What is physical training. Health-improving physical training for middle-aged and older people

23.02.202127.05.2017

Hello. In this article, we’ll talk about functional training, crossfit (circuit training), physical training of fighters, exercises, training complexes (programs) and stuff like that :)

Below, I provide my training scheme (program) according to the CrossFit system. CrossFit is circuit training, i.e. Exercise after exercise is performed - without rest (or with minimal rest). More details about all this in the main article => And so, the program:

Burpees with jumping up as high as possible 10 times;
Jumping with pushing the barbell in front of you 15-20 times;
Kettlebell row to the chin with a small squat or kettlebell swing 10 times;
Circular movements pancake around the head 5 times in one direction, 5 in the other;
Roman chair presses 15-20 times or Hanging leg raises on the bar 10 times
Hyperextension 10 times

More about exercises

No. 1. Burpees: they can be done with push-ups (see photo below):

Or simply with your chest touching the floor (without push-ups):

No. 2. Jumping with pushing the barbell in front of you (see photo below, also only in the jump):

No. 3. Kettlebell row with a small squat or kettlebell swing:

No. 4. Circular movements of the pancake:

No. 5. Press on a Roman chair or hanging leg raise on a horizontal bar:

No. 6. Hyperextension (there are many varieties, choose any, below is just an example):

I would like to immediately say something about the weight of the barbell/plate/weight and the number of circles (approaches) in this training scheme. Use everything according to your training. For example, when I just started training according to this scheme (generally, CrossFit), instead of a barbell I took a BODYBAR (it weighs 6 kg), a pancake (5 kg), and a kettlebell (12 kg) and with all this, I was able to complete only 4 laps (approach) and in just 35 minutes.

Now (a month has passed or a little more, maybe two), I already use a barbell (16-20 kg), a plate (15-20 kg), and a kettlebell (24 kg), and at the same time I perform as many as 10 circles (approaches) for that same time (35 minutes).

With all this, I want to convey to you the very essence: if you are a beginner, don’t get ahead of your dad into the hell)), start GRADUALLY (like me, for example)! That is, meager weights and number of approaches (circles) = according to how you feel and gradually progress. You don’t need to immediately go into overdrive and take huge weights, plates, barbells... and try to break records by completing 10 or more circuits (sets) at once in the first workout... but remember: you shouldn’t try too hard. In general, find your middle ground.

By the way, if I said that I perform 10 circles in 35 minutes, this does not mean that you immediately need to do (repeat) exactly the same (after me). Do you understand? You might want to aim for the same result (or better yet, more), but gradually(training regularly as your fitness level increases). This is very important... don't let it pass you by.

In the future, when you are already more or less trained, you will need to go to the end (without being a fool, forcing yourself to work to the end, so to speak - for character).

By the way, I almost forgot (a few words about working scales): weights here (in this area, crossfit, physical training of fighters) are not so important (this is not, etc.), here the work is on endurance, and progression (in my opinion) is much better carried out by increasing the number repetitions in exercises and circles (approaches) in as little time as possible (accordingly, each workout should be timed). But don’t get the wrong idea: this doesn’t mean that weights in exercises are not important at all; they are important, but are selected according to the training of a particular athlete).

Very important addition: be sure to read

I think it’s no secret that the number of exercises in the field functional training- unlimited. You can come up with so many things that you never dreamed of)). I just provided you with mine (on at the moment) training scheme. However, you should not focus only on it - without changing anything (without giving variety, etc.).

P.s. I’m constantly bringing something new, different, adding variety to my training - on purpose.

Remember: The more varied you do the complexes (the more varied your exercises, in general, the more varied you work (train), the faster you become more versatile..

That is, if you work according to the same scheme - without resorting to anything else, you will get used to the same exercises, and accordingly, versatility will not develop... in other words, you will only get used to it this way, this way, and this way, but you won’t be able to do something new (different). Do you understand?

This, to put it mildly, is not good, not only for a fighter, but even for ordinary people. Therefore, we need to develop from all sides, so to speak - on all fronts. Again, don’t ignore it, because what has been said is extremely important if you want to develop and achieve good results.

For dessert - a video with Andrei Basynin, I highly recommend watching (very smart trainer):

Those who have absolutely no equipment can train on the street (if they wish):

Best regards, administrator.

What is physical activity and fitness?

Movement is life! To prove the benefits in our time physical culture- it’s the same as proving the need for air or food. But, unfortunately, a sedentary lifestyle has become widespread. According to scientific research, in Russia more than 30% of men and more than 40% of women have low physical activity. Modern man has begun to move very little. These are the consequences of technological development, the introduction of new technologies into our daily lives. Remember, 15 years ago, in order to change the television program, you had to get up from your chair and go to the TV. There were no telephone handsets without a cord, with which you could talk while lying on the sofa; The children did not play computer games, but hide and seek, tag, football and just ran around in the yard. Automatic washing machines, lawn mowers, cars, elevators - all these and many other inventions of civilization have led to the fact that man has become a sedentary, often sick creature.

Low physical activity contributes to the development of diseases such as arterial hypertension, atherosclerosis, angina pectoris, myocardial infarction, stroke, diabetes mellitus, obesity and osteoporosis. Thus, blood pressure increases in physically inactive people 1.5–2 times more often than in people with sufficient physical activity.

We need to engage in physical activity to stay healthy, and we need to do it throughout our lives, not just when we are young or in middle age. In fact, older people need to exercise regularly just as much as younger people, if not more. And even if a person suffers from high blood pressure, he is also recommended to exercise.

