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-improving value of physical exercise is difficult 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 half an hour swimming, jogging or exercise complexes.
In addition, there are a lot of wellness centers now working, all kinds of home massage are available, contrast showers, douches and wipes will bring undoubted benefits. cold water... 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 different schools physical education, but my experience, including that of those who worked with Olympic teams, shows that if you fulfill the proposed feasible complex not only for the elderly, but also for the sick, you will create the body that vitality that will contribute to longevity.
German scientists have proved that a person who performs exercises to improve the body's health for only 20 minutes every day 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 want to really be healthy, the following, not very laborious, is useful for preventive purposes. daily complex health-improving physical exercises.
- Lying on your back, after waking up, learn to contract muscles (straining and relaxing) both of the whole body and of its individual parts.
- Rub all parts of the body that can be reached, massage the palms, fingers, ears, feet, on which the 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 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 for health, among other things, causes stress in some 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 performing these beneficial physical exercises for 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 system, improves metabolic processes, 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 abruptly 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. Grasping the rack (in sports hall), 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 exertion, requiring constant tension, tone, but from the progressive process of connective tissue degeneration of vascular tissues. A set of physical exercises to improve health, 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: how weaker muscles, the harder a person endures stressful situations. 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 conditions hypoxia experienced by a person. This explains the fact that people living in the mountains and feeling the constant effect of hypoxia on the body due to rarefied air are less likely to develop cancer and are ahead of other regions in terms of life expectancy. Based on these observations, doctors have developed special training 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 breathing exercises to improve the body, it 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. Maximum healing effect will provide a combination of the technique 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 everyone internal organs 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.
Men are very busy today as we live in a vibrant culture that leaves very little time for regular exercise. Against this backdrop, Charles Atlas has developed an excellent 10-minute core exercise routine. Of course, 10 minutes of exercise a day will not correct body imperfections and return good physical fitness, but they are quite enough to prevent muscle wasting and maintain good physical shape. This exercise technique has shown very good results. The undoubted plus of this complex is that you do not need any additional devices.
So are you ready to start? Then get ready and start working!
A set of physical exercises
Stretching the spine. This simple exercise will keep your spine flexible. Stand up straight and fold your hands behind your head into the "lock". Then bend over so that your elbows touch your knees. Come back to starting position... Do 12 reps.
Deep squats. This exercise is the basis for a good workout of the quads of the thigh, buttocks and muscles - the flexors of the legs. Put your feet shoulder-width apart, put your hands on your belt. Sit down to the floor. Straighten up and repeat the exercise 12 times.
Finger Rises. This exercise develops calf muscles... Put your feet slightly narrower than shoulder width apart. Get up high on your toes. Lower your heels to the floor. To increase the load, you can stand with your toes on a slight elevation, for example, on a thick book, and so do the exercise.
Lying push-ups. Lean on the toes of outstretched straight legs and on two arms spaced shoulder-width apart. Lower your straight body to the floor by bending your arms, then return to the starting position by pushing up from the floor with your hands. Decrease or increase your arm width to target different muscle groups.
Lifting the body. Sit on your buttocks (preferably on a rug). Raise your straight legs and place them on a chair or sofa. Then lift your glutes and core as high as you can. Return to starting position.
Raising the legs. This exercise will allow you to work out the press, it is one of the main ones. Sit on the floor and stretch your legs straight in front of you. Put your hands on the floor behind the body. Quickly lift your straight legs up so that your body and legs form a V. Lower your legs.
Bike. This exercise will perfectly work all the abdominal muscles, it is very simple to perform. Lie on the floor, close your hands behind your head, raise your legs at a 45-degree angle to the floor and slowly begin to simulate pedaling. When the left knee is on top, raise your torso and touch it with your right elbow. Then do the same with the right knee and left elbow.
