Home set of exercises for the development of endurance. Exercises for the development of endurance at home Classes for strength and endurance

How to increase physical performance, the question worries almost all athletes, completely different sports, ranging from athletics and weightlifting, ending with bodybuilding, so let's figure out what endurance is, and how to increase it with the help of special physical exercises, aerobic and power direction.

Ability to maintain high performance for a long time, without a decrease in performance, it is customary to call endurance.

There are currently two main kind endurance, it power And high-speed. Almost impossible to have high level both of its types at once, rather the athlete will be very strong for a long time, but have a low speed of movement.

All physical exercises for the development of endurance can be conditionally divided into two types, general and special.

TO general exercises include, first of all, running, skiing, swimming, cycling, and special, include such types of exercises that increase endurance in a specific, specialized exercise.

So, for example, hitting a punching bag for a long time increases percussion endurance, work on rubber with imitation of movements from swimming increases rowing swimmer endurance.

In addition, it must be understood that it can be divided into two more extensive class:

• aerobic
• anaerobic

If in the first case, the supply of energy to the body comes from carbohydrates And fat, then in the second due to glycogen And creatine phosphate. Depending on the goal, the athlete develops one or another type of endurance. Those who want to be functional, not get tired for a long time when performing any vigorous activity, we recommend developing a universal, general endurance through appropriate exercises.

Endurance Exercises

Strength Endurance ( anaerobic), as well as its other type, is directly related to mitochondria(energy station of cells), respectively, the more of them, the higher the performance of the muscles.

However, along with this, the power muscles, will also depend on the type of muscle, namely white, rapidly decreasing muscle fibers responsible for their power. Compared to slow red fibers, their strength exceeds 10 times. Therefore, in order to train explosive endurance (showing very great strength, for a long time), it is necessary to train in anaerobic mode, that is, using strength exercises in gym:

It is these exercises that can increase the absolute indicator of human strength (make it very powerful), perform them in the range 2-4 repetitions in 3-4 approaches, to increase explosive, power endurance, according to the method of power triathlon (powerlifting).

Those athletes who want to show strength in heavy exercises for a long time, we recommend increasing the number of approaches to 4-5 , and repetitions up to 12-15 , which is how many bodybuilders train. By the way, that is why, if we compare strength endurance powerlifter, and bodybuilder, then the second one will always be head and shoulders ahead.

They even conducted experiments, between two champions, only in different sports, powerlifting versus body-building, while the first athlete could squat with a barbell for one time 380 kg, and the other 290 kg, but when the weight was put on the bar 240 kg, the second one was almost twice able to squat than the first one, and all because the second one has much higher strength endurance, which was on the trained multi-turn, strength training.

And, of course, one cannot but say about functional strength training, bright representative which, so popular view sports like crossfit.

Exercise for the development of strength endurance

Best Exercises, to improve their functional body's capabilities will be:

• Emphasis crouching - emphasis lying
• High jump
• Push ups
• Simultaneous bench press of two kettlebells
• Pull-ups
• Bar push-ups
• Deadlift with a weight of 50-60% of the maximum for the number of repetitions
• jump rope

Combining the above exercises, making up complexes for a full-fledged workout, you will be able to make your muscles not only strong but also functional and durable.

Aerobic Endurance Exercises

This is the most common type of endurance, which is trained by thousands of athletes around the world, from completely different sports. Aerobic endurance, makes the body work in a moderate mode, while showing high performance enough long time, so it is divided into:

• Short (2 to 8 minutes)
• Medium (from 8 to 30 minutes)
• Long (30 or more)

Depending on the fitness of the athlete, the speed and level of education lactic acid V skeletal muscles maybe the difference.

The task of any athlete who trains in an aerobic mode is to push back as much as possible aerobic threshold, that is, the point at which the formation of lactic acid is observed, which actually causes refusal, burning sensation (acidification of muscles with lactate, irritation of nerve endings), with a longer, more intense exercise.

At medium intensity exercise, such as running, lactate manages to be removed from the muscles, and the work in supplying the body with energy is not taken over by glycolysis, as it was at the beginning of its execution, and aerobic processes, that is, the breakdown of fats, carbohydrates under the influence of oxygen, thus, the body is saturated big amount ATP.

Below, we list the best aerobic exercises that, in our opinion, should be in your training program in the first place (if possible).

Bike

Riding a bike is easy enough, but the costs kcal in relation to other types of aerobic one of the most minimal. However, during intensive work, high tempe movements, cycling is a great way to increase endurance, and besides, the most safe, sparing the joints, which cannot be said about running on a hard surface.

A ride on the bicycle

Climbing the stairs

Very energy intensive, and a difficult exercise, for beginner athletes, it will be quite difficult to perform it, so for beginners the first 3-4 months should refrain from it.

versatility, and high efficiency this exercise, makes him №1 , to increase the overall endurance of the athlete. You can even perform it at home in your stairwell (preferably in the morning at 6 a.m if you get up when all the people are still going to work).

15-20 minutes daily ascents at a good pace, for 1-2 months, will significantly increase your overall physical performance, despite the fact that in this exercise, most of the load falls on legs.

Sports climbing stairs

jumping rope

Jump rope, that's universal a way to increase endurance, which is used by almost all athletes, of any kind of sports: boxing, swimming, martial arts, hockey, and so on.

Use 10 episodes, 1 minute at an intensive pace, the pulse is about 140-150 blows.

jump rope

Run

To reap a lot, you need to reap a lot, to be able to run long and fast, you need to run a lot, everything is very simple. Many, looking at other athletes, do not understand how it is possible for so long run, and show such high performance (which is why, by the way, power structures, such as OMON, SOBR, like very much to recruit everyone athletes, skiers, swimmers, because of their good endurance, which is so needed at work, when passing numerous credits, and they don’t really like “jumps” who “die” very quickly), but if you went all the way this hardy athlete, you wouldn’t be so surprised, because behind crazy endurance there is a lot of work, years of training, years of exhausting plowing.

To increase your stamina with running, you just need to run. 3 times per week for 30-45 minutes. Accordingly, with each run, try to improve the time of the distance.

If at first you ran 3 km in 15 minutes, then next time try to run for 14-30 , and so on, the higher your fitness level, the faster you will run the distance, and accordingly your endurance will also increase.

During stayer running, you can use, in addition, acceleration, according to 30-60 meters(for example, every 5 minutes).

Endurance Sand Run

Shuttle running also, very cool increases the functionality of the athlete.

