Physical exercises for effective recovery. Abstract: Physical exercises, a set of exercises and physical education classes What are sets of physical exercises
Patients, even those who have undergone major operations, are tried to be stimulated to physical activity so that stagnant processes do not occur. Sets of exercises for health must be developed taking into account the age and condition of the person, which is very important for the effectiveness of rehabilitation measures. Health-improving physical exercises are also important for the prevention of all kinds of ailments.
The healing effect of physical 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 exercise to improve the health of the body is one of the most effective regulators of metabolism. Force yourself to move! A man must walk briskly at least 30 minutes a day, preferably 1 hour. This is another, and important, brick that you invest in your health.
The great physician Avicenna wrote that a person performing physical exercises health-improving orientation, most often does not need any other methods of recovery. True, physical activity should be sufficient, but not excessive. Achievements of technological progress have significantly reduced the physical activity of modern people: sedentary work, long hours of “watching” at computers, passive rest in front of the TV lead to significant metabolic disorders and 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 being violated: a man, a former hunter who fought the harsh Nature, has turned into a mother hen. Perhaps this is what explains the significantly shorter life expectancy of modern men (compared to the average life expectancy of women). Therefore, the health value of physical exercise is difficult to overestimate.
It is believed that to successfully combat physical inactivity, it is enough to walk 4-5 km daily or replace walking with half an hour of swimming, jogging or a set of physical exercises.
In addition, there are now a lot of health centers, all kinds of home massage, contrast showers, dousing and wiping with cold water will undoubtedly benefit. Since ancient times in Rus', a bathhouse using various brooms, etc. has been used as a powerful cleansing and healing agent. You can also choose an affordable physiotherapeutic device or devices for home use, with which you can massage biologically active points, use the healing effects of a low-energy laser source or weak magnetic fields (scientists from Rostov-on-Don have proven that with the help of weak magnetic fields it is possible to increase the overall 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 in the form of a discovery) . That is, there is a choice - every day we learn new things. Considering the healing effects of physical exercise on the body, you need to take correct solution- on the principle of “do no harm.”
Without active image life, health exercises that create a feeling of joy, any diet will be incomplete. If water, oxygen, carbon dioxide are the basis of bioenergetic processes, then movement is life itself. We can give credit to various schools of physical education, but my experience, including working with Olympic teams, indicates that if you carry out the proposed complex not only for the elderly, but also for the sick, you will create that vitality in the body, which will promote longevity.
German scientists have proven that a person who only performs exercises for 20 minutes daily to improve the health of the body gets sick 5-7 times less often, work efficiency increases by 35-40% and after 50 years 5 years of life are added.
A set of physical exercises for health purposes
For those who really want to be healthy, the following, not very labor-intensive, is useful for preventive purposes: daily complex health-improving physical exercises.
- Lying on your back after you wake up, learn to contract the muscles (tensioning and relaxing) of both the whole body and its individual parts.
- Rub all parts of the body that you can reach, massage your palms, fingers, ears, feet, on which the organs of the whole body are projected. It is necessary to rub the skin surface of the entire body because underneath it is the lymphatic system, which is responsible for collecting waste from cell activity and destroying pathogenic microflora.
- In a lying position, bend one leg slightly, the foot towards you, and with the other leg massage the bent leg from all sides, as if tearing it off: the instep of the foot, toes, sides, calf muscles, thighs on one and the other side. Do the same with the other leg. At first, this exercise to improve health can be simplified: one foot moves along the inside of the half-bent other leg, the knee of which is pressed to the floor. There is also a simultaneous massage inside legs, shins and thighs. This exercise cannot be performed if you have thrombophlebitis, varicose veins, or trophic ulcers! Restoring with this exercise for effective recovery blood supply lower limbs, you simultaneously prevent the development of many cardiovascular disorders and joint diseases.
- Lying down. Connect your feet and move them towards you - away from you, try to press your knees to the floor.
These physical exercises from health system you exclude congestion in the lower extremities, flat feet, coxarthrosis, osteoporosis, prevent the development varicose veins veins, trophic disorders.
Physical exercises to maintain health and longevity (with video)
“Walking” on the buttocks. Sit on the floor, legs straight (may be slightly bent). Raise the left part of the body - leg and buttock - and move forward, while turning your head to the left and straight arms to the right. Then everything is repeated with the right side of the body: leg with buttocks forward, head to the right, and swing to the left. So “walk” 1-2 m forward, then back - as many times as you want.
This healing exercise eliminates stagnation in the pelvic area, prevents the development of osteochondrosis in all parts of the spine, normalizes the functioning of the entire gastrointestinal tract, eliminates pathology of the excretory system and genital organs, eliminates enuresis, prolapse of the rectum, vagina, improves blood, veno, lymph flow, sexual potency, eliminates swelling of the lower extremities . And, naturally, such an exercise for health is the prevention of the formation of benign (adenomas, fibromas, cysts) and malignant formations.
For this purpose, a set of exercises for healing, developed by A. Kegel against stagnation in the pelvis, is very effective:
- Compression. Tighten your muscles as if you were stopping urination. Slowly count to three. Relax.
- Abbreviations. Tighten and relax the muscles of the perineum as quickly as possible.
- Pushing out. Push moderately, as you would during bowel movements or childbirth. This exercise, which has health benefits, also causes tension in some abdominal muscles. You will also feel the anus tightening and relaxing.
Every week, 5 approaches are added to each, until there are 30 of them.
The good thing about these exercises is that you can do them anywhere - no one will know that you are working on your muscles.
Like all other muscles in our body, the pelvic muscles are kept in good shape through regular exercise.
Dance using twist elements: one leg turns around the toe with the heel up to 180° while the pelvis is motionless.
This set of physical exercises for health also helps prevent or get rid of coxarthrosis.
The video “Exercises for Health” shows how the gymnastic complex is performed:
Beneficial physical exercises that improve human health
It should be noted that when moving, the epithelium peels off from the surface of the joints, which turns into a lubricant. After all, bones and ligaments do not have their own circulatory system, but are nourished by the muscles attached to them, and the more actively the muscles work, the better the blood supply to the bones and ligaments. That's why you need to move, no matter how old you are or what kind of illness you have, not to mention joint diseases.
Many of you live in multi-storey buildings and complain that it is difficult to climb to the 2-5th floors without an elevator. How to turn heaviness into joy? As you approach the first step, catch your breath, take a breath, exhale a little and walk as quickly as you can without breathing. If you feel that you can’t hold your breath any longer, stop, exhale (there’s still a lot of air left in your lungs), calm your breathing and move on. In the first days of doing these beneficial physical exercises for your health, you will be bothered by shortness of breath, palpitations, and heaviness in your legs, but they will gradually disappear.
You also need to descend like this - “without breathing,” because in this case other muscles work: Anyone who has climbed mountains knows that going up is easier than going down.
At 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 get home, take a contrast shower and praise yourself: what a great guy you are. Our body is amazingly designed, which contains enormous capabilities, in particular in the same respiratory system.
A set of physical exercises that promote health
Currently, the main causes of disability are not cardiovascular diseases or oncology, and diseases of the spine: 2/3 of the lumbar region and 1/3 of the cervical region. There are quite a few reasons for dysfunction of the spinal column, but the main one, of course, is the limitation of mobility, starting with childhood: a seat 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 physical exercises that promote health will help strengthen the spine?
- The first thing is not to sit quietly: spread your legs, raise your toes, then your heels, lean forward, backward, using the stand to place your knees above your pelvis. You need to know that in sitting position intervertebral discs experience much greater 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 physical exercise is beneficial for health when sitting for a long time. Leaning your hands on the edge of the chair, the armrests of the chairs, you need to rise 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 sleep, which leads to a sharp increase in the load on the lumbar region spine, and even when you seem to twist the upper part in relation to the lower part of the body. Standing up abruptly is also fraught with loss of consciousness from the movement of blood from the head, especially in patients with cardiovascular disorders. After sleep, you need to stretch, tense, then relax your body, lie on your side slowly, sit sideways, and then stand up. First, it is better to pull one and then two knees to your chest, straighten your legs: bend your knees and pull them to your buttocks, place them to the left, to the right, while turning your head in the opposite direction. Of course, this must become your daily habit, otherwise there will be no effect.
Health-improving system of physical exercises
Squats are a very good and perhaps the most effective physical exercise for human health. Holding the counter (in gym), in an apartment - by the door handles, in nature - by a tree, place your legs as close to the support as possible and squat, tilting your body back on straight arms, gradually increasing the depth of movement, until you squat almost to the ground. This is the safest physical exercise for improving health, which helps to engage all the muscles of the body and joints. It gives a powerful therapeutic and preventive effect, involving capillaries, of which more than 60% are located 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 vessels fail not from physical exertion, which requires constant tension and tone, but from the progressive process of connective tissue degeneration of vascular tissue. A set of physical exercises to improve health, gradually becoming more complex to your individual physiological norm, strengthens muscles, joints, increases the overall tone of the body, enhances metabolic processes, leads to less slagging in the body, and so on. The norm is determined by nasal breathing (if it is excessive, then mouth breathing is also included). With a certain training, these exercises must be performed with increasing 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 for 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 frequency and gradual increase in loads will allow you to feel the mobility of the spine and joints within 2-3 months, and at the same time the appearance of vigor, lightness, and strength.
If you feel bad, still get over yourself and exercise at least a little. Because, as already mentioned, one of important reasons, aggravating the development of diseases, is restriction of movements, rest, recommended by doctors to patients during illness while taking chemical medications.
Do not under any circumstances forget about health benefits physical exercises: The weaker the muscles, the more difficult a person endures stressful situations. A state of dejection, for example, can negatively affect the subscapularis muscles, and they have an energetic connection with the heart meridian and through it with the heart itself. That is why, when you walk or sit with your shoulders down, even if the muscles themselves are not developed, heart problems arise.
