secrets of athleticism - yuri shaposhnikov

Yuri Shaposhnikov "Secrets of athleticism" 1 of 113

Table of contents1. to start the course 2. Exercises for development of the pectoral muscles and back muscles 3. Exercises for development of muscles in the arms and shoulder girdle 4. Exercise for the abdominals 5. Exercises for development of leg muscles 6. exercises to develop strength and mobility of the fingers 7. Exercises spring expanders 8. Exercises with a rubber bandage 9. Exercises with weights 10. Exercises with expanders 11. Exercises with dumbbells 12. Exercises with stone 13. Exercises on a crossbeam 14. Exercises with a metal stick 15. Sportzabavy 16. Athletic fun 17. For the curious 18. Exercises samosoprotivlenie 19. The system of Muller 20. Dynamic and isometric exercise Samson


Begin classesEvery year more and more people are attached to physical culture. Some people do morning exercises or run and get a charge of vivacity for the whole day, others wanting to increase strength and get a nice athletic shape, take up the dumbbells, expander, dumbbell or barbell. Exercises with free weights - an effective tool in the fight for the harmonious development that has stood the test of time. Now there is probably no sport in which athletes would not resort to exercises with weights to achieve high results. But these exercises can be recommended to anyone who is committed to improving the overall physical development, who wants to be strong, resilient and healthy. Classes are from weight training improves the functioning of internal organs, enhance blood circulation and metabolism, they can be used to eliminate defects in the physical development round shoulders, bad posture, strengthen bones and ligaments, underdeveloped muscles, etc. Regular training with weights develop the ability to stretch and relax muscles, which is very important in sports, and when performing any physical work. Getting to self-employment, it must be remembered that long-term performance of intense exercise poses a great burden, which is an incorrect application of its potential to cause serious harm to the body. Therefore, first of all should be examined by a doctor, consult with experts and carefully examine the methodology of sports training in literature. Later during the training you need to self-control, noting the heart rate, respiration and weight. mood, sleep, appetite, performance, mood, etc. And, writing this blog, do not forget to regularly appear in the medical office. Do best in the outdoors or in well-ventilated room. Clothing should be light and not to interfere with the movements. After the class, be sure to take a shower and wipe dry with a towel. You can engage in the afternoon or evening, but no sooner than two hours after meals. In the morning exercises can include more than light exercise and alternate them with non-weight bearing exercises. It must be remembered that the weight of dumbbells, weights, number of springs in the expanders, the thickness of the rubber bands, as well as the number of repetitions of each exercise should be appropriate for the age and strength of dealing with. Performing the exercises, follow the well-being, if the indicated dosage for you is difficult, reduce the number of repetitions or the weight of burdens. Gradual increase in load - the basic principle for exercise. Let not confuse young people a small initial weight of burdens with which they begin to deal with - only a gradual increase in workload yields positive results. The principle of a gradual increase in load known in ancient times. Olympic champion Milon Croton (VI century BC. Er.) Develops his strength, daily picking up and Yuri Shaposhnikov "Secrets of athleticism" 3 of 113

carrying on the shoulders of the calf. The calf grew, until it turned into a bull grew and the strength athlete. Russian professional athlete Alexander Zass (Samson) in notes about the system of physical development, wrote that you can not force the burdening weight gain. The young man left for 30 or more years in order to increase their physical strength. He believed that systematic physical exercises (mainly with weights) and the correct mode of work and rest will help preserve working capacity and effect until a ripe old age. Sam Samson 60 years he worked in a circus at age 70, wore his on stage at a special yoke two lions broke horseshoe, ripping chain. The strongest man of his time, Georg Gakkenshmidt - "Russian Lion", he said that to increase the load in the exercises to gradually, in training, as well as in life, to avoid excesses. Gakkenshmidt abide scrupulously by the rules all my life until age ninety distinguished by great physical strength. The famous Russian athlete and wrestler Peter Krylov ("King of the weights) of weight training wrote:" In recent years, among the amateurs, with whom I have met, dominated by the desire to train exclusively on the record. This - the wrong system and, moreover, hurtful. These records are tortuous. They not only failed to prove force, but wear out a man. First, develop your muscles until you get their greatest development through training, and only then can without harm to "work" and for the record. I am now 43 years old, and I feel no less than a 25 year old weightlifter. Musculature of my not deteriorated in quality and not diminished in volume. This - the result of a rational exercise. And now that their very careful and sustained system of training I owe the fact that the retained strength and muscle, although I had a circus athlete former times sometimes speak several times a day with a very heavy weight and is doing the most difficult tricks. " Regular physical exercise and stronger dosages necessarily bring positive results, forcing the same loads and lessons from case to case, not only will bring to naught in shape, but may adversely affect health. Should cite the words of our illustrious hero, Olympic champion Yuri Vlasov, who says: "Do not run itself! Let the young workouts, but keep in order. Remember a simple truth: the restoration is more difficult to maintain form. Sometimes a recovery becomes practical and possible. Always update a training! " Never place a task by any means to increase muscle mass, as preached bodybuilders, Yuri Vlasov said: "Not all are aware that they do not value and determine the abundance of muscle strength athlete. Ahead of someone who knows how to train and who undo the internal systems of the body, but it all adds up and what is called the natural data, or talent. Incorrectly perceive the state of internal systems as something fixed once and for all the folded nature. These systems are also excellent exercise. The quality of muscle tissue, I suppose, depends directly on the stock of the nervous system and tone of the internal systems. Hence the conclusion: powerful muscles is not necessarily large and heavy. " Yuri Shaposhnikov "Secrets of athleticism" 4 of 113

Aimed with the help of physical exercises to improve health and achieve a beautiful physique, it is important to have at least a general notion of human muscular system, to know what functions are performed by some or other muscles and how to develop them. It is known that muscles are of two types: smooth, that line the walls of internal organs, blood vessels, skin, and skeletal. We train the skeletal muscles. Muscles consists of striated muscle fibers, their number determines the strength of muscles. Fibers together in bundles and surrounded by connective tissue, which moves in the tendon. With the help of tendons attach muscles to bones. We must start with exercises that affect large groups of muscles, and then pull the underachiever.

Figure 1 This scheme (Fig. 1) gives an idea about the location of major muscles. It also recommended the most typical exercises, with which they can interact with. Yuri Shaposhnikov "Secrets of athleticism" 5 of 113

I. Biceps brachii (biceps). Located on the front surface of the shoulder.

This muscle flexes the arm at the elbow, is involved in turning the forearm outward.Exercise. Original position - the main stand, hands with dumbbells at your sides. Alternating flexion and extension arms in the elbow joints. Breathing is arbitrary. II. Neck muscles. Tilting your head forward, backward, sideways, turn left

and right.Exercise. Starting position - feet shoulder width apart, hands on his belt. Circular rotation of the head left and right. During the tilt head back - inhale, when stooping - exhale. III. Trapezius. Raises and lowers the shoulder blades closer to the spine,

rejects his head back.Exercise. Starting position - feet shoulder width apart, descended into the hands of the charges (bar, dumbbells, weights). Raise and lower the shoulders. Lift your shoulders, breathe, dropping - exhale. IV. Deltoid. This muscle is involved in lifting the arms forward, to the side

and laid back.Exercise. Starting position - feet shoulder width apart, hands with the dumbbells at your sides palms inward. Raise your straight arms in hand - breath, lower to the starting position - exhale. V. Pectoralis major muscle. Located in the upper chest on both sides of

the sternum bone. These muscles are your hands away from the trunk, crossed in front of chest.Exercise. Lie on your back, arms with dumbbells in hand. Raise your arms forward until the vertical position - exhale, then slowly lower them to their original position - the breath. VI. Forearm muscles. The muscles are on the inside of the forearm, flex

the fingers and wrist, and being on the outside - unbend them.

Exercise. Wrap the cord on a stick with a weight at the end. Alternately grabbing his fingers over the stick movement, wind the cord on a stick. Then, in the same manner unwind the cord. Then wrap the cord movement on my own. VII. Rectus abdominis. Located along the front wall of the abdominal

muscles . This muscle flexes the torso forward.


Exercise. Sit on a chair, toes straight legs hooked on the heavy-duty feet and hands with the weights lift his head. Slowly bend your torso back, trying to bend a little more - breath, and then return to starting position - exhale. VIII. Quadriceps femoris. Located on the front of the thigh. Unbends leg

in the knee joint is involved in hip flexion in the hip joint.

Exercise. Feet shoulder width apart. squats with the weights on your shoulders. Squat, breathe out, returning to the starting position - the breath. IX. Gastrocnemius. Located on the back of the leg. This muscle flexes the

foot.

Exercise. Stand with feet shoulder-width apart, your fingers Put a block of height 7.5 inches. Rise on your toes - a breath, then lower the heels - exhale. As the fitness to do exercises holding weights. X. Hamstring muscle (biceps femoris). This muscle flexes the leg at the

knee joint.

