in your opinion what is the difference between a Street workout beginner and a very advanced person the level the skills not necessarily it will be the understanding of the sport and in particular in the most important part the warm-up the beginner will see the warm-up as something optional something that can pass the person who will be advanced in street workup Street lifting will know that the warm-up is an integral part of the training in this video I will give you the best method to warm up in order to greatly optimize your performances whether in street workout or in street lifting but before moving on to practice we must understand the theory beforehand why it is essential to warm up so there will be two main axes the first axis will be the preparation of the body for the effort with three complementary characteristics the first will be the increase in muscle temperature which will give better efficiency to the chemical reactions which will generate energy we will also have an increase in blood flow 43 44 there you are if I managed to do 45 pull-ups in a row it will be largely in part thanks to the blood flow which has increased thanks to my warm-up I need oxygen so that my muscles are fed it is necessary that the glucose passes and consequently the warm-up plays a very important role for physical efforts 48 49 and of course the characteristic which will interest us the most will be the increase in the nervous influx you see there what I am doing at the moment if I was not nervously hot it is impossible for me to climb with only one arm the second major axis will be essential because it is what will allow you to save a lot of hours whether at home or in the hospital it will be the reduction of the risk of injury what you absolutely must understand is that a muscle when it is cold when it is not warmed up it is a muscle which is rigid the more a muscle will be rigid the more the probability that you injure yourself increases drastically now that you know exactly what the warm-up is for my young friend it is time to know how warming up in the field of street workout if you are a beginner I will recommend that you warm up in three distinct acts the first act will be the cardiovascular warm-up for this I will recommend three exercises of which you have the choice the first will be the burpies with the burpies you will wet your whole body in space you will make a lot of effort and consequently increase your heart rate very easily the second exercise that I recommend to you if you have the possibility will be simply to perform the jump rope you should know that the jump rope is as effective as cardio believe me and we come to my favorite exercise which will simply be the fact of running so I can't run a lot of time because it is really useless you just simply run for a good 5 minutes and of course if you want to warm up quickly you simply increase your running speed and there we go now we start the training if you thought that running 5 minutes was enough to start your session know that you are wrong the second act will be essential no matter the session that you perform it will be the joint warm-up that you do a pool session a push session a dynamic session your joints will be constantly solicited no matter the type of exercise in street workout and even in Stre lifting there will be three pillars the shoulders the elbow the wrists in absolutely all the movements that you will do you will use these joints so it will really be very simple for the wrists you will simply make rotations like that of your wrists you can do both at the same time and cetera do not forget the goal is to burn therefore you must not go there like that slackly no no no you really have to go there with all its p for the shoulders there will be two exercises or even three that I will absolutely recommend to you the first will be simply to make rotations like that but now I find that it is not the most effective the most effective is simply with that an elastic band and yes we will always come back to this famous elastic band so what you will do is that you will take the two ends of your elastic band you will you're going to put sorry a big tension like that and you're simply going to do these same rotation dislocation while looking far behind and as I told you previously we are trying to burn intention of speed when you are going to do it you don't really have to go slowly you have to make your joints burn the last pillar it will be the elbow very simple hop there that's it and of course as usual we are not going slowly Piou we are going super fast for your wrist joints if later in your session you have exercises where you have to put your hands on the ground to reduce the risk of chronic injury that you will have in the future you will just have to work on mobility work then it will be very simple you will simply go to the limit the torsos in absolutely all directions like that like that extension blab blabla perfect now that you have done the three remarkable joints necessary so that you can prepare for your street workout session it is now time to move on to the most important warm-up the specific warm-up and to fully understand this warm-up you simply have to ask yourself a one and only question what am I going to do if your training is going to be more oriented towards the chicken the rest of your warm-up must naturally be oriented towards what the chicken and for that you will simply do Dead hangs all that will be elevation of your scapulas or small tractions to quietly warm up on the other hand if your training is going to be more oriented towards push here for example the dips you will go up and do h elevations of your shoulders in order to prepare them small dips you want to do dips and the same logic applies to the push-ups you will simply put yourself in a push-up position you will work in scapular protraction and then do small push-ups if your science is articulated around the 7n REP and that I do not know for example you have a 555 that is to say 5 Mle 5 div C tractions you can warm up with an 11 so we will do a small muscle hop there and a small di hop there a small traction hop there and there you go you rest a little and you start again a 2 2 after why not a 333 and as soon as you feel that you are really hot and well you start your little 555 if your session is based on learning a static figure like the front lever I show you what this figure is and well what you are going to do is that you are simply going to use a variation that you totally master as a warm-up let's imagine that the variation that you are currently able to use is the front lever so this figure there to warm up all that you can do is for example do Advance Tuck or the tu so we saw the theory the cardiovascular joint and specific warm-up this is something that you will hear everywhere on Youtube but now I am going to bring you a secret how do you pronounce the word warm-up in English warm up the goal of the warm-up will be to simply burn warm up and therefore the tip that I'm going to give you to 1 have the most effective warm-up possible to have the most effective performances possible is going to be to simply do everything in one go to do what I'm going to call the continuous warm-up that is to say that from the cardiovascular warm-up until the end of your specific warm-up everything must be done continuously without any interruption most people will be really chill in their warm-up while that's not what we want at the end of your warm-up you must be hot you must sweat and you must be totally ready to make intense efforts so for that it's really going to be very simple for at least 10 to 15 minutes you're not going to stop you're going to go through all the major stages of the warm-up that we saw previously one after the other and if you apply the secret that I'm going to give you I guarantee that one you will be warmed up much more quickly and one you will be much more efficient we are now starting the last part with street lifting street lifting as a brief reminder it will be a strength sport we will simply take the basic movements of street workout the muscle up the pull-ups and the dips and we will add throwing weight the goal will be to lift the heaviest load possible we are therefore you understood it well in a strength sport and here I will be of a really very strong opinion unlike Street workout where I really gave you a structure including the cardiovascular warm-up the joint warm-up the specific warm-up and so on in street lifting the cardiovascular warm-up is totally useless and yes in street lifting the cardiovascular warm-up is not going to be the priority we will concentrate all the more on the joint warm-up and secondly on the upswing so the upswing will simply be a series of series that you will do progressively until you reach your workload you must understand that we lift such heavy loads that our cardiovascular system will increase naturally and our body will of course heat up so if for example your workload is 50 kg for your pull-up session you can start by doing pull-ups body pull-ups at 10 kg 20 kg 30 kg 40 kg and then we start at 50 kg your workload here only the joint warm-up and the specific warm-up will be important and to conclude this video I will give you one last secret that you must keep in mind throughout your adventure in street workout and street lifting as we become stronger and stronger we lift heavier and heavier this is called progressive overload that we have seen so much in bodybuilding isn't it and well know that the warm-up whether you are in street workout or street lifting it follows exactly the same rule as you progress in your adventure your warm-ups must become more and more complicated at the beginning you were unable to succeed in doing even one single muscle up a year later doing muscle ups is part of your warm-up routine before for me personally lifting 80 kg in pull-up was my ultimate power my maximum strength today it's part of my warm-up you are no longer that beginner who thought that warming up was something optional now warming up is an integral part of your [Music] workout