A set of physical exercises with weights helps normalize body weight. Both young and old can engage in such gymnastics, if there are no restrictions associated with serious illnesses.

Shoes are used as weights. The shoes in this case are not simple, but special, weighted. Exercises in such shoes very effectively shape the entire lower body: waist, hips, buttocks and legs.

If you don't have such shoes, you'll have to get creative. Attach to soles or directly to feet or ankles elastic bandage any load - it can be disks, dumbbells, bags of sand or salt weighing from half to one and a half kilograms. Sports stores sell special weight cuffs with Velcro. The choice is yours.

Exercise 1

Standing, hands on your belt or holding onto a support in the form of the back of a chair. Swing your leg to the side. Try doing it without weights first.

Exercise 2

Standing, hands on your belt. Bend and Unbend left leg without raising your knee. The same thing - with the other leg.

Exercise 3

Standing, hands on your belt. Raise your left knee as high as possible, keeping your leg bent. Return to starting position. Change your leg.

Exercise 4

Standing, hands on your belt. Raise your right leg up without bending your knee. Return to the starting position. Change your leg.

Exercise 5

Lie on your back, arms along your body. Raise your straight legs to a right angle with your body, return to the starting position. If you can, do it until you get tired.

Exercise 6

If you are a trained person, try standing on your shoulder blades, supporting your pelvis with your arms bent at the elbows. Spread and bring your legs back and forth until you feel slightly tired.

Try this set of physical exercises without weights to begin with. Did it happen 10 times? Then do it with weights 2-3 times. As you progress, increase the number of sets until you can do the exercises 10 times each. Between sets, arrange active recreation, for example, walk, massage your muscles, do breathing exercises.

Table 1

Methods for developing strength and their focus in weight training exercises

The maximum effort method involves performing tasks that require overcoming maximum resistance (for example, lifting a barbell of maximum weight).

This method ensures the development of the ability to concentrate neuromuscular efforts and provides a greater increase in strength than the non-limiting effort method. It is not recommended to use it when working with beginners and children, but if there is a need to use it, then strict control over the implementation of the exercises should be ensured. The non-maximum effort method involves the use of non-maximum weights with a maximum number of repetitions (until failure). Depending on the magnitude of the weight, which does not reach the maximum value, and the direction in the development of strength abilities, a strictly standardized number of repetitions is used from 5-6 to 100. (The unlimited effort method consists of two methods, see Table 1.) In physiological terms, the essence of this method of developing strength abilities is that the degree muscle tension as fatigue approaches the maximum (by the end of such activity, the intensity, frequency and sum of nerve-effector impulses increase, an increasing number of people are involved in the work motor units, synchronization of their voltages increases). Serial repetitions of such work with non-limiting weights contribute to the strong activation of metabolic and trophic processes in the muscular and other systems of the body, and help to increase the overall level of functional capabilities of the body. Dynamic force method. The essence of the method is to create maximum power tension by working with unlimited weights with maximum speed. The exercise is performed with full amplitude. Apply this method with the development of rapid strength, i.e. the ability to exert great force in conditions of rapid movements. The “shock” method involves performing special exercises with instant overcoming of shock-impacting weights, which are aimed at increasing the power of efforts associated with the most complete mobilization of the reactive properties of muscles (for example, jumping from a height of 45-75 cm, followed by an instant jump up or long jump). After preliminary rapid stretching, a more powerful muscle contraction is observed. The magnitude of their resistance is specified by mass own body and fall height. The optimal jump height range of 0.75-1.15 m was determined experimentally. However, practice shows that in some cases, for insufficiently prepared athletes, it is advisable to use lower heights - 0.25-0.5 m. The method of static (isometric) efforts. Depending on the tasks being solved when developing strength abilities, this method involves the use of isometric stresses of varying magnitude. In the case when the task is to develop maximum muscle strength, metric tensions are used at 80-90% of the maximum for a duration of 4-6 s and at 100% for 1-2 s. If the goal is to develop general strength, use isometric tension of 60-80% of the maximum for 10-12 seconds in each repetition. Typically, 5-6 repetitions of each are performed during training, with a 2-minute rest between exercises. When developing maximum strength, isometric tension should be developed gradually. After completing the exercise, you need to do a relaxation exercise. The training is carried out for 10-15 minutes. Isometric exercises should be included in classes as additional remedy to develop strength. The disadvantage of isometric exercises is that strength is manifested to a greater extent at those joint angles at which the exercises were performed, and the level of strength is maintained for less time than after dynamic exercises. Statodynamic method. It is characterized by a consistent combination of muscle work modes - isometric and dynamic. To develop strength abilities, 2-6 second exercises are used. isometric exercises followed by dynamic work of an explosive nature with a significant reduction in weight (2-3 repetitions per set, 2-3 series, rest 2-4 minutes between series). The use of this method is advisable if it is necessary to develop special strength abilities precisely with a variable mode of muscle work in competitive exercises. Circuit training method. Provides a complex effect on various muscle groups. Exercises are carried out at stations and selected in such a way that each subsequent series includes a new muscle group in the work. Number of exercises affecting different groups muscles, the duration of their execution at stations depends on the tasks solved in training process, age, gender and preparedness of those involved. A set of exercises using unlimited weights is repeated 1-3 times in a circle. The rest between each repetition of the complex should be at least 2-3 minutes, during which relaxation exercises are performed. The gaming method involves the development of strength abilities mainly in gaming activities, where gaming situations force changes in the voltage regimes of various muscle groups and fight the increasing fatigue of the body. Such games include games that require holding external objects (for example, a partner in the game "Horses"), games with overcoming external resistance (for example, "Tug of War", games with alternating modes of tension of various muscle groups (for example, various relay races with carrying loads) different weights). physical culture and sports must always take a creative approach to the choice of methods for developing the strength abilities of those involved, taking into account the natural individual level of their development and the requirements stipulated by physical education programs and the nature of competitive activity.

