Hello to everybody !
Welcome to this new article which follows the one presenting the different figures in Street-Workout, from the most accessible, to the most impossible that you can find by clicking here and the best way to create a workout and a routine!
Let's go to learn Street Workout!
Now, after having dreamed enough, we can calmly discuss the different methods that should help you gradually achieve all these positions 💪
One-sided exercises, slowly but surely!
First method: You can make the exercises gradually one-sided, i.e. gently parting with one arm or one leg. This method is especially useful for progressing early in basic exercises such as push-ups, pull-ups and squats. It is possible to start by doing them by archer to put more weight on one side then you can then use your second member to assist the first less and less.
It can be by gradually removing fingers or holding onto an outside object at different heights. For pull-ups, you can still hold onto your own body or even use a pulley and counterweight system to progress to the one-arm pull.
Learn Street Workout: Play on the height of the points of support
Second method: You can adjust the height of the fulcrum points, especially when the figures ask you to put at least one hand and one foot somewhere, which is the case for all push-ups on the ground, horizontal pulling and pit climbs. for example. So there, it is simply a question of raising the hands or the feet to make an exercise more or less difficult. I think you will quickly understand how it works to learn Street Workout.
Vary the supports to increase strength
In third place : You can vary the supports and holds to change the difficulty of an exercise, primarily to increase the strength and technique required. It is possible to do them on the ground in different ways, on straight bars, parallel bars or even on rings.
A little extra note about the rings: the fact that they are simple to put on, very practical when you do not have a pull up bar and that they allow you to significantly complicate any exercise probably makes them the best tool for bodyweight training.
Add external weights for assured progression
Fourth method: Add external weights, which you will be able to do on almost all figures. It can go a long way in filling the holes and the important jumps of difficulty between two progressions with weighted belts and vests, of ankle weight or alternatively elastic bands.
For example, if you can't switch from straddle to full version of a move, you may also decide to weight your straddle to keep progressing differently.
Otherwise, adding more and more weight to these exercises is a great way to increase your strength and muscular endurance. For example, weighted pull-ups are some of the best exercises to do when looking to get an arm pull-up or just do more pull-ups in a row.
Play with the lever of your body!
In fifth method, certainly the best known: You can play with the lever of your body by folding and bringing one or two legs closer to the point of attachment. This is often recommended for the main figures who are the Back Lever, Front Lever, Flag and plank. Standard progressions are the tuck, theAdvanced Tuck, la One Leg, la straddle and Full.
There is a quasi quantity unlimited of progressions between each of these moreover, so do not hesitate to test your ideas.
Then a known and very effective method is to assist a progression with an elastic band, which you can do on just about any trick that doesn't have a strong balancing component like the Hand Stand.
You will be able to modulate the difficulty by choosing the resistance of the band, as well as by pulling them more or less.
To find our elastic bands, click here !
Flexibility and mobility, your best allies!
It's pretty obvious, but working and improving your flexibility et mobility will be paid everywhere, and especially for the V-Sit, progressions in straddle and the handstand and its variants and its climbs with outstretched arms.
To improve your skills in these exercises, we offer products that will meet your expectations, parallettes going through dip bars, there is something for everyone and they are to be discovered on our shop !
To do this, it is recommended to have a work of flexibility and mobility complementary to your training, if that interests you, go to this article or to go see my video about it !
What is concentric work?
It is not only the kilometer exercises to learn the main figures!
Remember to take advantage of the concentric work, that is to say do repetitions and eccentric work, that is to say negative repetitionss or you will slowly hold back the descent.
Moreover, to learn Street Workout, negative repetitions, in general, are certainly the best way to improve on a strength exercise that you could not yet do. Likewise, for each of these types of exercises, mix work with outstretched and bent arms when appropriate will allow you better complementarity of general progressions within a routine. For example, if you're stuck at the One-Leg Front Lever, try varying it a bit in incorporating pull-ups in position in your workouts. For an outstretched arm version, it is advisable to do front readings and add negatives starting from the top and controlling the descent as much as possible.
All this is valid for the other main figures, like le back, Flag and Board and you can work them in sets and in repetition as you surely are used to doing.
You can also apply these tips for exercises that are not primarily focused on strength, looking for variations or accessory exercises that will transfer their progress to the final figure.
The amplitude of the repetitions, a determining factor for the progression in Street-Workout
Finally, it is advisable to play on amplitude rehearsals. Whether for the climbs or the negatives, that is to say by stopping before reaching the most difficult point, where the body is horizontal.
And There you go ! This is a lot of information, but you will know what will be most useful to you.
Feel free to comment on this article to let us know what you think or tell us about your progress!
See you soon,