Exercise. In the prone position flexion and extension of legs in the knee joints with overcoming the resistance (in this case - rubber bandage). XI. External oblique muscle. Located at the side of the abdominal press .

Participates in the rotation and torso.

Exercise. Place your feet wider than shoulders, arms with the weights or lift up his head. Perform circular motions with the torso to the left and right sides. At the time of subsidence, breathe, while the torso forward - exhale. XII. Long dorsal muscles (extensors of the trunk). These muscles are

located along the back, on both sides of the spinal column. They unbends torso, as well as participate in the torso to the side and spins.

Exercise. Stand with feet shoulder-width apart, lift burdening his head and hold his hands. Without bending your knees, bend your torso forward - exhale, then return to starting position - the breath. XIII. Latissimus dorsi. Located on the rear surface of the chest. Causes

the shoulder to the trunk, rotates the arm inward, pulls her back.Exercise. Attach the middle of the rubber bandage on the ceiling, raise your hand up and grasp the ends of the bandages so that they were in the tense situation. Without bending your elbows, lower them by hand down to touch the thighs exhale, then slowly raise your arms to starting position - the breath.


XIV. Triceps brachii (triceps). Located on the back of the shoulder. This

muscle unbends arm at the elbow.

Exercise. Take the expander, expanding palm inward. Raise your left arm to the side and bend the rules to push the chest. Without bending your left hand, straighten the right to the side to complete the rectification - a breath. Bending the right arm, return to starting position - exhale. Do the exercise with each hand. Suggested exercises are designed for those who have decided, independently engaged, improve your health, build strength, correct physical defects. In accordance with the specific task that you set yourself. must choose one or another set of exercises , according to their physique, health, age, etc. The most curious are not limited to current guidelines, and usually turn to history, searching popular in their time of physical development, which was used workouts known athletes of the century. For them, we give the book a few of these sets of exercises that develop strength.


Exercises for development of the chest muscles and back musclesDevelop all the muscles of the body must be proportional, harmonious. Excessive development of the pectoral muscles can lead to stoop so exercises for pectoral muscles must necessarily be combined with exercises for the muscles. Exercising can take a special time or include them in the morning exercises. Each exercise can be performed 10-15 times, and as fitness to increase the number of approaches to 3-5. Between exercises pause (40-60 seconds). At this time, like, relax your muscles, have experienced greater burden. Then take a deep breath, raising his hands straight up through the sides, stretch as high as possible, then lower your hands relaxed and breathe.

Exercises for development of breast muscle1. Pushups -ups on the floor, put your hands wider than shoulders (as the chest muscles receive a greater load). Keep the torso and legs were straight line. Bending the arm, touch the chest floor and breathe, and straightening exhale. Then start push-ups on chairs, trying to sink deeper between the seats. 2. Lie on your back on the bench. Under the shoulder blades can put a soft cushion. Pick up a metal stick or a dumbbell and place without bending your hands on your hips. Then lift up burdening the direct hands and lower as low as possible behind your head. Take a breath. Return to starting position - exhale. Weight 10.5 kg weight bearing. 3. Lying on your back (on the bench or on the floor), lift the dumbbells straight up. Dissolve hand in hand, take a deep breath. Return to starting position - exhale. Hands should be slightly bent at the elbows.


4. Lying on your back (on the bench or on the floor), squeeze the breast bar or metal stick wide grip. Straightening arms, breathe in, bending their exhale.

5. Attach the rubber bandage on the shoulder or waist to two opposite walls. Stand with feet shoulder-width apart, grab the ends of bandages, raise your hands to the sides. Bandages must be stretched. Cross your arms straight in front of chest and exhale, slowly return to starting position and take a deep breath. As the fitness can increase the amount of rubber bandages and their degree of tension. 6. Measure centimeter circumference of the chest. Take a deep breath and note the number. Take another deep breath, tighten your chest muscles and lats dorsi and try to increase the result of a centimeter or more. After each inhalation make a lasting and full exhalation, while relaxing the muscles, which accounted for the load.


Exercises for development of back muscles

7. Place your feet wider than shoulders. Lift the dumbbells up. Do the slopes of the luffing movement of hands, reminiscent of the movement Lumberjack. During tilt exhales, hands miss as far as possible between the legs. Straightening, rotten, and take a deep breath. During the exercises at the knees do not bend.

8. Pull on the bar wide grip, so to touch her neck. Bending your arms, breathe in, straightening - exhale.


9. Put left hand on the chair seat, the righthand grab a dumbbell and lower the arm down. Put feet shoulder-width apart. Bending the right arm and drawing arm up, lift the dumbbell to your chest - inhale, return to starting position - exhale. Do the exercise with each hand.

10. Put your feet apart, lift the dumbbell behind your head, holding her hands, do the torso forward. The legs do not bend. Leaning forward, breathe out, straightening up - a breath.

11. Sit on the floor, feet uprites to a fixed support, lift your hands forward and grab the ends of the rubber bandage, which was set at mid-head level. Overcoming the resistance of the rubber bandage and keeping your back upright, lie on your back - inhale. Then return to the starting position - exhale.


Exercises for development of the biceps Exercises for development of muscles in the arms and shoulder girdleThe first time, some exercise is better to switch to morning exercises, and then you can take for the entire complex of all special time. Repeat each exercise 1520 times, as far as fitness exercises are done in 3 or 4 approaches. Pause between exercises in 40-50 seconds to relax the muscles, which accounted for the largest load.

1. Take a dumbbell , lower them down, turn the palms forward (grabbing the bottom). Alternating flexion and extension arm at the elbow. Breath of arbitrary uniform. During the exercise keep your elbows still, looking straight ahead. Do the exercise with their hands grip the top.

2. Pull in the Vis on the crossbar to touch her chin. Pulling, breathe in, sinking in the VIS - exhale. You can perform an exercise grip bottom, the top grip, wide grip at the top to touch the crossbar neck, pull-ups with weights, attached to the waist or legs.


3. Sit on a chair, put his feet shoulderwidth apart, elbows down on his knees. Flexion and extension arm at the elbow. Bending your arms, breathe in, straightening - exhale.

4. Attach the rubber bandage on the shoulder to the two opposite walls. Stand with feet shoulder-width apart, the ends of bandages and grab a lift to the side. Rubber bandage should be taut position. Bend your elbows breath, slowly with the resistance straighten your elbows - exhale.

EXERCISES FOR triceps brachii

5. Lift the dumbbells up. Bending the arm at the elbow, lower the dumbbell behind your head, then return to starting position. Performing the exercise, do not lower your elbows. Straightening arms, breathe in, bending their - exhale.

6. Stand in the middle of the rubber Yuri Shaposhnikov "Secrets of athleticism" 14 of 113

bandage, the ends of his wound on his hands and lift up to the shoulders, elbows, push to the torso. Bandage should be tight. Raise your hands up inhale, slowly lower your arms to the resistance to the starting position exhale.

7. In the emphasis on the uneven bars or the backs of two chairs bend and unbend his hands. As the fitness exercises can be performed by tying the belt weights. Bending your arms, breathe in, straightening - exhale.

8. Fold the rubber bandage twice or four times, grasp the ends so that the arms were slightly wider than shoulders, and carry the bandage, well pulled it behind his back. Dissolve hand in hand to complete the rectification - breath, bending arms, return to starting position - exhale.


Exercises for development of trapezoidal and deltoid muscles

9. Dumbbells at your sides descended into his hands. Raise and lower the shoulders. Lift your shoulders as high as possible, breathe in, dropping exhale. Then the exercises can be performed, making his shoulders a circular motion back and forth.

10. Feet shoulder width apart, hands with the dumbbells at your sides palms inward. Spread the direct hand in hand - breath, lower to the starting position - exhale.

11. Stand with feet shoulder-width apart, torso slightly leaned forward. Do the hands of motion, as when swimming front crawl in the way of breasts. Bending and lifting his right hand, take a breath, straightening it forward - exhale.


12. Legs apart, hands with the dumbbells at your sides palms inward. Perform the simultaneous circular motion straight arms forward, then backward. Raising his hands up, breathe in, dropping down - exhaling.

13. Sitting on the bench, squeeze the bar wide grip because of the head. Raising the bar up, breathe in, lowering his head - exhale.


EXERCISES FOR abdominalsDeveloped abdominal muscles not only give the slender figure, but also carry out important life functions: support the internal organs in the correct position, prevent herniation and so on. These exercises can include additional (2-3 exercises) in the morning exercises or take a special time for them. Each exercise is carried out 15-20 times, and as fitness exercise is repeated three or four approaches.

1. Starting position: bismuth on the bar or gym wall. Raise your outstretched legs to the right angle, hold them in position for 2-3 seconds, then slowly lower. As the fitness try to touch toes crossbar. In the initial position, breathe in, and lifting his feet - exhale.