2.3. Methods for developing strength abilities

Depending on the pace of execution and the number of repetitions of the exercise, the size of the weight, as well as on the mode of muscle work and the number of approaches affecting the same muscle group, they solve educational problems various types strength abilities.

To develop actual strength abilities and simultaneously increase muscle mass, exercises performed at an average and variable pace are used. Moreover, each exercise is performed until clearly severe fatigue. For beginners, the amount of weight taken is in the range from 40 to 60% of the maximum, for more prepared people - 70-80% or 10-12 RM. The weight should be increased as the number of repetitions in one approach begins to exceed the specified value, i.e. it is necessary to maintain PM within 10-12. In this version, this technique can be used in working with both adults and young and beginning athletes. For those who are more prepared, as strength develops, the weight of the weight is gradually increased to 5-6 RM (approximately 80% of the maximum). For representatives of “non-strength” sports, the number of classes per week is 2 or 3. The number of exercises for development various groups muscles should not exceed 2-3 for beginners and 4-7 for more prepared ones. Rest intervals between repetitions are close to ordinary (from 2 to 5 minutes) and depend on the amount of weight, speed and duration of movement. The nature of rest is active-passive. Positive aspects This technique: 1) does not allow large general overexertion and ensures improvement of trophic processes due to large volumes of work, while at the same time positive morphological changes occur in the muscles, eliminating the possibility of injury; 2) allows you to reduce straining, which is undesirable when working with children and adolescents.

Developing speed and strength abilities

using unsaturated weights

The essence of this technique is to create maximum work power through non-limiting weights in exercises performed at the maximum possible speed for these conditions. Unlimited weights are taken in the range from 30 to 60% of the maximum. The number of repetitions is from 6 to 10, depending on the weight of the weight, rest intervals of 3-4 minutes between approaches. When developing fast strength, the mode of muscle work in the exercises used must correspond to the specifics of the competitive exercise.