Running on the street, can be partially replaced by running on treadmill rather ride a bike, ride a ride exercise bike. However, it's a cheap replacement that doesn't fully exploit all the goodness of outdoor running and riding, from clean and fresh air, ending with the full work of the participating muscles in the exercise. If you have the opportunity to fully engage in the street, then be sure to use it.

Skis

If you have such an opportunity, then alternate skiing and running, according to the same principle. Start slow at first and improve over time.

All skiers, are not only good at their sport, but also good at running, especially on long distances.

riding on sports skiing

Swimming

Swimming, one of the most better ways increased endurance. If you can't swim, sign up for individual swimming training programs, we also recommend reading the article on how to learn to swim.

The more and longer you swim, the better for your endurance. Try to swim non-stop breathe Right. Use your programs 10, 20, 30 minute swimming without a break (without stopping). Freestyle is considered the easiest to understand and master the technique of swimming, and at the same time the fastest, but the essence, the idea, and not the type of swimming method, is important to you.

Regardless of your level of fitness, all of the listed endurance exercises can be performed, the only difference is how much time, in which quantity, and with what intensity endurance work will be done. Accordingly, the lower the level of training, the more sparing training should be.

Swimming as a way to increase stamina

General the body's endurance comprehensively develops long-term muscle performance, it trains, thanks to aerobic exercise, as well as partially anaerobic, for best effect we recommend to alternate both options in your training.

A set of endurance exercises

The complex helps to train general, basic endurance, because it is universal, helps to make the body, as already mentioned, not only strong, but also hardy. What will naturally have a positive effect on your results in sports activities.

A feature of this complex is that all exercises can be done in at home without using specialized equipment.

Before starting the complex, be sure to do warm-up, it can be easy running in place 10-15 minutes, air squats, push-ups from the floor.

A set of endurance exercises

Monday

• Wave (leg bending in hip joints from the emphasis lying down) 60 seconds or 4 sets of 30-40 repetitions

Tuesday

• High jump with a medicine ball* behind the neck 60 seconds or 4 sets of 15-20 jumps

*Medicine ball- medicine ball, weighing from 1 to 50 kg, most often made of dense rubber or leather substitute, stuffed with sand, sawdust or safe gel. Actively used in physical training athletes of different sports.

Thursday

• Jump rope 60 seconds or 4 sets of 120-150 reps
• Push-ups from the floor 60 seconds or 4 sets of 20-25 reps
• Bench jumps 60 seconds or 4 sets of 40-50 reps
• Plank (board) hold the rack for 60 seconds or 4 sets of 45-60 seconds

Friday

• High jump with a medicine ball on the back of the neck 60 seconds or 4 sets of 15-20 jumps (if you can't, do jumps without a ball)
• Pull-ups on the bar (if you can not, resort to the help of a partner) 60 seconds or 4 sets of 12-15 reps
• Reverse push-ups from the bench (chair) 60 seconds or 4 sets of 20-25 reps
• Emphasis crouching-emphasis lying 60 seconds or 4 sets of 20-25 reps

As you may have guessed, probably, the complex can be performed in two modes, according to the principle circuit training , as well as on the principle of a smooth transition from one exercise to another, that is, having fully completed all approaches move from one exercise to another.

Principle circular training means by itself, performing the exercise for the maximum number of times during 60 seconds, rest 15-20 seconds after completing all 4 exercises in order, take a rest 1-2 minutes maximum, this will be the end of the first series. Total 4 episodes, By 4 exercises (station) in each of them.

We each have our own ideals, principles and goals in sports, someone wants to become strong, someone fast, and someone both, of course, if you wish, you can reach a certain training level, when you will show strength for a long time, while at the same time possessing the qualities of a runner, but this level will be objectively low, among professional athletes.

Therefore, it is necessary, first of all, to arrange for yourself priorities, and decide in which direction you will work, in power or speed mode, of course you can combine everything, but it will OFP, and no more, otherwise, you just wake up overtrain, and do not achieve the desired result, neither in strength nor in speed endurance.

Training of cardio-vascular system

1. The basic principle of endurance development is based on personal qualities of a person, such as determination, perseverance, perseverance, because to endure muscle pain , the general fatigue of the body, for a sufficiently long time, not everyone can, and this is the key to success, to achieving high endurance, fitness of an athlete.
2. If you newbie and want to become a little more resilient than you are on this moment, then you just need to devote more time to running, swimming, and other aerobic activities. Important point, This gradualism, smooth increase in load.
3. Do not try to tear with all your might, do not stop while doing the exercise, do not skip classes, and then over time the body will rebuild, it will adapt more and more to heavy loads, and as a result your endurance will increase.
4. All workout programs in the gym, crosses in stadiums to increase endurance, heats in the pool, all kinds of jogging, jumping, climbing, can lead to zero results, even worse, the loss of the former physical form if you don't fully restore body strength. Therefore, do not expect any results, if you do not sleep / eat well, you have permanent stress, with this approach to training process there will be no increase in endurance, this is a rule that always works for a person, absolutely in any sports(which is why, for example, athletes in fights without rules often go to mountains, where fresh air, silence, no stress, good nutrition, so the athlete concentrates completely on the training process)
5. It is very important to monitor your pulse, which should not exceed the order 85% from the maximum possible (usually they determine it, by means of simple calculations - from 220 take away their age). As a rule, endurance training in the range 20-25 strokes behind 10 Seconds health-improving effect on the body. Frequent workouts on maximum heart rate, have a detrimental effect on the heart, acidifying with lactic acid, resulting in myocardial dystrophy, destruction and death of muscle cells, which is why, professional sport, which implies loads at the limit of the body's capabilities, has nothing to do with health.

To pump up muscles and provide a beautiful relief body, it is necessary to develop the strength of muscle fibers and the endurance of the body with exercises. There are special classes that develop physical abilities and the ability to withstand stress for a long time.

You can work out at home or in the gym. Make up for yourself a set of exercises for strength and endurance, stick to the chosen regimen, and the result will not be long in coming.

Training rules

The training program will benefit and be as effective as possible if you perform training movements, observing a series of important rules and recommendations:

• Take proper breaks. The body needs rest during training, but do not relax completely, it will be difficult for the muscles to get back to work after that. It is enough to change the intense load to a calmer and lighter one, for example, perform body rotations, tilts.
• The training time for the development of endurance at the very beginning should not exceed 20 minutes. Increase it gradually. When the body adapts, train for half an hour. Then you can bring the lesson up to 40 minutes. As soon as you feel that doing targeted exercises, you practically do not get tired, do at least an hour.
• Exercises for endurance and for the development of strength must be separated. Do not do a speed-strength complex in one day.
• Do not overwork and do not bring yourself to exhaustion. Training should bring pleasure and positive emotions. Cultivating resistance to long-term stress should not be taken as a duty or a sport, this is the basis healthy lifestyle life.
• Do it right respiratory movements. It is important that as much oxygen as possible enters the body during training. It oxidizes fat cells and causes muscle tissue be strong and flexible at the same time.

