All exercises for hands and shoulder girdle can be included in morning exercises and perform with a small load, repeating fewer times - no more than 6 - 8 in each series. If you do exercises in the afternoon and in the evening, choose the volume and intensity of the workout depending on your overall physical load and degree of fitness. Athletes who use athletic gymnastics without apparatus as aid to develop special speed-strength qualities, you can repeat the exercise 6-12 times in each series. In the last repetition, it is necessary to strain the muscles as much as possible. If the number of series is increased to 2 - 3, then the total number of repetitions (that is, movements) will be from 12 - 18 to 18 - 36, respectively.
When using athletic gymnastics without shells as the main general developmental tool, classes should include as much as possible more exercise and perform them to the highest possible level muscle tension. Most of the exercises can be done while standing, sitting, and even lying down.
At the beginning of classes, you may notice some uncoordinated muscle efforts, as the muscles develop, coordination will improve.
A set of exercises for the flexor muscles of the arms
1. Place the right hand on the wrist or the clenched fist of the left hand (Fig. 5, 1). Bending the left arm in elbow joint resist with your right hand. In this case, it is very important to maintain the value of the initial resistance, regardless of the angle between the bone levers - the shoulder and the forearm. Such a regime muscle work called isotonic. This mode is more effective in developing flexor muscles compared to weight training.
2. The same as in exercise 1, but turn the palm of your left hand down (Fig. 5, 2).
3. Connect your hands into a "lock" (grab the bent fingers of the other with four bent fingers of one hand), lift them forward to a horizontal position. Arch your back slightly. Bending the right hand towards you, prevent its movement with the left hand (Fig. 5, 3). In this exercise, the work of the flexor muscles of one arm is counteracted by the extensor muscles of the other arm - this type of muscle loading is called asynchronous.
The exercise is performed alternately for both hands, the initial movements are in a light warm-up mode, then gradually increasing the load on the muscles.
4. The same as in exercise 3, but squeeze the left hand into a fist and grab it with the right hand (Fig. 5, 4). The left hand remains straight all the time - this will allow the large pectoral muscles to be more actively involved in the work. In the initial phase of the movement, apply great effort.
5. Raise your clasped hands in front of you to a level slightly above your forehead (Fig. 5, 5). Overcoming the resistance of the left hand, move the right hand to the side (to the right), bending it to the limit at the elbow, then return to its original position. Begin each next movement of the right hand after lowering both hands slightly down until they take the extreme lower position at chest level. Move your arms continuously and in a zigzag pattern, as shown by arrow F. To avoid pauses in movements, return your right arm to its original position by tightening the flexors of your left arm.
6. The same as in exercise 5, but the movement of the arms in the direction back and forth (Fig. 5, 6). IN starting position raise your hands slightly above your head. Repeat by changing the position of the hands,
7. Connect your hands into a lock and lift up so that the right arm is fully extended. Then lower your left hand down, bending it at the elbow and overcoming the resistance of the right hand (Fig. 5, 7).
This exercise allows you to simulate pull-ups on the horizontal bar. It is very important to bend your left arm as much as possible - this will allow you to load more muscle groups shoulder girdle. Change the position of the hands after 8-12 repetitions, and if you develop strength endurance, increase the number of repetitions to 30-40.
The exercise can also be performed in a sitting position.
8. Lower your hands down. With your right hand, grasp the wrist of your left hand, turning your shoulders slightly to the left. Relax your legs, bend your left knee. This position resembles one of the standard postures in bodybuilding (Fig. 5, 8). Then bend the left arm at the elbow joint, overcoming the resistance provided by the right arm. In the final position, bend your left arm at the elbow as much as possible. Repeat with the other hand.
9. Raise the left hand forward and upward to shoulder level and place the right hand on the left hand clenched into a fist. Overcoming the resistance of the right hand, bend the left arm towards you, while the left shoulder should maintain its original position (Fig. 5, 9).
The bundles of the deltoid muscle, as well as the muscles of the chest and back, are actively involved in the exercise.
10. Take your hands behind your back, grab your right wrist with your left hand and lift it up to the limit, overcoming the resistance of your left hand (Fig. 5, 10).
The trapezius muscles are actively involved in this exercise.
11. Sitting on any support, clasp one leg with your hands just below the knee, with which you create resistance when bending your arms in the direction of arrow F (Fig. 5, 11).
Most of the muscles of the shoulder girdle are involved in the exercise.
12. Put left leg lean on the elevation, on the thigh with the elbow or forearm of the left hand, clasping her wrist with the right hand (Fig. 5, 12). Overcoming the resistance of the right hand, bend the left hand.
The exercise has varieties: in a sitting position (Fig. 5, 13 and 5, 14) and using the table surface as a support for the elbow (Fig. 5, 15).
13. Put your left leg on a raised platform, clasp it with your hands and, creating resistance, bend your elbows (Fig. 5, 16).
A set of exercises for the extensor muscles of the arms
One of the main muscles of the hand is very important for the implementation of diverse hand movements - triceps shoulder, which is also called triceps. It is an antagonist to the flexor muscles of the arm. Harmonious development of the muscles of the hands and the whole muscular system impossible without strengthening the extensor muscles through regular training at the level of athletic gymnastics.
1. Bend your arms at the elbows, put the right hand clenched into a fist in the palm of your left hand (Fig. 6, 1). Overcoming the resistance of the left arm, straighten the right arm at the elbow joint, lowering the forearm down. Try to keep the initial resistance force created by the left hand. Then change the position of the hands. The pace of the exercise - from slow to fast, impulsive.
2. The same as in exercise 1, but raise your arm in front of you to a horizontal position and then bend it as much as possible in the elbow joint (Fig. 6, 2). The deltoid and latissimus dorsi muscles are actively involved in this exercise.
3. Leaning with your right hand on the palm of your left, straighten it forward, left hand creates resistance (Fig. 6, 3).
4. Bend the left arm raised up at the elbow joint and bring it behind the head. Grab her wrist with your right hand (Fig. 6, 4). Then straighten your left arm straight up again. When unbending the left arm with the right hand, resist. This exercise is an imitation of the so-called French bench press.
5. Bend your right arm at the elbow to the shoulder. Grasp the right hand clenched into a fist with your left hand (Fig. 6, 5), then, straightening your right hand, raise it up. This exercise is similar to the kettlebell press.
Artur Vasiliev.
The writer Yu. P. Vlasov, the famous heavyweight weightlifter, multiple world record holder and hero of the Rome Olympiad in 1960, belongs to the expression "justice of force." What is its meaning?
Since ancient times, people have distinguished the advantage of strength and endurance, skill and dexterity, courage and the ability to quickly take correct solution in dangerous situations. These qualities, for example, depended on the freedom and independence of the small people of Ancient Sparta, whose warriors were primarily distinguished by excellent physical training, which was mandatory for them from their youthful years. And it's not that power is always right. There is a direct relationship between muscle strength and willpower, strength of character. strong-willed, strong man has higher opportunities in any field of activity, a physically strong person is more active both in study and in work. Let us recall, for example, the great ancient Greek scientist and philosopher Pythagoras, who won the Olympic Games in a fist fight.
Strength is not given to a person from birth, it must be acquired. Who will be delighted with the frail, puny figure of a young man with angular shoulders, thin hands hanging like whips, protruding shoulder blades and sunken chest? It does not take a rich imagination to imagine what this young man will be like as an adult: lost opportunities can no longer be returned. After all, the foundation of a beautiful physique with well-developed muscles and a proportionately developed figure, in which there is nothing “extra”, is laid in early adolescence, from the age of 13-14. in the right direction, the more success can be achieved.
However, it is never too late to start physical education for recovery. In nature, the mechanism works flawlessly " feedback”: the more work the body does (naturally, up to the limits of resource depletion), the more actively it produces the necessary nutrients sent to the working organs, the more actively the process of formation of muscle tissues occurs in them, which actually perform physical work.
Our age of industrial production, unprecedented in scale, mechanization and automation of production processes has given rise (which we did not think about in time) physical inactivity - a "disease" caused by physical passivity, weakening the body to a state that creates all the prerequisites for various mental and bodily diseases.
And, of course, the only reliable way to combat hypodynamia is physical culture and sports, which are based on the conscious control of the rhythm and direction of the main physiological processes that “serve” muscle activity.
Schools, methods of physical improvement are extremely diverse. In a nutshell, we will characterize some of them so that the essence of the system of athleticism that I propose becomes clearer.