Developing strength endurance using non-limiting weights

The essence of this technique is to repeat the exercise multiple times with a light weight (from 30 to 60% of the maximum) with a number of repetitions from 20 to 70. Where a specialized exercise is associated with long-term moderate efforts, it is advisable to work with light weights in repeated exercises and “to failure” (30-40% of the maximum). To develop general and local strength endurance, the method of circuit training with a total number of stations from 5 to 15-20 and with a weight of 40-50% of the maximum is effective. Exercises are often performed to failure. The number of series and rest time between series and after each exercise may vary depending on the tasks being solved in the training process. To illustrate the application of the circuit training method, we will give an example from the training of the US national swim team (coach D. Councilman). The entire circuit training program consists of 24 stations: six of them are weight lifting exercises, four are stretching exercises, and fourteen are isokinetic exercise stations. On circuit training The lesson takes up to 25 minutes of the total training time. Each station takes 50 seconds. At the coach's signal, swimmers move from one station to another. The transition takes 25 seconds. Then, at the next signal, they begin performing the next series of exercises. The program alternates exercises for the muscles of the legs and arms. Thus, the muscles of the legs and arms have the opportunity to recover within approximately 1 minute. The heart rate is maintained at approximately 140 beats/min.

Cultivation of actual strength abilities

using near-limit and maximum weights

The essence of this technique lies in the use of exercises performed: 1) in an overcoming mode of muscle work; 2) in an inferior mode of muscle work. The development of actual strength abilities in exercises performed in the overcoming mode of muscle work involves the use of near-limit weights equal to 2-3 RM (90-95% of the maximum). It is recommended to combine work with such weights with a weight of 4-6 RM. Rest intervals are optimal until complete recovery (4-5 minutes). This technique is one of the main ones, especially in those activities where relative strength plays a big role, i.e. strength gains occur without an increase in muscle mass. However, it is not recommended to use it when working with beginner athletes and children. The development of actual strength abilities in exercises performed in an inferior mode of muscle work involves the use of weights weighing 70-80% of the maximum shown in the overcoming mode of muscle work when working with beginning athletes. Gradually the weight is increased to 120-140%. It is advisable to use 2-3 exercises with 2-5 repetitions (for example, squats with a barbell on the shoulders). Those who are more prepared can start working in a inferior mode with a weight of 100-110% of best result in overcoming mode and bring it to 140-160%. The number of repetitions of the exercise is small (up to 3), performed at a slow speed. Rest interval of at least 2 minutes. It is recommended to combine work in the inferior mode of muscle work with both overcoming and isometric mode.

2.4. Control exercises (tests) to determine the level of development of strength abilities

In practice physical education quantitative strength capabilities are assessed in two ways: 1) using measuring devices - dynamometers, dynamographs, strain gauge force measuring devices; 2) using special control exercises and strength tests. Modern measuring devices make it possible to measure the strength of almost all muscle groups in standard tasks (flexion and extension of body segments), as well as in static and dynamic efforts (measuring the force of an athlete in motion). In mass practice, special measures are most often used to assess the level of development of strength qualities. control exercises(tests). Their implementation does not require any special expensive inventory and equipment. To determine maximum strength, exercises that are simple in technique are used, for example, bench press, squat with a barbell, etc. The result in these exercises depends to a very small extent on the level technical skill. The maximum force is determined by heaviest weight, which the student (subject) can lift. To determine the level of development of speed-strength abilities and strength endurance, the following control exercises are used: jumping rope, pull-ups, push-ups on parallel bars, from the floor or from a bench, lifting the body from a lying position with bent knees, hanging on bent and half-bent arms, lifting with a flip on high crossbar, standing long jump from two legs, triple jump from foot to foot (option - only on the right and only on the left leg), raising and lowering straight legs to the limiter, jumping up with and without swinging the arms (the height of the jump is determined) , throwing a medicine ball (13 kg) from various starting positions with two and one hands, etc. The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, time of holding a certain position of the body, range of throwing (throws), jumps, etc. For most of these control tests, research has been carried out, standards have been drawn up, and levels (high, medium, low) have been developed that characterize different strength capabilities. You can read more about the criteria for assessing strength abilities and how to measure them in the relevant textbooks and manuals.

Fitness against spinal diseases Kristina Aleksandrovna Lyakhova

Set of exercises with weights 1

After you have mastered the previous sets of flexibility exercises, you can move on to performing exercises with weights.

You can use a medicine ball, dumbbells, or plastic bottles with water, etc.

In addition to developing flexibility, weight training helps strengthen muscles. Weight training exercises are a little more challenging than regular flexibility exercises. The body gets tired faster, so after each exercise you need to take a short break (5-15 s).

