Workout is ... Vorkaut: training programs

Many people of different age groups living in modern cities tend to take the path of a healthy lifestyle. And physical exertion is one of the key points that help to achieve this goal. Among the different methods of forming a healthy and beautiful body, a special place is occupied by a vorkut. This is actually one of the most popular types of street sports at the moment.

What is the essence of the werewolf

If you look at the meaning of the term itself, it is worth noting that the vorkout is street training. Its essence boils down to the fact that the work is only with its own weight with the help of various sports equipment (horizontal bars, bars, etc.) in the open air.

It is worth noting and the fact that the Vorkut can not be called a full-fledged sport, it is, rather, the direction of street fitness. Although this fact does not interfere with international tournaments. If we pay attention to the dynamics of the popularity growth of the vorouth in various countries of the world, then we can safely assume that some time later it will be officially recognized as one of the sports.

Advantages of street training

Vorkaut is the complex of exercises that actually excludes serious injuries, often found in people working with weights. Moreover, such lessons are available to anyone who has access to the site with a bar, benches, horizontal and vertical ladders, and bars.

The wrestling classes exclude the overload of the heart and the performance of dangerous elements of power exercises. In particular, the risk of spinal injury is minimized, which is not uncommon in a gym with an erroneous technique, say, squats with a barbell . As another advantage of this direction of physical culture, like a vorkout, you can designate a beautiful physique of the trainees, the uniform development of different muscle groups, a beautiful relief and the cardio effect that deserves attention.

History of occurrence

Initially, the vorkout, the exercises in which implied classes on conventional sites with sports equipment, developed in America. Dating the first visible manifestation of street training in the US can be the beginning of 1993. At this time in the West, the direction of training, called Calisthenics, developed. The essence of these exercises was to work exclusively with the weight of your body.

Due to the fact that in the early 2000s the Internet became much more accessible, the exchange of information reached a fundamentally new level. This, in turn, allowed the inhabitants of the CIS to learn about the experience of American citizens and to embrace the culture of progressive physical development. During this period, video clips were widely distributed, which were presented by classes of African-American fans of street training. Representatives of sports youth demonstrated impressive muscles and performed complex exercises on the shells familiar to the Russian public. Such videos were called ghetto-training. Later such videos are increasingly signed as Street Workout (street vorkaut).

As the popularity of this area of street sports grew, sites began to appear that were devoted exclusively to the topic of training at outdoor venues. Further, such exercises were widely used in the streets of the post-Soviet space and were conducted in the best traditions of American commercials. As a result, the vorkout was almost more popular in the CIS countries than in the US. The official transfer of Workout to the format of an independent direction occurred in 2008. It is worth noting that the formation of a culture of street training was influenced by jimbarra. This is a Colombian sport, which uses the same principles as in the vortex.

Types of street training

Despite the fact that classes in the open air have one essence, there are some differences between the various complexes. For example, a street vorkout involves performing exercises on bars and a horizontal bar. Exercises in this format of power street gymnastics are constantly updated, and the old ones are honed to the ideal state.

As for the ghetto of the vorkaut, the emphasis here is on improving the strength indicators, which are expressed in increasing the number of repetitions. We also take into account the time during which any static exercise is being done , for example, fixing the trunk in an extremely difficult position by applying considerable effort. As a rule, fans of this direction use not only a horizontal bar and classical projectiles, but also poles, and various vertical and horizontal surfaces.

Additional varieties

There are sub-areas of street classes that differ from the classical vorkout training in that they are accentuated on various stands, power exits, walking and bouncing on the hands, and also on many other non-standard exercises.

As another additional direction Workout, you can define the above-mentioned Jimbarr (Gimbarr). This Colombian kind of domestic gymnastics should be regarded as a separate discipline. Fans of such training have to focus more on dexterity and flexibility than on force indicators. It is worth noting that many exercises jimbarra dangerous and often performed with the use of insurance.

Programs. Workahout

Since the culture of street training has long been practiced in the CIS countries, at the moment, you can find many different sets of exercises that are designed for a specific target audience. If we talk about the classics of the genre, it makes sense to identify a few key elements that make up the core of the yard gymnastics:

- "horizon";

- "checkbox";

- "a spear";

- "the exit of the prince";

- "swallow";

- "Officer's exit";

- "God's walk";

- "the exit of the angel";

- "power output" (one and two hands).