At the beginning of our century, the famous Russian doctor A. Anokhin developed a set of exercises "volitional gymnastics", which was popular among the Russian intelligentsia. The famous Russian strongmen G. Gakkenshmidt, G. Lurich were engaged in it, and the brigade commander G. Kotovsky used it. The basic principle of volitional gymnastics is is that the performance of the well-known gymnastic exercises without objects, they are accompanied by volitional tension of the muscles involved in the movement. For example, a simple flexion of the arm in the elbow joint is performed with maximum tension of the flexor muscles, as is done to "demonstrate" the biceps.
The disadvantage of Anokhin's gymnastics is that it lacks the possibility of full-fledged muscle loading, since the muscles do not overcome any external resistance during contraction, like an earth-moving machine whose bucket is not loaded. From the point of view of biomechanics, "volitional gymnastics" is only an imitation of real muscular work and cannot be effective tool to develop strength.
At one time, classes became widespread isometric exercises, which are characterized by a high degree of static muscle tension, i.e. without changing the initial position of the loaded musculoskeletal links. The main disadvantage of such exercises is the small amount of mechanical work performed by the muscles and, therefore; -Low training efficiency. In addition, prolonged static muscle tension, which impedes blood circulation, is unnatural for the cardiovascular system to work. "Isometry" also does not train the joints, but rather the opposite - it affects them negatively due to the limitation of the pressure zone on the articular surfaces.
Rhythmic gymnastics, which is now fashionable, is built mainly on the continuous alternation of swing movements of the arms and legs in combination with torso inclinations and requires quite a lot of time to obtain a noticeable healing effect. As for the use of rhythmic gymnastics for the development of strength (which is especially important for young men), here its possibilities are very limited.
No less popular in our time are classes with weights (barbell, weights, dumbbells), expanders, shock absorbers and on simulators. But with all their merits, we note that they are far from being available to everyone, not to mention the fact that we make our physical condition dependent on the availability of shells. Where is the exit?
Before explaining the proposed principle of performing self-resistance exercises, let us recall the famous Archimedes, who so lacked a fulcrum to “turn” the world. And what if this “fulcrum” is added to Anokhin’s gymnastics? As a result, we will get a qualitatively new principle of training, the method of which is that muscle loading is carried out not by overcoming external resistance (the weight of a barbell, kettlebell or the elastic force of an expander), but by overcoming the resistance created "by itself" with the help of, for example, the left or right hand, as well as alternate tension of symmetrically located muscles of the body.
Self-resistance exercises, completely independent of external conditions(time, place and the presence of any projectiles), allow you to load the muscular system in dynamics, combining strength with movement, harmoniously work out muscles at any level: from doing exercises in the morning gymnastics mode to athleticism, which is characterized by a fairly high degree of muscle tension and a large number of repetitions.
These exercises are easy to adjust in terms of muscle load, speed of movement and amplitude. This feature allows them to develop literally all the elements of the muscular system by performing power movements in various positions within the limits of articular mobility.
The advantage of athletic gymnastics without shells is also its high physiological effect, which consists in a high intensity of energy consumption during the performance of muscular work and allows you to reduce the time of training. Due to its exceptional availability and effectiveness, it can have the widest application:
in schools, educational institutions, armed forces, astronautics, preventive medicine, sports highest achievements, in production, etc.
We will agree in the future to call a set of exercises performed according to the principle of self-resistance, autonomous (i.e., independent) gymnastics, or, in short, A G.
Having “discovered” the unexpected possibilities of AH for myself, I abandoned the barbells and the two-pound weight that had become familiar. After a year and a half of doing only self-resistance exercises, I tested their effectiveness by participating in city competitions in cross-country skiing and winter all-around TRP. To the surprise of my own and my acquaintances athletes -skiers won the most prestigious 20 and 30 km races, although he competed on the same skis as before, when I very rarely managed to become at least the third prize winner.For the sake of truth, it should be noted that my rivals were younger than me more than twice (I'm 47 years old. Unconditionally won the all-around TRP), pulling up, for example, on the horizontal bar 25 times (my weight is 73-74 kg with a height of 170.5 cm), although before the competition I had never specifically practiced pull-ups on the crossbar.
After AH classes, strength indicators and muscle coordination increased noticeably. I do my favorite exercise - handstand - now with the same ease as 25 years ago, when I competed in artistic gymnastics (masters of sports program).
Very visual positive effect AH manifested itself in running, which I do in a snowless period. After doing exercises to develop the muscles of the foot and lower leg, the ability to endure long-term running load. Previously experienced pain in the Achilles tendon, calf muscles and knee joint- the most loaded parts of the musculoskeletal system during running. In addition, pain in the shoulder completely disappeared (a consequence of an old injury) and lumbar spine, which appeared earlier after strenuous training, in which I included weight exercises. Flexibility began to return, amazing muscle coordination appeared, allowing you to subtly feel each muscle. If earlier, using traditional forms of exercises, it took about 10 minutes for a good warm-up before the competition, then using the method of self-resistance exercises, I reduced this time by 4-5 times.
And one more interesting effect when performing mental work: small three-four-minute pauses, during which you can perform several exercises for the arms and shoulder girdle according to the AH system, significantly increase the overall tone, which allows you to maintain high intellectual performance for a long time.
EXERCISES
Students receive the necessary minimum of ideas and knowledge about human anatomy and physiology when studying the corresponding school course. Having mastered this knowledge, it is easy to navigate in the principles underlying the exercises for self-resistance.
Thanks to the muscles attached to the bone levers (Fig. 1) and acting as driving biomechanisms, the entire “construction” of a person “revives”. The longer the lever 1 (Fig. 2), the stronger the muscle must be tensed to overcome the resistance created by the external load G.
Rhythmically straining the muscles with the simultaneous creation of a resistance force that prevents the movement of the "lever", we will be able to train almost the entire human muscular system according to the principle of self-resistance.
Rice. I. Conditional scheme of the main human skeletal links
1 - bone levers. 2 - joints
Rice. 2. Scheme of loading the musculoskeletal links of the arm
1 - forearm, 2 - shoulder. 3 - external resistance (load)
For a more visual representation of the atlas of the muscular system and to facilitate the memorization of the main muscle groups, we will use the diagram shown in Figure 3 (a, b), which will also be convenient to use when familiarizing yourself with the description of the proposed set of exercises grouped according to the principle of direction, for example, for muscles hands, arms, torso, etc.
Rice. 3. The main muscles of the human body
a) front view: 1 - muscles of the hand and fingers, 2 - muscles of the forearm, 3 - biceps of the shoulder (biceps), 4 - triceps of the shoulder (triceps), 5 - latissimus dorsi back, 6 - dentate anterior muscle, 7 - external oblique abdominal muscle, 8 - hip extensor muscles, 9 - tibialis muscle, 10 - foot muscles, 11 - neck muscles, 12 - trapezius muscle, 13 - deltoid muscle, 14 - pectoralis major muscle, 15 - rectus abdominis muscle,
b) rear view: 16 - neck muscles, 17 - trapezius muscle, 18 - deltoid muscle, 19 - triceps muscle of the shoulder (triceps), 20 - external oblique muscle of the abdomen, 21 - calf muscle, 22 - biceps muscle of the shoulder (biceps), 23 - round muscle, 24 - latissimus dorsi, 25 - extensor longus back, 26 - large gluteal muscle, 27 - hip flexor muscles, 28 - Achilles tendon.
FOR MUSCLES OF HANDS AND FINGERS
Fingers are a subtle and at the same time powerful tool in practical human activities and various genres of art. A well-developed hand and strong fingers are also needed in many sports: gymnastics, all types of wrestling, weightlifting, etc.
The strength of the fingers depends on the degree of training of the flexor muscles. As shown in fig. 4a, to load them, you need to take a finger with one hand on the thumb of the other, which we use as a fixed support. Now, with force (P), we bend the finger, overcoming the resistance (R) of the supporting hand.
Rice. 4
In the same way, we alternately load the remaining fingers, and then we will do the same exercises for the fingers of the other hand. The exercise can also be performed by simultaneously grabbing the thumb of the other hand (4?) with four fingers. Work the thumb of each hand separately.
Performing the exercise, carry out the first bending of the fingers in a light warm-up mode, increasing muscle tension in subsequent repetitions. This rule applies to all other exercises as well.
