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

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

If you don’t have such shoes, then you will have to be creative. Attach to the sole or directly to the feet or ankles elastic bandage any load - it can be discs, dumbbells, sand or salt bags weighing from half to one and a half kilograms. In sporting goods stores, special Velcro cuffs are available for sale. The choice is yours.

Exercise 1

Standing, hands on the belt or holding on to the 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 the belt. Bend and unbend your left leg without lifting your knee. The same - the other leg.

Exercise 3

Standing, hands on the belt. Raise your left knee as high as you can by bending your leg. Return to initial position. Change your leg.

Exercise 4

Standing, hands on the belt. Raise your right leg up, do not bend your knee. Return to starting position. Change your leg.

Exercise 5

Lie on your back, arms along the body. Raise straight legs to a right angle with the 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 to slight fatigue.

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

Table 1

Strength development methods and their focus in weight training

The maximum effort method involves performing tasks related to the need to overcome maximum resistance (for example, lifting a barbell of maximum weight).

This method ensures the development of the ability to concentrate neuromuscular efforts, gives a greater increase in strength than the method of unlimited efforts. In work with beginners and children, it is not recommended to use it, but if it becomes necessary to use it, then strict control over the implementation of the exercises should be ensured. The method of unlimited effort involves the use of unlimited weights with a maximum number of repetitions (to failure). Depending on the size of the burden, which does not reach the maximum value, and the direction in the development of strength abilities, a strictly normalized number of repetitions is used from 5-6 to 100. (The method of unlimited efforts 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 motor units, the synchronization of their voltages increases). Serial repetitions of such work with unlimited weights contribute to a strong activation of metabolic and trophic processes in the muscular and other body systems, and contribute to an increase in the overall level of the body's functional capabilities. Method of dynamic forces. The essence of the method is to create the maximum power voltage by working with unlimited weights with maximum speed. The exercise is performed with full amplitude. Apply this method during the development of fast force, i.e. ability to display great strength in conditions of rapid movements. "Impact" method provides for the implementation special exercises with instantaneous overcoming of the impact load, which are aimed at increasing the power of efforts associated with the most complete mobilization of the reactive properties of the muscles (for example, jumping from an elevation 45-75 cm high, followed by an instant jump up or a long jump). After a preliminary rapid stretch, a more powerful muscle contraction is observed. The value of their resistance is given by the mass own body and fall height. The optimal jumping height range of 0.75-1.15 m was experimentally determined. However, practice shows that in some cases, for insufficiently trained athletes, it is advisable to use lower heights - 0.25-0.5 m. The method of static (isometric) efforts. Depending on the tasks solved in the development of strength abilities, this method involves the use of isometric stresses of various magnitudes. In the case when the task is to develop maximum muscle strength, metric stresses are used at 80-90% of the maximum with a duration of 4-6 s and at 100% - 1-2 s. If the task is to develop general strength, use isometric tensions of 60-80% of the maximum for a duration of 10-12 s in each repetition. Usually in training, 5-6 repetitions of each are performed, rest between exercises is 2 minutes. When cultivating maximum strength, isometric tensions should be developed gradually. After completing the exercise, you need to perform a relaxation exercise. 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 articular angles at which the exercises were performed, and the strength level is maintained for a shorter time than after dynamic exercises. static dynamic method. It is characterized by a consistent combination of muscle work modes - isometric and dynamic. To develop strength abilities, 2-6-second isometric exercises followed by dynamic work of an explosive nature with a significant reduction in weight (2-3 repetitions in the approach, 2-3 series, rest 2-4 minutes between series). The use of this method is expedient if it is necessary to cultivate 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 by stations and are selected in such a way that each subsequent series includes a new muscle group. The number of exercises affecting different muscle groups, the duration of their performance at the stations depends on the tasks solved in training process, age, gender and preparedness of those involved. A set of exercises using non-limiting weights is repeated 1-3 times in a circle. Rest between each repetition of the complex should be at least 2-3 minutes, during which relaxation exercises are performed. The game method provides for the development of strength abilities mainly in game activities, where game situations force you to change the voltage modes of various muscle groups and fight against the growing fatigue of the body. Such games include games that require holding external objects (for example, a partner in the game "Riders"), games with overcoming external resistance (for example, "Tug of War", games with alternating voltage modes of different muscle groups (for example, various relay races with carrying loads different weights). physical culture and sports should always be creative in the choice of methods for educating the strength abilities of those involved, taking into account the natural individual level of their development and the requirements provided for by physical education programs and the nature of competitive activity.

