Everyday exercises for a perfect figure

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Workout is one of the best ways to improve your shape.

Workout combines a number of benefits that you should be aware of.

Workout Benefits

Workout shape enhancement
  • Improving your body shape with Workout is focusing on key exercises that don’t spray your energy into unnecessary exercise equipment .
  • Workout is free . Everyone can afford street workouts, regardless of their financial situation.
  • Workout improves health . Street training can improve the work of all body systems, prevent the development of diseases of civilization, remove harmful substances from the body. Exercising in the fresh air affects your health better than working in the gym.
  • On the site there are ready-made training programs for improving your figure with the help of street training. You do not have to study conflicting literature for months to understand how the workout works. You can go from an absolute beginner to a professional athlete, or stay where you yourself find it necessary.
  • Workout is fun ! The release of pleasure hormones into the blood during training increases the value of the training process. You will begin to get even more pleasure after 2-4 weeks, when you see the first tangible results.

Workout body improvement. General recommendations

Workout for a figure
  1. Use the basic training principles when creating a program. Without the principle of progression of loads, the principles of supercompensation and gradualness, your results will be insignificant. Learn more about the basics of Workout here .
  2. Focus on the part of the body that needs to be changed the most . Example: a girl does not want to gain muscle mass of the upper body, but she wants to improve the buttocks, legs and abs. It is in this priority that we conduct training. First of all, we pay attention to the muscle groups that are key to you. Then – everything else.
  3. A healthy lifestyle and proper nutrition increase the effectiveness of street training . Proper recovery after a workout increases the rate of muscle gain or weight loss.
  4. Vary the program depending on your goals . Gaining muscle with Workout is the dominance of strength training over aerobic exercise. Losing weight is the opposite. Workout combines both types of exercises, but when specializing, you need to change the balance.
  5. Decide on motivation . Without understanding the goals of street sports, as well as without understanding how the system of motivation and encouragement works, workout training will be meaningless.
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Workout. Body Improvement – Training Programs

Workout programs

Your first program might look like this:

Training number 1

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Chin pull-ups2823
Push ups21023
Reverse tight grip pull-ups2823
Hanging legs21223
Easy pace110 minutes

Training number 2

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Wide grip pull-ups2823
Narrow arms push-ups2823
Vis on the horizontal bar230 seconds1,53
Jumping out2fifteen13
Rope jumping31 minute13
Shuttle 10 to 102Top speed2


  • We alternate these programs in compliance with the basic training principles.
  • The first program may be easier . Just give up some of the exercises, reduce the number of repetitions, if you can not do so much. This diagram is an example of what you need to strive for.
  • Do not overload yourself in the first training session . The first 2-3 weeks of workout are preparatory. The goal of the beginner is to develop a brain-muscle connection, form a positive idea of street sports, and learn how to enjoy training. Results later.
Workout for men