Physical exercises for effective recovery. Abstract: Physical exercises, a set of exercises and physical education classes Exercises of the “daily dozen”

30.12.202027.05.2017

Men today are very busy as we live in a society with a fast-paced culture that leaves little time for regular physical exercise. Against this background, Charles Atlas has developed an excellent 10-minute set of basic physical exercises. Of course, 10 minutes of exercise a day will not correct body flaws and restore good health. physical fitness, but they are quite enough to prevent muscle atrophy and maintain good physical shape. This exercise technique showed very good results. The undoubted advantage of this complex is that you do not need any additional devices.

So, are you ready to get started? Then get ready and let's start working!

A set of physical exercises

Spinal stretch. This simple exercise will keep your spine flexible. Stand up straight and clasp your hands behind your head. Then bend down so that your elbows touch your knees. Come back to starting position. Complete 12 reps.

Deep squats. This exercise is the basis for a good workout of the quadriceps of the thigh, buttocks and leg flexor muscles. Place your feet shoulder-width apart and place your hands on your waist. Squat all the way to the floor. Straighten up and repeat the exercise 12 times.

Finger raises. This exercise develops calf muscles. Place your feet slightly narrower than shoulder width. Rise high on your toes. Lower your heels to the floor. To increase the load, you can stand with your toes on a small elevation, for example, on a thick book, and do the exercise like this.

Lying push-ups. Lean on the toes of your outstretched, straight legs and on your two hands, shoulder-width apart. Lower your straight body to the floor by bending your arms, then return to the starting position by pushing up from the floor with your arms. To work through various groups muscles, reduce or increase the width of your arms.

Lifting the body. Sit on your buttocks (preferably on a mat). Raise your legs straight and place them on a chair or sofa. After this, lift your buttocks and body as high as you can. Return to the starting position.

Leg lift. This exercise will allow you to work your abs; it is one of the main ones. Sit on the floor and extend your legs straight in front of you. Place your hands on the floor behind your body. Quickly raise your straight legs up so that your body and legs form a V. Lower your legs.

Bike. This exercise will perfectly work all the abdominal muscles, it is very easy to perform. Lie on the floor, clasp your hands behind your head, raise your legs at an angle of 45 degrees to the floor and begin to slowly imitate pedaling. When your left knee is on top, lift your torso and touch it with your right elbow. Then do the same with your right knee and left elbow.

Do you prefer to exercise at home? Doubt their effectiveness? So when the right approach Even at home you can train quite effectively. We'll tell you about this! The proposed exercises can be performed both at home and in the gym.

However, as for this training, physical exercises involve the use of special equipment:

jump rope
horizontal bar (regular crossbar)
push-up bars, and if at home, replace them with a pair of chairs with high backs
a pair of dumbbells (you can take weights)

Physical exercises at home in the proposed program cover ten workouts that need to be completed twice in a circle. The duration of the program is 80-100 days. You should train according to it once every 4-5 days, the rest of the time is your complete rest for recovery.

If the training brings the desired results, and we assure you they will, then take a full week break and start this program again from the very beginning.

Nutrition

As with any other workout with a goal, you should eat 4-6 times during the day, not counting light snacks and meals. sports nutrition. As for foods, give preference to protein and grains. You need to drink at least two liters of water daily.

Rest

As for rest between approaches and exercises. You should rest for one and a half to two minutes, no more, but so that you can perform a new approach or exercise with renewed vigor.

Exercise at home

First training

General warm-up: jumping rope for 5 minutes.

on the crossbar. Perform 10 sets of 2-4-6-8-10-12-maximum -12-8-4 repetitions (maximum is also an approach in which you need to perform the maximum number of repetitions).

Triceps push-ups from two benches (chairs). 4 sets with maximum repetitions.

Alternate lunges with feet forward. At the same time, hands are on the belt. Perform maximum repetitions in two sets.

Second training

General warm-up, 5 push-ups, 5 squats (this is one circle lasting 3 minutes).

Squat with own weight. Perform maximum repetitions of 4 sets.
Hanging leg raises. Perform maximum repetitions in 2 sets.

At the end of the workout, just walk around for 3-5 minutes and relax.

