ideological or cultural, and social. In order to get a complete picture of what a workout is, you need to consider each of them. We will now consider the first in detail, and we will discuss the others later.

So, let's look at what immediately comes to mind when you hear about workout, at its basis - training.

It would seem that there is nothing to discuss here, training is training, everything is clear with them. But in reality, there are already errors in understanding what is happening, although the topic really seems obvious. The thing is that during the existence of the workout, people have developed a wide variety of ideas about what it is. And in many respects it concerns the training component. Everyone who is engaged in the popularization of the workout or just talks about it can present it somewhat apart, from their own point of view. As a result of the fact that information about the workout is mainly distributed in such an informal form, we get that many people get the original information in a distorted form, like in the game “broken phone”. So before we say that everything is clear and simple with training, let's get an authentic idea of ​​the workout, look at how it developed, where certain ideas came from, and why it is worth sticking to them. Again, our further reasoning will help you if you explain what a workout is to others.

But before we start, I want to remind you once again that now we will talk about only one of the components. Workout is not limited only to training, although some see it as only exercises. But more about this and other components later.

Training is the foundation

Now, finally, let's move on to training. So, training is the basis, without them it is impossible to imagine a workout. It is built around and through training. So, it is them that any outside observer sees in the first place, and it was probably every member of the workout community who paid attention to unusual exercises at one time. At the same time, training helps people change themselves and their lives. Thus, in the workout they are a universal tool with which the ideas of the movement are promoted, new participants are attracted, and the participants themselves change themselves for the better. Let's take a look at the ideas behind the approach to training.

The main idea is maximum accessibility - the approach to calisthenics training is aimed at ensuring that the opportunity to train can be found anywhere and at any time. Street training allows you to minimize any financial costs associated with the training process, and at the same time give excellent results in terms of health, strength and beauty of the body. Also, due to the variety of exercises, bodyweight exercises are available and allow you to choose the necessary load for a person with any level of training. Big set already existing exercises and the active use of imagination and knowledge in the field of anatomy and biomechanics allow workoutrs to independently invent new exercises, select them for their needs, combine them into combinations and make each workout different from the previous ones. Such a creative approach introduces a gaming component into the routine training process, makes training interesting, and also helps to avoid getting used to the load or psychological fatigue from its monotony.

Thus, the workout shows that training is available to everyone, and you can train under any conditions. No matter where you are right now, day or night, whether you are just taking your first steps in training or have been doing it for a very long time, you can always train here and now. At the same time, you can make it interesting and useful, even if you do not have any auxiliary equipment.

Workout is not only training

In the view of a large number of people, including those who train on street sports grounds, everything that I said above gives an exhaustive description of the workout. And if I ask someone if they know what workout is, there is almost always a person who will say that workout is affordable training on horizontal bars and parallel bars. And in theory he would be right, but...

I have already said that workout as a subculture is not only training. This is often forgotten, but this cannot be done, because workout does not exist without a cultural and social component, they play an important role both in the life of community members and in its development. So before we continue the discussion training process I want to stop and clarify this important point.

Workouts are the first, and often the only thing that comes to mind when someone thinks of workout. But if you think that street workouts are called workouts, or workouts with weights own body, or any training at all, you're wrong. In fact, why call them a workout if they have their own simple and understandable names? Quite often I see people's comments on the news, where the workout is mentioned, in which they ask why they call physical education on horizontal bars and uneven bars with an incomprehensible overseas word. The objection is quite reasonable, because I also see no reason to call workouts on the court a workout. And it is precisely to the question of what is a workout, if not training on horizontal bars and uneven bars, I try to answer in my reasoning.

Speaking about the appearance of the word “workout”, of course, you should pay attention to the English language, from which, obviously, it was borrowed. The translation of the word “workout” as “training” is not directly related to the Russian word “workout”, which is officially generally accepted and has its own meaning, and there is also no connection with the word WorkOut, which is a stylized name. Why the name is exactly that, we will talk later, when we discuss the history of the emergence of workout culture. I also want to draw attention to one funny situation - to this day I see in various articles or even TV reports that the word “workout” is literally translated as “work on the street”, “training on the street” or “work outside”. Such a translation is essentially an attempt to adjust the translation of the English word to the meaning of Russian and explain its meaning, but in fact it has nothing to do with the English language, nor with how the word “workout” arose and what it means in Russian.

