Endurance exercises. Increase your endurance through circuit training

05.03.202027.05.2017

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.

Can be done at home or 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. Respect the principles 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 physical activity lungs, heart and blood vessels can work. 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 overall endurance program should consist of different types loads. 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 in the future. power loads. Many are interested in what sports are good for developing endurance? Best Options- this is 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);
we perform pull-ups (2 sets with a maximum number of repetitions);
run 20 minutes at or in the stadium;
raise your hands up and inhale, lean forward and twist in half as you exhale.

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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 big amount 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 strongly developed, and they can move for a long time without feeling tired.

Weekly lesson plan

To increase endurance, you need to regularly conduct 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 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 running long distances 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.

Circuit training at home is a set of exercises aimed at working out the whole body and burning fat. It differs from others in that the exercises are performed without interruption in time 10-12 times. The complex includes 11 exercises that are performed in a circle. After that, you should rest for 5 minutes and then start the next round. These workouts are available for women and men. Let's see how endurance training is organized at home.

Complex for men

Plans that are put before you start doing endurance exercises at home:

reduction of adipose tissue;
increase in endurance;
strengthening the vascular and cardiac systems.

Important! This workout will become great option for a man who has only dumbbells in the house. Their weight is selected individually so that they do not have to be changed otherwise, the technique will lose effectiveness.

System physical activities crossfit consists of complexes of various and simple exercises. Thanks to the wide adaptive response of the body to intense training, it allows you to develop qualities such as strength and endurance, increase physical capabilities and keep the body in excellent shape.

Before starting a workout, you need to warm up. This will help warm up the muscles and prepare them for stress. At home, stretching is most often performed. If possible, you can arrange a jog and jump rope.

Building a workout:

twisting in lying position on the floor. Oblique muscles are being worked out;
push-ups with arms wide apart. The muscles of the chest and back work;
squats with small dumbbells. Pumping legs;
bench press of two dumbbells in a standing position. The muscles of the sternum and back are being worked out;
bending arms with dumbbells alternately;
thrust of two dumbbells with the body tilted forward;
pullover with one dumbbell in a supine position;
swing with two dumbbells in different directions;
lifting two legs in a sitting position;
push-ups from the bench behind;
doing lunges with dumbbells in hand.

Important! You should start with four circles and gradually increase them to six. The training time must be at least 60 minutes. The pulse should be about 120 beats per minute.

Complex for women

Endurance training at home for women is built on the same principle as for men.

It always starts with a warm-up and includes: circular motions shoulders, hips, then “scissors” with your hands, three minutes of fast push-ups from your knees, as well as squats.

Important! For training, you will need dumbbells, and you should immediately choose the optimal weight so as not to waste time changing them. The more intense the workout, the better. final result in weight loss and pumping the whole body.

Exercises:

weighted squats. The execution technique is similar to regular squats: you need to put your legs shoulder-width apart, straighten your back. Dumbbells should be placed on the shoulders. You should squat so that your thighs are parallel to the floor. Exercise helps to pump legs and buttocks;
push-ups from the knees. Assumes a horizontal position. The stomach should be pulled in, the back should be straightened. Place your palms strictly under your shoulders. Legs should be bent at the knees. Bending your arms, the body should be lowered down. It is forbidden to bend. Exercise allows you to pump the press and triceps;
push-ups with arms wide apart with weights. The situation is similar to the previous one. A dumbbell is taken in the hand and takes root to the chest. Body support: knees and one arm. In this position, you need to do push-ups. There is a pumping of the sternum and back;
squats with weights and bending the arms. Pumped legs and biceps. You need to lower your hips parallel to the floor, then bend and unbend your arms. At least 20 times.

What should be a real athlete? Strong or resilient? Of course, both of them. Try these explosive strength and endurance workouts and find out what "being strong" really means to you.

You can't claim to be truly strong if you've bypassed developing general endurance by devoting all your time to or building muscle. However, if you were a real good fellow, the suggested endurance workouts will appeal to you!

In this article, you'll learn how to develop your different types of endurance through intense barbell workouts and a variety of cardio exercises.

ENDURANCE - the body's ability to develop sustained effort over a period of time. The level of endurance is determined by the time during which a person can perform a given physical exercise.

In the world of bodybuilding and powerlifting, there is a huge focus on strength and recovery, and endurance is not given due importance. However, endurance is an important component of good physical condition, which is important when working with significant weights.

IN general view, it will allow the body to recover faster and train longer. You will also recover faster between sets, which means that you will further reduce your rest time.