Third training

Chest pull-up on the bar. 7 sets of 4-8-12-maximum-12-8-4 reps
Push-ups from the floor. Perform maximum repetitions of 4 sets.
Squats with jumping up. Perform maximum repetitions in 2 sets.

At the end of the workout, cool down. Hang on the bar for 5 minutes.

Fourth training

General warm-up, jumping rope, for 5 minutes

Dips. 10 sets of 2-4-6-8-10-12 - maximum 12-8-4 reps.

Alternating hanging with one hand on the bar for 4 attempts.
Raising arms and legs from a lying position. 3 sets maximum reps.

At the end of the workout there will be a cool-down - hang on the bar for 5 minutes.

Fifth training

General warm-up (bending to the sides, back and forth) - 5 minutes.
Pull-up on the bar. 7 sets of 4-8-12-maximum-12-8-4 reps.

Dips. Perform maximum repetitions in 2 sets.

Alternating lunges with feet forward, hands on waist. Perform maximum repetitions of 4 sets.
Raising the body from a lying position. Perform maximum repetitions of 3 sets.

At the end of the training, stretch for 5 minutes.

Sixth training

General warm-up, 5 minutes of jumping in place.
Squats, arms crossed over chest. Perform maximum repetitions of 4 sets.
Alternate lunges with your feet forward, keeping your hands on your waist. Perform maximum repetitions of 4 sets.
Push-ups from the floor. Perform maximum repetitions in 1 set.

Hanging leg raises. Perform maximum repetitions in 1 set.

At the end of your workout, stretch for 5 minutes

Seventh training

General warm-up, 5 push-ups + 5 squats (this is one circle and so on for 5 minutes).
Biceps pull-up. 10 sets of 2-4-6-8-10-12 - maximum 12-8-4 reps.

Push-ups on parallel bars. 4 sets of 4-8-12 - maximum reps.

At the end of the cool down, hang on the bar for 5 minutes.

Eighth training

General warm-up, bending to the sides, forward. Perform for 5 minutes.
Push-ups from the floor. Perform maximum repetitions in 2 sets.

Squats, hands on the back of the head. Perform maximum repetitions in 2 sets.
Alternating hanging on the bar on one hand. 2 approaches each.
Lifting the torso while lying down. Perform maximum repetitions in 2 sets.

Ninth training session

Pull-up on the bar. Approaches: 5, repetitions: 10-12.

Hanging leg raises. Perform a maximum of 5 repetitions.

Five-minute cool-down at the end of the workout - relax, move around.

Tenth training

General warm-up: 5 minutes of jumping rope.
Push-ups on parallel bars with the torso tilted forward. Approaches: 5, repetitions: 10-12.

Lifting arms and legs simultaneously while lying down. 5 sets max reps.

At the end of the workout, do pullovers with light dumbbells for 5 minutes.

These are the physical exercises at home that will help you: gym will fit too.

Train!

In order to feel energetic and confident during the day, you don’t have to spend hours on end in the gym. In most cases, a daily set of stretching exercises is enough to correct execution will give you the necessary tone and confidence.

All exercises in the complex are divided by area of influence; it is advisable to perform them in the order presented. You can refuse to perform some exercises, but changing their order is not recommended.

Exercises for neck muscles

1. Head rotation. Stand up straight, slowly begin to rotate your head clockwise, then counterclockwise. Do this 20-30 times in each direction. Try not to rush, make movements smoothly with even breathing.

2. Head turns. Stand straight, smoothly turn your head to the left, look over your left shoulder. Hold at the extreme point of the turn for 2-3 seconds and begin to smoothly turn your head to the right with the same delay at the end point. Perform 10-15 times in each direction. Do not lead to unpleasant sensations; with each new repetition, the angle of rotation can be slightly increased.

3. Head forward. Standing straight, place your chin on your chest and keep your mouth closed. If you can’t reach your chest, stop at the extreme point of the inclination; when performing exercises, it is not the stretching that is important (it comes with time) but the effect of dosed stretching on the muscles. After a two-second delay at the extreme point, begin to gently tilt your head back, trying to reach the back of your head towards your back, but again, do not overdo it. After holding the backward bend, slowly return to the starting position. Perform 10-15 times.

