what is independent gym

7/30/2019 What is Independent Gym

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WHAT IS INDEPENDENT gym?

Писателю Ю. П. Власову, знаменитому штангисту тяжеловесу, многократному рекордсмену мира игерою Римской олимпиады I960 года принадлежит выражение “справедливость силы”. Writer P.Vlasov, famous heavyweight weightlifter, multiple world record holder and Olympic hero Roman I960 has belonged expression "justice of force." В чем его смысл? What is its meaning?

Издавна люди выделяли преимущество силы и выносливости, умения и ловкости, смелости испособности быстро принимать правильное решение в опасных ситуациях. People have long beenisolated edge in strength and endurance, skill and agility, courage and the ability to quickly make decisionsin dangerous situations. От этих качеств, например, зависела свобода и независимостьнемногочисленного народа Древней Спарты, чьи воины прежде всего отличались отменнойфизической подготовкой, которая с юношеских лет была для них обязательной. Of these qualities, for example, depended on the freedom and independence of a small nation of Ancient Sparta, whose warriors primarily differed excellent physical preparation, which from his youth was their compulsory. И дело не втом, что сила всегда права. The point is not that the power is always right. Существует прямая связьмежду силой мышц и силой воли, силой характера. There is a direct relationship between musclestrength and force of will, strength of character. Волевой, сильный человек обладает более высокимивозможностями в любой сфере деятельности, физически сильный человек более активен и в учебе, и

в труде. Strong-willed, strong man has better opportunities in every field of activity, physically strong manis more active in the school, and at work. Вспомним, к примеру, великого древнегреческого ученого ифилософа Пифагора, побеждавшею на Олимпийских играх в кулачном бою.. Recall, for example, thegreat Greek scholar and philosopher Pythagoras, won at the Olympics in boxing ..

Сила не дается человеку : рождения, ее надо приобретать. Power is not given to man: birth, it must be purchased. Кто придет з восторг от хилой тщедушной фигуры юноши с угловатыми плечами,тонкими руками, висящими словно плети, выпирающими лопатками и впалой грудью? Who willcome s delight of frail frail figure of a young man with angular shoulders, thin arms hanging like a whip, bulging shoulders and sunken chest? Не нужно богатого воображения, чтобы представить, какимбудет этот юноша, став взрослым: потерянных возможностей можно уже не вернуть. Do not needmuch imagination to imagine what this young man will be as an adult: lost opportunities can not come back. Ведь фундамент красивого телосложения с хорошо развитой мускулатурой и

пропорционально развитой фигурой, в которой пет ничего “лишнего”, закладывается в раннемюношеском возрасте, с 13—14 лет. After all, the foundation of a beautiful body with a well-muscled and balanced development of the figure, in which pet anything "extra", laid in early adolescence, with 13-14. Ичем раньше девушки или юноша приобщатся к средствам, способствующим правильномуформирующие организма и физическому развитию и нужном направлении, тем больших успеховможно добиться. The earlier a girl or boy priobschatsya to funds promotes correct body shaping and physical development and the right direction, the more success you can achieve.

Впрочем, приступить к занятиям физической культурой для оздоровления никогда не поздно.However, to begin physical training for the recovery is never too late. В природе безошибочно работаетмеханизм “обратной связи”: чем большую работу совершает организм (естественно, до границистощения ресурсов), тем активнее он вырабатывает необходимые питательные вещества,направляемые в работающие органы, тем активнее происходит в них процесс формирования

мышечных тканей, которые собственно и выполняют физическую работу. In nature, the mechanismworks correctly "feedback": the more work is done by the body (of course, to the limits of exhaustion of resources), the more it produces the necessary nutrients directed to the working bodies, the more activethey are in the process of the formation of muscle tissue, which actually perform physical work.

Наш век невиданного по масштабам промышленного производства, механизации и автоматизациипроизводственных процессов породил (о чем мы не подумали своевременно) гиподинамию — “болезнь”, вызванную физической пассивностью, ослабляющей организм до состояния, создающеговсе предпосылки к различным психическим и телесным болезням. Our age of unprecedented scale



industrial production, mechanization and automation of production processes spawned (which we did notthink in a timely manner) physical inactivity - the "disease" caused by physical inactivity, which weakensthe body to the state all the prerequisites for various mental and bodily disease.

И, безусловно, единственным надежным способом борьбы с гиподинамией являются физическаякультура и спорт, в основе которых лежит сознательное управление ритмом и направленностью

основных физиологических процессов, “обслуживающих” мышечную деятельность. And, of course,the only reliable way to deal with physical inactivity are the physical culture and sports, which are based onconscious control of the rhythm and direction of the basic physiological processes, "serving" muscleactivity.

Школы, методики физического совершенствования исключительно разнообразны. Schools, methodsof physical perfection very diverse. В двух словах охарактеризуем некоторые из них, чтобы яснеестала суть предлагаемой мной системы атлетизма. Briefly characterize some of them to become moreclearly the nature of the system I propose athleticism.

В начале нашего века известный русский врач А. Анохин разработал комплекс упражнений“волевой гимнастики”, имевшей популярность среди русской интеллигенции. Early in this century,the famous Russian doctor Alexander Anokhin developed a set of exercises "volitional gymnastics", which

had popular among Russian intellectuals. Ею занимались знаменитые российские силачи Г.Гаккеншмидт, Г. Лурих, использовал ее и комбриг Г. Котов-ский. It was dealt with famous Russianstrongmen Gakkenshmidt G., G. Lurih used it and Brigade Commander Kotov-sky. Основной принципволевой гимнастики заключается в том, что выполнение известных гимнастических упражнений безпредметов сопровождают волевым напряжением участвующих в движении мышц. The basic principle of volition gymnastics is known that the performance of physical exercises without objectsaccompany volitional stress involved in the movement of muscles. Например, простое сгибание руки влоктевом суставе выполняют с максимальным напряжением мышц-сгибателей, как это делают,чтобы “продемонстрировать” бицепсы. For example, a simple bending arms at the elbow joint is madewith a maximum voltage of the flexor muscles, as is done in order to "demonstrate" the biceps.

