Articular gymnastics Amosov: a set of exercises, features and reviews. How to treat the spine with physical education: exercises Amosova Amosov 10 exercises

13.12.2018

When I was 25 years old, I began to feel my spine. The first I felt the lower back, felt it hard. Then the first time I heard the diagnosis - "sciatica". The condition was new, incomprehensible and very unpleasant.

A bath with a broom, a glass of vodka, a piece of dog skin on the lower back - the first pain remedies in my life did not help at all. I can call this condition so - "toothache in the lower back." Several times this state caught me, then it passed somewhere, then again it reminded me. The lack of understanding of the nature of this state was psychologically straining.

Then another diagnosis appeared, by the name - "intercostal neuralgia", a condition when it is difficult and scary to take a deep breath. As experienced patients said, I can't breathe. Since there was no effective and quick remedy, this also added sadness in my life.

Then there was pain and heaviness in the shoulders, combined with pain in the neck, which also behaved as they wanted, came and went at will, without asking me.

After all, one must understand the time was like that, the end of the seventies, doctors did not have an intelligible answer about the nature of these conditions.

Therefore, if a person fell ill with "radiculitis", then, often, hard and for a long time. I myself have remembered these painful conditions forever.

But, as they say, when the student matures, the teacher appears. Amosov Nikolai Mikhailovich became such a teacher for me. Steve Borisovich Shenkman, a Soviet and Russian sports journalist, a promoter of a healthy lifestyle, a researcher of methods for improving the body, spoke about him in the journal "Physical Culture and Sport".

At that time I was subscribing to the journal "Physical Culture and Sport", in which they began printing "8 pages about health." These pages offered information on natural treatments and health maintenance.

In this magazine, I first learned about Academician Amosov and his system of dealing with spinal pain. The name of Nikolai Amosov did not become known when he performed his first heart surgeries. Glory came to the surgeon when tens of thousands of people began to read his books about a healthy lifestyle.

I learned several of his important life principles, which became my life rules.

Don't expect doctors to make you healthy. They can save lives, even cure the disease, but they will only lead you to the start, and then - in order to live securely - rely on yourself. I in no way underestimate the power of medicine, since I have served it all my life. But I also know a lot about health - theoretically and practically.
Doctors treat diseases, but health must be obtained by oneself, because health is the "reserve capacity" of organs, of our entire physiology. They are necessary in order to maintain normal functional parameters at rest and during stress - physical and mental, as well as not to get sick, and to get sick, if possible - not to die. So - these "capacities" are not obtained by drugs. Only by training, exercises, loads. And - work, patience with cold, heat, hunger, fatigue.
What diseases are, everyone feels - an annoying disorder of various functions that prevents them from feeling happiness and even living. The reasons are also known: external "harmfulness" (infection, bad ecology, social upheavals), their own unreasonable behavior. Sometimes - birth defects. I affirm: human nature is strong. At least for most people. True, minor illnesses are inevitable, but serious ones are most often due to an unreasonable lifestyle: a decrease in reserves as a result of detraining. External conditions, poverty, stress - in second place.
Reserves training must be reasonable.

Three main points:

First - food with a minimum of fat, 300 grams of vegetables and fruits daily,, and so that the weight does not rise above the figure (height minus 100) kilograms.,

Second - physical Culture... This is more complicated. Everyone needs it, especially children and the elderly. Since now at work almost no one physically strains, then, in theory, for decent health, everyone would need to do an hour a day. But a normal person has no character for this. Therefore - at least 20 - 30 minutes of gymnastics, this is about 1000 movements, preferably with dumbbells of 2 - 5 kg. I advise you to exercise in front of the TV when the News is on to save time. As an addition to physical education, it is advisable to allocate an area for walking, on the way to work and back, one kilometer at a time. It is useful, and saves nerves, given the poor transport. I'm not talking about jogging - it's unrealistic. But it's useful.

The third point is perhaps the most difficult one: mental control... "Learn to rule yourself." But oh, how difficult it is! There are many recipes, including meditation, I will not describe. I use a simple technique myself: when the heat is high and a lot of adrenaline is released, I fix my attention on the rhythmic rare breathing and try to relax my muscles.

The best thing in moments like this is to do vigorous gymnastics, but the situation usually does not allow. But all the same, as soon as it allows - work. Excess adrenaline is burned during exercise, and in this way the vessels and organs are saved from spasms. In animals, stress is resolved by running or fighting, but humans are not allowed.

Three principles, three "whales" of health - food, mainly vegetarian, movement and emotional balance, I adopted Amosov and use it all my life

An interesting question: why do people get sick so often? I think that 90% of people, if they followed the correct lifestyle, would be healthy. But unfortunately, the regime requires willpower. And a person has little willpower ... Modern official treatment is carried out by the method of "selection-enumeration" of antihypertensive drugs, of which there are more than a dozen, and which then must be taken all (!) Life.
And one more thing: there are many, many bad doctors in the world. I cannot say indiscriminately: "all doctors are bad." Many good ones, but also bad ones. Proof of? Ask what they read and what they can do. Read from practitioners - very few. More or less doctors of a surgical profile are able to do it. Because they simply cannot heal without needlework. Therapists sincerely believe that they do not need to be able to do anything - neither do an analysis, nor look at an X-ray, nor puncture the pleura. There are, they say, narrow specialists for this. And we, they say, are general doctors. Like this.

There are many misconceptions in medical science, the main one of them is the following - doctors are blinded by the belief in the power of pills. Advice to move less, stay calm, eat better during illness, is contrary to human nature. Movement, muscle activity, and partial hunger will help a person to recover and not get sick.

The body has powerful defenses - the immune system, compensation mechanisms. They will work, you need to give a little time. Keep in mind that most minor illnesses go away on their own, doctor's drugs only accompany natural recovery. They say to you: "Cured!", And you believe: "Good doctor!"

If you are lucky enough to get to a good doctor, take care of him, do not bother him in vain. Remember, a doctor is more than just a specialist. This is not a plumber. Follow the doctor's instructions ... to the best of your ability. And do not demand from him unnecessary medications that you learned about from your neighbors.

If you are young - up to 60! - and there are no symptoms from the organs, then you should not run to the clinic at the slightest discomfort. As I said, our doctors do not trust nature, they are focused on medicine and peace. Be careful not to be captured by them! They will find diseases and convince: "Rest and be treated!"

It takes strength of character to be healthy. How can a person find the optimum in the triangle between disease, doctors and exercise? My advice is to choose the latter. At least try. Trust me - it will pay off!

N.M. Amosov left behind not only many students, but also his works promoting a healthy lifestyle, substantiating his own system and outlook on health. These books, despite the fact that the academician has not been with us for a long time, are still very popular. Thousands of people around the world are guided by the system he created on his own experience. One of his legacies is a set of exercises aimed at strengthening the spine and maintaining health until a ripe old age. Their effectiveness has been confirmed by many followers of the teachings of the great physician and scientist. They are especially relevant today.

Today, children have problems with the health of the spine from a very early age. Physical inactivity due to a sedentary lifestyle leads to the weakening of all muscles. But the main role for maintaining health is played by the muscles that maintain the correct position of the spine. This set consists of 10 simple exercises, performed 100 times each and is known as "1000 movements".

Taking care of his own health, Amosov developed this set of exercises for the spine and joints, starting with 100 exercises and gradually increasing the load. As he himself noted, upon reaching the goal, i.e. performing each of the 10 exercises 100 times, his back stopped hurting, stomach cramps and cardiac dysfunction began to bother him less. They increase strength and endurance.

An untrained person can start exercises with 10 repetitions, but be sure to add 10 times every week. In addition, he recommended combining them with a daily run either at a brisk pace of 3 km in 10-12 minutes, or jogging, but with a maximum acceleration of the last 100 meters. Acceleration is necessary to increase your heart rate to 130 beats per second; a slower speed will not benefit your workout.

For this purpose, it is necessary to perform the exercises also at maximum speed. He himself spent 25 minutes on the implementation of the entire complex. He recommended some of them to be performed outdoors at any time of the year. Only 1, 8, 9 and 10 are made indoors.

When I started doing Amosov's exercises, the joy of recovery came very quickly. Then I started adding my favorite moves. Physical education helps me in my life and in my profession.

Complex of exercises of academician Amosov

1 Lean forward and touch the floor with your fingers, if possible with your hands. The head moves in time with the body.

2. Leaning to the left, lower your hand as low as possible while simultaneously pulling your right hand to the shoulder. Repeat.

tilt to the right.

3. Raise your left hand and bring it to the opposite shoulder, turning your head in that direction. Repeat with the other hand.

4. Close your hands in the lock, making turns to the left and right, turning your head to the beat. Gradually you need to increase the range of motion.

5. Raise your left leg and pull it towards your torso, hugging the leg below the knee. Pull it as close as possible, repeat with the other leg.

6. On a stool or bench, lie down with your face to the floor. Close your hands behind your head. The body is parallel to the floor. Raise your upper body as high as possible and return to the starting position. If at first it will be difficult to perform this exercise, you can rest your feet on the sofa.

7. Grasp the back of a chair with your hands and do squats.

8. Push-ups from the floor. While it will be difficult to perform this exercise, push-ups can be done, focusing on the edge of the sofa.

9. Jumping alternately from each leg. Perform as high as possible.

10.Birch. Raise your legs up and then bring them behind your head.

All these exercises are familiar to each of us since school, which we did in physical education lessons.

As the academician himself said, nature is favorable to us. Sometimes we ourselves are not aware of the power that she gave us. There is no need to be afraid of doing a lot of repetitions of each exercise. Start at a minimum and gradually increase the load until you reach 1000 movements.

Analyzing modern complexes of physical exercises, Amosov saw their common drawback - too few movements that do not give the necessary training effect. A healthy person doing gymnastics, as Amosov believed, should adhere to a simple rule - the pulse rate doubles compared to the usual one, but should not exceed 150 beats per minute. For those over 40, the heart rate should not exceed 130 beats per minute.

Gymnastics, according to Amosov himself, is not aimed at developing strength, but it develops joints, strengthens muscles and ligaments. Therefore, it can be applied to everyone. Movement is not able to completely prevent age-related changes in connective tissue fibers, but if they are constantly stretched, then this saves them from the deposition of calcium salts.

Amosov identifies three levels of healthy joints. The first is healthy. The second - up to 40 years old, when there is salt deposits, recurring pain, restriction of movement (for example, sciatica, discosis, sciatica), which disappear after treatment. Third, joint pain interferes with life and work (the development of arthritis, arthrosis). In this case, treatment is necessary. The disease will not go away on its own.

The only way to prevent joint diseases, according to N.M. Amosov, is exercise. The intensity of joint movement is determined by their condition. For prevention, it is enough to make 20 movements, with the appearance of pain from 50 to 100, with obvious injuries of 200-300 for sore joints and 100 for healthy ones. The movements must be performed quickly - they load the heart. Amosov did not see the point of changing the set of exercises often and inventing complex ones. The main thing is that they are easy to remember and performed without hesitation.

After I got acquainted with Amosov's exercises more than 30 years ago, my problems with vertebral and joint pain disappeared forever. Then I added my exercises and, as they say, I don’t know grief.

In modern medicine, there are two points of view regarding vertebral and joint pain.

The first one claims that exercises cannot be done with pain. Patients who trust this point of view experience pain in the spine, joints for weeks, months, years.

The second point of view states that the earlier we start to perform the movements, the faster the recovery comes.

Now patients come to me who have had vertebral and joint pain for 8, 10 and even 14 months. During this difficult time for them, they change 12-15 doctors, and none of them prescribes physical exercises to patients, but persistently prescribe pain relievers and anti-inflammatory drugs.

I have a stand in the hall " Movement is the path to health", patients get acquainted with the information on this stand, think about it.

I tell them - if you are with me and with Amosov, then things will quickly get better, but at first it will be difficult. Most of the exercises are done on a simulator. They agree, and in a week and a half, and even then earlier, it becomes easier. After recovery, patients come to the gym to work out periodically to maintain a healthy state.

When I first came to Kiev for a day and a half, then I set myself the task - to see Nikolai Mikhailovich. And I fulfilled this task - I found his institute, his office. He was a small, dry old man. I shook his hand with joy and gratitude and told him that thousands of patients received good help from me, when, despite all the doctors' horror stories, they began to perform feasible movements and recovered. Familiarity with his books gave me confidence in making difficult decisions in difficult situations when it was necessary to help the sick. He wished me success in my work. I will always remember this meeting with a doctor, academician, Hero of Labor, sportsman.

Gymnastics for the body is a thing that has a rather positive effect, first of all, on the health of the person himself.

Usually gymnastics helps to strengthen muscles, blood vessels, heart. The pressure is back to normal. Immunity rises.

For example, the famous Russian cardiac surgeon, academician Amosov came up with the simplest 10 exercises, which must be done at first only 10 times each, after which the number of repetitions should be gradually increased to 100.

Amosov himself did these exercises to a ripe old age and felt just wonderful!

In addition, you can do some exercises with additional weights (if desired and with special physical preparation).
It is worth noting that it is recommended to do such exercises with 100% regularity, since if you do 1 day, and then do not do these exercises for 3 days, then nothing sensible will come of it.

Here is a short description of all 10 exercises according to the system of academician Amosov:

Exercise 1 ... Stand up straight and try to bend so that your fingers (or even your palm) reach the floor. At first, you need to do 10 repetitions, but after 2 months you need to do 100 repetitions + you can reach it with your palms on the floor, and not just with your fingers.

Exercise 2 ... Side bends. It is necessary to make inclinations in one direction or the other. At the same time, you need to do them in such a way that you feel some tension. One hand should go vertically down (along the leg), and the other hand should go upwards.

To begin with, you need to repeat 10 times, but after 60 days the number of repetitions should be 100.

Exercise # 3 ... Stand straight with your arms straight up (so that they are above your head). After that, you need to move your arms behind your back (while your arms should be crossed). When you place your hands on your back, you can tilt your head back a little, since this is the position that will be most comfortable.

Exercise 4. Stand up straight and begin to rotate your torso (in a circle). In addition, you should clasp your palms in front of you, and help your hands move in a circle.

Exercise 5 ... Stand straight and begin to alternately raise one or the other leg, thereby trying to reach your belly with your knee. Raise your legs as high as you can afford!

Exercise 6. Sit down, straighten your legs (you need some kind of support for your legs), then try to first reach your toes with your hands, and then, on the contrary, lean back so that your whole body tilts back a little. Repeat the procedure 10 times (at the beginning), but the exercise itself is quite difficult, and it is advisable, with a large number of repetitions, to take a short break every 10 times, and then continue to do the exercise.

Exercise 7 ... Regular squats. It is best if you lean on some kind of support (this could be the back of a chair or some other surface that you can hold onto).

Exercise 8 ... Push ups. If you do not have enough strength, you can do push-ups from the bed, but if you are more trained, you can do push-ups directly from the floor.

Exercise 9 ... Small jumps on 1 leg. First, you need to jump 10 times on the left leg, then 10 times on the right.

Exercise # 10 ... Running in place. You only need to run for about 5 minutes, without much stress.

As a result, if you reach the limit of perfection, the whole complex of these simple exercises will take about 25-30 minutes. Naturally, at first it will take even less time.

The most important feature is that almost all people can do this exercise. There are no hard contraindications, except perhaps some serious chronic or severe heart disease! Therefore, you can perform exercises without any special fears, increase the number of repetitions.

After completing all 10 exercises, your body will enjoy life, you will immediately feel that your heart rate has increased significantly from the exercises done, but over time you will feel better and better!

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He was an outstanding cardiac surgeon, scientist and writer, he was an academician of the USSR Academy of Sciences and the National Academy of Sciences of Ukraine, Hero of Socialist Labor. This wonderful man passed away on December 12 16 years ago.

Nikolai Mikhailovich always believed that any self-respecting person should lead a healthy lifestyle, and he himself strictly adhered to this rule.

Gymnastics Amosov "1000 movements" and in our time is quite popular. Exercises from this complex are well known to any child.

A little about the life of an academician

Nikolai Mikhailovich had a difficult childhood, he grew up in a poor family, due to malnutrition, he was often sick. This led to the fact that already in adulthood N.M. Amosov faced serious health problems. It was then that he had the idea to fight physical ailments through exercise.

How did Amosov's gymnastics appear?

To begin with, Nikolai Mikhailovich began to do a hundred movements a day, but this did not bring the desired result. In order to increase the number of movements to a thousand, he began to walk.

This is where the effect came in. There were no interruptions in the heart, the back stopped hurting, and after that the body recovered completely. After many years of experimenting with his own body, the final version of Amosov's gymnastics appeared.

What is the essence

The most important thing in any person's life is to set goals, build courage and make a key decision. According to the academician, the physical health of a person completely depends on the mobility of the joints, weight, the quality of digestion, the ability to relax, and the state of functional systems. Nikolai Mikhailovich believed that the end result when playing sports is not so much physical health as mental comfort.

Despite the fact that everyone knows about the benefits of physical education, many people avoid sports, everyone has their own reasons. Someone is shy, someone is lazy, someone is simply bored, because gymnastics is a repetition of movements. Moreover, you will not become healthy if you do up to a dozen exercises and walk one kilometer a day. It is too little. It is not so difficult to make a decision if you are faced with a choice: keep getting sick or become completely healthy and happy. Gymnastics Amosov will help make key steps towards the goal.

Why do you need physical education

In order to start doing it most often does not require a doctor's permission. Exercise has many benefits:

the muscles are strengthened;
weight loss;
joints remain mobile;
the physique improves;
the respiratory volume of the lungs increases.

You can still list the positive qualities for a very long time. But few people are engaged in physical education, and, according to N.M. Amosov, a great deal of the blame for this lies with the doctors. Since it is doctors who are afraid of physical education. Nikolai Mikhailovich spoke about the fact that experienced doctors-specialists in healthy lifestyles simply do not exist. All doctors are specialists in disease, not health.

If someone fears for his heart, then with the help of a few rules they can be completely avoided and calmly engage in physical education. Only people who have had a heart attack and hypertensive patients with a pressure of 180/100, before starting even light physical activity, need a specialist consultation. According to N.M. Amosov, those who suffer from rheumatism, pain in the heart, suspect angina pectoris, and mild hypertensive patients need not consult a doctor. This also includes people over 60. So what is the gymnastics of Academician Amosov?

A set of exercises

Start with a few reps. Gradually, their number needs to be increased to 100. For all 1000 movements, Amosov himself took 25-30 minutes. The scientist also performed them in the fresh air.

Respiratory gymnastics Amosov is based on the fact that the chest needs to shut off oxygen, and then it will begin to work to its fullest. That is, exhale all the oxygen from the lungs and endure as long as possible.

Amosov's gymnastics is called "1000 movements". Its goal is to combat physical inactivity and health problems, especially of the spine, which begin to arise today at a very young age. Amosov's set of exercises includes 10 exercises, the famous academician recommends performing them 100 times. Multiply 100 by 10, and you get 1000 movements.

Nikolai Amosov believed that human health does not depend on the surrounding circumstances or on medicine. The decisive factor is everyone's choice to be healthy or not. At the age of 40, Amosov felt the beginning of a deterioration in health, it was then that he decided to invent something that would save not only him, but would become a panacea for society - already in those years, a patient with physical inactivity.

To perform Amosov's exercises, neither strength nor endurance is needed. You can start with 10 reps, but add 10 reps weekly.

Amosov recommended combining his complex with daily jogging: either 2 km in 12 minutes, or jogging, but with maximum acceleration in the last 100 m. Acceleration is necessary to increase the heart rate to 130 beats / sec, a lower indicator will not benefit from training. For this very purpose, when performing the exercises of Academician Amosov, the maximum pace is required.

For all 1000 movements, Amosov himself took 25-30 minutes. In addition, all the exercises (except for 1, 8 and 9, 10) Amosov performed in the fresh air at any time of the year.

Nowadays, many are against running, because there is a heavy load on the spine, which can lead to protrusions and hernias. It is recommended to replace running with Scandinavian walking.

There are a lot of opponents of Nikolai Amosov's gymnastics in the ranks of doctors. They agree that 100 reps is too much. However, while he could, Amosov fought their claims. If you just tie and untie the laces throughout the day, you get just the "classic" recommendation: 10-20 repetitions, so the number is 100, which is not at all as much as it seems at first glance. Look at the chimpanzee, how many shoulder movements does it perform?

Just start with a few reps and work your way up to 100. The main thing is regular classes. Even if you miss one day, you will have to start all over again.

Complex of exercises of academician Amosov

1. Leaning forward. We touch the floor with our fingers, and if it works out - with our palm. The head moves in time with the body.

2. Tilts to the side - "pump". Leaning to the left, the right arm is pulled up to the armpit, the left arm is pulled down.

3. Throw up your hand and lower it back behind your back. The right hand extends to the left shoulder blade, the left to the right. The neck moves to the beat.

4. Hands clasped in the lock on the chest, make turns to the right and left, while turning the head. Hand movement should increase the amplitude.

5. IP - standing, throw the knee to the chest, press the hand as high as possible, make alternate movements with both legs.

6. We lie down with the hip joint and stomach on the stool face down, hands in the lock behind the head, the body is stretched with a string parallel to the floor. Bending in the lower back, raise the upper body as much as possible.

7. We grasp the back of the chair with our hands, squat down.

8. We put our hands on the sofa (or, if possible, on the floor), do push-ups.

9. We jump on each leg as high as possible.

10. Birch, then throwing legs behind the head. As you can see, nothing complicated. We know all these exercises well from school physical education, but for a very long time, precisely from school, they were not performed. According to Academician Amosov, nature is favorable to man: just a little workout is enough and health problems will recede.

Don't be afraid of a lot of repetitions. Start with a minimum, and you will see for yourself that even for an untrained person, 100 repetitions is a very real figure.

Nikolay Amosov is a cardiac surgeon, author and innovator of methods of cardiac surgery. In addition, Nikolai Mikhailovich invented a system of "restrictions and loads" and his own set of exercises, the effectiveness of which is proved by his bright, eventful and long life. Amosov's gymnastics is called "1000 movements". Its goal is to combat physical inactivity and health problems, especially of the spine, which begin to arise today at a very young age. Amosov's set of exercises includes 10 exercises, the famous academician recommends performing them 100 times. Multiply 100 by 10, and you get 1000 movements.