2. Feet shoulder width apart, on the shoulders of the head with a metal stick or light rail. Without moving the feet from the spot, do a slow-gate by the torso up out left and right. Turn the torso, breathe in, returning to the starting position - exhale.

3. Sitting on a chair, hooked toes for a fixed pillar, her hands behind her head. Slowly bend your torso back, trying to bend a little more - breath, and then return to starting position exhale. Gradually during torso begin to make the turns to the left, then right. Can complicate the exercise, doing it with dumbbells .


4. Lie down sideways on the bench, as shown in the figure. Secure the feet of a fixed support (belt loop), his hands behind his head. Lower the body down, then return to starting position. Complicate the exercise, holding the head of the dumbbell . Omitting the body, breathe in the starting position exhale. 5. Lie on your back, arms at your sides. Lift straight legs and lower them behind your head until it touches the toes of the floor - breathing out. Slowly return to starting position - the breath. This exercise can be complicated back to its original position, do not touch the floor with his heels. 6. Emphasis, sitting on my left leg, right - to the side. By shifting the weight on the hands, feet and repel at the same time, without touching feet sex, change the position of the feet. Transferring the burden on your hands, breathe in the original position exhale. 7. Lie on your back, arms at your sides. Lifting his legs for 10 - 20 inches, alternating flexion and extension of them in the hip and knee joints, but not touching the floor with his heels. Breath of uniform. As the fitness Perform each exercise with the weights attached to the legs.

8. Feet shoulder width apart, hands behind his head. Perform circular motions with his body to the left, then right. During the torso forward exhales, and caving - a breath. Exercise can be complicated, holding his head weights.



Exercises for development of leg musclesSome exercises include a morning exercises. If you feel that your leg muscles are underdeveloped in comparison with other muscles of the body, take the whole complex of special time. Difficult exercises are performed first without encumbrances, hereinafter dvuhkilogrammovye use dumbbells or a barbell light weight (8-10 kg), but always remember that the burden should be feasible and should be increased gradually. Each exercise is carried out 15-20 times, and as fitness repeat another 2 or 3 times (2 or 3 sets). Between exercises pause (40-60 seconds). At this time, shake, rub and knead the muscles, which accounted for the largest load. All exercises are performed correctly and accurately. Do not hold your breath. In addition to these exercises to develop the leg muscles, you must walk a lot, and also include a running mode of the day.

1. Sit on a chair, his legs crossed. Perform circular movements right foot to the left, then right. Repeat with left leg.

2. Sit on a chair. Attach the strap to the soles of the charges ( a dumbbell , a bag of sand). Simultaneously or alternately bend and unbend your knees. Straightening the leg, hold it in this position for two or three seconds, then slowly lower. Repeat the exercise until exhaustion of the thigh muscles.


3. Stand with feet shoulder-width apart, beneath the heel bar height of 5 centimeters. On his shoulders behind his head, place a bar (or metal stick). Take a deep breath and sit down exhaling. Return to starting position a breath. Performing the exercise, keep your torso upright.

4. Accord in turns legs to the side, forward and back, overcoming the resistance of the rubber bandage, fastened to the ankle joint. Attach the other end of the bandage at the height of the belt to a fixed support at a distance of 1,5-2 meters.

5. Squat on your toes, hold on outstretched arms behind the rump bar (narrow grip, palms back). Squat, breathe out, straightening his legs breath. This exercise is called "lift Gakkenshmidta. Estonian famous athlete and a wrestler Georg Gakkenshmidt served him with a fivepood bar.


6. Flexible jiggle up and down in the precipitation of (in turn) with one foot forward, hands on his belt. As the fitness to do exercises holding the folded hands at shoulder dumbbell. Breath of uniform.

7. Put your feet on the width of the shoulders , under your fingers Put a bar of height 7.5 inches. Rise on your toes - a breath, then lower the heels exhale. Progress to exercise with the weights in your hands, doing it on one leg. Repeat the exercise until exhaustion of muscles.

8. Bend your left leg, put it on the chair seat, the left hand grab a dumbbell. Shifting weight on his left leg, straighten it and stand on the seat. Bending your leg, lower to starting position. The first time perform non-weight bearing exercise. Straightening the leg, take a breath, sinking into the starting position exhale.


9. Squatting on one leg, another pull forward ("pistol"). First time doing an exercise, you can stick with one hand on a support in the future, squatting, pull your hands forward. Squat, breathe out, straightening up - a breath.

10. Lying on your stomach, bend and unbend your knees, overcome the resistance of the rubber bandage attached to a fixed support at the back. Bending your legs, breathe in, straightening - exhale.

11. Sit on a chair, put his feet shoulder-width apart, hands on hips. Overcoming resistance to conceding the hands, knees, connect, and then return to starting position. Combining his feet, breathe out, returning to the starting position - the breath. As the fitness should be more to repeat the exercise and the degree of voltage change from light to maximum.


12. Put your feet together. By shifting the weight on your heels, toes dilute as much as possible, then, shifting weight on toes, dilute the heel. Then again, dilute the toes and heels again. The legs will be much wider than shoulders. After that, making a similar motion in the opposite direction, return to starting position. Breath of uniform.

13. Set a chair at a distance of incomplete step. Lift your right leg straight and swept from left to right over the back of the chair, and then perform the same movement in the opposite direction. Do the same exercise with the left foot. As the fitness follow urazhnenie by attaching to the ankle weights.

14. Jumping on their toes through the rope. The length of the rope should correspond to growth: if the rope up the middle, its ends must be up to the armpits. You can do jumping, pushing off the floor by two feet, one and then jumping from foot to foot. Rope to rotate not only forward but back, making 1 or 2 turns. After 3-5 minutes, start walking, doing at this time breathing exercises. As fitness, gradually increase the time and rate of movements.


EXERCISES TO DEVELOP STRENGTH AND MOBILITY OF FINGERSFrom an early age and until the ripe old age of our hands are constantly in use. Naturally, they get tired. However, when performing the same work they do not get tired at all in the same degree. First-grader, for example, displays the sticks or the first letters slowly, and can continuously work no more than an hour, and the student usually writes very quickly, and without tiring the arm, working 5-6 hours at a time. The more the hand is trained, the less she gets tired. Systematic work develops finger strength, their agility and endurance. Especially need strong fingers to those who engaged in sports. Featured exercises will not only increase strength and mobility of the fingers, but still serve and recreation for tired hands (1-4-s exercise).

1. Starting position - the fingers separated apart. Starting with the little finger sequentially (fan-shaped motion) bend all the fingers into a fist. Then reverse the movement, starting with the thumb, fingers straighten to its original position. After that, start to bend the fingers from a large and unbend with the little finger. Exercise should be done 10-15 times.

2. Starting position - the fingers straight, thumb taken aside. Repeat 10-15 times circular movements with your thumb left and right.


3. Starting position - the fingers straight. Flexion and extension of fingers in the first two phalanges. Repeat this exercise 15-20 times.

4. Starting position - the fingers clenched in a fist. Unbend and bend each finger individually. Straightening a finger, aim to ensure that all others were collected in a fist. Repeat this exercise 10-15 times.

5. Well-developed finger strength exercise, which consists in winding the cord on a stick with the weights. Take a round stick with a diameter of 4-5 cm and a length of 40-50 cm in the middle part of it, drill a hole and insert it into the cord length of 50-60 cm at the end of the cable tie the knot with so that he could not crawl into a hole. To the other end attach a weight 5-10 kg. Athletic sleep-nyad ready. With it you can do the following exercise: intercepting alternately stick hands, wind the cord on it with the cargo. Then rotate the stick in the Yuri Shaposhnikov "Secrets of athleticism" 27 of 113

opposite direction to unwind the cord. Exercise can be performed by holding a stick in front of and behind your back, grip the top and bottom grip, wind the cord to itself and from itself. Perform exercise should be weary of forearm muscles.

6. dumbbells in the hands of the downtrodden. Flexion and extension of the hands. Exercise is carried out before the fatigue of forearm muscles.

7. Grip at the top and bottom grip bend metal bars, clenching their fingers. As the fitness increases the thickness of the rod. '

8. Pushups -ups on his fingers. Trunk and legs should form one straight line. As the fitness pushups follow, based on four and three fingers.


9. Daily exercise, squeezing a tennis ball with your fingers or a special rubber ring. Compress the ball to the fatigue of muscles.

10. Check finger strength can be carpal dynamometer. Take it in hand scale to ourselves and jerks shrink. Remember the result. Then try to squeeze the dynamometer slow motion. If the result is much less, your muscles are not yet sufficiently trained. The dynamometer can be used as sports equipment. Include a set of exercises squeezing the dynamometer is not only a deep grip, but also extremely phalanges, as well as each finger individually.


