Welcome to this article!
When you want to start the Street Workout, it is important and necessary that you ask good foundations in terms of overall muscle building. This way you will have everything you need to tackle some stylish movements or freestyle figures, of a more advanced level.
Laying the right foundations to start Street Workout
First of all, it is important that goals in most of the things we do in life. For the sports, there is no photo, it is even more important. That is why, although it is not the primary purpose of this article, we will show you a more advanced version for each exercise, so that you can represent yourself concretely the goals that you can impose on yourself when you start. Of course, it is very important to warm up well before you start to practice. Everyone talks about it, everyone says it, but nobody does.
Eric Flag: "Me too, it took me a while before I understood and got down to it seriously. I had to break two tendons and three ankles. So if you want to avoid that, discipline yourself and warm up right away, Its very important."
Exercise 1: The Pectorals
Let's start right away with the pectorals. You guessed it, who says pecs,says pumps ! If you are just starting out, you may not yet be able to line up several good ones. pumps following. To start, you can work them in decline, that is to say the hands higher than the feet, or even do them on the knees to facilitate the exercise..
Once you're good with that, then we'll be able to tackle the real floor pumps. Initially, make sure you are well aligned when you are in position. This is essential for protect your back. During your movements, always keep your elbows at your sides.
As you progress, it is possible to have fun doing your push-ups with your hands placed wider, in order to target well the pectorals, but still try to tuck your elbows in. It is possible to perform this exercise with push-up handles to relieve your wrists!
You can also vary by putting your hands together, one against the other, in order to target the triceps.
The ultimate goal: be able to one-handed pumps. For the latter, be careful to respect the same rules ofbody alignment that for traditional pumps.
Exercise 2: Thighs-Buttocks
We will tackle the legs. To begin with, you have to learn to make squats correctly.
Put your feet up to the width of your shoulders, slightly apart. When you bend down, make sure that your knees do not exceed your toes. You have to pretend you want to sit in a chair far behind you and transfer your body weight to your heels. Your Both of you must stay as straight as possible.
To progress, you can do your squats tight feet. You can also do slits. To do them correctly, try to always keep a 90 ° angle with your legs.
The ultimate goal: be able to make squat pistols, that is to say single leg squats, the other being stretched out in front of you. At first, you can do them by assisted pistols, helping you with one hand to guide you. Another interesting dimension to explore is to make sautéed pistols. To do them well, you have to descend normally and go up with a jump. It will improve your explosiveness.
Exercise 3: Pull-ups
To continue, something quite nice: pull-ups. If you are just starting out, you can start with something called australian pull-ups. They are done on a fairly low bar, about a meter high.
To achieve this exercise correctly, hold on to yourself hanging by the arms, well aligned body and back to the ground, then lift yourself up. Shoot with your shoulders back et your pecs forward. You can also vary by holding the bar, with your hands closer or further away, supination or overhand. This will allow you to work all areas of your back and arm muscles.
Once the australian become too easy and if you have access to a slightly higher bar, you will be able to do an intermediate exercise. Those are pull-ups as you start sitting on the ground and lift yourself up with your feet on the ground and in front of you.
Next, let's move to a height worthy of the name. The first way to approach pull-ups, or any other street exercises that you do not yet manage to realize is to do negative. In the case negative pulls, it is a question of slowing down the descent. If you have trouble getting up, you can jump to the high position.
To achieve nice pull-ups, tighten the legs et buttocks, straighten shoulders, inflate your pecs and get up, to the top. To vary, you can make them by overhand (where you see the backs of your hands) or supination (you see your thumbs) and placing your hands together or apart.
Durant your progress, you will increasingly want to do them with one hand, for example by doing them by archers. You can keep doing normal pull-ups by adding weight. Do not hesitate to take a weight belt, to which you will hang weight that you want.
Exercise 4: the abdominals
Now let's move on to abs starting with leg raises, while lying down.
Before you start, make sure you tilt your pelvis forward, as if you wanted to sit on the top of your buttocks. Your arms are alongside your body. You raise your legs stretched at a right angle, or a little less, then you lower them, but not put them back. Your abs must stay under tension from beginning to end. If you can't keep your legs straight at first, that's okay.
Once it gets too easy, you can level up by trying to touch your feet with your fingertips.
At the same time, you can also practice hanging from a bar. You can start with knee raises, then lifting them higher and higher, without tilting backwards.
Then you are going to want unfold your legs, but if you can't stretch them right away, that's okay.
Ultimately, you're going to want to have legs outstretched and raise them as high as possible and, why not, go so far as to touch the bar. On the other hand, know that as soon as your body tilts back, your back takes over.
The ultimate goal: doing leg raises with one hand, straight legs and as high as possible. In this exercise, remember to alternate your arms.
Exercise 5: Dips
Finally, let's move on to dips. They are done on two Push Up Handles.
As with everything else, if you can't seem to do your dips at first you can do them by negative. You jump to get to the top of the movement and you descend slowly.
Once you have mastered the negatives, you can move on to real dips. You start with straight legs and arms. As for the others activities, you keep the body straight during the movements. You descend on the arms to the right angle of the elbows. You can go lower, but it depends on your shoulders and their flexibility.
The ultimate goal: Two options are available to you :
- Either you bring your legs straight forward and you go down on the forearms (This is called theimpossible to dip).
- Either you lean forward, you fold your legs et your knees toward your thorax and you go down on your arms, as for the plank pumps.
In terms of street workout programming, three times a week seems like a good pace. It can be more, it can be less, but it is not recommended. Your Programs will also depend on intensity and the duration de your workouts.
Could you do three workouts very heavy for at least two hours each, with a break day between two trainings to recovery. Just like you can do six or seven 45-minute workouts per week that will be less hard on the body.
If you are new to this bodybuilding sport, start with three to four sets de eight to twelve repetitions for each exercises performed. You take one to two minutes of repos between each series. You can't do more than twelve repetitions.
If you can manage to do sixteen repetitions in one exercise, it means that it is getting too easy for you and you can move on. higher level. You can decide to weight yourself down, with a suitable waistcoat for example.
Can do 100 push-ups in a row, that's all well and good, but that's not really what will help to achieve one hand pump. It will not work anymore muscular endurance that strength and it is not the same goal.
To a beginner, it is recommended to start with training Thu work the whole body, help various exercises.
Always start the routines with the hardest exercises, because these are the times when you are coolest and this is the exercise you want to focus on. improve.
Try to create a little routine, a structure to improve your reps.
Understand the progressions in Street Workout
For some activities, at the beginning, like squats et the first progressions de pumps et pull-ups, you can go beyond twelve repetitions, if you have the energy. To familiarize yourself with the movement and the muscles involved.
Ultimately, if you are mainly looking for strength and figures, as you go your progress, you will be able to reduce the repetitions per set. For example, when you start to reach fairly substantial loads to your dips et pull-ups weighted. Your goal is probably to maximize strength, you don't have to go much higher than five or six reps per set.
But also, in relation to the structure of your training, you can decide to do all the sets for the same exercise, one after the other, with rest between each.
For example for your push-ups: you do your three sets of eleven, ten and eight push-ups, then you go to the next exercise.
Or if you also want to improve your cardio, you can decide to do a series of each exercise. For example, you start with your eleven tractions, then you change station and you will do your ten dips, then fifteen squats, then twelve knee raises and you're going to get down to make ten pumps. After you're done, you rest for about three minutes and repeat the circuit for a total of three times. Or as many as you want, as long as your global execution is correct.
Take notes of training progress
Another very important thing to do is to get into the habit of write down your workouts in a notebook. To keep a written trace of such exercise performed, for how many repetitions, how many sets, with how much rest time between each.
When you go to your training, you need to know exactly what you have been doing on your previous workout, in order to know what you have to beat.
If you come every week and you do exactly the same sequences, you will become the best in this workout. But you never go force your body to adapt, to be able to do more, to be able to do better, to be able to do heavier. You can also note your progress on your phone.
Control your body
Do you realize control that you can have on your body ? It's your choice, right now, to put you down and do push-ups. You can strain your body à adapt at this new stress which imposes you on himground. pumps after pumps, jour after day, you can control your mass gain just with body weight.
It's incredible. No one can do it for you, no one will do it for you. You can't buy it, you can't inherit it.
You will be proud of it once you have seen the results. In any case, it can quickly become addictive.
This is now the end of this article ... to view it as a video, it's through here.
We strongly encourage you to create your own “Street workout routine” suitable for your athletic and recovery capacities.
Please let us know what you think of this article. If you want to share your evolution or if you have any questions, leave us a comment and we'll be happy to answer them.
See you soon,