4. Tilt the head to the sides. Stand straight, tilt your head to the left, trying to reach your left ear towards shoulder joint. Stay in this position for 5-10 seconds to feel a pleasant stretch in your neck muscles. Repeat for the other side. Perform 10-15 times in each direction.

Note: do not try to pull the muscles forcefully, perform the exercises smoothly, then they will definitely bear fruit. At the end of a set of neck stretching exercises, you can perform an additional set of head rotations 10-15 times in each direction.

Exercises for the muscles of the arms and shoulder girdle

1. Pull up. Standing straight, feet shoulder-width apart, clasp your hands above your head. Try to stretch up without lifting your heels from the floor. Stretch as if you are being pulled up by your arms. Maintain this position for 20-30 seconds, subsequently trying to increase its duration to 5 minutes. Stretch throughout the entire exercise, despite the burning sensation in the muscles, it will go away in a matter of minutes when you stop doing it. Exercise is good for strengthening shoulder muscles and promotes gentle stretching of the spine, which in itself is the key to vigor.

2. Forward extension. Stand straight, feet shoulder-width apart, clasp your hands in front of your chest. Reach forward, rounding top part backs. As in the previous exercise, try to maintain the tension for 20-30 seconds, trying to increase this time to 5 minutes as you practice. This exercise stretches the trapezius and latissimus muscles back, strengthens the shoulders.

3. Pull down. Standing straight, clasp your hands behind your back. With your chest straightened forward, try to stretch your arms down. Stay in this position for 20-30 seconds. The exercise strengthens the back muscles and stretches thoracic region spine.

Note: Keep your breathing even while doing the exercises. It is more convenient to observe the execution time by inhalation. With each exhalation, try to increase the tension a little, without loosening it as you inhale.

Exercises for the muscles of the legs and lumbar girdle

1. Bend forward. Stand straight with your feet together. Gently lean forward, rounding your back and extending your arms to your toes. Keep your knees straight, kneecaps pulled up. Don't try to bend over forcefully. Ideally, you need to touch your toes with your fingers; if you can’t do this, it’s okay, stretch as far as possible without unnecessary tension, as you practice, stretching will not take long. Hold in the final position for 10-15 seconds, then smoothly return to the starting position, repeat 6-8 times. The exercise stretches the lower back muscles and back surface legs

2. Tilts to the sides. Stand straight, feet shoulder-width apart, hands on your waist. Raise your right hand up and try to bend into left side, extending your right hand to the left and up. Stay in this position for 2-3 seconds, return to the starting position. Raise your left arm and repeat the exercise on the right side. Perform 10-15 times. Exercise stretches and strengthens lateral muscles abs and latissimus dorsi muscles.

3. Hero Pose. Sit on your shins so that your pelvis is placed on your heels. Place your hands on your knees, your back straight. Breathe evenly and deeply. Hold this position for 1-2 minutes. The exercise (like all the others) may be familiar to you from a yoga course. Despite its simplicity, the hero pose has a good therapeutic effect: it stretches the front of the thigh and gives flexibility to the knee joints.

Note: when performing a set of exercises, do not make sudden movements, pull the muscles smoothly. At the very beginning of practice, mild discomfort in muscles or joints, this is usually the result sedentary work and low physical activity. After 1-2 weeks, the muscles will stretch, the joints will become more flexible, and the negative sensations will be replaced by a feeling of pleasant tension and stretching.

When it comes to talking about human physical activity, we mean sports exercises. TO motor activity include active games and entertainment. Every person needs physical activity, therefore, doctors recommend performing a set of general developmental physical education exercises several times a week, especially if he is not able to estimate how much he moves a day and does not go to the gym.

To maintain health, any person must exercise physical activity every day. During exercise, muscles become stronger, muscles become more resilient, and a person can optimally expend his energy. Carrying out the load on separate groups muscles, you can increase their volume. Gymnastics also allows you to control your weight: by doing exercises, you can get rid of extra pounds by spending extra calories that the body receives due to poor nutrition.