So, we found out that physical education on the street is not yet a workout. But at the same time, physical education on the street seems to be an integral part of the workout. Yes, this is true, but you need to understand that the approach to street workout training has a number of differences from the approach to traditional street training. We will now return to these differences. But training, in any case, remains only a component, and even if the approach to training is fully consistent with the moments that we are talking about now, it is still wrong to call these workouts a workout. Let's move on to the features and differences of training in workout from other areas.

Training Features

Workout offers a specific approach to training, which includes both ideas that you can find in other areas of physical education and fitness, as well as its own unique features. It is the totality of all features that defines workout as a direction of physical training, because separately they can be inherent in other related areas. Workout combines accessibility, variety, and efficiency, and this is what attracts in him and in the approach to training that he popularizes.

One of the main principles of this approach is the ability to train anywhere and anytime. It is ensured by the fact that the training uses the weight of one's own body, therefore, to perform the exercises, most often no equipment is needed at all, or one that can be easily found is needed. Almost every yard, park or school now has a sports ground, and if it is not there, then you can take a fresh look at the familiar objects that surround us on the street and at home, and it turns out that many of them can be used as a replacement for structures on playground and perform the same or similar exercises on them. Such availability of training is also convenient because it allows you to free up time, which in the case of many other training areas is spent on moving to the place of training, and for many it is the lack of enough free time that becomes an obstacle to physical education.

Creativity in the organization of training is manifested not only in the ability to use the surrounding objects in it, if there is no access to classic training equipment, but also in the selection of exercises that can be performed in a given situation with a certain set of equipment or without it at all. Available exercises are selected on the basis of knowledge of biomechanics and the basic principles of work and development of muscles and the body as a whole. If you understand these principles and think of training not as a set of repetitions and approaches in several typical exercises, but as a process during which you need to give a load to the muscles, you can discover a much wider range of exercises that allow you to solve most training problems while minimizing the equipment used. if needed. Various techniques for performing exercises, combining them in combinations, as well as the variety that is necessary for versatile and effective development, and at the same time allows you to make the training not boring.

Another important principle of the training approach is that workout workers are engaged in physical education, not sports, that is, they primarily train for the sake of maintaining health, and not for the sake of sports achievements. You need to understand that training should be a developmental load, and not the destruction of your own body, so it is important to be able to select those exercises that will be the least traumatic for an individual athlete. Complex strength exercises should not become an end in itself, and they should be approached by gradually increasing the load while maintaining the correct execution technique. The situation is similar with simpler exercises - the number of repetitions is not important in the exercise, but it is important to perform them in such a way as to get a load and not be injured. If it was difficult to perform the exercise, then the body will in any case develop towards a stronger, more enduring, athletic, and no matter how much and how hard the exercise you did.

One of the features of workout workouts is that they take place on outdoor sports grounds or just on the street. Outdoor activities are good for health and also involve overcoming challenges, such as adapting to different weather in any season, because calisthenics work out outside all year round. The reason for this principle is also that on the street you become an example for others, passers-by look at you and see the opportunity to fully train and get results on sports grounds. We will talk about this in more detail later, but for now let's move on to the next important principle.

The principle of free and alternatives to fitness

One of the main ideas of the workout approach to workouts is the idea of ​​an alternative to the classic types of fitness - it is expressed in the fact that training should be free, accessible to everyone, all the information necessary for training should also be distributed free of charge, including between trainees. With almost unlimited opportunities for training, all the necessary information, as well as the help of experienced workout workers at their disposal, those who want to take care of their physical condition only need to be able to process all the knowledge gained and put it into practice.

