Dumbbell training program Evgeny Sandov. The founder of bodybuilding Sands and his dumbbell gymnastics

A set of exercises, performed with light dumbbells (start with 2 kg), non-stop for 20-30 minutes.

Exercise 1. Lifting the biceps with a direct grip.
Take dumbbells in your hands, and take the starting position, as described in the introductory part of these exercises (see). Now bend your knees slightly and turn inside arms fully forward. In exercises with light dumbbells, the knees should be bent so that the leg muscles can feel the tension in the upper limbs. Squeeze the dumbbell handles and tighten the muscles of the hands; then alternately bend and unbend each arm at the elbow until the dumbbell is in line with the shoulder, the back of the hand is in front, the shoulders and elbows are down, and the arms are close to the sides. In the lower position, straighten your arm to its full length, and repeat the movement until the muscles ache. This exercise will mainly develop the biceps flexors and triceps extensor muscles.

Exercise 2. Lifting the biceps with a reverse grip.
The same exercise as the first, except that the back of the hands and forearms are directed forward, and when the latter are bent at the elbow, the joints of the hand are close to the shoulder. The alternative movement of flexion and extension of the arms at the elbow should be performed rhythmically but vigorously until the flexor and extensor muscles become firm. The action will have a stimulating effect on the respiratory system and blood circulation.

Exercise 3. Hands to the sides, alternate bending.
Raise your arms to the sides to full length, with shoulder level. Turn the inside of your forearms up, and alternately bend your elbows towards your head until the dumbbell is over your shoulder. Keep your arms at shoulder level, do not let them drop, and in the straightening movement, fully extend your arms and tighten your muscles. The main muscle that works here, in addition to the biceps and triceps, is the deltoid muscle, which covers the shoulder. The effect of alternating arm curls is perhaps more beneficial than when both arms are bent at the same time. The main advantage is that one hand rests for a moment, and does not overstress the heart by increasing blood circulation.

Exercise 4. Bending with two hands.
The same exercise as the previous one, however, bend your arms at the same time. The exercise can be modified to benefit: lean back slightly and tilt your head down, the forearms are bent inward towards the shoulder, in this position the dumbbells are outward from the armpits. Exercise develops biceps, triceps and deltoid muscles. It also stimulates breathing and speeds up blood flow.

With regular alternation of movements, such as here and elsewhere in this series, the student should try to keep the rhythm, because the rhythmic movement is carried out automatically, and therefore reduces the feeling of fatigue, freeing the brain from the worries of muscular action. However, the habit of paying attention must be formed before the movement becomes automatic.

Exercise 5. Raising the arms to the sides.
At the same time, move the pelvis and shoulders forward, bending the upper back, raise your arms in front of you to the level of the chin, elbows straight. From this position, at the same time, both hands are deftly pulled back behind the line of the shoulders. Bring them back quickly forward again, and repeat the opening motion as often and vigorously as you can. This exercise is intended to reveal chest to give mobility pectoral muscles And shoulder girdle. Increase blood flow to the organs of the chest and head.

Exercise 6. Lifting dumbbells over your head.
Bend your arms to your shoulders, palms inward, elbows close to your sides. Alternately raise your arms vertically, trying to stretch them over your head in full length. The head and torso are straight, the chest is straight. Muscles involved in this exercise: biceps, triceps, deltoids, trapezius, lats and other muscles on the back and sides. Their action opens the chest and increases its mobility.

Exercise 7. Lifting dumbbells in front of you.
Hands with dumbbells rest lightly on the front of the thighs, knuckles out, knees bent, chest pulled in and down, back slightly arched. Raise your straight arms alternately, forward and up, to the line with the crown of your head, lowering one hand, raise your friend. Maintain this exercise as vigorously as possible, while the lungs breathe absolutely freely and unhindered. Exercise increases mobility shoulder joints, and especially strengthens the anterior deltoid muscle, latissimus dorsi and pectoral muscles.

Exercise 8. Dumbbell twists on outstretched arms.
Raise your arms to the sides to shoulder level, keep the muscles in tension all the time. At the same time, rotate your arms with dumbbells as far as possible along the axis of the wrist, repeat until muscle fatigue. The exercise can be supplemented by bending the arm at the wrist back and forth. Make sure that your arms do not fall below shoulder level, and it is not allowed to turn on elbow joint: move completely with the wrists. This exercise is useful for strengthening and flexibility of the wrist muscles.

