Russian strong-willed gymnastics. Strong-willed gymnastics Anokhin: reviews of practitioners. Anokhin's strong-willed gymnastics: isometric exercises

Download video Is free.
Direct link. Read a book Is free.
Online on our website. To download a book Is free.
Direct link.

16:43 16.01.2015

Table of contents Introduction. Hygienic value of indoor gymnastics. The role of breathing. The concept of breathing exercises. Daily breathing exercises. Exercise technique for developing lung capacity. How to exercise. Exercise hygiene. About hardening. How to be without a teacher. Description of movements. Timetable of classes. The use of volitional gymnastics exercises for certain diseases. The main requirements that a properly developed body of a man and a woman must satisfy. Appendix: Summary table of exercises.

DOCTOR A. K. ANOKHIN
(B. ROSS)

WOLF GYMNASTICS

PSYCHO-PHYSIOLOGICAL MOVEMENT.

Introduction.

Health is the highest good. This thesis is generally accepted and does not require proof. From correct functions of our body depends on the activity of both our thinking apparatus (brain) and the nervous system, and once the mental balance is disturbed, a person loses will, calmness, the previous relative well-being, in a word, “gets out of the rut” of everyday life.

Life rushes forward with giant strides. He who did not have time, who was a little tired, fell behind, he was gone. The future belongs to the strong - and strong not only in mind, will, moral qualities, but also in muscular energy, which generates not only strength, but also gives health. We don't need athletes, we don't need outstanding strongmen. In our time, when busy person there is no free minute for pleasure, it is ridiculous and impractical to offer complex rules and sophisticated gymnastics systems. It is all the more unthinkable to offer to go in for sports * (We leave this on the conscience of the author, not agreeing with him.)... Sport is a good thing, but it requires both time and money, and often does not give health, but takes away from a person the strength that he needs in a difficult struggle for existence.

I repeat, we need nerves of iron that control our body. All our muscles are the obedient servant of our brain. We offer just such a system that does not recognize either weights or complex gymnastic apparatus, but only one nerves.

One will, one energy, - this is the thesis of the new system.

We have tried all existing systems of physical development. For seven years, before our eyes and on our muscles have passed: Swedish gymnastics, systems: Sandova, Kister, kettlebells, wrestling, boxing, gymnastics, running, horse riding, rowing, walking, games (football, lawn tennis); foreign systems: Debonne (Paris), Stolz (Munich), Dudley (New York) Verheim (Turin), Proshek (Prague), Müller ("My system") and ... all are good and all but a few are of little use One system will develop muscles, but spoil the heart, the other will give harmony to the physique, but will not give strength, finally, according to the third system, I will gain strength, but lose my health.

A big waste of time, hard work, but little health, little strength.

Many people mistakenly think that the one who lifts heavy weights or who has monstrously developed muscles is the same strong person.

Fatal delusion! Do we not see thousands of examples in front of us when people, seemingly weak, can endure tremendous stress and overcome work that is beyond the strength of an athlete? Do you not know examples when weak people, under the influence of irritation of the nervous system, showed great strength, broke off iron parts, for example, bed legs, etc.?

Do not ever forget that your brain and nerves control you... “Gymnastics of the nerves”, in the words of the famous physiologist Dubois-Reymond, we offer you.

There are three representatives of this system abroad. In New York, its representative is Seymour Dudley, in Turin - Verheim and in Prague - Proshek. We, in the Soviet Union, have this system for the first time.

Let me point out that we acted quite independently. There can be no new movements, since a person remains in the twentieth century with the same muscular movements as in the first century. There can only be new principles of movement.

These are the principles of movements, based on the psychology and physiology of the locomotor apparatus, we give.

In conclusion, a typical and illustrative example of the influence of the new system on health and well-being. For 18 months I was forced to lead this way of life: go to bed at 2 - 3 - 4 am, get up at 8 - 9 am. Terrible nervous tension, complete absence of physical work, but due to the fact that every day, before going to bed, for 3 - 5 minutes only doing "internal gymnastics" of nerves and muscles, I not only have never been sick, not overworked, but retained the same size of muscles that he acquired by five years of long-term work, various kinds of sports.

The best evidence is the following measurements (in centimeters):

Favorable reviews of the foreign general and special press, and especially the strong opinion of prof. Guppe and other doctors, do not leave any doubt about the expediency and enormous importance of this system, to which I now turn.