The greater the fitness of the capillaries, another “peripheral heart,” the more the load on the heart is reduced, the blood supply to all organs, including the musculoskeletal system, is improved, and the sooner their functions are restored. Age does not play any role in this case; again, only gradualism and consistency in increasing loads is 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.
Breathing exercises as a way to heal the body
We must not forget about breathing exercises as a way to heal the body. The p53 gene can be activated in mild conditions hypoxia that a person experiences. This explains the fact that people living in the mountains and feeling the constant impact of hypoxia on the body due to thin 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 artificial human-controlled breath holding. These exercises help improve health and serve as a good prevention of cancer, as well as many other diseases.
The technique of the so-called step breathing described by Dr. Yu. B. Bulanov, which is called hypoxic training. It is a breathing exercise for improving the health of the body, which can be performed anywhere: at home, at work, while walking, in transport.
A small inhalation - holding your breath - a small inhalation - holding your breath - a small inhalation - holding your breath, etc. Then follows the same stepwise exhalation, in small portions of exhaled air and holding your breath after each.
When a person feels very severe hypoxia, the exercise should be stopped. To improve the health of the body, this breathing exercise 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 A combination of the stepwise breathing technique with a buckwheat diet, which is also associated with the activation of the p53 gene suppressed by cancer, will have a positive effect.
You need to breathe with your stomach, which ensures the functioning of the lymphatic “heart” - the diaphragm, which contributes not only to pumping fluid from bottom to top, but also to massage all internal organs abdominal and chest area. This should be done this way: quickly and easily inhale with your stomach (you can deeply) and, slowly drawing your navel towards your spine, exhale. The longer you do this, the better.
SET OF EXERCISES No. 1
1. I.P. standing straight.
Lower your arms along your body, then, moving them back, bring them into a “lock”. After this, make springy movements while arching your back.
Repeat 8-10 rubles.
2. I.P. on his knees.
Get on all fours, forming a rectangular gate with your body, the distance between your hands and between your legs is the same. As you inhale, make swings, first with your right hand and left leg, then IP, then change your leg and arm. Play 8-10 r.
3. I.P. lying on your back.
Leaning on your full foot, bend your knees and spread them slightly. Bend your arms and press yourself to the floor.
Movements should not be fast, one after another - 5 rubles.
4. I.P. lying on your back.
Accept I.P. 3rd exercise.
Lean on your elbows and arch your back, lift your chest up. During the action, tilt your head back and clench your fists. Do the exercises slowly, without interruption. - 5 rubles.
5. I.P. sitting.
Sit on the floor and place your legs straight in front of you, bringing them together. Place your hands behind you. Using them as a lever, bend your body upward, while lifting your pelvis and throwing your head back. Freeze for 4-5 seconds, then return to IP. Repeat 8 p.
6. I.P. lying on your stomach.
Lie face down with your elbows slightly bent and your palms on the floor, shoulder-width apart. Straighten your arms and hold top part torso, bending your back, while tilting your head slightly upward. After 3-5 seconds. go down to I.P. Repeat 8 p.
7. I.P. standing against the wall.
Stand facing the wall and lean your palms against it. Then, without leaving the wall, try to bend backward as far as you can maintain your balance. After holding this position for 4-6 seconds. stand in I.P. Do 5-7 p.
8. I.P. standing against the wall.
For correct posture Press your back against the wall with your entire body as tightly as possible. At the same time, stand straight. Maintain the position for 8-10 seconds. Repeat 5-7 r.
9. I.P. standing straight.
Take a gymnastics pole and, standing straight, press it to your back so that its upper end touches the back of your head and the lower edge presses against your buttocks. In this position, alternately make the following movements: a) sit down; b) stand in IP;
Then bend alternately - forward, right, left. In between bends, return to I.P. Go through the whole process 4-7 r.
10. I.P. standing.
Stand up straight and place your hands on your waist. Place an object, such as a book, on your head. Rising on tiptoes for 3-4 seconds, try to maintain balance and not drop the object. Stand in I.P. Repeat 5-7 r.
11. I.P standing.
Place your feet together and extend your arms in front of you. In a similar position, with an object on your head, try to squat, slightly putting your right leg forward first, then stand in IP, then the other leg, in IP. Squat 6-8 times.
12. I.P. standing.
Place a book on your head, placing your hands on your belt, do squats, and after each time return to IP. Do 10 rubles.
13. I.P. standing against the wall.
Leaning your back against the wall, rest your palms against it. Then, one by one, lift your legs toward your chest with your knees bent. Repeat 10 rubles.
14. I.P. hanging.
Hang on to the bar with both hands and, bringing your legs together, make swinging movements in different directions, like a pendulum. Repeat 18 r. (9 rubles each way).
15. I.P. hanging.
Hanging on the horizontal bar with both hands, rotate your body in a circular motion. First one way, then the other. Keep your legs together and straight. Make as many turns as possible.
16. I.P. on his knees.
Sit on your knees with your arms extended up. Keep your back and head straight, palms facing forward. Without changing your posture, slowly bow forward, slowly sitting on your heels. As soon as your chest touches your knees, relax and bow your head. Then tense your back muscles and, resting your palms on the floor, take I.P. Then lower your arms along your body. Try not to lose your breath during the exercise: bend down - exhale, rise - inhale. Repeat 5-8 r.
Beautiful posture inspires confidence in a person, tells you that he is working on himself. A straight back creates magic in communication. We become taller, slimmer, our shoulders rise. The most important thing is that we become bolder and more confident in ourselves.
SET OF EXERCISES No. 2
to form the consolidation of correct posture
1. Connect your hands with your fingertips in front, elbows at shoulder level; simultaneously jerking back with your head and arms.
2. Arms to the sides, palms up; jerking your arms back.
3. Standing, straight arms above, holding a gymnastic stick (you can use an umbrella or towel); circular movements with the arms, bending one arm at the elbow, tilting the head towards the straight arm.
4. Feet shoulder-width apart, gymnastic stick behind the head on the shoulders; forward bends, arms up, with two additional springy bends.
5. Sit on your knees, holding gymnastic stick straight arms behind your back; lean forward, swing your arms up - exhale, return to the starting position - inhale. This exercise is especially effective for developing correct posture.
6. Pass a gymnastic stick behind your back under your elbows; springy turns to the right and left, trying to lower your shoulders.
7 Starting position - lying on your stomach, bend your elbows, palms resting on the floor at shoulder level. Raise your upper body by straightening your arms, arching your spine and tilting your head back slightly. Stay in this position for a short time and then return to the starting position. Repeat the exercise 8–10 times
8. Starting position - lying on your stomach, spread your arms to the sides at shoulder level, bend your elbows at a right angle, palms touching the floor. Spread your legs hip-width apart.
On the count of “one” - “two”, raise your arms up, while strongly bringing your shoulder blades together; on the count of “three” - “four” - relax. Repeat the exercise 8-10 times.
Important note: while performing the exercise, try not to lift your head and torso from the floor, keeping your forehead touching the floor all the time. Concentrate all your attention on tightening your upper back.
9. Starting position - lying on your stomach, spread your legs hip-width apart, clasp your palms and place them under your head, resting your forehead on them.
Tightening your back muscles, lift your torso up. Hold in the upper position for 2-3 seconds, then lower from the starting position. IN at a slow pace perform 8-10 lifts.
Important note: while performing the exercise, try to keep one line from the back of your head to your tailbone, while stretching forward.
10. Starting position - lying on your stomach, take the so-called “star” position: spread your arms and legs to the sides, with your arms extended forward.
On the count of “one” - “two”, raise your arms and legs up, concentrating not on lifting your arms and legs, but on stretching them in opposite directions. On the count of “three” - “four” we slowly lower our arms and legs. When performing the exercise, we do not raise our heads, we look at the floor. Repeat 8-10 times.
11.Starting position - lying on your stomach, arms pressed to your body, legs closed.
On the count of “one” - “two” we raise our legs up, and also raise our arms pressed to the body so that they form one line with the legs. We take the so-called “arrow” position, while looking at the floor. On the count of “three” - “four” we relax. Perform 8–10 times.
12. Starting position – sitting on a chair.
Perform body turns to the right and left with maximum amplitude. Repeat 10 times.
SET OF EXERCISES No. 3
to form the consolidation of correct posture
1. Starting position (IP) – standing, hands on the belt. Raising the elbows with squeezing the shoulder blades together – inhale; return to the starting position - exhale, repeat 4-5 times.
2.Standing, arms spread to the sides. Circular movements with your arms back (8-10 times). Breathing is voluntary.
3.Standing, legs apart, hands to shoulders. Bend the body forward, straight back - exhale; return to IP – inhale (4–5 times).
4.Standing, hands behind your back. The body is tilted to the right and left (5–6 times). Breathing is voluntary.
5. Standing, holding a stick. Squats, body straight, arms extended forward, exhale; return to IP – inhale (4–5 times).
6. Standing, with a stick in your hands. Raising the stick forward up – inhale; when returning to IP, exhale (4–5 times).
7.Lying on your back, arms along your body. Alternately raising your legs up (3-4 times).
8.Lying on your stomach, hands on your belt. Extension of the body - inhale; return to IP - exhale (3-4 times).
9.Standing, hands on the belt, perform jumps followed by walking (30 s - 1 min).
10.Standing, hands in front of chest. Raising your arms to the sides – inhale; reduction - repeat exhalation 3-4 times.
SET OF EXERCISES No. 4
1. Stretching the muscles that extend the leg at the knee while standing on one leg (semitendinosus muscles)
Stand up straight. Place your right leg on a chair (or other support), the upper surface of which is approximately at the level of the pelvis. Pull the foot of your right foot towards you. Bend over, place your hands on the back of the chair and lower your head. Try not to bend your knees. The left foot is pointed clearly forward. While bending, make sure your pelvis is level. The two ridges of the thigh point forward. Try to bend over with a straight back.