Недостаток гимнастики Акохина * заключается в том, что в ней отсутствует возможностьполноценного мышечного нагружения, т. к. мышцы при сокращении не преодолевают никакого

внешнего сопротивления, словно землеройная машина, ковш которой не загружен. Lack gymnasticsAkohina * is that it lacks the ability to fully load the muscle, because muscle while reducing not overcomeany external resistance, like digger bucket which is not loaded. С точки зрения From the point of view

* Здесь и далее авторские оценки различных систем физического воспитания не обязательносовпадают с мнением редакции (Примеч. ред.). * Here and below the author's assessment of varioussystems of physical training are not necessarily those of the editorial board (Editor's note.).

биомеханики “волевая гимнастика” — лишь имитация настоящей мышечной работы и не можетбыть эффективным средством для развития силы. Biomechanics "volitional gymnastics" - an imitationof this muscle work, and can not be an effective means to develop strength.

Одно время широкое распространение получили занятия изометрическими упражнениями, длякоторых характерна высокая степень статического мышечного напряжения, т. е. без измененияпервоначального положения нагруженных костно-мышечных звеньев. At one time, widespreadtraining isometric exercises, which have a high degree of static muscle tension, ie, without changing theoriginal position loaded musculoskeletal units. Основной недостаток таких упражнений заключается вмалой величине совершаемой мышцами механической работы и, следовательно; - низкойэффективности тренировки. The main drawback of such an exercise is the low value of the mechanicalwork done by the muscles, and therefore - low efficiency of your workout. Кроме того, длительноестатическое напряжение мышц, затрудняющее циркуляцию крови, противоестественно для работысердечнососудистой системы. In addition, prolonged static muscle tension, which impairs blood



circulation, it is unsuitable for the cardiovascular system. “Изометрия” также не тренирует суставы, аскорее наоборот — действует на них отрицательно из-за ограничения зоны давления на суставныеповерхности. "Isometric" also trains the joints, but rather the opposite - a negative effect on them becauseof the limited area of pressure on the articular surface.

Модная ныне ритмическая гимнастика построена в основном на непрерывном чередовании маховых

движений рук и ног в сочетании с наклонами туловища и требует для получения заметногооздоровительного эффекта довольно много времени. Now fashionable aerobics built mainly on thecontinuous alternation of flapping arms and legs, combined with the torso and demands for significanthealth effect quite some time. Что же касается использования ритмической гимнастики для развитиясилы (что особенно важно для юношей), то здесь ее возможности весьма ограничены. As for the useof rhythmic gymnastics for strength (especially important for boys), here its capabilities are limited.

Не менее популярны в наше время занятия с отягощениями (штангой, гирями, гантелями), Equally popular in our time training with weights (barbell, dumbbells, free weights) эспандерами ,

амортизаторами и на тренажерах. expanders, shock absorbers and the gym. Но при всех ихдостоинствах отметим, что они доступны пока далеко не всем желающим, не говоря уже о том, чтосвое физическое состояние мы ставим в зависимость от наличия снарядов. But for all their merits, wenote that they are available while not for everyone, not to mention the fact that their physical condition we

put in on the existence of shells. Где же выход? What is the solution? Прежде чем объяснить предлагаемый принцип выполнения упражнений на самосопротивление,вспомним знаменитого Архимеда, которому так не хватало точки опоры, чтобы “перевернуть” мир.Before explaining the proposed principle of exercise on samosoprotivlenie, recall the famous Archimedes,who lacked a fulcrum to "turn over" the world. А что если эту “точку опоры” присовокупить кгимнастике Анохина? What if this "point of support" to add to the gym Anokhin? В итоге мы получимкачественно новый принцип тренинга, методика выполнения которого заключается в том, чтомышечное нагружение осуществляют не преодолением внешнего сопротивления (веса штанги, гириили силы упругости эспандера), а преодолением сопротивления, создаваемого “самому себе” спомощью, например, левой или правой руки, а также поочередным напряжением симметрично расположенных мышц туловища. As a result, we get a brand new concept of training, technique of performance of which is that muscle loading is carried out not overcome the external resistance (weight

barbells, dumbbells or elastic force of the expander), and overcoming the resistance created by the "self"through, for example, the left or the right hand, as well as alternate voltage symmetrically trunk muscles.

Упражнения на самосопротивление, абсолютно не -зависящие от внешних условий (времени, местаи наличия каких-либо снарядов), позволяют нагружать мышечную систему в динамике, сочетающейсилу с движением, гармонично прорабатывать мышцы на любом уровне: от выполненияупражнений в режиме утренней гимнастики до атлетизма, для которого характерны достаточновысокая степень мышечного напряжения и большое количество повторов. Exercises onsamosoprotivlenie, absolutely not, depending on the external environment (time, location and availabilityof any shells), allow the system to load the muscle dynamics, combining strength with movement,harmoniously working muscles at any level of exercise mode to morning exercises athleticism, which ischaracterized by relatively high degree of muscular tension and a number of iterations.

Эти упражнения легко регулировать по величине мышечной нагрузки, скорости движения иамплитуде. These exercises are easy to adjust for the size of the muscle load, speed and amplitude. Такаяих особенность позволяет развивать буквально все элементы мышечной системы путем выполнениясиловых движений во всевозможных положениях в пределах суставной подвижности. This featureallows them to develop virtually all elements of the musculoskeletal system by performing power movements in various positions within the joint mobility.