Exercise 9. Rotation of dumbbells on outstretched arms.
Raise the dumbbells by the spheres or edges, firmly clasping the palm like a ball. Now raise your arms to the sides to shoulder level. In this position, turn the right dumbbell from left to right, and the left dumbbell from right to left in a circular motion of the wrist. Continue the exercise until the muscles get tired. The rotational movement is carried out entirely by the wrist, and has a beneficial effect on the numerous muscles of the forearm.

Exercise 10. Rotation of dumbbells on outstretched arms forward.
The same movement, but the rotation of the right hand should be from right to left, and the left hand from left to right. This exercise will give flexibility to the muscles of the forearm, and give them strength and endurance.

Exercise 11 right foot, left hand.
Place the dumbbells on the floor where they should lie along the outside of each leg, center of the handle in line with the toes. Take the dumbbells and stand at attention, head and body straight, knees bent. Rotate the heel halfway to the left, toes 60 degrees; the body should turn on the hips, maintaining as much as possible the first position. At the same time bring the left forearm to the waist, at a right angle to the body; take a good step forward with your right foot, and lunge with force with your left hand in the same direction, as if striking swipe, and quickly return. Repeat the movement until the muscles are well tired, the right arm remains tense. Returning, return the elbow back and the chest forward. The muscles involved in this exercise are: anterior deltoid, biceps, triceps, serratus anterior, and pectoralis major. When the body is rotated on the hips, lung motion is good for the abdominal muscle and promotes circulation in the area.

Exercise 12. Lunges with the left foot, right hand.
The same movement, now the right arm and left leg are acting. Half a turn, therefore, will be to the right. In these movements circulation and breathing are very helpful, inhaling should be done when the arm moves back and exhaling when pushing forward.

Exercise 13. Push-ups from the floor.
This exercise is performed without dumbbells. Support the body rigidly on unbent arms and toes; then lower the body by slowly bending the elbows until you reach the prone position, and raise it by straightening the arms, repeating the movement as many times as possible. Be sure the body and lower limbs remain rigidly straight and do not touch the floor. The exercise is useful for strengthening all the muscles of the body and expanding the chest. Beginners should do push-ups gently until the biceps and triceps are very well trained. Then you should stretch the body in a lying position, horizontally forward, as far as possible.

Exercise 14. Push-ups from the floor with a tourniquet.
This exercise is the same as #13, only made more difficult by pulling on the rubber straps that surround the neck and, due to the force of resistance, increase the development of the arms in an attempt to lift the body from the prone position.

Exercise 15. Lifting the body from a lying position.
This exercise is designed to strengthen the abdominal muscles, and has an important effect on digestion. First performed without dumbbells, then with light weight dumbbells. Lie on your back on the floor, on a sofa or bench, full height, hands on the side, fix the legs under some kind of weighting agent (sofa, barbell); then raise the body at the hip joints from the supine position, and slowly lower it back to the horizontal position, repeating the movement until the abdominal muscles feel the tiring effect of the exercise. After a while, when the student gets used to the tension, the exercise can be made more difficult by taking dumbbells in each hand, and in a lying position, raise your arms straight behind your head. The exercise can also be performed without weighting the legs. Before lifting the body, take a deep breath, exhaling lower it. When lifting, in a sitting position, the body should also be bent forward, as far as possible towards the legs. With dumbbells in hand, it will also be helpful to cross the wrists over the head, and thus bring the body up and forward, the head as if locked in the outstretched arms and moving with them. For people of full complexion and tending to overweight, the exercise will be very beneficial, increasing blood circulation, burning fat, and the exercise itself prevents the formation of fat.

Exercise 16. Squats.
This exercise is designed to develop the hip extensors. Take dumbbells in each hand, come to attention, the body is straight, the head is straight, the chest is straightened, and the shoulders and hips are well laid back. With your knees bent, lower your body vertically towards your heels, keeping your back straight and your chin tucked in. Return to the starting position, and repeat until the muscles ache. This exercise develops the body well and gives flexibility. knee joints. Make sure that the body does not sway or lean. After a pause, you can change by lifting your heels and squatting on your toes, keeping a rigid position straight, and rising as high as possible in each movement without losing balance. This movement will bring great benefits to the muscles of the lower leg; it will also give elasticity to the feet and ankles.

