Evgeniy Sandov's system of physical development was very popular at the beginning of our century. Sandow himself was an excellent athlete; many considered him the strongest man in the world. Here are some of his athletic performances: a platform was lowered onto Sandow's chest, on which three horses or a piano and an eight-piece orchestra were placed. The athlete did a back somersault with a weight of one and a half pounds in each hand and landed exactly on the same place - a handkerchief. With his heels resting on one chair and the back of his head on another, Sandow held two people on his chest and in his outstretched arm. - a twenty-two kilogram weight. He squeezed with one hand a barbell with huge hollow balls, inside of which a person sat (total weight - 7 pounds 13 pounds) - at that time this was a world record, which was later broken by the famous Georg Hackenschmidt.
In 1895, Sandow lifted a barbell weighing 115 kilograms and, placing it in left hand, lay down on the floor on his back and stood up again.
Contemporaries considered Sandow the founder of bodybuilding. It was he who organized the first athletic beauty contest in England in 1901, in which 156 people took part, most of them trained according to the Sandow system.
Sandow was not naturally endowed with a heroic physique, which was typical of strong men of that time. Only through systematic and thoughtful exercises with weights was he able to achieve excellent physical development. His anthropometric data: height - 170 cm, weight - 88 kg, circumference chest when inhaling - 122 cm, waist - 80 cm, biceps - 43 cm, thigh - 63 cm, calf - 40 cm, forearm - 33 cm (Hercules magazine No. 10, 1913),
Using his medical knowledge and experience of training under the guidance of trainer Attila, Sandow developed a system of physical exercises with dumbbells and recommended it not only to men, but also to children and girls, for whom a special dosage of exercises was provided. Let's start getting acquainted with this system with brief recommendations from the author.
The body, like the child, needs education; Such education can only be given through exercises, with the help of which not only muscles develop, but health improves.
Fulfill exercises with dumbbells should be no earlier than two hours after eating. Practice in front of a mirror, watch the correct movements, which should be calm. Each exercise should take 2 seconds.
How to become strong? Do not force an increase in the weight of the dumbbells and the number of repetitions.
After exercise, take a cold bath, having previously prepared the body for water procedures. Start in the summer and continue all year round, day after day, in the morning. If it is not possible to take a bath, after exercise you need to wipe your body with a towel soaked in cold water, and then quickly rub with a dry towel.
The “nail” of the Sandow system is in conscious muscle contractions. “You need to achieve the ability to concentrate your mind on your muscles and subordinate them to its absolute influence.” In addition to the basic dumbbell system, Sandow recommends exercising muscle tension throughout the day. For example, when you are sitting reading or just relaxing while sitting, try contracting your muscles harder and harder.
First, you need to use two-kilogram dumbbells. Every six days, increase the number of repetitions by three. After six months (1st year), three-kilogram dumbbells are needed. After another six months - four kilogram dumbbells. Each time you start the exercises, you need to start with the initial number of repetitions.
Exercises with dumbbells
1. Standing, arms with dumbbells along the body, palms facing forward (underhand grip), look straight ahead. Alternately bend and straighten your arms elbow joints. Elbows should be motionless. Repeat the exercise 50 times. Breathing is uniform and arbitrary. The exercise develops the biceps brachii muscles (biceps). |
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2. The same exercise, but hold the dumbbells with an overhand grip. Repeat the exercise 25 times. | |
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3. Standing, arms with dumbbells to the sides, palms up, look straight ahead. Alternately bend and straighten your arms at the elbow joints. Do not lower your elbows during the exercise. Breathing is uniform and arbitrary. Repeat the exercise 10 times. The exercise develops the biceps brachii muscles and triceps muscles shoulder (triceps). |
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4. Standing, arms with dumbbells to the sides, palms up... Simultaneously bend and straighten your arms at the elbow joints. When bending your arms, inhale, while straightening your arms, exhale. Repeat the exercise 10 times. The exercise develops biceps and triceps. |
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5. Standing, arms with dumbbells raised forward, palms inward. Spread your arms straight to the sides and inhale, quickly return to starting position- exhale. Repeat the exercise 5 times. Exercise develops pectoral muscles, back muscles and shoulder girdle. |
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6. Standing, hands with dumbbells to your shoulders, turn your shoulders, look straight ahead. Alternately raise and lower your arms. Breathing is uniform. Repeat the exercise 15 times. The exercise develops the triceps brachii, deltoid and trapezius muscles. |
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7. Standing, arms with dumbbells along the body, back slightly bent. Alternately raise your straight arms forward to shoulder level. Lifting right hand, inhale, raising the left - exhale. Exercise develops deltoids. |
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8. Standing, arms with dumbbells to the sides, palms down. Simultaneously and quickly rotate your hands up and down, then forward and back. Breathing is uniform. Perform the exercise until fatigue sets in. Develops the muscles of the forearm and strengthens the wrist joints. |
