Volitional gymnastics. Gymnastics Anokhin: isometric exercises of volitional gymnastics

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Today there are a huge number of gymnastics. They can have a variety of purposes and therefore it is often easy to confuse what exactly you need. Today we will consider in more detail what Anokhin's gymnastics is. She is quite popular, but at the same time she has a narrow circle of followers. That is why not everyone can do it.

The essence of Anokhin's gymnastics

Gymnastics was created by a doctor who dedicated his life not only to medicine, but also to sports. That is why it has no contraindications for health and is suitable for everyone. You may hear another name for gymnastics - this is the way of the warrior.

The essence of Anokhin's gymnastics

That is, only volitional strong people will be able to fulfill it. This is a challenge to test your willpower. So, it has special indicators. Firstly, its main essence lies in the fact that it is necessary to strain each muscle group separately, then weaken it. It is important to imagine the load that you can produce. These exercises will help you tone your muscles, strengthen them and, most importantly, you can easily control your body, you can develop one or another muscle group separately.

The basic principles of Anokhin's gymnastics

There are eight basic principles for practicing this gymnastics.

• The main thing is concentration. Think about what muscle you are developing, what muscle group you are pumping, only after that the result will be exactly what you need.
• It is necessary to increase the number of exercises, the frequency and strength of their implementation gradually, it is impossible to rush here.
• requires that we breathe properly.
• When performing gymnastics, you need to strain your vessels that work as much as possible, this also applies to muscles.
• It is necessary to strain only those muscle masses that are working now, that are contracting.

The basic principles of Anokhin's gymnastics

• It is better to practice in front of a mirror, it is best to do it naked. This will help you make sure that you are doing the exercises correctly. Before the mirror, you must perform at least at the beginning, then, when you perform automatically, you can refuse the mirror.
• After completing the exercise, you need to take a shower. After a shower, you need to rub yourself with a towel, we do it intensively. This will help relax the body.
• Nutrition is the key to your success. You need to eat wholesome and healthy food. Do not deny yourself vegetables, fruits and meat products. But remember that there is no need to increase the amount of meat in your diet. Many people think that if you are athletic, you need to increase portions of meat, this is an erroneous opinion. Eat as usual, just add some vitamin and minerals.

How to practice according to the Anokhin method?

Classes will take approximately 20 minutes per day. You will spend no more than five seconds on each exercise, you need to perform it about 10 times a day. We do two approaches.

How to practice according to the Anokhin method?

We do not start training with all the exercises at once, the first five are enough for you to start. There are 15 of them in total. Then we add one of them weekly. After three months, you will be able to use the entire complex in your studies.

Anokhin gymnastics exercises

There are fifteen exercises in the complex of this gymnastics. Anokhin's gymnastics is a complex complex that must be done in order and not change the sequence.

1. We raise our hands to the sides, squeeze our hands into a fist, turn our palms up. Next, tighten your shoulders. muscle groups, it is the biceps muscle groups that should work. We bend and unbend our arms, imagine that you are lifting a huge load, imitate it.
2. Bring your hands forward, clench your fist. We spread our arms, imagine weights, you can think about dumbbells.
3. Lie on your back, hands behind your head. We raise our legs one by one. We also think about weighting agents.
4. Hold on to the back of a chair, do squats.
5. Feet shoulder-width apart, arms to the sides, raise and lower your arms.
6. We take emphasis lying down, strain the body, perform push-ups.
7. We arrange the handles, we rotate the muscle groups.
8. We lie down on the floor, arms crossed on the chest, raise chest, the body is kept in tension.
9. The legs are bent at the knees, one arm is lowered, the other is raised up. We change hands one by one.

Anokhin gymnastics exercises

1. We hold on to the back of the chair, lift the socks up, then lower the feet to the heels.
2. We put our hands in front of us and unbend at the elbows.
3. We bent our arms into the castle, turn to the side and bend over, then also in the other direction.
4. We stand near the chair, drop from heel to toe.
5. Bend your knees and lean back and forth.
6. One arm is up, the second is bent at the elbow, we change their position and position.

Think about the weight, how hard you lift them. This is where the tempering of will and inner strength takes place. This will help increase muscle mass and put in order general state body.

Video of Anokhin's gymnastics exercises

If you have just started classes, then Anokhin's gymnastics video will help you. You can find it on the Internet. They are available on almost all video sites. There you can carefully consider the execution technique.

Video of Anokhin's gymnastics exercises

If suddenly you do not understand how to do it, then you can view it again and pause. The video will help beginners understand the implementation of volitional exercises. You will find the rules and technique of execution, as well as the theory about these exercises.