Physical activity is any movement of the body using muscle strength, accompanied by energy consumption (expressed in kilocalories). A person can maintain physical activity at work, in free time and while performing normal daily duties. Usually to assess the level physical activity two characteristics are used: motor activity at work and during leisure hours. Only increased physical activity during free time from work has positive effect on health, since it can be changed by the will and desire of almost every person. Scientific research shows that people with the same physically inactive (sedentary) job have a different risk of developing diseases depending on whether they spend active or inactive time during their free time.

Physical fitness is the degree of ability to perform physical activity that require endurance, strength or flexibility; depends on the level of physical activity and genetically inherited abilities. Physical fitness is most often viewed as simply fitness of the cardiovascular and respiratory systems. The less active and trained a person is, the more shortness of breath and increased heart rate during physical activity. Research shows that only a third of the population maintains the training level of physical activity recommended for improving cardiovascular health. Physical activity, which affects large areas, has a training effect on the cardiovascular and pulmonary systems. muscle groups, i.e. accompanied by movements in the shoulder and hip joints (walking, running, swimming, skiing, cycling), lasting 20 minutes or more, from 3 to 5 times a week. To assess physical fitness, you can use the Martinet test (see below in materials for patients).

What is the goal of increasing physical activity?

The goal of increasing physical activity is to expand the body's adaptive capabilities to improve health through achieving a sufficient level of physical fitness, increasing the body's endurance, as well as flexibility, coordination and muscle strength.

Endurance- This is a person’s ability to do hard work for a long time. People with higher levels of endurance are able to perform more work and expend more energy than people with low endurance. Endurance is provided primarily by the oxygen transport system. The cardiovascular and pulmonary systems are primarily involved in the delivery of oxygen to organs and tissues. Greater volume and intensity of work is ensured by increased oxygen consumption. In healthy people, endurance training improves the body's ability to deliver oxygen to organs and tissues. People with high endurance have a high oxygen consumption, and this has a positive effect on the functioning of almost all organs and systems of the body.

Endurance develops through dynamic cyclic (that is, identical and repeated) exercises (walking, running, skiing, swimming), since they train the ability of tissues to absorb and assimilate oxygen. Therefore, such exercises are called aerobic, since they are accompanied by the formation of energy with the participation of oxygen (aero - air). This process is very similar to normal combustion. When there is enough air, the wood in the fire or gasoline in the engine burns well, there is almost no smoke, and there is no ash left at all, almost everything burns and the energy output is maximum. There is little air - the firewood barely smolders, it is full of firebrands, ash and acrid smoke. But the main thing is that there is almost no heat. Therefore, to improve combustion, in some places even pure oxygen is used or turbocharging is used in cars. But this is in technology. In the human body, approximately the same thing happens, but “turbocharging” is manifested by an increase in the intensity of breathing and blood circulation. The aerobic process in the human body continues until the fuel is completely burned with the formation of carbon dioxide and water, which are completely removed from the body. And fat can be used as fuel in the aerobic process if the process continues long enough. This is why aerobic exercise is so beneficial, especially for those who want to lose weight.

The human body is a self-regulating system. The aerobic process begins and occurs depending on the intensity of the load and how long it is performed. It is believed that during physical exercise, the aerobic process occurs when the intensity of the movements is average or below average, and the duration of their performance is at least 20–30 minutes. Loads that are more intense and shorter in time cause other processes of energy formation. Here, by the way, it will be useful to return to the comparison of the aerobic process with combustion. When does wood in a fire burn most efficiently? When does a car engine perform best? Then, when the fire flares up and the engine warms up. Likewise, the aerobic process in humans requires a certain amount of time to “warm up.” And here even half an hour may not be enough.

Theoretically in aerobic mode you can do any physical exercise, and not just cyclic. You just need to observe the intensity and duration corresponding to this particular process and perform them as cyclic. This could be, for example, dancing or tennis, if you run after the ball more, but not quickly, you can even do household chores in an aerobic mode. You don't have to limit yourself to just one type of aerobic activity. You can change the type of exercise according to the season and your mood. The main thing is that the intensity and duration of the exercise provide an adequate aerobic regime.

Muscle strength develops under dynamic and power loads performed at a slow and medium pace.

Flexibility develops as a result of the inclusion in the training program of muscle stretching exercises at a slow and medium pace. There should be no sensations of discomfort or pain in the muscles. Yoga also promotes flexibility. However this requires special training under the guidance of a specialist.

Types of Physical Training

Physical exercise can be divided into three types: normal physical activity during everyday life, cardiovascular exercises (aerobic) and exercises to increase flexibility and strength. All three types are important for health and anti-aging, so they should all be included in your regimen.

Normal, everyday physical activity includes any activity that requires the use of muscles, such as walking down the street, doing housework or yard work, or taking the stairs (rather than taking the elevator). These are the most basic forms of physical activity and are also easy to do regardless of age. Even though they don't force you to exert much effort, the benefits are great. Among other things, daily physical activity helps maintain muscle tone and maintain ideal weight, since this activity burns extra calories.

Cardiovascular (aerobic) exercise is a steady-state type of physical activity that involves large muscles. This type of exercise helps strengthen the heart and lungs and also facilitates the flow of oxygen into the tissues. This has already been discussed earlier. Aerobics is the best set of exercises for your heart. Over time, with regular exercise, heart rate and blood pressure decrease, and breathing improves. Aerobic exercise require much more effort than everyday physical activity, and include types of training such as brisk walking, running, skiing, cycling, swimming. Their goal is to strengthen the heart and lungs, forcing them to work at full capacity. If you haven't exercised for a certain period of time, you should start slowly and gradually increase the intensity with each subsequent week. As your muscles become stronger, you will find it easier to do these exercises. If you are over forty, it would be wise to see a doctor to have your general health checked. physical condition before you start doing any physical exercise. This is only necessary to protect yourself.