In order not to damage the ligaments, during the first days you need to train with a load weighing no more than 0.5 kg. Subsequently, the weight of the load can be gradually increased to 2.5-3 kg.

Exercise 1

Starting position: standing, feet shoulder-width apart, arms (with dumbbells) along the body.

Execution: on the count of “one” slowly raise your arms up, on the count of “two” spread your arms to the sides, on the count of “three” take the starting position. Repeat the exercise 4-6 times.

Exercise 2

Starting position: standing, feet shoulder-width apart, arms spread to the sides.

Execution: on the count of “one”, smoothly raise your hands up, on the count of “two” lower your hands down (do not bend your elbows). Repeat the exercise 5-8 times.

Exercise 3

Starting position: standing, feet shoulder-width apart, arms extended forward.

Execution: on the count of “one”, bend back, spreading your arms to the sides, on the count of “two”, take the starting position. Repeat the exercise 5-7 times.

Exercise 4

Starting position:

Execution: raise to the count of “one” left hand up, pull the right one back, lift it on the count of “two” right hand up, move the left one back. Repeat the exercise 6-8 times.

Exercise 5

Starting position: standing, legs are spaced slightly wider than shoulders, arms are lowered along the body.

Execution: on the count of “one” raise your left hand up, on the count of “two” make 3 tilts to the right, on the count of “three” take the starting position, on the count of “four” raise your right hand up, on the count of “five” make 3 tilts to the left. Repeat the exercise 4 – 6 times.

Exercise 6

Starting position:

standing, feet shoulder-width apart, arms at your sides.

Execution: on the count of “one”, bend your back, smoothly bend forward, on the count of “two” spread your arms to the sides, on the count of “three” take the starting position. Repeat the exercise 4-6 times.

Exercise 7

Starting position: standing, feet shoulder-width apart, arms down along the body.

Execution: on the count of “one” turn to the right (feet in place), on the count of “two” turn to the left. Repeat the exercise 10-15 times.

Exercise 8

Starting position: standing, feet shoulder-width apart, arms at your sides.

Execution: on the count of “one”, perform springy bends to the left leg, on the count of “two” – to the right, on the count of “three” – take the starting position. Repeat the exercise 8-10 times.

Exercise 9

Starting position:

Execution: on the count of “one”, “two” do 2 springy bends, on the count of “three” straighten up and, bending back as much as possible, raise your arms up, on the count of “four” take the starting position. Repeat the exercise 6-8 times.

Exercise 10

Starting position: standing, feet together, arms extended forward.

Execution: on the count of “one”, bending over, put your hands behind your back (without bending) and raise your left leg, on the count of “two” take the starting position, on the count of “three”, bending down, put your hands behind your back (without bending) and raise your right leg . Repeat the exercise 4-6 times.

Exercise 11

Starting position: standing with your back to the support, secure the load on your feet, hands on your belt.

Execution: on the count of “one”, slowly raise your left leg up, on the count of “two”, take the starting position, on

On the count of “three,” slowly raise your right leg up, and on the count of “four,” return to the starting position. Repeat the exercise 4-6 times.

Exercise 12

Starting position: standing, secure the load on your feet, hands on your belt.

Execution: on the count of “one” bend your left leg at the knee, on the count of “two” straighten it, on the count of “three” take the starting position. Repeat the same with the right leg.

Repeat the exercise 4 – 6 times.

Exercise 13

Starting position: standing, feet shoulder-width apart, arms at your sides.

Execution: on the count of “one,” spread your arms to the sides, lunge to the right and do several springy squats, and on the count of “two,” take the starting position. Repeat the same with the left leg.

Repeat the exercise 4-6 times.

Exercise 14

Starting position: standing, legs apart slightly wider than shoulders, arms down along the body.

Execution: on the count of “one” raise your arms up, on the count of “two” lunge forward with your right leg and do several springy squats, on the count of “three” take the starting position. Repeat the same with the left leg. Repeat the exercise 4-6 times.

Exercise 15

Starting position: standing, legs together, arms down along the body.

Execution: on the count of “one” rise on your toes, on the count of “two” take the starting position. Repeat the exercise