To train the extensors of the fingers, we use an open palm as a support with fingers straightened and connected together. Resting on the palm (or fingers) with a slightly bent finger of the other hand (4c), straighten it with force, keeping the pressure with the hands in the opposite direction. This exercise can be performed simultaneously for four fingers (4d).
The training of the flexors and extensors of the hand is carried out according to the schemes shown in Fig. 5.
Rice. 5
Squeeze the brush into a fist. Turn it to the limit towards you, overcoming the resistance created by the other hand. Perform alternately adduction (5a) and abduction of the hands (5?) with the corresponding position of the hand, which creates resistance.
A more complete complex loading of the muscles that "control" the movement of the hand is shown in Fig. 5c (initial position) and 5d. Grasping the fingers of the upper hand with the hand bent into a fist of the other hand, rotate this hand. At the same time, the hands create pressure in the opposite direction (R) .
FOR ARM AND SHOULDER MUSCLES
The muscles of the arms and shoulder girdle, which play the main role in the formation of a beautiful physique, are most actively involved in all types of human activity and are of paramount importance in many sports disciplines. Consisting entirely of two main links - the shoulder and the forearm - with the possibility of their relative movement due to the elbow joint, the hands are able to perform complex spatial movements due to the participation of many muscles in them. The simplest movement - bending the arm - is carried out by the muscles of the forearm and the biceps of the shoulder (biceps); and extension of the arm - with the triceps (triceps), therefore, all exercises for the development of these muscles are built according to the same scheme - flexion and extension of the arm.
Basic exercises for training the flexor muscles shown in fig. 6a and 6?, are performed by bending the arm from the initial position with the imposition of the other hand on its wrist, creating resistance along the entire path of the forearm movement to the maximum bent position of the arm in the elbow joint.
Rice. 6
The movement is performed in two ways: when the hand is positioned with the palm up (6a) and with the palm down (6?). It is very important at the same time to maintain the value of the initial resistance, regardless of the angle between the shoulder and forearm. This is the key to more effective loading of the flexor muscles compared to exercises performed with weights.
Exercises 6 c, d, e have great potential, allowing you to increase the completeness of loading the flexor muscles due to various spatial positions of the hands. At the same time, the muscles of the shoulder girdle are effectively included, participating in all movements of the hands when they are raised to shoulder level and above. It should also be noted that these exercises train the joints well, not only strengthening them, but also developing high joint mobility.
Exercise 6e, which imitates hanging pull-ups (for example, on a horizontal bar), can be performed in a standing position or sitting on any support.
Let's also pay attention to exercise 6h, which allows you to simultaneously powerfully load the muscles of the arms, shoulder girdle and torso. The effect of loading is complemented by an upward rotation of the pelvis, which is facilitated by placing one of the legs on the toe, as shown in the figure.
Rice. 7
This exercise can be performed in a sitting or lying position - basic exercise for training triceps is shown in fig. 7a. In the initial position, grasp the fist of the bent arm with the brush of the other hand in order to create resistance with it when the loaded arm is extended until it is fully extended.
Exercises 7d and 7d imitate the movement known as " french press”, and the technique of lifting the kettlebell.
Exercise 7z, aimed at working out the triceps, has a good training effect. In the starting position, rest your hands on your knees, bent at an angle of approximately 90 °, do not bend your back. Creating resistance with the muscles of the front surface of the body, straighten your arms, trying to round your back as much as possible in the final position.
Exercises aimed at loading deltoid muscles are shown in fig. 8. Their effect is proportional to the number of loading schemes included in the lesson.
An important role in the work of the muscles of the shoulder girdle is played by the trapezius muscles, otherwise called "hood", starting from the base of the back of the neck and covering, like a hood, upper part torso from the back.
Rice. 8.
Exercises for these muscles are shown in Fig. 9.
Alternately raising the shoulder of the straight arm (9a), we overcome the resistance of the other arm, directed along the arrow - R.
When performing ex. 9? (in the figure - top view) bring the shoulder blades together and actively bend due to the tension of the back muscles. When performing this exercise in a sitting position (9c), place the back of the hands on the lower back.
The peculiarity of the exercise 9d is to overcome the resistance created by the limit of mobility of the hands in shoulder joint. Exercise 9d is a more complex version of it, performed in two steps. First, raise your arms as high as possible, bending them at the elbows, and then straighten them back - up.
These exercises, like most of the above, actively affect the articular-ligamentous apparatus, training it with a very mild load, in contrast to the hard loading of the joints during weight training.
rice. 9
Note the differences in the performance of exercises 9e and 9g. In the first case, raise the hands clasped into the lock to the line of the forehead and, straining the muscles of the shoulder girdle, trying to break the grip, as it were, lower the arms down, without reducing the magnitude of muscle tension. In the second case, from a similar starting position, perform circular motions hands.
When performing exercise 9h, the legs, being in a static position, act as a support.
FOR THE MUSCLES OF THE BODY
The muscles of the body perform the main plastic role in "sculpting" the shape of the body. The main muscles of the anterior surface of the body are the large pectoral muscles, the muscles of the abdomen (abdominal pressure) and the back.
If loading pectoral muscles is carried out by moving the hands, then the loading of the abdominal muscles and back muscles is carried out according to a scheme similar to the work of the bow and bowstring. In this case, the role of the arc is performed by the spinal column.
Almost all exercises for the muscles of the body, associated with simultaneous loading of the muscles and “deformations” (i.e., bending) of the spine, have a beneficial effect on its condition and are an excellent preventive and therapeutic agent for osteochondrosis.
Exercises for the abdominal muscles are performed in a standing position (you can bend back slightly), put the palms of your hands on the lower ribs (10a). To save stable position, to avoid unwanted tension in the back muscles, raise one leg to the toe, slightly bending at the knee. This will also allow you to maximize the amplitude of movement, that is, to achieve maximum muscle contraction, including working out the base of the abdominal muscles - the pyramidal muscle. In the starting position, voluntarily tighten the abdominal muscles and slowly bend forward and down (10?). This exercise differs from the traditional schemes of “pumping up” the abdominal muscles and allows you to achieve a high degree of their fitness in a short time.
Rice. 10
A variant of this exercise, performed in a sitting position (you can even in a chair in front of the TV) (10v). Straining the abdominal muscles (including the oblique muscles), make a power accent with the pelvis in the direction of the arrow, as if trying to move the support forward.
Exercise 10g - to work out the latissimus dorsi muscle. In the initial position, raise one leg to the toe, and raise the arm of the same name, bent at the elbow, up (this will make it possible to "unfold" the upper part of the muscle adjacent to humerus). Bending the torso in the frontal plane and turning one side of the pelvis in an opposite motion towards the shoulder, strain the latissimus dorsi muscle, holding the bent arm in its original position. The direction of the torso tilt can be changed, thereby including other muscles of the torso in the work. This exercise can be performed no less effectively while sitting on a support (chair, stool, etc. - 10d) and lying on your back (10e).
Exercise for the abdominal muscles in the prone position (10g): without lifting the body as a whole, tighten the abdominal muscles, slightly raising the shoulders. Exercise 10h differs from the previous one by a slight separation of the pelvis from the supporting surface.
The starting position for performing the exercise for the back muscles shown in fig. 10i, reminds the “start for swimmers (now, however, swimmers start from a different stance). In the indicated position, tighten the muscles of the back and, while maintaining a tense-bent state, straighten the legs. Hold the pose in the final position for no more than 2-3 seconds. This exercise can perform sitting (10k); perform a power accent with the pelvis along the arrow P, as if trying to move the support back.
The above series of exercises for the muscles of the body can be supplemented with exercises for the muscles of the neck known from publications (10m, 10n). The resistance exerted by the hands when tilting the head should be increased gradually, coordinating it with the state of health and condition. cervical spine. To the indicated schemes for performing exercises, you can add circular movements of the head with pressure on the back of the head with hands. Main condition high efficiency physical loading of both muscles and joints (for example, vertebrae) consists in the maximum amplitude of inclinations in combination with near-limit muscle tension (patients with osteochondrosis need to be careful, especially in the initial period of training, performing exercises with a low degree of intensity.
FOR LEGS MUSCLES
The following exercises for the development of leg muscles, which differ from the well-known, traditional ones, will allow not only to supplement them, but also to obtain an independent training effect.
An important and, perhaps, the main role in the work of the muscles of the legs is played by the muscles of the foot and lower leg.