EXERCISES WITH SPRING ExpanderWith regular exercise spring expanders developed mainly muscle power arms, chest and shoulder girdle. Exercises are performed standing. In this case, you need to put his feet shoulderwidth apart, trunk to keep straight. Each exercise should be performed until such time until it is easy fatigue of working muscles. All movements prodelyvat without jerks. The proposed complex could be included in morning exercises.

1. Starting position - expander kept his hands folded in front of chest, grip the bottom. Pushing on the handle Expander, connect their - exhale. Return to starting position - a breath.

2. Starting position - expander keeps grip bottom, right hand lowered, bent left - tightly presses the handle Expander to the right shoulder. Bending the right arm at the elbow, join hands Expander - exhale. Return to starting position - a breath. Do the same with your other hand.


3. Starting position - arms out, expander keeps grip bottom. Without bending your arms, push the handle Expander and connect them - exhale. Return to starting position - a breath.


4. Starting position - expander keeps grip on top of his head. Pushing on the handle Expander, connect their exhale. Return to starting position - a breath.

5. Starting position - expander is kept behind the grip bottom left hand pressed to the waist. By pressing the right hand on the handle Expander, encircle them waist - exhale. Return to starting position - the breath.

6. Starting position - arms out, expander keeps grip on top. Without bending your arms, join the back of the hand - exhale. Return to starting position - a breath.


7. Starting position - right arm is lowered, expander keeps grip on top, the left bent at the elbow, holding expander grip bottom. Pressing the left hand on the handle Expander, bring it to the right arm - exhaling. Return to starting position - a breath. Do the same with his right hand.


EXERCISES WITH RUBBER BINTRubber bandage - a rubber band length of 3,5 meters and a width of 5 inches and weighs 200 grams. In the collapsed form is not more than a tennis ball. Compact size and light weight make it possible to always have it with you and engage in any, even equipped for athletic training site. Classes with a rubber bandage are very effective, and no wonder athletes commonly use it to warm up and training. Compared with expanders rubber bandage provides much more flexibility: with it you can do these exercises, which with expanders just not get it. Classes with a rubber bandage can be included in morning exercises or take a special time for them. With classes, observe the following rules: in the original position the bandage should be slightly extended. All exercises should be done with full amplitude and without any sudden movements, and the reset should take place smoothly and with the resistance. Repeat each exercise 10-15 times, first in one approach, and then in two or three. After each exercise pause of 30-40 seconds, relax your muscles, which accounted for the largest load.


1. Raise your hands with rubber bandage up shoulder-width apart. Stretching the bandage, lower direct hand in hand so that the bandage was in front of the breast - a breath. Then slowly raise your arms to the starting position - exhale.


2. Stand in the middle of the rubber bandage, wound on the ends of his hands and push down. Turn the palm forward and, without bending arms, lift them up by hand - breath, then slowly lower to starting position - exhale.

3. Stand with feet shoulder-width apart, stepping in the middle of the rubber bandage. Tilt your torso forward, the ends of bandages Pick up and hold them at the back. Straighten the body - breath, and then return to starting position - exhale.

4. Stand in the middle of the bandage, feet shoulder width apart. The ends of the bandage take in hand and drop them at your sides palms forward. Alternating flexion and extension arm at the elbow. Breath of arbitrary uniform.


5. Stand in the middle of the bandage, the ends of its holding in your hands behind your head, elbows, lift up. Straighten your arms without changing the position of the elbows inhale, return to starting position exhale.

6. Attach the middle of the rubber bandage ourselves at waist level, bring the ends of the bandages in his hands, bend your torso forward and stretch your arms forward. Do the straight arms simultaneous circular movement forward, as in the way of swimming, "dolphin". Do not hold your breath. Hands up, breathe in, and dropping - exhale.


7. Attach the middle of the rubber bandage on the ceiling, raise your hand up and grasp the ends of the bandages so that they were in the tense situation. Without bending the arms at the elbows, lower them through the sides down to touch the thighs, then slowly raise the starting position. Dropping your hands down, breathe out, throwing up - breath.

8. Lie on your back, toes secure a fixed support, fasten the middle of the bandage over his head and, holding the ends, bend your arms to your shoulders. Without bending your legs at the knees, lift your torso up to a sitting position, then slowly return to starting position. In the initial position, breathe in, raising his torso - exhale. 9. Lie on your back, attach the rubber bandage for his head, arms lift up. Wrap the ends of the bandage on the hands and, without bending their elbows, dip down to touch the thighs exhale, then raise your arms to the starting position - a breath. 10. Lying on your stomach, bend and unbend your knees, overcome the resistance of the rubber bandage, fastened to the ankle joints. Midrubber bandage secured to a fixed support. Exercise fulfill up to fatigue muscles.


11. Stand in the middle of the rubber bandage his feet shoulder-width apart. Sit down and take a hands ends of bandages, so that the bandage was taut, her hands holding around her shoulders. Keeping torso straight, stand up breath, and then, bending his legs, return to starting position - exhale. Repeat until your thigh muscles fatigue.

12. Rubber bandage on his back. Push straight left hand to the hip and bend your right shoulder. In this position, the bandage should be taut position. Straighten your right hand up to the complete rectification - breath, bending the arm, return to starting position - exhale. Performing the exercise, keep your torso upright. Perform the exercise with your other hand.


Exercises with weightsWeights allow you to perform many strength exercises of diverse nature, which explains their popularity. Special recognition weights used in Russia, no wonder they are called classic exercise equipment Russian strongman. Engaged with kettlebells Ivan Poddubny, Peter Krylov, Jakub Chekhov, George Gak-kenshmidt, Alexander Znamensky, Ivan Shemyakin, Nicholas Vahturov and many others. In a program of speeches circus athletes necessarily includes a variety of stunts and spectacular power. Begin classes with weights can be those who have at least been regularly engaged in exercises with weights, in particular with the dumbbells , and carried their weight to 10-12 kg. Initially, exercise should be done with free weights 16 kg. If this weight will not under force, it is possible to use hollow plastic weights and filling them with sand, to pick an optimal weight. Hurry with the increasing load is not worth it. It should increase gradually. As fitness weight can be increased by implementing the following rule: if you can perform an exercise without breaking technology moves 15 times, then the weight can be increased so that you can do the exercise 5-6 times. Engage in recommended three times a week during daylight hours for 1,5-2 hours before the dinner in the evening - no later than 3 hours before bedtime. Carrying out exercises, to ensure that all movements were correct and clear. Before classes with weights did a good workout , it should include exercises for flexibility and stretching. Finish workout jumping and running (3-5 minutes) with the transition to walking. After performing each exercise with weights to make a pause of 2-3 minutes, during which the like, do the breathing exercises and relax those muscles, which accounted for the largest load. The number of repetitions of each exercise to the end of the year can be increased to 15-20, performing them in the three approaches. Periodic medical monitoring during the entire time required.


1. Stand with feet shoulder-width apart. Lean forward and grasp the handle with both hands grip the weights at the top. Straightening the trunk, lift the dumbbell up, carrying it close to the body - breathing. Having recorded its highest position, lower the dumbbell to the floor - breathing out. As fitness exercise is carried out with Davis, that is in the initial position weight should be placed in the closed hand.


2. Place a dumbbell in front of him on the floor. Lean forward and grasp your right hand handle weights from the bottom, and left - top. Straightening the torso, lift a weight to the right shoulder so that the weight was on the outside of the forearm and elbow dropped down - a breath. Fixing the position taken, lower the dumbbell to the starting position - exhale. Then do the exercise with your left hand. As the fitness lift weights to shoulder using one hand.

3. Alternately squeezing ("mill"). Raise the dumbbells to your shoulders, put his feet shoulder-width apart. Alternately Squeeze weights up. When one arm unbent, and the other bent. Your knees do not bend. To facilitate the first time, you can skip the torso toward the hands that drive a weight. As fitness exercise is carried out without departing the body.


4. Raise the dumbbell to the right shoulder in the manner specified in Exercise 2. Put your left hand on the belt, and lift the right (squeeze) a weight up - breath. Clearly stated its highest position your hands with weights, lower burdening the starting position - exhale. If the press does not work, then lift the dumbbell push.

5. Put your feet apart. Raise the dumbbell with both hands on the handle and put on the back of his head. Hold the dumbbell hands, torso forward - exhale. Return to starting position - a breath. Performing the exercise, your knees do not bend.

6. Lie on the floor on your back, place the dumbbell behind your head. Take the dumbbell straight arms of the handle grip bottom and lift it up. Fixing a vertical position with the weights, gently lower it to its original position. In the initial position, breathe, and when lifting weights - exhale.


7. Raise the dumbbells to your shoulders, sit on the bench, and then gently lie on your back, all the while holding the dumbbells near your shoulders. Straightening arms, lift the dumbbells up - breath, bending the arms, lower the dumbbells to your shoulders - exhale. This exercise can be performed on the floor.