2.3. Methods for educating strength abilities

Depending on the pace of execution and the number of repetitions of the exercise, the amount of weight, as well as the mode of operation of the muscles and the number of approaches with an impact on the same muscle group, they solve the problems of education various kinds strength abilities.

For the development of the actual strength abilities and the simultaneous increase in muscle mass, exercises are used that are performed at an average and variable pace. Moreover, each exercise is performed until explicitly pronounced fatigue. For beginners, the weight is taken in the range from 40 to 60% of the maximum, for more trained - 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 keep the PM within 10-12. In this version, this technique can be used in work with both adults and young and novice athletes. For the more prepared, as the strength develops, the weight is gradually increased to 5-6 RM (up to approximately 80% of the maximum). For representatives of "non-strength" sports, the number of lessons 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 advanced. 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 the rest is active-passive. Positive sides of this technique: 1) does not allow a large general overstrain and provides an improvement in trophic processes due to large amounts of work, while at the same time positive morphological changes in the muscles occur, the possibility of injury is excluded; 2) allows you to reduce straining, which is undesirable when working with children and adolescents.

Education of speed-strength abilities

using unlimited weights

The essence of this technique is to create the maximum power of work by means of unlimited weights in exercises performed at the maximum possible speed for these conditions. Unlimited burdening is 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 burden, rest intervals are 3-4 minutes between sets. With the development of fast strength, the mode of muscle work in the exercises used must correspond to the specifics of the competitive exercise.

Education of strength endurance using non-limiting weights

The essence of this technique lies in repeated repetition of an exercise with a weight of 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 a prolonged manifestation of moderate effort, it is advisable to work with light weight in repeated exercises and "to failure" (30-40% of the maximum). For the education of general and local strength endurance, the method of circular 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 can be different depending on the tasks solved in the training process. As an illustration of the application of the circuit training method, we will give an example from the training of the US national swimmer team (coach D. Councilman). The entire circuit training program consists of 24 stations: six of them are exercises with weight lifting, four are stretching exercises, fourteen are on isokinetic simulators. On circuit training up to 25 minutes of the total training time is allotted in the lesson. Each station takes 50 seconds. At the signal of the coach, swimmers move from one station to another. The transition takes 25 seconds. Then, at the next signal, they proceed to 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 get the opportunity to recover within approximately 1 minute. The heart rate level is maintained at approximately 140 bpm.

Education of the actual strength abilities

using near-limit and limit weights

The essence of this technique lies in the application of exercises performed: 1) in the overcoming mode of muscle work; 2) in the inferior mode of muscle work. The development of proper 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). Work with such weights is recommended to be combined with a weight of 4-6 RM. Rest intervals are optimal, until full recovery (4-5 minutes). This technique is one of the main ones, especially in those activities where relative strength plays an important role, i.e. The increase in strength comes without an increase in muscle mass. However, it is not recommended to use it in work with novice athletes and children. The development of proper strength abilities in exercises performed in the inferior mode of muscle work involves the use of weights in work with novice athletes weighing 70-80% of the maximum shown in the overcoming mode of muscle work. Gradually, the weight is brought to 120-140%. It is advisable to use 2-3 exercises with 2-5 repetitions (for example, squats with a barbell on the shoulders). More trained can start work in a yielding mode with weights of 100-110% of best result in overcoming mode and bring it up 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. Work in a yielding mode of muscle work is recommended to be combined with both overcoming and with isometric mode.

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

In practice physical education quantitative and power capabilities are evaluated in two ways: 1) using measuring devices - dynamometers, dynamographs, tensometric force-measuring devices; 2) with the help of special control exercises, 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 strength of an athlete in motion). In mass practice, to assess the level of development of strength qualities, special control exercises(tests). Their implementation does not require any special expensive inventory and equipment. To determine the maximum strength, exercises that are simple in technique are used, for example, a bench press, a squat with a barbell, etc. The result in these exercises to a very small extent depends on the level technical excellence. The maximum force is determined by highest weight, which can be lifted by the student (subject). 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 knees bent, hanging on bent and half-bent arms, lifting with a flip on high bar, long jump from a place from two legs, triple jump from foot to foot (option - only on the right and only on the left foot), raising and lowering straight legs to the limiter, jumping up with a wave and without a wave of the arms (jumping height is determined) , throwing a stuffed ball (13 kg) from various starting positions with two and one hand, etc. The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, the time of holding a certain position of the body, the range of throws (throws), jumps, etc. For most of these control tests, studies have 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.

desire to be beautiful and healthy body natural to man. Regular sports training helps to train and keep muscles in good shape. Individually selected exercises of various fitness areas effectively correct body imperfections: they contribute to weight loss, a decrease in the volume of body parts or an increase in muscle mass. But if weight loss can be achieved by doing any kind of fitness (by increasing the intensity physical activity and high energy expenditure), then an increase in muscle volume is possible only when using weight training.