Remember safety precautions wherever you do, at home or in the gym. Follow the principles of proper nutrition. The menu should be less sweet and starchy, more vegetables, fruits, dairy products. Control your drinking regimen. Practice to your favorite music.

What is the load

Endurance is of two types - muscular and cardiovascular. The first is how long and at what speed the muscles will contract and recover. Training comes down to numerous repetitions of basic exercises.

Cardiovascular endurance refers to how long your lungs, heart, and blood vessels can work during exercise. They help to develop the ability of these organs.

Endurance exercises come in different directions, the main types are:

• Aerobic load. This includes activities aimed at active burning of calories and fat, reducing weight, increasing the performance of the cardiopulmonary system.
• . The bottom line is that a cycle of several, 3-5 exercises, performing in several repetitions, as it were, in a circle. For one session, it is best to do 4-8 circles. Gradually, you need to increase the intensity and reduce the training time.
• Speed ​​training. They are perfect for improving the work of the heart muscle. The principle of execution is reduced to the most rapid repetition of movements. Speed ​​training can be practiced when the body gets used to the systematic load.
• Special training. Its main goal is to develop the endurance of a certain muscle group. This option is used by athletes involved in a certain sport, where the ability to withstand a functional load on a specific part of the body for a long time is needed.

The general endurance program should consist of different types of load. Try different options, watch the reaction of the body, form your own effective program tailored specifically to the needs of your body. It is necessary to perform classes systematically 2-3 times a week.

Class types

Building stamina is good for men, women and even children. By devoting an occupation to aerobic exercise, it will be possible to strengthen the heart, lungs, dissolve lactic acid in the muscles, and increase the amount of energy. The following exercises have a similar effect:

• Run. It is best to run intervals, alternating an accelerated pace with a slower one. You need to start jogging from 10-15 minutes a day, gradually increasing the time and distance. You can work out in the gym or at home on a treadmill.

• jump rope. relieve physical tension in the muscles. You need to do at least 15 minutes daily. You should push off with a full foot, you can practice different jumping techniques.

For more useful jumping rope, see this video:

• Squats. They help to develop general endurance. You can perform squats in the classical technique, as well as do the “pistol” exercise, when you need to squat on one leg, while the other leg is extended forward.

• Horizontal bar. Initially, you can just hang on the horizontal bar. Then perform 4-5 sets, doing the maximum number of pull-ups.

• Leg kick exercises. Standing on all fours, you should alternately raise your legs in the back-up direction. Make a move to feeling light fatigue.

• Press. not only make muscles abdominal wall elastic and embossed, these exercises also help to develop the endurance of the body, improve breathing, and strengthen the musculoskeletal system.

Tilts, swings, turns - everything contributes to the fact that our body is better and easier to perceive power loads in the future. Many are interested in what sports are good for developing endurance? The best options are cycling, rollerblading, skateboarding, swimming, as well as any games on fresh air.

Efficient scheme

• do a warm-up for 5 minutes;
• we perform jumping rope, alternately changing legs (20 times on each);
• jump 20 times without a rope, putting your feet together;
• walk in place for 1 minute to rest and restore breathing;
• squat 30 times;
• for a minute we do leg swings, we restore strength;
• download the press (40 repetitions);
• leg kicks (2 sets of 15 reps);
• doing pull-ups (2 sets with the maximum number repetitions);
• run 20 minutes at or in the stadium;
• raise your hands up and inhale, lean forward and twist in half as you exhale.

Such a thing as strength endurance has nothing to do with pumping up muscles. What is taken into account is not what kind of load a person takes on, but how well and for how long the body is able to withstand this load.

You can often observe such a situation when two athletes who have been training together for a long time are in the same weight category, already on the third approach demonstrate different endurance. One relatively easily copes with the weight, the other - with the last of his strength. The difference here is in the ability of the muscles to produce force. And this ability can and should be trained.

There are special exercises and methods of endurance training. We will talk about them in more detail.

Endurance types

There is a division into two types:

Cardiovascular;

Muscular endurance.

From the name it can be seen that the first type includes how the heart, blood vessels, lungs of a person behave during intensive long-term loads. You can develop this type of endurance by doing cardio training, namely running, swimming, walking, cycling, etc.

Muscles, in turn, are trained with squats, pull-ups, twisting and other similar exercises.

What does strength endurance depend on?

1. When a person trains intensively, a substance such as creatine is produced in his body. It gradually accumulates in the muscles and it depends on its quantity whether you master the next approach. If naturally creatine phosphate is not produced enough, you can start taking a special supplement.

1. It is very important how coordinated your muscles work during training. The lower this consistency, the more energy you expend. Experienced athletes have no problems with this, everything is developed over the years of training.
2. How more people trains, the stronger the ability of muscle innervation becomes. In other words, muscles have the ability to contract longer. This means that you can also train longer.

It can be concluded that endurance cannot be developed in a few weeks or months. This is a rather laborious work that will require a lot of strength and regular training.

What is stamina for anyway?

It is an undeniable fact that being physically fit is very good for health. Let's figure out why.

Firstly, with increased loads, the human body begins to work differently. Oxygen is better supplied to the blood, carbohydrates are converted into energy, and excess fats go away. This means that the body receives more useful and nutritious substances.

Secondly, the work of the heart improves markedly. In addition, the lungs work better.

That is why the development of strength endurance is very important task for any athlete, whether professional or amateur. Of course, with the experience of training, everything will come by itself, but this takes time. If you want to develop endurance faster, then there are a number of special exercises. Most often they are used by those who find themselves in kettlebell lifting or Russian press.

Training according to all the necessary rules

In order for the classes not to be in vain, it is necessary to follow a number of certain rules (especially for beginners in this matter).

1. In the process of training, you must definitely rest. Between sets or between exercises, it doesn't matter. It is great if the breaks are not completely passive, for example, heavy exercises will be replaced by easier ones. So the body will be easier to cope with stress, and at the same time, training will become more productive.
2. Endurance training is necessary every day, starting with about fifteen to twenty minutes. Gradually the time increases. It is important to emphasize: gradually! The maximum time must not exceed sixty minutes.
3. Don't confuse strength training with endurance training. This is a completely different set of exercises that should be separated. Ideally, if a day passes between them.
4. And, perhaps, one of the most important conditions. Training should bring joy and pleasure, you should not do the exercises with the last effort and bring yourself to a fainting state.