Many powerlifters and strength athletes believe that endurance work will have the opposite effect and slow down the recovery process. Often powerlifters strive to gain or maintain their current weight, and therefore do not include any intensive speed and endurance training, such as martial arts.

Remember that endurance for strength athletes is not work until he starts to choke, endurance is primarily about being in good shape and speeding up recovery.

If you strength athlete, be sure to dilute strength training with work on the development of aerobic (general) endurance. Start slowly, adding one short cardio session each week.

Endurance is extremely important to maintaining health and maximizing your performance. In powerlifting, moreover, training is associated mainly with a low rep range (up to 5-6), which does not develop overall endurance. But not everything is so simple. Let's consider the issue in more detail.

What is Endurance: general and special

Distinguish between general and special endurance. General endurance is the ability to perform work of moderate intensity for a long time with global functioning. muscular system. It is also called differently aerobic endurance.

A person who can sustain a long run at a moderate pace for a long time is able to perform other similar work at the same pace (swimming, cycling, etc.). The main components of general endurance are the possibilities of the aerobic energy supply system, functional and biomechanical economization.

General (aerobic) endurance plays a significant role in optimizing life, acts as an important component physical health and, in turn, serves as a prerequisite for the development of special endurance.

Special Endurance- this is endurance in relation to a certain motor activity. Special endurance is classified:

according to the signs of a motor action, with the help of which a motor task is solved (for example, jumping endurance);
according to the signs of motor activity, in the conditions of which the motor task is solved (for example, game endurance);
in terms of interactions with others physical qualities(abilities) necessary for the successful solution of a motor task (for example, strength endurance, speed endurance, coordination endurance, etc.).

Special endurance depends on the capabilities of the neuromuscular apparatus, the speed of consumption of resources of intramuscular energy sources, on the technique of mastering a motor action and the level of development of others. motor abilities.

To avoid misunderstandings, this article By Special Endurance, we mean Strength Endurance..

Different types of endurance are independent or little dependent on each other. For example, you can have high strength endurance, but insufficient speed or low coordination endurance. Therefore, we recommend putting the emphasis in training on a comprehensive, balanced and versatile development.

Aerobic Endurance Exercises

Aerobic endurance is determined by lactate threshold. The higher your lactate or aerobic threshold, the greater your aerobic endurance. This type endurance is primarily related to the function of the cardiovascular system and are trained using continuous and interval training. All types of efforts can be divided into three types:

Short - 2 to 8 minutes
Medium - 8 to 30 minutes
Long - from 30 minutes or more.

Considering and applying the following exercises and complexes to yourself, select those that, working with which, under conditions suitable for you personally, will help improve the necessary qualities of motor abilities. In general:

Continuous training helps in improving maximum oxygen uptake (V02max);
Interval training is essential to improve muscle activity hearts.

Brisk walking, trekking, running or trail running

Trying the exercises in this order, in increasing intensity, you will find your optimal format for developing aerobic endurance. Walking and running can be done both on the treadmill and on the street. Start with 20-30 minutes once a week, and then add another walk as you progress.

Walking does not put much stress on the joints, and besides, this pleasant pastime in the fresh air should do you good: it brightens the complexion and saturates the lungs with oxygen.

Running up the stairs

Not a suitable park nearby? You can always run 3-4 times to the top floor of your house. Not interesting enough? Take a couple of 1.5 liter bottles with you.

Stair running is effective option cardio loads. In one hour of such classes, almost 1000 kcal are burned, and it is not at all necessary to run all this hour - you can vary the load or combine running with other exercises or dilute the intervals with a calm move. Most incline treadmills simulate this load.

During jogging on the stairs, many muscle groups work - the buttocks, legs, back and abs. Running into a 10-story classic Soviet high-rise building in 1.5-2 minutes and a uniform descent after that will create exactly the right type of load.

For 20-30 minutes of stable work, those 10-12 intervals, you will strengthen cardiovascular system, increase the overall endurance of the body, improve joint mobility, strengthen bones and ligaments.

Highlands and hills

Alternatively, for those who are more comfortable on the trail, hill runs can be recommended. This type of running is suitable for those who have already acquired some physical form and is extremely useful for powerlifters: thanks to running, they can also increase the load in the gym. Find a suitable long hill and train harder. Stick to long sprints of 200-300 meters. Depending on the angle of inclination, you should run into it no earlier than 1 minute. Ideally, also up to 2 minutes.

You can also start with short sprints of 30-50 meters. In addition, jogging can be performed on a flat surface. Also while walking you can do a sprint every few minutes.