This approach to training was originally embedded in workout culture, so everything that does not correlate with it cannot be related or in any way associated with workout. Yes, this approach imposes some artificial restrictions on the training process, but it also shows the ability to train and achieve results in natural restrictions. At the same time, in no case can he and does not try to forbid the members of the workout community to try themselves and engage in other areas of fitness, you just don’t need to mix them all in one pile and you don’t need to try to deceive anyone by talking about your achievements and attributing them to the wrong direction training through which they were acquired. We have already mentioned that bodyweight training is not workout - it's only the maximum workout available, and that is why workout promotes it as a way to achieve goals. At the same time, you need to understand that indoor training or weight training is still available to street workers, but they will not promote the ideas of the street workout, therefore they are not related to it. Thus, only those workouts that promote and correspond to his ideas can be associated with workout.

American street workout culture

Now is the time to talk about where did that part of the street workout ideas that is related to training come from. In the mid-2000s, after the advent of video hosting YouTube, it began to appear videos with the training of black American athletes from New York. They trained on street sports grounds or just in the city. Those who trained at the same site often formed teams, each of which had its own, different training style, although in general they had common features. The exercises that the athletes showed were complex and unusual, this approach to training inspired so many people around the world to practice on street sports grounds. Thus the idea of ​​bodyweight street training, which, of course, existed before that, received its revival in America.

In the late 2000s, workout videos began to be noticed in Russia. In the 90s, street workouts, which were very common in the USSR, lost their popularity and now interest in them has begun to return thanks to the new opportunities they saw, which we will talk about later. Among those who watched and became interested in videos with unusual workouts were members of the parkour community One More Day Anton Kuchumov, Sergey Ivanov and Danila Cherkasov. It was with them that in March 2009 a movement began that combined the philosophy of the OMD community and an unusual approach to training, which was presented in the video Ghetto Workout 24h Fitness, which showed that it was possible to train not only on the sports ground, but in general anywhere in the city - using railings, lampposts, bus stops. The direction was originally called Ghetto Workout in honor of the same video, after the name was changed to street workout, and then in 2011 Anton Kuchumov proposed the name WorkOut: city street fitness, which was accepted by the participants of the movement. Here it is worth noting again that the original names should not be taken literally, simply translating them from English. Of course, they partially capture the essence of what workout culture is, but in reality the movement just needed a name, and Ghetto Workout was used as the most representative of the essence and at the same time saluting the video that helped formulate ideas regarding the training component.

Since then, thanks to the street workout movement, street workouts have become popular again in the countries of the former USSR. It is important to understand that not everyone who started training thanks to the workout is a street workout. The main goal that the workout sets for itself is the promotion of affordable workouts, and only then from those who started training due to the influence of the workout culture, we try to grow workoutrs who will further promote the ideas of accessibility of workouts. But we will talk more about this in future articles.

So why was it so unusual for athletes to train on YouTube videos that they managed to attract the attention of individual followers around the world, and in some countries induce the creation of communities that are guided by their ideas?

The workout subculture is by far the largest and most successful community that has embraced the idea of ​​unusual bodyweight street workouts. The number of people who identify or have identified themselves with the workout culture far exceeds the number of athletes on the New York teams that created the subculture.

Previously, bodyweight training on sports fields was largely associated with gymnastics and the simplest. physical training, therefore included basic exercises and some gymnastic elements. The peculiarity of the approach seen in the video was that the same basic exercises received a huge number of variations and complications, combined into routines and sets, which made the workouts much more diverse and made it possible to achieve impressive results due to the complexity of such training schemes. Such workouts drew attention and were visually interesting due to the fact that even the exercises differed from athlete to athlete, not to mention the training schemes. Everyone knows that you can pull yourself up on the horizontal bar and do push-ups on the floor, but the ideas of many are limited to this, so people are sincerely surprised and delighted when they see that training can be not monotonous, but interesting. The interest is not caused by ostentatious complex tricks, the workouts remain the same approaches and repetitions, they still contribute physical development. Diversity allows you to express yourself and develop in directions that are interesting to you. The quintessence of such self-expression is freestyle.

Freestyle

When it comes to freestyle and how it is an integral part of the workout, I often hear that freestyle is difficult, not for everyone and requires high level preparation. A lot of people say that they want to use freestyle in their training, but first they need to master some difficult exercises or techniques. But the essence of workout and freestyle is not in complex tricks and exercises, but in the fact that even simple exercises can be made interesting.