2. Stretching the muscles that extend the leg at the knee in a sitting position (semitendinosus muscles)
Sitting on the floor, legs extended in front of you, feet pulled towards you, back straight. Bend your right leg and clasp your ankle joint with your hands. We stretch our leg at the knee and pull it towards us. We do not lose the straight position of our back.
3.Stretching the muscles that extend the leg at the knee in a lying position (semitendinosus muscles)
Lie on your back with one leg on the floor and the other extended upward. Grasp your leg with your hands and pull it towards you as close as possible. Make sure your knee doesn't bend.
4. Stretching the muscles that straighten and rotate the hip ( gluteal muscles) and semitendinosus
Lie on your back left leg bend, placing your foot on the floor. Place your right ankle slightly above your right knee. Then we extend the left leg at the knee, clasp the shin with our hands and gently pull the leg towards us. Make sure your neck and back of your head are relaxed. Stretch slowly and carefully, as this stretch puts stress on the sciatic nerve.
5. Stretching the muscles that flex the leg hip joint and extending it at the knee, while standing on one leg (quadriceps and hip flexor)
In a standing position, we transfer the body weight to the left leg, bend the right leg at the knee, grab the foot with our hands and pull the heel of the right leg towards the buttock. Make sure your knees are together. The supporting left foot faces forward. At the same time, we move the pelvis forward. Carrying out this exercise, do not use excessive force to avoid injuring the knee joint.
SET OF EXERCISES No. 5
to develop flexibility and stretch the muscles of the spinal ligaments
1. BUTTERFLY . Stretching the adductor muscles (inner thighs) and groin area while sitting.
Sit on the floor. Bend your knees and open them to the sides. Place your feet together with your soles and secure them with your hands. As you inhale, pull your knees to the floor, as you exhale, relax your legs, but at the same time imagine how your knees have dropped even lower. Hold the position for 30s.
As you inhale, lift your arms up through your sides, and as you exhale, gently bend forward, starting the movement from your hips. Slightly tighten your abdominal muscles. Bend over with a straight back, keep your lower back straight, and reach your chest toward your legs.
2. FROG . Stretching the adductor muscles (inner thighs) and groin area while sitting
Get on all fours. Smoothly spread your knees to the sides so that the thigh and lower leg form a right angle, the pubic bone is perpendicular to the floor. Gently move your pelvis forward, lower your forearms to the floor. Lock the position for 30s.
Then smoothly move your pelvis back, stretching your buttocks towards your heels. Stay in this position for 30s.
3. Muscle stretching adductors and muscles that flex the leg at the knee (back of the thigh, popliteal ligaments), in a sitting position.
Sit down, extend your right leg forward, and pull your foot toward you. Extend your left leg to the side, bend your knee at a right angle and shorten your foot. Check correct position– the left thigh lies at a right angle relative to the right leg, the left shin lies at a right angle relative to the thigh, and the foot lies at a right angle relative to the shin. Try to lower the two ischial tuberosities to the floor to align the line of the pelvis. Bend over with your back straight towards your right leg and grab your foot with your left hand (or the extreme point that you can reach). We fix the position at 30s.
From the previous position, move your body centered between your thighs. Continue to pull your chest down, trying not to lift your pelvis off the floor. We sit for 30s.
Repeat the exercise on the other leg.
4. RENEWING . Stretching the adductor muscles (inner thighs) and groin area while lying down.
Lie on your back, stretch your legs up. Put your hands on inner part knees and use your hands to open your legs as wide as possible to the sides. Begin soft, gentle rocking of your legs. Start with small movements and gradually increase the amplitude. Then we fix the position and hold for 30s.
5. PREPARATION FOR TRANSVERSE SPLINE .
Kneel down and extend your right leg to the side so that the front of your leg is facing forward and the inside of your leg is facing the floor. Extend your arms to the sides. Take a deep breath and, as you exhale, lower your hands to the floor on your forearms, the right leg moves to the side, the second leg remains bent at the knee joint at a right angle. In the extreme position, we stop and hold the pose for 30-60 seconds. Then repeat on the other leg
APPENDIX TO THE COMPLEX OF EXERCISES No. 5
to develop flexibility and stretch the muscles of the spinal ligaments
SET OF EXERCISES No. 6
to develop flexibility and stretch the muscles of the spinal ligaments
1 Stretching the adductor, shoulder extensor and shoulder abductor muscles (deltoid, left latissimus dorsi, left triceps and left rhomboid)
Stand up straight and take a comfortable position, with your feet shoulder-width apart. Having straightened left hand, extend it in front of your chest. With your right hand, press your left elbow to your chest. To increase the stretch, bend right hand at the elbow and take her behind the back of her head. The face and shoulders should be facing straight forward. For a deeper stretch, rotate your torso and face to the right
2 Stretching the muscles that rotate the scapula
Stand up straight and take a comfortable position, with your feet shoulder-width apart. Bend your right arm at the elbow and place the back of your hand on your thigh. With the fingers of your left hand, grab your right elbow and pull it forward. As you become more flexible, your elbow will be almost directly in front of your chest.
3. Stretching the muscles that adduct the arm, lift and abduct the shoulder joints (right triceps, right latissimus dorsi, deltoid muscle).
Stand up straight and take a comfortable position, with your feet shoulder-width apart. Keeping your neck and head straight, gently place your right elbow behind your head as shown in the photo. To reduce neck muscle tension, do not tilt your head forward. For a deeper stretch, tilt your torso to the left.
4. Stretching the muscles that flex the arm at the shoulder joint and lower the shoulder joint (large pectoral muscle, front beam deltoid muscle, biceps).
Stand up straight and take a comfortable position, with your feet shoulder-width apart. As you inhale, lift your arms up to the sides, clasp your palms and turn them towards the ceiling. As you exhale, lengthen your palms and crown upward, pull your shoulders down from your ears, and keep your neck long. Feel how your right and left sides are stretched behind your hands. Then, as you exhale, move your arms as far behind your head as possible, opening your chest and shoulders. Make sure there is no excessive arching in the lower back.
SET OF EXERCISES No. 7
to develop flexibility and stretch the muscles of the spinal ligaments
1. Cat .Stand on all fours, your back is straight, your palms are located strictly under your shoulders, your knees are under your hips. As you exhale, start moving from the tailbone - lower it down, rounding it bottom part the back, lower back and chest stretch upward and the top of the head drops to the floor. Feel how the skin on your back is stretched, do not bend your elbows, pull your chin to your chest, direct your gaze to your navel, tuck your stomach, try to shift your body weight a little more towards your knees. In this position, the emphasis is on rounding the lower back.
As you inhale, start moving again from the tailbone - lift it up, lower your stomach and lower ribs to the floor, lift the top of your head up, stretch your sternum and chin forward and up. Now we stretch the front part of the spine. In this position, we transfer more body weight to our arms, our stomach is pulled up, and we try to bend in the thoracic spine.
We continue to make a continuous wave with the spine, each time the tailbone sets the movement. Remember, as you inhale, we bend, and as you exhale, we round. We start with 6 times, over time you can increase the number of waves.
2. Cat with rotation Starting position on all fours, as in the previous exercise. Be aware of the straight line of your back from your tailbone to the crown. Now we begin to rotate the spine around an imaginary horizontal axis. 6 times in each direction. Try to use your entire spine in the movement. When rounding your back, exhale; when bending, inhale.
These two exercises “cat” and “cat with rotation” will improve the mobility of the spine, the elasticity of the back muscles, improve blood circulation in the lumbosacral region, eliminate body fat. They are especially useful for women's health; during pregnancy they reduce the pressure of the uterus on the spine.
3. Closed plow Lie flat with your back on the floor. Place your hands up behind your head on the floor. Stretch your feet, begin to lift your straight legs up into a vertical position, then pull your toes towards you, lengthening your heels towards the ceiling. Gently lower your legs behind your head, placing your toes in your palms. We pull our knees up from the face, with our feet and hands we stretch forward, with our navel and lower back back. Try to breathe calmly and naturally. Stay in this position for 60 seconds, gradually increase the time.
Unless you are particularly naturally flexible, you should not try to get into the plow pose right away. Skip the last phase of the exercise for a while. Lie with your head against the wall at some distance from it (the distance increases in proportion to your height). Take an inverted pose, raise your legs up and touch your toes to the wall, walk down the wall, stepping your toes lower and lower. Be careful not to lower your legs further than the flexibility of your spine allows.
After finishing the exercise, lie down, relax and take a few deep breaths.
This pose is one of the best for stretching the spine, relieves the body from a feeling of fatigue, reduces headaches, normalizes the nervous system, and relieves blood flow. Normalizes the menstrual cycle and has a beneficial effect on the urinary system. Tones thyroid gland, massages the liver and spleen
APPENDIX TO THE COMPLEX OF EXERCISES No. 7
to develop flexibility and stretch the muscles of the spinal ligaments
SET OF EXERCISES No. 8
to develop flexibility and stretch the muscles of the spinal ligaments
Contraindications for performing spinal rotation exercises: herniated intervertebral discs (hard twists cannot be performed while sitting or standing), osteoporosis, late-stage osteochondrosis, cholelithiasis, urolithiasis, pregnancy, hepatitis, purulent pelvic inflammation, abdominal cavity, neck, chest. At intervertebral hernias Only twists in a lying position are allowed.
1. Twisting while lying down
Lie flat on your back, arms out to the sides. Raise your legs up and bend them at a right angle. Without lifting your shoulder blades from the floor, move your legs to the right, straighten one leg, then the other. Bend your legs again and return to a position flat on your back. Do the same in the other direction. Repeat this exercise 8 times. It is recommended to perform for hernias and protrusions.
2. Twisting while lying down
Lie flat on your back, arms out to the sides. Place your feet on top of your feet and begin to rotate your legs to the right - to the left. Then change the position of your legs. Repeat this exercise 8 times on each side.