By exercising on our system, which is based on precisely tested experiments and is consistent with rigorous scientific findings, you yourself will soon see for yourself not only an increase in the strength of your muscles, but also an overall improvement in health and well-being. At the same time, the heart works normally, without overwork, as with others physical exercise... The blood circulation functions evenly and correctly throughout the body, eliminating stagnation of blood and lymph in all parts of the body. Breathing is never interrupted, slowed, or quickened, thanks to the precise indication of how to breathe during exercise. Nervous system works constantly and regularly, but without fatigue, but physiologically developing the entire system of the human body. Finally, the entire musculature develops vigorously and evenly, creating a beautiful, slim and agile body.

Hygienic value of indoor gymnastics.

Human life takes place in two phases: day and night, movement and rest, wakefulness and sleep. Mysterious forces return the energy expended during the day to the body during sleep. The overworked brain regains the ability to think and create, the deadly tired muscle in the evening works the next morning with the established strength. The body resembles an electric accumulator, which is charged with energy at night in order to use it up during the day. It is difficult, however, to study the essence of this mysterious charging and discharging. We only know that during sleep all organs work, apparently, with weakened energy. The activity of the heart and blood circulation is slowed down; the same with breathing. The brain and nervous system are inactive, only certain parts of the subconscious are working in dreams and some motor nerves are in a state of irritation, which can be observed on a sleeping person, in the form of known involuntary muscle movements.

In the morning there is a transitional stage from sleep to wakefulness: awakening. The waking dog yawns, straightens its limbs and does several stretches. When the bird wakes up, it smooths its feathers with its claws and spreads its wings; the awakening person instinctively yawns and stretches; he either artificially lengthens the state of awakening, indulging in it for a longer time, or shortens it forcibly, jumping off the bed with both feet at the same time and taking an awakening cold bath. A healthy person immediately after waking up acquires the usual vigor, weak or sick people continue to feel tired and struggle with this feeling throughout the day. Fatigue products produced by the body during work are retained in the body. Night is not able to destroy them, but during the day this state cannot change, since new products of fatigue are being produced.

Exercise facilitates and shortens this transitional stage of awakening. Lying half asleep in bed, we nevertheless decide to make 2 - 3 deep breaths, and after that, when fresh oxygen revives our body, we soon feel inclined to make some movement with our arm or leg. The body comes to life again. When we finish the exercises in a few minutes, we are revived again, enjoy the sunshine and are ready to face the day with everything it brings us. Cheerfulness is combined with a feeling of strength in the muscles, we feel how blood quickly pours in our veins, each new deep breath makes us more vigorous and healthy. This is the beneficial effect of gymnastics - the first hygienic part of our morning toilet.

Another result of gymnastics is also noticeable, which can hardly be appreciated at its true worth. Normally, the stomach and intestines are also in a state of certain rest during the night. In a healthy person, gases are formed, the expulsion of which is facilitated by gymnastics. It is felt immediately. The expulsion of gases is a harbinger of feces, so that gymnastics promotes bowel movement.

All these are very important advantages of morning exercises and thanks to them the morning toilet acquires proper hygienic value. Morning toilet, i.e. the transition from a sleepy state to a waking one should not be predominantly aesthetic and consist in cleaning hair, skin and teeth and putting on clean linen and a tie; the hygienic part of it should provide internal cleansing of the body, refresh and revitalize the body and spirit and thereby contribute not only to superficial aesthetic, but also to deep, healthy beauty.

You need to stand in front of the mirror, take a friendly look and give yourself the word to keep this appearance throughout the day. Gymnastics gradually strengthens the will, and if the latter is focused on that. in order to control your facial muscles and take on a friendly look, then this has done a lot both for a peaceful and calm state of the inner "I", and for Have a good mood others. It must be remembered that gymnastics should be mainly muscle exercise, but its significance is much broader. Muscle contraction serves to exercise and strengthen muscle fibers, but it also affects the blood vessels passing inside the muscles, which are either squeezed or (when the muscle pressure is released) expand. In this way, the gymnastics of the blood vessels takes place and, moreover, only those that are under the direct influence of muscle pressure. When, due to the pressure acting on the muscles from many sides, the blood content in the muscles decreases, and the blood is forced to go to other places, there is an increased blood flow to other free-lying blood vessels. At the same time, blood in an increased amount flows into other blood vessels distant from the muscles, which, therefore, with frequent muscle exercise, are sometimes stronger, sometimes weaker. This is how the gymnastics of the walls of blood vessels takes place, and if the vasodilation does not go beyond moderate limits, then the vascular system maintains a healthy average tension and is far from the unpleasant process that is known as vascular degradation (arteriosclerosis).

With this gymnastics, heart gymnastics occurs at the same time. The latter learns to adapt to various movements, i.e. to deliver more blood to working, and therefore more needing blood, organs.