Positive effect of general development exercises (GDE):

The heart is also a muscle, so training cardiovascular system good for human health. Correct and dosed loads make the heart healthier and more resilient. With physical activity, the walls of blood vessels become more elastic.
Motor skills are being developed. Special exercises Help a person develop flexibility and a sense of balance. During the exercises, you become more familiar with the sports equipment.
Physical exercise helps to actively combat stress. If a person suffers from depression or anxiety, then physical education can cope well with such problems. Active exercises allow you to reduce the amount of cortisol hormones and increase the number of pleasure hormones - endorphins.

It is useful to do gymnastics with someone - it is a wonderful way to communicate.

A set of developmental physical education exercises improves heart function. People who actively engage in sports are less likely to develop cardiovascular disease. It also reduces the likelihood of stroke and diabetes. These diseases often appear due to excess weight. Constant control over the body and muscles allows you to regulate extra pounds.

Physical education according to a scheme developed by the attending physician helps older people. If a person is physically active throughout his life, then in old age he has fewer diseases. Exercise helps keep your mind sharp because your brain works better when you're physically active.

Gymnastics helps pregnant women prepare for childbirth. And after the baby is born, the mother will get into shape faster.

Exercising together increases trust in a married couple. Exercise improves your mood and well-being.

Not all people can control the amount of food they eat; physical education training helps combat this problem. When performing simple exercises, the number of ghrelin hormones, which increase appetite, decreases.

A person who loves sports can quickly get rid of bad habits. Active movements reduce the craving for smoking and drinking alcohol. Sport increases the dose of pleasure hormones that were previously replaced by nicotine.

Exercises practically do not harm a person. If you adhere to safety rules when performing complex complexes, you can avoid injuries. When performing initial classes, there is no need to chase results. The intensity of training must be increased gradually. This is especially important for beginners, who may get injured or strain muscles due to excessive zeal. You cannot combine active training with strict diets, because the body is quickly depleted and there will be no strength left to perform physical exercises. Gymnastics has contraindications:

Neurological diseases.
Spinal injuries.
Any wounds on the body.
Varicose veins.
Diseases of the cardiovascular system.
High or low blood pressure.

If a person has a cold, it is better to postpone classes until complete recovery. Exercises are resumed only after consultation with your doctor. If physical education involves lifting weights, it is not recommended to lift heavy weight, otherwise you may get a sprain or injury.

During exercise, you need to control your pulse and breathing. If a person is actively involved in physical education, then it is necessary to correctly create a daily routine, setting aside time for proper sleep and rest. Any movement performed incorrectly can lead to injury. During active physical activity, it is necessary to eat properly and evenly. Only in this case will the exercises be beneficial and not harm the body.

The average person needs between 9 and 20% body fat to function properly. If you reduce your fat percentage too much, you can face serious illnesses. When performing exercises, you need to remember that it is not the duration of the workout that is important, but its intensity. If you incorrectly calculate the time of physical education, you can harm your health. One complex should be performed for no more than 60 seconds, but the pace should be intense. For a complete physical development It is necessary to perform gymnastics for the muscles of the whole body.

General development complex

Most people are recommended for general developmental physical education exercises. For students, schoolchildren and other people who spend a lot of time at the computer, sitting position, such classes are simply necessary. In addition, they do not take much time and can be done at home.

First, exercises are performed for the arms and shoulders. Over time, the upper limbs and shoulders lose their elasticity and become relaxed. As a result, your posture may deteriorate. By performing a simple complex, you can improve the tone of your arm muscles and shoulder girdle. The training is carried out in several sessions. Before performing any exercise, you need to warm up.

For the exercise you will need dumbbells.
10 exercises are performed at one time.
It is necessary to rest the knee of your right leg and right hand on a flat surface.
The back should remain straight and the abdominal muscles tense.
Don't raise your head too high.
The dumbbell is taken in the left hand, the hand is bent.
The elbow remains motionless.
The hand holding the dumbbells straightens.
Then the hand is raised palm up; you need to lock in this position for 5 seconds.
Next you need to return to the starting position.

An effective workout for developing the arms and shoulder girdle is push-ups from the knees. You need to perform at least 10 repetitions at a time. To perform gymnastics, you need to focus on your knees, cross your feet, and raise your torso above the floor. The palms should be close to each other. Then you need to pull in your stomach, while keeping your elbows bent, and lower yourself to the floor. Then you need to slowly straighten up and return to the starting position.