Достоинством атлетической гимнастики без снарядов является также и ее высокийфизиологический эффект, заключающийся в высокой интенсивности энергозатрат при выполнении



мышечной работы и позволяющий сократить время занятий. The advantage of athletic gymnasticswithout shells is also its high physiological effect is the high intensity of energy consumption duringmuscle work and reduces the classroom. Ввиду исключительной доступности и эффективности онаможет иметь самое широкое применение: Due to their exceptional performance and availability, it can be used widely:

в школьных учреждениях, учебных заведениях, вооруженных силах, космонавтике, лечебно-профилактической медицине, спорте высших достижений, на производстве и т. д. in schools,educational institutions, military, aerospace, medical and preventive medicine, elite sports, at work, etc.

Условимся в дальнейшем называть комплекс упражнений, выполняемых по принципусамосопротивления, автономной (т. е. независимой) гимнастикой, или, сокращено, А Г. In whatfollows we call a set of exercises performed on the principle samosoprotivleniya, independent (ie,independent), gymnastics, or reduced, and G.

“Открыв” для себя неожиданные возможности АГ, я отказался от ставших привычными штанги идвухпудовой гири. "Open" for himself unexpected opportunities AG, I refused to become familiar pounddumbbells and barbells. Через полтора года занятий только упражнениями на самосопротивление япроверил их эффективность, участвуя в городских соревнованиях по лыжным гонкам и зимнему

многоборью ГТО. One and a half years of study only exercises samosoprotivlenie I checked their efficiency by taking part in city competitions in skiing and winter combined TRP. К удивлению своему изнакомых спортсменов-лыжников выиграл самые престижные гонки на 20 и 30 км, хотя и выступална тех же лыжах, что и раньше, когда мне очень редко удавалось стать хоти бы третьим призером.To the surprise of his friends and skiers won the most prestigious race on the 20 and 30 km, while speakingat the same ski as before, when I very rarely managed to become the third winner hoti. Ради истинынужно отметить и тот факт, что мои соперники были моложе меня более чем вдвое (мне 47 лет). For the truth must be noted, and the fact that my opponents were younger than I am more than twice (I am 47years old). Безоговорочно выиграл и многоборье ГЧХ), подтянувшись, например, на турнике 25 раз(мой вес 73— 74 кг при росте 170,5 см), хотя до соревнования ни разу специально не отрабатывалподтягивания на перекладине. Won the all-around and unconditionally GCHH) podtyanuvshy, for example, the bar 25 times (my weight 73 - 74 kg with height 170.5 cm), although the competition hasnever specifically fulfilled pulling on the bar.

После занятий АГ заметно увеличились силовые показатели и мышечная координация. After classesAG significantly increased power rates and muscle coordination. Свое любимое упражнение — стойкуна руках — сейчас делаю с той же легкостью, что и 25 лет назад, когда выступал в соревнованияхпо спортивной гимнастике (программа мастеров спорта). His favorite exercise - handstand - now do itwith the same ease as it was 25 years ago, when he spoke in artistic gymnastics (sports masters program).

Очень наглядно положительный эффект АГ проявился в беге, которым занимаюсь в бесснежныйпериод. Very clearly the positive effect AG emerged in the race, which takes in the snow-free period.После занятий упражнениями для развития мышц стопы и голени резко возросли способностьпереносить длительную беговую нагрузку. After class exercises to develop the muscles of the foot andankle have soared ability to tolerate long running load. Совершенно исчезли испытываемые ранееболевые ощущения в ахиллесовом сухожилии, икроножных мышцах и коленном суставе —

наиболее нагружаемых при беге звеньях опорно-двигательного аппарата. Completely disappeared previously experienced pain in the Achilles tendon, calf muscles and knee joint - most of loaded at runechelons of the musculoskeletal system. Кроме того, полностью исчезли боли в плече (следствиезастарелой травмы) и поясничном отделе позвоночника, появлявшиеся раньше после напряженныхтренировок, в которые я включал упражнения с отягощениями. In addition, completely disappearedshoulder pain (consequence inveterate injury) and lumbar spine, which appeared earlier after training,which I have included exercises with weights. Стала возвращаться гибкость, появилась удивительнаямышечная координация, позволяющая тонко чувствовать каждую мышцу. Began to return flexibility,there was an amazing muscle coordination, allowing subtle feel every muscle. Если раньше, используятрадиционные формы упражнений, для хорошей разминки перед соревнованиями требовалось



около 10 минут, то, используя методику упражнений на самосопротивление, я сократил это время в4—5 раз. If before, using traditional forms of exercise, a good workout before the competition took about10 minutes, using a technique exercises samosoprotivlenie, I cut this time 4-5.

И еще один интересный эффект при выполнении умственной работы: небольшие трех-четырехминутные паузы, во время которых можно выполнить несколько упражнений для рук и

плечевого пояса по системе АГ, заметно повышают общий тонус, позволяющий достаточно долгосохранить высокую интеллектуальную работоспособность. And another interesting effect when performing mental work: small three-four-minute pause, during which you can do some exercises for armsand shoulders in hypertension markedly increases the overall tone, allowing for a long time to maintainhigh intellectual performance.

УПРАЖНЕНИЯ EXERCISES

Необходимый минимум представлений и знаний об анатомии и физиологии человека учащиесяполучают при изучении соответствующего школьного курса. The required minimum of perceptionsand knowledge of human anatomy and physiology, students receive regarding a school course. Усвоив этизнания, легко ориентироваться и в принципах, положенных в основу занятий упражнениями насамосопротивление. Having assimilated this knowledge, it is easy to navigate and the principles

underlying the activities samosoprotivlenie exercises.

Благодаря мышцам, прикрепленным к костным рычагам (рис. 1) и выполняющим роль приводныхбиомеханизмов, “оживляется” вся “конструкция” человека. Due to muscles attached to the bone lever (Fig. 1) and acts as the driving biomechanisms, "animated" all "construction" of man. Чем больше длина рычага 1 (рис. 2), тем сильнее должна напрягаться мышца для преодоления сопротивления,создаваемого внешней нагрузкой G. The longer the lever 1 (Figure 2), the stronger must exert muscle toovercome the resistance generated by the external load G.