There is also a gymnastics of the intestines, which, thanks to the movements of the abdominal muscles, are squeezed, then expanded, an exercise of all blood and lymphatic vessels passing in the abdominal cavity takes place, on the normal state of which the supply depends digestive organs blood of good composition and flowing with the proper speed. Further - the particles of feces do not linger in the folds of the intestine and do not form poisons. Nutrients are properly prepared for absorption and assimilation, and there are no substances in the body that, like semi-burned fat, only burden the body, and do not benefit it.

Finally, gymnastics also affects the brain and the nervous system not only by increasing metabolism and leading to fluctuations in the degree of filling of the blood and lymphatic vessels of the brain, but also by the fact that it attracts the central nervous organs to the activity as the mental leaders of all exercise and movement. Every consciously made movement represents a central process in the brain as well as a peripheral one in the organs that produce movement. Thanks to this, any gymnastics is also mental gymnastics, and this kind of gymnastics is good as an excellent addition to other mental gymnastics, mental work, since completely different parts of the brain are involved in the activity.

The role of breathing.

The purpose of breathing is to supply the body with oxygen, and, on the other hand, to free it from carbon dioxide, a decomposition product in metabolism. The body takes carbon in the diet, extracting it mainly from leaves and vegetables, seeds and fruits, from the juices of various plants (and products prepared from them, such as sugar), then from bread, meat, milk, beer. In the process of metabolism, carbon combines with oxygen. Finally, gaseous carbon dioxide is produced and released by the lungs. In addition to carbon dioxide, the lungs also excrete other harmful respiratory products, however, in much smaller quantities. Carbon dioxide, in the economy of nature, is a product of all kinds of combustion, decay, decomposition; this alone explains its great poisonousness.

As a product exhaled by humans, it is nothing more than pulmonary feces. And the feeling of disgust, this natural instinct, should have prevented people from inhaling the gaseous feces of other people in rooms with stale air.

Consider different ways breathing and analyze which one is the best and most expedient. We distinguish between four areas of breathing: clavicular breathing, chest breathing, abdominal breathing, and lateral breathing.

Clavicular breathing expands mainly upper part breasts. The abdomen is pulled in, the diaphragm presses upward, the ribs, the shoulders with the shoulder blades, the clavicle are raised. This way of breathing should be considered the most harmful, with it. the amount of air drawn in is the smallest, because the smallest part of the lungs breathes in the anterior sharpened edge of the chest. In addition, a relatively small amount of air is drawn in with this method only with great tension (and, moreover, of the cervical muscles). Even slight lifting of the shoulder blades and collarbones requires extreme effort. And, above all, drawing in air through the nose - the only breathing that is correct in this way - is very difficult, almost completely excluded.

Chest breathing occurs by raising the entire chest, with which the abdomen is drawn in. The collarbones rise slightly upward (involuntarily), but this, however, is not yet clavicular breathing. The chest takes the shape of a beautiful and elastic bulge. The lungs are only half full the lower lobes of the lungs are not involved in breathing.

Abdominal breathing is caused mainly by the activity of the diaphragm, that big muscle, which is extended by the mediastinum between the thoracic and abdominal cavities and, at rest, juts out with a dome into the chest. With this method of breathing, the diaphragm changes its position, turns its dome down towards the abdominal cavity, presses the (front) abdominal wall, which, due to its elasticity, protrudes somewhat forward. When you exit the wall of the abdomen takes the previous position, perhaps even a little pulled back.

Lateral breathing again activates only a small portion of the lungs. At the same time, the chest is only slightly tense, the stomach does not protrude at all: on the other hand, there is a rather strong expansion of the sides, if, for example, you put your hands on your hips.

As for the different breathing methods in terms of hygiene and breathing technique, we must say that clavicular and lateral breathing should not be applied at all. Anyone who is accustomed to breathing only in such ways is harmful to a very slight systematic undermining of nutrition and, without paying due attention to this, risks completely losing the ability to breathe deeply, an ability that he can only acquire again through diligent and patient exercises. The pulmonary parts that do not take part in breathing, do not cleanse, are widely open to diseases of all kinds, especially tuberculosis.... Respiratory muscles weaken, the chest decreases in volume, suffers from inactivity and cartilage, which gives the chest more mobility; they harden and, like the respiratory muscles, lose their elasticity. The amount of air inhaled becomes minimal.

Finally, the elasticity of the lungs also decreases. What should become of blood that does not receive enough oxygen? All body tissues are poorly nourished, not excluding nerve tissues, which lose their strength and desire to give the respiratory muscles and, in general, the whole body new impulses. And after all this, they still complain of fatigue, shortness of breath, tightness in the heart, lack of appetite, constipation, varicose veins, etc. Insufficient breathing harms the body; the latter, in turn, does not sufficiently nourish the respiratory organs - and now the circle is closed, a person falls ill.