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 beginners and advanced levels: muscles recover well between separate classes, and the body is ready for a 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. |
Study not only in the apartment, but also on fresh air | Exercising (running in the park) or pulling up on horizontal bars will be twice as beneficial. If it's a little cold 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 - 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
The benefits of a full body workout 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 sufficiently varied training plan (connect the muscles to work under 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 the 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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Cool 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-legged): 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 overweight, as well as increase the endurance of your own body, should be given 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 an 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 at 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 targeting the target muscles. At the same time, any beginner is able to vary the load due to a simple and complex implementation, 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 activities significantly impairs well-being 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 classes.
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).
During World War I military establishment Walter Camp was commissioned by the United States to develop a set of exercises to maintain combat form, and he suggested the "daily dozen" - short, regular workouts that keep the body healthy and nimble, but not exhausting.
Camp came up with this complex in part because existing exercises seemed too complicated and boring to him. Another reason was the already familiar idea that modern technologies are robbing people of the health and dexterity that were characteristic of our distant ancestors.
After the war, this set of exercises spread throughout the world. Brochures describing the "daily dozen" sold in millions of copies, as did audio tapes with instructions. The Camp complex became known all over the world.
What is a "daily dozen"
This is a simple workout that should be done with ease and enjoyment. It develops flexibility, improves posture, muscle coordination and .
Camp argued that exercise has a positive effect on the work of internal organs, in particular the intestines, and also pump cognitive functions, improving brain function.
The Daily Dozen is suitable for any adult, but is especially useful for middle-aged people who notice some tightness in their bodies and sit for most of the day.
Daily Dozen Exercises
Exercise 1. Circles with hands
Develops the muscles of the shoulders, back and chest, improves posture.
- Stand straight, raise your straight arms to the sides at shoulder level, palms facing up.
- Slowly trace your hands into small circles, about 15 centimeters in diameter. Most of the movement comes from the shoulders, with tension felt at the back.
- Perform five laps forward and five backward.
Exercise 2. Bends with hands behind the head
Stretches the abdominal muscles, strengthens the back, improves posture.
- Stand up straight with your hands behind your head.
- As you exhale, tilt your body forward to 45 degrees, your neck in line with your back, look at the floor in front of you.
- With an inhalation, straighten up, raise your head.
- Bend back slightly to feel the stretch in your abdominal muscles. The gaze is directed to the ceiling.
- Straighten up. The head remains raised.
- Repeat 10 times.
Exercise 3. Raising the arms
Develops shoulder strength, strengthens the arch of the foot.
- Stand straight, raise your straight arms to the sides to shoulder level, palms facing down.
- With an inhalation, rise on your toes, raise your arms up 45 degrees.
- With an exhalation, stand on your foot completely, lower your arms to parallel with the floor.
- Repeat 10 times.
Exercise 4. Deep side bend
Develops the muscles of the shoulders and waist, stimulates the liver and intestines.
- Stand straight, raise your arms to the sides to shoulder level, palms down - this is the starting position.
- Raise your left hand up, lower your right hand down along the body.
- Start leaning to the right of your hips, right hand crawls along the leg to the knee, the left one twists around the head. At the extreme point, the left palm rests on or near the right ear.
- Slowly straighten, extending your arms to the starting position.
- Make a similar tilt to the other side.
- Repeat 10 times.
Exercise 5. Twisting
Raises and expands the chest. Stretches the abdominal muscles.
- Stand up straight, with an inhalation, bend your elbows, place your fists under your armpits.
- Continuing to inhale, take your shoulders back, bend slightly in the chest, expanding the chest, lift your head up and direct your gaze to the ceiling.
- With an exhalation, move your arms forward, then spread them to the sides.
- While holding your breath, bend forward to parallel with the floor, pull your arms back.
- Straighten up and move your arms forward, and then spread them to the sides.
- Repeat 10 times.
Exercise 6. Squat on toes
Strengthens the arch of the foot, calf muscles and back.
- Stand straight, feet shoulder-width apart, raise your arms to the sides to shoulder level, turn down with your palms.
- Inhale on your toes.
- Continuing to inhale, lower yourself into a squat.
- As you exhale, rise from the squat.
- Continuing to exhale, lower yourself to a full foot.
- Repeat five times.
