Workout, a popular training approach taking place on outdoor sports grounds, involves a set of exercises using one’s own body weight on pull-up bars, parallel bars, and benches. You can find more details about this type of training and how to get started in the “RBC Sport” material.
Key Principles of Workout:
Workout aims at comprehensive development of strength, endurance, and coordination. Enthusiasts prefer conducting their workouts outdoors, even in winter. Calisthenics, originating in Greece, is considered the precursor to workout, and it has since been widely adopted. The modern workout culture emerged in the early 21st century in the USA.
Three Types of Workouts:
- Street Workout – a classic form of workout.
- Gimbarr – a combination of complex technical elements and sequences.
- Freestyle Workout – an improvised program performing various sequences with distinctive execution effectiveness.
Regular workout sessions allow for the overall development of all muscle groups. It is an accessible and free form of physical activity, as bars and parallel bars for workouts can be found almost anywhere. Classic workout exercises minimize the risk of injury, but unpredictable weather conditions may hinder regular training.
How to Start Working Out:
- Choosing a Workout Area: Find a suitable place for training, preferably with several pull-up bars and parallel bars on specialized surfaces. However, you can start training on a regular playground with a horizontal bar and parallel bars.
- Warm-up: Before each workout, warm up to prepare muscles and joints for the load.
- Basic Exercises for Beginners:
- Pull-ups: Various grip options to work on the back and arms. 3–5 sets of 15 repetitions.
- Dips on Parallel Bars: Variations with elbow spreading and shoulder leaning. 3–5 sets of 20 repetitions.
- Push-ups: Different hand positions to work on the chest and arms. 6 sets of 12 repetitions.
Basic Workout Preparation Program Includes Four Stages:
- Preparatory: Getting ready for the main workouts.
- Main: Year-round training period.
- Specialized: Targeting specific muscle groups if there is a lag in progress.
- Gymnastic: Necessary for mastering complex elements and exercise sequences.
Workout sessions are an excellent way to maintain good physical shape, combined with principles of proper nutrition and a healthy lifestyle. They help develop flexibility and strength, shaping a toned and sculpted physique.