More abundant nutrition of the lungs is given by chest and abdominal breathing. Of course, pure chest breathing requires a certain amount of tension; in this case, convulsive tension of the cervical muscles is also inevitable; it is therefore unlikely that anyone would constantly breathe in this manner.

The most natural and comfortable, the simplest at the same time sufficient breathing is abdominal breathing.... Of course, most people are unaware of this breathing method. But there is nothing easier than this method, if you understand it according to the instructions given below. We therefore recommend this breathing method for everyday use.

It is a different matter with stronger stresses (sports and play, rowing, climbing a mountain, etc.) and professions in which breathing plays a smooth role (for singers, artists and orators). A combination of chest and abdominal breathing is needed here, - full breath it is absolutely inevitable here... But without special reasons, we consider it necessary to apply this method on a daily basis (by means of gymnastics) so that the lungs do not lose their ability for all-round activity.

Full breathing occurs as follows; the diaphragm contracts and pushes the anterior abdominal wall at the same time the middle chest cavity is greatly expanded, as in chest breathing, and the upper chest expands and rises. At the last moment of the act of exhalation, the lowermost part of the abdominal cavity is pulled inward somewhat, so that the chest raised by the air receives a fulcrum. And from this moment, with a strong and prolonged use of the voice, a slower and more gradual exhalation is also possible. This, mainly, is the gymnastics of exhalation (when inhaling, the shoulders should not be raised, they only move slightly downward).

Finally, we must make one more, in essence, self-evident indication, namely, that inhalation should only be done through the nose... The nose acts as a filter for the lungs. There are many constrictions and convolutions in the nose. Dust sucked in with the air, before entering the lungs, is moistened, preheated and, in this way, cleaned and rendered harmless. Cold, dry and dusty air, getting directly into the lungs through the mouth, can cause severe inflammation, in any case, catarrhal phenomena; the resulting dryness in the pharynx is also very unpleasant and unhealthy. It should be borne in mind that the lungs are better filled with air when inhaled through the nose than through the mouth. The fear of making an unpleasant sound with the nose has no grounds, because, firstly, when breathing through the mouth, noise, wheezing and snoring are more likely to occur than when breathing through the nose; secondly, after a small test, silent breathing through the nose is achieved without much difficulty (it is another matter when there are pathological and anatomical obstacles, growths, etc. in the nose, which can, for the most part, be removed by surgery). The nasal openings should not be tightened, as when sniffing and blowing your nose, but, as much as possible, should be expanded as much as possible; in this way, it is possible to breathe inaudibly (and even almost imperceptibly) through the nose, even when short and fast breathing is required.

The concept of breathing exercises.

The exercises, which will now be discussed, should give a person complete control over his respiratory activity and the ability to always keep his respiratory organs in a healthy state.

The basic rule of breathing exercises is to do all exercises in clean, fresh and not particularly cold air. Breathing is carried out through the nose, all muscles should be as free as possible, all convulsions and all unnecessary tension should be avoided. Equal position of the body goes without saying. The exercises are done with the greatest calmness and attention. Any too hasty step forward can have bad consequences.

Before embarking on exercises in the proper sense of the word, you need to spend a little time learning some skills in breathing functions and being able to concentrate these functions in the lungs.

Do:

1. clavicular breathing;
2. breast;
3. abdominal;
4. lateral;
5. complete

and already during this first experiment, make sure that the exhalation is as slow as possible, accompanied by a drawn-out whistling sound. Others will be hindered by the reflection in the mirror; let him try to localize different ways of breathing, guided by feeling.

No other exercise should under any circumstances be undertaken until complete mastery of breathing is seen.... Abdominal breathing is the most difficult skill, especially for women. For this exercise, do the following:

lie down, dressed as lightly as possible, best naked, and breathe deeply; At the same time, keep your hand on your stomach, in the navel area, and make sure that the stomach rises when inhaling (and the more, the better), and when you exit it gradually lowers slowly.

In this way, you can easily learn abdominal breathing.

Daily breathing exercises.