Exercise 7. Rotation of the shoulders
Strengthens the muscles of the shoulders.
- Stand up straight and lift your shoulders as you inhale.
- Continuing to inhale, push your shoulders forward.
- As you exhale, lower your shoulders.
- As you continue to exhale, bring your shoulders back.
- Repeat ten times.
Exercise 8. Turning the arms
Develops the muscles of the shoulders and chest.
- Stand up straight with your arms folded in front of you, palms facing you.
- Raise your arms in a circle crosswise (the right palm outlines a circle on the left side, the left on the right), at the top, turn the palms outward.
- Lower your arms in a circle without crossing them (the right palm draws a circle to the right, and the left palm to the left).
- Repeat five times.
- Lower your arms, don't cross them. The palms are next to the hips.
- Raise your arms in a circle, turning your palms outward.
- Lower your arms crosswise with your palms facing you.
- Repeat five times.
Exercise 9. Head tilt
Strengthens the muscles of the neck, improves control over them.
- Stand up straight, tilt your head forward.
- Tilt your head to the left.
- Tilt your head back.
- Tilt your head to the right.
- Repeat five times.
Exercise 10. "Mill"
Develops flexibility of the back muscles.
- Stand straight, feet shoulder-width apart, raise your straight arms to the sides to shoulder level.
- Bend over, swinging your body to the left and bending your right knee. The right hand touches the floor between the legs, the left is extended upward. The head is turned to the ceiling, the gaze is directed to the left hand.
- Return to starting position and repeat on the other side.
- Do it five times in each direction.
Exercise 11. Body Tilts
Strengthens the back muscles, opens the chest and stretches the abdominal muscles.
- Stand up straight, raise your hands above your head and interlace your fingers into a lock, turning your palms towards your head. The closer the hands are to the head, the more effective the exercise is.
- Lean forward gently. The movement is controlled, without jerks and extreme inclinations.
- Lean to the right.
- Lean back.
- Lean to the left.
- Make five bends in each direction.
Exercise 12. "Wings"
Strengthens the muscles of the back and shoulders, develops the diaphragm.
- Stand straight with your feet together, your toes slightly turned outward, your arms hanging freely along your body.
- As you inhale, raise your straight arms in front of you.
- Continuing to inhale, spread your arms to the sides.
- As you finish inhaling, raise your arms above your head, palms facing forward.
- As you exhale, make a bend, put your hands behind your back and raise. The head is raised, the gaze is directed forward.
- Return to the starting position and repeat the exercise nine more times.
Since the exercises do not cause fatigue and do not take a lot of time, Camp recommended doing them at least once every day, and ideally three times: morning, afternoon and evening.
Camp also advised supplementing workouts with ten hours of outdoor walks per week (a little less than an hour and a half a day) to support health and longevity.
When it comes to a person's physical activity, they mean sport exercises... Physical activity includes active games and entertainment. Anyone needs exercise stress, therefore, doctors recommend performing a set of general developmental physical education exercises several times a week, especially if he is not able to assess how much he moves a day and does not go to the gym.
To maintain health, everyone must be physically active every day. During exercise, the muscles become stronger, the muscles become more resilient, and a person can optimally use his energy. By exercising a load on certain muscle groups, you can increase their volume. Gymnastics also allows you to control your weight: by doing exercises, you can get rid of extra pounds by spending extra calories that the body receives due to improper nutrition.
The positive effect of general developmental exercises (GPA):
- The heart is also a muscle, so exercise of cardio-vascular system good for human health. Correct and dosed loads make the heart healthier and more resilient. With physical activity, the walls of the vessels become more elastic.
- Motor skills are developed. Special exercises help a person develop flexibility, a sense of balance. During the exercise, the sports equipment is better mastered.
- Physical activity helps to actively combat stress. If a person suffers from depression or anxiety, then physical education copes well with such problems. Vigorous exercise can lower the hormones cortisol and increase the pleasure hormones endorphins.
It's helpful to do gymnastics with someone else - it's a great way to communicate.