Maintaining strength, muscle tone and flexibility is especially important for middle-aged and elderly people. These exercises help increase bone density and reduce the risk of injury from an accident. Stretching exercises will help you maintain enough range of motion for everyday life. During the normal aging process, muscles lose elasticity and the tissue around joints thickens. Exercise will help slow down this process by stretching the muscles. Flexibility exercises also slow the progression of arthritis, one of the most common diseases associated with aging. Arthritis reduces joint mobility, causes pain and suffering, and limits independence and activity. Stretching your arms and legs before and after exercise helps prepare your muscles for physical activity and helps prevent muscle injury or overextension during exercise. Additionally, this type of exercise helps increase range of motion and flexibility.

Exercises designed to develop strength train muscles, increase their tone, help prevent premature loss of muscle mass, and improve endurance at any age. The benefits also include improving reactions, reducing the degree of muscle atrophy, increasing performance, and preventing injuries. Exercise to increase strength may include lifting weights. Doing weight lifting exercises is also beneficial for women. This may help them prevent the development of osteoporosis (low bone density that can lead to fractures) because such exercise helps maintain bone density before, during and after menopause. Most experts believe that thirty to forty minutes a week of weight-lifting exercise is enough to maintain good health. Inexpensive dumbbells of varying weights can be purchased at any sports store, but if there are no such stores in your area, containers that can be filled with varying amounts of water may be a good substitute. You should start with a light weight and then gradually increase it as your strength increases. And don't push yourself too hard: overexerting yourself with weight-lifting exercises can lead to serious injury. Another reminder: Consult your doctor before engaging in any type of strenuous exercise, especially if it has been a while since you have been last time went in for sports. A physical examination can detect heart and other health problems that may be worsened by intense exercise.

If you want to be healthy and add as many active and vibrant years to your life as possible, it is important to include all three types physical activity into your lifestyle.

For arterial hypertension, brisk walking, cycling, and swimming are usually recommended. Daily walking for at least 1 hour with a gradual increase in distance from 500 m to 4–5 km and a gradual increase in pace, visit swimming pool 2-3 times a week can be used to increase physical activity levels. Gymnastics classes are also recommended, both individually and with friends or in physical therapy groups.

Start by analyzing your daily routine. Think about how you can increase your physical activity and what time is most convenient for you to exercise.

We have translated several important knowledge from scientific language into human language that will help you grow muscles as efficiently as possible.

We believe that almost everyone who reads fitness texts understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training and training aimed specifically at increasing muscle size.

How muscles grow

Weight training itself does not cause muscle growth. But the load received during training causes fatigue and stimulates physiological mechanisms, which, mainly during rest, cause the muscles to increase. Growth occurs as a result of increased thickness muscle fibers and fluid volume in muscle cells.

The ability to gain muscle mass depends on gender, age, weight training experience, genetics, quantity and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to gain mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper training and nutrition.

Mechanical and metabolic stress

There is no doubt that if you lift iron regularly and correctly, this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.

Workouts cause two specific type stress: mechanical (micro tears in the muscles - read more: “”) and metabolic (triggering chemical repair processes due to energy expended by the muscles), and they both can provide the necessary stimulus for muscle growth.

The challenge for research is that both mechanical and metabolic stress act in tandem, and isolating the effects of each separately on muscle growth is not easy.

“Slow” and “fast” muscle fibers

To design an exercise program to maximize muscle growth, you need to understand physiology.

There are two main types of muscle fibers: slow-twitch and fast-twitch. Fast-twitch fibers are larger in diameter than slow-twitch fibers and, accordingly, occupy a more prominent place in your muscles.

“Slow” fibers are also classified as aerobic, due to their high oxidative abilities, which enable them to contract over a long period of time. They are best suited for long-term activities that require minimal effort (such as long-distance running).

Fast-twitch muscle fibers have a high excitation threshold and high speed conduction signals and are better suited for fast efforts (which is why runners short distances look like athletes compared to stayers). In other words, these are the fibers you need to successfully jerk a heavy barbell.

Repeated effort method. If you want to grow, do sets to failure

It's not enough to just lift weights at high reps unless it causes muscle failure. The body stores and uses energy very efficiently, so repeating exercises at a constant load can limit the amount of mechanical stress (roughly speaking, they will tear badly) and metabolic stress (little growth hormones will be released) on the muscles and minimize the results of the workout.

Simply put, to maximize muscle growth, it is advisable to do exercises until muscle failure (I can’t do it anymore!)

3 types of training

Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.

1. Maximum effort method

This method uses significant weights to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (and therefore a small number of repetitions per set).

The main stimulus from the maximum effort method is mechanical (aimed at creating micro-tears in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.

The maximum effort method is effective for developing strength, but not the most effective remedy increasing muscle mass.

2. Dynamic force method

When training using the dynamic effort method, no Weight Limit, with the main emphasis being on moving the weight as fast as possible to stimulate motor units.

This method is most effective for increasing the rate of force development and contractile power required in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.

3. Repeated Effort Method

The repeated effort method does not involve maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to perform any further repetitions in the set).

The last few repetitions, which have to be done through the burning sensation, can involve all the fibers in the contraction. target muscle and cause significant overload. When using the repeated effort method, slow motor units are activated at the beginning of the approach, and as they tire, the “fast” muscles will also be activated.