You can start doing strength training as early as 15-16 years old. Until this age, intensive training in gym and working with weight can harm an incompletely formed organism. Even after 16 years of age physical exercise with weights must be performed under the guidance of an experienced fitness instructor or trainer and strictly in accordance with the guidelines.

Basic rule sports training- regularity. However, do not overload the body daily exercise. It has been scientifically proven that in order to achieve effective training results, the body needs time to recover. The most suitable regimen is 2-3 strength training sessions and a couple of simple aerobic exercises per week. With such a schedule, the load on the muscles will be evenly, and as the muscles and the body get used to it, it is possible to correct the regimen and increase the intensity of the fitness program.

Essential fitness program strength training usually selected experienced coach based on individual genetic and physiological characteristics person. If you plan to perform exercises at home, then for a power load, you should purchase a set of collapsible metal or plastic dumbbells with a weight range of 3 to 16 kg. To protect the palms from roughness when exercising with dumbbells and a barbell, it is recommended to use special sports gloves-gaiters. This is the minimum amount of equipment for the first physical exercise with weights. Subsequently, it will be necessary to acquire a compact barbell with the ability to adjust the weight from 10 to 30 kg and a narrow bench measuring 28 cm in width and 45 cm in height with hard and elastic upholstery. If such a bench is also with tilt adjustment at different angles and footrests, then it will be possible to perform exercises for the muscles of the press on it. As the muscles get used to and the need to increase the load, you will have to change or add Sports Equipment. The only viable way to increase muscle mass- use exercises with progressively increasing weights.

While performing such physical exercises, you should follow a few more important recommendations:

• Breathe deeply and try not to skip a breath cycle.
• Learn to concentrate on each training movement.

Understanding which muscle is involved in each specific physical exercise significantly increases the effectiveness of training and helps to perform the task correctly.

• Don't exercise until it hurts.

Overexertion does not have the best effect on well-being and does not contribute to the effectiveness of training at all. If you feel severe pain in a certain muscle group, pay attention to another muscle area - this way you will recover faster muscle tissues and the crepitus will pass.

• Keep a training diary in which you will write down the types of exercises, the number of repetitions and approaches, working weight.

So the fitness program being performed will be more visible, and progress will be more obvious, and it will be easier to determine the intensity of weight training.

First program

This set of physical exercises is designed for 6-12 weeks. You need to do 3 times a week with a mandatory break of one full day for rest and recovery. The most favorable time for classes: 11-13 o'clock in the afternoon or from 17 to 19 o'clock. You need to start training 1.5-2 hours after eating and 2 hours before bedtime. This complex includes the following training movements:

• Mandatory workout.

You can warm up lightly, without shells, running on the spot, jumping, tilting and rotating the body, swinging your limbs to warm up your joints. To restore breathing, the warm-up can be completed with several stretching exercises.

• Wide deep squats.

This exercise works inner part hips. It is necessary to perform it with a breath on a squat, sticking out the pelvis back, with a flat back in 2-3 sets of 15-20 squats each.

• Lunges with knee flexion.

After lunging forward with one leg, the second leg must be slowly bent at the knee. The exercise is done on inspiration, in the amount of 25-30 times for each leg for each of 2-3 sets. Lunges will help to reduce the volume of the hips.

• Raising hands from a prone position.

To perform this exercise, you will need dumbbells and a bench. It is necessary to lie on your back on a bench while inhaling, gently spread your arms with dumbbells to the sides 12-15 times in 2-3 sets. This training strengthens pectoral muscles which is especially important for women.

• "Pullover".

Another exercise for the chest muscles. Its execution consists in bringing hands with dumbbells back behind the head from a prone position on a bench. The number of repetitions and approaches is the same as in the previous exercise.

• Rotation of the body in an inclination.

For rotations, you will need a long stick, which will need to be placed on the shoulders, and hands placed on top of it. In such a grip, you must lean forward and rotate the body in different sides. This exercise will make your waist thinner if you do it 2-3 sets of 30 times.

• Raising the pelvis and hips is a great exercise for working out the gluteal muscles.

By the effort of the muscles of the thighs and buttocks, it is necessary to raise the pelvis while inhaling with the legs bent at the knees, while exhaling, take the starting position (lying on the floor). The number of repetitions and approaches is 30/3.