A set of developmental physical education exercises improves heart function. People who are actively involved in sports are less likely to develop cardiovascular diseases. It also reduces the likelihood of stroke and diabetes. These diseases often appear due to excess weight... Constant control over the body and muscles allows you to regulate those extra pounds.
Physical education according to the scheme developed by the attending physician helps elderly people. If a person shows active physical activity all his life, then in old age he has fewer diseases. Exercise helps keep your mind clear because your brain works better when you are physically active.
Exercise helps pregnant women prepare for childbirth. And after the appearance of the baby, the mother will get in shape faster.
Exercising together increases trust in a married couple. Exercise improves mood and well-being.
Not all people can control the amount of food they eat, the physical education ORU helps to fight this problem. By doing simple exercises, the hormones ghrelin, which increase appetite, are lowered.
A person who loves sports can quickly get rid of bad habits. Active movement reduces the urge to smoke and drink. Sport increases the dose of pleasure hormones that were previously replaced by nicotine.
Exercise practically does not harm a person. If you adhere to the safety rules when performing complex complexes, you can avoid injury. When doing the initial exercises, you do not need to chase results. The intensity of training should be increased gradually. This is especially important for beginners who, due to excessive zeal, can get injured or stretch their muscles. You cannot combine active training with rigid diets, because the body is quickly depleted, and there will be no strength left to perform physical exercises. Gymnastics has contraindications:
- Neurological diseases.
- Spine injury.
- Any wounds on the body.
- Phlebeurysm.
- Diseases of the cardiovascular system.
- High or low blood pressure.
If a person has a cold, then it is better to postpone classes until complete recovery. Exercise can only be resumed after consulting your doctor. If physical education is associated with weight lifting, then it is not recommended to lift heavy weight otherwise you may get stretched or injured.
During exercise, you need to control your pulse and breathing. If a person is actively involved in physical education, then it is necessary to correctly draw up a daily routine, setting aside time for good sleep and rest. Any movement performed incorrectly can lead to injury. With active motor load, it is necessary to eat correctly and evenly. Only in this case, classes will be beneficial and not harm the body.
The average person needs 9 to 20% fat for the body to function properly. If you reduce the percentage of fat too much, then you can face serious diseases. When doing the exercises, you need to remember that it is not the duration of the workout that is important, but its intensity. If you incorrectly calculate the time of physical education, then you can harm your health. One complex should be performed for no more than 60 seconds, but the pace should be intense. For a full physical development it is necessary to perform gymnastics for the muscles of the whole body.
General developmental complex
Most people are shown general developmental physical education exercises. For students, schoolchildren and other people who spend a lot of time at the computer, in a sitting position, such classes are simply necessary. In addition, they do not take a lot of time and you can do them at home.
Exercises for the arms and shoulders are performed first. With time upper limbs and the shoulders lose their firmness and become relaxed. As a result, posture may deteriorate. By performing a simple complex, you can tighten the tone of the muscles of the arms and shoulder girdle... The training is carried out in several rounds. Warm up before doing any exercise.
- You will need dumbbells for the exercise.
- 10 exercises are performed at a time.
- Lean on your knee right leg and right hand on a flat surface.
- Keep your back straight and your abdominal muscles tense.
- You can't raise your head too high.
- The dumbbell is taken in the left hand, the hand is bent.
- The elbow remains motionless.
- The hand with dumbbells straightens.
- Then the hand rises with the palm up, in this position you need to fix it for 5 seconds.
- Next, you need to return to the starting position.
An effective workout for arm and shoulder development is knee push-ups. At least 10 repetitions must be performed at a time. To perform gymnastics, you need to focus on your knees, cross your feet with each other, raise your body above the floor. The palms should be close to each other. Then you need to draw in the stomach, while the elbows remain bent, and lower to the floor. Then you need to slowly straighten up and return to the starting position.
For the neck, a set of general developmental exercises is designed in such a way as to do without additional items. The exercises are simple, even a schoolchild can perform them anywhere - in the gym or at home. Typically, such training is carried out in physical education lessons in a comprehensive school. If there are problems associated with neurology, then the exercises are recommended to be performed in a static mode.