The method of repeated effort and performing an exercise to failure is most effective for muscle growth, says science. It is important to work until failure. If the load is insufficient or the approach is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the ones that mainly give volume to the muscles) does not occur or the necessary metabolic conditions that promote muscle growth are not created.

Sleep and recovery are just as important as training and nutrition itself.

Rest is the most underrated element of training. No matter how long you endured the pain of those last reps or how diligently you ate up the protein and calories in your diet, it's not as important as the time it takes for nutrients and hormones to promote muscle protein synthesis after exercise.

Exercise and food are an important part of the equation muscle growth, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen reserves and undergo the processes of reconstruction and creation of new muscle tissue.

The recovery required for muscle growth is 48–72 hours between training sessions for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.

Inducing mechanical and metabolic stress during your gym training will only make sense while the hormones and substances necessary for muscle growth are released during REM sleep. This means that a full night’s sleep is important for muscle growth after training. Inadequate sleep and recovery will ruin your efforts in the gym and at the dinner table. Moreover, lack of sleep can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.

Lack of sleep, poor appetite, long-term illnesses, and loss of growth as a result of exercise are all symptoms of overexertion that can significantly impact a person's ability to achieve their fitness goals.

“Underrecovery” is another reason to think about overexertion. “To promote muscle growth, rest time is necessary ( active recreation), providing the opportunity to fully recover,” says Schoenfeld (2013).

Training program for gaining muscle mass

Number of repetitions

Science suggests that for maximum muscle growth, select the weight so that you can do 8-12 repetitions until muscle failure - it’s good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows why exactly.

Amount of rest between sets

Short to moderate rests between sets (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of approaches in each exercise

According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all muscles involved.

Travel speed

Scientists recommend performing movements with maximum effort faster - 1-2 seconds (for example, lifting a barbell), and the eccentric phase of the exercise (for example, lowering a barbell) for a longer period (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this “easier” phase of movement that is most important for muscle growth. “From a hypertrophy perspective, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).

Free weights or exercise equipment

Scientist Schoenfeld argues that each type of weight plays a role in optimal muscle growth: “Free weights that involve large number muscles help increase muscle density, while the stabilization provided by the machines allows individual muscles to be more stressed.”

Preparing for serious training

When training for muscle growth with a large metabolic and mechanical effect, it can cause serious muscle damage and is recommended for people with at least one year of training experience.

It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles and others) to prepare muscle tissue to the stress of high volume training.

Exercise order

It is preferable to start training with complex movements with free weights to include maximum quantity muscles (for example, squats with a barbell, deadlifts are best done at the beginning of the workout), and during the training, gradually move on to exercise machines that affect individual muscles.

Extreme exercise

The last exercise in each workout must be performed in a weight-loss machine: after all repetitions of the approach to failure, the weight is reduced and the maximum possible number of repetitions must be done with it until failure.

Weight loss approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, and should be performed at the end of the session.

It is important to dose the load that is necessary for you, because “overload” can be no less harmful to muscle growth than “underload.” For example, in the program recommended by scientists for muscle growth (see below), cardio load is limited. According to Schoenfeld, "too much energy expenditure can reduce muscle growth."

The exercise program presented below is based on the latest scientific research related to increasing muscle mass.

Attention: RM – repeated maximum

Day 4. Rest or low-intensity cardio exercise

Sooner or later, every person thinks that it’s time to take care of their figure. The first thought that comes to people's minds is going to the gym. After all, there is a myth on the Internet that it is almost impossible to improve your physical fitness at home. Today we will prove to you that this is not so. After all, at home you can work both on relief and on mass. Let's go!

What you will need

To debunk the myth that you won’t be able to transform your body at home, let’s analyze more deeply the principles of constructing the training process. Let's start with the fact that for the maximum effective development body, it is necessary to perform exercises that involve several joints. At home, we have access to at least 5 such exercises.

To grow muscles, you need to perform no more than 12 repetitions per set. It is very important to understand that the twelfth repetition should be very difficult for you, and you should not be able to do the thirteenth. Therefore, the conclusion suggests itself that we need additional weight.

You can take anything as additional weight:

Bottles with sand and water.
Books.
Bricks.

You can also ask your little brother or sister to sit on your shoulders while you do squats or push-ups.

The smartest solution is to purchase dumbbells or weights. It is better to buy them through an advertisement than in a sports store, this way you will save several thousand rubles. Moreover, taking dumbbell discs or a kettlebell as additional weight is much more convenient than a backpack with books. You will also have access to many more exercises..

In addition to weights and dumbbells, you need parallel bars and a horizontal bar. They can be found in any yard. True, there are 2 drawbacks here:

To work out, you have to leave the house.
During the winter season, you will not be able to train.

Therefore, it is better to purchase a wall-mounted horizontal bar with parallel bars. Its cost does not exceed 2000 rubles. Thus, the amount of your costs will be approximately 5000-6000 rubles. The same price for a three-month subscription to gyms major cities. In 3 months of training, your costs will be recouped, and the result will be no worse than training in the gym.

What exercises should you do

All the exercises that you will perform can be divided into 2 large groups:

Multi-joint.
Insulating.

Multi-joint exercises

Various pull-up options.
Various variations of push-ups.
Squats.

Since you purchased dumbbells, the following exercises will be available to you:

Squats and lunges with dumbbells.
Dumbbell press up, in a standing position.
Bent-over row of dumbbells to the waist.
Dumbbell row to the chin.