3 . Twisting while sitting
From a kneeling position, lower your pelvis to the right, keeping your shins to the left. Feel your two sit bones pressing into the floor. Reach up behind the top of your head, try to keep your spine in a straight position. If this fails, place a pillow or brick under the basin. Exhale and turn your torso to the left so that left shoulder moved to the left, and the right shoulder moved forward. Turn your chest and stomach to the left. Place your right hand on the floor and your left hand on your thigh. Stay in this position for 30 seconds. Repeat the exercise on the other side.
4. Seated Crunch
Sit down with both legs extended in front of you. Then bend your right leg so that your knee points up. Make sure your spinal column is aligned. As you exhale, twist towards the bent leg and continue to stretch the top of your head up. In this case, the right hand rests on the floor from behind, and the left clings to the knee with the elbow. Try not to use leva
SET OF EXERCISES No. 9
to develop flexibility and stretch the muscles of the spinal ligaments
1.Get on all fours. The back is straight from the tailbone to the crown. The palms are located clearly under the shoulder joints, the knees are under the hip joints, the stomach is tucked. In this position, we bring the shoulder blades to the center, while the arms remain extended all the time. We perform this exercise 12-15 times.
2. Starting position – standing on all fours. While inhaling, we direct the crown and tailbone upward, bend (we try to make the bend more in the thoracic region), while exhaling, we round the back, direct the tailbone and crown to the floor, pull in the stomach, press the chin to the chest, and direct our gaze to the navel. We perform this exercise 12-15 times.
3. Starting position – standing on all fours. As you inhale, bend over, bend your right leg at the knee and take it back. Pull your knee up, your foot as close to your buttock as possible, tighten your muscles pelvic floor. As you exhale, round your back, bringing your knee to your forehead without touching the floor. Perform the exercise on each leg 12 times.
4. Starting position - standing on all fours, place your right hand on the sacrum, fingers towards the buttocks, shoulders parallel to the floor. As we inhale, we twist toward the right shoulder, we raise our gaze upward, the shoulder blade approaches the buttock, and as we exhale, we lower the shoulder to its original position. We perform this exercise 12 times on each side.
5. A more complicated version of exercise No. 4. As you inhale, twist to the right and extend your right arm straight up. There should be one straight line from the arms, while the pelvis remains motionless. As you exhale, lower your right hand down and place it under your left armpit. As you inhale, stretch your arm up again and curl behind it. We repeat this exercise in both directions 12 times.
6. Sit in a half-split – the left one is extended back, the right one is bent. Now place your right heel towards your left thigh. Ideally, the left iliac bone should rest on the right heel. Lower your forearms to the floor, keeping your back straight. As you inhale, stretch your left arm up and twist to the left, as you exhale, lower your hand to the floor, on the next inhalation, raise your right arm and twist to the right, and as you exhale, lower your arm. We continue this exercise dynamically 12 times for each arm, then change legs.
7.Lie on your stomach with emphasis on your forearms, lower ribs touching the floor. Elbows are shoulder-width apart, forearms
APPENDIX TO THE COMPLEX OF EXERCISES No. 9
to develop flexibility and stretch the muscles of the spinal ligaments
SET OF EXERCISES No. 9
to develop flexibility and stretch the muscles of the spinal ligaments
Repeat each cycle several times. Hold the muscle contraction for 4-5 seconds and the stretch for 5-15 seconds. Repeat the exercises on both sides.
1. Twist . Stretching the hip erector muscles.
Stand straight, legs slightly wider than together, feet and knees parallel to each other. Bend your knees slightly, relaxing your body and arms, and lower your back down with your round back. Stay bent over, feeling a comfortable stretch. Try to remember the level to which you are leaning. We spin up with a round back, our legs remain in a bent position, our feet and knees are parallel. Stay in this position for 15-20 seconds. In this position they tense up quadriceps muscles and the hip extensors relax. Again, through relaxation, go into a bend. Repeat this exercise several times. Watch how your amplitude increases little by little each time.
2. Butterfly . Stretching the adductor muscles and groin area
Sit on the floor, bend your knees and open them to the sides, feet touch each other, pull your heels as close to your groin as possible. Place your hands on your knees and begin to press on them, your knees resist. Hold static tension for 4-5 seconds. Then relax your legs as much as possible, grab your feet with your hands, and as you exhale, bend your chest toward your feet, keeping your back straight. Stay in this position for 15-20 seconds.
3. Muscle stretching , straightening the femur and semitendinosus.
Lie on your left side, bend your right leg, move it back, grab your foot with your right hand. We try to straighten our right leg, but our hand resists. Hold static tension for 4-5 seconds. Relax. Then we bring the right leg forward and stretch it above the floor, take the foot towards you, and hold the leg by the foot or shin with your hand. Stay in this position for 15-20 seconds.
4. Muscle stretching , straightening and rotating the hip and semitendinosus.
Lie on your back, bend your left leg at a right angle, with your foot on the floor. We bend the right leg and place the ankle of the right leg over the left knee, moving the right knee to the side. Grab your left shin with your hands and pull your legs slightly toward you. Now try to extend your left leg while your arms resist. Hold static tension for 4-5 seconds. Relax. Now, using your hands, pull your left knee towards your chest. Stay in this position
SET OF EXERCISES No. 10
to develop back endurance
1. Pull-ups. Nothing new, the body is stretched out, legs together, pull-ups on two hands, at the highest point the chin is above the bar. Inhale while moving down, exhale when moving up.
2. Push ups. Everything is the same as they taught in school. Feet together, keep your back straight (no bending). Down – inhale, up – exhale.
3. Press swing . From lying position on your back, bend at the waist, lift your body and reach your chin to your knees. Hands clasped behind your head, elbows spread to the sides. Inhale when extending, exhale, respectively, when lifting the body. If there is no one to hold your legs, you can fasten yourself to a bench with some kind of belt.
4. Leg kick . Both palms are on the ground, the body is in a full squat state. The legs are thrown back, with the back arched, then we return to the starting position. Exhale while throwing your legs back.
5. Jumping with alternating legs . Hands clasped behind the head, elbows apart, body perpendicular to the ground, back straight. One leg, bent at the knee, is in front, the other is straightened and extended back. We alternate legs. Inhale when jumping, exhale when landing.
SET OF EXERCISES No. 11
to relax muscles and strengthen nervous system
1. Calming breathing
You need to relax your body as much as possible, sit down or even lie down. The exercise can be performed in the morning, after waking up. Especially if your sleep was restless.
You need to close your eyes and mentally run through all the muscles of the body. Particular attention should be paid to the facial muscles, since they are most often tense. Let your face become like a lifeless mask. Then you need to take a deep breath, starting to mentally pronounce the formula (“I…”). Then exhale slowly, ending the formula “…relaxing.” Afterwards you need to repeat the exercise, but with the formula “I... and... calm down.” U The exercise must be performed 4 to 6 times.
2. Relaxed breathing
Breathe calmly for about a couple of minutes. Pay attention to how you breathe. How the chest or stomach slowly rises and falls. How breathing becomes measured and calm.
3. Yawning
It is not in vain that nature took care and provided our body with such a useful reflex as yawning. As a result of yawning, the blood is effectively saturated with oxygen, getting rid of accumulated carbon dioxide. And tension in the muscles of the neck, mouth and face stimulates blood circulation, making the blood supply to the brain more intense. Ultimately, this increases tone and invigorates.
You need to close your eyes and open your mouth as wide as possible. Tighten your lower jaw so that it seems that its bottom is falling as low as possible. While yawning, you need to stretch properly, arching your back. A correctly performed exercise gives a positive impulse, relaxes muscles and calms you down.
4. 10 minutes of silence
Everything is fine
Have you ever wondered why yoga is recommended as the first remedy for stress and nervous tension? The whole secret is in breathing. Calm, steady breathing practices can calm the nervous system and relax tight muscles in the body. Therefore, perform the exercises slowly, paying attention to your breathing patterns.
You came home from work all nervous and frayed: you really want to relax and calm down, but you still need to cook dinner and do homework with the children. But I have no strength. Try our 10-minute complex. You will see, you will feel rested and restored. Sit on the floor with your right leg extended in front of you, and bend your left so that your foot lightly touches your right thigh. As you inhale, stretch your back, straighten your shoulders, exhale and, bending to the right, reach for your leg. Stay in this pose for 1.5 minutes. As you inhale, straighten up. Repeat everything on the other side. Without getting up from the floor, bend your knees and bring your feet together. Place your hands on the floor just behind your hips. As you inhale, straighten your back and open your shoulders. Inhale and exhale 8 times. Relax and draw your knees towards your chest. Do it 4 times. Get on your knees with your hands on the floor, then sit with your buttocks on your heels. Lower the top of your body down, touching your forehead to the floor. Place your hands near your feet, palms up. Stay in this pose, inhaling and exhaling 10 times. Lie on your back with your legs extended, arms at your sides, palms up. Inhaling and exhaling deeply, relax your entire body. Stay in the pose for 3-5 minutes.
SET OF EXERCISES No. 1
health-improving Hatha yoga
Vajrasana - Diamond Pose
This pose is the starting position for some Hatha yoga poses. Used to train breathing, concentration and contemplation. Activates digestive processes, develops elasticity of knee joints and ankle ligaments.
Performance technique.
Get on your knees, then sit on your heels so that your legs from your toes to your knees touch the mat and bear the entire weight of your body. Keep your knees together, head, neck, torso form a straight line. Place your palms on your knees. Stay in the asana (pose) for 1 minute.
Lower breathing
Shavasana
Shavasana - corpse pose. In this asana, a person lies motionless, like a corpse; his mind is calm and motionless. This conscious relaxation of body and mind relieves all tension and gives new strength to both soul and body. This process is similar to recharging a battery.
Serves for rest and relaxation after other exercises and at the end of a lesson as a final exercise. As a rest during the day, the exercise is performed for 10-15 minutes.
Starting position: Lying on your back, arms along your body, palms up, legs closed and extended.