Exercise 17. Pump.
This exercise can be done with or without dumbbells. From a quiet position, slowly bend your torso in hip joint, alternately left and right, the hand or dumbbell is slightly pressed against outside hips and slides down until it reaches the bend of the knee. When one hand touches the side of the knee, the other hand should raise the dumbbell to the armpit. Exercise is good for oblique muscles, abdominals, and other muscles that support and protect the lateral parts of the abdomen. It will also give flexibility to the spine and increase blood circulation, mainly along the feeding veins of the stomach and liver.

Rep table

The table shows the number of repetitions in each of the above exercises, which should be performed daily, and subsequently the increase ratio is determined by each student himself, as he feels what kind of load he can withstand. Women and children should try to do one-fifth or one-fourth, the number of repetitions is indicated for men.

* The book "System physical development Eugenia Sandova" (1894).

Eugene Sandow is one of the greatest strongmen who was not endowed with nature, but developed his strength through constant systematic training. Sandow's biography is described in the book "The Secret of the Power of Eugene Sandow", in two other books you can familiarize yourself with the training systems of the great athlete.

The author gives simple, but at the same time effective recommendations for the development of body strength, with the help of which he himself achieved great results. The training system is performed with dumbbells and is suitable for doing at home.

Here are some achievements of strongman Evgeny Sandov:

• For several seconds, he holds weights of 27 kg on his arms extended forward.
• Within four minutes, it is wrung out lying on the floor 200 times.
• Leaning with his heels on one chair, and with the back of his head on another, he holds two people on his chest, and in his outstretched hand - a 22-kilogram weight.
• Holding a 1.5-pood weight in each hand, he stands on a handkerchief, then jumps and does a back somersault, as if landing again on a handkerchief.

* The exact weight of the kettlebells was 56 pounds, or 25.4 kg. This is slightly more than 1.5 pounds = 24.57 kg.

• A platform is placed on Sandov's chest, and he holds three horses on it. In another room on the platform there is a piano and an eight-piece orchestra.
• Around 1894, Sandow sets a world record: he squeezes a barbell with huge hollow balls with one person sitting inside with one hand. The weight of the unusual bar was 269 pounds, or 122 kg!

* In Russian articles, another figure is found: 7 pounds 13 pounds \u003d 120 kg.

• During the American tour, in San Francisco in 1894, Sandow wrestles with a lion - in a muzzle and shod in mittens. The lion rushed at Sandow, who caught him, held him and threw him away.
• In 1895, Sandow performs the most difficult power trick - he lifts and squeezes a barbell weighing 115 kg with his right hand and then transfers it to left hand, crouches and lies on the floor on his back and, then, without lowering the barbell, gets up.

Eugene Sandow(1867-1925) - an outstanding athlete of the XIX century, the founder of bodybuilding. He grew up as a weak and sickly child. As a medical student, he became passionately interested in anatomy and exercise to get rid of weakness. I began to train regularly and the problem was solved: tone, health and strength came. Soon he became a circus athlete, demonstrated an athletic physique, power tricks, mastered acrobatics, horse riding, and wrestling. And then he reaches a phenomenal level of development of strength and body, becomes the strongest man in the world, setting several world records.

Sandow's coach was Louis Durlacher, referred to as a professional strongman who brought up many famous weightlifters. his success coaching consisted in progressive increase in burdens, at the time it was a revolutionary training technique. Sandow applied this principle to strength gymnastics, gradually increasing the number of repetitions, then the weight of the dumbbells. He advertised his power achievements as the achievements of advanced science and the revival of the ancient Greek ideal.

Anthropometric data:
Height - 170 cm
Weight - 75 kg
Biceps - 43 cm
Forearm - 33 cm
Thigh - 63 cm
Calves - 40 cm

Sandow developed a social movement for, created institutions in England physical education, as well as physical culture salons - prototypes of gyms, promoted his system of exercises for gaining strength and health. In 1911, King George V of England awarded Sandow the title of Professor of Physical Development. The following year, Sandow wrote his the best book"Strength and Health: How Disease Can Be Successfully Conquered by Physical Culture".