Volitional gymnastics was invented back in the twentieth century by the great physician Anokhin. Who was, among other things, also an avid sports fan, Anokhin developed a set of exercises aimed at developing muscles and increasing strength. The difference between this gymnastics and others lies in the complete absence of any auxiliary shells. To perform gymnastics, a person simply needs to stand in front of a mirror.

According to the system of doctor Anokhin, a lot of famous athletes of the twentieth century were engaged. Anokhin himself always said that his gymnastics is not intended to endow a person beyond his abilities, but at the same time it allows you to improve your health and keep your figure in shape. To practice this gymnastics, you don’t really need anything except the presence of two walls, a roof over your head and willpower. No wonder the revolutionaries loved this gymnastics so much - it could be performed both in prisons and in Swiss emigration.
The basis of Anokhin's methodology is willpower, since no shells are used when performing exercises from Anokhin's gymnastics, any effort on the muscles is controlled only by willpower. The person himself strains the muscles, thereby simulating the overcoming of resistance. The effectiveness of volitional gymnastics is evidenced by the fact that it is still popular, including among professional athletes. If you systematically engage in this technique, the athlete receives unlimited power over his body and muscles.

The result does not depend on any external factors and anyone who decides to use Anokhin's gymnastics in their training can achieve high performance. No wonder the athletes of the last century were so proud of their muscles, which they built up without auxiliary equipment such as barbells, dumbbells, protein shakes and so on.

Principles of the methodology

• You need to focus on the working muscle.
• Do not rush with the number of workouts, it is better to gradually increase the load.
• When performing any exercise, it is important to monitor breathing, it must be correct.
• Any movement must be performed with maximum muscle tension.
• When doing gymnastics, try to strain only the muscle group that is on this moment participates in the movement.
• Any exercises according to the Anokhin technique must be performed in front of a mirror - this is important.
• After each workout, be sure to take a contrast shower and rub yourself with a towel for as long as possible. 8. Being engaged in the Anokhin system, you should not overeat, eat only wholesome food in moderation.

To obtain good result from training, it is recommended to do gymnastics according to the Anokhin system several times a day. In total, gymnastics should take about twenty minutes. Each physical the exercise must be repeated ten times, and the duration of one exercise is five seconds. The first few weeks you need to do only 5 exercises, adding one exercise every week, after a few months you can fully engage in the method of Dr. Anokhin.

Popular exercises

• Rack. Spread your arms out to the sides and raise them up, clench your fingers into a fist. Bend your arms at the elbow joint while straining strongly shoulder muscles. Stretching your hands to your shoulders, spread your arms in different sides. At this exercise it is very important to breathe correctly, namely: when bending your arms, inhale, when unbending, exhale.
• Legs at shoulder level. Extend your arms out in front of you and curl your fingers into a fist. With all your strength, squeeze the muscles of your back and arms, spread your arms to the sides, then bring them together in front of you, imagining that you are squeezing something in front of you, do not forget about breathing.
• Lie on your back with your hands under your head. Maintaining complete immobility of the body, raise your legs to the top one by one. Breathing should be calm and even, the muscles of the abdomen and legs should be involved from the muscles.
• Take a chair and put your hands on its back, the heels must be connected together, the socks in different directions, the back should be even. Slowly tensing your back muscles, squat until your buttocks touch your heels. Then straighten your legs with a feeling as if there is a heavy bag on your shoulders.
• Position your limbs apart. Spread your hands in different directions, pinch your fingers, palms should look up. Push your chest forward, straining your muscles with all your strength, raise your arms up. Then inhale, and with tension lower your arms down as you exhale.

Here are just five basic Anokhin exercises that will help anyone to keep their body and spirit in excellent condition. Anokhin's volitional gymnastics helped many athletes overcome themselves. Today, this gymnastics is used by both famous athletes and ordinary guys who care about their health.

Many outstanding athletes of the 20th century practiced according to the Anokhin system. Volitional gymnastics used famous fighter and Samson, the legendary brigade commander Kotovsky also trained according to this system. Anokhin himself said that his gymnastics does not endow him with superhuman abilities, but allows him to improve his health, gives beauty to the shapes and outlines of the figure. And most importantly, it returns the natural power lost as a result of civilization.

Gymnastics is based on willpower

Since shells are not used during the exercises, any muscle tension is controlled only by willpower. A person independently strains certain muscle groups, simulating overcoming resistance. The effectiveness of volitional gymnastics is confirmed by the fact that it is still relevant, including among professional athletes.

