Accessibility and high efficiency make street training a popular and growing sports discipline. How do you start exercising and achieve the perfect balance between muscle tissue and fat tissue?
We offer you to consider in more detail what training is and how to properly organize it.
What are the benefits of a workout?
Basic training is a full-fledged direction with borrowings from calisthenics, emphasizing the strength and speed of strength indicators without the use of special weights.
If we consider different areas of fitness, working out has some serious benefits:
- low risk of injury;
- complexity and the ability to exercise all muscle groups. Unlike weightlifting and strength training, training not only trains strength, but also endurance and aerobic performance of the body.
Equipment and basic equipment
The advantage of training is that it does not require special equipment or sports equipment. However, training will be more effective if you have gloves, rubber ties and straps in your arsenal, and there are:
- handles: circular, curvilinear, curved;
- bars;
- horizontal bars;
- Swedish wall;
- press benches;
- crosspieces of different heights.
Training elements
The technical basis of training is based on a combination of dynamic and static movements. To perform complex elements on the horizontal bar, you need to master the basic exercises:
- uneven bars training;
- tractions on the crossbar of the turnstile;
- push-ups from a lying position;
- squats
After gaining a foundation of strength in basic exercises, you can move on to the elements:
- flag (human flag);
- horizon (plank);
- a lance;
- the departure of an angel and the departure of a prince;
- Martin;
- the way of god
- two-handed output power, etc.
With each new stage, the body’s capabilities increase, as does the amount of exercise.
Where to start training?
Training programs can be completely different, as they depend on the level of training, the availability of materials and free time. At the beginning, it is recommended to bet on the strengthening of the muscular body and the resistance.
Recommendations for beginners
One of the biggest mistakes beginners make is wanting to get visual results as quickly as possible. What should you pay attention to at the start of training?
Technical. Career growth will be slow and traumatic if you do not follow the basic rules for doing exercises and warming up the necessary muscle groups. Start small and confidently progress to more challenging exercises. Can’t get up? Bet on the development of strength and muscle volume with push-ups.
Reduced amplitudes and inertia. Professional athletes rarely use these methods, but they are acceptable at the initial stage, when there is little experience and strength.
Let’s rest our muscles. Do not set super tasks, there should be a break of 1-2 days between workouts for one muscle group. This is necessary for full recovery.
Help my friend. Do not refuse help at the initial stage. The partner will be able to support each other when exercising, which will reduce the load on the muscles and prevent injury.
The secret of progress
What are you training for? Get beautiful muscles in relief, gain endurance or improve physical performance? By setting yourself a clear goal, it will be easier for you to choose your training process and exercises.
For a result and stable growth, you must adhere to the principle of load progression. In other words, with each new activity, do more than the previous one. This is achieved through:
- increase the number of approaches and repetitions of work;
- reduce rest time between sets;
- perform new exercises and increase training volume;
- using additional weights in core exercises.
Do not forget to follow a balanced diet, without it it is almost impossible to achieve results.
Keep a journal of results
To improve performance, we recommend that you start a diary and record your training results, create a calendar to increase the number of approaches.
If you plan to get the seventh highest rank in training and become a full-fledged participant in the competition, seek help from a trainer or subscribe to famous athletes who work in the direction calisthenics and training.
A strong and sculpted body is the result of regular training for several years. Good luck with your training!