Best Endurance Exercises

Everyone can spend due to which strength endurance will begin to develop. The exercises are simple, well-known and accessible to everyone. Let's consider each separately.

Run

Exercise is probably the most common. Many simply underestimate it or do it wrong. Here's what to watch out for:

1. The body must have time to recover. Running every day is not recommended. Most the best option- in one day. However, taking a break for more than two days is also not worth it.
2. Breathing should be enough, so watch this carefully.
3. If you are a beginner and have not run before, it is better to start with walking. By the way, this is also very useful activity, thanks to which strength endurance is excellently developed. Race walking even included in the list of disciplines Olympic Games. The main thing is to keep a fast pace. Then you can switch to easy running for literally five minutes a day, gradually increasing the time.
4. Cardio training should be of varying intensity. At first we run slowly, accelerate and again reduce the pace.

jumping rope

So many positive effects can be seen by simply doing exercises with a skipping rope. The muscles of the press, buttocks, shoulders, hips, and hands work intensively. Fat is quickly burned, the figure, coordination and condition of the heart and blood vessels improve.

A few simple rules:

When a jump is made, you need to push off the floor with the whole foot;

For achievement desired effect it is recommended to jump for at least 15 minutes;

Jumping on one leg will help improve the result; legs should be alternated periodically.

Classic squats and squats with dumbbells

Ordinary squats can be varied, for example, by performing them with a “gun” (i.e., when one leg is extended). The effect will be about the same as from running. To strengthen it, you can pick up dumbbells. The load will be greater, which means that the muscles will be worked out even better. Plie squats are especially effective.

sports/swimming/biking

All these are excellent exercises for training the general endurance of the body. The main thing is to make a certain training schedule (at least 2-3 times a week), and if we are talking about swimming and cycling, you need to swim and drive long distances. But, of course, they need to be increased gradually.

Push-ups and exercises on the horizontal bar

It is important to push up correctly. You can get ahead of everyone in quantity, but there will be no sense, because quality is more important. Follow the correct breathing: we go up - exhale, go down - inhale. The back is always straight. The number of approaches should be gradually increased from one to five.

As for the horizontal bar, four approaches are optimal in this case. They include as many pull-ups as you can do. The body is straight, the legs are extended. When lifting, take a breath.

Exercises for training the muscles of the press

When the press swings, it is important that when you lie on the floor, your legs do not come off it (perhaps it is better for someone to hold them), and the lifting of the body itself ends with twisting. Please note that the muscles should be tense not only when lifting, but also when lowering the body.

Basic training program

As already noted, strength endurance has nothing to do with strength training. In the second case, the main goal of the athlete is to develop, pump them up, give them the desired shape.

It is impossible for a beginner to develop a program of such training on his own. This should be done by the coach, taking into account all the characteristics of the human body. In general, any program is based on the fact that the athlete lifts the maximum possible weight for himself, taking long breaks between sets. Such classes are held several times a week and usually consist of three approaches to each exercise. - these are squats, bench press, pull-ups, exercises with a barbell.

How to choose the right load?

The beginner strength training program aims to strengthen or build the foundations of the whole organism.

As in any business, power loads cannot be overdone. Should be done every other day. It is wrong to pay attention to any one area (for example, gluteal muscles), everything needs to be worked out. The lesson should be based on basic exercises, in one workout you should not include more than 5 of their types. The coach always makes sure that the beginner performs the tasks correctly, so that exactly those muscle groups that the exercise provides are loaded. A must-have workout!

Usually, beginners select a complex of the following exercises:

Hyperextension;

Twisting (press);

thrust vertical block to the chest;

Bench press sitting / lying down.

Of course, this is the most simple program strength training. For beginners, it is just perfect. The load is moderate, but with the proper approach, the result will not be long in coming.

Strength training at home

Not everyone can afford to go to the gym. But that's no reason to be upset, because effective workout can be carried out outside the hall. Most often, exercises are done at home for the press, push-ups, lunges with weights, squats with dumbbells, exercises with weights. At home, training will become even more productive if there is a simulator. Here are some examples of exercises:

1. For women, the bar will be a wonderful exercise. You need to sit on the floor, resting on your elbows and socks. The body must be straight (this is the most important condition). All muscles receive a serious load. The exercise should be performed in three sets, trying to stand in this position for as long as possible.

2. Great for men strength training will be exercises with kettlebells at home. It is worth doing them in a day. You can do swings, squats, bench press, push. For classes, a weight of 24 kg or 16 kg is suitable. Beginners are advised to exercise with a small weight, later, when the muscles get used to the loads, a weight of 24 kg and 32 kg will also come in handy.

Whatever you are interested in, strength endurance training or a strength training program, do not forget that in any case, the body will need a lot of energy, which it will most likely have to draw from food. That's why it's so important proper nutrition. You need to eat foods rich in proteins and carbohydrates. It is imperative that the food received nutrients, vitamins. Needless to say, give up bad habits. Moreover, all athletes who are engaged seriously and professionally have their own nutrition programs and their own strict regimen. Therefore, do not forget that the right diet is the first step towards the goal.

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Endurance is one of the key qualities of an athlete, which is important for both men and women. It is not customary to pay attention to him, however, in fact, endurance can and should be trained. This will expand the capabilities of the body and diversify the training program.

About the training program

In total, there are five qualities that are important for an athlete. This is also true for fitness enthusiasts:

• muscle strength;
• muscle endurance;
• flexibility;
• cardio training;
• body quality and proportion.

Thus, in order for the body to be comprehensively developed and pumped, pay attention not only to building muscle and burning excess fat. Conduct training of various types, aimed at working out certain qualities of an athlete.

Endurance is the ability to perform work for a long time without feeling tired. The more exercise you can do without degrading performance, the greater your endurance.

This quality of an athlete manifests itself in sports activities, which require repeating the movement many times in a row:

• on the run;
• swimming;
• rowing;
• crossfit;
• training with free weights, on simulators with a large number of repetitions and others.

Fast and slow muscle fibers

Muscles are made up of two types of fibers -. The first are responsible for power indicators and power. They overcome great resistance, but quickly get tired. Athletes who want to build muscle and muscle mass, train with big weights and a small number of repetitions - this ensures the growth of fast fibers, which creates a noticeable increase in muscle volume.