On fig. 11 a, ?, c, d, e shows exercises for working out the plantar and dorsal muscle groups of the foot.
In a standing position (you can lightly hold your hands on some kind of support), rise on your toes (11a) and, tensing the calf muscles and the muscles of the arch of the foot as much as possible, stretch up. The Achilles tendons will “signal” a sufficient degree of tension of these muscles - according to the so-called pain threshold. In this position, without reducing muscle tension, evenly and rhythmically, with a small speed, spread the heels to the sides and then bring them inward.
On fig. eleven? an exercise for the development of the tibial muscle is shown according to an unusual pattern. Slightly pushing the leg forward and placing it on the heel, straighten the leg as much as possible in the knee joint (the directions of the force accents are shown by the arrow) and lift the foot up towards you by limiting the tension of the muscles of the foot and the tibial muscle, which in this case works according to a scheme similar to the work of the muscles - arm flexors. Having fixed this position, make rhythmic slow turns with the toe of the foot to the right and left, without lifting the heels from the support.
Exercise 11c is performed in a similar way. Put the leg slightly forward and to the side on the toe and, tensing the calf muscle and the muscles of the moan as much as possible (continuing to pull the toe), perform oscillatory movements with the heel in both directions.
Exercise 11d is performed according to the following scheme:
put the foot with a drawn toe on the outer side surface as far as bending allows ankle joint, and roll it from the heel to the toe, perhaps tensing the muscles of the foot and the calf muscle more strongly (at the same time, other muscles of the lower leg are automatically included in the work).
A variation of this exercise is shown in Fig. 11e (top view). Place the foot stretched forward on the thumb and, using the indicated point of support as the center of rotation, turn the heel outward, accompanying the turn with tension in the muscles of the foot and lower leg.
Squatting on one leg (11g) differs from the well-known exercise "pistol" in that the free leg is moved to the side, which creates a comfortable condition for doing the squat. The hands put forward together are used to maintain stable balance. In this case, the foot of the supporting leg is completely adjacent to the support (floor).When lowering on the supporting leg, try to avoid touching the floor with your free leg (set aside); if this is not possible, then you need to get up after a short touch of the floor with your foot.
Rice. eleven
By changing the speed of the exercise, you can get a fairly powerful load on all the muscles of the legs. In the initial phase of training, you can lightly hold on to any support with your hands.
A variation of this exercise is shown in Fig. 11g. Put one leg behind on a support (chair, stool, bench, etc.) and, crouching on it, try to use the leg that is on a dais, only to maintain balance.
Exercise 11h, aimed at developing the hip extensor muscles, is performed according to a scheme similar to training the arm extensor muscles. Sitting on a support, grab the leg bent at the knee joint with your hands and, creating resistance with your hands, lift the shin up, straightening the leg.
A simple but effective exercise is shown in Fig. 11i. Leaving the leg slightly back on the toe and stretching it as much as possible in the instep and knee joint, strain the calf muscle.
A good preventive exercise for the joints of the legs is walking in a deep squat (11k). This exercise is also recommended to complete the complex of the above exercises for loading the muscles of the legs.
TO DEVELOP FLEXIBILITY
Flexibility is understood as the amplitude of mobility of skeletal links - limbs and spine, consisting of bone levers connected by joints. Muscular work associated with the movement of the limbs and the bends of the spine inevitably causes the activation of energy exchange in the tissues of the joints, contributing to their normal state. That is, within certain limits, physical activity on the joints has only a positive effect, excluding the prerequisites for the occurrence of articular arthritis, osteochondrosis and other diseases associated with a partial loss of joint function.
Unfortunately, innate flexibility decreases over the years so much that it takes the form of joint disease. The only way to maintain joint mobility is to stretch almost all joints: the phalanges of the fingers, the joints of the limbs and the joints of the spine.
Traditional forms of flexibility exercises (for example, rhythmic gymnastics) are semi-active or even passive in nature: the joints connecting the limbs or the spine are subjected to external inertial loading (swinging movements) in the direction of the limits of joint mobility. In this case, the activation of the articular tissues is too small to speak about the healing effect of such exercises.
To achieve a high physiological effect, stretching must be combined with full loading of the contact surfaces of the joint, all its elements (articular cartilage, periosteum, discs, menisci, etc.) and muscular "natural" compulsion to move the articular joints.
So, for the development of flexibility of the spine, exercises 10a, 10k given in the section "Exercises for the muscles of the body" give the greatest combined effect. The exercises described in the corresponding section give no less importance for the development of articular mobility of the arms and shoulder girdle.
The following leg stretching exercise gives good results. With spring inclinations to the leg (with tension in the abdominal muscles) in the sitting position (12a), it is essential to achieve maximum effort. To do this, you should bend only to one leg with a grip on it with your hands, i.e. with an active attraction of the body; the other leg, bent at the knee, set aside and the side.
Interesting way to do it a similar exercise in a standing position (12?). Performing a torso tilt to a straightened leg, transfer the weight of the body to the other leg slightly bent and knee, leaning on its knee with the same hand; the other hand slides to the toe of the straight leg. The exercise is very effective and affordable - it can be performed in ordinary clothes during a short physical education break .
Rice. 12
The well-known flexibility exercise - half twine - gives an additional positive effect if the hands are placed with the back side on the lower back in order to add pressure with the hands (12v) to the springy movements of the pelvis with the back arched.
A variant of this exercise is performed in a standing position (12g). The straight leg is relaxed, the other leg, bent at the knee and raised to the toe, helps to maintain a stable balance and eliminate unnecessary tension in the muscles of the body.
Flexibility exercises can be performed either as independent exercises with a prerequisite for a gradual increase in stretching amplitude, or as an addition to the main workout.
TO DEVELOP ENDURANCE
The biological power of the body is assessed not only by the degree of development of its muscular system, but also, first of all, by the energy capacity of such an important source of energy supply as the cardiovascular system. The only way to achieve high biological power is through regular training of these systems.
main organ of cardio-vascular system- heart. The most versatile and affordable way to train the heart muscle is running, about which much has already been written, and there is no point in repeating well-known truths once again. Let us note the most characteristic, often occurring mistakes, and even delusions that prevent many from trusting the truth and not wandering from jogging to rhythmic gymnastics, from rhythmic gymnastics (incorrectly called aerobics) to walking, etc. etc. The main cause of all troubles with the popularization of running - in an insufficient general physical fitness to it both in terms of the state of the energy supply system and the musculoskeletal system. Therefore, if you decide to run, be sure to first prepare the muscles and the ligamentous-articular apparatus for a higher level of load than with normal walking, focusing on the preparation of the muscles of the foot and lower leg, which carry the main load when running.
Most of those who run regularly experience happiness already from the fact that they were able to join the run and get out of the state of fatal physical inactivity. But you don't have to fool yourself with this. Set and set yourself new, previously unattainable goals. What are they? First, let us immediately agree that good result- the result of the corresponding work, i.e. the longer the time of fast running, the higher the physiological functions. And one more thing: you need to constantly move away from adaptation.
Many experts have proven that it is rational to run at least three times a week, but run "for real" so that the training effect does not consist in achieving general fatigue from training, but in periodic powerful loading of the muscular system, including the heart.
Without going into technical details health jogging, we can recommend a running training schedule shown in Fig. 13. In general, running is easy (this is not super complicated acrobatics and not figure skating, and the most natural movement, familiar to everyone with early childhood), it’s nice to run (isn’t it a nice feeling of free movement, a feeling of inner freedom that allows you to get away from ordinary worries and thoughts for a while), running is useful (so much has already been said about this!).
Without touching on other types of cyclic training, we note the peculiarity of running training at home, when for some reason (and we “know how” to find them) there is no way to go out into nature, into fresh air.
Rice. 13 The main part of the workout
Is running in place helpful? Yes, if there is no other way. But you need to run "honestly". After a light warm-up, in which it is useful to include preparatory exercises for the muscles of the foot and lower leg from hypertension, start running at an easy pace, gradually bringing it to the maximum possible, and work in this mode for 8-10 minutes, slow down and after a short pause, without interrupting the slow run, again "gain momentum", turning attention to the high rise of the hip Increasing the frequency of breathing will tell you how effective (and "honest") your running in place is. And do not be afraid of shortness of breath! Shortness of breath is a signal of the beginning of useful work.