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9. Take the dumbbells by one end and spread your arms out to the sides. Without bending your arms, rotate your hands back and forth. Breathing is uniform. Do the exercise until you get tired. The exercise develops the muscles of the forearm and strengthens the wrist joints. |
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10. Standing, arms with dumbbells raised up. Without bending your knees, lean forward and touch the floor with your hands - exhale. Return to the starting position - inhale. At first, perform the exercise without dumbbells. Repeat the exercise 10 times. This exercise develops your back muscles. |
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11. Standing, hands with dumbbells along the body. Lunge forward with your left leg, raise your right arm in an arcing motion to chest level - inhale. Return to the starting position - exhale. Then lunge right foot, and raise your left hand forward. Repeat the exercise 10 times. The exercise develops the deltoid muscles and leg muscles. |
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12. Standing, arms along your body, look straight ahead. Raise your arms straight up through your sides - inhale. Lower to the starting position - exhale. Repeat the exercise 10 times. The exercise develops the deltoid and trapezius muscles. |
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13. Push-ups while lying on the floor. The torso and legs should form a straight line. When bending your arms, inhale, while straightening your arms, exhale. Bending your arms, touch your chest to the floor. The exercise develops the triceps muscles of the shoulder, pectoral muscles and muscles of the shoulder girdle. |
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14. Standing, hands with dumbbells along the body. Bend your torso left side, bend your right arm so that the dumbbell touches your armpit. Then bend to the other side, bending your left arm. As you bend over, exhale, returning to the starting position - inhale. Repeat the exercise 25 times. Exercise develops lateral muscles abdomen, biceps, trapezius and deltoid muscles. |
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15. Lying on your back on the floor, legs secured to a fixed support, arms with dumbbells raised up. Sit down and bend forward - exhale. Slowly return to the starting position - inhale. At first, the exercise can be performed without dumbbells. Repeat the exercise 3 times. The exercise develops the abdominal muscles. |
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16. Lying on your back on the floor, hands behind your head. Raise your straight legs up - exhale. Slowly lower your legs to the starting position - inhale. Repeat the exercise 3 times. The exercise develops the abdominal muscles and quadriceps muscles of the thigh. |
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17. Standing, heels together, toes apart, arms with dumbbells lowered along the body. Slowly rise onto your toes - inhale, then, lowering onto your heels, squat - exhale. Repeat the exercise 25 times. Exercise develops calf muscles and quadriceps femoris muscles. |
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18. Standing, arms with dumbbells are lowered along the body. Bend and extend your hands at the wrist joints. Breathing is uniform. Repeat the exercise 25 times. The exercise develops the muscles of the forearm and strengthens the wrist joints. |
Sandow claimed that by the end of the eighth course, when the weight of the dumbbells reaches 8 kilograms, those who train according to his system will have the same muscles as his.
At the end of the 19th century, Evgeniy Sandov introduced the definition of “bodybuilder” into use, formulated the principles of training, and laid the foundation for modern bodybuilding. Sandow was the first to sell his own designs for money. He became a pioneer in sports marketing and invested a lot of money in advertising his own products. Moreover, he went with presentations to cities and villages, and encouraged everyone to engage in physical education.
Was born Evgeny Sandov on April 2, 1867 in Koenigsberg. Difficult to pronounce name - Friedrich Wilhelm Müller (German Friedrich Wilhelm Müller) emphasizes the athlete's German origin on his father's side. As a child, the boy was frail and frail. Never-ending illnesses became one of the reasons for my passion for anatomy and physical education. To get rid of bodily weakness, he began to exercise and read smart books. When Eugene grew up, he trained under the guidance of professional strongman Louis Durlacher (Professor Attila). He trained Evgeniy using his own method, based on a progressive increase in load.
Are you weak?
His body was considered perfect. The figure was immortalized in a statuette for Olympia which everyone dreams of getting today. The athlete had muscles of steel, impressive relief and heroic strength. They say that London ladies lined up at social events to touch the strongman's 44 cm biceps for money. When compared with double-headed buns with a diameter of 58 cm, this size is now difficult to surprise. But in those years, Evgeniy Sandov’s body parameters were the standard of physical perfection. The strongman demonstrated original performances in the circus arena that no one in the world could repeat.
- With an average height of 170 cm, he easily pressed a barbell of 123 kg with one hand.
- He held several people in his arms, weights of 27 kg each.
- I did more than 200 push-ups in 4 minutes.
- With a weight of 30 kg, I stood on a scarf, performed a somersault and returned to the starting point.
- Standing on the bridge, he held 3 horses on the platform.