Freestyle, as the name suggests, is freedom, the freedom to express your own approach to training, your ideas, strengths and aspirations in them. It's not clear to me why most of the people I discuss freestyle with fall under this definition for a certain set of the most popular difficult exercises. Freestyle is a free approach to training, the ability to change it for yourself depending on your abilities, that is, by definition it is available to everyone.

Moreover, freestyle can manifest itself on several levels, although many understand it only at the level of one approach. Within one approach, you can change exercises, techniques. But you can also use freestyle at the level of the entire workout, come up with a training scheme, choosing the ratio of exercises, sets and rests that you want to do in this workout, and thus make each workout different from the next. Freestyle at the level of the entire workout can be due to the ability to select the necessary exercises and load in the current conditions, that is, according to sensations. Such intuition helps a lot in training and workouts try to develop it in themselves. Freestyle also gives freedom in terms of training location - imagination and thinking outside the box allows us to see in the objects around us an opportunity to perform exercises - the simplest objects that surround us, such as stairs, railings, poles, bike racks, can be used for training. Thus, you can train anywhere, there would be a desire.

Why do you need freestyle?

Many became interested in the workout culture and generally began to work out on the horizontal bars and parallel bars after watching the videos with the training of the New York teams. They saw that training can be approached from a different angle, that it is not necessary to constantly do the same basic exercises, but you can come up with combinations and bundles from various variations of these exercises and strength elements, thus turning a monotonous workout into a kind of game. This is the idea of ​​freestyle, it is unusual, interesting, there is a logic behind this approach to training, it is not just a game for the public. It is workouts in the spirit of freestyle workout that promotes in every possible way, and now we will discuss why.

Firstly, freestyle involves a departure from the standard schemes. One of his main principles is that you should develop the ability to listen to your body and select exactly those exercises that suit you in your situation. You come to every workout different state, with varying amounts of energy and time. A flexible approach to planning a training routine allows you to shorten your workout if necessary, while leaving the essentials, avoiding unnecessary stress that can lead to injury. In the same way, you can just leave the site if you don’t feel like training at all today, or you can stay longer if you have the mood and strength. Sometimes it’s worth abandoning the set and rep scheme altogether, just approaching the shells and doing what you want, paying attention to the fact that the workout is hard. That is, you don’t need to set yourself the task of doing that exercise so many times, but this is so much, you need to listen to yourself and do the set of exercises in the amount that feels right now and at the same time remains quite difficult. It is this, and not the numbers of exercise and rest, that determines the effectiveness of the training. If every time you try to surpass your previous result, it is impossible not to progress.

Secondly, freestyle turns training into a game. Workouts should be fun and interesting. If they do not bring you pleasure, then you are doing something wrong. Calisthenics is not a sport, so the workouts he promotes are designed to be non-extreme to avoid injury. There is no goal to achieve the highest possible results, to bring your body to the limit, but there is a goal to be healthy. From such an excessive load and limits the freestyle approach. He is also responsible for the fact that you will continue to go to training further, because they will always be interesting, not too difficult, and will allow you to express yourself.

Thirdly, freestyle allows you to find new ways to develop, for example, to come up with new exercises or ways to perform them. Even in the case of well-known exercises, the worker will name an order of magnitude more ways to perform than the average layman. But the freestyle approach allows you to go even further and come up with new options, actively using your imagination and based on an understanding of the laws of physics and biomechanics. Due to the ability to vary the various parameters of the training scheme, as well as combine exercises into more complex bundles, the number possible ways exercise tends to infinity. In theory, each workout can be unique and unlike the previous one.

It remains to add that freestyle is a way of self-expression and just another approach to training. it important element culture, but this does not mean that this approach should be used in every workout. Sometimes, especially for a beginner who hasn't yet learned to understand their training needs to the level of thinking up today's workout on the go, workout planning will be a better approach than freestyle, but it's also worth learning.