Performance technique .
1. Without tension, as soon as possible, slow down your breathing. We rest.
2. Starting with the feet, we relax all the muscles, one by one focusing on the feet, legs, hips, stomach, arms, neck, head (consciously relax them completely). The body should be relaxed to such an extent that we do not feel it.
3. When all muscles relax, we don’t think about anything, i.e. We don’t connect ourselves to anything, we don’t hold back our thoughts, but we give them the opportunity to flow freely until their flow slows down and our brain “empties.” Lying in complete relaxation, we wait for our thoughts to dry up. Having lost ourselves in this way, we rest. The last thought before relaxation and the first thought after our revival should be that we are completely resting while lying down without the slightest tension and that the very last muscle of our body is relaxed.
4. We pay attention to the heart and experience the deepest peace and relaxation, which brings us new strength.
Concentration of attention. Perform with slow breathing and thoughts concentrated on complete and complete rest.. Therapeutic effect. The nervous system receives complete peace. It has a beneficial effect on the heart and the circulatory system. Reduces
high blood pressure.
SET OF EXERCISES No. 2
health-improving Hatha yoga
Lower breathing
Used to prepare for full yogic breathing. In the exercise, the diaphragm massages the internal organs.
Starting position: Vajrasana pose. Exhale while drawing in your stomach; short pause while exhaling (1-2 seconds). Inhale, while the stomach moves forward.
2. Sushumna kari shaktivardhak
Sushumna kari shaktivardhak - exercise after waking up.
Performed after waking up, in bed, also performed on a mat as component set of exercises.
Starting position: Lying on your back, legs together, arms along the body.
Performance technique. Make a stretching movement with your left foot (heel forward). Then relax it and perform the same stretching movement with your right leg and, finally, with both legs together. Do 5-10 stretches with each leg and 5 together.
Concentration. On the hip joints.
Therapeutic effect. Exercise normalizes blood circulation, has beneficial effect on the sympathetic part of the autonomic nervous system, relieves lower back pain, has a stretching effect on the spine, muscles of the back, neck, arms, legs.
3. Video clip Starting position - Sitting on the mat, pull both legs with your knees towards your body.
Performance technique.
1. Wrap your hands tightly around your legs at the ankles (press your feet together).
2. If you can, wrap your left hand around your right wrist. If you can’t, then connect the fingers of both hands tightly.
3. Lean back sharply and return to the starting position just as sharply and quickly.
4. Breathing is voluntary.
5. Perform the exercise 5 to 10 times, counting the rolls back and forth at a time.
Therapeutic effect. Strengthens the spine and memory.
4.Shavasana
SET OF EXERCISES No. 3
health-improving Hatha yoga
Lower breathing - 2-3 min Used to prepare for full yogic breathing. In the exercise, the diaphragm massages the internal organs.
Starting position: Vajrasana pose. Exhale while drawing in your stomach; short pause while exhaling (1-2 seconds). Inhale, while the stomach moves forward
Tadasana- mountain pose.
Tadasana means firm and straight like a mountain.
Initial position. -Stand straight, toes and heels together.
Technique: Straighten your chest, tighten your stomach, keep your arms free
lower along the body, look straight ahead. Be in pose 2-3
min. Concentration of attention. At the waist.
Therapeutic effect. The asana allows you to establish control over your muscles and improves your posture. It is the starting position for performing other exercises and poses from a standing position.
3. Strike shaktivardhak
Shaktivardhak kick is an exercise to strengthen the abdominal muscles. Performance technique.
Option I
Get into Tadasana pose. With an exhalation, pull your stomach in as far as possible, then with an inhalation, push it forward as much as possible. At first, perform this exercise slowly, carefully monitoring the synchronization of breathing and movement. Gradually increase the speed and increase the number of exercises to 25.
Therapeutic effect. These exercises tone the abdominal organs and gastrointestinal tract, strengthen the abdominal muscles, help remove fat deposits, eliminate colic and other gastrointestinal diseases. Strengthens the solar plexus.
4. Exercise after waking up - 3 times.
5. Roller - 10 times.
6. Shavasana - 10 min.
7. Yoga mudra
Yoga is mudra. Mudra means "seal", "locking" or "control".
Initial position.
In Diamond Pose, place your hands behind your back and grab your right wrist with your left hand or place your palms together.
Performance technique.
Inhale the way of the yogis. Exhaling, we lean forward slowly until our head touches the floor. We remain in this position as long as we can stand without breathing. With a slow inhalation, we gradually straighten up and finish the exercise with a slow exhalation.
Concentration. On the solar plexus.
Therapeutic effect. Strengthens the lower back and abdominal muscles, has a beneficial effect on the abdominal organs.
SET OF EXERCISES No. 12
to develop back muscle strength
1. Raising the upper body from a lying position, exercise for the muscles of the lower back. Performed on a special two-support bench. IP: lying on a bench with support on your stomach, or rather on your hips, your legs are fixed on top of the second support of the bench, your arms are pressed to your chest, you hold your upper body horizontal to the floor. We lower our torso down, almost until our head touches the floor, return to a horizontal position and a little higher, bending slightly in the lower back, with a short delay at the top point.
Perform at a slow pace, 3-4 sets of 10-15 repetitions. The main purpose is to develop not strength, but endurance of the back stabilizer muscles, so additional weights are usually not required, your own weight is enough. You can do it at home, you need a stable stool, a small pillow on it and reliable (so as not to tip over) support for your feet.
2. Twisting - train the upper part abdominals. IP: lying on your back on a horizontal or inclined (head down) bench, legs bent at the knees (it is advisable to bend them at 90 degrees and fix them in wall bars), hands to chest. We raise the torso to the knees, but not all the way (there is no need to completely tear your lower back off the bench). We return to the starting position.
The exercise is performed at an average or fast pace, 3-4 sets of 10-15 repetitions. The exercise can be easily performed at home: for example, we lie down on the floor and put our feet on the bed.
3. Rise bent legs for the lower abdominals . Performed on a special stand or gymnastic parallel bars hanging with support on the forearms (elbows and hands).
4. The exercise is performed at an average pace, 3-4 sets of 10-15 repetitions. Important: it is advisable to lift your legs bent at the knees rather than straight - this way there is less load on the lumbar spine. If there is no such rack in the hall, you can do it hanging on a wall bars.
5.Strength training (Monday, Thursday)
6.Warm up (bike 5 minutes, joint gymnastics and one exercise to develop stabilization skills).
7. Dumbbell bench press with an inclination angle of 30 degrees, 2 sets of 12 reps.
8. Traction upper block to the chest with a shoulder-width grip, do not bend in the lower back, 2x12.
9. Standing dumbbell flyes no heavier than 8 kg 2x12.
10 Biceps with dumbbells lying on incline bench 2x12.
11. French press lying down with 2 dumbbells, hammer grip 2x12.
12. Leg extension, do not lift your back from the backrest 2x12.
13. Leg curl 2x12.
14. Press: twisting without movement in the hip joint.
Attention! With smoothed lordosis in the lower back, this exercise is contraindicated.
Flexibility exercises. Static stretches with a delay in the stretched position for 30 seconds. (only 5 minutes).
SET OF EXERCISES No. 1
autogenic training
POSE “COACHMAN ON A DRESS”
This pose for autogenic training is used more often because it can be practiced almost anywhere where there is a chair, stool, box of suitable height, etc. The criterion for the suitability of furniture for training in the “driver on a droshky” position is the location of the seat and the hips of the person exercising in parallel floor (see Fig. 1).
Before class, you should loosen your waist belt, unbutton the top button of your shirt, loosen your tie, and remove your watch and glasses. Women should exercise in trousers (see point b).
In order to take the “coachman’s pose on a droshky”, you should:
a) sit on the edge of the seat so that the edge of the chair rests on the buttock folds;
b) spread your legs wide to relax the hip abductor muscles;
c) place your shins perpendicular to the floor; if after this there is still tension in the legs, move your feet forward 3-4 centimeters until the tension disappears;
d) lower your head forward so that it hangs on the ligaments, and hunch your back;
e) swaying back and forth, make sure that the posture is stable due to the balance between the lowered head and hunched back;
f) place your forearms on your hips so that your hands gently bend around your hips and do not touch; you should not rest your forearms on your thighs, since the pose is stable even without it (see p.d.);
g) close your eyes;
h) breathe calmly, as if in a dream, inhaling and exhaling through the nose.
LYING POSE WITHOUT A PILLOW (“SAVASANA”)
a) lie on your back;
b) position your straightened legs so that the distance between your feet is 15-18 cm;
V) outstretched arms place at an acute angle to the body with palms up (see Fig. 6).
To the instructor. IN small group check the supine position. Explain that the difference in hand position depends on the position of the head (with or without a pillow) Divide the participants into pairs Have one practice in a lying position, and the other remove and then put the pillow under the head again. Participants will feel that changing the position of the head requires a change in position hands due to discomfort in the shoulder joints.
3. "CALM"
In a place suitable for AT, take one of the poses, relax, turning Special attention on the “relaxation mask”, close your eyes. Breathe calmly, as if in a dream; inhale and exhale through the nose.
Focus passively on the calm that results from:
a) being in a quiet place;
b) relaxation in a comfortable position;
c) disconnection from the environment when closing the eyes. Do not instill in yourself any special peace of mind, passively focus on the one that you have at this time. Even if you are nine-tenths (9/10) tense, focus on one-tenth (1/10) relaxation.
Exercise only as much as you can do passively.
SET OF EXERCISES No. 1
for flat feet
1. I. p. - sitting, legs bent at the knees at a right angle, arms down. Raise your socks and lower them. Repeat 10-20 times. The pace is average. Breathing is free.
2. I. p. - the same. Raise your heels and lower them. Repeat 10-20 times. The pace is average. Breathing is free.
3. I. p. - the same, legs together. Spread your toes apart and bring them together without lifting your feet off the floor. Repeat 10-20 times. The pace is average. Breathing is free.