Sandov's business
In 1885, in order not to go to military service to the Prussian army Evgeniy emigrates to England, where I became interested in wrestling. Started performing in the circus under the name Sandow (English: Eugene Sandow). After triumph in Europe, he sets off to conquer America. Here he concentrates entirely on strength training and is developing new system. Recognition by journalists as the most strong man served well.
In 1894, the athlete publishes "Physical training system". He makes money by selling brochures with his own methods, developing and producing simulators. After 3 years he returns to England, and here:
- actively popularizes sports;
- offering equipment to those interested - expanders, spring dumbbells;
- in parallel, creates physical education institutes;
- organizes training rooms that have become prototypes of modern clubs.
Other talents
At the beginning of 1900 organizes first competition show "Great Competition". 56 athletes take part in it, most of whom trained using the Sandow method. Prizewinner William Murray receives first-hand a bust of Sandow with a ball bar cast in bronze. The figurine was made by sculptor Frederic Pomera.
- In 1904 it saw the light edition "Bodybuilding: Man of Action" dedicated to the overall health of the body.
- The following year, the athlete goes on a world tour to promote the system to the masses.
- In 9011, King George V signs a decree conferring the title "Professor of Physical Development" and appoints the athlete as a personal instructor.
- Published in 1912 "Strength and Health".
- After 7 years, continuing the topic a book is being published "Life is movement", dedicated to physical transformation.
- Evgeniy Sandov died at the age of 58 from a cerebral hemorrhage after trying to pull his car out of a ditch.
Evgeniy Sandov: exercises with dumbbells
The father of modern bodybuilding introduced gymnastics with apparatus 125 years ago. The author of the method assures that 2 dumbbells from 2-9 kg can make every person. To confirm this, he presented a program with isolation exercises and multiple repetitions. Beginning bodybuilders today use this system to hone their definition.
The method is based on a gradual increase in weight by 1 kg every six months and increasing repetitions by 3 after 6 workouts. At the start, the beginner performs 12-16 doubles for the upper body and 10 for the lower part in one set. The complex includes 18 techniques:
- bending limbs from different positions;
- alternate presses and lifts of dumbbells;
- circular rotations projectiles with brushes;
- bending to the floor;
- and others.
The strongman assures that if you go through all the stages, the muscles will be the same as his. This statement caused a lot of controversy. Experts say that with this scheme it is permissible to slightly pump up the muscles and define the relief, but you should not count on a significant increase in mass and development of strength. In his books, Evgeny Sandov writes about training with jerks from the floor. It was they who developed such power in him and formed an athletic figure, but for unknown reasons the author did not include them in dumbbell training. The conclusion is simple: the system allows you to tighten your figure, but for mass and explosive power it is better to choose strength program with heavy weights.
Training according to the Sandov system in video format
At the beginning of our century, the system of physical development of the athlete Evgeniy Sandov, “Strength and how to become strong,” was very popular.
Sandow, using his medical knowledge and training experience under the guidance of his trainer Attila (L. Durlacher), developed a system physical exercise with dumbbells and recommended it not only to men, but also to children and girls, for whom a special dosage of exercises was provided.
The system was accompanied by an anatomical table, which indicated the main human muscles, the contraction of which performed this or that exercise.
Sandov is credited with the invention of “spring dumbbells,” which are still in production today.
Acquaintance with this system began with the following recommendations:
The body, like a child, needs education; such education can only be given through a series of exercises, with the help of which not only muscles develop, but health improves.
- Do not set a strictly specific time for classes. Choose the part of the day that is convenient for you. But in any case, exercises should be performed no earlier than two hours after eating.
- Exercises should be performed in front of a mirror, making sure the movements are correct and calm. Each exercise should take 2 seconds.
- Do not force an increase in the weight of dumbbells and the number of repetitions.
- After exercise, take a cold bath. But first you need to prepare the body for these procedures by hardening (bathing), which should begin in the summer and continue all year round, day after day, in the morning. If it is not possible to take a bath, then after exercise you need to wipe your body with a towel soaked in cold water, and then quickly rub your body with a dry towel.
- The “nail” of the Sandow system lies in conscious muscle contractions when performing exercises. “You need to achieve the ability to concentrate your mind on your muscles and subordinate them to its absolute influence.”
- In addition to the basic system with dumbbells, Sandov recommends exercising muscle tension throughout the day. For example, when you are resting while sitting, try to contract the muscles of your body more and more.
Sandow addressed his students with the following words: “Do not give in to apparent difficulties; if you want success, then go forward, never retreat.”
The dosage of these exercises is intended for age group 17 years and older. For initial training, you need to use dumbbells weighing 2 kilograms, after every six days of training the number of repetitions increases by 3, after six months (1st course) the weight increases by 1 kg, and again the exercise should be performed from the initial dosages. (In some editions of the Sandow system, the dosage of repetitions is slightly different.)