Ритмично напрягая мышцы с одновременным созданием силы сопротивления, препятствующейперемещению “рычага”, получим возможность тренировать по принципу Rhythmically tensing



muscles and setting the resistance forces that impede the movement "lever", we get the opportunity to train

on the principle

Рис. I. Условная схема основных скелетных звеньев человека Fig. I. Conventional diagram of themajor parts of human skeletal

1 — костные рычши. 1 - bone rychshi. - суставные ии-днисш - Joint AI dnissh

Рис. 2. Схема нагружения костно-мышечных звеньев руки Fig. 2. Loading scheme musculoskeletalarm member

1 — предплечье, 2 — плечо. 3 — внешнее сопротивление (нагрузка) 1 - forearm, 2 - shoulder. 3 -

external resistance (load)

самосопротивления практически всю мышечную систему человека. samosoprotivleniya almost theentire muscle system of a person.

Для более наглядного представления об атласе мышечной системы и облегчения запоминанияосновных мышечных групп воспользуемся схемой, показанной на рис 3 (а, О), которой будет такжеудобно пользоваться при ознакомлении с описанием предлагаемого комплекса For a clearer understanding of the atlas of the musculoskeletal system and to facilitate memorizing the muscles we use



the circuit shown in Figure 3 (a, b), which will also be useful when reading the description of the proposed

complex

Рис. 3. Основные мышцы тела человека Fig. 3. Major muscles of the human body

а) вид спереди: 1 — мышцы кисти и пальцев, 2 — мышцы предплечья, 3 двуглавая мышца плеча (бицепс), 4 — трехглавая мышца плеча (трицепс), 5 широчайшая мышца спины, 6 — зубчатая передняя мышца, 7 — наружная косаямышца живота, 8 — мышцы — разгибатели бедра, 9 — большеберцовая мышца, 10— мышцы стопы, 11 — мышцышеи, i2— трапециевидная мышца, 13 — дельтовидная мышца, 14 — большая грудная мышца, 15 — прямая мышца

живота, б)вид сзади: 16 — мышцы шеи, 17 — трапециевидная мышца, I8 - дельтовидная мышца, l9 трехглавая мьшцаплеча (трицепс), 20 – наружная косая мышца живота, 21 – икроножная мышца, 22 – двуглавая мышца плеча (бицепс), 23 -круглая мышца, 24 — широчайшая мышца спины, 25 -- длинный разгибатель спины, 26 — большая ягодичная мышца,

27 — мышцы — сгибатели бедра, 28 — ахиллово сухожилие . a) Front view: 1 - muscles of the hand and fingers, 2 -forearm, 3 biceps brachii (biceps), 4 - triceps brachii (triceps), 5 latissimus dorsi, 6 - toothed anterior muscles, 7 - external

oblique muscle abdomen, 8 - muscles - hip extensors, 9 - tibial, 10 - foot muscles, 11 - neck muscles, i2-trapezius muscle, 13 -the deltoid, 14 - pectoral muscle, 15 - the rectus abdominis, and b) back view 16 - Muscles of the neck, 17 - trapezius muscle, I8- deltoid, l9 triceps mshtsa arm (triceps), 20 - external oblique muscle of abdomen, 21 - calf, 22 - biceps muscle of the upper arm

(biceps), 23 - round muscle 24 - latissimus dorsi, 25 - long back extensors, 26 - gluteus maximus, 27 - muscle - hip flexors, 28- Achilles tendon.

упражнений, объединенных в группы по принципу направленности, например для мышц кисти, рук,туловища и т. д. exercises, grouped on the basis of orientation, such as muscles of the hand, arm, torso,etc.

ДЛЯ МЫШЦ КИСТЕЙ И ПАЛЬЦЕВ For the muscles of hand and fingers

Пальцы рук — тонкий и вместе с тем мощный инструмент в практической деятельности человека и разнообразных жанрах искусства. Fingers - a thin, yet powerful tool in the practice of human andvarious genres of art. Хорошо развитая кисть и сильные пальцы нужны и во многих видах спорта:спортивной гимнастике, всех видах борьбы, тяжелой атлетике и др. A well-developed brush andstrong fingers needed and in many sports: gymnastics, all kinds of wrestling, weightlifting, etc.

Сила пальцев рук зависит от степени тренированности мышц-сгибателей. The strength of the fingers

depends on the degree of fitness flexor. Как показано на рис. As shown in Fig. 4а, для их нагружениянужно взяться пальцем одной рукой за большой палец другой, которую используем какнеподвижную с опору Теперь с силой (Р) отогнем палец, преодолевая сопротив 4a, for loading to takea finger of one hand on the thumb of the other, which we use as a fixed support now with the force (F)



Bend the finger, overcoming resistance

Рис. 4 Fig. 4

ление (R) опорной руки. tion (R) supporting hand. Таким же образом поочередно нагрузимостальные пальцы, а затем те же упражнения проделаем для пальцев другой руки. Likewise, in turnloaded the rest of the fingers, and then those same exercise for the fingers of the other hand. Упражнениеможно выполнять также, одновременно захватив четырьмя пальцами большой палец другой руки (4б). Exercise can also be performed at the same time capturing the four fingers thumb of other hand (4 b).Большой палец каждой руки проработать отдельно. The thumb of each hand to work separately.

Выполняя упражнение, первые сгибания пальцев проводить в легком разминочном режиме,

усиливая мышечное напряжение в последующих повторах. Performing the exercise, the first bendingfingers hold a light warm-up mode, increasing the muscle tension in the subsequent repetitions. Этоправило относится и к выполнению всех других упражнений. This rule applies to the implementationof all the other exercises.