In principle, for training the heart muscle, it does not matter which muscles of the body consume energy. By doing exercises with sufficiently high tension for some time, for example, for the muscles of the arms, shoulder girdle and torso, you can raise the heart rate (HR) to the level of a cyclic (full) workout. AH allows you to do this by intensively performing most of the recommended exercises with minimal pauses between them.
In relation to specific sports (wrestling, gymnastics, boxing, ski race etc.), it is possible to successfully simulate muscle loads in a mode that not only approaches real loads in sports disciplines, but also exceeds them. This is achieved by a series of repetitions of exercises, performing them with different speed and degree of muscle tension. The effect of this method has been tested in practice: heart rate during AH exercises at the level of 150 beats/min is not the limit. It is very effective to combine AG exercises with intense running in place, such exercises in terms of energy costs will be close to a full-fledged sports training.
Thus, having become acquainted with the essence of the concept of "endurance" and understanding its mechanism, we got the opportunity to choose the right way leading to health.
An objective assessment of the effectiveness of A G classes is best done by anthropometry - measuring the circumference (or "volume") of body parts: neck, arms, waist, shoulders, calf muscle etc. The measurement is performed with a flexible centimeter tape in the largest section of the muscle (Fig. 14). Make control measurements before starting classes, as well as after 5-6 months. Follow-up measurements should be done after 2-3 months, recording the results in a special journal or diary of self-control, in which additional indicators are entered: weight, height, pulse rate during mowing and after exercise, etc., including an assessment of general well-being, performance, etc. P.
Another objective indicator is control tests in the form strength exercises, for example, push-ups on the hands in a lying position, pulling up on the horizontal bar, lifting the body from a prone position, etc. The strength of the fingers and hand can be periodically measured using a carpal dynamometer.
In addition, the effectiveness of AH training can be judged by the growth curve of sports results. In my experience, these will grow faster compared to using auxiliary traditional general developmental exercises.
The effect of AH exercises can also be assessed by increasing the body's regenerative ability after intensive training work. As a rule, short physical pauses with a low degree of loading, performed between the main workouts, contribute to the fastest muscle recovery by activating metabolic processes.
After doing the exercises, you should measure the heart rate. For beginner athletes, the maximum heart rate is determined from the formula "200 minus age", for more prepared "220 minus age". An hour after training, the pulse should drop to a normal rhythm. If the heart rate exceeds the specified limits, training loads should be reduced.
If you regularly experience malaise, deterioration in well-being, sleep, general physical condition, classes should be stopped and be sure to see a doctor.
ABOUT BREATH
Most experts are unanimous in their opinion that it makes no sense to pay special attention to this issue, since the process of maintaining the required amount of oxygen in the blood occurs automatically, regardless of our desire. Even a short-term activation of muscular work is accompanied by an increase in heart rate and an increase in the depth and frequency of breathing in strict accordance with the rate of oxygen consumption. It is important to ensure the flow into the room during classes fresh air, when performing strength exercises, try not to limit mobility chest, maintain freedom and rhythm of breathing.
Breathing exercises, the purpose of which is to master the ability to "ventilate" the lungs, are best performed independently, without muscle immersion, which, as a rule, is associated with restriction of chest mobility.
CONSIDERING THE FEATURES...
In connection with physiological features structure of the body, the approach to the exercises of hypertension in terms of the magnitude of the loads for boys and boys, girls and girls should, of course, be different. First training sessions it is necessary to focus on the active harmonious development of the muscular system (but not the thoughtless “pumping up” of individual muscle groups, which has nothing to do with the true goals of recovery).For the latter, a moderate study of the muscles of the arms, legs and torso, combined with the development of good articular mobility and Spinal Flexibility Targeted training can also correct some of the body's deficiencies.
If the superbly "sculpted" relief muscles in young men can serve as a good foundation for maintaining a high physical activity, then girls and girls, it seems, should be alien to the tendency to lose feminine principles.
Concerning the issue of age-related features of AH training, we note that the sooner you join regular exercises, the more successful the result will be, the easier it is to master the necessary skills to perform exercises, which should become an obligatory companion in the life of each of us, regardless of age and gender. If there are no contraindications to active physical education, then regular high level physical training should become a normal life norm.
Without repeating the said words about the beneficial healing value physical culture in adolescence, we note once again that in adulthood activation muscle activity remains the only way to maintain all body systems at a sufficiently high functional level.
WHEN AND HOW MUCH
The frequency of exercise of hypertension depends on several factors, for example, the purpose of the exercise, the level initial training etc. Without prejudice to health, it can be practiced quite intensively daily and even twice a day, dividing classes into a set of exercises aimed at working out different muscle groups.
Exercises are performed approximately 2 hours after and 30-40 minutes before meals. The pause between the cessation of classes and sleep is an hour and a half.
For morning exercises with the study of large muscles with an average degree of muscle tension and the number of repetitions of 8-12, only 10-12 minutes is enough.
Daytime and evening classes can be held at the level sports training with the maximum possible tension with multiple repetitions of the series - similar to the rules of training in athletic gymnastics. It is advisable to alternate training emphasis on individual groups muscles in a day or two.
And further. The main rule of exercises according to the AG system is not an imitation of exercise schemes, but a full-fledged intense muscular work with a near-limit increasing rate of maximum amplitude.
The load on the muscles can effectively regulate not only energy metabolism, but also the overall metabolism in the body. This is the most natural way to "manage" biopotential, causing positive changes in all organs and systems. And their condition determines the level of our health.
Rice. 1. Bioenergetic mechanism of muscular work
The psyche as a system for controlling behavior, in particular the most complex movements of skeletal links, is closely connected with the body (somatics), primarily with muscles, which have the ability to transform internal energy resources contained in ATP. Not without reason, in recent decades, emphasis has been placed on the study of the body from the point of view of psychosomatics. Therefore, often in physically inactive people, in whom the muscles, including the heart, are not trained and developed, not only energy exchange processes are disturbed, but also the work of the central nervous system, "responsible" for the normal functioning of the body, since the intensity of biochemical reactions also depends on the magnitude of neuromuscular tension in nerve cells, which also constantly need energy supply. In other words, the activity of the central nervous system also depends on the work of the muscles. That is why movement, physical activity allow not only to maintain, but also to increase the functional capabilities of the body, which determine the level of health. Therefore, if you regularly engage in physical exercises, tangible results will be felt pretty soon. What to choose is up to you. Try to master athletic gymnastics without shells - maybe this is what you need?
Chapter 3
The main thing is the principle
It is hardly possible to say exactly when this or that type of physical activity appeared - people have always taken care of their health.
Even Hippocrates (c. 460 - c. 377 BC) argued that "exercise is as important as food." More than half a thousand years before our era, Olympionists competed in speed, strength, agility and endurance. Roots modern species sports and many health exercise go into the distant past. For more than two and a half thousand years, the system of psychotherapy that is widespread today has been physical development, which arose from ancient Indian yoga and Buddhism. a little less age wushu system invented by Chinese monks.
Today, the problem of maintaining health is becoming more acute. After all, a modern person is subjected to various nervous overloads, adverse environmental influences, eats irrationally, moves less: We think about our health, about the state of the body, we are looking for new means that could save us from ailments, improve well-being, relieve fatigue or increase efficiency.
There are many types of physical activity that require some kind of equipment or special devices. Buying them is not always easy, and often expensive. In addition, being carried away by the most fashionable simulators, do we not put ourselves in the position of a sailboat that is motionless without wind?
Attempts to do without any shells and equipment led to the emergence of some systems of physical development that are of applied importance. For example, the Chinese wushu system, which has more than 100 varieties, combines elements of general developmental gymnastics based on natural movements, acrobatics and copying the movements of animals and birds.
The oriental (Japanese and Chinese) art of martial arts is being revived, which has absorbed the experience of many generations and has passed the test of time. There are many adherents of the ancient Indian system of yogis.
Such a variety of systems and forms of physical culture helps to make right choice taking into account individual characteristics. Of course, in search of the most effective health products a person will discover more and more new types of physical activity based on the laws of wildlife.
The Russian doctor A. K. Anokhin, well-known at the beginning of our century, created “volitional gymnastics”, which was very popular among the intelligentsia. Famous Russian strongmen G. Gakkenshmidt, G. Lurik, brigade commander G. Kotovsky were engaged in this gymnastics. " Volitional gymnastics» Anokhin is based on muscle tension as in static position, as well as in motion. From the point of view of biomechanics, which explains the principle of operation of the contractile "mechanism" of a muscle consisting of individual fibers, this gymnastics is ineffective - the maximum muscle tension is achieved only in the final phase of contraction of its fibers. This is its main drawback.