If during the exercise a person feels discomfort or pain, then the amplitude of the movements is reduced, the number of repetitions should be reduced. If the pain does not stop, then physical education is postponed until the person is fully recovered.
Pendulum exercise:
- The person takes a comfortable and comfortable position, while the head should be straight.
- The neck is tilted to the left.
- You need to stay in this position for 10 seconds.
- Then a tilt is made in the opposite direction.
- Repeat at least 6 times on each side.
The next exercise is called "airplane". You need to lie on the floor with your stomach. Hands are spread to the side. In this position, a person is in 20 seconds. Then, smoothly and neatly, spread the hands to the sides 3 times. Next, the right hand bends so that it is above the left. Then you should change hands.
The most effective training for the muscles of the thighs and buttocks, this is a squat. Legs are placed shoulder-width apart. The gymnastics is performed with the hips parallel to the floor. 10 approaches are performed at a time.
In the table of the complex of general developmental physical education exercises, training with raising the legs while lying down occupies a key position. Gymnastics is good for both adults and children. Several muscle groups are involved during training. ... How to do the Lying Leg Raise workout:
- The person lies down on a flat surface.
- Both legs are bent and lifted off the floor to form a 45-degree angle.
- Then the legs are spread to the side, fixed in this position.
- Then they slowly come together with the knees.
To be effective, you need to perform 2 sets of 10 repetitions.
An even posture makes a person more attractive. It is also essential for health. To keep your back straight and even, you need to do special exercises several times a week.
The "reed" exercise is well suited for posture. You need to get down on your knees, hands clasp over your head. Then the brushes are turned inside out. Hands reach for the ceiling. You need to perform 3 tilts in each direction. Then they smoothly and neatly return to their original position. When doing gymnastics, it is important that the back remains straight and the arms do not bend at the elbows. In total, you need to do 5 approaches.
To perform the exercise "worm", you need to sit on your heels, put your hands on your knees. The legs are spread apart, the elbows are bent and lowered to the floor. It is necessary to tilt your head and stay in this position for 15 seconds. The recommended number of repetitions is 4 times.
In order for the back to be straight and beautiful, it is necessary to perform a complex to form balance. In the course of gymnastics, all muscles are strengthened and the tone of the back muscles increases. It is especially shown to pupils of elementary grades, who have a high risk of developing scoliosis during this period due to unusual load on the back.
The complex is performed using a support or lying on the floor. Exercises are done in one place or when a person is in motion. Exercise on site:
- Jumping.
- Various movements of the legs and arms.
- Torso turns.
- Straight heel or toe stand.
Gymnastics in motion includes walking of various kinds, the application of weights, overcoming obstacles, dance moves and easy running.
Breathing to combat stress
Respiratory gymnastics allows you to get rid of extra pounds, normalize digestion and put your nerves in order. There are 3 main exercises that can help you relax and combat stress:
- Epaulets.
- Pump.
- Palms.
The shoulder strap exercise is performed while standing on the floor. Hands must be pressed tightly to the stomach. You need to take 9 breaths in a row. There is a break of 5 seconds between them. As you exhale, you push your hands to the floor. In this case, the arms are straightened. When you exhale, your hands are pressed against your stomach again.
When performing the "pump" exercise, the person stands leaning slightly downward. In the middle of the slope, you need to inhale air through your nose. The inhalation ends when the bend is completed. Then you need to straighten up and take a break for 5 seconds. 12 repetitions are done in a row.
The palm exercise is done as follows:
- 5 deep breaths are taken through the nose.
- Exhale quietly through the mouth.
- When inhaling, you must clench your fists.
- You need to linger for 7 seconds, and then lower your hands.
- When inhaling, the abdomen and shoulders are relaxed.
The palm workout should be done 12 times in a row.
Correctly distributed physical activity has a positive effect on human health. If you perform several times a week simple exercises then it has a positive effect on posture and muscles. Physical education helps to restore vitality and prolong youth.
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