Force numbers by Evgeny Sandov

1 . In 4 minutes, I did 200 push-ups from the floor.
2 . For several seconds, he held weights of 27 kg on his arms extended forward.
3 . Leaning with his heels on one chair, and with the back of his head on another, he held two people on his chest, and in his outstretched arm a weight of 22 kg.
4 . Holding in each hand 1.5 pood weights (25.4 kg each), he stood on a handkerchief, jumped forward and did a somersault back, as if landing again on the handkerchief. And so several times.
5 . With one hand, he squeezed a barbell with huge hollow balls, inside of which one person was sitting. The weight of the unusual bar was 122 kg.
6 . During the American tour, he fought with a lion - in a muzzle and shod in mittens. The lion rushed at Sandov, who caught him, held him and threw him away, threw him over himself, pressed him to the arena.
7 . With his right hand, he squeezed a barbell weighing 115 kg, then shifted it to his left hand, lay on his back, and without lowering the barbell, inserted it.

Secret of strength

1. Comprehensive muscle development: exercises with light dumbbells, exercises with weights, static load.

2. Conscious muscle contraction:"One must acquire the ability to concentrate one's mind on the muscles and subordinate them to his absolute influence."

3. Don't waste time- exercise with dumbbells and train in muscle tension throughout the day. While reading, during a simple rest, in moments of waiting ..., try to contract the muscles more and more.

4. Step load increase- number of repetitions, weight of dumbbells.

“The body, like a child, needs education, and such education can be provided by exercises that help develop not only muscles, but also improve health” - Eugene Sandow.

Focus on exercise- Sandow sincerely and persistently stated that this is the key to success in gymnastics. By tensing the muscles, the student must concentrate the mind and willpower when working with weights or in any muscle exercise. Exercise, of course, must also be systematic, persistent (not backing down when you feel tired in a hard exercise or workout), and thorough.

The secret of strength is in conscious muscle contraction. Dumbbells only help to better feel the work of the muscles.

* The weight of the dumbbells should be light, for beginners they can be made of wood. For women and children 1-2 kg, for adult men from 2 kg.

* A set of exercises with light dumbbells lasts 30 minutes, if you can not do it continuously, you can 15 minutes, or twice a day for 15 minutes.

* Exercises are performed until muscle pain.

* There must be a concentration of will in the exercises, dumbbells must be held and used not passively.

* What part of the day should you devote to exercise? It depends on the student himself: some find early morning the best and most convenient time, others in the afternoon, others in the evening. Therefore, I do not set a strictly defined time. Choose the time that is most convenient for you. But best time for training, I think - early morning.

* Exercise should be performed no earlier than 2 hours after eating.

* It is advisable to exercise in front of a mirror, so you can follow the movement of the muscles.

* Gradual progress - don't rush to increase dumbbell weights and reps, beware of doing too much, adapt to your personal requirements. After 50 years, you should follow the tables for ages 15 to 17.

* Success depends not only on physical constitution, but also on the degree of participation of their will in the exercises. Muscles are developed by the brain, which can do as much and more than dumbbells.

* Practice muscle contraction whenever you are sitting idle, and by contracting them every day you will find that this will work just as well as using dumbbells or other vigorous exercise.

* Alternating movements in exercises - in this way one muscle group rests for a moment while the other moves. It also results in freer blood circulation than with the simultaneous execution of movements.

*Before 7 years, these exercises should not be practiced.

* One should beware of overworking, and most importantly, do not exercise too vigorously. It will be convenient to give each hand 1 second to move. Thus, in the first exercise, 10 movements with each hand will take 20 seconds. Do not make sudden movements either, but exercise with ease and grace.

* After exercise, take a cold bath, after preparing the body for water procedures(hardening).

Sandow, Eugene Eugen Sandow, birth name Friedrich Wilhelm Müller (1867-1925). Popular strong man early 20th century, founder of bodybuilding and bodybuilding, founded physical development clubs. For the first time in the world, the athlete was awarded the title of professor of physical development.

Biography

Born in the family of a German - a greengrocer (greenery dealer), Koenigsberg. He, like many urban residents of the Baltic states, was not distinguished by good health. He entered the university at the Faculty of Medicine, where he seriously took up anatomy and physical exercises. Friedrich's own daily practices under the supervision of Attila's strongman coach (an Italian circus strongman) changed Friedrich: the young frail man gradually became strong, athletically built. Continuing classes according to a scientifically developed methodology, he achieved phenomenal results in strength training, he was recognized without objection as the strongest man.