8. Stand on a stool, holding a dumbbell in the lowered arms. Take a deep squat and slightly bend your torso forward - exhale. Straightening his legs and straightening the body, stand up, turn your shoulders and inhale.


Exercises with ExpanderExpander is well developed muscle strength, especially the hands, shoulders, torso. Exercises with expanders can make as an independent cycle and serve as a good complement to the morning exercises. Expander factory manufacturing consists of several springs or rubber bands attached to two handles. Depending on the physical preparedness and dealing with the nature of the exercise of the springs can be changed. Catching up with expanders, do not forget about the principle of gradual increase in load. Initially, expanders can be left in one or two springs and make another approach to each exercise. After the recommended number of repetitions in the exercises will be carried out easily, you can increase the number of approaches, and then a number of springs. Performing the exercises, be careful to keep the hands back to starting position slowly, with resistance and not due to a sharp muscle relaxation. Repeat each exercise 6-10 times.


1. Stand with feet shoulder-width apart, hands with espandersm lift forward, palms inward. Spread the direct hand in hand - breath, and then return to starting position - exhale. Performing an exercise, try not to reject the body back, look straight ahead.


2. Pull the foot left or right foot into the handle Expander, a second hand clasp hands and torso forward, push the handle Expander to the chest. Without taking his hands from his chest, straighten your torso, and the rotten - a breath. Return to starting position - exhale. This exercise can be done with the addition of a spring.

3. Stand with feet shoulder-width apart, raise your hands with expanders up, palms outward. Without bending your arms, dissolve them in hand so that the springs were Expander behind - a breath. Raising his hands up, return to starting position - exhale.

4. Stand with feet shoulder-width apart, right foot in the handle thread the Expander, the right hand take the other hand grip underneath. Not rejecting the torso, bend your right arm at the elbow to touch handle Expander shoulder - inhale. Unbending arm, return to starting position exhale.


5. Feet shoulder width apart. Turn the expander for a back, bend your arm, palm outward. Straighten your arms to their full rectification - a breath. Bending the arms, return to starting position - exhale. This exercise can be done with the addition of a spring.

6. Take your hands out expander and put it behind his back so that the right arm was bent at the shoulder and straight left was pulled to the left thigh. Straighten your right hand up to the complete rectification - a breath. Bending the arm, return to starting position - exhale. Repeat the exercise with each hand.

7. Take your hands inside the expander. Raise your left arm to the side and bend the rules to push the chest. Without bending your left hand, straighten the right to the side to complete the rectification - a breath. Bending the right arm, return to starting position - exhale. Do the exercise with each hand.


8. This exercise is better prodelyvat two Expander with adding to every one spring. Stand with feet shoulder-width apart and insert foot in the pen expanders, sit down and take the other hand bent handle grip bottom and press them to her shoulders. Without bending the body, stand up breath, and then, bending his legs, return to starting position - exhale. When performing this exercise with one expanders should pass a one foot into the handle Expander, and two hands to squeeze the other hand to her chest.


Exercises with dumbbellsDumbbell exercises - a great tool that allows a wide range of handling stress during exercise. With regular exercises with dumbbells increases stamina, increase muscle strength and size, improved motor coordination, improves joint mobility, posture, and athletic figure takes shape. By training with weights is best to start at age sixteen, first talking to your doctor. But you could also start in the forty years of age or older, only with lighter dumbbells . At first practice with the lungs, dvuhkilogrammovymi dumbbells, three or four months - with trehkilogrammovymi. As fitness, gradually increase the load, bringing the weight of the dumbbells up to 10-12 pounds. After that you can include in training exercises with kettlebells. Each exercise with dumbbells do 15 20 times, first in one approach, and then in two and three. Ensure that all movements done the correct breathing is not delayed and strained only those muscles that are involved in this movement. Exercises to perform better in front of a mirror. Before the training ventilate the room. After finishing each exercise, lower the dumbbells to the floor and make a pause of 40-60 seconds, during which the pace around the room, relax your muscles working. Completed exercise walking and simultaneously breathing exercises. After that, we must take a shower and wipe dry with a towel.

1. Original position - the main stand, dumbbell in hand descended. Getting up on your toes, lift your arms straight up through the sides - a breath. Dropping his hands, return to starting position - exhale. Exercise develops the muscles of the shoulder girdle and calf muscles.


2. Take a dumbbell, lower them down, turn the palms forward (grabbing the bottom). Alternating flexion and extension arm at the elbow. Breath of arbitrary uniform. Performing the exercise, keep your elbows still, looking straight ahead. Exercise develops the biceps brachii ( biceps ).

3. Lift the dumbbells up. Lower them with his hands behind his head to the neck, bending the arm at the elbow. Straightening arms, return to starting position. Performing the exercise, do not lower your elbows. Straightening arms, breathe in, bending their exhale. Exercise develops the triceps brachii ( triceps ).


4. Dumbbells in the hands descended along the trunk. Raise your shoulders as high as possible - breath, lower exhale. Then do shoulders circular motion back and forth. Exercise develops the trapezius muscle.

5. Feet shoulder width apart, hands with the dumbbells at your sides palms inward. Spread the direct hand in hand - breath, lower to the starting position - exhale. Exercise develops the deltoids.

6. Put left hand on the chair seat, in your right hand grab a dumbbell and then lower it down. Put feet shoulderwidth apart. Bending the arm and leading arm up, lift the dumbbell to your chest - inhale, return to starting position - exhale. Do the exercise with each hand. Exercise develops the muscles of the back , deltoids and biceps.


7. Lying on your back (on the bench or on the floor), lift the dumbbells up. Slowly your arms to the side and take a deep breath. Return to starting position - exhale. Exercise develops the pectoral muscles and helps enhance the chest.


8. Place your feet wider than shoulders. Lift the dumbbells up. Do the slopes of the forward luffing movement of hands, reminiscent of the movement Lumberjack. During tilt exhales, hands miss as far as possible between the legs. Straightening, rotten, and take a deep breath. Your knees do not bend. This exercise is carried out with dumbbells, a small weight. Exercise develops the muscles of the back and shoulder girdle. 9. Sit on a chair, feet attach near the floor for heavy-duty feet, hands to lift the dumbbells behind your head. Slowly bend backward, turning the torso to the left - inhalation. Return to starting position - exhale, then do the exercise, turning the torso to the right. Exercise develops the abdominal muscles and mobility of the lumbar spine. 10. Standing dumbbell in the lowered arms. Flexion and extension of the hands. Exercise is carried out before the fatigue of forearm muscles. Then take the dumbbell at one end, lift your arms and rotate the hands. Breath of uniform, arbitrary.

11. Stand with feet shoulder-width apart, beneath the heel bar height of five centimeters. Lift dumbbells to your shoulders. Take a deep breath and sit down - exhaling. Return to starting position. Performing the exercise, keep your torso upright. Exercise develops the quadriceps femoris.


12. Starting position - standing, feet shoulder-width apart, arms raised up with dumbbells. Perform circular motions with his body to the left and right sides. At the time of subsidence, breathe, while the slope - exhale. Exercise develops the abdominal muscles and mobility of the lumbar spine.


EXERCISES WITH STONESuggested exercises are performed while walking outdoors. Before you start the course, do a little workout to include a motion that mimic the recommended exercises. When throwing a stone to be careful. Be sure to throw in a radius of no one there. Stone for the exercise pick a sleek, weighing 3-8 kg. Repeat the exercise 6-10 times.

1. Starting position - standing, feet shoulder-width apart, a stone on the ground near his feet. Bend over, grab the stone with both hands - exhale. Straighten your torso and lift the stone on his chest - breath. Pause. Then lift, squeeze the stone up - breath. Clearly stated the top position of stone, in reverse order lower it down and return to starting position.

2. Starting position - standing, feet shoulder-width apart, a stone in the straightened arms above your head. Bending your elbows, lower the stone at his head - a breath. Slightly bend your legs, rotten and sharply upright, throw a stone forward and upwards exhale.


3. Starting position - standing, feet shoulder width apart, arms bent in a stone on his chest. Slightly bend your legs and rotten - a breath. Abruptly straightening your arms and legs, push the stone from the chest forward - exhale.


4. Starting position - standing, feet shoulder-width apart, stone in direct hands down. Turn the torso to the left, throw a stone back - Exhale. Same with turning the torso to the right.

5. Starting position - standing, feet wider than shoulders, the stone in the direct hands down. Leaning, make flapping motion of his hands back between your legs - breathe out and straightening up, throw the stone forward and upward - a breath.

6. Starting position - standing, feet shoulder-width apart, a stone in the hands of the downtrodden. Lean forward - exhale, then straightening up, raise your hands up and throw a stone back - inhale.