1. Take a full breath. For some time, hold the air in the lungs (from 5 to 10 and 15 seconds) and then slowly exhale it (6 to 8-10 times in a row).
2. Take a full breath, hold in the air for a few seconds and then vigorously push out a very small part of it, again hold the breath for a few seconds (do not inhale) and again exhale some of the air. Continue this until all the air drawn into the lungs is released with such interruptions (do all this from 3 - 5 - 8 times in a row). In this exercise, stress should be avoided at all costs.
3. Close one nasal opening and take a slow but vigorous full breath. Then close the other nasal opening and do the same (6 - 8 - 10 times in a row).
4. With a prolonged whistling sound, release the air, then hold your breath until it is possible, then inhale quickly and abundantly through the nose, however, let air only into the chest with the abdominal wall retracted (from 6 - 8 - 10 times in a row) ...
5. Exhale in exactly the same way, hold your breath in the same way, and then make vigorous breathing (6 - 8 - 10 times in a row).
6. Take a full breath and release the air at an ever-increasing sound WITH.
7. The same, but with the difference that the sibilant WITH begins strongly with exhalation and gradually weakens.
8. The same, but when you exhale WITH sounds weak, then slowly increases, and by the end of exhalation it gradually weakens again.
9. Clavicular breathing (in order to daily and thoroughly introduce clean air into the most extreme part of the lungs). Do each of these exercises 3 - 5 - 8 times in a row.

Exercise technique for developing lung capacity.

Exercise one... Stand up straight before exercising. Raise your head up a little. Arch your back. Chest forward. Legs together. Place your hands on your sides. Slowly, slowly, take a deep breath to the extreme limit, when you feel that you have all rib cage full of air. After inhaling, hold your breath for a few seconds and then, again, slowly, without jerking, exhale.

Need to follow so that your chest expands like this:

Breathe in. First, the lower lateral edges of the ribs expand, then, approximately in the middle of inhalation, the sides begin to expand and the front of the chest, near the collarbones, begin to rise. It is necessary to accurately observe this gradualness in the movements of the chest.

Exhale. First of all, you must hold motionless the whole chest in the position in which she is after a deep breath. Exhalation is performed by the diaphragm, while the stomach is drawn in, pressing on the lungs. This first stage of exhalation is the longest. When the air is "squeezed out", you slowly lower your sides, and the entire ribcage returns to its normal form.

Then inhale again, pause and exhale again. How long inhalation and exhalation can last is impossible to say, since it depends on individuality (physique, physical development, exercise, etc.). The pause shouldn't be too long. We give the following rule: take a watch (with seconds), start inhaling and keep track of how long it lasts, for example, 6 seconds, hold a pause for 4 seconds. and exhale for 5 sec. You will adhere to these numbers in the future. After 5 - 6 days, when you will easily carry out all the exercises in 15 seconds, you can increase inhalation and exhalation, etc.

Maximum - inhalation 30 seconds, pause - 10 seconds, exhalation - 20 seconds. Each exercise must be repeated at first 5 times, and then up to 15 times.

Exercise two... In the evening, after exercising, lie down on your bed, sofa, or on the floor (covered with a carpet). Nothing should lie under your head! If the head is very thrown back and there is a rush of blood, then you can put a flat pillow so that the head is on the same plane with the body. Put your arms, bent at the elbows, behind your head. Spread your legs a little.

Inhale with a deep, slow (through the nose), according to the rules indicated above, a pause and a slow exhalation, with which the ribs should be easily held still, and the stomach descends when exhaling. The amount of time is the same.

Graphically, we can represent breathing like this:

The numbers are in seconds. 3s and indicate pauses, and arrows indicate the direction of breathing.

The amount of sweat released during work often indicates that there is no work culture. We often work like savages.

We did not cope with a simple thing: how to make breathing more comfortable when working. Our breathing very often does not nourish or facilitate work, it interferes with work. We are terrible barbarians in the distribution of our efforts.

We must get used to the easy distribution of our efforts.

How to exercise.

Pull out right hand to the side, to the right. Tighten her, clenching her fist as tightly as possible, and bend her at the elbow. You will see that your muscles “tightened”, rose in the form of a bump from above and became hard. Meanwhile, you didn’t take any weights or rubber. From what? You contracted your muscles with an effort of will.

Now forcefully (but slowly) straighten your arm. Feel your hand, you will see how hard it is. Again the muscles worked with an effort of will. The arm did a work equal in intensity to ten of the same movements, with a 5 lb. dumbbell, but without the nervous tension. What is your pulse? - normal. Breath? - also.

You noticed that when you bent your arm, then all your attention was focused on the upper muscle (the so-called bicepc brachii) and you had such a desire, as if you wanted to draw something to yourself; when you straightened (extended) your arm, then you thought about the lower muscle and seemed to want to push something away. In any work according to our system, you must not only strain your muscles as much as possible, with an effort of will, but with each movement you must direct your main focus on the muscle that exactly performs the given action, and think that you seem to want to do an extremely difficult job. So, when bending the arm, your main attention is directed to the biceps; when extending - on the triceps.

We recommend everyone doing physical exercise in general, and in our system in particular, to get acquainted with human anatomy and physiology by contacting Special attention on the muscles and the study of the mechanism of movements.