1. Standing, arms with dumbbells along the body, palms facing forward (underhand grip), look straight ahead.
Alternately bend and straighten your arms at the elbow joints. Elbows should remain motionless.
Repeat the exercise 50 times. Breathing is uniform and arbitrary. The exercise develops the biceps brachii muscles (biceps).
2. The same exercise, but hold the dumbbells with an overhand grip. Repeat the exercise 25 times.
3. Standing, arms with dumbbells to the sides, palms up, look straight ahead. Alternately bend and straighten your arms at the elbow joints. Do not lower your elbows while performing the exercise. Breathing is uniform and arbitrary. Repeat the exercise 10 times. The exercise develops the biceps brachii muscles (biceps) and the triceps brachii muscles (triceps).
4. Standing, arms with dumbbells to the sides, palms up.
Simultaneously bend and straighten your arms at the elbow joints. When bending your arms, inhale, while straightening your arms, exhale.
Repeat the exercise 10 times. The exercise develops biceps and triceps.
5. Standing, arms with dumbbells raised forward, palms inward. Spread your arms straight to the sides and inhale, quickly return to the starting position - exhale.
Repeat the exercise 5 times.
6. Standing, hands with dumbbells to your shoulders, turn your shoulders, look straight ahead. Alternately raise and lower your arms. Breathing is uniform. Repeat the exercise 15 times. The exercise develops the triceps brachii, deltoid and trapezius muscles.
7. Standing, arms with dumbbells along the body, back slightly bent. Alternately raise your straight arms forward to shoulder level.
Raising your right hand, inhale, raising your left hand, exhale.
The exercise develops the deltoid muscles.
8. Standing, arms with dumbbells to the sides, palms down.
Simultaneously and quickly turn your hands up and down, then forward and back. Breathing is uniform.
Perform the exercise until fatigue sets in.
9. Hold the dumbbells at one end and raise your arms to the sides. Without bending your elbows, rotate your hands back and forth. Breathing is uniform.
Perform the exercise until fatigue sets in.
The exercise develops the muscles of the forearm and strengthens the wrist joints.
10. Standing, arms with dumbbells raised up. Without bending your legs, lean forward and touch the floor with your hands - exhale. Return to the starting position - inhale. At first, perform the exercise without dumbbells. Repeat the exercise 10 times. Exercise develops back muscles and mobility in lumbar region spine.
11. Standing, hands with dumbbells along the body. Lunge forward with your left leg, raise your right arm in an arcing motion to chest level - inhale.
Return to the starting position - exhale.
Then lunge forward with your right leg and raise your left arm forward. Repeat the exercise 10 times.
The exercise develops the deltoid muscles and leg muscles.
12. Push-ups while lying on the floor. The torso and legs should form a straight line. When bending your arms, inhale, while straightening your arms, exhale. Bending your arms, touch your chest to the floor. The exercise develops the triceps muscles of the shoulder, pectoral muscles and muscles of the shoulder girdle.
Sandow himself could do 200 push-ups within four minutes.
13. Standing, arms along your body, look straight ahead. Raise your arms straight up through your sides - inhale. Lower to the starting position - exhale.
Repeat the exercise 10 times.
The exercise develops the deltoid muscles and trapezius muscles.
14. Standing, hands with dumbbells along the body.
Bend your torso to the left side, bend your right arm so that the dumbbell touches your armpit.
Then bend in the other direction, bending your left arm. As you bend over, exhale, returning to the starting position - inhale. Repeat the exercise 25 times. The exercise develops the lateral abdominal muscles, biceps, trapezius and deltoid muscles.
15. Lying on your back on the floor, arms with dumbbells raised up. Sit down and bend forward - exhale.
Slowly return to the starting position - inhale.
At first, the exercise can be performed without dumbbells. Repeat the exercise 3 times. The exercise develops the abdominal muscles.
16. Lying on your back on the floor, hands behind your head.
Raise your straight legs up - exhale. Slowly lower your legs to the starting position - inhale. Repeat the exercise 3 times. The exercise develops the abdominal muscles and quadriceps muscles of the thigh.
17. Standing, heels together, toes apart, arms with dumbbells lowered along the body. Slowly rise onto your toes - inhale, then, lowering onto your heels, squat - exhale. Repeat the exercise 25 times. The exercise develops the calf muscles and quadriceps muscles of the thigh.
18. Standing, arms with dumbbells are lowered along the body.
Bend and extend your hands at the wrist joints.
Breathing is uniform. Repeat the exercise 25 times.
The exercise develops the muscles of the forearm and strengthens the wrist joints.
Sandow claimed that by the end of the eighth course, when the weight of the dumbbells reaches 8 kg, those training according to his system will have the same muscles as his.