Riding a mountain or road bike

Cycling, just like walking or running, does not put stress on the joints, and this is another opportunity to train outside. You can, of course, work at the gym, but it quickly gets boring. Follow the same plan as when walking. First, once a week for 20-30 minutes, then add a duration or one more workout.

Equipment in the gym to improve aerobic endurance

Rowing exercise

Sit on the rowing machine. Keep your back straight, body slightly tilted forward, knees bent. Straighten your legs until your arms reach the level upper press. Come back, straightening your arms and bending your knees, again feed the body forward.

Stand on the elliptical, set up the machine manually, or select a specific program. Adjust the height as needed. Use the machine's controls to change the intensity of your workout.

Characteristics of key exercises for the development of basic motor skills

In a situation of choosing the intensity of training and building its structure, we recommend that you be guided by the following logic of developing the necessary qualities and types of load.

Target Quality	Load interval	The ratio of work and leisure	Intensity	Number of repetitions	Number of episodes
Maximum speed
Anaerobic glycolytic power			Submaxi
Anaerobic glycolytic endurance
Aerobic power	1-2 min	1: (1-0,5)	Higher middle
Aerobic endurance	1-8 min		Medium
Recovery, fat oxidation

Strength endurance exercises

Strength endurance - the ability to realize large force impulses during the required load period with a slight difference between the maximum possible and realized force impulse. Or, in other words, it is the ability to resist fatigue when working at almost maximum power for up to 3-4 minutes, performed mainly due to anaerobic-glycolytic energy supply.

From this definition, it can be seen that strength endurance is manifested only in the case of large weights and significant muscle contractions. If the weights are small, and the muscles contract far from full power, then it is more correct to talk about general aerobic endurance. On a competent combination of both types of activity, the most interesting workouts, for example, in crossfit complexes

Training strength endurance depends on the load characteristic of a particular sport, and should form the level of special load "above average" with close to the maximum number repetitions.

Athletic sled pull

Recently, such thrusts have become very popular in the world of powerlifting and crossfit. They can be performed on training or rest days. However, you need to start carefully so that they do not interfere strength training. It is not necessary to buy expensive sleds. And it is enough just to tie the rope to the working weight or use the support levers.

Technique. Find a suitable platform and wrap the rope around your waist. You have a weight that you will pull on yourself. Start at a slow pace, 1-2 times a week for 10 minutes. If this does not affect the work in the gym, then you can increase the weight.

You can work on strength endurance using almost any strength exercise. To determine the structure of the training, you can use the following guidelines based on the values of the RM (Repeat Maximum):

You can add more complex complexes with a bar if you are already sufficiently prepared and confident in the technique of each individual exercise.

Complex with a barbell "Bear"

The complex involves the use of light weights and a series of exercises without rest, without lowering the barbell. One of the popular complexes in crossfit is known as the Bear.

The bar is loaded with a relatively light weight. Start by putting the barbell on your shoulders and doing deep squats with the barbell on your chest. When lifting up, the bar moves behind the head. Next, you put the bar on your back and perform deep squats with a barbell. Again, when lifting, the bar should be behind the head. Finally, put the barbell back on the floor and start over. You did one rep, and you need to do 6 reps with a light weight. This complex set of exercises will make you sweat.

Complex with a barbell Bear

There are many options for endurance training and strength development. Remember that you need to start small, gradually adding loads. As soon as there is an improvement in endurance, it will immediately be reflected in the gym. The workouts will seem easy and you will get through them faster.

And an additional version of strength training from crossfit.

Strength endurance. Running and barbell

And street workouts in styleworkout.

Endurance training on horizontal bars

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In the same way, women can tailor their CrossFit workout to develop aerobic, strength endurance, or a combination of both, and significantly improve their fitness.

Building endurance workouts

Starting work on the development of endurance, it is necessary to adhere to a certain sequence of building training.

At the initial stage, it is necessary to focus on the development of aerobic capabilities, improving the functions of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, i.e. development of general endurance.
At the second stage, the volume of loads in the mixed aerobic-anaerobic regime should be increased.
At the third stage, increase the volume of loads through the use of more intense exercises performed by the methods of interval and repeated work in mixed aerobic anaerobic and anaerobic regimes, and selective effect on individual components of special endurance.

Nutrition to Improve Endurance

Increase your endurance in training will help you take sports supplements- isotonics, energy drinks, creatine, beta-alanine, amino acids, bcaa and pre-workout complexes. Such sports nutrition specially formulated to improve sports and fitness performance for men and women. Just add it to your diet and go to conquer new heights!

Endurance Training Supplements for Men

Olimp Sport Nutrition | Beta Alanine Xplode ?