Regularly doing Anokhin's gymnastics, the athlete gains power over his own muscles. It does not depend on external factors and strains exactly those muscles that need to be strained to perform a specific task or physical work. No wonder the athletes of the past were so proud of their muscles: they achieved excellent results without barbells, dumbbells, protein shakes and other synthetic foods.

Anokhin's principles of gymnastics

Anokhin's volitional gymnastics is based on eight basic principles. First of all, when performing exercises, you need to concentrate all your attention on the involved muscle or muscle group. It is necessary to do gymnastics seriously, thoughtfully, slowly. You should not increase the number of exercises, it is better to focus on ensuring that all muscles work correctly.

Very important role gave Anokhin the breath of an athlete. The recommendations for each exercise clearly spell out how to breathe while performing a particular movement. Each movement should be accompanied by the greatest tension of the muscle involved and complete relaxation of the remaining muscles. In order to monitor the result, you need to do gymnastics with a naked torso, without leaving the mirror. After doing the exercises, Dr. Anokhin recommended taking a shower and rubbing the body with a towel.

Dr. Anokhin pointed out that sports will not give the desired result without proper nutrition. Food should be balanced and varied. The main emphasis on meat should not be done: the athletes of the past ate a lot of plant foods and had well-developed muscles.

ANOKHIN'S volitional gymnastics

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Books describing the Anokhin system went through seven editions during the author's lifetime, even the Niva magazine, far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Its principles were used in their training by many Russian athletes of the past. As you know, the hero of the Civil War, G. I. Kotovsky, studied according to the Anokhin system. This system is notable for the fact that the exercises did not require special sports equipment and special rooms. Author of many articles on hygiene and physical development, Anokhin took a new approach to the principle of performing physical exercises. He believed that there are no new movements, you can’t invent them, you can only talk about one or another principle of their execution.

Anokhin called his system " New system”, and later it was called “Volitional gymnastics”. Its principle is that when performing exercises without weights (that is, without dumbbells, expanders, kettlebells and other shells), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax. individual groups muscles, which is very important in sports and in any physical work. The ability to control muscles was given great importance by professional athletes of the past. Often in their performances they included "posing", during which, in the beams of spotlights, they took the poses of ancient sculptures of the discus thrower, Hercules. They also demonstrated the "muscle game", contracting and relaxing certain muscle groups. Pyotr Krylov, Georg Lurich, Georg Gakkenshmidt, Konstantin Stepanov perfectly mastered their muscles.

We will begin our acquaintance with Anokhin's system with the author's recommendations. First, he says: “Volitional gymnastics will not make you Poddubny or Gakkenshmidt. It will not give you biceps of 45 centimeters or the ability to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give the beauty of forms and outlines and that normal strength for everyone, which is lost by modern man.

Then Anokhin gives 8 basic principles that should be followed when mastering his methodology. These are the principles:

1. It is necessary to concentrate all attention on the working muscle or muscle group.

2. Do not rush to increase the number of exercises and their dosage.

3. Performing exercises, follow the correct breathing.

4. Perform each movement with the greatest muscle tension.

5. Make sure that when performing exercises, only those muscles that are involved in this movement are tensed.

6. It is desirable to perform exercises in front of a mirror.

7. After exercising, you need to take a shower, and then vigorously rub the body with a towel.

8. Temperance and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat. By the way, there is sometimes an opinion that those who are engaged in athletic exercises should include in their diet a large number of meat is wrong. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, the “King of kettlebells”, having an outstanding musculature in terms of volume and relief, preferred plant foods.

Exercises should be performed twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to perform the first five exercises, then every week add one exercise. After three months, you can engage in the program of the entire complex.

1. Main rack. Raise your arms to the sides and clench your fingers into a fist, turn your palms up. Strongly straining the biceps of the shoulder (biceps), bend your elbows. By bending your arms, imitate the attraction of a large weight. Touching your shoulders with your hands, turn your fists with your palms to the sides and begin to unbend your arms as if you are pushing a large weight to the sides. In this case, you should strain triceps shoulders (triceps), and the biceps should be relaxed. Bending your arms, inhale, and unbending - exhale. Inhale through the nose, exhale through the mouth.

2. Feet shoulder width apart. Raise your hands forward, clench your fingers into a fist. Strongly straining the muscles of the arms and back, spread your arms to the sides, then begin to bring them together in front of you, straining mainly pectoral muscles as if you are squeezing something in front of you. When spreading your arms, inhale, when reducing, exhale. Try to keep the muscles not involved in the exercise relaxed.