4. I. p. - the same. Spread your heels and bring them together without lifting your feet off the floor. Repeat 10-20 times. The pace is average. Breathing is free.
5. I. p. - the same. Simultaneously raise the toe of your right foot and the heel of your left, then vice versa. Repeat 10-20 times. The pace is fast. Breathing is free.
6. I. p. - the same. Without lifting your feet from the floor, simultaneously spread your toes to the sides, then your heels and toes again, thus moving your legs 6-8 counts to the sides. Also return to and. n. Repeat 4-6 times. The pace is slow. Breathing is free.
7. I. p. - the same, under the feet is a gymnastic or any other stick with a diameter of 5-8 cm. Roll the stick with your feet from toes to heels and back for 1 minute. When rolling, try to keep the stick pressed firmly with the sole to the floor. Repeat 10-20 times. The pace is slow. Breathing is free.
8. I. p. - the same, the feet are connected, there is a stick under their arch. Spread your feet and bring them together, trying not to tear them off the stick. Repeat 10-20 times. The pace is average. Breathing is free.
9. I. p. - the same, a rubber ball under the feet. Roll the ball from toes to heels and back for 1 minute. When rolling the ball, try to keep your feet pressed tightly against the ball. The pace is average. Breathing is free.
10. I. p. - the same, feet on the floor. Tighten your toes and, without lifting your feet from the floor, move your heels forward (“worm”) for 6-8 counts and, in the same way, bending your toes, return to i. n. Repeat 10-20 times. The pace is average. Breathing is free.
11. I. p. - the same. Walking, sitting still, with fingers tucked - 20-30 s; with fingers tucked on the outer edge of the feet - 20-30 s; straightening your toes: walking on your heels for 15 s and on your toes for 15 s; walking on a full foot for 30 s. The pace is slow. Breathing is free.
12. I. p. - the same, the right leg lies on the left knee. Circular movements of the right leg at the ankle joint clockwise and counterclockwise. Repeat 20 times in each direction. Do the same with the left foot, changing the position of the legs. The pace is average. Breathing is free.
13. I. p. - the same, arms down, feet on the floor. Move your big toes to the side and return to i. p. Repeat 10 times. The pace is slow. Breathing is free.
14. I. p. - standing, arms down. Walking with your toes tucked - 0.5 min, walking with your toes tucked on the outer edge of the foot - 0.5 min, walking on the heels - 0.5 min, walking on the toes - 0.5 min, walking on the entire foot - 0. 5 minutes. The pace is average. Breathing is free.
15. I. p. - the right leg, bent at the knee, rests on the edge of the stool: a) with your right hand, lower the little toe down, with your left raise the ring finger up, then vice versa. Work all your fingers in this way. Repeat 6 times; b) holding your heel with your left hand, raise and lower all your fingers with your right hand. Repeat 4-6 times; c) rub the sole and dorsum of the foot from toes to ankle joint- 0.5 min; d) with the fingers of both hands, knead and rub the bases of the toes from the side of the sole - 0.5 minutes, then knead and rub the heel - 0.5 minutes; e) massage the foot with a stroking technique with both hands on all sides from the toe to the ankle joint - 0.5 minutes; f) clasp your right leg in the ankle area with your hands and perform deep massaging strokes from the ankle to knee joint, then kneading in the same direction and stroking again. Repeat each technique 10 times; g) also massage the thigh from the knee joint to groin area. Repeat each technique 10 times; h) with both hands, massage the leg on all sides from the ankle joint to the groin area using a stroking technique. Repeat 10 times. The same on the left leg.
Set of exercises No. 2
for flat feet
In the starting position (I.P.) sitting with straightened legs:
1. Knees and heels are connected, the right foot is strongly extended; bring the forefoot of the left foot under the sole of the right, then repeat the exercise, changing legs.
2. Stroke the left shin with the inner edge and plantar surface of the right foot, repeat, changing legs.
I.P. - sitting on a chair:
3. Bend your toes.
4. Bringing the feet inward.
5. Circling with your feet inward.
6. With both feet, grab and lift the ball (volleyball or medicine).
7. Use your toes to grab and lift the pencil.
8. Use your toes to grab and lift the sponge.
9. Use your toes to pull up a thin mat.
10. I.P. - standing on toes, feet parallel. Move to the outer edge of the foot and return to I.P.
11. Walk barefoot on sand (you can use a box half a meter by meter for sand) or a foam rubber mat (or with a large pile), bending your toes and resting on the outer edge of your foot.
12. Walking on a sloped surface with support on the outer edge of the foot.
13. Walking sideways on a log.
The exercises are performed barefoot, each 8-12 times.
Set of exercises No. 3
for flat feet
Set of exercises No. 4
for flat feet
1. Walking
a) on your toes, arms up
for 20-30 seconds.
b) on the heels, hands on the belt
c) on the outer arch of the feet, fingers bent, hands on the belt
d) with a ball (tennis) - press your feet, walk outside stop, hands on the belt
2.Standing on a stick (hoop)
a) half squats and squats, arms forward or to the sides
6-8 times
b) moving along the stick - place your feet along or across the stick, hands on your belt
3-4 times
3.Standing
a) on the outer arch of the feet - turn the body left - right, hands on the belt
6-8 times
b) lifting on toes with emphasis on the outer arch of the foot, hands on the belt
10-12 times
4. "Boat" - lying on your stomach, simultaneously raise your arms, head, legs and hold for up to 5-7 minutes 4-6 times as long as you can hold it
5. "Angle" - lying on your back, keep your legs at an angle of 45 degrees. up to 3-5 minutes., hands on head in lock
4-6 times how long it will last
6.Sitting
a) flexion - extension of the toes, hands behind the back
15-20 times
b) maximum extension and reduction of the heels, without lifting the toes from the floor, hands behind the back
15-20 times
c) with tension, pull your socks toward you, away from you (slowly, knees straight), hands behind your back
10-12 times
d) connect the feet (soles). Knees straight, hands behind back
10-12 times
e) circular movements with the feet inward, outward, hands behind the back
10-12 times
f) grasping and lifting a pencil with your toes, hands behind your back
10-12 times
g) grabbing and lifting a small ball with your feet, knees straight, hands behind your back
6-8 times
h) throw and catch the ball with your feet, hands behind your back
6-8 times
i) rolling the ball with the foot from toe to heel, wrapping the foot around the ball, hands behind the back
10-15 times
Set of exercises No. 5
for flat feet
1.starting position - lying on your back
a) Alternately and simultaneously pulling back the toes of the feet.
b) Sliding movement of the foot of one leg along the shin of the other, covering the shins.
2. starting position - sitting
a) Feet parallel, legs bent. Simultaneous and alternate heel lifting.
b) The same thing, but raising the toes of the feet.
c) Leg to leg. Roundabout Circulation foot.
d) Grabbing, lifting and moving pencils, buttons, bones and other small objects with your toes.
e) Rolling a small rubber ball with your foot.
f) Raise a rubber ball with straight legs.
Pull up a small light rug with your toes, trying to gather it into folds.
g) Feet shoulder-width apart, toes together.
h) Squeezing and unclenching the feet.
i) Rolling a stick with your feet.
3. starting position - standing
A. Feet parallel, hands on waist.
rise simultaneously and alternately on your toes;
also from heels to toes and back;
transition from heel to toe and back.
b. Squatting on your toes.
V. Squatting on your toes is easy.
d. Walking on toes with the outside of the foot.
In order to feel energetic and confident during the day, you don’t have to spend hours on end in the gym. In most cases, a daily set of stretching exercises is sufficient, which, if performed correctly, will give you the necessary tone and confidence.
All exercises in the complex are divided by area of influence; it is advisable to perform them in the order presented. You can refuse to perform some exercises, but changing their order is not recommended.
Exercises for neck muscles
1. Head rotation. Stand up straight, slowly begin to rotate your head clockwise, then counterclockwise. Do this 20-30 times in each direction. Try not to rush, make movements smoothly with even breathing.
2. Head turns. Stand straight, smoothly turn your head to the left, look over your left shoulder. Hold at the extreme point of the turn for 2-3 seconds and begin to smoothly turn your head to the right with the same delay at the end point. Perform 10-15 times in each direction. Do not lead to unpleasant sensations; with each new repetition, the angle of rotation can be slightly increased.
3. Head forward. Standing straight, place your chin on your chest and keep your mouth closed. If you can’t reach your chest, stop at the extreme point of the inclination; when performing exercises, it is not the stretching that is important (it comes with time) but the effect of dosed stretching on the muscles. After a two-second delay at the extreme point, begin to gently tilt your head back, trying to reach the back of your head towards your back, but again, do not overdo it. After holding the backward bend, slowly return to the starting position. Perform 10-15 times.
4. Tilt the head to the sides. Stand straight, tilt your head to the left, trying to reach your left ear towards shoulder joint. Stay in this position for 5-10 seconds to feel a pleasant stretch in your neck muscles. Repeat for the other side. Perform 10-15 times in each direction.
Note: do not try to pull the muscles forcefully, perform the exercises smoothly, then they will definitely bear fruit. At the end of a set of stretching exercises for the neck, you can perform an additional set of head rotations 10-15 times in each direction.
Exercises for the muscles of the arms and shoulder girdle
1. Pull up. Standing straight, feet shoulder-width apart, clasp your hands above your head. Try to stretch up without lifting your heels from the floor. Stretch as if you are being pulled up by your arms. Maintain this position for 20-30 seconds, subsequently trying to increase its duration to 5 minutes. Stretch throughout the entire exercise, despite the burning sensation in the muscles, it will go away in a matter of minutes when you stop doing it. Exercise is good for strengthening shoulder muscles and promotes gentle stretching of the spine, which in itself is the key to vigor.