Slow fibers, in turn, do not give out high power, but are able to work for a long time without experiencing fatigue. They are responsible for endurance. With the development of slow muscle fibers, the muscles do not grow in size. Illustrative examples of athletes with developed slow muscle fibers are marathon runners and cyclists.

Such athletes look lean because they have little fat in their bodies. But at the same time, slow muscle fibers are highly developed, and they can move for a long time without experiencing fatigue.

Weekly lesson plan

To increase stamina, you need to regularly exercise intense training with relatively low loads. Suitable for both strength training exercises and cardio training. You can use classic strength exercises, but you need to work with small weights in order to perform a large number of repetitions.

Here is an example of a weekly training program. It includes strength exercises that are performed in the mode of 5 sets of 30 repetitions - in this case, they turn into effective movements for strength endurance. It also includes long-distance running or exercise on a stationary bike, the duration of these aerobic activities is 30 minutes.

Monday:

• Boom lift or ;
• on triceps;
• Bench press in a standing position on the shoulders;
• to study the press;
• or an exercise bike.

• lying down;
• on triceps;
• on shoulders;
• to work out the press;
• Exercise on a treadmill or exercise bike.

• Curls with dumbbells for biceps;
• to work out the chest;
• lying down to work out the chest;
• - 5 repetitions of 30 repetitions;
• Direct twisting on the press;
• Treadmill, exercise bike.

• on triceps;
• on shoulders;
• Direct twisting on the press;
• Treadmill or exercise bike.

• to work out the triceps;
• Bending of the arms;
• Straight twists to work out the press;
• Treadmill or exercise bike.

Thus, regular and isolating exercises for working out muscles are suitable for this workout. If you work out at home, replace some of them with analogues available to you.

Working with small weights for a large number of repetitions is not the only feature of this training. If, when working on the development of strength different groups muscles are divided by day - for example, hands are made on the first day, then they are given several days to rest, while training the chest in the meantime, and then in endurance training, the same muscles can be loaded for several days in a row.

Another feature of the training is that it is better to do exercises, each of which usually consists of 3 movements. After completing one approach of the first exercise, you need to move on to the second, then to the third, then again return to the first. Also, a superset can consist of 2 or 4 movements.

Additional exercises

There are many other exercises that can be used in strength and endurance training. To diversify your classes, supplement them with some of these movements.

• Barbell Squat: Take the bar to your chest, then squat with it, stand up and lower the bar. After that, repeat the cycle.
• Lunges with dumbbells: take dumbbells in your hands, place them at shoulder level. Walk lunges around the room.
• Folding knife: lie on the floor, lift your straight legs up and bend your body with straight arms raised up, directing it towards your legs.
• : lean on the floor with your elbows and toes, keep your body straight, elongated in a straight line. Hold the position for three minutes or more.
• Jogging or exercise bike can be replaced by others aerobic exercise.
• : This endurance exercise is popular primarily among boxers. The duration of jumps for endurance training is about half an hour.
• Rowing machine exercises - this installation can not always be found in the gym, but it allows you to effectively train the whole body, giving a powerful load that will come in handy for developing endurance.
• Swimming - like working on a rowing machine, loads the whole body. good exercise for the development of endurance, the duration of one session is, as in the case of other aerobic activities, 30 minutes.
• Skis - effective exercise which can be done outdoors in winter. The advantage over running and cycling is that the hands are included in the work.

Nutrition

For endurance training to be effective, provide the body with enough energy. It's also important to give your muscles the nutrients they need to repair them.

The best option to recharge before training is a meal consisting of light carbohydrates. To do this, use . If you do not charge enough carbohydrates before training, during training, the body will consume not only glycogen and fats, but also proteins from muscles as an energy source.

The rest of the day, eat a complete meal that contains proteins, carbohydrates, vitamins, and minerals. When training for endurance, 65% of the diet should be carbohydrate foods. Take another 15% percent for proteins and 15% for fats.

Proper and balanced nutrition will allow you to train intensively, achieve good results in the development of endurance and will save muscles from destruction during exercise.

Exercises

1. Legs together, jump 20 times.
2. We complicate: on a swing with a foot to the side, we make a turn with the body and strike or swing with our hand.

   Workouts at home

   We do 30 times.

This article is primarily addressed to those who perform contact martial arts (kyokushin, full contact karate, muay thai, etc.). The fact is that exercises for the muscles of the legs are of a strength nature, or in increasing endurance. That's the whole problem.

This article is primarily addressed to those who perform contact martial arts (kyokushin, full contact karate, muay thai, etc.). The fact is that exercises for the muscles of the legs are of a strength nature, or in increasing endurance. That's the whole problem. It's no secret that the owners of the most strong legs weightlifters and lifters, and marathon runners (any runners) and football players have the most enduring legs. Can a weightlifter kick very hard? Naturally it can. But the endurance in these strikes leaves much to be desired. So, let's try to find a compromise that will increase both endurance and explosive power.

1) Rod. A very useful thing. It can allow you to pump up your legs, strengthen your lower back and spinal column. Due to the high tension, it gives a positive impetus to all muscle groups of the body. But if you do the exercises incorrectly, she will help you ruin all this. In this regard, be sure to consult a coach on the technique of such squats, deadlifts and lunges (all of which your legs will need). You should not learn this from publications, photos and videos). An outside instructor can always find mistakes and correct them. Remember that it is easier to learn how to do the exercise correctly right away than to relearn later!

For people involved in martial arts, it is better to perform multiple repetitions. After that, you still have to beat with these legs! After 4-5 approaches, the muscles of your legs need to be “scattered” on the bag. Keep in mind that the leg muscles will ache for a few more days after a serious workout, it is often not worth loading your legs with a barbell. Once a week is enough. Sometimes once every two weeks is enough. Below we will talk about more “everyday” exercises.

2) Steps. Next, we will talk about ordinary stair steps. Once Nick DaCosta (recall: multiple European champion, etc. in Kyokushin) said that he was running in a nine-story building from the first floor to the ninth, according to a simple scheme: on Monday - once, on Tuesday - twice, on Wednesday - three times ... on Sunday - seven times. But in principle, you can run nine times on weekends. Gradually bring up to 15 times up without stopping. You can start running for a while. And every time try to improve the result. Ask why do you need it? You are constantly pushing yourself forward and upward. In this case, a very strong load is placed on the heart! Very strong! However, by doing so, you train "explosive endurance". Try it and you will understand everything. If you run through a step you will develop a constant acceleration, if you run on each step - download calf muscles if you run through two steps, the biceps femoris and buttocks begin to work very actively. The hardest thing will be, having run to the floor for the last time, not to stop, but to continue to go down. The ladder is a means to increase hip endurance and power, but the most important thing is not to overdo it. It is better to start running two months before the competition and not quit abruptly, otherwise your heart may not understand you.