Suggested Use: One serving before workout.
Recommendations for preparation: depending on body weight: up to 70 kg - 3 g dissolved in 80 ml cold water. 70-85kg - dissolve 6 g in 160 ml of cold water. More than 85 kg - 9 g dissolve in 240 ml of cold water.

The advantage of Olimp Sport Nutrition "Beta Alanine Xplode" is that it is presented in powder form. Thus, you can choose the right portion size depending on body weight.

Olimp Sport Nutrition | Knockout 2.0?

Take one serving (6.1 g of powder or ½ scoop) 30 minutes before training mixed with 250 ml of water

Ingredients: L-Citrulline, Beta-Alanine, Citric Acid, L-Arginine Hydrochloride, Taurine, L-Tyrosine, Silicon Dioxide, Flavors, Caffeine, Guarana Seed, Barley Extract, Acesulfame K, Sucralose, Sodium Cyclamate, Cayenne Pepper Seed Extract , black pepper seed extract, ram serrata leaf extract, carotene, carmine, riboflavin, E150c, E150d, E133, indigo, chlorophyll and chlorophyllin, curcumin, anthocyanin, paprika extract, betanin, vegetable carbon.

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula?

1 capsule 2 times a day

Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiencies in the body that provoke premature fatigue, insufficient recovery and reduced body tone.

BioTech | Creatine Monohydrate?

5g (1 teaspoon) in the morning on an empty stomach, before and after training for 4 weeks

Thanks to its neutral flavor powder form, it mixes easily with other supplements such as weight gainers or protein shakes.

100% creatine monohydrate is used by athletes to increase muscle strength and endurance and also to catalyze cell volumization and increase muscle mass. How does creatine monohydrate work? Many studies have shown that creatine increases strength and muscle mass. Since then, creatine monohydrate has become the most popular and most effective supplement in the world of strength athletes.

USPLabs | Modern BCAA+?

mix 2 scoops with 350-400 ml of water or other beverage and take 30 minutes before and immediately after training

Why so much leucine? The reason is that leucine plays a key role in increasing the concentration of mTOR and, therefore, the concentration of this amino acid should be as high as possible.

Time to think about common physical training and especially endurance. A set of exercises aimed at working all muscle groups.

Nowadays, not everyone can devote several hours a day to exercise in the gym or swimming pool, and I am no exception.

And then I remembered one simple set of exercises. The exercises are simple, but aimed at working all muscle groups and endurance training. It won't take you away a large number precious time. Only five to ten minutes for warming up and eight minutes for the set of exercises itself.

What exactly are we talking about and what do we need for this. Only five exercises: pull-ups (on the crossbar), push-ups from the floor, swinging the press ( horizontal bench), throwing legs, jumping with alternating change of legs.

1. Pull-ups. Nothing new, the body is stretched into a string, legs together, pull-ups on two hands, at the top point the chin is above the crossbar. Inhalation is made when moving down, exhalation - when moving up.

2. Push-ups. Just like they taught in school. Feet together, back straight (no bending). Down - inhale, up - exhale.

3. Press swing. From a supine position, bend at the waist, raise the body and reach the knees with the chin. Hands behind the head, elbows out to the sides. Inhale when unbending, exhale, respectively, when lifting the body. If there is no one to hold your legs, you can fasten yourself with some kind of belt to the bench.

4. Ejection of legs. Both palms are on the ground, the body is in a state of full sitting. The legs are thrown back, with the back arched, then we return to the starting position. Exhalation is made when the legs are thrown back.

5. Jumping with a change of legs. Hands in the castle behind the head, elbows apart, the body is perpendicular to the ground, the back is even. One leg, bent at the knee, is in front, the other is straightened and stretched back. We alternate legs. Inhale when jumping, exhale when landing.

And now about the number of repetitions and pace. Exactly eight minutes are given for the entire complex, which must be evenly distributed between all exercises and rest.

So (we do not change the sequence):

Pull-ups - 20 times.

Push-ups - 60 times.

Rocking the press - 40 times.

Throwing legs - 40 times.

Jumping with change of legs - 45 times in 1 minute.

If you do not fit (which is quite natural) in the allotted number of repetitions of each exercise, do not be discouraged. It is important to meet the allotted time, not forgetting at least a thirty-second rest between exercises and complete the entire complex as efficiently as possible at a high pace.

This set of exercises is used as a warm-up in the preparation of special forces soldiers, therefore it is not aimed at pumping muscles a la Schwarzenegger, but specifically at endurance.

Also, the development of endurance, and, accordingly, the rhythm of breathing, contribute jumping rope and running.

Good luck in your work!