What is the essence of athletic gymnastics without apparatus? We have already said that muscles are natural biomotors that revitalize biological "constructs". By controlling the energy supply of the muscles, it is possible to arbitrarily regulate the magnitude of the physiological efficiency of all body systems. The task is only to achieve this in the most rational, that is, simple and effective way.
The human skeleton consists of individual elements - bone levers, interconnected by hinges - joints (Fig. 2, e). Links, including at least two levers, are the simplest lever "mechanisms". They make it possible to perform the most complex spatial movements, and this ability depends on the mobility of the joints. By applying load C (resistance force) to link 1 (Fig. 2, b) and overcoming it, we thereby train it. Athletic gymnastics without shells is based precisely on the principle of self-resistance, which allows you to put into operation all lever "mechanisms".
You can easily do without any projectiles if you create a load on the bones (based on the principle of pairing and symmetry of the skeletal elements) using, for example, opposite limbs - alternately with the right and left hands or alternately strain the muscles of the body. Athletic gymnastics without shells is a system of physical exercises that provides for a load on all musculoskeletal links and muscle groups and in an optimal isotonic regime.
Athletic gymnastics without equipment is in no way inferior to the traditional forms of strength exercises using weights, expanders, and simulators in terms of the effectiveness of the impact on the muscles. Training on the principle of self-resistance is universal, it allows you to simulate a high degree of muscle tension, usually achieved with the help of shells. Athletic gymnastics without shells has a positive effect on the joints, and in particular on the spine, as it relieves axial pressure on the intervertebral discs when performing exercises for the muscles of the legs, torso, and arms.
The main advantages of this gymnastics are its simplicity and accessibility. It allows you to regulate the load on the muscular system. You can, for example, conduct classes in morning exercises - this is an insignificant load - or train at the level of maximum or near-limit stress, at which the exercise is repeated many times. In addition, strength exercises without shells can be an auxiliary tool for the development of special speed-strength qualities and strength endurance.
Being engaged in track years of athletic gymnastics based on self-resistance, for example, I achieved higher sports results than when I trained, doing exercises with dumbbells, kettlebells, barbells, expanders, on simulators.
The complexes of physical exercises proposed in the book can be practiced at any age: schoolchildren can easily master it primary school, and the elderly. This is due to the fact that the degree of muscle loading does not depend on external factors, for example, on the weight of the barbell, kettlebell, or the resistance developed by the expander or simulator. You yourself determine the intensity and volume of the load.
The effect of doing athletic gymnastics without shells is directly proportional to the amount of energy expended by the muscular system. Given this, training is built according to any scheme. For example, you can conduct one lesson entirely, performing the largest number of exercises, or divide it into two parts: morning and afternoon; morning and evening; daytime and evening (as you prefer), using in each such a short workout exercises only for certain muscle groups.
Gymnastics for the development of strength through self-resistance allows you to adjust the volume and intensity of loads, eliminating any risk of muscle overstrain. This is due to the fact that the exercises are performed according to the principle of equalizing forces that have a common point of application, in accordance with the well-known law of physics: the force of action is equal to the force of reaction. Therefore, the maximum value of muscle tension during the exercise cannot be greater than the maximum power capacity of the muscles. This feature makes athletic gymnastics without equipment very accessible: at any level of physical fitness, exercises will be a natural load for the body.
In addition, this gymnastics affects specific muscles or muscle groups and completely eliminates the squeezing loads directed along the spine, which are typical for training with a barbell and other weights.
Athletic gymnastics without equipment, which develops a good muscle coordination can be carried out at a sufficiently high aerobic level. The main rule is not just the performance of the described exercises, but intense muscle work with maximum muscle tension and maximum amplitude, as far as the natural mobility of the joints allows.
Power gymnastics due to self-resistance, it makes it possible to control energy exchange, selectively develop and strengthen certain muscles. You will get an incomparable feeling of muscle harmony, keep your activity and high performance for many years, faith in your strengths and capabilities, which removes psychological barriers before you decide. seemingly insurmountable problems.
Long and intense intellectual work will not seem like a “punishment” if every 40-50 minutes you make 5-8-minute “athletic” pauses, performing exercises for the muscles of the arms, shoulder girdle, torso and legs with sufficiently high muscle tension. Such rest is a kind of natural and powerful stimulant as opposed to traditional tonic drinks - strong tea and coffee.
After all, the higher the total bioelectric potential of the brain cells, where nerve impulses are formed that control the motility of the muscular system, the more energy-enriched substances the increasing blood flow delivers to the brain.
The functional activity of all body systems, including metabolic processes, depends on the amount and rate of decay of energy carriers in the cells of muscle tissues, and this is the ultimate goal of health-improving physical education, in particular athletic gymnastics without shells.
This gymnastics does not require any material costs, the only thing that is needed from everyone is desire. Exercises can be performed while sitting at a desk or at a desk (but, of course, not in a lesson, but at a break), in a standing position, sitting and lying down. You can either include them in the morning exercise complex, or supplement them regular classes other types of physical activity.
Athletic gymnastics without shells makes it possible to work out all the muscles and muscle groups and in any dynamic mode. Which ones to pay more attention to - you decide for yourself.
You can also compose individual complex exercises: for example, to strengthen the muscles of the arms and shoulder girdle; to develop flexibility and endurance; for the prevention of osteochondrosis. Probably, someone will want to improve the figure and physique, develop strength, maintain or restore functional state body, doing athletic gymnastics without shells.
But no matter what tasks you set for yourself, and in any case, physical education will help you look more attractive, feel cheerful and fit, and most importantly, maintain your health.
Chapter 4
Practical Lessons
At the heart of strength exercises for self-resistance are certain principles. Thanks to the muscles attached to the bone levers (see Fig. 2, a) and acting as a kind of biomechanical traction, the entire “construction” of a person is revived. The longer the length 1 of the bone lever (see Fig. 2, b), the stronger the muscle must be tensed to overcome the resistance created by the external load G. In this case, the bone levers connected by the joints move in the direction of the contracting muscle bundles. The simplest movement is performed by the fingers , the phalanges of which are bent under tension of the corresponding flexor muscles located on inside fingers. More complex spatial movements are performed by the arms (hands, forearm, shoulder), as well as the torso and legs, involving many muscle groups attached to different points bone levers.
When contracting, muscle fibers shorten. Their total contractility determines the power capabilities of the muscle that moves a particular bone lever. In order for a muscle to do work, it is necessary to overcome an external force - resistance R - This principle of overcoming external resistance with the movement of bone levers is the main condition for physical training.
External resistance can be of any nature: gravitational, biomechanical, etc. In athletic gymnastics without apparatus, we will create this resistance in the most economical and accessible way- for example" with one or both hands, as well as using any horizontal surface on which you can stand, sit or lie down. This will allow you to invent such a number of exercises that it is impossible to perform with any one sports equipment. In addition, in terms of their effectiveness, self-resistance exercises are in no way inferior to training with the use of any special equipment. It will also be very easy for you to dose the load according to the degree of muscle tension, amplitude and speed of movements, which is not always possible, for example, when doing exercises with kettlebells that have a fixed weight, or elastic expander, the elasticity of which depends on cross section rubber cord or number of springs. By performing self-resistance exercises, you can achieve the maximum level of muscle tension without fear of injury, as is often the case with barbells.
Before you start mastering strength exercises without shells, get acquainted with the simplest atlas of the human muscular system (Fig. 3) so that it is easier for you to learn how to perform all movements correctly.
Exercises are combined into complexes according to their focus, for example, for the muscles of the fingers and hand, shoulder girdle, torso, etc. You can develop any specific muscles or create a set of exercises for yourself, including training the muscles of all parts of the body.
Each exercise must be performed with the right and left hand or foot, or in both directions (turns, tilts, etc.).
Exercises for the muscles of the fingers and hands
In our far from fully mechanized and automated daily work in production and at home, a considerable physical load falls on the fingers. How often young women still complain about the first symptoms of articular arthritis of the fingers - and all because little attention is paid to the harmonious development and training of muscles. The strength of the fingers depends on the degree of training of the muscles that flex and extend the phalanges. If you master the exercises for these muscles, it will be easy for you to understand the principle of athletic gymnastics without shells and perform more complex coordination exercises for the muscles of the arms, shoulder girdle, torso and legs,
Do the first movements in a light warm-up mode, and then in each subsequent increase in muscle tension to the maximum possible. This rule applies to exercises for all other muscles and muscle groups. The amplitude of movements between the initial and final position should be the greatest. The direction of efforts is shown by arrows: F - main force, R - resistance force.