3) Shuttle run with squats. Set a timer for 5 minutes and start running from wall to wall in the gym. At the end points, you need to fully crouch and jump out in the opposite direction. Run, sit down, jump. You can arrange competitions with teammates, you can try to improve the result, trying to score more segments compared to the last time.

4) From one end to basketball court start jumping in a full crouch to the other end, there you start abruptly and run back. You do this several times. You can jump different ways, sideways forward, back forward. Try to disperse your naughty legs when starting at full strength!

5) Almost the same as the previous one, only the platform needs to be crossed by running on bent legs. Try to keep your back straight!

6) Pulling the bent right leg to the chest from a place, jump forward and up on the left. At the moment of the jump itself, the left knee should be pulled to the chest. 5 such jumps forward without stopping, five back. Then change your leg. Do 3 sets this way. Try to make the leg explode from the foot to the pelvis.

7) From a full squat, jump up, then back into a full squat. Don't stop at any point! After a minute of doing this exercise, kick the target for a minute, trying to overcome hip fatigue. And so several repetitions!

8) Kochergin's exercise: wall bars one takes hands on the crossbars. The second rests his foot on his stomach, heel up and grabs his ankle with his hands. The first performs Ushiro-geri (back push) and knees back to the chest with maximum strength and amplitude. The second very stubbornly serves as a weighting agent-shock absorber.

Programs for training endurance at home

Having “killed” one leg, we move on to the other. Don't remember Kochergin!

9) We combine tension-relaxation in squats with punches. Sit down, stand up with Mae-geri (20 times), with Mawashi-geri (20 times), with Yoko-geri (20 times), with Ushiro geri (20 times), and from the very beginning ... What? Can't already? It's because you're doing it wrong. Starting to get up, we strain our legs, but at the moment of impact we hit only due to momentum and a relaxed leg! These lets you do more! And diverse blows in order to learn how to direct this same impulse.

Well, for now, I think you've had enough. You can take any of these exercises for a single workout. Legs will be happy, hips will be stronger, faster and more resilient! Do not forget that after these exercises you need to force your legs to also portray the blows you know.

endurance training at home

Endurance exercises

Endurance is the ability to perform exercises of a certain intensity for as long as possible. IN professional sports, where the emphasis is on technical skills, with equal technique, the athlete who has more developed endurance wins.

As for everyday life, one cannot do without a powerful heart and deep breathing for the entire chest. It has been proven, and there is nothing surprising in this, that no matter how active you are, your state of health will largely depend on endurance, that is, on the amplitude of heart contractions, respiratory rate, pulse, sweating. After all, all of the above factors in the aggregate mean the term “breather” familiar to all athletes.

Endurance Exercise Variations

Endurance exercises can be classic aerobic sports - swimming, running, dancing, jumping. In addition, there are several public sports areas that develop this property of the body:

• the jump rope is an unsurpassed fat burner that strengthens the cardiovascular system, coordination, calf muscles, hips, hands, shoulders, abs, buttocks;
• squats - it has been proven that squats are not inferior to running in terms of efficiency, but they are doable without leaving home;
• bike - perfect exercise to increase endurance, which is suitable for people with a serious excess of weight, since, unlike running, it takes the load off the knees and feet.

As for running, it is obvious that when you need to increase the strength of the lungs and heart, you first of all remember about it. However, when overweight running is enough dangerous view sports, because during each step, the walking leg accounts for 70% of body weight. This is a huge load on the joints, which can be avoided by reducing the weight on the bike first. Otherwise, running remains the leader among exercises for the development of general endurance.

Exercises

Today we offer you to perform a set of endurance exercises from the category of cardio workouts with a skipping rope.

1. We jump on a rope, first on one leg, then on the other to warm up. We perform 20 jumps per leg.
2. Legs together, jump 20 times.
3. The jump rope was put aside. We perform several steps on the spot to normalize breathing.
4. Hands behind the head, take a step back, bending the leg at the knee. We pull the leg forward and transfer the weight to the front leg. Raise the leg as you exhale. The front leg is at a right angle, the knee does not protrude beyond the toe.
5. We inhale, exhale several times and perform 30 repetitions of lunges back on the second leg.
6. We shook our legs, we take a few steps in place.
7. We perform squats - legs wider than shoulders, arms in front of us. We sat down, on the rise we make a swing with a half-bent leg to the side. We change legs one by one. We do 30 times.
8. We complicate: on a swing with a foot to the side, we make a turn with the body and strike or swing with our hand. We do 30 times.
9. We normalize breathing - we walk with inhalation and exhalation.
10. Tilt and push with the foot - raise the right leg back in a half-bent form, right hand touch the left foot, the body is tilted, left hand take back. From this position, we get up, join our hands together and strike right foot to the side. We perform 20 times per leg.
11. The next exercise to increase endurance is performed again on a skipping rope - we jump on the right and left legs 10 times, and on both legs 10 times.
12. Squats - while squatting, we bring our hands together in front of the chest, we get up and spread our arms to the sides. We perform 30 times.
13. We complicate - we squat, hands together, get up, inflict two blows with a turn to the side. We perform 30 times.
14. Raise your hands - inhale, lower - exhale. We take a few steps in place to normalize breathing and relax the muscles of the legs.

Lecture Search

Muscle strength and endurance

muscle strength- the force that a muscle can develop when lifting, moving or pushing an object. Everyone needs it at least in order to perform the simplest daily tasks. If strength is not maintained, over time it will be more and more difficult to give even the most simple shapes physical activity(e.g. walking) and increase the risk of domestic injuries. Even lifting a suitcase off the floor and holding it in your hand requires muscle strength.

Muscular Endurance means the ability of a person for some time to maintain muscle contraction or repeatedly contract any muscle group. With help alternate bending and extension of the body, you can determine the endurance of the abdominal muscles, and with the help of push-ups - the endurance of the muscles of the shoulder, chest and arm.

The means of developing muscle strength are various strength exercises, among which are exercises with external resistance, as well as with overcoming weight. own body.

Exercises with external resistance are exercises with weights, with a partner, with the resistance of other objects (rubber shock absorbers, various expanders, etc.), with overcoming the resistance of the external environment (running uphill, on sand, snow, water).

Bodyweight exercises are gymnastic exercises(lifting with a coup, pulling up on the crossbar, push-ups on the hands in an emphasis while lying and on the uneven bars, rope climbing, etc.), track and field jumping, exercises in overcoming obstacles on special training lanes.

Speed ​​qualities necessary for a person to move maximum speed, when performing various jumps associated with the movement of the body, in martial arts and sports games. In addition to the high speed characteristics of the course of nervous processes, they also require a sufficient level of speed-strength readiness of the motor apparatus.

The main means of developing speed are exercises that require energetic motor reactions, high speed and frequency of movements.

Development of flexibility- this is the development of the properties of the human musculoskeletal system to expand the limits of movement of individual parts of the body. Develop flexibility with stretching exercises for muscles and ligaments.

Exercises aimed at developing flexibility are based on performing a variety of movements: flexion-extension, tilts and turns, rotations and swings. Such exercises can be performed independently or with a partner, with various weights or the simplest training devices. Complexes of such exercises can be aimed at developing mobility in all joints to improve overall flexibility without taking into account the specifics of the motor activity of a particular person.

Teenagers usually have very good flexibility and endurance, and they gain strength with age. It is important to maintain and improve these qualities in order to keep them in adulthood.

Hardening of the body

Achieving the necessary harmony of a person with the external environment is possible only through hardening. It not only increases the body's resistance to the effects of natural factors, but is also a powerful tool that ensures its normal development.

Regular hardening provides:

weakening or elimination of negative reactions of the body to weather changes (decrease in efficiency, mood changes, malaise, pain in the heart, joints, etc.);

Improving the ability to perceive and remember;

Strengthening willpower;

Active physiological activity and healthy life;

Slowing down the aging process;

Extension active life by 20-25%. You can harden the body at any age, but

It is better to start doing this from childhood.

To properly use environmental factors for healing, the following hardening principles must be adhered to.

The principle of gradual increase in the dose of hardening effects;

The principle of regularity, which obliges to systematically repeat hardening effects throughout life;

The principle of taking into account the individual characteristics of the organism, the degree of its health, susceptibility to the effects of hardening measures and their tolerance;

The principle of multifactoriality, which involves the use of several physical agents during hardening (heat, cold, irradiation with visible, ultraviolet, infrared rays, mechanical action of air, water, etc.).

There are no absolute contraindications to hardening, since we are talking about healing the body. Only the dose of hardening load is important. In the initial mode of hardening, low-cooling or low-heating procedures are used in the form of air baths, wiping, etc. These procedures are contraindicated only in exceptional cases: in the presence of an injury or any disease.

Hardening can be general and local. With a general stimulus, it acts on the entire surface of the body (air baths, bathing). With local exposure, a limited area of ​​\u200b\u200bthe body is exposed (legs, neck, etc.).

When hardening, natural factors are most often used: air, water and the sun.

Air hardening. Air baths are classified as healing procedures that are recommended to be used throughout life. They can be general or local. If air baths are carried out indoors, then it is pre-ventilated. They can also be taken on the balcony, open veranda, in the yard, in the park. The most favorable effect on the body is air baths on the shores of lakes, rivers, in the forest, where the air is saturated with aerons and phytoncides. The first air procedures should be carried out in a place protected from the wind.

Depending on the sensation of heat, air baths can be thermal (over 22 ° C), indifferent (21-22 ° C), cool (17-20 ° C), moderately cold (9-16 ° C), cold (0-8 ° C). C) very cold. Persons aged 16 to 60 years in the initial mode of hardening take air baths in a room with an air temperature of at least 17 ° C.

Endurance exercises

They can be started at any time of the year in light sportswear, and their duration should not exceed 5 minutes at first. In the future, it is increased daily by 5 minutes, and subsequently it can reach several hours. Air baths help to increase the body's resistance to long-term weak cold effects.

Sunbathing. The effectiveness of solar exposure is determined by the magnitude of the flux of ultraviolet, infrared and visible rays.

In central Russia, sunbathing, including ultraviolet rays, is possible from the second half of April. Best time for them - until noon (especially in summer). Depending on the sensitivity of the body to ultraviolet rays, in order to protect against direct rays, sunbathing can be taken under an awning.

For health purposes, sunbathing, including visible and infrared rays, in the cold season can be taken in combination with air baths on a glazed veranda or in a special solarium.

For those living in the middle lane, the time of the first sunbath should not exceed 20 minutes. In the future, the time of solar irradiation, with good tolerance, is increased by 5-10 minutes, gradually bringing it up to 1.5-2 hours.

Sunbaths taken on the move have an optimal healing effect, but they must be skillfully dosed, trying to avoid overheating of the body. They are taken one hour before meals and not earlier than 1.5 hours after meals. It is necessary to ensure uniform exposure to sunlight on all parts of the body. An indicator of the effectiveness and usefulness of sunbathing is well-being.

Contraindications for sunbathing are various acute inflammatory diseases, increased excitability nervous system and other diseases requiring medical supervision.

Hardening with water. Water is an excellent hardening agent, as it combines cooling, heating and mechanical properties.

Consider the most common and affordable methods of hardening with water.

Hardening of the nasopharynx, as one of the most vulnerabilities body, carry out gargling with cool, and then cold water, wiping the neck - with a damp towel during the morning toilet.

Stop pouring. This procedure is performed by dousing the lower third of the lower leg and foot for 25-30 seconds. They start with a water temperature of 27-28 ° C, every 10 days it is reduced by 1-2 ° C, bringing it to a final temperature of at least 10 ° C. After dousing, the feet are wiped dry. The procedure is best done in the evening, an hour before bedtime.

Foot baths. The legs are immersed in a bucket or basin of water. Its initial temperature is 30-28 °C, every 10 days it is reduced by 1-2 °C, bringing it to a final temperature of 15-13 °C. Duration of the first baths - 1 min. Gradually bring it up to 5 minutes. It is advisable to move your legs in the water slightly. After the bath, wipe them dry. Foot baths

shortly before sleep.

Walking barefoot is one of the oldest hardening techniques. It is desirable to apply it from late spring to autumn. Its duration depends on the temperature of the earth. It is especially useful to walk barefoot in dew, after rain, on water.

Rubbing is carried out with a terry mitten and a terry towel soaked in water, in the following sequence: arms, legs, chest, stomach, back. Each part of the body is wiped separately, starting from the periphery, and then dried to dryness. The duration of the procedure is 1-2 minutes. The water temperature is reduced by 1-2 ° C every 10 days. The initial temperature for younger schoolchildren is 32-30 ° C in winter and 28-26 ° C in summer, the final temperature is 22-20 ° C and 18-16 ° C, respectively. For schoolchildren of middle and older age in winter, the initial temperature should be 30-28 ° C, in summer - 26-24 ° C, and the final temperature - 20-18 ° C and 16-14 ° C. Rubbing is preferably done in the morning after charging.