7. Starting position - standing up, heels together, toes apart, stone in the hands of the downtrodden. Arc to the left-top straight arms lift the stone above his head - a breath, then arc to the right and down dip the stone in the starting position - exhale. With each repetition exercises direction is reversed.

8. Starting position - standing up, heels together, toes apart, a stone in their hands folded on his chest. Sit on your toes while squeezing a stone up exhale. Lower the stone on his chest while straightening legs - breath.


Exercises on the crossbarThese simple exercises are well developed muscles of the shoulder girdle and arm, chest muscles and abdominals , develop flexibility and coordination. Starting position for all exercises - vis the high bar. The body should be slightly arched, to look straight ahead. Repeat each exercise 5-10 times.


1. Upper grip (palms away from you) grasp the crossbar hands shoulder width apart. Swing back and forth and left and right. When moving back, breathe, and forward - to breathe. When swinging to the right - breath left - exhalation.


2. Grasp the bar hands shoulder width apart, grip the top. Lower the left hand and hang on for 2-3 seconds on the right. Then do bismuth on the left hand. Breath of uniform.

3. Grasp the bar arms (already shoulders, grip the top). Intercepting arms to move from one end of the crossbar to the other. Your knees do not bend, breathing evenly.

4. Grasp the bar hands shoulder width apart, grip the top. Take a breath. Bend your legs and lift your knees as high as possible - exhale. Gently lower the leg to the starting position - a breath. As of fitness raise the outstretched legs to the right angle, and then to touch his feet crossbar.


5. Grasp the bar hands shoulder width apart, grip the bottom (palm facing you). Bending the arm, pull up so your chin to touch the crossbar. Straightening arms, slowly return to starting position. The body should not wobble. Pulling, breathe, sinking vydoh.17. Lavrov, J. Shaposhnikov

6. Grasp the bar hands shoulder width apart, grip the top. Bending at the hips, lift your feet up and swept them under the crossbar between your hands until Davis bent. Fixing the position taken, gently lower the leg. In the initial position - breath, lifting his feet - exhale. This exercise is necessary to comply with insurance. Partner must keep dealing with one arm under his back, and another - by the hand. 7. Grasp the bar hands shoulder width apart, grip the top. Raise the bent leg, swept them between your hands and you will be hooked for podkolenkami crossbar. Then lower your arms and slowly straightening the body, hang on the bar upside down. Fixing the position taken by the (3-5 seconds), again clasp hands and the crossbar, razognuv feet, lower them to starting position. Do not hold your breath. This exercise is also necessary to comply with the insurance (a partner to keep the shoulder). Yuri Shaposhnikov "Secrets of athleticism" 63 of 113


EXERCISES WITH METAL STICKTo perform the exercises require a metal rod, such as a metal pipe about a meter long with a diameter of 3 - 5 centimeters. Initial weight burdening -5-8 kg. As the fitness increases the weight of falling asleep pipe with sand. Each exercise was repeated 15-20 times. Over time, exercises can be performed in two or three approaches.

1. Starting position - standing up, holding the stick horizontally in the lowered hand grip on top, wider than shoulders. Straight arms lift the stick up and inhale. Slowly lower to starting position - exhale. Exercise develops the muscles of the shoulder girdle.

2. Standing, stick in hand grip descended from the bottom. Bending your arms, lift the stick on his chest inhale, slowly lower down - exhaling. Performing the exercise, do not move the torso and legs. Exercise develops the biceps brachii ( biceps ).


3. Standing, stick horizontally over his head, hands wider than shoulder grip on top. Stay straight, look ahead. Lift the stick up (squeeze) and inhale. Clearly stated at the top of the stick, dip it into the starting position exhale. Exercise develops the muscles of the shoulder girdle and triceps brachii ( triceps ).

4. Standing, feet shoulder width apart, stick horizontally over his head. Holding the stick hands, turn left and then right. In the initial position, breathe in, during cornering - exhale. Performing the exercise, place your feet with no slide. Exercise develops the muscles of the back , abdominal muscles and mobility of the lumbar spine.

5. Sit on a chair, feet shoulder width apart. Take the stick grip bottom and put his elbows on his knees. Flexion and extension arm at the elbow. Bending your arms, breathe in, straightening - exhale. Exercise develops the biceps.


6. Starting position - standing, take the stick by the middle of different grip, pull the arm so that the stick was vertical. Slowly turn the hands left and right. Breath of uniform. Exercise develops the muscles of the arms and shoulder girdle.

7. Sit on the floor, attach the feet of heavy-duty feet, lift the stick on his chest. Slowly lower the back - inhale, return to starting position - exhale. Exercise develops the abdominal muscles . 8. Lie on your back, stick on the floor behind your head. Arms outstretched grab a stick, inhale, slowly lift it up, then lower the hips - exhale. Again, lift the stick and drop to the floor behind your head. Exercise develops the muscles of the shoulder girdle and pectoral muscles. 9. Lie on your back, grab a stick hand grip wider than shoulders and place it on his chest. Squeeze the stick up inhale, slowly lower the chest - exhale. Exercise develops the muscles of the shoulder girdle, chest and triceps brachii.


10. Standing, feet shoulder width apart, stick horizontally over his head. Holding the stick hands, lean forward, your knees do not bend. Return to starting position. In the initial position, breathe in, while stooping - exhale. Exercise develops the muscles of the back.

11. Stick horizontally in the lowered arms behind his back, grip the top. Bending your arms, lift the stick as high as possible - a breath. Lower to the starting position - exhale. Exercise develops the muscles of the shoulder girdle and hands.

12. Standing, feet apart, stick horizontally over his head. Holding the stick arms, lean left, and then return to starting position and lean to the right. In the initial position - inhaling during tilt - exhale. Exercise develops the lateral abdominal muscles and increases mobility of the lumbar spine.


13. Standing, heels together, toes apart, stick horizontally over his head. Inhale, slowly squat down on their toes, while squeezing the stick up exhale. Return to starting position. Exercise develops leg muscles , shoulder muscles and triceps brachii.

14. Pick up the stick with both hands on his chest, looking straight ahead. Do the spring-loaded swinging up and down in the precipitation of (in turn) with one foot forward. Breath of uniform. Exercise develops the muscles of the legs.


SPORTZABAVYSportzabavy requiring a certain agility, strength and coordination, can be included in fizkultpauzu day's work or used as a fun active holiday at the beach, a meadow or in the gym.

1. Get down on your knees and sit on your heels. Socks at the same time should be drawn and his hands laid back. Then jump, with a simultaneous movement of the hands forward and come up in the squat position immediately on two legs.

2. Lie on your back, arms at your sides, palms down. Holding the foot ball, lift your legs with the ball up and dip his head - exhale. Then razozhmite foot and leaving the ball on the floor, return to the starting position - the breath. Similarly, the movement again raise your legs, grab a foot lying behind his head the ball and return with him to the starting position.

3. In front of him at his feet spend a hell. Sit down, firmly grasp hold of the big toes and hold them, try to jump over the line, pushing with both feet simultaneously.


4. Stand back to back, hold the elbow on his hands and make a half-step forward. In this position, try to sit down together and then stand up. After a successful attempt do the same on one leg (for example, on the left), raised his right ahead.

5. Stand in a circle drawn on the ground with a diameter of 2-3 meters. Bend your right leg, grasp the right hand of her ankle joint, removing the other arm behind his back. Hopping on one leg, try to push your partner out of the circle. Whoever turns out to be outside the circle or stand on two legs, is considered to be defeated. 6. Exercise for two. Lie on your back their heads in different directions, Press firmly to each other and clasp your hands bent at the elbows. Raise your legs, as shown by inserting them at the bottom of the leg, and pressing the pace partner, try to squeeze his leg a partner to the floor or turn it over her head. 7. Sit facing each other and, bending his knees slightly, uprites feet in foot partner. Straight arms grab a stick at chest level and pull over, trying to pull a partner from the ground. The defeat set off and if the stick was pulled out of his hands.


8. Sit in chairs facing each other. One has to put her legs between the knees and a partner, overcoming the resistance, to try to dilute your knees shoulder-width apart. Budge a foot is not allowed. Then change the starting position and repeat the exercise.


9. Sit across the table from each other, as shown in the figure. Bend your right arm at a right angle and lean his elbow on the table. Clenched hand partner, try to squeeze his hand to the table with the back of the brush, without moving from their seats and elbow without changing position of the body.

10. Stand with right side together and set your right foot so that the outer part of the foot rested against the foot partner. Obh-vativshis right middle finger, start pulling on a partner for as long as one of the contestants did not razognetsya finger or his left leg did not come off the floor.

11. Stand facing each other, holding hands straight in front of chest stick in an upright position. The right hand should clasp a stick at face level, and the left - at waist level. Now, overcoming the resistance of a partner, without bending your arms, move the stick in a horizontal position by turning it clockwise.