It is possible to have the muscles of Hercules and not be able to use them. Muscles without nerves are dead capital. On the contrary, a person with small in volume but strong "steel" muscles, who knows how to control his movements, is capable of colossal tensions.

Draft horse or Arabian horse? No doubt everyone will prefer the latter. The brain, the instrument of thought and will, sends its "orders" along the nerves to the muscles. The more perfect the pathways (that is, the nerves), the faster the excitation is transmitted; the better the muscles are adapted, the faster and more intensely they will respond to nervous stimulation. In other words, the more often and more regularly the muscles work, the better and stronger the nerves become, and vice versa.

Until now, it was thought that the muscles can be developed by opposition from the outside. To do this, during the exercises, they used either weights (athletes), or dumbbells (Sandov), or various shells (turner gymnastics), or devices (rubber through blocks, sticks, cars, etc.), or live resistance (wrestling) and, finally, your own body (eg, Müller). At the same time, they forget that a person in himself has the most perfect method of exercise, this is will. No matter how perfect all kinds of artificial devices are, no matter how ingeniously the systems are combined, there are no two identical individuals on earth.

For me it is good, but for another it is bad. In addition, all systems known to me, except for psycho-physiological ones, suffer from the fact that they respond extremely harmful and dangerous to the activity of the heart.

Our method, during the entire time of work, increases the pulse by only 5 - 6 beats, and breathing by 1 - 2, while in other exercises the pulse accelerates from 72 to 100 or more beats, and breathing from 16 - 18 to 26 - 30 Is such work useful? No. A thousand times no!

People seem to have forgotten that they have at their disposal such a powerful means as will.

You can, through efforts of will, deliver a wide variety of work to your body, your muscles.

The goal of every person involved in physical exercise is not only to versatile and as fully develop their muscles as possible, but also to:

1. develop muscles without harming internal organs, along with health, and
2. be able to control muscles, be the master of your body.

No wonder the philosopher Lacomo said: "In corpore sano - voluntas sana" (in healthy body- healthy will).

You make any movement in our “new system” exactly like this:

1. concentrate all your attention on this part of the body;
2. focus on the working muscle or muscle group;
3. make movements exactly in accordance with the breath, and achieve automaticity in its production. Do not think how to breathe here;
4. keep track of movements punctually and add new movements;
5. observe basic hygiene rules and comply with the requirements of our system.

Every movement is performed with the greatest muscle tension, an effort of will.

Subject to the above requirements, each person, regardless of gender, age, work and other, after three months (twelve weeks), exercising twice a day, for a total of 10 to 20 minutes a day, can reach amazing results, of course, individually different, but excellent in action. We strongly recommend that you always exercise naked, it is better in front of a mirror to see the work of the muscles, and, in addition, after exercise, take a shower, bath or wipe yourself with water in the morning..

The creation of plastic movements should be filled with the ability to take care of yourself, your body.

Gymnastics is a pure technique of movements, but only she, it is she, is the school of real training.

Exercise hygiene.

First of all, it should be remembered that no system of physical exercise can replace your doctor if you are sick; no system will work well if you abuse the basic rules of hygiene, to which I now turn.

Food. Mixed mode without the predominance of meat, with an abundance of milk, vegetables and fruits. No special distributions can be given. "Taste and color - no comrades." The best thing is to eat three times, at intervals of 4 to 5 hours, or 4 times. Something like this: tea in the morning at 8 o'clock; breakfast at 12 o'clock, lunch at 5 o'clock, light tea at 9 o'clock. They eat not just to eat, but to live, therefore abstinence and simplicity in food is one of the basic requirements of hygiene.

Accumulation of fat is the first sign that a person is going downhill. Drink only when thirsty. In the foreground is clear water, then milk. As a last resort - beer and good wine in a small amount (1 glass of beer, 1/2 shot of wine) at lunch, but exclude vodka altogether. Kvass, water, various drinks, etc. are good, if not falsified.

With an average mode, 2.818 grams of water, 32 grams of mineral parts (salts), 120 grams of proteins, 90 grams of fat, 330 grams of carbohydrates should be introduced into the body during the day. Only 3.390 grams.

You can exercise two hours after breakfast or tea and three hours after lunch, and the exercises should end half an hour before meals.

Dream . An adult needs 7 - 9 hours to sleep, depending on the amount of work. Average 8 hours. The best time- from 11 pm to 7 am.

Bedroom temperature - 12 ° P; after sleep, before exercising, it is necessary to thoroughly ventilate the air, otherwise all the exercises "come to naught". When exercising, especially with water procedures, the recommended temperature is 14 ° C.

