Get street smart
Street workout can build muscles without equipment. The best part is that you can use finished dumbbells, other weight benches and environment to add variety to the exercises. Infact sometimes all you need is a street rod (or a simple urban equipment bar), creativity and a good dose of motivation. pumps (also known as push- ups) and tractions are some of the most common for street workout. The origins of this workout comes from the American suburbs and ghettos of former USSR, where athletes wanted to build muscles without breaking the bank in a gym. So they use their environment to build muscle with body weight. We explore various street workout steps in the second part of this two-part series.
— The writer is a personal trainer and fitness instructor, The Tribe Fitness Club
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Planche Push-Up: A planche is a skill in gymnastics in which the body is held parallel to the ground, giving the illusion of floating. It is a move that requires a great deal of strength and balance.There are many variations of a planche, although only two are accredited in artistic gymnastics: the straddle planche, and the straight legged planche. The planche must be held for at least two seconds. This move is also done commonly known as a no-legged or planche push-up. The muscles used in this exercise are the chest, shoulders, upper back, lower back and glutes.
L-sit: The L-sit hold is a deceptively brutal exercise with benefits that go beyond merely the visual. Not only will this exercise help fill out your sleeves and chisel your abs, it will improve the health of your shoulders, help you with your deadlift, and build functional core strength as well. L-sits can be done on a pair of push-up bars, on kettlebells, yoga blocks, or even on a pair of benches.
Parallel Bar dip: Parallel bar dips involve standing between two parallel bars (typically a pair of longish handles on a stand) with one hand on each bar. You will take a step and press up so that you are above the bars with your upper body, arms straight to hold you up, with legs dangling between and below the bars. From here, you will bend your elbows to lower your body between the bars, coming down until your hands are near your chest with elbows bent behind you, then straightening your elbows to press back up and lift yourself back to the straight-armed start position. Dips primarily work the inferior pectoralis (lower aspects of the chest), which are largely missed by bench press and push-ups. They also target the triceps as well as the some of the anterior deltoids (front aspect of your shoulder). This exercise is also great for working the flexibility of your shoulder girdle.
Clapping Push Ups: The clapping push-up is a plyometric exercise that builds explosive power in the upper body. It targets fast-twitch muscles, which are responsible for producing short bursts of power. You have to do the exercise as explosively as you can in order to recruit the fast-twitch fibres and increase power. Athletes that use their upper body, such as baseball and volleyball players, can use clapping push-ups to help improve sport performance. Clapping push-ups build explosive power in your pectoralis major, the largest muscle in your chest; your deltoids, the major muscles in your shoulders; and the triceps, the muscles in the back of your arms.