Principles of training

Now let's finally return to the topic of training, to the questions that arise most often - which workouts are related to workout, what ideas workout promotes in the field of training, what restrictions it imposes on workout workouts. It is important to understand that workout culture does not have the goal of restricting athletes from certain types of training, restrictions exist as a way to distinguish workout from other areas. From the workout point of view, there is no bias towards other areas of training, there are only boundaries that separate it from them and certain approaches that it criticizes. Now we will discuss what is more about the exercises themselves and the approach to training, and then we will consider more cultural aspects.

One of the most important principles of workout training is the use of exercises with your own body weight. The positive aspects of this approach are the almost absolute accessibility, which I have already mentioned, as well as the complexity of such exercises. Most of them force not only the key muscles involved in the work to be included in the work. this exercise, but also many small stabilizing muscles that support their work or body position. This leads to a more harmonious development, a stronger and more balanced body. At the same time, the workout in no way postulates an unequivocal advantage of bodyweight exercises over exercises, for example, with free weights. The use of just such exercises is due to the very idea of ​​​​accessibility.

Any workout can also use other approaches in their training, so they can train at home, they can go to the gym, they can use extra weight in their workouts. It is important to understand that such activities have nothing to do with workout - if the workout is boxing, this does not mean that boxing is part of the workout, the same applies to training with extra weight. Some areas of training may directly contradict some workout ideas, then the participant in them cannot be considered a workout, and this is not a question of combining street training and, for example, the use of steroids, it is a question of the possibility of combining workout culture and the use of steroids - in the first case there is no contradiction, in the second is. There is no need to prove anything here - these are just opposite attitudes that cannot coexist.

In the same way, if the conditional workout spends the whole week in gym, and on weekends he comes to open workouts, it’s time for him to ask himself the question of whether he should even consider himself a street workout. Not necessarily everyone who comes to open workouts held by workoutrs are themselves workoutrs. Here the question is that if you identify yourself with a certain culture, then you must stand behind its ideas. Moreover, the circumstances may be different and the worker may be forced not to follow some principles of direction, but he will still remain a worker if he identifies himself this way and, therefore, strives to follow the principles possible for him.

Now that we have sorted out a few very important points Let's move on to the next principles. The second is the focus on exercise technique rather than quantity. This principle is based on two points - firstly, in most situations more heavy exercise give best result Secondly, the correct technique allows you to avoid injury. Although sometimes, for example, when learning new exercises, the use of a simplified technique is also useful, because it allows you to start performing an exercise when there is still not enough strength to do it in the classical version, and this can help you progress faster. In general, when choosing a technique, two factors must be taken into account - efficiency and trauma. In this case correct technique for everyone there will be one that will most effectively develop and avoid injury.

The third principle is interconnected with the second and consists in the fact that the load in training should develop, not destroy the body, so you need to stop training if something causes pain or discomfort. A variety of exercises quite often allows you to choose similar exercise, which will not be so traumatic. Simultaneous execution of complex strength exercises should not be an end in itself in training, athletes should come to them through the gradual development of strength indicators, using lead-up exercises, which will avoid injury. In the end, the goal of physical education is to train the body, change it towards a stronger, more enduring, athletic one. Various exercises in this process are only tools with which the load is given. Therefore, it is much more important not to rush with the load and pay attention to doing the exercises with the right technique. Correct technique allows you to avoid injuries and get the expected results from exercises, even if, compared with options with compensatory exercise, quantitative or strength results fall.

Principles around training

Now let's talk about cultural principles that do not directly relate to the training process. One of the main tasks of the workout is to promote healthy lifestyle life. At the same time, the idea is to show that training is available to everyone, that you can become strong, beautiful and healthy without any extra financial investment - without going to fitness clubs, without spending money on supplements and without following complex diets. The whole approach to training is based on this principle, which is why the workout promotes free street workouts with its own weight. The main thing to remember is that training should be variable and regular, then the result will not be long in coming.

Another principle is the absence of competition. Competitions, that is, comparing achievements and opposing participants to each other, are an attribute of sports. The workout traditionally denies the competitive component, because it is aimed at the development, health and safety of the student. Ultimately, the goal of training is to be healthy, not to be better than others, so excessive exercise, as well as the use of drugs or supplements that will accelerate progress at the expense of health, does not make sense. The only one you're competing with is yourself. If every day you become better than yesterday, you are the right way, and it doesn’t matter where others are at the same time - they also once started with the same thing as you.

Workout also pays great attention to safety, because training should be a way of spending time that is healthy and oriented towards development. physical indicators and not extreme. This is also why the workouts promoted by the workout are aimed at developing such indicators as strength and endurance, and the gymnastic elements that many associate with street workouts can be an addition, but the emphasis in training is not on them.

What has it become

The problem is that everything I said before may contradict some people's current ideas about street workout. Since the founding of the street workout movement in 2009, many years have passed, during which the street workout has been subjected to various influences. And if the main ideas did not change from this, the ideas about some of them either faded into the background, or changed, or even lost their meaning for many. Before I finish, I would like to discuss why this happened.

In the countries of the former USSR, since his time, there have been well-established traditions of street training. In the wake of the workout's popularity, they felt a new upsurge in 2009-2011. At the same time, parkour was popular in the 2000s. Since all these directions were close in terms of culture, they quickly mixed up. The most diverse types of training using sports grounds began to be called workout, because it was a new, rapidly spreading and gaining popularity word. Thus, street gymnastics and tricking were added to workout workouts. And then the sports and competitive component began to develop, because many had a desire for the street workout to become an official sport. This particular idea is difficult for me personally to understand, because I don’t see any unique features in street training, whatever they are, that should be inherent in a sport. Thus, many directions influenced the perception of the street workout, and in the eyes of those who were interested, it lost those features that were inherent in it at the beginning, when the movement was just in its infancy. As a result, today we see that behind the word “workout” they simply represent advanced exercises with their own weight, calisthenics, in the background there is the idea that training should take place on the street. It comes to absurd situations when indoor workouts continue to be called Street Workout.

Recently, many competitions have been held under the name “workout”, even “world championships” have been held under the name Street Workout. In fact, these are competitions in street gymnastics, freestyle on horizontal bars or OFP. In the case of competitions, Workout/Street Workout signs do not seem to accurately describe what is happening, not to mention the fact that what is happening has nothing to do with the original idea.

Workout is not a sport, in sports the main goal is to win competitions, in physical education, which is promoted by workout - to surpass yourself yesterday and help others. Workouters do not need titles and regalia, we train not for the sake of records and not in order to impress someone with our skills. We go to the sites because street workout has become a part of our life, and we want to show others by our example that there is such a way to have fun and relax with health benefits.

It is difficult to explain why such a shift in concepts occurred, most likely it is a random process. In conclusion, I will only add that I would very much like the workout to be perceived in the form in which it was originally conceived. To do this, I decided to write this series of articles, where I want to explain all the main ideas of the subculture, hoping that this will help to perceive it correctly.

Workout is a subculture that promotes outdoor workouts as a free and effective alternative to traditional fitness clubs and gyms. It is enough to look at those who have been doing horizontal bars and parallel bars for several years to make sure that such training can give excellent results in terms of health, strength and beauty of the body.

Many people think that on the horizontal bars and bars you can only pull yourself up, push up and pump the press. This is not true. Using imagination, you can come up with a huge number of different exercises and their combinations, which will not only increase the load on the workout, but also make it more interesting. Creativity is one of the key features of workout. This is clearly demonstrated in the video below.

The idea of ​​a workout goes far beyond the sports ground. It consists in the transformation of the achievements obtained on the horizontal bars into the achievements of real life. Many people told me how acquaintance with the workout changed them for the better, helped them get out of a difficult life situation or decide to seriously change their lives. For example, move to another city, go to new job Or go to a prestigious university.

Another component of our subculture is sociality, which is expressed in the principle “everyone teaches everyone”. We do not dwell on ourselves, but, on the contrary, we strive to share our experience with everyone. And we do it for free. Local communities based on outdoor playgrounds with horizontal bars now exist in many cities in Russia and in other countries.