12. Attach to the wall sheet of white paper so that the bottom edge of the sheet was at 15-20 inches above the toes lifted up his hands. Pick up a pencil, and getting very close to the wall, make a jump up from their seats, and mark in pencil on a sheet of paper, the highest point of the jump. These jumps can be done in the form of competition. In this case, each participant takes a colored pencil, to avoid confusion mark.

13. Grasp the corner unfolded the newspaper and start to crumple it with one hand, trying to collect the entire sheet into a fist. Correct the list with your other hand is not allowed. In this exercise may be involved several people. The winner will be the one who, having a stronger and more nimble fingers quickly crumpled up the sheet.


Athletic FUNThe proposed athletic fun (stunts) are designed for fans of athletic gymnastics, which is used in their training exercises with dumbbells and barbell. Among these athletes past athletic stunts were popular, and record achievements are reflected in the sporting press. Young athletes can not only try their hands at these exercises, but also include them in their training. Before you begin any of the stunts, you need to do an intensive workout to include exercises involving the work of the muscles and joints, which would account for the main load. For the initial studies using dumbbells weighing 16 kg. During the summer, be engaged in the open air, and in winter - in the gym with gymnastics mat. 1. Stand with feet shoulder-width apart, lift the dumbbells to your shoulders and then up. Slowly lower the direct hand in hand, to a horizontal position so that the weights were down on the forearms. After two or three seconds back, raise your arms and drop to the shoulders. As the fitness try to keep the weight of the headband on top. This power trick enjoyed great popularity among athletes of the past. The famous Russian athlete Sergey Eliseev took in his right hand a weight of 61 kg, lifted her up, then slowly lowered his hand on the line to one side and a few seconds with a hand held weights in a horizontal position. Georg Gakkenshmidt ("Russian Lion"), raising up-pound weights and slowly lowered the direct hand in hand to a horizontal position, holding dumbbells down down. Then raised his arms up and again lowered to the sides. And so five times.


2. "Full term" - is a complex exercise, requiring great strength and good coordination. Raise the dumbbell with his right hand up. Keep it on the line arm, sit down, take off the floor with his left hand dumbbell, straight, and, bending his arm at the elbow, raise dumbbell to the shoulder, and then squeeze the top. Clearly stated raised weights, drop them to the shoulders, and then put on the floor. Prominent Estonian athlete and wrestler George Lurih raised his right hand in a 105 kg barbell and hold it up, took the floor with a weight of 34 kg and also raised up.

3. Get down on his right knee, place right hand on the floor with your palm up and place a weight on it. Stand up, uprite elbow in the stomach and arm bending at the elbow, raise dumbbell to the shoulder. Turning the hand palm forward, squeeze the dumbbell upward. Clearly stated position, lower the dumbbell to shoulder once again become a knee, and straightening his hand, lower the dumbbell to the floor. Repeat the exercise with weights in his left hand.

4. "Juggling". Stand with feet shoulderwidth apart, place the dumbbell in front of him on the floor at a distance of half-step across the handle. Lean, slightly bend your legs and take a right hand grip handle weights from the top and the left lean of the lower thigh. Raise the dumbbell from the floor and make it max back between his legs, and then forward. Once the weight is on the height of the chin, and release it abruptly, pushing Yuri Shaposhnikov "Secrets of athleticism" 76 of 113

himself from the shackle, give Gyra rotational movement. Once the weight will turn, hold the handle the weight and make it max back, then forward. Repeat the exercise. Do the exercise with your left hand. You can juggle one or two dumbbells, and rotate them in different planes with one or two turns. Juggle singly or with a partner. Now the record demonstrates exercises with dumbbells Artist of the Soviet circus Valentin Dikul. He juggles with dumbbells weighing 80 kg.


5. Raise the dumbbell with one hand up. Without dropping it, sit down, then sit down and lie on your back. After that, continuing to hold a weight in a straightened arm stand up. A similar exercise is carried out athlete Eugene Sando , who in 1896 did this trick with a power bar, weighing 115 kg, while the Russian Konstantin Stepanov athlete perform this room, holding a dumbbell trehpudovuyu upside down. 6. Stand on his right knee, place the dumbbell on the floor on one side, vertical bow to him. Right hand grasp the handle of the base, and pushing on it, put a weight upside down. Letting go of a weight, quickly press it with his hand. Do the exercise with your left hand.

7. "Windmill" - alternately squeezing. Raise the dumbbells to your shoulders, put his feet shoulder-width apart. Alternately Squeeze weights up: one arm unbent, and the other bent. Legs straight. To facilitate the first time, you can skip the torso to the side arm, the lowering dumbbell. As the fitness to do exercises will not reject. Famous athlete IV Lebedev (Uncle Vanya), this exercise-pound weights with a few dozen times.


8. Raise the dumbbell to shoulder, holding her hand on the handle of the bottom up. Not rejecting the body and maintaining balance weights, squeeze it up. Clearly stated on the dumbbell straight arm, slowly lower it to shoulder. Do the exercise with your other hand. As you follow the fitness exercise simultaneously with both hands, and then one by placing a weight on one another. Russian athlete Alexander Znamenskii take-pound dumbbell for the headband and holding her upside down with one hand, put it anotherpound dumbbell and squeezed both of them. 9. Bench rod standing on the bridge wrestling. Exercise is carried out at the gym mat or on the floor, beneath a soft head support. Having taken the initial position wrestling bridge, take both hands behind his head lying barbell, lift the chest up and squeeze. Clearly fix the rod in direct hands, slowly lower it to the chest, and then on the floor behind your head. The famous Russian athlete Peter Krylov, standing on the bridge, wrestling, squeezed with two hands barbell weighing 134 kg, and a phenomenal athlete I cube Chekhov, making a "bridge", held on the platform itself, which housed ten people.


10. Balancing on one leg, holding a barbell above his head. French athlete Louis Uni (Apollon) teetered on the left leg, keeping the right hand bar weighing 152 kg. Champion of the World Wrestling Ivan Shemyakin three times bouncing on one leg, holding a barbell above his head semipudovuyu. Famous IV Lebedev (Uncle Vanya), squeezed his right hand 72 kg and 95 kg in both hands while standing on one leg. 11. "Most of Samson." Take a horizontal position, drawing his heels on the edge of a chair, and the back of his head to another. Hands at your sides. Lock the position taken by 5-10 seconds. As the fitness does the trick, keeping the chest any weight. Russian athlete Alexander Zass (Samson) to carry out this power room, holding his chest three people. 12. "Unscrewing. Applying this type of bench press with one hand, you can pick up more weight than the usual method. Put your feet apart. Raise the bar with his right hand to shoulder. Since squeezing a bar, a torso to the left and, with the forearm of his left hand on the lower part of the hips bent at the knee, his left leg, begin to bend down even lower, as would podlezaya barbell, which must remain at the same height. When the right arm fully razognetsya, straighten the trunk and lock the rod in a straight arm above his head. Athlete Peter Krylov twisting one arm 118.6 kg, and the athlete Ivan Sedykh twisting his right hand three unrelated-pound dumbbells.


For the curiousMany enthusiasts athletic gymnastics is not limited to modern recommendations and physical exercises, they turn to the history of athleticism and familiar with the popular in their time of physical development of systems known athletes beginning of this century. For them, we report the most popular in their time of physical development.

Strong-willed GYMNASTICS ANOKHINAt the beginning of XX century, has gained great fame system of physical development of the Russian athlete Dr. A. Anokhin (alias B. Ross). Book describing the system Anokhin withstood seven editions in his lifetime, even far from the sports magazine "Niva" in 1909 published her completely, calling the "best room in gymnastics." The principles used in their training, many Russian athletes of the past. As is known, the system worked Anokhin Civil War hero GI Kotovsky. This system is notable for the fact that for exercise did not require special sports equipment and special facilities. Author of numerous articles on health and physical development, Anokhin a new principle came to exercise. He believed that no new movements, they did not invent, we can only talk about this or that principle of their execution. Its system Anokhin called "new system", and she later became known as "volitional exercises. Its principle lies in the fact that performing the exercises without charges (that is, without dumbbells , Expander, weights and other projectiles), we must consciously exert appropriate muscles, mimicking the overcoming of a resistance. Anokhin system has not lost its relevance today. His exercises provide an opportunity to not only increase strength, but also to achieve the ability to strain and relax individual muscle groups, which is very important in sports and any physical work. Ability to control the muscles attached great importance to professional athletes of the past. Often in their speeches, they included the "posturing" during which the rays of searchlights take poses of ancient sculptures discus thrower, Hercules. Demonstrated they are "playing muscles, reducing and relaxing certain muscle groups. Excellent knowledge of his muscled Peter Krylov, Georg Lurih, Georg-Gak kenshmidt, Konstantin Stepanov. Familiarity with the system Anokhin, we start with the recommendations of the author. First, he says: "volitional exercises will not make you Poddub-nym or Gakkenshmidtom. She will not give you biceps to 45 inches possible go Squeeze 7.6 pounds with one hand, but will significantly enhance health. Give the beauty of forms and shapes and that the normal force for each of which is lost by modern man. " Then Anokhin leads 8 main principles to be followed by the mastery of his Yuri Shaposhnikov "Secrets of athleticism" 81 of 113