Affordable, simple, but effective exercises for the fingers and hands can be performed several times a day. The number of repetitions of each exercise is 6 - 12.
A set of exercises
1. Slightly bend forefinger right hand and grab his upper phalanx by the thumb of the left hand (it serves as a fixed support). Then bend the index finger of your right hand with force, offering resistance (Fig. 4, 1). Do the exercise with each finger of the right hand. Then repeat, changing the actions of the hands. After that, perform the exercise with the thumbs of each hand.2. Perform the same movements as in exercise L, but grab the thumb of the left hand with four fingers of the right hand (Fig. 4, 2).
3. (for training the extensors of the fingers). Straighten the palm of your left hand (it serves as a support), do not bend your fingers. Bend the index finger of the right hand and rest the upper phalanx on the palm or fingers of the left hand (Fig. 4, 3), then straighten it with force, keeping the supporting hand motionless.
4. The same as in exercise 3, but do it with four fingers at once (Fig. 4, 4).
5. Squeeze the left hand and fist and place the palm of the right hand on top of it. Bending the left hand to the forearm, overcome the resistance provided by the palm of the right hand (Fig. 4, 5).
6. The same as in exercise 5, but turn the right hand palm down (Fig. 4, 6).
7. Bring the right hand clenched into a fist to the straightened left hand (Fig. 4, 7a) and clasp it with the fingers of the left. Then, pressing your hands in the opposite direction (hands in front of the chest), rotate with the right hand (Fig. 4, 7b), while resisting with the fingers of the left hand. After that, change the position of the hands (the direction of movement of the hand in the wrist joint is shown by arrow F).
8. With the palm of your right hand, grab the left hand clenched into a fist from above and turn it in the direction of arrow F (Fig. 4, 8).
9. The same as in exercise S, but turn the right hand with the palm up and grab the back of the left hand clenched into a fist (Fig. 4, 9). The direction of rotation of the left hand and forearm around the longitudinal axis of the forearm is shown by arrow P.
When performing exercises 8 and 9, the arms bent at the elbows are in front of the chest. To keep your hands in this position while rotating with one of the hands, tighten the muscles of the shoulder girdle strongly - this will create an additional training effect. The rotational movements of the hand and forearm favorably accumulate on the state of the wrist and elbow joints.
Exercises for the muscles of the arms and shoulder girdle
The muscles of the arms and shoulder girdle play a major role in the formation of a beautiful physique, are very actively involved in all types of human activity, and are of paramount importance for practicing many sports. The arm consists of only three main links - the shoulder, forearm and hand, which have the ability to move relatively due to the elbow and wrist joints, but can perform the most complex movements due to the participation of many muscles. The simplest movement - bending the arm in the elbow joint - is performed by the flexor muscles of the forearm and the biceps of the shoulder - the biceps. The arm is extended by contraction of the triceps muscle - triceps. Therefore, all exercises for the development of these muscles are built according to the same scheme - flexion and extension of the arm in the elbow joint.
The number of repetitions of each exercise is 6 - 12, the pace can be varied - from slow to fast. You will choose the level of muscle tension yourself, taking into account your well-being - only taking into account the condition of those involved, you can determine the optimal dosage, we are afraid of negative consequences. This warning applies primarily to those who first started active classes physical culture.
All exercises explain the essence of psychophysical training. They show the connection of volitional control, modeled in the higher part of the central nervous system - the brain, with the subsequent work of the "executive organ" - the muscular system, and the work of both the brain and muscles is based on bioenergetic supply.
All exercises for the arms and shoulder girdle can be included in morning exercises and performed with a small load, repeating fewer times - no more than 6 - 8 in each series. If you do exercises in the afternoon and in the evening, choose the volume and intensity of the workout depending on your overall physical load and degree of fitness. Athletes who use athletic gymnastics without apparatus as an aid to the development of special speed-strength qualities can repeat the exercise 6-12 times in each series. In the last repetition, it is necessary to strain the muscles as much as possible. If the number of series is increased to 2 - 3, then the total number of repetitions (that is, movements) will be respectively from 12 - 18 to 18 - 36,
When using athletic gymnastics without shells as the main general developmental tool, it is necessary to include as many exercises as possible in classes and perform them at the maximum possible level of muscle tension. Most of the exercises can be done while standing, sitting, and even lying down.
At the beginning of classes, you may notice some uncoordinated muscle efforts, as the muscles develop, coordination will improve.
A set of exercises for the flexor muscles of the arms
1. Place the right hand on the wrist or the clenched fist of the left hand (Fig. 5, 1). Bending your left arm at the elbow, resist with your right hand. In this case, it is very important to maintain the value of the initial resistance, regardless of the angle between the bone levers - the shoulder and the forearm. This mode of muscle work is called isotonic. This mode is more effective in developing flexor muscles compared to weight training.2. The same as in exercise 1, but turn the palm of your left hand down (Fig. 5, 2),
3. Connect your hands into a “lock” (grab the bent fingers of the other with four bent fingers of one hand), lift them forward to a horizontal position. Arch your back slightly. Bending the right hand towards you, prevent its movement with the left hand (Fig. 5, 3). In this exercise, the work of the flexor muscles of one arm is counteracted by the extensor muscles of the other arm - this type of muscle loading is called asynchronous.
The exercise is performed alternately for both hands, the initial movements are in a light warm-up mode, then gradually increasing the load on the muscles.
Vladimir Fokhtin
Athletic gymnastics without shells
Foreword
The official recognition of athleticism as a sport and mass physical culture has led to a surge in reader demand for methodological and popular literature on the problems of strength training, as well as to an increase in the number of authors offering all kinds of exercise systems. Often, the authors turn to the origins of athleticism, enriching the previously existing methods by expanding our knowledge of the physiology, biochemistry, and bioenergetics of the human body.
The book "Athletic gymnastics without shells" describes sets of exercises performed on the principle of self-resistance. Analytical approach of the author to the kinematics of the musculoskeletal mechanism human body allowed not to ignore any muscle group and offer a lot of exercises.
It is important that the book was written by a person who has tried them in practice and to whom they brought and continue to bring a tangible healing effect.
But I would like to warn the reader that, despite the seeming extreme simplicity and versatility, self-resistance exercises and the isometric mode require a certain amount of caution. This is due to the fact that their impact is significantly different from the impact of the dynamic mode of operation. They, like all other systems of exercises and training methods, occupy a strictly defined place in the system of physical education, and their merits should not be overestimated.
First of all, it should be taken into account that the capabilities of a person who resists himself are limited by the level of development of his muscles. Since physical improvement implies the necessity of a gradual increase in the load, of course, there will come a point when the exercises simply cease to have a training effect.
According to a number of Soviet scientists working in the field of sports, excessive enthusiasm for self-resistance exercises is undesirable, since the constant tension of the antagonist muscles during movement disrupts neuromuscular connections.
Finally, limited opportunities to increase the load will not allow fans of this type of training to significantly increase muscle mass and at a certain stage their development and improvement will stop.
I would recommend readers to consider the system of exercises proposed in the book as a temporary remedy. physical training, which is convenient to use when leaving on vacation, on a business trip - in other words, as a short replacement for dynamic weight exercises. You can use sets of exercises for self-resistance in cases where there is absolutely no possibility for complete workout with burdens.
Please note: self-resistance exercises can cause an increase in blood pressure - an effect inevitably associated with the need for straining), so it is better for those suffering from hypertension to refrain from them. These exercises can be successfully performed only by people who do not have disorders of the cardiovascular system,
The book "Athletic gymnastics without shells" will introduce the broad masses of physical education lovers to systematic exercises. It clearly shows how diverse the methods can be for self-trained.