These exercises are also multi-joint exercises and should be included in your training program.

Isolation exercises

Isolation exercises involve only one joint. We need them to work out small muscle groups, such as biceps, triceps, deltoids, and forearms. And also for a more detailed study of large muscle groups . Such exercises include:

Various options for bending and extending the arms.
Raises your arms with dumbbells in different directions.
Wrist flexion and extension with dumbbells.
Raising arms with dumbbells while lying on chairs.

By the way, we can’t help but mention exercises for working out the muscle corset:

Leg crunches and leg raises for the abs.
Back extensions for the lumbar muscles.

Key point - correct selection weight. It should be such that you can perform no more than 12 repetitions per set. It is these heavy loads that maximize muscle growth.

Abdominal and lower back exercises must be performed until the burning sensation occurs. This is the main sign that you are doing everything right.

Optimal break between sets- 2 minutes. However, if during this time your breathing does not have time to fully recover, wait a little longer and move on to the next approach.

How to properly create a training program

There are many exercises that you need to do. To evenly work out all muscle groups in your body, we will create a training program. The following factors must be taken into account:

Level physical training.
Your goal.

Men need to load themselves to the fullest, because their muscles love it so much. Women do not need to do pull-ups and dips. To transform their body, exercises for the legs, buttocks, abs and lower back will be enough for them. You can also tighten your chest by doing push-ups. Girls do not need additional weight during training. Still, they should be the embodiment of femininity, and not a steroid monster.

If your fitness level is close to zero and you are just starting to exercise, then you should forget about the extra weight for a while. For 2-3 weeks, perform squats, push-ups and pull-ups twice a week. When your body gets used to constant stress, you can start training according to the program that we will offer you.

Your goal is key point when creating a good training program. To gain mass, perform no more than 12 repetitions per set. If you feel you can do more, increase the weight. To work out muscle relief, you can perform the same exercises, only the weight should be less. The optimal number of repetitions is 15-20.

In the training program we will indicate only the number of approaches for each exercise. And you will choose the number of repetitions depending on your goal. In the proposed training program There will be 4 training sessions per week. You should exercise on Tuesday, Wednesday, Friday and Saturday. Can be shifted training process at the beginning or end of the week, depending on your availability and work schedule.

Tuesday - chest work

Dips.
Push-ups with broad setting hands
Dumbbell bench press on chairs.
Raising arms with dumbbells in a lying position.

Each exercise requires 2 approaches.

Exercise

Exercise- these are methodologically substantiated motor actions that are aimed at solving certain problems, such as physical development, physical education.

Physical exercises were formed on the basis of actions and movements that are directly related to labor, household, military activities of a person (weight lifting, running, walking, jumping, swimming, throwing, etc.) and were organizationally and methodologically formed in the form of mobile and sports games, light and weightlifting, sports tourism, gymnastics, etc.

Various options and systems of physical exercises form the basis of all sports, and are also included in physical education programs: schools, colleges, institutes, universities, academies, military organizations.

On our website Rebirth, in the physical exercises section, you will find information in various areas: from warm-up and stretching, human anatomy to physical exercises different groups muscles (neck, arms, shoulders, chest, back, abs, buttocks, legs).

The main means of physical education human is physical exercise:

Physical exercise expresses the essence of a person, his emotions, thoughts, needs, as well as his attitude to the surrounding reality.
Physical exercise affects the functional and spiritual state of a person.
With the help of physical exercise, socio-historical experience in the field of physical education is imparted.
Among almost all types pedagogical activity, only in physical education The subject of training is physical exercise.
Physical exercise satisfies a person’s natural needs for movement.

A little biomechanics.

A person performing any exercise involves muscles (the muscles involved in movement are defined as primary) regardless of their active or static state.

Active (or primary) muscles are those that contract and move a specific part of the body. Static muscles are those that help contract, or, having started movement, make one of the parts stable, which facilitates movement.

There are a large number of options for physical exercise - this is achieved by changing the methods of stimulating the muscle (for example: changing the grip, changing the position of the feet, the number of repetitions and approaches, changing the speed of movement, engaging or reducing the load, etc.). To determine which option is most suitable for a person, one must proceed from his individual goals and capabilities.

Attention!

The most ideal and most effective way to decide on exercise options is to ask for a consultation with a strength training or fitness specialist (here you need to take into account many factors: that this specialist is well qualified, he is interested in providing you with good advice, or the banal mood that they can spoil him, etc.) and receive a program and recommendations that take into account individual needs and capabilities.

If the above method does not suit you for one of the reasons (you don’t know who to turn to, there is no money, there is no desire, there is no opportunity, you don’t believe the trainers, you consider them charlatans), you will find all the information you need on the rebirth website.

Basic types of exercise:

Strength exercises- these are those exercises that are aimed at increasing muscle strength and increasing muscle mass, for example: lifting a barbell, push-ups, pull-ups, squats.
Cardio exercises- These are those exercises that focus on increasing endurance and reducing body weight, for example: running, walking long distances, cycling, swimming.
Muscle stretching exercises- these are those exercises that are aimed at improving the flexibility of the body, which increase the mobility of joints, for example: bending over with maximum amplitude.

Positive results of systematic exercise:

Acceleration heart rate, and thereby stimulating blood circulation, which in turn helps to increase metabolism in the body.
Strengthening muscles.
Prevention varicose veins veins
Strengthening bones.
Supports skin elasticity.
Correction of posture.
Weight normalization.
Increased sexual activity.
Increased flexibility of joints and ligaments.
Healthy, beautiful complexion.