• Lifting the legs behind the head lying on the floor.

This movement loads the lower abdomen. If at first it is difficult to perform it, you can start by bending your legs at the knees and pulling them to chest. It is necessary to raise the legs behind the head maximum amount once in 2-3 approaches.

• Raising the torso is a classic study of the press.

Lying on the floor while inhaling, we raise the body, while exhaling, we slowly lower it to the starting position. It is better to keep your hands folded on your chest during this element. Such lifts are done the maximum number of times in 3 sets.

• Posture exercise.

It is necessary to place emphasis on the wall with your hands, bring your shoulder blades together, stick out your chest and arch your back, pulling your pelvis back. In this position, you should hold your breath for a few seconds. To begin with, let it be 5 seconds, then increase the breath holding time to 7 seconds or more. The tension in the muscles of the arms and chest should be felt quite strongly.

All these physical exercises, as the body gets used to it, must be complicated by additional weight and added power loads on the trainers.

Second fitness program

This complex is designed for 8-12 weeks of 3 strength training per week plus 2 light days. Its feature is the division and alternation of zones of study, i.e., during one training session, only one muscle group is worked out. Adding weight should be done when the number of sets and repetitions of each exercise will be easy. Weight gain can be up to 10% of the total load - no more. The main part of this fitness program, in addition to warm-ups and cool-downs, is bench presses and pull-ups with dumbbells and a barbell, leg work on simulators. The number of repetitions and approaches is 12-15 / 2-3.

Fitness against diseases of the spine Kristina Aleksandrovna Lyakhova

A set of exercises with weights 1

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

As a load, you can use a stuffed ball, dumbbells, plastic bottles with water, etc.

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

In order not to damage the ligaments, 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

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

Performance: on the count of "one" slowly raise your hands 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

Initial position: standing, feet shoulder-width apart, arms spread apart.

Performance: on the count of "one" smoothly raise the brushes up, on the count of "two" lower the brushes down (do not bend your elbows). Repeat the exercise 5-8 times.

Exercise 3

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

Performance: 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

Initial position:

Performance: raise at the expense of "time" left hand up, take the right back, at the expense of "two" raise right hand up, take the left back. Repeat the exercise 6-8 times.

Exercise 5

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

Performance: on the count of "one" raise the 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 the right hand up, on the count of "five" do 3 tilts to the left. Repeat the exercise 4-6 times.

Exercise 6

Initial position:

standing, feet shoulder-width apart, arms lowered along the body.

Performance: on the count of "one", bending in the back, smoothly lean 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

Initial position: standing, feet shoulder-width apart, arms lowered along the body.

Performance: on the count of "one" turn to the right (legs in place), on the count of "two" turn to the left. Repeat the exercise 10-15 times.

Exercise 8

Initial position: standing, feet shoulder-width apart, arms lowered along the body.

Performance: at the expense of "one" perform springy slopes to the left leg, at the expense of "two" - to the right, at the expense of "three" - take the starting position. Repeat the exercise 8-10 times.

Exercise 9

Initial position:

Performance: at the expense of "one", "two" make 2 springy slopes, at the expense of "three" straighten up and, bending back as much as possible, raise your arms up, at the expense of "four" take the starting position. Repeat the exercise 6-8 times.

Exercise 10

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

Performance: 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 over, put your hands behind your back (without bending) and raise your right leg . Repeat the exercise 4-6 times.

Exercise 11

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

Performance: on the count of "one" slowly raise the left leg up, on the count of "two" take the starting position, on

at the expense of "three" slowly raise the right leg up, at the expense of "four" take the starting position. Repeat the exercise 4-6 times.

Exercise 12

Initial position: standing, fasten the load on your feet, hands on your belt.

Performance: on the count of "one" bend the 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

Initial position: standing, feet shoulder-width apart, arms lowered along the body.

Performance: at the expense of "one", spreading his arms to the sides, lunge to the right and a few springy squats, at the expense of "two" take the starting position. Repeat the same with the left leg.

Repeat the exercise 4-6 times.

Exercise 14

Initial position: standing, legs apart slightly wider than shoulders, arms lowered along the body.

Performance: on the count of "one" raise your hands up, on the count of "two" lunge forward right foot and a few springy squats, on the count of "three" to take the starting position. Repeat the same with the left leg. Repeat the exercise 4-6 times.

Exercise 15

Initial position: standing, legs together, arms lowered along the body.

Performance: on the count of "one" rise on your toes, on the count of "two" take the starting position. Exercise repeat