L. Ostapenko, Secretary General of the USSR Athletic Federation
Introduction
This work is the result of my search for a scientifically based answer to many questions related to physical culture and sports, the result of almost my entire conscious life, lived in an inseparable alliance with sports, to which I remain devoted even now, on the eve of my fiftieth birthday,
I joined physical culture a long time ago - in the early fifties - at a time when domestic sports took the first big steps in the international arena. The heroes of the 1952 Olympics in Helsinki were not much older than me. My first sports activities coincided with the triumph of T. Lomakin, A. Vorobyov, V. Kuts, V. Chukarin, V. Muratov, Yu. Vlasov ... I was lucky to see the performances of famous gymnasts P. Stolbov, A. A l. wedge a, Yu, Titova, M. Voronina.
I was an eyewitness to the then phenomenal jump of V. Brumel by 2 m 28 cm in the track and field match of the USSR - USA, held in Luzhniki.
For us, the boys of the 50s, the future was unclear, and the past is connected only with bitter memories of the difficult war and post-war years, and physical education and sports were perhaps the most joyful and bright events in our "televisionless" and "recordless" childhood. What we were not fond of - skiing, pole vaulting, javelin and hammer throwing, gymnastics, barbell, bodybuilding and other types of physical activity, This was explained by the availability of choice and the fact that at that time there was still no early sports specialization, that is, we were not enrolled in any particular section, but were given the opportunity to test our strength and endurance in many sports.
Sport has been an integral part of our lives. The younger ones imitated the older ones, and football matches teams of neighboring streets, in which both boys and adults participated, gathered many fans.
At the age of 32, I competed in gymnastics for the last time (the program of masters of sports), but I did not give up physical education - I joined regular running, skiing, participated in city and regional competitions, showed results not lower than the first category.
The serious gymnastic "school" that I went through not only helped me find a good sportswear, mo and instilled an interest in everything that has links with physical culture, in particular in physiology and psychology. When knowledge accumulates, you begin to understand or comprehend some truths in a new way, look for answers to emerging questions. Often in solving the problems of modern mass physical culture, we cannot go beyond the well-known, rooted, traditional, and sometimes the solution is dug in a simple one, it is only necessary to expand these limits, take a fresh look at the problem.
My profession is related to inventing and solving a wide variety of scientific and technical problems. Thanks to this, I acquired the habit of analytically approaching various phenomena, the "decoding" of which necessarily requires not only deep knowledge, but also a lot of mental work.
A kind of training helps me, which I will talk about in this book.
The fashion that came to us from the West for rhythmic gymnastics (known back in the pre-war years), aerobics (the term was introduced by K. Cooper) - health-improving aerobic exercises (jogging, skiing, cycling, etc.), bodybuilding, which is experiencing another "renaissance" today ”, far from solved the problem of improving the health of the population.
The effectiveness of any system of physical activity can be assessed: a) by the amount of muscle effort; b) contraction amplitude muscle fibers; c) the speed of movement of bone levers or skeletal links; d) the duration of muscle work.
The intensity of physical (muscular) activity is also estimated, that is, the amount of work performed and a unit of time, which determines the physiological efficiency of any system. physical training, of course, within the energy capabilities of the body.
The proposed book describes athletic gymnastics without equipment and any sports equipment. This gymnastics, which I have been doing for more than three years, has become for me a kind of psychophysical training, which helps not only to maintain a good physical form and maintain health, but also promotes mental activity.
On the recommendation of the State Committee for Sports, my training system was tested at the All-Union Research Institute of Physical Culture in the laboratory of Professor I.P. Ratov and approved by specialists in psychophysical training of the Gagarin Cosmonaut Training Center.
Autonomous gymnastics
V. Fokhtin
Autonomous gymnastics allows you to control the energy exchange processes in the body by changing the pace, the number of movements and, in general, muscle tension.
The system is suitable for all ages - from children to the elderly and even the elderly. It helps to develop flexibility and maintain joint mobility, as well as gain endurance, develop strong-willed qualities and gain mental stability. Finally, exercises can serve as an effective tool for the prevention and treatment of joint diseases - osteochondrosis and arthritis. Autonomous gymnastics, in addition, they are engaged specifically for the development of muscle strength, getting rid of fat "ballast" and the formation of an athletic physique.
Without exception, all methods of muscle development are based on the principle of overcoming various - gravitational, mechanical, inertial and other external resistance. There are many ways to load muscles, but the most the best trainer in this case, one can consider the biomechanical musculoskeletal “construction” of a person.
The meaning of the proposed training is to use the opportunities inherent in nature in the human body. The complex of the so-called autonomous gymnastics allows the muscles to work in any mode and with any mobility of the joints. At the same time, they easily do without any sports equipment and a special room - you can practice almost anywhere, even in an armchair or on a bed - the effect of classes does not depend on time, place and external conditions.
We recommend starting autonomous gymnastics with exercises for the fingers and hands. Perform exercises alternately with the left and right hand. Note that the muscles of the torso are also involved in the work of the muscles of the arms and shoulder girdle, which brings an additional effect.
The direction of the main force in the figure is indicated by a solid arrow, the resistance force is indicated by a dotted line.
1. With the upper phalanx of the index finger of the right hand, grasp the thumb of the left hand (it serves as a support). Then forcefully bend the index finger of your right hand while resisting (1.1). Do the exercise with each finger of your right hand. Then repeat, changing hands. After that, perform the exercise with the thumbs of each hand, using the palm of your hand or closed fingers as a support.
2. Perform the same movements, but grab the thumb of the left hand or its base with four fingers of the right hand at once (1.2).
3. Straighten your left palm without bending your fingers. Then bend the index finger of the right hand and rest the upper phalanges on the left palm or fingers of the left hand (1.3).
Straighten your index finger with force, as if pushing away your left palm. Exercise variant (1.3b).
4. Clench your left hand into a fist and place the palm of your right hand on top. Bending the left hand to the forearm, overcome the resistance provided by the right palm. (1.4).
5. Do the same as in the previous exercise, but turn the left hand palm down (1.5).
6. Grasp the left hand clenched into a fist with your right palm and turn it in the direction of the arrow (1.6).
7. Do the same as in the previous exercise, but put your right hand on top of the back of your left hand. The arrow shows the direction of rotation of the left hand (1.7).
Exercises for the muscles - flexors of the arms
1. Place the right hand (2.1) on the wrist or on the left hand clenched into a fist. Bending your left arm at the elbow, resist with your right hand. In this case, it is very important to maintain the value of the initial resistance, regardless of the angle between the shoulder and forearm.
2. Do the same as in the previous exercise, but turn your left palm down (2.2).
3. Do the same as in the previous two exercises, using the table surface as a support (2.3.).
4. Connect your hands in a “lock” and lift them forward to a horizontal position. Bending the right arm towards you, prevent its movement with the left hand (2.4).
5. Raise the interlocked hands up so that the left arm is fully extended. Then lower it down, bending at the elbow and overcoming the resistance of the right arm (2.5). It is very important to bend the left arm as much as possible. Change the position of the hands after 8-12 repetitions. To develop strength endurance, increase the number of repetitions to 30-40.
6. Sitting on any support, wrap your arms around your leg just below the knee, with which you create resistance when bending your arms (2.6).
Exercises for the muscles - extensor arms
1. Bend your arms at the elbows, put the right hand clenched into a fist in the left palm, straighten the right arm at the elbow joint, lowering the forearm down. After a series of movements, change the position of the hands. Tempo - from slow to fast, impulsive (3.1).
2. Do the same as in the previous exercise, but in a sitting position, using your thigh or table surface as a support (3.2).
3. Bend your right arm at the elbow and bring it close to your shoulder. Grasp the right hand clenched into a fist (3.3) with your left hand, then, straightening your right hand, lift it up, overcoming the resistance of your left hand. The exercise is similar to the kettlebell press.
4. Leaning with the right hand in the palm of the left, straighten the right hand forward, while the left hand creates resistance (3.4).
5. Raise up your right arm, bent at the elbow (3.5) and rest your hand on your left palm. Extending the right hand, point it down, overcoming the resistance of the left hand.
Exercises for the muscles of the neck
1. Tilt your head forward until your chin touches your chest (4.1). At the end of the movement, strongly tighten the neck muscles involved in the movement.
Coordinate the amount of resistance created by the hands and the degree of muscle tension with the state of health so as not to cause injury and aggravate the condition of the cervical spine with obvious signs of osteochondrosis.
Each exercise should be repeated 6-12 times. The pace is slow at the beginning, with a low degree of muscle tension. At the end of the series, the pace can be increased, reaching the maximum muscle tension. Exercises are performed twice a day anywhere - in the gym, classroom, at home, in the country, on a hike, in an airliner's seat.