Source: http://pererojdenie.info/aktivnaya-zhizn/fizicheskie-uprazhneniya.html

Types of exercise! IMPORTANT TO KNOW!

What types of exercise are there, and which ones work best for building muscle? It is important to understand what exercises are needed, what they are needed for, in order to move towards the goal as quickly as possible and not waste time, as well as to protect yourself from serious injuries, which always happen unexpectedly.

Hello! Today is another not very big, but very important topic. Let's look at what types of physical exercises there are, how they differ and what they are needed for.

It is very important at each stage of your training to choose the right exercises in the gym.

Absolutely all exercises that are performed in the gym can be divided into two groups:

Basic (involve several joints).
Isolating (only one joint works).

Basic exercises are exercises included in the training program, during which large muscle groups are involved in the work. They typically require multiple joints, extreme concentration, and intense tension throughout the entire body.

That is why it is believed that basic exercises are most effective in growing muscle mass and in themselves are the basis of strength training.

Isolation exercises - during their execution, only one joint and, as a rule, one muscle group are worked, they help to work out different areas of the muscles more precisely.

For example, the barbell/dumbbell bench press is an example of a classic basic (“multi-joint”) exercise, because elbow and shoulder joints. Or, for example, squats are also a basic exercise, because... knee and hip joints. I think this is clear.

An example of an isolation exercise is barbell curls on a Scott bench (only the elbow joint works).

If your training program consists mainly of basic exercises, then you will save time, because to pump up all the intended muscle groups you will only need 4-5, less often 6-7 exercises, or an hour of time.

And if you try to load your muscles with isolation exercises, then you will spend at least 2-3 hours paying attention to each muscle! The problem is that you won’t be able to take on enough weight to stimulate muscle growth, or otherwise your joints will simply “fly apart” (after all, the load falls on one joint, remember?).

Indeed, many beginners make one very common mistake - they “go to the base” (basic exercises) in their training program and “hammer” their muscles endlessly only with isolating exercises (various simulators, blocks, etc.). Although it is the basic exercises that are very important, because... develop muscles throughout the body.

All isolation exercises are of little use for beginners, because... they are needed:

to “polish” the muscles to perfection, hammering them extra at the end of the workout. And at the beginning of training, “you don’t even smell” the muscles;
to pre-tire the muscles by filling them with blood at the beginning of the workout. What beginners don’t need at the beginning of training in the gym, because... they are still far from lifting critical weights that overload ligaments and muscles;

From this I can draw a bold conclusion that at the beginning of your training, do not bother with isolation exercises. Do the “base” and you will be happy.

Now I’ll give you an example of some basic and isolation exercises.

Basic exercises (multi-joint)

quadriceps (front thigh): leg presses, squats;
hamstrings ( back surface hips): “dead” lift;
pectoral muscles: various bench presses of barbells and dumbbells at different angles;
back ( latissimus muscles): pull-ups, deadlifts upper block, bent-over dumbbell row, horizontal block row, bent-over barbell row;
shoulders (delts): barbell press from the chest/from behind the head, dumbbell press, barbell row to the chin;
biceps: standing biceps curl, standing/sitting hammers;
triceps: dips, French presses and other presses;

Isolation exercises (single-joint)

quadriceps (front surface of the thigh): leg extension in a sitting machine;
hamstrings (back of the thigh): leg curls in a lying or standing machine;
pectoral muscles: flyes at different angles, crossover, etc.;
biceps: curls on the Scott bench and other concentrated curls on machines and blocks;
triceps: extension of the arms on a block while standing or in a sitting machine;

Read also: Strengthening your butt and legs at home exercises

Very important point! Multi-joint exercises are not always considered basic exercises.

For example, lifting barbells/dumbbells for biceps is considered classical BASIC exercise, although at correct technique involves only one joint. The fact is that in terms of effectiveness, in practice, this exercise works great, so it is considered basic.

I hope this short article was useful and informative for you, friends, and now you can easily recognize the types of physical exercises that we have discussed today.

Source: http://snow-motion.ru/bodybuilding/uprazhneniya/vidy-fizicheskikh-uprazhneniya.html

Physical exercises for a beautiful figure and health

It often happens that due to inactivity, numerous bad habits, overeating and an unhealthy lifestyle, by the age of 35 a person reaches a state that only medicine can help him cope with. No matter how amazing it is modern science, it will never be able to rid us of all undesirable conditions.

Therefore, in order to achieve true harmony of health, a person needs to instill a love for an active lifestyle and sports from childhood, because good health– this is the most important need of any living organism, which contributes to the harmonious development of its personality.

As for the importance of physical exercise in terms of this issue, it is simply impossible to overestimate it.

Positive aspects that a well-chosen set of physical exercises provides a person with

Full physical activity is an integral part of a healthy lifestyle, which has a positive impact on almost every aspect of human life.

Regular classes physical exercises prevent rapid aging of the heart muscle, have a beneficial effect on respiratory system(increase oxygen exchange, improve lung ventilation, etc.

), significantly strengthen the body's defenses (immunity), improve endurance and speed of movement, help cope with stressful conditions, tone muscles and stabilize metabolic processes.

Physical exercise has a beneficial effect on human health in the following undesirable conditions:

Excess weight.
Diseases of the musculoskeletal system.
Some diseases cardiovascular system.
Diseases of the genitourinary system.
General weakness of the body.
Low level of immunity.
Stressful situations.
Post-traumatic condition, etc.