2. Forward extension. Stand straight, feet shoulder-width apart, clasp your hands in front of your chest. Reach forward, rounding your upper back. As in the previous exercise, try to maintain the tension for 20-30 seconds, trying to increase this time to 5 minutes as you practice. This exercise stretches the trapezius and latissimus muscles back, strengthens the shoulders.
3. Pull down. Standing straight, clasp your hands behind your back. With your chest straightened forward, try to stretch your arms down. Stay in this position for 20-30 seconds. The exercise strengthens the back muscles and stretches thoracic region spine.
Note: Keep your breathing even while doing the exercises. It is more convenient to observe the execution time by inhalation. With each exhalation, try to increase the tension a little, without releasing it as you inhale.
Exercises for the muscles of the legs and lumbar girdle
1. Bend forward. Stand straight with your feet together. Gently lean forward, rounding your back and extending your arms to your toes. Keep your knees straight, kneecaps pulled up. Don't try to bend over forcefully. Ideally, you need to touch your toes with your fingers; if you can’t do this, it’s okay, stretch as far as possible without unnecessary tension, as you practice, stretching will not keep you waiting. Hold in the final position for 10-15 seconds, then smoothly return to the starting position, repeat 6-8 times. The exercise stretches the lower back muscles and back surface legs
2. Tilts to the sides. Stand straight, feet shoulder-width apart, hands on your waist. Raise your right arm up and try to bend to the left side, extending your right arm to the left and up. Stay in this position for 2-3 seconds, return to the starting position. Raise your left arm and repeat the exercise for right side. Perform 10-15 times. Exercise stretches and strengthens lateral muscles abs and latissimus dorsi muscles.
3. Hero Pose. Sit on your shins so that your pelvis is placed on your heels. Place your hands on your knees, your back straight. Breathe evenly and deeply. Hold this position for 1-2 minutes. The exercise (like all the others) may be familiar to you from a yoga course. Despite its simplicity, the hero pose has a good therapeutic effect: it stretches the front of the thigh and gives flexibility to the knee joints.
Note: when performing a set of exercises, do not sudden movements, stretch the muscles smoothly. At the very beginning of practice, slight discomfort may occur in the muscles or joints, as a rule, this is the result sedentary work and low physical activity. After 1-2 weeks, the muscles will stretch, the joints will become more flexible, and the negative sensations will be replaced by a feeling of pleasant tension and stretching.
Introduction
Physical exercise, a set of exercises and classes
Conclusion
Bibliography
Introduction
The formation of man at all stages of his evolutionary development took place in inextricable connection with active muscular activity. The human body develops in constant motion. Nature itself decreed that a person needs to develop his physical abilities.
The child has not yet been born, and his future development is already interconnected with physical activity. The need for movement is characteristic feature growing organism.
Unfortunately, an adult feels much less need for movement than a child. But movement is necessary, like food and sleep. Lack of food and sleep is captured by the body, causing a whole range of painful sensations.
Motor impairment goes completely unnoticed, and is often accompanied by even a feeling of comfort. With a lack of physical activity, the body's resistance to colds and the action of pathogens decreases. People who lead a sedentary lifestyle are more likely to suffer from respiratory and circulatory diseases.
A decrease in physical activity, combined with a violation of the litany and an incorrect lifestyle, leads to the appearance of excess body weight due to the deposition of fat in the tissues.
A huge number of people of different ages engage in physical education in order to improve well-being, improve health, become strong, dexterous, resilient, have slim figure, Fine developed muscles. Physical education classes are like compensation for the fact that we are deprived of such natural physical activities as running, jumping, swimming, walking, etc.
By performing physical exercises, a person enters a world of new sensations, positive emotions, and gains good mood, vivacity, cheerfulness, feels a surge of strength.
Medical science has established that systematic physical education, adherence to the correct motor and hygienic regime are a powerful means of preventing many diseases, maintaining a normal level of activity and performance of the body.
When performing physical exercises, a large number of signals are received from working muscles, joints and ligaments to the central nervous system, in particular to the cerebral cortex, which, in turn, are sent from the central nervous system to all internal organs - to the heart, lungs, muscles, etc. Cardiac activity and respiration increase, the speed of blood flow through the vessels increases, blood pressure rises, and metabolism increases. The degree of change in the activity of internal organs depends on the nature of the work; the more complex and intense the muscle movement, the more pronounced the changes in the internal organs.
Regular exercise, especially in combination with breathing exercises, increase the mobility of the chest and diaphragm. Those who practice breathing become more rare and deep, and the respiratory muscles become stronger and more resilient. With deep and rhythmic breathing, the blood vessels of the heart dilate, resulting in improved nutrition and oxygen supply to the heart muscle.
Under the influence of regular physical exercise, a person’s muscles increase in volume, become stronger, and their elasticity increases; in the muscles the number of functioning capillaries increases several times, which at rest are in a collapsed position and blood does not pass through them. At muscle contractions The capillaries open, and increased blood flow begins in them. As a result, venous congestion decreases, the total amount of circulating blood increases and oxygen delivery to organs and tissues improves.
The state of our health largely depends on how and how much we move. In addition, the impact of physical activity on our mood and mental performance is often greater than it seems at first glance. Unfortunately, the program physical education Universities provide too little time for physical education. Independent systematic physical education classes are required. and sports. A daily dose of physical exercise should become as necessary for you as toileting in the morning or brushing your teeth. But first you should know that for the normal functioning of the body, each person needs a certain minimum of physical activity.
Not long ago, experts determined how much time should be devoted to physical exercise in order to achieve a protective effect. These requirements were developed as a result of many years research work. It turns out you don't need much. Here are three main principles that are easy to remember
1. Train every other day or at least three times a week
The Ministry of Health has determined the minimum weekly volume of physical activity for a student - ten hours. We must remember; physical education is not a one-time event, not a Sunday or a monthly event, it is purposeful, strong-willed, regular physical self-education throughout life.
There are three forms independent studies:
2. Daily physical education break.
3. Independent exercise and sports (at least 2-3 times a week).
Physical exercises, a set of exercises and physical education classes
Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body (a self-regulating system) functions and develops correctly. Regular physical education and performing the optimal set of exercises will bring you pleasure and keep you healthy.
The formation of man at all stages of his evolutionary development took place in inextricable connection with active physical activity. The human body develops in constant motion. Nature itself decreed that a person needs to develop his physical abilities. The child has not yet been born, and his future physical and mental development is already interconnected with motor activity. The need for movement and physical activity is a characteristic feature of a growing organism. Unfortunately, an adult feels much less need for movement than a child. But movement is necessary, like food and sleep. Lack of food and sleep is captured by the body, causing a whole range of painful sensations. Motor impairment goes completely unnoticed, and is often accompanied by even a feeling of comfort. With a lack of physical activity, the body's resistance to colds and the action of pathogens decreases. People who lead a sedentary lifestyle and do not engage in physical activity are more likely to suffer from respiratory and circulatory diseases. The influence of physical exercise on the human body is extremely great. All physical exercises are classified into three types: cyclic aerobic physical exercises that promote the development general endurance; cyclic physical exercises of mixed aerobic-anaerobic orientation, developing general and speed endurance; acyclic physical exercises that increase strength endurance. Not long ago, experts determined how much time should be devoted to physical exercise and physical education in order to achieve a protective effect. These requirements were developed as a result of many years of research work. It turns out that you don’t need much time for physical exercise.
Here are three main principles that must be adhered to when performing a set of physical exercises:
1. Train every other day or at least three times a week.
2. Exercise continuously for 20 minutes.
3. Exercise vigorously, but watch your breathing.
The Ministry of Health has determined the minimum weekly volume of physical activity for a student - ten hours. We must remember that physical education is not a one-time event, not a Sunday or a monthly event, it is purposeful, strong-willed, regular physical self-education throughout life.
There are three forms of independent physical education:
1. Daily morning exercises.
2. Daily physical education break.
3. Independent physical education, exercise and sports (at least 2-3 times a week).
Each independent physical education training session consists of three parts; The preparatory part (warm-up) is divided into two parts - general warm-up and special. The general developmental part consists of walking (2-3 minutes), slow running (women - 6-8 minutes, men - 8-12 minutes), general developmental gymnastic exercises for all muscle groups. It is recommended to perform physical exercises, starting with small muscle groups of the arms and shoulder girdle, then move on to larger muscles of the torso and finish by doing exercises for the legs. After a set of physical exercises of a strength nature and stretching, relaxation exercises should be performed. The special part of the warm-up aims to prepare certain muscle groups and the osseous-ligamentous apparatus for the main part of the class and to ensure the neuro-coordination and psychological adjustment of the body for the upcoming exercises in the main part of the class. In the special part of the warm-up, individual elements of basic physical exercises, imitation, special preparatory exercises, and performing the main exercise in parts and as a whole are performed. This takes into account the pace and rhythm of the work ahead. The main part of the complex of physical exercises studies sports equipment and tactics, training is carried out, physical and volitional qualities (speed, strength, endurance) are developed. In the final part, slow running(3-8 minutes), turning into walking (2-6 minutes), and relaxation exercises combined with deep breathing, which ensure a gradual reduction in the training load and bring the body into a relatively calm state.
At training sessions physical education (duration 60 or 90 minutes) you can focus on the following distribution of time by parts of classes: preparatory 15-20 (25-30) minutes, main 30-40 (45-55) minutes, final 5-10 (5-15) min. In the practice of conducting independent physical education classes, classes have become most widespread. sports games, athletic gymnastics, recreational jogging, skiing. Recently, students have become increasingly popular Rhythmic gymnastics(aerobics) and shaping.
Sports games: football, volleyball, basketball, handball, hockey, badminton, tennis and table tennis have a versatile effect on those involved, improving the functional state, physical training and coordination of movements.
In order for physical education to be more effective, the following rules must be followed:
· Increase the duration and load of classes gradually.
· Before the start of the games, do a warm-up, including slow running (3-5 minutes), general developmental physical exercises and exercises for those muscle groups that take the greatest load in this game.