In the morning, after exercising, shower, bathe, douche, or simply wipe yourself off with a damp towel, depending on your taste and personality. It is best to start swimming in summer and continue in winter by choosing a shower or rubbing with room water, and for the weak, taking water at least 16 ° R. After water, rub thoroughly, first with a “shaggy” towel or sheet, and then with your hands, rubbing your chest, stomach , sides and legs. We strongly recommend taking a bath (or other similar water procedure) all year round so that exercise and water have become our second habit, as washing, brushing teeth, etc. 2 times a month a warm (28 - 30 ° C) bath to cleanse the pores from sweat and fat. In conclusion, a note: during exercise - absolutely nothing to drink, smoke or talk.

Labor training requires a lot of patience and even austerity.

Systematic training will shorten the learning curve for work, and make the work itself easier.

About hardening.

We know many who periodically in the wet season (autumn - spring) regularly suffer from colds. Runny nose, hoarseness, and coughing are common. For such persons, we strongly recommend the so-called "hardening of the body", but hardening, of course, is reasonable, based on scientific data (see works on hydrotherapy - Winternitz, Strasser, Buxbaum, Glax, on hygiene - Guppé, Rubner, Flyugge, Tarkhanov and many others * (We, in turn, recommend to the day of the book of Prof. Gorinevsky "Hardening". Ed.) ). Immediately start "heroic" hydrotherapy, pouring cold water or taking a cold shower, - irrational, and for many it is harmful... All persons with diseased circulatory organs (heart disease, arteriosclerosis, neurosis of the heart and blood vessels) should be very careful and do not start water procedures without a doctor's examination.

However, even among quite healthy people there are many people who do not tolerate cold water, at the same time suffer from constant rhinitis, bronchitis, laryngitis, etc., or skin irritations. For such, we will describe a consistent way of "hardening", which should begin in summer and then never stop, neither in the fall, nor in the winter, nor in the spring.

In the summer try to walk as much as possible without stockings in the so-called. Kneippian sandals for bare feet. At first, walk only during sunny weather, and then daily. Swim daily in the river, and where there is no river, pour water at temperatures of 20 - 18 ° R. Of course, the weak can take at 23 - 22 ° R., and then little by little (after 2 - 3 days) lower it down, 1/2 degrees, and reach 18 - 16 ° R. Having reached such a minimum, strictly adhere to a certain temperature, remembering only one thing: if you are cold or cold, then warm up before swimming by doing a few quick exercises. It is only important that your heart is normal, and for this, try your pulse: if the number of beats is normal, feel free to swim, otherwise wait until it calms down.

It will be appropriate here to give a table showing the normal number of heartbeats per minute for men and women and the number of breaths per minute, depending on age. An increase in the number of pulse beats by 20 - 40 beats can be considered within the normal range, but over 40 already requires a medical examination.

On average, in an adult man aged 25 - 35 years, the pulse rate from 60 to 80 beats fluctuates within the normal range.

To find out your individual pulse, you need to count it in the morning in bed, and then in the evening before going to bed; then take the average figure. Suppose you have 62 beats in the morning, 80 beats in the evening; the average will be 71 - this is your normal pulse... Therefore, raising your heart rate from 71 beats to 91 to 100 beats will be fine.

So, when your pulse and breathing are in order, you can start bathing or dousing.

It is very important to pre-moisten your head (namely the head, and not some hair, as is often done), a little chest and abdomen.

After bathing, rub your skin well with a shaggy or hard towel or sheet, until it is red-hot. In autumn, winter, etc., when you have to swim indoors, make sure that:

1. your body has been prewarmed;
2. in the bathing room the temperature was not lower than 14 ° C.

After bathing, it is useful to jump or do several exercises quickly without stress to warm up (in summer, of course, nothing of the kind is needed).

The most water procedure (bath, shower, dousing) is not difficult. About rubdowns that are recommended for the weaker, we must say how to do them. It is necessary to bare first only the torso and arms to the waist, wipe off, dry off, put on underwear and a robe or dress on top; then expose the lower body and legs, dry off, dry off and dress properly, completely.

It is very useful to add salt or alcohol to the water (if you wish, cologne). Approximately twice a month, and even better weekly, you need to take a warm (28 - 30 ° C) bath to cleanse the skin (although daily rubdowns or showers perfectly “polish” the skin).

That's all we found necessary to add for the practical and more expedient use of water.

Light-air baths are no less important, when using them the following rules should be observed.

