The author of this story is Igor Ilyashenko, who shared his experience of very economical training. At the end of the article you will find photos that say that you only need to want to pull yourself together and you will be healthy.
I have always been attracted by the mechanism of doing strength sports without attracting additional costs. Often, I was stopped only by the remoteness of the gym from home/work. The second factor has always been money. In order to build regular workouts, you need to regularly spend money on a gym/ pool subscription. And that's exactly what I often lacked. As a result, there is no regular training, there is no result, that's a pun.
For me, a serious shift in this regard was the idea that you can train with your own weight no less successfully than in the gym, dragging iron from corner to corner. The beginning was laid in the form of several approaches to push-ups and squats at the bench, where the role of the bench was successfully replaced by two stools.
A little later I got acquainted with two very effective Life Hacking workouts. "One hundred push-ups in six weeks" and "the prison system." Both systems have two key advantages:
1. Working exclusively with your own weight
2. Lack of additional equipment for classes.
If we talk about the shortcomings of the systems: six weeks is a fiction. It is morally necessary to prepare yourself for the fact that it will be much more. I can say for myself, it took me almost 8 calendar months to get to the 5th week. Real time in continuous training is about 4 months. Because any break, at least for two or three weeks, automatically drops you down a step.
With the "prison system" everything is a little easier. But! The main thing is not to forget to change legs. When I tried to work out this complex, I was climbing like a wind–up, using only the "push right" leg. As a result, the next day there is a misalignment in the crepature, one leg is normal, the muscles of the other are obviously sore. Conclusion – the system is not fully balanced. There is another disadvantage of the system – it is perfect for OFP and warm-ups, but it is not suitable for full-fledged classes. It is beneficial only in the case of very limited space.
In the course of classes , I somehow came to several conclusions:
1. Self-weight training is the most optimal, "pure" mechanism in the harmonious development of the body.
2. The most useful exercises for development are not isolated. That is, exercises involving a group of muscles at once instead of one.
3. Non-isolated workouts are the way to working, living, natural muscles.
4. For harmonious and pure development, there is no need for complex simulators. Everything you need is at hand.
It's no secret to me that all my inventions are, in fact, the invention of the bicycle. Recently I came across the term Ghetto Workout (GW) or Fitness Ghetto Workout is also found in Street Workout. The term was coined by the One More Day Community team (Russia). What is the meaning of this direction?
The philosophy of GW is the most complete and functional use of environmental objects for productive physical training. With the help of GW, you can “rock” yourself no worse than in the gym, while not using various protein (and not only protein) supplements and substances of far from natural origin. At the same time, you first of all work with the weight of your own body and sometimes with the weight of the same workout man (aka VIBRO), and this is in conditions of: fresh air, a lively outdoor environment, the absence of the smell of sweat in the room and other delights of the gym.
Most of the equipment that you need for training is available in almost every yard – horizontal bars, bars, ladders and other legacy of socialist physical education. What should be the state of health in order to be able to do GW? The main thing is that it is not very serious and does not pose a real threat to your health. Then according to your own feelings.
You can start small. Instead of 5 minutes by minibus – walk, run. Stop using the elevator, after all. For example, with basic exercises on the horizontal bar, bars – pull-ups and push-ups.
There are about a dozen types of pull-ups alone. Depending on the type of grip and exit, the muscle groups that you train change. Bars, push–ups - similarly. For an additional "anchor", take a system for progress. For example, the numerical progression and the rules for its passage from the "100 push-ups" system are perfect for counting.
But once again I want to say – do not expect quick results. Start training – and you will see for yourself how your feelings will change in two or three weeks. But in order to become an athlete, you will have to tinker much more. I decided for myself that I'm still at the very beginning of the journey and I'm not going to stop for a long time.
Sources of inspiration:
Life Hacker:
• train your body in-about-everything.wikiski — "One hundred push-ups in six weeks" and "prison system"
• Lose weight naturally – a person who has achieved exceptional results with the help of a natural environment
• All about Running for Beginners – a great article to start running
One More Day Community:
• Article by Danila Cherkasov Ghetto Workout
YouTube:
• My 120 pound journey – a video from All about Running. An amazing person.
• Barilla and Hannibal – Calisthenics. Homeland GW
• Denis Minin — horizontal bars and bars in Dnepropetrovsk. This is already your own, native, non-American person, with excellent results in Street Workout. On the web, you can find a description of his training system.
Well, I myself:
