They try to stimulate patients, even those who have undergone serious operations, to physical activity so that stagnant processes do not occur. Exercise complexes for health are necessarily developed taking into account the age and condition of the person, which is very important for the effectiveness of rehabilitation measures. Recreational physical exercises are also important for the prevention of all kinds of ailments.
The health-improving effect of exercise, its significance and effect on the body
One of the main reasons for the development of many diseases (including cancer) is metabolic disorders.
And physical exercises for improving the body are one of the most effective regulators of metabolism. Make yourself move! A person should walk at a brisk pace for at least 30 minutes a day, and preferably 1 hour. This is another important building block that you invest in your health.
The great physician Avicenna wrote that a person performing physical exercises wellness orientation, most often does not need any other methods of recovery. True, physical activity should be sufficient, but not excessive. Technological advances have significantly reduced physical activity modern man: sedentary work, many hours of "watch" at computers, passive rest at the TV lead to a significant metabolic disorder, a decrease in the body's resistance. This risk factor is especially important for men with significant muscle mass, which is often completely inactive. The laws of Nature are violated: a man - in the past a hunter, who fought with harsh Nature, has turned into a brood hen. Perhaps this explains the significantly shorter life expectancy of a modern man (compared to the average life expectancy of women). Therefore, the health value physical exercise hard to overestimate.
It is believed that for a successful fight against hypodynamia, it is enough to walk 4-5 km daily or replace walking with a half-hour swimming, jogging or exercise complexes.
In addition, now there are a lot of health centers, all kinds of home massage are available, contrast showers, dousing and rubbing with cold water will bring undoubted benefits. For a long time in Russia, a bath was used as a powerful cleansing and healing agent using various brooms, etc. You can also choose an affordable physiotherapy device or devices for home use, with which you can massage biologically active points, use the healing effect of a low-energy laser source or weak magnetic fields (scientists from Rostov-on-Don proved that with the help of weak magnetic fields it is possible to increase the general resistance of the body and significantly increase the effectiveness of treatment even for such serious diseases as malignant tumors; the results of these studies were formalized as a discovery) ... That is, there is a choice - every day we learn new things. Considering the health-improving effect of exercise on the body, you need to take correct solution- according to the principle “do no harm”.
Without active image life, health exercises that create a sense of joy, any diet will be inadequate. If water, oxygen, carbon dioxide are the basis bioenergetic processes then movement is life itself. You can give credit to various schools of physical education, but my experience, including that of those who worked with Olympic teams, suggests that if you fulfill the proposed feasible complex not only for the elderly, but also for the sick, then you will create that vital tone for the body, which will promote longevity.
German scientists have proved that a person who performs exercises to improve the body's health only for 20 minutes daily falls ill 5-7 times less often, work efficiency increases by 35-40% and after 50 years 5 years of life are added.
A complex of physical exercises of a health-improving orientation
For those who really want to be healthy, the following, not very laborious daily set of health-improving physical exercises, is useful for preventive purposes.
- Lying on your back, after waking up, learn to contract the muscles (straining and relaxing) both the whole body and its individual parts.
- Rub all parts of the body that can be reached, massage palms, fingers, ears, feet, on which organs of the whole body are projected. It is necessary to rub the skin surface of the whole body because there is a lymphatic system under it, which is responsible for collecting waste products from cell activity and destroying pathogenic microflora.
- In the prone position, bend one leg slightly, foot towards yourself, and massage with the other leg bent leg from all sides, as if tearing off: foot lift, toes, sides, lower leg muscles, thighs on one side and the other. Do the same with the other leg. In the beginning, this health promotion exercise can be simplified: one foot moves along the inside of the other half bent leg, the knee of which is pressed against the floor. There is also a simultaneous massage inside legs, shins and thighs. This exercise cannot be performed with thrombophlebitis, varicose veins, trophic ulcers! While restoring this exercise for effective recovery blood supply lower limbs, you simultaneously prevent the development of many cardiovascular disorders and joint diseases.
- Lying. Connect the feet and move them towards you - away from you, try to press your knees to the floor.
These physical exercises from wellness system you exclude stagnation in the lower extremities, flat feet, coxarthrosis, osteoporosis, prevent the development of varicose veins, trophic disorders.
Physical exercise to maintain health and longevity (with video)
"Walking" on the buttocks. Sit on the floor with your legs straight (may be slightly bent). Left side body - leg and buttock - to raise and move forward, while turning the head to the left, and with straight arms - to the right. Then everything is repeated with the right side of the body: the leg with the buttock forward, the head to the right, and the swing to the left. So "go" 1-2 m forward, then back - as many times as you want.
This wellness exercise eliminates stagnation in the pelvic region, prevents the development of osteochondrosis in all parts of the spine, normalizes the work of everything gastrointestinal tract, eliminates the pathology of the excretory system and genitals, eliminates enuresis, prolapse of the rectum, vagina, improves blood, vein, lymph flow, sexual potency, eliminates edema of the lower extremities. And, of course, such an exercise for health is the prevention of the formation of benign (adenomas, fibromas, cysts) and malignant tumors.
For this purpose, a very effective set of exercises for healing, developed by A. Kegel against stagnation in the small pelvis:
- Compression. Tighten your muscles as if to stop urination. Count to three slowly. Relax.
- Abbreviations. Tighten and relax your perineal muscles as quickly as possible.
- Ejection. Push in moderately, like stool or childbirth. This exercise, which is beneficial to your health, also causes tension in some of your abdominal muscles. You will also feel tension and relaxation in the anus.
Every week, 5 approaches are added to each, until there are 30 of them.
The great thing about these exercises is that they can be done anywhere - no one will guess that you are working on your muscles.
Like all other muscles in our body, the pelvic floor muscles are kept in good shape through regular exercise.
Dance using twist elements: one leg with the heel makes a turn around the toe up to 180 ° while the pelvis is immobile.
This set of physical exercises for health also helps to prevent or get rid of coxarthrosis.
The video "Exercises for Health" shows how the gymnastic complex is performed:
Beneficial Exercise That Improves Human Health
It should be noted that when moving from the surface of the joints, the epithelium is exfoliated, which turns into a lubricant. After all, bones and ligaments do not have their own circulatory system, but feed on the muscles attached to them, and the more actively the muscles work, the better the blood supply to the bones and ligaments. That is why it is necessary to move, no matter how old you are and what you are sick with, not to mention joint diseases.
Many of you live in multi-storey buildings and complain that it is difficult to climb the 2-5th floors without an elevator. How can we turn heaviness into joy? Having approached the first step, catch your breath, take a breath, exhale a little and walk as quickly as you can without breathing. You felt that you can no longer hold your breath, stop, breathe out (there is still a lot of air in your lungs), calm your breathing and go ahead. In the early days of doing these beneficial physical exercises for your health, you will be bothered by shortness of breath, palpitations, and heaviness in your legs, but they will gradually disappear.
It is also necessary to go down like this - "without breathing", because in this case other muscles work: those who have gone to the mountains know that it is easier to ascend than to descend.
First, you will overcome 3-5 steps, and then more and more, but in any case, this method strengthens the cardiovascular, pulmonary, nervous, muscular systems, improves metabolic processes, and reduces weight.
When you come home, take a contrast shower and praise yourself: what a fine fellow you are. Our organism is amazingly arranged, in which enormous possibilities are laid, in particular, in the same respiratory system.
A set of physical exercises that promotes health
Currently, the main causes of disability are not cardiovascular diseases or oncology, but diseases of the spine: 2/3 of the lumbar spine and 1/3 of the cervical spine. Reasons for malfunction spinal column quite a lot, but the main thing, of course, is the limitation of mobility, starting from childhood: sitting, in which the intervertebral discs, experiencing a one-sided load, do not receive proper nutrition, since the "liquid conveyor" does not work due to low muscle activity.
What kind of health-promoting physical exercise will help strengthen the spine?
- The first is not to sit still: spread your legs, raise your socks, then your heels, bend forward and backward, using the support to put your knees above the pelvis. You need to know that in sitting position intervertebral discs are under much more stress than when walking. When walking, the load mainly falls on the posterior structures of the intervertebral discs, and when sitting, it is balanced.
- The second exercise is good for your health when sitting for a long time. Resting your hands on the edge of the chair, the armrests of the chairs, you need to raise a little: the intervertebral discs, relieving the load, at the same time work like pumps, absorbing water, thereby improving nutrition and metabolism.
Never get out of bed quickly after sleeping, which leads to a sharp increase in the load on lumbar spine, and even when you kind of twist the upper section in relation to the lower body. Standing up suddenly is also fraught with loss of consciousness from moving blood away from the head, especially in patients with cardiovascular disorders. After sleeping, you need to stretch, strain, then relax your body, lie on your side slowly, sit sideways, and then stand up. Previously, it is better to pull one, and then two knees to the chest, straighten your legs: bend your knees and pull them to your buttocks, put them to the left, to the right, while turning your head in the opposite direction. Of course, this should become part of your daily habit, otherwise there will be no effect.
Wellness Exercise System
Squats are a very good and perhaps the most effective physical exercise for human health. Taking hold of the counter (in the gym), in the apartment - by the door handles, in nature - by the tree, put your legs as close as possible to the support and squat, tilting the body back on straight arms, gradually increasing the depth of movement, up to squatting almost to the ground ... It is the safest physical exercise for health promotion and promotes the activation of all muscles in the body and joints. It gives a powerful therapeutic and prophylactic effect, including in the work of capillaries, which are more than 60% in the lower part of the body, thereby getting rid of heart diseases (coronary artery disease, hyper-, hypotension), intestines, joints (coxarthrosis, arthrosis), etc. You should, in accordance with your age, gradually increase the number of squats and be sure to do this in the morning and evening. And, if desired, during the day.
It must be remembered that the vessels fail not from physical activity, requiring constant tension, tone, and from the progressive process of connective tissue degeneration of vascular tissues. A set of physical exercises for health promotion, gradually becoming more complex to your individual physiological norm, strengthens the muscles, joints, increases the general tone of the body, enhances metabolic processes, leads to less slagging of the body, and so on. The rate is determined by nasal breathing (if it is excessive, then mouth breathing is included). With a certain workout, these exercises must be performed with an increase in the load at least 10 times for 25-30 minutes, until you feel tired and sweaty. The order in which they are performed does not matter.
For diabetics, physical exercises that improve health, especially squats and work with an expander, should be performed at least 1 hour in the morning, and in the evening add walking and exercise in the air.
After exercise, intense walking, jogging, a contrast shower is required.
The periodicity, gradual increase in loads will allow you to feel the mobility of the spine, joints in 2-3 months, and with this the appearance of vigor, lightness, strength.
If you are not feeling well, push yourself over and get some exercise. Because, as already mentioned, one of the important reasons aggravating the development of diseases is limitation of movement, rest, recommended by doctors to patients during illness while taking chemical drugs.
Don't forget about the health benefits of exercise: the weaker the muscles, the more difficult stressful situations a person can endure. A state of depression, for example, can negatively affect the subscapularis muscles, and they have an energetic connection with the meridian of the heart and through it with the heart itself. This is why when you walk or sit with your shoulders down, even if the muscles themselves are not developed, heart problems arise.
The more the training of the capillaries, another "peripheral heart", the more the load on the heart decreases, the blood supply to all organs, including the musculoskeletal system, improves, the sooner their functions are restored. In this case, age does not play any role, again, only gradualness and consistency in increasing the loads are needed (of course, in acute conditions, loads are excluded).
Many of you run in the morning, which you should never do. As numerous studies show, when running in the morning, blood clotting significantly increases, and this is fraught with its consequences: acceleration of the atherosclerotic process and thrombosis of blood vessels.
Respiratory gymnastics as a way to improve the body
We must not forget about breathing exercises as a way to improve the body. The p53 gene is able to activate in light hypoxia experienced by a person. This explains the fact that people living in the mountains and feeling a constant effect on the body of hypoxia due to thin air, less likely to develop cancer and are ahead of other regions in terms of life expectancy. Based on these observations, doctors have developed special trainings aimed at artificially controlled breath holding. These exercises help to improve health and serve as a good prevention of cancer, as well as many other diseases.
The technique of the so-called stepwise breathing was described by Dr. Yu. B. Bulanov, which is called hypoxic training. It is breathing exercises for improving the body, which can be performed everywhere: at home, at work, while walking, in transport.
A small breath - holding the breath - a small breath - holding the breath - a small breath - holding the breath, etc. Then follows the same stepwise exhalation, in small portions of exhaled air and holding the breath after each.
When a person feels very strong hypoxia, the exercise should be finished. This exercise of breathing exercises for improving the body can be performed no more than 3 times a day.
After the first days of this training, cancer patients feel an improvement in their condition, which is confirmed by the observation of doctors. The maximum therapeutic effect will be provided by a combination of the method of stepwise breathing with a buckwheat diet, which is also associated with the activation of the p53 gene inhibited by cancer.
You need to breathe with your stomach, which ensures the work of the lymphatic "heart" - the diaphragm, which contributes not only to pumping fluid from the bottom up, but also to massage all the internal organs of the abdominal and thoracic region. This should be done like this: quickly and easily breathe in with your stomach (you can deeply) and, slowly pulling the navel towards the spine, exhale. The longer you do this, the better.
Do you prefer exercise at home? Doubt about their effectiveness? So with the right approach even at home, you can exercise quite effectively. We will tell you about this! The proposed exercises can be performed both at home and in the gym.
However, with regard to this training, physical exercises involve the use of special equipment:
- skipping rope
- horizontal bar (regular crossbar)
- bars for push-ups, and if at home, then replace them with a pair of chairs with high backs
- a pair of dumbbells (you can take weights)
Exercise at home in the proposed program includes ten workouts, which must be completed in a circle twice. The duration of the program is 80-100 days. You should train on it once every 4-5 days, the rest of the time - your full rest for recovery.
If training has brought desired results, and they will, we assure you, then take a full week's break and start again with this program from the very beginning.
Nutrition
As with any workout with a goal, you should eat 4-6 times a day, not counting light snacks and sports nutrition. As for products, give preference to protein and cereals. You need to drink at least two liters of water every day.
Recreation
As for rest between sets and exercises. you should rest for one and a half to two minutes, no more, but so that a new approach or exercise can be performed with renewed vigor.
Exercise at home
First workout
- General warm-up, within 5 minutes jumping rope.
- on the crossbar. Perform 10 sets of 2-4-6-8-10-12- maximum -12-8-4 reps (the maximum is also an approach in which you need to perform the maximum number of repetitions).
- Push-up for triceps from two benches (chairs). 4 sets with maximum repetitions.
- Alternating forward lunges. In this case, hands on the belt. Perform maximum reps in two sets.
Second workout
- General warm-up, 5 push-ups from the floor, 5 squats (this is one circle lasting 3 minutes).
- Squat with own weight... Perform a maximum of 4 reps.
- Hanging leg raises. Perform maximum reps in 2 sets.
At the end of your workout for 3-5 minutes, just walk around, relax.
Third workout
- Pulling to the chest on the bar. 7 sets of 4-8-12-max-12-8-4 reps
- Push-ups from the floor. Perform a maximum of 4 reps.
- Jump Squat Perform maximum reps in 2 sets.
At the end of the workout, cool down. Hang on the bar for 5 minutes.
Fourth workout
- General warm-up, jumping rope, for 5 minutes
- Dips on the uneven bars. 10 sets of 2-4-6-8-10-12- maximum 12-8-4 reps.
- Alternating hanging with one hand on the bar for 4 attempts.
- Raising arms and legs from a lying position. 3 sets of maximum reps.
At the end of the workout, there will be a hitch - hang for 5 minutes on the bar.
Fifth workout
- General warm-up (side bends, back and forth) - 5 minutes.
- Pulling up on the bar. 7 sets of 4-8-12-max-12-8-4 reps.
- Dips on the uneven bars. Perform maximum reps in 2 sets.
- Alternating lunges with feet forward, hands on the waist. Perform 4 sets of maximum reps.
- Raising the body from a lying position. Perform 3 sets of maximum reps.
At the end of the workout, stretch for 5 minutes.
Sixth workout
- General warm-up, 5 minutes of jumping in place.
- Squats, arms crossed over chest. Perform 4 sets of maximum reps.
- Alternating forward lunges with your hands on your belt. Perform 4 sets of maximum reps.
- Push-ups from the floor. Do as many reps as possible in 1 set.
- Hanging leg raises. Do as many reps as possible in 1 set.
Stretch for 5 minutes at the end of your workout.
Seventh workout
- General warm-up, 5 push-ups + 5 squats (this is one circle and so on for 5 minutes).
- Pulling up for biceps. 10 sets of 2-4-6-8-10-12- maximum 12-8-4 reps.
- Push-ups on the uneven bars. 4 sets 4-8-12- maximum reps.
At the end of the hitch - hang on the bar for 5 minutes.
Eighth workout
- General warm-up, side bends, forward. Perform 5 minutes.
- Push-ups from the floor. Perform maximum reps in 2 sets.
- Squats, hands on the back of the head. Perform maximum reps in 2 sets.
- Alternating hanging on the bar on one hand. 2 approaches each.
- Lifting the torso while lying. Perform maximum reps in 2 sets.
Ninth training
- Pulling up on the bar. Sets: 5, reps: 10-12.
- Hanging leg raises. Do a maximum of 5 reps.
5 minute cool down at the end of your workout - relax, move.
Tenth workout
- General warm-up - 5 minutes of jumping rope.
- Push-ups on the uneven bars with a forward bend of the trunk. Sets: 5, reps: 10-12.
- Raising the arms and legs while lying down. 5 sets of maximum reps.
At the end of your workout, perform pullovers with light dumbbells.
These are the physical exercises at home, which for gym will do too.
Train!
Introduction
Physical exercise, a set of exercises and classes
physical education
Conclusion
Bibliography
Introduction
The formation of a person at all stages of his evolutionary development took place in an inextricable connection with an active muscle activity... The human body develops in constant motion. Nature itself has decreed that a person needs to develop his physical abilities.
The child has not yet been born, and his future development is already interconnected with motor activity. The need for movement is a characteristic feature of a growing organism.
Unfortunately, an adult feels much less need for movement than a child. But movement is as necessary as food and sleep. Lack of food and sleep is captured by the body, causing a whole range of painful sensations.
Motor impairment goes completely unnoticed, and is often accompanied by even a feeling of comfort. With a deficiency in physical activity, the body's resistance to colds and the action of pathogens decreases. Persons leading a sedentary lifestyle are more likely to suffer from respiratory and circulatory diseases.
Decreased physical activity in combination with a violation of the litany regime and an incorrect lifestyle leads to the appearance of excess body weight due to the deposition of fat in the tissues.
A huge number of people of different ages are engaged in physical education in order to improve their well-being, improve health, become strong, agile, enduring, have a slim figure, good developed muscles... Physical education is a kind of compensation for the fact that we are deprived of such natural physical actions as running, jumping, swimming, walking, etc.
Performing physical exercises, a person enters the world of new sensations, positive emotions, gains good mood, cheerfulness, cheerfulness, feels a surge of strength.
Medical science has established that systematic physical education, adherence to the correct motor and hygienic regime is a powerful means of preventing many diseases, maintaining a normal level of activity and working capacity of the body.
When performing physical exercises from working muscles, joints and ligaments to the central nervous system, in particular, to the cerebral cortex, a large number of signals are received, which, in turn, from the central nervous system are directed to all internal organs - to the heart, lungs, muscles, etc. There is an increase in cardiac activity and respiration, the speed of blood flow through the vessels increases, blood pressure, the metabolism is enhanced. The degree of change in the activity of internal organs depends on the nature of the work; the more complex and intense the muscle movement, the more pronounced the changes in the internal organs.
Regular exercise, especially when combined with breathing exercises, increase the mobility of the chest and diaphragm. In those practicing, breathing becomes more rare and deep, and the respiratory muscles become stronger and more enduring. With deep and rhythmic breathing, the blood vessels of the heart expand, resulting in improved nutrition and oxygen supply to the heart muscle.
Under the influence of regular exercise, a person's muscles increase in volume, become stronger, and their elasticity increases; in the muscles, the number of functioning capillaries increases several times, which at rest are in a collapsed position and blood does not pass through them. With muscle contractions, the capillaries open, and increased blood movement begins in them. As a result, venous stasis decreases, the total amount of circulating blood increases, and oxygen delivery to organs and tissues improves.
The state of our health largely depends on how and how much we move. In addition, the effect of physical activity on our mood and mental performance is often greater than meets the eye. Unfortunately, the physical education program in universities provides too little time for physical education. Independent systematic physical education is required. and sports. A daily portion of exercise should become as necessary for you as a morning toilet, like brushing your teeth. But first, you should know that for the normal functioning of the body, each person needs a certain minimum of physical activity.
Not so long ago, experts have determined how long it takes to exercise in order to achieve a protective effect. These requirements were developed as a result of many years of research work. It turns out that you don't need much. Here are three main principles that are easy to remember.
1. Train every other day or at least three times a week
The Ministry of Health has determined the minimum norm for a student's weekly volume of physical activity - ten hours. We must remember; physical education is not a one-time event, not a Sunday or a month, it is purposeful, strong-willed, regular physical self-education throughout life.
There are three forms of self-study:
2. Daily exercise break.
3. Independent physical education and sports (at least 2-3 times a week).
Physical exercise, a set of exercises and physical education
Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body (a self-regulating system) functions and develops correctly. Regular exercise and optimal exercise will keep you happy and healthy.
The formation of a person at all stages of his evolutionary development took place in an inextricable connection with vigorous physical activity. The human body develops in constant motion. Nature itself has decreed that a person needs to develop his physical abilities. The child has not yet been born, and his future physical and mental development is already interconnected with motor activity. Need for movement physical activity is a characteristic feature of a growing organism. Unfortunately, an adult feels much less need for movement than a child. But movement is as necessary as food and sleep. Lack of food and sleep is captured by the body, causing a whole range of painful sensations. Motor impairment goes completely unnoticed, and is often accompanied by even a feeling of comfort. With a lack of physical activity, the body's resistance to colds and the action of pathogens decreases. Persons who lead a sedentary lifestyle, do not engage in physical education, more often suffer from diseases of the respiratory and circulatory systems. The effect of physical exercise on the human body is extremely great. All physical exercises are classified into three types: aerobic cyclic physical exercises that contribute to the development of general endurance; cyclic physical exercises of mixed aerobic-anaerobic orientation, developing general and speed endurance; acyclic physical exercises that increase strength endurance. Not so long ago, experts have determined how much time you need to spend on physical exercise and physical education in order to achieve a protective effect. These requirements were developed as a result of many years of research work. It turns out that you don't need much time to exercise.
There are three main principles that must be adhered to when performing a set of physical exercises:
1. Train every other day or at least three times a week.
2. Train continuously for 20 minutes.
3. Train vigorously, but watch your breathing.
The Ministry of Health has determined the minimum norm for a student's weekly volume of physical activity - ten hours. It must be remembered that physical education is not a one-time event, not a Sunday or a month, it is purposeful, strong-willed, regular physical self-education throughout life.
There are three forms of independent physical education:
1. Daily morning exercises.
2. Daily exercise break.
3. Independent physical education, exercise and sports (at least 2-3 times a week).
Each independent physical training lesson consists of three parts; the preparatory part (warm-up) is divided into two parts - general warming up and special. The general developmental part consists of walking (2-3 minutes), slow running (women - 6-8 minutes, men - 8-12 minutes), general developing gymnastic exercises for all muscle groups. Exercise is recommended starting with small muscle groups in the arms and shoulder girdle, then move on to the larger muscles of the trunk and end with exercises for the legs. After a set of physical exercises of a strength nature and stretching, relaxation exercises should be performed. A special part of the warm-up is aimed at preparing certain muscle groups and the osteo-ligamentous apparatus for the main part of the session and to ensure the neuro-coordination and psychological adjustment of the body for the upcoming exercise in the main part of the lesson. In the special part of the warm-up, individual elements of the main physical exercises, imitation, special preparatory exercises, the implementation of the main exercise in parts and in general are performed. This takes into account the pace and rhythm of the work ahead. The main part of the complex of physical exercises is studied sports equipment and tactics, training is carried out, physical and volitional qualities (speed, strength, endurance) develop. In the final part, slow jogging (3-8 minutes) is performed, followed by walking (2-6 minutes), and relaxation exercises in combination with deep breathing, which provide a gradual decrease training load and bringing the body into a relatively calm state.
At training sessions physical culture (duration 60 or 90 minutes), you can focus on the following distribution of time by parts of classes: preparatory 15-20 (25-30) minutes, main 30-40 (45-55) minutes, final 5-10 (5-15) min. In the practice of conducting independent physical culture classes, the most widespread are classes sports games, athletic gymnastics, jogging, skiing. V recent times among female students began to enjoy growing popularity Rhythmic gymnastics(aerobics) and shaping.
Sports games: football, volleyball, basketball, handball, hockey, badminton, tennis and table tennis have a versatile effect on the trainees, improving the functional state, physical fitness and coordination of movements.
In order for physical education classes to be more effective, the following rules must be observed:
· Increase the duration and workload of the class gradually.
· Before the start of the games, carry out a warm-up, including slow running (3-5 minutes), general developmental physical exercises and exercises for those muscle groups that take the greatest load in this game.
· Observe all rules related to safety, paying attention to the conformity of shoes, equipment, evenness of the surface of the site, and other requirements.
Athletic gymnastics includes physical exercises with dumbbells, weights, shock absorbers, barbells and other weights. Acting on various muscle groups, exercise with weights contributes to the harmonious development of body musculature, improves posture. It is recommended to practice athletic gymnastics in the afternoon. The weight of the weights is chosen in such a way that each physical exercise can be performed 8-10 times in a row. For the development of absolute strength in any movement, the weight of the burden increases, and the number of repetitions decreases. For development strength endurance to reduce body fat, weights of lower weight with a higher number of repetitions (16 or more) are used. It is most advisable in training to do physical exercises with low weights at the beginning, and in subsequent approaches, increase the weight, reducing the number of repetitions. Any exercises should be performed rhythmically without holding your breath, taking a breath while the muscles are relaxing. The rest interval between exercises is usually 1 to 2 minutes, depending on the rate of breathing recovery. Any set of physical exercises is designed in such a way that, if possible, all muscle groups are involved. It is advisable to supplement physical exercises with weights with jumping rope, slow jogging, and sports games.
Health jogging is one of the best and most affordable forms of physical education. Due to the naturalness and simplicity of movements, the ability to carry out training in almost any conditions and, while doing physical education, to achieve a significant expansion of functional capabilities, in recent years, running has become a massive hobby in many countries of the world. To increase the effectiveness of training, it is necessary to master the rational technique, learn how to properly measure the duration and speed of running. Errors in running technique (abnormal posture, incorrect back position, etc.) can cause painful sensations individual muscle groups, tendons, joints of the legs, back. To avoid these phenomena, it is necessary correct execution running movements, as well as the presence of sports shoes with elastic soles. When running, the body is kept straight or has a slight forward tilt, the shoulders are lowered and relaxed, the arms move forward and back without tension, the leg is placed on the ground with a soft, raking motion on the outer arch of the foot. If this causes difficulties, you can place the foot from the heel and then roll to the toe. The foot should touch the ground 20-25 cm in front of the projection of the center of gravity. Avoid bumping or bumping. The stride should be light, springy, with minimal vertical and lateral vibrations.
The duration and speed of running is determined depending on the training level of the trainees and the tasks set: improving functional training or achieving certain results. Experience shows that by exercising 3-4 times a week, even with a minimal amount of physical activity, you can achieve significant improvement. functional state cardiovascular and respiratory systems... Under the influence of regular jogging, functional restructuring occurs in all systems of the body. People involved in health jogging experience more intense bone remodeling. The activation of muscle activity during health jogging leads to an increase in the activity of all metabolic processes. Jogging is the most accessible type of physical education, as it does not require specially equipped gyms, and a person of almost any age can go jogging. However, one should also be aware of the requirements of the methodology - running should be done consciously and actively, i.e. understand the general goal and objectives of classes, analyze and control your actions:
· Jogging should be practiced systematically, i.e. observe the sequence, regularity of classes, optimally alternate physical activity and rest;
It is necessary to correctly dose physical activity, taking into account age, gender, health status, physical fitness, individual characteristics;
· You need to practice continuously and for a long time, that is, to build classes as a year-round and long-term process, while maintaining a focus on the health-improving effect;
· Combine other physical exercises with running;
· Make optimal use of natural factors of nature - sun, air, water;
· Observe the rules of personal hygiene.
Consider the dosage of exercise. The criteria for the dosage of physical activity when doing health-improving jogging are: running duration, speed, running distance. Recreational jogging should be done in a park, a public garden, a forest, a stadium, an embankment or a quiet street. It is not recommended to run on roads and city streets with heavy traffic, where the air contains a large amount of harmful exhaust gases. Getting started, to control the distance, the entire route needs to be divided into segments of 50-100 m. This can be done simply with the help of steps. At first, it is convenient for beginners to conduct classes on the stadium treadmill, where it is easy to control the distance. All physical activities cause an increase in heart rate. There is a direct relationship between the intensity of exercise and the value of the pulse - the more intense the load, the more often the pulse. Therefore, in order to control the intensity of physical activity, one should learn to independently determine the pulse. It is best to determine the pulse in the area of the carotid artery. Your heart rate is measured immediately after you finish running, walking, or gymnastic exercise(It is advisable to do this no later than in 2-3 seconds.). Heart rate indicator for 10 sec. multiplied by 6. For example, if immediately after the end of the run, the pulse for 10 seconds. was 22, so the heart rate is 132 per minute. From the first sessions of health jogging, one must consistently and patiently learn to breathe correctly. Master the technique correct breathing every person should. At rest and, especially during running, with improper breathing, blood circulation is impeded, since the "breathing pump" does not fully engage in work, the level of blood oxygen saturation decreases, and metabolism is disturbed. To breathe correctly means breathing freely, deeply, including all the respiratory muscles in the work, inhaling and exhaling through the nose. Breathing through the nose is of particular importance to humans. A person should always try to breathe through the nose. With the help of nasal breathing, you can control the amount of physical activity. If during a health run it is impossible to breathe through the nose and you have to breathe through the mouth, then the load on the body is higher than the maximum permissible. In this case, it is necessary to reduce the running speed. If, after reducing the running speed, it is still difficult to breathe through the nose, then you should switch to walking. For some people, breathing through the nose is very difficult, especially during exercise. In this case, while running, you can breathe through your nose and half-open mouth at the same time. Anyone who is engaged in wellness jogging should definitely know and follow the rules of personal hygiene. Compliance with the rules of personal hygiene helps to increase the effectiveness of classes. Personal hygiene includes - hygiene of clothes and shoes, a rational daily routine, care for the oral cavity and body, rejection of bad habits.
There is only one way to achieve human harmony - it is necessary to systematically perform physical exercises. In addition, it has been experimentally proven that regular physical education, which is rationally included in the mode of work and rest, contribute not only to health improvement, but also significantly increase the efficiency of production activity. However, not all motor actions performed in everyday life and in the process of work are physical exercises. They can only be movements specially selected for influencing various organs and systems, development physical qualities, correction of body defects. Undoubtedly, exercise will have a positive effect if certain rules are followed during exercise. It is necessary to monitor the state of health - this is necessary in order not to harm yourself when doing the exercises. If there are violations by of cardio-vascular system, a complex of physical exercises, requiring significant stress, can lead to a deterioration in the activity of the heart.
Conclusion
The causes of diseases and injuries associated with physical exercises are violations of their hygienic provision, irrational methods and organization of classes, inadequate material and technical support and an unsatisfactory state of health of the trainees. Prevention of negative phenomena requires the fulfillment of a number of conditions. For example, it is advisable to exercise at the same time of the day, not earlier than 1.5-2 hours after eating (but not on an empty stomach), in the appropriate sports form. It is necessary to observe gradualness in learning new complex exercises and in increasing their number. Shoes, clothing and sport equipment must correspond to the abilities and age of the trainees, as well as the weather conditions. Classes are unacceptable during a period of illness, in a state of significant fatigue or malaise, especially for girls and women. It is very important to follow the rules of personal hygiene, especially cleanliness of the body.
For thousands of years, mankind has been looking for a wonderful elixir of life, sending fairy-tale heroes on long journeys beyond the distant lands. And he turned out to be much closer - this is a physical culture that gives people health, joy, a sense of the fullness of life. A modern specialist must be a seasoned, physically cultured person. It is difficult to build yourself and your health on a tight schedule. But if it succeeds, then everything else succeeds.
Bibliography
1. Vinogradov P.A., Dushanin A.P., Zholdak V.I. Physical fundamentals
culture and healthy lifestyle. Moscow, 1996.
2. Vinogradov P.A., Physical culture and healthy image life. Moscow, 1990.
3. Zholdak V.I. Sociology of physical culture and sports. Book. I. Moscow., 1992.
4. Kosmolinsky FP Physical culture and working capacity - M .: 1983.
5. Maryasis V.V. Protect yourself from illness. - M., 1992.
Home workouts are great way keep in good shape without additional financial expenses (for a gym membership or purchase of exercise equipment).
Competent selection of exercises allows you to work out all the muscles in our body: to tone them up and lose extra pounds.
In this article, we will look at effective exercises for all muscle groups at home, examples of training and the nuances of training.
Description |
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Choose a convenient time for you | There are many myths about the best time to strength training: some exercise only in the morning on an empty stomach, others try to exercise in the evening. In practice, it is most correct to choose just a convenient period of time - when the body is full of energy and you are ready for a productive activity without haste. The end result does not depend on the time of day, but on the regularity and plan of your training. Important! Do not exercise after a heavy meal (the best option is 1.5-2 hours after eating) and a couple of hours before a night's sleep. |
Workout length - 40-60 minutes | The length of the session is especially important if you are planning to lose weight. The structure of the training includes a warm-up (warming up exercises: running, fast walk, jumping rope) - 10 minutes, the main part and hitch (gymnastics for stretching the muscles of the whole body) - 10 minutes. For a set of basic exercises, you have about 30-40 minutes. Note! You should not increase the duration of the training with a warm-up or cool-down - these are only auxiliary elements for working on the body. |
Train 3 times a week | Such a schedule is equally effective for both beginner and advanced level: the muscles recover well between individual sessions, and the body is ready for the new load. |
Alternating loads | Combine cardio and power loads for all muscle groups. A fairly effective option (especially when losing weight) is considered to be the alternation of strength and cardio training every day. |
Involve furniture | A table, stable chair, or chair can be useful for stretching and doing some exercises (for example, swinging your legs, reverse push-ups etc.). Important! Use furniture as a support if you train at home only if your weight does not exceed about 70 kg. |
Exercise not only in the apartment, but also in the fresh air | Exercising (running in the park) or pulling up on horizontal bars will be twice as beneficial. If it's a little cool outside, this is an additional plus, your body in this case will burn more calories (energy for heating). |
Change your training program every 4-6 weeks | The most correct and effective training system gradually ceases to affect the body - the human body simply gets used to a certain type and sequence of physical activity. That is why you should periodically make changes to your own plan. Such changes are stressful for the body, due to which the process of burning fat and increasing muscle mass will be intensified. |
Comprehensive workout for the whole body
Advantages and disadvantages
To the benefits complex training for the whole body include:
- In each lesson, all muscle groups are included in the work. This can help to avoid atrophic processes (reduction of some areas of muscle tissue in volume).
- With such a load, the body produces an increased amount of testosterone, which is necessary for the growth and timely recovery of muscle tissue.
- With a fairly diverse training plan (connecting muscles to work at different angles, in a different sequence), full adaptation of muscle fibers to such a load is almost impossible (this contributes to constant progress).
- During the performance of the same exercises, a positive adaptation of the muscles occurs, which slows down the process muscle growth, but increases indicators of strength and endurance.
The disadvantages include the following points:
- Risk of increased fatigue. Quite often, athletes may experience a state of overtraining (with a lack of adequate rest).
- Monotonous workouts can reduce motivation for results, cause fatigue (to prevent this, try to make changes to the training plan).
What is included
The exercise | Description |
Warm-up (necessary for a comprehensive warm-up of all muscles) - about 10 minutes |
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Legs should be spaced apart at the width of your shoulders, take weights (dumbbells or water bottles) in your hands. Bend, doing 20 reps for each arm (3 sets). |
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For chest muscles (requires a fitball or a stable chair) | Take a prone position (support on the upper back), legs should be bent at the knees and left on the floor for stable position body. Take the weight and gently lower it behind your head as you inhale. As you exhale, lift the load. Do 4 sets of 12 reps. |
For the back | Take the classic prone position, palms at a medium distance. Then gently lower chest to the floor surface. The back at this moment should be flat, the pelvis and lower back - on the same line. Perform 3 sets of 10 reps. |
For the press | Lie on a special mat, bend your legs at the knees. Place your hands at the back of your head. As you exhale, start lifting the body to the knees (while the lower back is firmly pressed to the floor surface), and then lower back down. It is necessary to do 3-4 approaches 15-20 times. |
For gluteal muscles | Sit on the floor (use a mat) keeping your back upright without bending your lower back. While maintaining your posture, lift with tense pelvic muscles (the position is similar to sitting in a chair). Hold at the top point for 20-30 seconds and sit back down. Repeat the exercise 10-15 times. |
Take a lying position on the floor with your arms along your body. Next, the pelvis is up so that the shoulders and head remain pressed to the floor. Perform 3-4 sets of 12 lifts. Weights can be used - place it just below the belt line. |
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Cooling down (necessary for complex muscle stretching, elimination of tension) |
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Training program
Important! The best option for beginners - 2 workouts for all muscles per week.
An approximate lesson plan is built as follows:
Day 1
- Warm up: about 10 minutes.
- Push-ups from the floor: 3 × 10.
- Lifting weights up (using dumbbells or water bottles): 3 × 15.
- Tilt Row: 3 × 12.
- Squats: 3 × 20.
- Pelvic Raises (one-leg support): 3 × 10.
- Lying Body Raises: 3 × 15.
- Plank: 3 × 30 seconds.
- Cool Down: Stretch the muscles - 5 minutes.
Day 2
- Warm up: approximately 10 minutes.
- Reverse push-ups: 3 × 12.
- Forward Lunge: 3 × 12.
- Hand swings (weights are used): 3 × 15.
- Lifts of the pelvis: 3 × 12.
- Bent over with weights: 3 × 15.
- Lying Leg Raises: 3 × 15.
- Side plank: 3 × 10 seconds (per side).
- Cool down: stretching elements.
S. Travova, trainer of the "Territories of Fitness" club network, sports consultant
If you are planning to get rid of excess weight, as well as increase the endurance of your own body, you should pay Special attention cardio exercises (running, jumping). The optimal length of such a load is more than 30 minutes. Only after half an hour, our body begins to burn fat with an average heart rate... For beginners, the best option would be a combination: 2 strength + 2 cardio sessions per week.
Important! At the advanced level, 2 types of loads can be combined in one day according to the following scheme: do strength exercises, and then start cardio.
O. Kochetova, fitness trainer, Fit.Space studio, weight loss consultant
To obtain an effective load on all muscle groups, you need to learn how to perform all basic exercises with correct technique... Try to choose complex polyarticular exercises that use several muscles at the same time - push-ups, pull-ups, etc. Use a variety of weights as your muscles get used to regular exercise.
The main moment of any workout is concentration of attention, try to monitor breathing and muscle work in each exercise. With a thoughtful approach and commitment, home workouts can bring more use and results than a haphazard visit to even the most popular gym.
Y. Sabirova, master of sports in classical bodybuilding, trainer of Janinn Fitness studio
Training for all muscle groups is a kind of constructor - you can independently assemble different exercises, focusing on the target muscles. At the same time, any beginner is able to vary the load due to a simple and complex embodiment, the use of various weights, pieces of furniture, etc.
During classes, use the minimum pauses - about 30-40 seconds (try to move all the time to maintain fast pace workout). Also, do not forget about the water regime, as a rule, in one workout of medium intensity, you should drink at least 500 ml of water without gas (dehydration during physical activity significantly impairs health and overall productivity).
Useful video
Main conclusions
The correct structure of home workouts will help improve sports uniform and pump up your muscles. To draw up a lesson plan, you must:
- Pick a convenient time and list training exercises for each muscle group.
- Set the sequence, the number of approaches and repetitions for each exercise, and the rest time.
- Adding warm-up and cool-down ligaments will help avoid sports injuries and discomfort during and after exercise.
Before starting intensive sports, be sure to consult with a specialist, undergo a medical examination (the training program should take into account your level physical fitness and possible trauma in the past).