Для тренировки разгибателей пальцев используем в качестве опоры раскрытую ладонь свыпрямленными и соединенными вместе пальцами. To train the extensor digitorum use as a prop open palm with straight and connected together with your fingers. Упираясь в ладонь (или пальцы) слегкасогнутым пальцем другой руки (4н) с силой выпрямить его, сохраняя нажим руками во встречномнаправлении. Resting on the palm (or fingers) slightly crooked finger of the other hand (4N) with the forceto straighten it, keeping the pressure arms in the opposite direction. Это упражнение можно выполнять иодновременно для четырех пальцев (4г). This exercise can be done at the same time for the four fingers(4d).



Тренировку сгибателей и разгибателей кисти проводим по схемам, показанным на рис.Workout wrist flexors and extensors by the scheme shown in Fig. 5. 5.

Рис. 5 Fig. 5

Кисть сжать в кулак. Hand in a fist. Повернуть се до предела к себе, преодолевая сопротивление,создаваемое кистью другой руки. Turn cross to the limit to her, despite the resistance created by brushingthe other hand. Выполнить поочередно приведение (5а) н отведение кистей (5б) с соответствующимположением руки, которой создают сопротивление. Run alternately cast (5a) n the removal of brush(5b) with the relevant provision of the hands that create resistance.

Более полное комплексное нагружение мышц, “управляющих” движением кисти, показано на рис.A complete end-loading the muscles, "stewards" movement of the wrist, is shown in Fig. 5в (исходноеположение) н 5г. 5c (again) n 5g. Обхватив пальцами верхней руки согнутую в кулак кисть другой

руки, вращать эту кисть. Wrapped around the upper arm flexed his fingers into a fist hand the other hand,rotate the brush. При этом руками создают нажим во встречном направлении (R). In this hands create pressure in the opposite direction (R).

ДЛЯ МЫШЦ РУК И ПЛЕЧЕВОГО ПОЯСА MUSCLE FOR HAND AND SHOULDER BELT

Мышцы рук и плечевого пояса, выполняющие основную роль в формировании красивоготелосложения, наиболее активно участвуют во всех видах человеческой деятельности и имеютпервостепенное значение во многих спортивных дисциплинах. Muscles of the arms and shoulders, acentral role in shaping the beautiful body that are actively involved in all kinds of human activity and are of paramount importance in many sporting disciplines. Состоящие всей из двух основных звеньев — плеча и предплечья — с возможностью их относительного перемещения за счет локтевого сустава, руки способны совершать сложные пространственные движения благодаря участию в них

множества мышц. Consisting of all of the two main sections - the shoulder and arm - with the possibilityof relative movement by the elbow, hands can perform complex spatial movement by participating in thesesets of muscles. Наиболее простое движение — сгибание руки — осуществляется мышцамипредплечья и двуглавой мышцей плеча (бицепсом); а разгибание руки — трехглавой (трицепсом),поэтому все упражнения для развития этих мышц построены по одной схеме — сгибания и разгибания руки. The most simple movement - bending hands - is the forearm and biceps (biceps) andextension arms - triceps (triceps), so all the exercises for the development of these muscles are built on thesame pattern - flexion and extension arm.



Базовые упражнения для тренировки мышц-сгибателей, показанные на рис. Basic exercises for themuscles of the flexor, shown in Fig. 6а и 6б, выполняют сгибанием руки из исходного положения сналожением на ее запястье кисти другой руки, создающей сопротивление на всем путиперемещения предплечья до максимально согнутого поло- 6a and 6b, perform flexion hand from thestarting position with the imposition of hands on her wrist the other hand, creates a resistance movement allthe way up to the maximum forearm flexed position

Рис. 6 Fig. 6

жения руки в локтевом суставе. tion arm at the elbow. Движение выполняют двумя способами: приположении кисти ладонью вверх (6а) и ладонью вниз (6б). The movement is performed in two ways: by hand, palm up position (6a) and palm down (6b). Очень важно при этом сохранять величинупервоначального сопротивления независимо от угла между плечом и предплечьем. Is very importantto maintain the value of the initial resistance, regardless of the angle between the arm and forearm. В этомзалог более эффективного нагружения мышц-сгибателей This is the key to better loading of the flexor по сравнению с упражнениями, выполняемыми с отягощением. compared to exercises performed with

weights. Большими возможностями обладают упражнения 6в, г, д позволяющие увеличить полнотунагружения мышц-сгибателей за счет всевозможных пространственных положений рук. Have great potential exercise 6c, d, e allow more complete loading flexors through various spatial positions of hands.При этом эффективно включаются мышцы плечевого пояса, участвующие во всех перемещениях рук при их подъеме до уровня плеч и выше. Thus effectively included shoulder girdle muscles involvedin all the movements of the hands as they rise up to shoulder level and above. Нужно также отметить, чтоэти упражнения хорошо тренируют суставы, не только укрепляя их, но и развивая высокую



суставную подвижность. It should also be noted that these exercises are well trained joints, not onlystrengthening them, but also developing a high articular mobility.

Упражнение 6е, имитирующее подтягивание в висе (например на турнике), можно выполнять вположении стоя или сидя на любой опоре. Exercise 6e simulating pulling in Vis (for example on the bar), you can do while standing or sitting on any support.

Обратим также внимание на упражнение 6з, позволяющее одновременно мощно нагружать мышцы рук, плечевого пояса и туловища. Also note 6z exercise that simultaneously powerfully loading armmuscles, shoulders and torso. Эффект нагружения дополняется поворотом таза вверх, чемуспособствует постановка на The effect of loading supplemented by turning the pelvis up, helped by putting into

Рис. 7 Fig. 7

Sock one of the legs, as shown in the figure. This exercise can be done in a position to sitand lying basic exercise for triceps training is shown in Fig. 7a. Initially, the folded handsclench fist brush the other hand to create its resistance in extension the loaded arm to fullextension.

7r exercises and 7d mimic movement, known as the "French press", and weight liftingequipment.

A good training effect exercise has 7h directed towards dealing with the triceps. Initially,

the lean hands on his knees, bent at an angle of 90 °, do not bend your back. Creatingresistance to the front surface of the trunk muscles, straighten your arms, trying to end thesituation as much as possible to round the back.