Sandow's book "Strength and How to Become Strong" details the method of training with dumbbells. Simple exercises are recommended for both adults and adolescents - both boys and girls. The presence of diseases, even chronic ones, is not a contraindication for gymnastics. The main thing is to follow the instructions of the book, do not exceed the recommended number of approaches performed and the mass of weights lifted.

The rules for performing Sandow's dumbbell gymnastics are based on the principle of education human body, the need to develop not only muscles, but also improve health. You should do it daily, in the morning, 2 hours after breakfast. Make movements, following the correct execution. Do not exceed the number of repetitions, increasing repetitions by 3 times every 6 days. It is recommended to start working with two-kilogram dumbbells. Increase weight every six months. After class, Sandov recommended taking a cold bath, you can take a shower or pour water on the street in summer. Water cold procedures are finished by rubbing with a dry terry towel until the skin turns red.

In the book, Sandow announced that after 4 years of training according to the original method, trainees will have developed, relief muscles, crushing strength.

Morning exercises of 18 exercises will give enough power load. Basic stance: stand straight, heels together, socks apart, arms with dumbbells lowered along the body, elbows fixed. Beginners should keep their knees slightly bent to avoid injury.

1. Direct grip, alternately bend and unbend the arms at the elbows, the biceps are being worked out.
2. Reverse grip, the same bending of the elbows.
3. Hands to the sides, alternating bending and unbending the elbows, not lowering below shoulder level.
4. Similar to exercise 3, but do it with both hands at the same time.
5. Hands forward, palms inward. Extend your arms horizontally to the sides.
6. Dumbbells with a direct grip to the shoulders, alternating them, vertically raise and lower. Vertical press.
7. Lean forward from the main stance, dumbbells on the hips. Alternately raise your arms forward up, not lifting above the shoulder.
8. Raise the dumbbells to the sides, direct grip. Do circular motions in the wrist joints clockwise, then in the opposite direction.
9. Position ex. 8, rotation of the arms at the elbows.
10. Lift the dumbbells up, lean forward, touch the floor without bending your knees. Come back to starting position.
11. Difficult exercise. Basic stance, straight grip. Bend your right arm at the elbow at a right angle, dumbbell at the waist. Lunge forward with your left foot while straightening your right arm. Return to the stance, then repeat the mirror movement: lunge with the right foot and left hand.
12. Raise straight arms through the sides up, release to the starting position.
13. Push-ups from the position of the emphasis lying on the floor, done without dumbbells.
14. Side bends with simultaneous bending hands, alternately touching the armpits with dumbbells.
15. Lie on your back, stretch your arms behind your head, fix your feet. From this position, sit down, then bend over, keeping straightened arms constantly pressed to the head. Touch the dumbbells to the legs and return to the supine position on the floor.
16. Without dumbbells, lie on your back, hands under your head. Raise straight legs up, pressing the lower back to the floor. Return the legs to their original position, using only the muscles of the press.
17. Base stand. Rise on your toes, sit down and return to the starting position. According to Sandow, squats are done on toes, knees are bent to a right angle.
18. The final exercise is the main stance, bend and unbend the wrist joints.

A sedentary lifestyle provokes insomnia, nervous exhaustion, and various diseases. 18 exercises repeated regularly will help strengthen nervous system. By doing exercises 11, 12, 14, 15 you can correct indigestion. Constipation exercises are numbered 14 to 18.

These 18 simple exercises strengthen the body and spirit, help get rid of laziness and various ailments, training will improve mood. The principle of conscious muscle work developed by Sandov helps not only to increase muscle mass, but also improve blood circulation, which should have a good effect on work internal organs. Before starting classes, you should consult a doctor, because excessive exercise stress can be dangerous in some diseases, such as heart disease, hypertension.

H German athlete Eugene Sandow at the end of the 19th century was one of the most strong people in the world* After moving to England, he did a lot to spread his system of training. She from his books "Strength and how to abtain it" was translated in Russia and was very popular.

The dignity of this system, like any other, can only be assessed in practice. But the fact that, thanks to her, Sandow himself, who was a frail and sickly young man, became one of the first strong men in the world, and that numerous followers spoke very well of her, speaks for itself.

The Sandow system is designed for people of different sex and age and is intended as a means of improving health. At the same time, it is noted that it can also be used for those who want to become a famous athlete in the future.