Contraindications to exercise

There are few contraindications to regular training. In most cases, they are all short-lived, relative and temporary. General contraindications to physical exercise include conditions such as:

Acute inflammatory and infectious diseases.
Mental disorders.
Intoxication.
Thrombosis.
Emboli.
Pronounced pain syndrome.
Hyperthermia (high body temperature).
Internal and external bleeding or the threat of its occurrence.
Increased ESR of unknown origin.
Malignant tumors and neoplasms.
Arterial hypertension (over 200/120 mm Hg).
Irreversible progressive diseases.
Metastases.
The presence of a foreign body near nerve trunks or large vessels.

Restrictions on significant physical activity are:

Diseases of the circulatory system (chronic thrombophlebitis, chronic myocarditis, mitral valve insufficiency, etc.).
Respiratory diseases ( chronic bronchitis, bronchial asthma, pneumosclerosis).
Organ diseases digestive system(gastritis, ulcerative lesions of the stomach and duodenum).
Diseases of the nervous system.
Metabolic disorders (diabetes, obesity).
Poor posture.
Ophthalmological diseases that are accompanied by decreased visual acuity.

So, if you decide to use physical exercise to make your body slim, beautiful and attractive, then you first need to consult with your doctor and fitness instructor, who will help you create effective complex exercise without harming your health.

A set of physical exercises for weight loss

The most common and most effective physical exercises for weight loss are the following:

Swimming is the best wellness view physical activity, which is a powerful tool in the fight against overweight. In addition, swimming prevents and corrects postural disorders, improves the functioning of the respiratory and cardiovascular systems, normalizes metabolism, and strengthens the muscles of the legs, arms and torso. To get rid of extra pounds You must visit the pool at least three times a week. The duration of classes should be from 30 to 45 minutes. The water temperature should not exceed 27 degrees, as warm water leads to excessive relaxation and apathy.
Aerobics is one of the most effective ways say goodbye to excess weight. The principle of aerobics is to perform physical exercises to lose weight at the same pace and without stopping. During such training, the body is actively “pumped” with oxygen. Regular aerobics exercises in a short period of time make the figure slim, beautiful, elastic and very seductive. Proper execution exercise prevents new accumulation of fat deposits.
Cycling is also good method in the field of weight loss, since a bicycle is a universal exercise machine that has a beneficial effect on the entire body. While riding, a fairly large amount of fat is burned, and the muscles of the thighs and buttocks are massaged, which prevents the formation of “ orange peel" It is best to start cycling training with walks lasting 30-40 minutes. Every day the duration of this physical exercise should increase by 5-10 minutes.
Brisk walking is a fairly simple exercise that trains the muscles of the legs and abdomen. This lesson It is also an excellent cardio workout that helps strengthen the heart muscle. Fitness experts say that walking on rough terrain burns many more calories than walking on level ground. Therefore, a set of physical exercises for weight loss must include brisk walking over rough terrain.

Source: http://pohudanie.net/uprazhneniia/fizicheskie-uprazhneniya.php

Types of physical activity

When playing sports, any person strives to get results. Everyone’s goals are different: some want to lose weight, some want to become stronger and build muscle, some want to train endurance. In all cases, without understanding the processes that occur in the body, it will be extremely difficult to achieve results.

After all, then, instead of consciously planning and performing the most effective exercises, a person, like a “blind kitten,” begins to get lost in all the variety of systems and techniques. Fortunately, understanding the essence of the processes is extremely simple, which is what this article will help with.

All types of physical activity can be divided into 3 types depending on the mode of energy production:

work in anaerobic mode, energy is obtained without the participation of oxygen;
work in aerobic mode, energy is obtained with the participation of oxygen;
work in a mixed anaerobic-aerobic mode.

Details about what kind of energy is obtained, from what and what oxygen has to do with it are written in the article “What are aerobic and anaerobic exercise (training).” Here we will not consider the biochemistry of the processes, but will look exclusively at the practical side of the issue. It is easy to understand in what mode the athlete’s body works from a blood test and/or from the nature of the movements performed.

In analyzing the nature of movement, the main thing is the force of muscle contraction as a percentage of the maximum. In physiology, the following classification of physical exercises is accepted:

Strength exercises(anaerobic mode) - the main muscles involved in the work develop maximum or almost maximum tension in static or dynamic mode, at low speed of movement under conditions of high external resistance.
Speed-strength exercises- leading muscle groups exhibit relatively greater strength (30-50% of maximum) and speed of contraction (30-60% of maximum speed shortening).
Endurance work(aerobic mode) - active muscles develop contractions that are not very strong in strength and speed, but are able to perform them for from several tens of minutes to many hours.

Anaerobic performance can occur at the beginning of any type of training. This occurs because oxygen transport increases gradually. A minimum of 2-3 minutes is needed so that when aerobic exercise the level of oxygen consumption has reached the required level. The beginning of any work is accompanied by oxygen deficiency. Oxygen deficiency call the difference between the body's need for oxygen and its actual supply.

During endurance work oxygen deficiency covered during operation.

At strength exercises oxygen deficiency is eliminated after completion of work. Throughout the entire workout, there is an increase in heart rate, systolic volume, minute volume of blood circulation and, accordingly, O2 consumption. Despite this, an oxygen debt forms and increases in the body.

To replenish the missing oxygen, pulmonary ventilation, heart rate and minute volume of blood circulation increase and reach the maximum possible values. Lack of oxygen leads to an increased share of anaerobic processes in providing muscles with energy.

As a result, the concentration of lactic acid in the muscles and blood increases.