Exercises to loading deltoid, shown in Fig. 8. Their effect is proportional to the number included in the class loading scheme.



A large role in the shoulder girdle muscles perform trapezius muscles, called another "hood", starting from the base of the neck and the back cover, as if hooded top

part of the body from the back. Exercises for these muscles are shown in Fig. 9.

Alternately, lift your shoulders straight arms (9a), overcoming the resistance of the other

hand, the direction of arrow - R.

When the exercise. 9b (in Fig. - Top view) to bring together the blade and bend actively by muscle tension in the back. When performing this exercise in a sitting position (9c) of the brush to put on the back of the waist.

Features of the exercise is to 9g overcome resistance created by hand to limit the mobilityof the shoulder joint. Exercise 9d - a more complex version of it performed in two steps.First, raise your hands as up, bending them at the elbows, and then straighten them back -up.

These exercises, like most given, ac-



Fig. 9

tively affect the joint and ligaments, coaching his very gentle loading in contrast to thehard loading the joints in the classroom with weights.

Note the difference in the exercises 9th and 9g. In the first case linked to the castle handsraised to the forehead, and straining muscles. Shoulder girdle, as if trying to break thegrip, his arms down, do not reduce the magnitude of muscle strain. In the second case thesame starting position to perform a circular motion with his hands.

When performing exercises 9z legs while in a static position, act as a support.

FOR MUSCULAR TORSO

Trunk muscles perform most cosmetic role in "molding" shape body. The main musclesof the front surface of the body - big chest muscles, the abdominal muscles (abdominalmuscles) and back



If the loading of the chest muscles by moving the hands, the loading of the abdominalmuscles and back muscles to carry out a scheme similar to the work of the arc and bow.Thus the role of the arc performs spine.

Almost all the exercises for the muscles of the body related to the simultaneous loadingof muscles and "strain" (ie, bending) of the spine, a beneficial effect on his condition andare an excellent preventive and curative in osteochondrosis.

Exercises for the abdominals is performed in a standing position (you can slightly bend back), put your palms on the lower edge (10a). To maintain a stable position, avoidingany tension of the back muscles, lift one foot to toe, slightly bent at the knee. It will alsoallow the maximum increase range of motion, ie, to achieve maximum musclecontraction, including the elaboration of the base of the abdominal muscles - the pyramidal muscle. In the initial position arbitrarily stretch the abdominal muscles andslowly bend forward and down (106). This exercise is different from traditional



schemes "pumping" of the abdominal muscles and allows the short term to achieve a highlevel of fitness.

Fig. 10

Version of the exercises performed in the sitting position (you can even in a chair in frontof the TV) (10c). Straining the muscles of the abdomen (including obliques), the power tomake an emphasis on basin-wise, as if trying to push forward support.



Exercise 10g - to work through the latissimus dorsi muscle., The initial position to liftone foot on the toe, and the same name of his hand, bent at the elbow, lift up (this willgive the opportunity to "expand" the upper part of the muscle adjacent to the humerus).Bending the body in the frontal plane and turning one side of the pelvis counter motion to

the shoulder, stretch your lats, holding his bent arm in the starting position. The directionof the torso can be changed, thus including the work of the other muscles of the trunk.This exercise can be performed less effectively sitting on a support (chair, stool, etc. -10d) and supine (10th).

Exercise for the abdominal muscles in the supine position (10zh) without lifting thewhole body, stretch the abdominal muscles, shoulders slightly raised. Exercise 10hdifferent from the previous close behind the pelvis from the support surface.

The starting position for the exercise for the back muscles, shown in Fig. 10n, resemblesa "start swimmers (now, however, swimmers will start from the other racks). In this

position stretch your back muscles and, keeping the stress-state to bend, straighten your legs. The delay poses n the final position is not more than 2-3 seconds. This exercise can be done sitting (10k), the power to perform pelvic focus of the arrow P, as if trying to push back support.

The above series of exercises for the muscles of the body can be supplemented by knownfrom publications exercises for the neck muscles (10 m, 10H). Resistance offered handswhen bending the head, should be increased gradually, coordinating it with the well- being and the state of the cervical spine. Go to specified exercise can add circular movements of the head with the push hands on his head. The main condition of the highefficiency of physical loading and muscles and joints (eg vertebrae) is the maximumamplitude of the slopes in combination with near-limit muscle tension (osteochondrosisneed to be careful, especially in the initial period of training, doing exercises with a lowlevel of intensity.

For the leg muscles

The following exercises to develop the muscles of the legs, which differ from the well-known, traditional, will not only complement them, but to have a separate training effect.

Important and, perhaps, the main role in the leg muscles perform foot and lower legmuscles.

In Fig. 11a, b, c, d, e shows exercise d; 1st study of plantar and back muscle groups of thefoot.

In a standing position (you can stick your hands lightly over some support) to rise on thetoes (11a) and a maximum straining calf muscles and the muscles of the foot arch, pulledup. About sufficient voltage of muscle will "signal" Achilles tendon - the so-calledthreshold of pain. In this position, without loss of muscle tension, evenly and



rhythmically, with a low rate raise your heels to the side and then reduce them inside.

In Fig. 116 shows the exercise of the tibialis muscle in not quite the usual way. Slightlythrusting his leg and placed it on the heel, as straighten the leg at the knee joint (thedirection shown by the arrow force accents) and lift the foot up on themselves by limiting

muscle tension in the foot and shin muscles, which in this case works in a scheme similar to the muscles - flexor arm. Fixing this situation, do slow rhythmic twists toe of the footfrom side to side, keeping your heels on the feet.

A similar scheme is performed in Exercise 11. Foot to put forward a bit to the side-to-toe,and most strained calf muscle and groans (continuing to delay the toe), to perform thevibrational movement of the heel in both directions.

Exercise 11 g according to the following scheme:

foot with the toe of his drawn-na put outer side surface, so far as the bend of the ankle

joint, and roll it with the heel on Noskov, perhaps more straining muscles of the foot andcalf (with the work "automatically" included other calf muscles).