3. Lie on your back, hands behind your head. Keeping your torso still, alternately quickly and with tension raise and lower your legs. Raise your legs to approximately a 50 degree angle. Do not touch the floor with your heels during the exercise. Breathing is even. The abdominal muscles and leg muscles should be tense.

4. Put your hands on the back of a chair, connect your heels together, socks apart, straighten your back, look in front of you. Slowly, with tension, sit down until your buttocks touch your heels. Then begin to straighten your legs with such tension in the quadriceps femoris muscles, as if you are lifting a large weight on your shoulders. When squatting, exhale, while lifting - inhale.

5. Put your feet apart. Spread your arms to the sides, clench your fingers into a fist, palms up. Look straight ahead, chest forward. Tightening your muscles, raise your straight arms up as if you were lifting a weight. Then take a breath and begin to lower your arms down with tension of the latissimus dorsi - exhale. ,

6. Do push-ups while lying on the floor, keeping your whole body in tension. Make sure your torso and legs are in a straight line. As you train, do push-ups on your fingers. Bending your arms, inhale and touch the floor with your chest, unbending - exhale.

7. Main rack. Raise your straight arms to the sides, clench your fingers into a fist, palms down. With tension, start alternately raising and lowering the brushes. Breathing is arbitrary.

8. Lie on your back on the floor. Cross your arms over your chest. Leaving the lower body and legs motionless, with strong tension abdominal muscles begin to raise your head and chest as if you are lifting with a weight on your chest. Exhale when lifting, inhale when lowering.

9. Put your legs apart, half-bending them at the knees. Raise left hand forward, right along the body. With tension in the pectoral and latissimus dorsi muscles, lower your left hand down, and your right hand with tension deltoid muscles lift forward. In the next lesson, raise your arms to the sides, and then forward again. Breathing is even.

10. Put your hands on the back of a chair, put your heels together, make your back a little stooped. With muscle tension, straighten your back, at the same time lift your feet up as high as possible, leaning on your heels. During exercise, the muscles of the thigh and lower leg should be strongly strained. Inhale as you raise your feet, exhale as you lower your feet.

11. Put your feet apart. Alternately bend and unbend your arms in elbow joints keeping your elbows still. When bending the arms, the palms are facing up, and when unbending, towards the body. When bending the arms, all attention and tension should be focused on the biceps, and when unbending, on the triceps. Breathing is even.

12. Put your feet apart. Raise your hands up with tension and connect them into a “lock”. Turn to the right and, tensing your abdominal muscles, tilt your torso down. Then do the exercise left side. While tilting, exhale, raising your hands up - inhale.

13. Initial position the same as in exercise 10. Strongly straining calf muscles, rise on your toes, and then lower yourself to the entire foot. During exercise, do not bend your knees. Rising on your toes, inhale, and lowering - exhale.

14. Place your legs apart and slightly bend them at the knees. Tightening your abdominal muscles, tilt your torso forward, simultaneously bend your elbows and tighten your biceps. Then, with the tension of the triceps, begin to unbend the arms in the elbow joints as far back as possible, simulating the pulling back of gravity. Straighten your torso and lower your arms down. While tilting the torso, exhale, while straightening - inhale.

15. Main rack. right hand lift up, bend the left to the shoulder. With tension alternately change the position of the hands. Raising your hand up, strain your triceps, and lowering your hand to your shoulder, strain your biceps and latissimus dorsi back. Breathing is even.

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At the beginning of the 20th century, the gymnastics system of Dr. A. K. Anokhin gained great fame. The book describing the Anokhin system went through 7 editions during the life of the author. Even the Niva magazine, far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Its principles were used in their training by many athletes of the past. Performing exercises without weights (that is, without dumbbells, expanders, weights and other shells), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system was called "Volitional gymnastics" and has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax individual muscle groups, which is very important both in sports and in any physical work.

Dr. A.K.Anokhin (B.Ross) is an interesting, versatile and mysterious person: a practicing doctor, an athlete and a sports teacher, the first holder of a diploma in Weightlifting Coach in Russia, chairman of the organizing committee Russian Olympiad 1913. A talented journalist, author of many books, pamphlets, essays and articles published either under his last name or under a pseudonym. Always elegant, slender, muscular, with a lush mustache, with piercing gray eyes, Dr. Alexander Anokhin owned, among other things, a suggestion technique close to hypnosis.
This is one side of Anokhin's life. The other is the leadership of the largest Masonic Order of St. Andrew the First-Called in pre-revolutionary Russia (Narcissus Lodge). When the Reds took over, Anokhin, at least outwardly, formally, finds himself in their ranks, and not just anywhere - but in the service of the Cheka, under the name "Kovrov" (that's another pseudonym). This side of his life is dark and confusing. In 1919, Anokhin was accidentally detained during a raid on Kyiv currency traders. The ending is sad. The Doctor was only thirty-seven when he committed suicide in his solitary confinement.
Such is the controversial and difficult fate of one of the founders of Russian sports. Bright flash broken life left a lasting mark. Many are sure that Anokhin-Ross' "Volitional Gymnastics" will be reprinted and used for a long time, and his name will live for centuries.

