WorkOut: basic exercises for beginners

Basic exercises for beginners from Denis Vitkind, the ambassador of the project dedicated to street athletics #Datsunpiknik .

Exercise 1. “180 flight”

Difficulty level – easy. This exercise can be learned in one lesson.

1. The first leading exercise – make a grip with your hands (grab the bar) and learn to throw one leg up in a resting position.

2. Then learn to throw the other leg, the supporting hand (the hand that holds the bar with the upper grip) should be on the side to which you plan to turn. Let’s say you are doing a right turn, you should have your left hand in the lower grip to make it easier to grab during the turn. Put one foot, then two, flip your body to the side you are doing the exercise.

3. After you do everything in one movement, without resting your feet on the tourniquet, as we did in the beginning. Briefly it looks like this: grip, lift, leg lift, transfer of the body to the side of the support and 180 degrees turn.

Try to start doing the exercise on a lower bar, as the lower the height, the less fear of falling you will have and the faster you will learn to do the exercise correctly.

Exercise 2. “Feather”

The level of difficulty is above easy.

1. Perform the grip. Start with pull-ups and flips. You can start preparing for this part of the exercise by performing classical pull-ups on the bar.

2. If you have already learned the base, then you can proceed to the “feathering” itself. Perform the lift with a flip. The main condition: perform it “cleanly”, without touching the bar.

At first, try to perform this element with a swing, it will be easier.

3. The final point – return to the starting position from which we started.

Exercise 3. “360 with a stop”

The level of difficulty is medium.

1. The first exercise: we perform a grip, stand in a rest position on outstretched arms and push our body at 45 degrees. Try to fly away as high as possible.

2. The second summarizing you do the push at 45 degrees and try to turn around in the process.

3. If all the previous points were successfully performed, then push off, make a 360 degree turn, grab the bars and stand on your feet, i.e. return to the starting position.