A version of this exercise is shown in Fig. 11e (top view). Elongated front foot put on thethumb and using the specified pivot point as the center of rotation, turn the heel outwardrotation accompanying muscle tension of the foot and lower leg.

Squatting on one leg (11d) differs from the known exercise "gun" that the free leg is putaside, than to create comfortable conditions for squat. Forward control arms areconnected together to ensure the sustainable use of the balance. In this case, stopsupporting leg fully



adjacent to the support (the floor). When lowering the base Aage

try to avoid touching the free foot (lead the way) sex, and if that fails, then you need to

get up after a short foot touching the floor. Changing the speed of the exercise can be powerful enough to load all the leg muscles. In the initial phase of training, you can stick your hands lightly over

any support.

A version of this exercise is shown in Fig. 11 g. Put one foot on the back of the support(chair, stool, bench, etc.) and, squatting on it, try to use the leg, standing on a hill, just for balance.

11z exercise aimed at development of the extensor muscles of the hip, performed by a

scheme similar to training the muscles - the extensor arms. Sitting on the pole, grab arms bent at the knee and leg, creating resistance arms, lift leg up, straightening the leg.

A simple scheme, but effective exercise is shown in Fig. 11 and. Trailing slightly back foot on the toe and the maximum pulling in the rise and knee, calf muscle strain.

A good exercise for the prevention of leg joints is walking in a deep squat (11k). Thisexercise is also recommended to complete a set of exercises for the above loading the legmuscles.

Fans of Nordic Walking can be recommended highly efficient energy-intensive way of walking "on strained thigh muscle" (in contrast to the "relaxation" of walking).

For flexibility

Under the flexible means of mobility amplitude skeletal units - and spine consisting of bony levers connected joints. Muscular work associated with the movement of the limbsand spine bends, inevitably causes activation of energy in the tissues of the joints,contributing to their normal state. That is, within certain limits, the physical stress on the joints has only positive effects, eliminating the preconditions for the emergence of jointarthritis, degenerative disc disease and other diseases associated with partial loss of jointfunction.

Unfortunately, the inherent flexibility of the years reduced so that takes the form of jointdisease. The only way to preserve the articular mobility - stretching almost all the joints:finger bones, joints, limbs and joints of the spine.

Traditional forms of stretching exercises (eg rhythmic gymnastics) are semi-active or passive: the joints that connect the limbs or the spine is subjected to an external inertialloading (flapping) towards the border mobility. In this case, activation of joint tissues is



too small to be able to talk about the health benefits of exercise.

To achieve high tensile physiological effect should be combined with a full-loadedcontact surfaces of the joint, all the elements (articular cartilage, periosteum, disks,menisci, etc.) and the muscle "natural" compulsion to move the articular joints.

So, for most of spine flexibility combined effect given exercises 10a 10k, in the section"Exercises for the torso muscles." Of equal importance to the development of jointmobility and shoulder arms, "given exercises described and the relevant section.

Good results following exercise to stretch the legs. When spring is inclined to the leg(with pressure of the abdominal muscles) in the sitting position (12a) is essential toachieve maximum effort. To do this, only to bend one leg with her arms seizure, ie, withactive pull the trunk, the other leg bent at the knee, behind and side.

An interesting way to do a similar exercise called the standing position (12b). Performing

a bend of the trunk to straighten his leg, heaviness' body moved to a slightly bent kneeand the other leg, leaning on her elbow of the same name by hand, the other hand slidesto the toe straight leg. Exercise is very effective and accessible – it

Fig. 12

can be done in normal clothes during kopotkoy fizkultpauzy.

The well-known exercise in flexibility - polushpagat-gives additional benefits if your hands to put on the back of the waist to hips to the springy movements with deflection back to add pressure arms (12c).

A version of this exercise is carried out in a standing position (12d). Relaxed straight leg,the other leg bent at the knee and raised on the toes, helps maintain a steady balance andavoid unnecessary muscle tension torso.



Stretching exercises can be performed either as a stand-alone mandatory gradual increasein the amplitude of stretching, or in addition to the basic training.

DEVELOPMENT OF ENDURANCE

Biological capacity of the body is measured not only by the extent of his muscular system, but also, above all, energy, the ability of such an important source of energy, asthe cardiovascular system. The only way to achieve a high biological capacity is regular training of these systems.

The principal organ of the cardiovascular system - the heart. The most versatile andaffordable way to exercise the heart muscle - running, of which much has been written,and there is no need to repeat once again known truth. Note the most characteristic,common mistakes, and even misconceptions that prevent a lot of confidence and truth notto wander from jogging to rhythmic gymnastics, rhythmic gymnastics from (incorrectly

called aerobics) to walking, etc., etc. The main cause of all evil with the promotion of race - are not general physical preparedness to it both in terms of the state of the power system and the musculoskeletal system. Therefore, if you decide to run, you will certainlyfirst prepare the muscles and joints siyazochpo-unit to a higher level of stress than usualwalking, focusing special attention on training the muscles of the foot and lower leg,carrying most of the load when running.

Most of the people who run regularly, experience

happiness is the fact that were able to join the run and leave the state of destructiveinactivity. But not necessary, that seduce you. Place and put in front of a new, previouslyunattainable task. What are they? First, agree at once that a good result - the result of related work, ie, the more time fast running, the more physiological functions. And again,to constantly move away from adaptation.

Many experts proved that efficient to run - at least three times a week, but to run "to" present "to trenirovochnyy effect was not to reach a total of fatigue from training, and inthe periodic loading of powerful muscular system, including the heart.

Without going into the intricacies of technology jogging, we can recommend a runningworkout schedule shown in Fig. 13. In general, it is easy to run (this is not a super acrobatics and ice skating, and most natural movement, familiar to all from earlychildhood), running nicely (Is not it nice sense of free movement, a sense of inner freedom, which allows for a time to get away from the usual worries and thoughts) , torun useful (we have already said so much!).

