We explore how you can get that extra edge over fitness by pushing your boundaries
In this two-part series on street workout, we explore how you can get that extra edge over fitness by pushing your boundaries
No need to fall into the monotony of planning your workout based on your surroundings. Exercising should be fun and this new form makes it highly effective too. Street workout is a physical activity performed mostly in outdoor parks or public facilities. It is a combination of athletics, calisthenics and sports. A typical street workout routine often consists of exercises such as pull-ups, chin-ups, push-ups, dips, muscle-ups, sit-ups and squats. Street workout also involves some static (isometric) holds such as the human flag, front lever, back lever and planche.
— The writer is a personal trainer and fitness instructor, The Tribe Fitness Club.
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Muscle Up: The muscle-up is a skill that is essentially a pull-up followed by a dip. It is used to take yourself from below a set of rings or bar to above a set of rings or bar. Many can do a pull-up, and many can do a dip, but transitioning between the two. takes a certain level of strength and coordination.
The human flag: The human flag or bar hold is a feat of strength where the body is parallel to the ground supported by a vertical bar. A straight line is formed using the arms and body. The trick requires enormous upper body strength.
The Handstand: A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder-width apart. There are many variations of handstands, but in all cases a handstand performer must possess adequate balance and upper body strength.
Korean Dip: Korean Dips are a great upper body exercise to develop strength and mobility in the shoulder girdle. The range of motion performed while doing Korean dips ensures that an athlete is not simply building strength at the expense of mobility and flexibility.
Start by sitting on top of the dip bar with your hands in a reverse grip beside your hips on the bar. Use your arms to support your weight and drop your body off the bar. Dip your body down and underneath the bar and use your arms and shoulders to propel back up to the starting sitting position on the bar. This exercise mainly focuses on the triceps and shoulders. The biceps and chest are also used to help lift yourself up and back on top of the bar.
A typical street workout consists of -
- Athletics exercising — a system of exercises with various levels of exertion provided for health strengthening, development of strength and stamina, as well as, for shaping an athletic constitution. Athletics exercising is used to increase strength level, develop physical shape and for rehabilitation.
- Calisthenics (Kalestenos) — is a complex of many simple exercises which are performed using purely body weight. The aim of these exercises is to train muscularity strength and to evolve comprehensive fitness.