In sports you compete with others, in workout you compete with yourself

Sport is a zero-sum game: if one wins, the other loses. This condition underlies any sport. That is what creates the competitive component. The problem is that this leads to negative consequences. Yes, everyone strives to develop in order to defeat others, but at the same time, not a single competing athlete will reveal to you their secrets of preparation. He doesn't want you to become better, stronger, let alone surpass him.

Sports, even team sports, are still a story about an individual victory, and a workout is about a collective one.

Workouters have a different attitude to victories. We believe that the only person you truly compete with is yourself. And every day you should strive to be better than you were yesterday. That's why I don't think about surpassing anyone. I think about getting better myself and helping someone else get better too. If I find out effective method double the number of my pull-ups in a month, then I will gladly share it with everyone.

Today success in training, tomorrow - in everything else

Imagine for a second a person who is dissatisfied with his life and, in particular, with his reflection in the mirror. Let's say his name is Vasily. He learns about workout and decides to try it. The first thing Vasily will need to do is go outside and find the nearest platform with horizontal bars. That is, the workout from the very beginning makes a person leave the comfort zone and start doing something. Already at this stage, many have difficulties, as they are embarrassed by other people, their form and the fact that they can’t do anything. But if Vasily set a goal for himself, then he will find a way out. Will look for sites away from home, practice early in the morning or late in the evening.

The gradual overcoming of one's insecurity in order to achieve the goal has a positive effect on the character and willpower of Vasily. Over time, he begins to notice changes in himself: shortness of breath disappears, the stomach tightens, muscles appear. At some point, these changes begin to notice others. And now Vasily comes to work in high spirits. He sees that hard work may change something here. Then he decides to transfer to a new place in his company, where he had long wanted to get, but he lacked self-confidence. Vasily improves his technical knowledge, enrolls in English courses and applies for a vacancy in the European branch of the company.

This example is exaggerated, of course, but it does a good job of showing how one change leads to another. And it all starts with the first step - for example, with horizontal bars and bars. And the main task workout culture - bring a person to them.

On the horizontal bars, as in the gym, you have only one way - hard work

Do you need a coach to get results? No. Do you need different powders in colored jars? No. Do you need trendy equipment and the latest fitness techniques? Also no.

All you need to get in shape is to regularly perform simple physical exercises and take care of your diet. Pull-ups, push-ups, sit-ups and calorie balance are the secret to success.

If you work out on street horizontal bars, then no one will push you to train, and the money paid for the subscription will not put pressure on your conscience. You can come up with a bunch of excuses to stay at home and lie on the couch, but if you want to succeed, then you have only one way - hard work.

Workouters do not interrupt workouts. Even at -40 °C

Photo: Anton Shcherbakov / WorkOut Photostock

Workout is a street subculture, so we work out on horizontal bars all year round, regardless of weather conditions. And I'm not just talking about Moscow. Our guys in Chita also practiced at -40 °C. There is nothing difficult in exercising in the cold, although this imposes certain restrictions on the content of the training. You need to dress warmer, stretch and warm up longer, focus on simple exercises and more repetitions.

Getting started is easy

I will hardly be mistaken if I say that people of any age and gender can engage in horizontal bars and parallel bars. The variety of exercises with your own weight allows you to choose a load for any level and gradually develop. It is hardly possible to come up with something more affordable and effective.

A few years ago we launched the WorkOut website. Its goal is to unite all street workers from different cities and countries and give them the opportunity to communicate and share their experiences. The WorkOut website has a huge database of outdoor sports grounds. In it, you can not only see where the nearest horizontal bars are, but also find out who trains on them. So you can meet like-minded people who live nearby.



We didn't reinvent the wheel. All knowledge about sports exercises and proper nutrition have been known for a long time. We simply collected information from more than 1,000 sources, from school textbooks in biology, chemistry and physics, to modern publications in foreign scientific journals. Processed, structured and presented in the form of a 100-day educational course. All the participant has to do is apply this knowledge.

The database of sites, all reference materials and the 100-day workout program are available for free. If you want to get in shape, develop willpower, or just feel like a part of the workout movement, best moment to start - now.