Anokhin called his system "The New System", and later it was called "Volitional Gymnastics". Its principle is that when performing exercises without weights (that is, without dumbbells, expanders, kettlebells and other shells), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax individual muscle groups, which is very important in sports and in any physical work.
The ability to control muscles was given great importance by professional athletes of the past. Volitional gymnastics was very popular among the Russian intelligentsia. The famous Russian strongmen G. Gakkenshmidt, G. Lurich were engaged in it.
I would like to note the specially outstanding revolutionary, military, occult and criminal authority of G.I. Kotovsky. Having received a severe spinal injury in childhood, he was almost completely paralyzed, deprived of the gift of speech and hearing. However, by constantly practicing volitional gymnastics, Grigory Ivanovich was able not only to restore his health, but also to gain a colossal physical strength and extremely unusual psychic abilities. For a long time, being in royal prisons, and then commanding parts of the Red Army, Kotovsky constantly promoted strong-willed gymnastics, laying the foundation for numerous thieves and army schools.
At the end of the 60s. XX century Soviet scientist A.V. Kovalik scientifically substantiated the method of volitional muscle contractions and recommended volitional gymnastics for widespread use. In the Soviet Research Institute of Biomedical Problems, relying both on the findings of A.K. Anokhin, A.A. Likhanova, G.I. Kotovsky, A.V. Kovalik, and actually on the ancient Indian practice of "Dhandal and Bhaska", an original system for training astronauts was developed.

Anokhin says: “Volitional gymnastics will not make you Poddubny or Gakkenshmidt. It will not give you biceps of 45 centimeters or the ability to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give the beauty of shapes and outlines and that normal strength for everyone, which lost to modern man.
Then Anokhin gives 8 basic principles that should be followed when mastering his methodology. These are the principles:
1. It is necessary to concentrate all attention on the working muscle or muscle group.
2. Do not rush to increase the number of exercises and their dosage.
3. Performing exercises, follow the correct breathing.
4. Perform each movement with the greatest muscle tension.
5. Make sure that when performing exercises, only those muscles that are involved in this movement are tensed.
6. It is desirable to perform exercises in front of a mirror.
7. After exercising, you need to take a shower, and then vigorously rub the body with a towel.
8. Temperance and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat.
His exercises are only 15 and they, as well as programs, can be viewed in the catalogs of our website.
Exercises should be performed twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to perform the first five exercises, then every week add one exercise. After three months, you can engage in the program of the entire complex.
Anokhin developed the use of volitional gymnastics for certain diseases and for the elderly.

What are the advantages of the Anokhin system? "Exercising according to this system, you will soon see for yourself not only an increase in the strength of your muscles, but also a general improvement in health and well-being. At the same time, the heart works normally, without overwork, as with other exercise. The blood circulation functions evenly and correctly throughout the body, eliminating stagnation of blood and lymph in all parts of the body. Breathing is never interrupted, slowed down, or quickened, thanks to the exact indication of how to breathe during exercise. Nervous system constantly and regularly works, but without fatigue, and physiologically developing the entire system human body. Finally, all the muscles develop vigorously and evenly, creating a beautiful, slender and dexterous body." This is what Dr. Anokhin said at the beginning of the 20th century.
And again: "Life rushes forward with giant strides. Whoever did not have time, who got a little tired, fell behind, he disappeared. The future belongs to the strong, and strong not only in mind, will, moral qualities, but also in muscular energy, which generates not only strength , but also gives health.In our time, when a busy person does not have a free moment for pleasure, it is ridiculous and impractical to offer complicated rules and intricate systems of gymnastics...We need iron nerves that control our body.All our muscles are an obedient servant of our brain. We offer just such a system that does not recognize either weights or complex gymnastic apparatus, but only nerves. One will, one energy - this is the thesis of the new system. "

Despite the outward simplicity, this gymnastics has a number of undeniable advantages:
- do not require any additional equipment
- do not require a lot of space and time
- any level of fitness - from the sick and the elderly to professional athletes
- simple adaptation of gymnastics to the needs of a particular person, including for people with disabilities or injuries.

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