For the neck, a set of general developmental exercises is designed in such a way as to do without additional objects. The exercises are simple, even a schoolchild can do them anywhere - in gym or at home. Typically, such training is carried out during physical education classes in secondary schools. If there are problems associated with neurology, then it is recommended to perform the exercises in a static mode.

If during the exercises a person feels discomfort or pain, then the amplitude of the movements is reduced and the number of repetitions should be reduced. If painful sensations do not stop, then physical education is postponed until the person has fully recovered.

Exercise "pendulum":

The person takes a convenient and comfortable position, while the head should be straight.
The neck is tilted to the left side.
You need to stay in this position for 10 seconds.
Then a tilt is made in the opposite direction.
Repeat at least 6 times on each side.

The next exercise is called “airplane”. You need to lie on the floor on your stomach. Hands spread to the side. A person stays in this position for 20 seconds. Then smoothly and carefully move your arms to the sides 3 times. Next right hand bends over so that it is above the left. Then you should change hands.

The most effective training for the muscles of the thighs and buttocks - this is a squat. Feet are placed shoulder width apart. Gymnastics is performed when the thighs are parallel to the floor. 10 approaches are performed at a time.

In the table of a set of general developmental physical education exercises, training with lying leg raises occupies a key position. Gymnastics is good for adults and children. Several muscle groups are involved during the workout . How to do the “lying leg raise” workout:

The person lies down on a flat surface.
Both legs are bent and raised off the floor to form a 45-degree angle.
Then the legs are spread to the side and fixed in this position.
Then they slowly come together with their knees.

To be effective, you need to perform 2 sets of 10 repetitions.

Good posture makes a person more attractive. It is also necessary for health. To keep your back straight and even, you need to perform special exercises several times a week.

The “reed” exercise is good for posture. You need to get down on your knees, hands clasped above your head. Then the brushes are turned inside out inside up. Hands reach for the ceiling. You need to perform 3 tilts in each direction. Then they smoothly and carefully return to their original position. When performing gymnastics, it is important that your back remains straight and your arms do not bend at the elbows. In total you need to do 5 approaches.

To perform the “worm” exercise, you need to sit on your heels and place your hands on your knees. The legs are spread apart, the elbows are bent and lowered to the floor. You need to tilt your head and stay in this position for 15 seconds. Recommended number of repetitions is 4 times.

To keep your back straight and beautiful, you need to perform a complex to create balance. During gymnastics, all muscles are strengthened and the tone of the back muscles increases. It is especially indicated for elementary school students, who have a high risk of developing scoliosis during this period due to unusual load on the back.

The complex is performed using a support or lying on the floor. Exercises are done in one place or when a person is in motion. Gymnastics performed on site:

Jumping.
Various movements with legs and arms.
Torso rotations.
Straight stand on heels or toes.

Gymnastics in motion includes walking various types, use of loads, overcoming obstacles, dance moves and easy running.

Breathing to combat stress

Breathing exercises allow you to get rid of extra pounds, normalize digestion and put your nerves in order. There are 3 basic exercises that help you relax and fight stress:

Shoulder straps.
Pump.
Palms.

The “shoulder straps” exercise is performed while standing on the floor. Hands must be pressed tightly to the stomach. You need to take 9 breaths in a row. There is a 5 second break between them. As you exhale, push your hands towards the floor. At the same time, the arms are straightened. As you exhale, your hands are pressed to your stomach again.

When performing the “pump” exercise, a person stands leaning slightly down. In the middle of the tilt, you need to inhale air through your nose. The inhalation ends when the bend is completed. Then you need to straighten up and take a break for 5 seconds. Do 12 repetitions in a row.

The palm exercise is done as follows:

Take 5 deep breaths through your nose.
Exhalation is done quietly through the mouth.
When inhaling, you need to clench your fists.
You need to hold for 7 seconds and then lower your hands.
When inhaling, the stomach and shoulders are relaxed.

The palm training should be done 12 times in a row.

Properly distributed physical activity has a positive effect on human health. If you do it several times a week simple exercises, then this has a positive effect on posture and muscles. Physical education helps restore vitality and prolong youth.