BASIC PRINCIPLES OF THE SANDOW SYSTEM

1. Strict gradualness in increasing loads. Exercises, with some exceptions, are the same for everyone, but each gender and age corresponds to a certain weight of dumbbells and the number of repetitions. The sequence in increasing loads is also determined.

It is recommended that these instructions be observed with all accuracy, because the fidelity and strength of success depend on this. In pursuit of "early" success, you should not prematurely increase the weight of dumbbells and the number of repetitions. This is more likely to bring harm than good (especially to a young, fragile body). Moreover, those who are infirm or in poor health are advised to proceed with the exercises according to the table, one step below their age.

2. The predominant value of conscious muscle contraction during exercise. This is the "nail" of the Sandow system, which is the basis for the successful development of strength. Performing each exercise, you should focus not on its result, not on the weight of the dumbbells, but on the very process of muscle contraction. It is necessary to consciously contract the muscles, while dumbbells serve only as an additional regulator of strength and uniformity in movements.

According to Sandow, the brain can do as much or more than dumbbells. It is precisely because of the great importance of this side of the system that the explanations for the exercises provide the main muscle groups, the conscious contraction of which performs one or another movement.

SANDOV'S EXPLANATIONS TO HIS SYSTEM

When they start the system of exercises set out in the attached tables, the very first question arises: “What part of the day should I devote to training?” I do not set a strictly defined time. Golden Rule is to choose the part of the day that is most convenient for you. If possible, do not start exercising earlier than 2 hours after eating. Also, don't exercise just before bed if you find it makes you sleepless. Many of my students find that they sleep much better after exercise, but for some, the exercise has the opposite effect.

It is advisable to exercise in front of a mirror, undressing (at least to the waist). In this way, you can follow the movements of different muscles. And to see their work and to observe their gradual, even development is in itself both a help and a pleasure.

Students should not lose heart if after the first days of training they feel tired. To them I strongly recommend that you do not give in to seeming difficulties; if you want success, then go ahead and never back down. This fatigue, moreover, becomes a very pleasant feeling. You will like it soon. Personally, I can say that it is one of the most pleasant sensations that I have ever experienced.

I am often asked how long does it take to become strong? The answer depends on yourself, but not only on your physical constitution. The main thing is the participation of your will in the exercises. Muscles are developed by the brain, which can do as much if not more than dumbbells. For beginners, the most difficult part of my system is to learn to focus my thoughts so strongly on my muscles that I gain absolute control over them. The ability for such control is acquired gradually. The brain sends an order - the nerves receive it and transmit it to the muscles. With regard to the willpower used in this, it should be remembered that tensions can be achieved by simple contraction of the muscles, without lifting weights.

You may notice that in my exercises I insist on alternating movements. In this case, one muscle group is resting while the other is working. This ensures freer blood circulation than with simultaneous exercise.

EXERCISES THAT COMPOSE THE SANDOW SYSTEM

1. Turn the inside of your arm forward and, tensing your muscles, bend your arms alternately, bringing the dumbbells to your shoulder. Shoulders and elbows should be at the same time lowered, and top part arms - close to the sides. Lowering the dumbbell, you should straighten your arm quite straight. Develops biceps (biceps muscle).

2. Turn the outer side of the arm forward and do the movements as in # 1, but in this exercise, bringing the back of the hand to the shoulder. Develops biceps and triceps (triceps muscle).

3. Stretch your arms apart, at shoulder level, turning the inside of the arm up, and alternately bend your arms so that the dumbbell falls on your shoulder. At the same time, it should be observed that the arms do not fall below shoulder level. Straightening your arms, you should stretch them to their full length, stretching the muscles. Develops biceps, triceps and a wide dorsal muscle.

4. The exercise is the same as number 3, but the bending of the arms is done simultaneously, and not alternately. Develops the same muscles.

5. Stretch both arms forward, at mouth level, straightening your elbows and tilting your head. From this position, spread them back to the line of the shoulders, then quickly return them to their previous position. Develops muscles: deltoid and pectoralis major.

6. Bend both arms to the shoulders, palms inward and alternately straighten them above the head, in a vertical direction. Lowering the hand, the elbow should touch the side and be brought back a little; stand at the same time should be straight, with shoulders thrown back and protruding chest. Develops biceps, triceps, deltoid and broad spinal muscles.

7. Slightly bend your back and lower your hands to your feet, above your knees, with the back side outward, slightly concave your chest. Alternately raise your arms in full length, forward and up, to shoulder level. Develops the deltoid muscle.