Dousing with water is the most potent procedure. It is desirable to start it in the summer. Pouring is done from a watering can or jug. To avoid strong mechanical impact of the water flow, follow the following dousing sequence: back, chest, stomach, arms, legs. The initial water temperature for younger schoolchildren in winter should not be lower than 30 ° C, while in summer it can be 28 ° C. The final temperature will be 20°C and 18°C, respectively. The reduction is made every 10 days. For middle and high school students, the initial water temperature in winter is 28-26 °C, in summer - 24 °C, the final water temperature is 20-18 °C and 16-15 °C, respectively. The total duration of the procedure is usually 60-90 s. After dousing, the body is wiped dry.

The shower is the next procedure in terms of intensity of cold exposure. Here, the mechanical factor is more pronounced. You can use the shower at any time of the year at a temperature of at least 18-20 ° C.

After physical exertion of any nature, a contrast shower is desirable. In this case, alternately warm and cold water is used with a gradually increasing temperature difference (first 5-7 ° C, gradually it is brought to 15-20 ° C). The final stage of the procedure is a cold shower.

A contrast shower increases resistance to temperature changes, accelerates recovery processes after physical, intellectual and psycho-emotional stress. The determining criterion for this procedure is individual tolerance.

It is important not only to know the methods of hardening, it is necessary to turn them into an urgent need, and then into a habit.

Questions and tasks

1. What do you understand by physical activity? 2. What physical qualities do you need to have to ensure a good level of health? What are the ways of their formation? 3. Tell us how different sports influence the formation physical qualities. 4. Define hardening and explain what it provides. 5. What are the principles of hardening? 6. What types of hardening do you know? 7. Tell us about hardening by rubbing and dousing.

Task 54. Determine your cardio-respiratory endurance. For this:

a) climb a step or bench 20 cm high and again lower yourself to the floor (you can start the exercise with any leg); changing legs, climb the step and lower yourself to the floor for 3 minutes in a row, making 24 lifts in a minute;

b) exactly after 3 minutes, stop and immediately sit on a chair; after 1 minute, count the pulse for 30 seconds and multiply the resulting number by 2 to determine the pulse rate (for 1 minute);

c) using the information contained in Table. 6, evaluate the resulting indicator.

Table 6

Pulse indicators

Task 55. Using a hand dynamometer, determine the strength of your hand. To do this, take the dynamometer in your hand (in the one with which you write), squeeze it with all your might; determine the hand strength in kilograms on the scale. Using the information given in table. 7, evaluate this indicator.

Table 7Hand strength indicators

a) Before proceeding with the test, do a few warm-up exercises stretching (for example, several tilts to the sides, forward and backward, rotation of the torso);

b) put a box on the floor against the wall; put a measuring ruler on it so that the 10 cm mark coincides with its near edge, and the 30 cm mark coincides with the far edge adjacent to the wall;

c) sit on the floor, straighten your legs and spread them so that the distance between the heels is 12-13 cm, and the feet are completely adjacent to the surface of the box;

d) slowly stretch both hands forward, trying to reach them as far as possible; tips

fingers touch the corresponding mark on the ruler and stay in this position for about 3 seconds. Remember the distance that you managed to stretch your arms;

e) repeat the described procedure three times (do not increase the distance in jerks forward); an indicator of your flexibility will be the best result in three attempts.

Table 8

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Endurance and strength training

How to develop endurance?

The human body is capable of many things. Its resources are so great that it's hard to imagine until you try. At the same time, it is not necessary to indulge in all serious and create almost inhuman conditions in order to test your abilities. A more significant effect can give the development of endurance. But the question of how to become more resilient is asked not only professional athletes, but also ordinary people for whom this quality is part of their character. Both are looking for various universal ways of training. Let's try and find the most effective of them.

Features of the development of endurance

Many believe that the power of the human body can be estimated by the degree of development muscular system. However, this is not quite true. Another important role is played by the cardiovascular system. To achieve effective results in developing your power, you need to train both systems. But before you wonder how to become hardy, it is important to understand the essence of this term. Endurance is usually understood as the body's ability to endure long-term effective work and resist fatigue. The less a person gets tired, the better his health. There are also two types of endurance:

1. General - when the body can effectively resist prolonged work.
2. Special - the ability of the body to resist fatigue during prolonged loads of a certain type of activity.

For the best effect, an increase in the power of the body must be worked out in both directions. AND the best remedy for this is exercise stress. running, swimming, ski race, cycling are just some of the endurance sports. But to improve the strength, power and flexibility of the body, it is not necessary to do one thing. Comprehensive training will give more chances to improve the body's resistance to stress and fatigue.

Endurance Exercises

Endurance is a term that hides several physical qualities of the body at once. For example, such as strength, speed and flexibility. Physical exercise, developing endurance should be designed to train all these qualities. For this, it is recommended to use continuous and interval training methods. Constant variations will give more chances to improve the power of the organism. So let's take a look at the most effective ways endurance development:

1. Exercises to improve the quality of strength. Based on body weight work:

• flexion and extension of the arms in support against the wall, in support lying down or with legs raised to the elevation;
• movement of hands on bars. Feet do not touch the ground;
• flexion and extension of the arms on the uneven bars;
• rope climbing;
• pull-ups on the crossbar;
• raising and lowering the body with fixed legs;
• raising and lowering the legs behind the head while lying on your back;
• jumping up from a full squat.

2. Exercises for developing speed:

• running at a fast pace uphill;
• mincing run, changing to wide and fast;
• running with an acceleration of 40 m;
• running from the mountain, repeated 5-7 times;
• jumps on both legs 15-20 m;
• starts from different positions.

3. Exercise options for the complex development of endurance:

• slow and long cross from half an hour to two hours;
• fast run lasting 20 minutes-1 hour;
• alternating slow running and walking for two hours;
• participation in various competitions for short and long distances;
• slow long swimming in any of the reservoirs;
• a long game of football or basketball;
• skiing with high speed at a distance of 3 to 15 km;
• jumping rope in several series of 1 minute each and with breaks of 2-3 minutes.

And finally, a few important tips on how to properly develop endurance:

• warm up thoroughly before each workout;
• the load should be gradual and increase with each workout;
• running should be devoted at least three times a week for 20 minutes or more;
• it is best to wear thick socks made of wool and cotton on your feet.

The best advice on how to become endurance is to take training seriously and do it systematically. The body will quickly get used to the loads, and soon you will see for yourself the effectiveness of the proposed exercises.