Have you ever heard of Ghetto Workout? Before you turn away and shrug your shoulders, note that this workout routine can do wonders for your body and fitness. Read on to know more!
Ghetto Workout – A Brief:
The ghetto workout is all about using the load of your own body for performing intense exercises that aid in burning fat. The right combination of basic exercises like push ups, pull ups, rising and sit ups can offer incredible results. Interestingly, they don’t cause many injuries and are affordable. These exercises are flexible and offer great advantages to the bone-articular system, cardiovascular system, and muscular system. Also known as a street workout, Ghetto exercises, when done under correct guidance, can offer unbelievable results.
[ Read: Box Jump Workout ]
Importance Of Ghetto Workout:
Ghetto literally implies the poor districts in America that have large areas or backyards undivided by walls. Ghetto Workouts have come up from the very concept. These exercises were often carried out in such undivided backyards in poor districts where there was a lack of equipment for workouts. So they used to do workouts using their own body weight. Over a period, these exercises became popular with the rest of the world too, owing to their high fat burning capabilities. People started adopting these workouts in different forms and became creative in performing them.
Why should you do street exercises or Ghetto Workout? Here are four major advantages of doing a street workout:
1. They Are Natural:
The greatest high point of Ghetto workouts is the involvement of natural movements. A person exercises using the load of his own body and does not need any sophisticated equipment. A simple road, hill, rail, etc. is used in these exercises that can be easily found anywhere. This results in a healthy body.
Safety is a major advantage of Ghetto Workouts that are more of a recreational sport, and hence, reduce the chances of injury. Street exercises involve natural body load, and that is the reason ligament and muscle development is carried out in a better manner through these exercises.
3. Highly Efficient:
Ghetto Workouts can be highly efficient, especially if proper diet intake is emphasized upon. It effectively builds muscle mass, strength, endurance, burns fat and harmonizes body movements. It additionally helps in strengthening the body’s immune system, circulatory and respiratory system. This type of workout, when carried out systematically, keeps the body fit and in shape.
4. Flexibility & Ease Of Workout:
One can be creative with Ghetto Workouts. You just need to know the basic exercises and then can adapt depending upon your body’s fitness, your training techniques, and skills. These exercises are extremely easy, and anyone can do them anywhere. The results are evidently awesome.
Ghetto Training System:
One needs to carry out all exercises in SET or Strength, Endurance, and Technique. That means you need to select the correct proportion of these three to plan your training program. The fundamental training system of Ghetto Workouts needs to include following basics:
Technique – Ghetto exercises involve motion as technique. You need to stay in continuous motion and at the same time ensure the safety of tendons and joints.
Endurance – Endurance in this exercise regimen implies aerobics sets. You need to prepare your body initially for difficult and tough exercises and later for a healthy body. This is carried out through station and circuit training methods. The aim of endurance training is building body’s strength.
Strength – Since Ghetto workouts are all about force, you need to strengthen your body to workout with force. Preparing an osteoarticular system is important, and strength training emphasizes on the same through intense yet short exercises.
Ghetto Workout Program:
Ghetto Workout Program requires you to use everything at your disposal to workout. It needs you to be creative while performing routine dips, pull-ups, push-ups, bicep curls and other muscle building exercises.
Many questions float in our minds prior to starting any workout program, like how many days of the week you should exercise; how many steps would be essential; how many reps you should perform; which exercise would work on which body part; whether you should be lifting heavy weights or light weights, etc.
It is important to understand that there is no right or wrong method of doing any workout program. You need to see what exactly goes into the workout and design your program according to your body, fitness goal, previous training etc. One should never get confused about working out. Each person has a different outlook towards fitness, and hence follows a different program. Plan your own workout schedule creatively, yet ensuring that you gain strength and muscles.
The ghetto workout routine is the best set of exercises that can be principally done anywhere; be it home, gym or streets and parks. For a person, who has been undergoing some amount of exercises in the past, following exercises may be beneficial to include in the program:
- 15 Pull Ups
- 15 Push Ups
- 10 Lunges on each leg
- 10 Jump Squats
- 10 Lying Leg or Hanging Leg Raises
- 10 Hand Stand Push Ups
While performing these exercises, ensure you don’t stop during the workout. You need to do a set of at least 3 times, and that too, three times a week. You can do pull-ups with any equipment present at your home. Similarly, chin-ups, push-ups, and leg raises can too be performed at home.
The advantage of circuit type workout lies in muscle building. If you want to add some cardio exercises to the workout, run up the staircase or do sprints. Run for a minute as fast as you can and then walk or jog for two minutes. Continue for 15 minutes for fat burning and muscle building.
Things To Keep In Mind:
- Don’t forget to do warm up sets as you start any exercise.
- Always do warm up with a weight heavier than what you would be using for your regular workout.
- It is important to stay consistent with routine exercises. You can move close to your goal only if you maintain regularity in your exercise regime.
- Forget the age old traditional workout. Instead, be creative with your exercises. Don’t restrict yourself with equipment. Instead, lay emphasis on bodyweight exercises.
- Including high intensity workouts is a must in Ghetto exercises. Outstanding results come only through tough and strenuous exercises.
- There is no need to employ expensive supplements in your diet while undergoing Ghetto workouts. Ensure you eat a healthy and balanced diet and it should suffice.
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