4 Benefits of Exercise

If you exercise regularly, you'll be glad to know that exercise has many more benefits than you think.

What incentive do you need to exercise? Like most people, you probably want to get in shape and lose those extra pounds.

Exercise also prevents diseases that we most often get in the workplace. There are four benefits of exercise that you never knew existed.

You get sick less

Numerous studies have shown that regular exercise stimulates immune system body. Exercise develops the body's ability to resist diseases and even prevent them.

In other words, those who exercise regularly are not only less susceptible to illness, but in the event of illness itself, the symptoms in such people go away faster and are not as severe as those who neglect sports.

Regular exercise helps fight infections, but increasing the amount of exercise weakens the protection.

Research has shown that people with a body mass index below twenty who exercise fifteen hours a week are at risk for unwanted immune system effects.

The amount of exercise for each person varies depending on individual characteristics, the method and mode of nutrition and the ability of the body to recover.

Listen to your body and don't overwork yourself on days when you feel tired.

Exercise improves cell membrane function

Our cells require constant cleaning in order to function optimally.

Bacteria, broken protein molecules and remnants of mitochondria, as well as other debris that can accumulate in cells until they become completely dysfunctional, implying death.

Fortunately, our cells are equipped with membranes that feed on cellular debris, a function called autophagy (self-eating).

During the research, scientists found that when running, mice produce a large number of cell membranes. According to scientists, autophagic cells function better. Animal studies have shown that autophagy reduces the risk of cancer, infections, diabetes and neurodegenerative diseases.

Exercising improves concentration and attention

Have you noticed that it is much easier for you to concentrate on work if you do exercises in the morning? There is some scientific evidence (especially if you have a sedentary job) that exercise improves concentration. Therefore, a special program of stimulating exercises was developed cardiovascular system, which aims to improve children's behavior and the effectiveness of their academic results.

Attention!

Physical exercise in the morning and during physical education throughout the day is beneficial for children suffering from attention deficit hyperactivity disorder (ADHD).

To improve concentration and increase energy, you don't need to exhaust yourself intensive training, walking in place for fifteen minutes will be enough.

Exercising has a beneficial effect on your sex life

In 2010, studies were carried out in which a connection was established between elasticity pelvic muscles women and sexual satisfaction. According to the results, of the 186 women who took part in the experiment, 41% were twice as satisfied with their sexual relationships as women with weak muscles pelvic floor. What role do the pelvic muscles play in this case?

According to scientists, a woman's orgasm occurs at a time when the pelvic floor muscles reach a level of maximum tension, instantly arising and instantly moving into a free state. Thus, women who exercise enjoy the benefits of sex life.

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Regular exercise is the key to a healthy lifestyle

Regular exercise is essential at any age. When playing sports, not only do muscles and joints become stronger, the strength of bone tissue is maintained, and a person’s posture improves, but the body’s endurance and resistance to stress also increases. They also contribute to normal functioning internal organs And good mood person.

There are complexes not only of general physical activity, but also of targeted action aimed at strengthening separate groups muscles.

This is due to people’s desire to perfect their figure and, for example, the need to strengthen their breasts.

But there are cases when a person, due to certain diseases, cannot perform all the exercises, and some are simply contraindicated for him by the attending physician.

This article suggests considering physical exercises for women who want to enlarge their breasts. However, the breasts should not be confused with the mammary glands, since the former is defined as the combination of the pectoral muscles and mammary glands. But the glands themselves do not have muscles.

Thus, physical exercises for breast enlargement involve creating the relief of the corresponding muscles, thanks to which the woman will look fit and have a spectacular appearance.

A person performs any physical exercise only after a mandatory warm-up, which ensures stretching, warming up the muscles and prevents injuries during exercise. Warm-up involves vigorous bending, jumping rope, or a short jog.

The first exercise is called “East” and allows you to tone your chest and increase its muscles. You need to stand with your back against the wall, or sit on a chair (necessarily with a straight back). During exercise, you must ensure that your back is pressed tightly to the surface, otherwise most of the load will fall on it, and not on the pectoral muscles.

It is necessary to close your palms in front of your chest and press one on the other until you feel tension in the muscles. After counting to 10, move your palms forward 5 centimeters, count to 10 again, then forward again, and repeat until you can hold your palms together. Unclench your palms, shake your hands and repeat this exercise twice more.

When performing, you need to concentrate your attention on the work of the muscles.

The “Wall” exercise is very convenient to perform at home. Stand in the doorway, rest your hands on the frame.

Press on it for a minute, simulating an attempt to move the wall, and then lean slightly into the opening, apply force for another minute. The muscles will receive maximum stress while pushing as hard as you can.

Similarly, you can perform this exercise while standing against a wall, but keep your back vertical and straight, without tilting. Best time execution - 2 minutes in three approaches.

Very effective exercise The pectoral muscles are pressed from the floor. To achieve the effect you need to perform at least 20 times at a time. If from the very beginning it is not possible to achieve this number of repetitions, then you need to strive for this through constant training.

As mentioned above, there are cases when physical exercise cannot be performed to its full extent due to the presence of a certain disease. Hypertension is one of these physical activity limiters.

About half of people suffering from hypertension blood pressure lead a very sedentary lifestyle. Experts are still of the opinion that hypertensive patients should do the most simple exercises, which, firstly, lead to slight weight loss, and secondly, can even slightly lower blood pressure.

Thus, physical exercises for hypertension are selected individually for each person. And for people who, in addition to high blood pressure, also suffer from excess weight, swimming will be quite effective. Hypertensive patients are also advised to walk more.