8. Stretch your arms apart, at shoulder level, and at the same time quickly turn them on the axis of the forearm. Diversify the exercise by bending the brush back and forth. Develops the muscles of the forearm and hand.

9. The position of the hand is the same as in number 8. Taking the dumbbells by their ends, turn them from right to left, with a rotational movement of the hands. Develops the same muscles.

10. Exercise is the same as number 9, but the dumbbells, taken by the ends, rotate from left to right. Develops the same muscles.

11. Place the dumbbells on the floor, along the outer sides of your feet, with the center of the handle toward your toes. Bending down, lift them up, standing at attention!, and make half a turn to the left on your heels. Raising the right forearm to the waist, at a right angle to the body, make a strong lunge with the left leg and right arm. Quickly straighten up to the original position, bringing the elbow back. Stretches muscles. Develops muscles: deltoid, wide dorsal, pectoralis major and leg muscles.

12. The same as in No. 11, but in the opposite direction, i.e. a half-turn is made to the right, the left forearm rises to the waist and the lunge is made with the left hand and right foot. Develops the same muscles as in #11.

13. Push ups. Leaning on the hands and on the toes, alternately lower and rise (by bending and straightening the arms). It should be kept completely straight, the head, torso and legs should be in a straight line, the knees should not be bent; descending, you should not touch the floor with either your torso or lower limbs. This exercise does not use dumbbells. Develops biceps, triceps, muscles: deltoid, pectoralis major, wide dorsal, quadriceps (extensor leg) and oblique abdominal.

14. Tilt your torso to the right and left without moving your lower limbs. At the same time, alternately bend your arms, turning your hands with dumbbells into the armpit. Develops muscles: arms, shoulder and oblique abdominal.

15. Lie on your back with your arms extended at your sides. Step up to sitting position, leaning towards the toes, and lower back to a horizontal position. This exercise is done first without dumbbells. Subsequently, you can first take one dumbbell in both hands, and even later, one in each hand and, stretching your arms behind your head, do the exercise, as described above. Develops abdominal muscles.

16. Lie on your back (with your arms behind your head). Raise both legs at the same time, with toes extended and knees straight; bring it from farther forward and then slowly lower it to its original position. Develops muscles: abdominal, inguinal and quadriceps (extensor leg).

17. Slowly rise up onto your toes and then back down onto your heels. Develops leg muscles.

18. Keep your arms parallel to your sides and turn your hands in and out. Develops the muscles of the forearm and hand.

LOAD CONTROL ACCORDING TO THE SANDOW SYSTEM

For boys and girls ages 7 to 10 (use 1 lb dumbbells only)

exercise number		Increase in the number of movements*
		One every three days
		One every five days
		One every three days
		One every five days
		One every five days
		One every two weeks
		One every three days
		One every two weeks
16 (boys only)
		One every three days
		Similar programs are offered for boys and girls aged 10 to 15. Two pound dumbbells (ages 10-12) and 3 pounds (ages 12-15) are recommended. For girls aged 15 to 17 (use 3 lb dumbbells only) exercise number Number of repetitions for each hand Increase in the number of movements One every three days One every five days One every three days One every five days One every five days One every two weeks One every three days One every two weeks One every two weeks One every three days For boys aged 15 to 17 (use 4 lb dumbbells first) exercise number Number of repetitions for each hand Increase in the number of movements* One in a day One every two days One every three days One every two days One every three days One every two days One in a week One in a day One every three days One every two weeks One every three days Workout printout For girls aged 17 and over (use 4 lb dumbbells only) exercise number Number of repetitions for each hand Increase in the number of movements One in a day One every two days One every three days One every two days One every three days Before fatigue One every two days One every week One every three days One every three days For boys aged 17 years and over (use only 5 lb dumbbells at first) exercise number Number of repetitions for each hand Increase in the number of movements five every day two every day One every day One every three days One every two days Before fatigue One every two days One every three days two every day One every two days two every day Workout printout After increasing the number of repetitions in the first exercise to 120, and in other exercises - in proportion to this, it is recommended to train at the achieved level for 6 months. Then you should increase the weight of each dumbbell by 2 pounds and start again, focusing on the table. Similarly, it is recommended to increase the load in the future. The author claims that after training course with dumbbells weighing up to 20 pounds each, the practitioner will become as muscular as he is****