technique. These principles are: 1. Should focus attention on the working muscle or muscle group. 2. Do not hurry with the number of exercises and their dosages. 3. Performing the exercises, follow the right breathing. 4. Each movement is performed with the greatest muscle tension. 5. To ensure that when doing the exercises just strained the muscles that are involved in this movement. 6. Desirable to perform exercises in front of a mirror. 7. After exercise to take a shower, and then vigorously rub the body with a towel. 8. Petro Krylov, "King of the weights, having an outstanding volume and the relief of muscular, preferred vegetarian food. Exercises to perform twice a day, morning and evening. A total of 20 minutes. Each exercise lasts for 5-6 seconds and repeat 10 times. The first two weeks to carry out the first five exercises, and then each week add one exercise. Three months later, you can engage in the program whole complex. 1. The main stand. Raise your arms and squeeze your fingers into a fist, palms turn up. Severely straining biceps ( biceps ), bend your elbows. Bending your arms, simulates the big attraction of gravity. Referring to arms shoulders, rotate your hands in fists hand and begin to straighten his hands as if you push toward greater severity. In this case, the strain to the triceps brachii ( triceps ), and biceps should be relaxed. Bending your arms, breathe in, and straightening - exhale. Inhale through your nose and exhale through the mouth. 2. Feet shoulder width apart. Raise your arms forward, clench your fingers into a fist. Severely straining the muscles of the arms and back, your arms in hand, then begin to reduce them in front of him, straining mainly Yuri Shaposhnikov "Secrets of athleticism" 82 of 113

thoracic muscles, as if something is heavily compacted before him. At a dilution of hands, breathe, and intelligence - exhale. Try to avoid participating in an exercise the muscles were relaxed.

3. Lie on your back, hands behind his head. Save still torso, turns quickly and with the voltage raise and lower legs. The legs should be approximately up to an angle of 50 degrees. During exercise heels touching the floor. Breath of uniform. Strain to the abdominal muscles and leg muscles .

4. Put your hands back in his chair, heel band together, toes apart, straighten your back, look ahead. Slowly squat down with voltage up to touch her buttocks heels. Then begin to straighten his legs with such stress quadriceps muscle, as if you raise a great weight on their shoulders. Squat, breathe out when lifting - a breath.


5. Put your feet apart. Dissolve hand in hand, fingers clench into a fist, palms up. Look straight ahead, his chest forward. Straining muscles, raise your straight arms up as if you pick up the cargo. Then inhale and start with a voltage drop lat hands down exhaling. ,

6. Do the push -ups on the floor, holding in suspense the whole body. Keep the torso and legs were straight line. As the fitness pushups follow the fingers. Bending your arms, breathe in and touch the chest floor, straightening - exhale.

7. The main stand. Raise your arms straight, squeeze your fingers into a fist, palm down. With the start stress alternately raise and lower the brush. Breathing is arbitrary.

8. Lie on your back on the floor. Hands crossed on his chest. Leaving a fixed lower torso and legs, with strong abdominal muscles begin to stress, lift head and chest as if you go with a load lying on your chest. When lifting exhales when sinking - a breath.


9. Put your feet apart, polusognuv their knees. Lift your left arm forward, right-hand sides. With the stress of thoracic and lat lower left hand down and right arm with a voltage of deltoid lift forward. In the next class raised their hands in hand, and then forward again. Breath of uniform.


10. Put your hands back in his chair, put your heels together, back, do a little stooped. Since muscle tension straighten your back, lift both feet up as high as possible, relying on his heels. During exercise have greatly strained thigh muscle and tibia. When lifting your feet breathe, with a dwindling - exhale.

11. Put your feet apart. Alternating flexion and extension arm at the elbow, keeping your elbows stationary. When bent, hands palms facing upward, while straightening - to the body. Bending arms all the attention and stress should focus on the biceps, while straightening - triceps. Breath of uniform.

12. Put your feet apart. Raise your hands up to the voltage and connect them to the "castle". Make a right turn and, straining his abdominal muscles, torso down. Then do the exercise in the left side. During tilt exhales, raising his hands up - breath.


13. Starting position is the same as in Exercise 10. Severely strained calf muscle, rise on your toes, then lower the entire foot. During exercise, your knees do not bend. Rising on his toes, breathe in, and sinking - exhale.

14. Put your feet apart and slightly bend their knees. Tensing abdominal muscles, torso forward, simultaneously bend your elbows and tense your biceps. Then start with a voltage of triceps straighten arm at the elbow as far back, simulating moving aside ago severity. Straighten your torso and lower your arms down. During the torso breathe out, straightening up - a breath.

15. The main stand. Raise your right hand, bend your left shoulder. With alternating voltage change hand position. Lifting his hand up and strain your triceps , and putting his hand to his shoulder, strain your biceps and lats dorsi . Breath of uniform.


Exercise SAMOSOPROTIVLENIE (Instead of burdens - the resistance of muscles)At the beginning of this century amateur athletics were very popular exercises samosoprotivlenie. In their effect on the muscles they are similar to exercises with weights, with the only difference being that the role of the latter are themselves muscles. For example, if the exercises with weights for the development of biceps brachii (biceps), you need to take a dumbbell or a weight, and bend the arm at the elbow, then in this case impose a palm on his hand and, bending his arm at the elbow, have the other hand, conceding the resistance. Exercises on samosoprotivlenie found in books G. Schmidt hack "Path to the power and health", J. Muller, "My System", E. It-tmana "gymnastic exercises in the room", which were published at the beginning of the century. Similar exercises are used in their training, many athletes and wrestlers of the past. Writes in his memoirs, Russian athlete Alexander Zass (Samson): "When due to circumstances I could not do exercises with weights, then do exercises on samosoprotivlenie that are not only well-maintained my physical shape, but also well developed muscle strength . As in exercises with free weights ( dumbbells , expanders , dumbbells), in exercises on samosoprotivlenie must be maintained over the principle of gradual increase in load, ie the number of repetitions of the exercises and the degree of tension should be increased gradually. As the fitness should increase the number of repetitions of each exercise from 5 to 15, and the degree of tension from light to maximum, and, approaching the maximum voltage, the first 2-3 movements are performed half-heartedly. Number of approaches also increased from one to five. During exercise should only tighten the muscles that are involved in the movement to them and to concentrate all the attention. After performing each exercise, take a break, during which time try, shaking, kneading and stroking, to relax those muscles, which accounted for the largest load. Exercises on samosoprotivlenie can include, in addition to the complex morning exercises or take time for them during the day.


1. Put left hand on the right. Overcoming resistance to conceding his left hand, bend your right at the elbow - a breath, then begin to press the left hand on the right side and, overcoming her resistance, return to starting position. Repeat the exercise, changing the initial hand position. This exercise develops the biceps brachii ( biceps ) and triceps brachii ( triceps ). Then exercise can be done by turning the brush of bent arm palm down.


2. Grasp the fingers of his right arm and left shoulder, overcoming resistance, start to pull his left hand to the right side of his chest, and then, overcoming the resistance of the right hand, return to starting position. Do this same exercise, replacing the original position, that is, grasp the left arm, right shoulder. In the initial position, breathe in, pulling his hand to his chest - breathing out. This exercise develops the biceps, deltoids and back muscles .

3. Sit on a chair. Clasp your hands knees, inhale, and overcoming the resistance of his feet, pull knee toward your chest - breathing out. Then, resisting hands, straighten the leg to the starting position - exhale. This exercise develops the biceps and thigh muscles.


4. Connect your fingers behind your head. Overcoming the resistance of the left hand and holding his elbow right in the top position, straighten your right hand up - a breath. Then, overcoming the resistance of the right hand, fold it left up to the starting position - exhale. This exercise develops the triceps and biceps.

5. Connect your fingers on the back. Overcoming the resistance of the neck muscles, arms bend your head down until it touches your chin chest breathing out. Then, overcoming the resistance arms, twist his head back inhale. This exercise develops the muscles of the neck .


6. Uprites hands to the chin. Overcoming the resistance of the neck muscles, slowly push your hands on the chin, dismissing his head backbreath. Then, overcoming the resistance of the hands, bend your head down - exhaling. This exercise develops mainly the neck muscles.


7. Turn your head to the refusal of the left and right hand uprites the chin. Overcoming the resistance of the right hand, rotate your head up out right - a breath. Return to starting position exhale. Repeat the exercise, turning his head to the starting position to the right and the chin uprites his left hand. This exercise will m

secrets of athleticism - yuri shaposhnikov

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