Without touching the other types of training cycle, we note a feature running workout athome, when for some reason (and we are so "can" to find them), you can not go out intonature, the fresh air.



Useful if running in place? Yes, if there is no other choice. But it is necessary to run"honest." After a light warm-up, which

The main part of the training

Fig. 13

useful to include preparatory exercises for the muscles of the foot and lower leg of hypertension, start running in an easy pace, gradually bringing it to the maximum possible, and work in this mode, minutes 8-10, reduce your pace and, after a pause,without interrupting the slow running again "dial speed ", drawing attention to the highrise hip. Increased respiratory rate tells you how effective (and "honest"), your running in place. And do not be afraid of breathlessness! Shortness of breath - is a signal of the beginning of the useful work.

In principle, for the training of the heart muscle does not matter what kind of bodymuscles consume energy. Performing a sufficiently high voltage for some time exercise,such as the arm muscles, shoulders and torso, you can raise the heart rate (HR) to thelevel of cyclic (full) training. AG makes this possible through intensive carry out most of the recommended exercises with minimal breaks in between.

For specific sports (wrestling, gymnastics, boxing, skiing, etc.) can be successfullysimulated muscle load mode, not only the realism loads in sporting disciplines, butsurpassing them. This is achieved by lots of repetitions of exercises, performing them atdifferent rates and the degree of muscle tension. The effect of this method tested in

practice: heart rate when doing AG at 150 beats / min is not a limit. Very effectivelycombine exercise AG intensive running in place, such studies on costs of energy will beclose to full sports training.

Thus, reading the essence of the concept of "endurance" and understand its mechanism,we were able to choose the right path that leads to health.

A few tips



On self-care

An objective assessment of the effectiveness of training AG is best done usinganthropometry - measurement of the circumference (or "volume") of the body: neck,

arms, waist, shoulders, calves, etc. Measurement perform flexible measuring tape in thelargest section of the muscle ( Fig. 14). Test measurements done before you start thecourse, and after 5-6 months. Subsequent measurements done in 2-3 months, recordingthe results in a special journal or diary of self-control, which provide additionalindicators: weight, height, heart rate after exercise and mowing, etc., including anassessment of overall well-being, health, and so §

Another objective measure of test cases are in the form of strength training, such as push-up-ups, pull-ups on the bar, lift the torso from a lying position, etc. The force of fingersand hands, you can periodically measure with

Carpal dynamometer.Besides toyu, the effectiveness of training can be seen in hypertensive growth curveathletic performance. In my experience, those will grow faster than using traditionalsupport general developmental exercises.

The effect of AG classes can be estimated, and to improve the resilience of the body after intense training work. Usually short fizkultpauzy with a low degree of loading, performed,



pyaemye between basic training, promotes fast muscle recovery by increasingmetabolism.

After the performed exercises, measure your heart rate. For novice athletes heart ratelimit is determined from the formula "200 minus age", to more advanced "220 minusage". An hour after exercise heart rate should be reduced to the normal rhythm. If theheart rate exceeds these standards, training load should be reduced.



If regularly observed sickness, deterioration of health, sleep and general physicalcondition, employment should be terminated and must see a doctor.

Of Breath

Most experts are unanimous in the opinion that this issue does not make sense to payspecial attention, because the process of maintaining the required levels of oxygen occursautomatically, regardless of our wishes. Even short-duration muscle work is accompanied by increased heart rate and increase the depth and frequency of breathing in strictaccordance with the rate of oxygen consumption. It is important in the classroom toensure the inflow of fresh air into the room, when performing strength exercises to try notto limit the mobility of the chest, preserve freedom and rhythm of breathing.

Breathing exercises, which aim at learning to "ventilate" the lungs to perform better ontheir own, without the muscular dive, which is usually due to a limitation of mobility of

the chest.Given the characteristics of ...

Due to the physiological characteristics of the structure of the organism approach toemployment AG in terms of load values for girls and boys, girls and young womenshould be, of course, different. The first training sessions must be aimed at theharmonious development of active muscular (but not reckless "pumping" of certainmuscle groups, which has nothing to do with the true goals of rehabilitation). For thelatter should be the rule moderate study muscles of hands, feet and body in conjunctionwith the development of a good joint mobility and flexibility of the spine. Directedtraining will also help to correct some deficiencies physique.

If great, "fashioned" relief muscular young men can serve as a good foundation for thenext saving adulthood high physical activity, the girls and young women, I think, should be alien to the trend in the loss of the feminine principle.

Referring to the characteristics of occupation AG, age-related, we note that the earlier you partakers to regular classes, the more successful the result will be more easily acquirethe necessary skills to perform exercises that have become must-have in the lives of eachof us, regardless of age and gender. If there are no contraindications to active physicalexercise, regular high level of physical training should become a standard norm of life.

Without repeating the words spoken about the beneficial health significance of physicaleducation in youth, we note once again that in adulthood activation of muscle activity isthe only way to keep all body systems function at a high level.

When and how much

Frequency of lessons AG depends on several factors, such as the purpose of the training,



the level of initial training, etc. Without compromising the health of it can be intensivelyengaged in daily or even twice a day, sharing lessons on the set of exercises aimed at theelaboration of different muscle groups.

Exercises are performed about 2 hours and after 30-40 minutes before a meal. Pause

between cessation classes and sleep - an hour and a half.For morning exercises with study of the major muscles in the average degree of muscletension and the number of repetitions 12.8 enough only 10-12 minutes.

Daytime and evening classes can be conducted at the level of sports training withmaximum voltage during multiple repetitions series - similar to the rules of an athleticworkout gym. It is advisable to alternate the training focus on individual muscle groupsin a day or two.

And more. The basic rule of exercise in hypertension - HE simulation exercise chart and

a full intensive muscular work with the growing pace of near-limit maximum amplitude.

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