There are both static and dynamic exercises designed for people without special training. Their goal is to develop the explosive power of muscles, increase the level of endurance, strengthen the tendons and ligaments, and raise the level of elasticity of the latter. All the elements mentioned above are mastered in parallel with such basic exercises as front vises, pull-ups on the bar, push-ups on the uneven bars and off the floor.

Training for Women

Workout is a kind of street gymnastics in which any person can find themselves, regardless of the starting indicators and sex. Women also have every chance to show their potential in this direction of physical development. And for this, special programs have also been drawn up.

The priority task of the fairer sex, who decided to try themselves in the street vorkaut, is to strengthen the muscles and prepare them for serious stresses. You need to train every other day, following a specific plan:

1. First day. Push-ups, bridges, squats and knees are performed.
2. Second day. Attention is paid to lunges, lifting of knees and squats.
3. The third day. It is necessary to work out the bridge, jogging and lifting of the knees to the chest.

It is important to find a community of people who have been doing outdoor training for several years already. They will help to develop the program taking into account the individual characteristics of a particular person.

Complex for beginners

Given that the training program has a training program for all categories, newcomers have also been given a lot of attention. So, the basis for a successful start in Street Workout is a horizontal bar. The first task is to tighten the maximum number of times. After that you need to rest for 3 minutes. Then comes the repetition of this exercise, also ending with rest.

The next stage is the bars. On this projectile, too, you need to perform the maximum number of repetitions, and then again pay attention to the horizontal bar. Vorkaut implies the development of endurance, so initially it is necessary to tune in to work from the heart. After completing the exercise on the bar, you can afford 5 minutes of rest, after which you need to concentrate on the press.

The next cycle has a fairly simple structure: pulling on the bar, push-up, pull-up again, push-up on the uneven bars and two approaches to the bar with a pause for rest. Over time, the number of repetitions should be increased, but without fanaticism. For example, one additional repeat within a day or two is more than a worthy result. It is important not to forget to warm up the muscles and ligaments qualitatively before diving into training. This will help to avoid stretching and injury.

Standard Workouts

For those who have already mastered the basic loads, it makes sense to move to a more complex program. All the exercises that will be given below, within one day should be performed without pauses (rest remained in the initial period). Total cycles should be 3-4, between them, short breaks for several minutes are already allowed.

So, the first day of the classical vorkout-training involves the following exercises:

• Pulling front grip;
• Push-ups on the uneven bars with the body moving forward;
• Push-ups on the palms (hands should be on the width of the shoulders);
• Lifting the legs in the vise.

Elements of the second day are somewhat different:

• Pull-ups using a wide grip;
• Push-ups on the parallel bars, but already with a straight case;
• Push-ups with widely separated hands;
• Lifting the legs in the vise.

The third day:

• Tightening with the use of a narrow grip;
• Pushups with arms wider than the shoulders;
• Push-ups on the uneven bars;
• Lifting the legs in the vise.

On the fourth day of training, the following complex should be performed:

• Pulling back grip;
• Pushups, in which the arms are on the width of the shoulders;
• Push-ups on uneven bars with a straight case;
• Lifting the legs in the vise.

Given that the training program's vorkouts are completely different, this complex can be taken as a basis, gradually enriching it with new exercises.

Where to train

In order to easily perform all the elements of street strength training, it is desirable to use full-fledged vokaut-sites. It will be easy to train if the following sports equipment are available: horizontal bars, bars, handles (curved, circular, curved), press benches, a Swedish wall and crossbars of various heights. This set will be enough to allow themselves to be able to qualify the girls and boys.

Do not forget about nutrition, which has the most direct effect on the shape of the body. First of all, it is important to determine the goal: if you need to gain muscle mass, then you need to pay attention to meat and other heavy products. But for quick results in mastering the exercises, it is better to switch to light food. It is recommended to forget about eating during the training.

Results

If we assess the influence of street training on the state of health and the average figure of the average person, then we can draw an obvious conclusion: this is one of the best options for physical activity for working youth and people of mature age. This type of exercise virtually eliminates the risk of injury, including the spine, while developing a muscle corset. It is worth noting that the cardiovascular system also has the most favorable effect. But quality blood flow is one of the foundations of a healthy body. Thus, power street gymnastics clearly has the right to recognition in modern society.