· Comply with all safety rules, paying attention to the suitability of shoes, equipment, evenness of the site surface and other requirements.
Athletic gymnastics includes physical exercises with dumbbells, kettlebells, shock absorbers, barbells and other weights. By influencing various muscle groups, physical exercise with weights contributes to the harmonious development of the body's muscles and improves posture. It is recommended to do athletic gymnastics in the afternoon. The weight of the weights is selected so that each physical exercise can be performed 8-10 times in a row. For development absolute strength in any movement, the weight of the burden increases, and the number of repetitions decreases. For development strength endurance To reduce body fat, lighter weights are used with a higher number of repetitions (16 or more). It is most advisable in training to first perform physical exercises with light weights, and in subsequent approaches increase the weight, reducing the number of repetitions. Any exercises should be performed rhythmically without holding your breath, inhaling at the moment of muscle relaxation. The rest interval between physical exercises is usually 1 - 2 minutes, depending on the speed of breathing recovery. Any set of physical exercises is designed in such a way that, if possible, all muscle groups participate. It is advisable to supplement physical exercises with weights with jumping rope, slow running, and sports games.
Health running is one of the best and most accessible forms of physical education. Thanks to the naturalness and simplicity of movements, the ability to conduct training in almost any conditions and, by performing physical education, achieve a significant expansion of functional capabilities, running in last years has become a mass hobby in many countries around the world. To increase the effectiveness of training, it is necessary to master rational technique, learn how to correctly dose the duration and speed of running. Errors in running technique (poor posture, incorrect back alignment, etc.) can cause pain in some people. muscle groups, tendons, joints of the legs, back. To avoid these phenomena, it is necessary correct execution running movements, as well as the presence of sports shoes with elastic soles. When running, the torso is held straight or has a slight tilt forward, the shoulders are lowered and relaxed, the arms move forward and backward without tension, the foot is placed on the ground with a soft, raking movement on the outer arch of the foot. If this causes difficulties, you can plant the foot from the heel and then roll to the toe. The foot should touch the ground 20-25 cm in front of the projection of the center of gravity. Avoid “bumping” your foot or “striking” your foot. The running step should be light, springy, with minimal vertical and lateral vibrations.
The duration and speed of running is determined depending on the level of training of those involved and the assigned tasks: improvement functional training or achieving certain results. Experience shows that by training 3-4 times a week, even with a minimal amount of physical activity, you can achieve a significant improvement in the functional state of the cardiovascular and respiratory systems. Under the influence of regular running, functional restructuring occurs in all body systems. People involved in recreational jogging experience more intense bone remodeling. Activation of muscle activity during recreational jogging leads to an increase in the activity of all metabolic processes. Running is the most accessible type of physical education, as it does not require specially equipped gyms, and a person of almost any age can practice running. However, you should also be aware of the requirements of the methodology - running should be done consciously and actively, i.e. understand the general purpose and objectives of classes, analyze and control your actions:
· running should be done systematically, i.e. maintain consistency, regularity of classes, optimally alternate physical activity and rest;
· it is necessary to correctly dose physical activity, taking into account age, gender, health status, physical fitness, and individual characteristics;
· you need to study continuously and for a long time, that is, build classes as a year-round and multi-year process, while maintaining a focus on healing effect;
Combine other physical exercises with running;
· make optimal use of natural factors - sun, air, water;
· Observe the rules of personal hygiene.
Let's consider the dosage of physical activity. Dosage criteria physical activity when practicing recreational running are: running duration, speed, running distance. It is advisable to conduct recreational running classes in a park, square, forest, stadium, embankment or quiet street. It is not recommended to run on roads and city streets with heavy traffic, where the air contains large amounts of harmful exhaust gases. When starting classes, to control the distance, the entire route needs to be divided into segments of 50-100 m. This can be done simply using steps. At first, it is convenient for beginners to conduct classes on a stadium treadmill, where it is easy to control the distance. All physical activity causes your heart rate to increase. There is a direct relationship between the intensity of physical exercise and the heart rate - the more intense the load, the faster the pulse. Therefore, to control the intensity of physical activity, you should learn to independently determine your pulse. It is best to determine the pulse in the area of the carotid artery. Pulse is measured immediately after finishing running, walking or gymnastic exercise(it is advisable to do this no later than 2-3 seconds). Heart rate indicator for 10 seconds. multiplied by 6. For example, if immediately after the end of the run the pulse for 10 seconds. was 22, which means the heart rate is 132 per minute. From the first lessons in recreational running, you need to consistently and patiently learn to breathe correctly. Master the technique correct breathing every person should. At rest and, especially while running, if breathing is incorrect, blood circulation becomes difficult, because the “respiratory pump” does not fully engage, the level of oxygen saturation in the blood decreases, and metabolism is disrupted. Breathing correctly means breathing freely, deeply, including all respiratory muscles, inhaling and exhaling through the nose. Breathing through the nose is of particular importance for humans. A person should always try to breathe through the nose. Using nasal breathing you can control the amount of physical activity. If during health jogging It is impossible to breathe through the nose and you have to breathe through the mouth, which means that the load on the body is higher than the maximum permissible. In this case, it is necessary to reduce your running speed. If, after reducing your running speed, it is still difficult to breathe through your nose, then you should start walking. For some people, breathing through the nose causes significant difficulty, especially during physical activity. In this case, while running, you can breathe through your nose and half-open mouth at the same time. Anyone involved in recreational running must know and follow the rules of personal hygiene. Compliance with the rules of personal hygiene helps to increase the effectiveness of classes. Personal hygiene includes hygiene of clothes and shoes, a rational daily routine, oral and body care, and giving up bad habits.
There is only one way to achieve human harmony - it is necessary to systematically perform physical exercises. In addition, it has been experimentally proven that regular classes physical culture, which are rationally included in the work and rest regime, contribute not only to the promotion of health, but also significantly increase the efficiency of production activities. However, not all motor actions performed in everyday life and work are physical exercises. They can only be movements specially selected to influence various organs and systems, development physical qualities, correction of physique defects. There is no doubt that physical exercise will have positive impact, if certain rules are followed during classes. It is necessary to monitor your health - this is necessary in order not to harm yourself when performing exercises. If there are disorders of the cardiovascular system, a set of physical exercises that require significant stress can lead to a deterioration in heart function.
Conclusion
The causes of diseases and injuries associated with physical exercises are violations of their hygienic provision, irrational methods and organization of classes, inadequate material and technical support and the unsatisfactory state of health of those involved. Prevention of negative phenomena requires the fulfillment of a number of conditions. For example, it is advisable to engage in physical exercise at the same time of day, no earlier than 1.5-2 hours after a meal (but not on an empty stomach), in an appropriate sports uniform. It is necessary to be gradual in learning new difficult exercises and in increasing their number. Shoes, clothing and sports equipment must correspond to the capabilities and age of those involved, as well as weather conditions. Exercises during periods of illness, in a state of significant fatigue or malaise, especially for girls and women, are unacceptable. It is very important to observe the rules of personal hygiene, especially body cleanliness.
For thousands of years, humanity has been searching for the wonderful elixir of life, sending fairy-tale heroes on long journeys to distant lands. But it turned out to be much closer - this is physical culture, which gives people health, joy, and a feeling of fullness of life. A modern specialist must be a seasoned, physically fit person. It is difficult to build yourself and your health according to a strict schedule. But if this succeeds, then everything else succeeds.
Bibliography
1. Vinogradov P.A., Dushanin A.P., Zholdak V.I. Physical Basics
culture and healthy lifestyle. Moscow, 1996.
2. Vinogradov P.A., Physical culture and healthy image life. Moscow, 1990.
3. Zholdak V.I. Sociology of physical culture and sport. Book I. Moscow, 1992.
4. Kosmolinsky F. P. Physical culture and performance - M.: 1983.
5. Maryasis V.V. Protect yourself from diseases. – M., 1992.
Men today are very busy as we live in a society with a fast-paced culture that leaves little time for regular exercise. Against this background, Charles Atlas has developed an excellent 10-minute set of basic physical exercises. Of course, 10 minutes of exercise a day will not correct body flaws and restore good health. physical fitness, but they are quite enough to prevent muscle atrophy and maintain good physical shape. This exercise technique showed very good results. The undoubted advantage of this complex is that you do not need any additional devices.
So, are you ready to get started? Then get ready and let's start working!
A set of physical exercises
Spinal stretch. This simple exercise will keep your spine flexible. Stand up straight and clasp your hands behind your head. Then bend down so that your elbows touch your knees. Return to the starting position. Complete 12 reps.
Deep squats. This exercise is the basis for a good workout of the quadriceps of the thigh, buttocks and leg flexor muscles. Place your feet shoulder-width apart and place your hands on your waist. Squat all the way to the floor. Straighten up and repeat the exercise 12 times.
Finger raises. This exercise develops the calf muscles. Place your feet slightly narrower than shoulder width. Rise high on your toes. Lower your heels to the floor. To increase the load, you can stand with your toes on a small elevation, for example, on a thick book, and do the exercise like this.
Lying push-ups. Lean on the toes of your outstretched straight legs and on your two hands, shoulder-width apart. Lower it straight body to the floor by bending your arms, then return to the starting position by pushing up from the floor with your hands. To work different muscle groups, reduce or increase the width of your arms.
Lifting the body. Sit on your buttocks (preferably on a mat). Raise your legs straight and place them on a chair or sofa. After this, lift your buttocks and body as high as you can. Return to the starting position.
Leg lift. This exercise will allow you to work your abs; it is one of the main ones. Sit on the floor and extend your legs straight in front of you. Place your hands on the floor behind your body. Quickly lift your legs straight 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 easy to perform. Lie on the floor, clasp your hands behind your head, raise your legs at an angle of 45 degrees to the floor and begin to slowly imitate pedaling. When your left knee is on top, lift your torso and touch it with your right elbow. Then do the same with your right knee and left elbow.