1. Light-air baths should be taken not only on warm sunny days, but even in unclear and cool weather. With a strong movement, the baths are very refreshing to the body. It is necessary to start in the warm season, and at first the bathing should be short-lived, in order to get used to this kind of baths.
2. The light-air bath serves not only for sweating, but for the exposure of the naked body to light and air. The body is given the opportunity to thoroughly evaporate and breathe in fresh air through the pores.
3. Having undressed, it is necessary to make strong movements in cold weather. The colder the weather, the shorter the bath should be and the stronger the movement.
4. Once accustomed to air baths, you can use them for as long and as often during the day as desired.
5. The feeling of coldness in the "bath" should be avoided. If it is not possible to warm up with movements, then the "bath" should be left, immediately dressed and try to warm up with movements, gymnastics, brisk walking, etc.
6. In the sun, you should change your position every ten minutes, otherwise the skin can easily become inflamed, which is most often possible in the height of summer. If the skin still becomes inflamed, then the inflamed areas should be cooled more often with cool water, avoid sunlight and take air baths in a shirt.
7. Sun-sensitive people can protect their head and neck with straw hats, etc.
8. For nervous people, short light-air baths are very strong, however, on hot days, you should very little stay in direct sunlight, as they act too irritatingly and even cause relaxation.
9. Sunbathing, i.e. lying in the sun, strongly stimulate the metabolism. Therefore, they are especially useful for aches, rheumatism, sugar disease, obesity, etc. However, on hot days, you should stay in the sun only as long as you feel good. In this case, it is necessary to often go into the shadow strip.
10. In sand baths, the action of the sun and the earth is combined into one. However, you need to use only the upper layers of sand, warmed by the sun. Sand baths are also good because they make it possible to exercise with a shovel and sieve, dig and sift sand.
11. Rain baths have an extraordinarily stimulating effect on the nervous system and the brain. Therefore, while taking these baths, it is necessary to protect the head and neck, make quick movements. The bath should not be too long. Brisk walking and jumping are recommended. Nervous people should not take these baths.
12. The combined water and air bath (bathing in water, shower, rain bath, washing) should only be taken when the need is felt. There is no need for this on cooler days. After applying water, you need to apply a bathing suit and make movements.
13. After each air bath, you need to warm yourself up, making the appropriate movements.
14. A light-air bath has a stimulating effect on the psyche, especially if it is combined with gymnastics, games, or, in general, fun activities. It makes a person cheerful and able to work.
15. It goes without saying that daily light-air baths are recommended not only for men, but also for women and children. Even very young children should be accustomed to air bathing; on cooler days they can take “baths” in shirts.

In modern culture, the human body is in a miserable position, they are mainly interested in doctors or, rather, doctors by profession.

There is so much talk about wasting forces, about saving labor, but after all, our first task is to tackle that magnificent machine that is so close to us - the human body.

How to be without a teacher.

(Key to exercise).

All fifteen exercises are arranged in a well-known, strictly defined order, which cannot be violated in any way.

Start the exercises with five numbers, and then add one number every week, so that after 3 months you will already be exercising in fifteen numbers. The first two weeks you do only 5 exercises (No. 1 - 5) in the morning and 5 in the evening (the same No. 1 - 5). Each movement lasts 5 - 6 seconds and is performed up to 10 times each.

Note. Every movement is counted. For example, in number 1: if you bend your arms, then unbend them, all this will be counted once; bend and unbend again - two, etc. do the movement 10 times, this is the maximum. This number should be approached carefully and gradually, starting, depending on the strength of the practitioner, from 3 - 5 - 7.

Thus, we have:

Therefore, your morning “lesson” will consist of 5 exercises, up to 10 movements each, ie - up to 50 movements, each for 6 seconds, up to 300 seconds, or 5 minutes.

In the evening - the same; or if you are tired, then cut it by half, that is, 5 exercises (less for the weak) up to 5 movements, only 150 sec. or 2 1/2 minutes. At first, the exercise should take only 7 1/2 minutes a day. Agree - very little, but in terms of quantity and, most importantly, quality of work, it is absolutely sufficient for excellent development.

The order (approximate) could be as follows:

Morning . №№ 1 - 5 exercises; water procedure - rubbing.

Evening. No. 1 - 5. exercises. I repeat, everyone must exercise naked, since it is impossible to exclude the highly beneficial effect of air on the body.

In conclusion, we point to breathing, which is so often ignored, yet extremely important. When describing movements, each time we indicate exactly how to breathe in this case. In no case should you make movement while holding your breath. This leads to serious heart disease and negates all work..

We need basic physical training. Our physical life externally manifests itself in movements.

We must fight to create a special plastic movement.

Those who have passed the training stage or accept it by inheritance work well.

We need to ensure that the young people of our Union pass a special examination of movements and especially labor movements.

Description of movements.

Having completed the preliminary, extremely necessary instructions, we turn to the description of the movements themselves, and we warn that the obligatory and accurate execution of the movements, their order and number, can only guarantee success. No permutations or changes are allowed. The number of exercises indicated is the highest. Approach them gradually.

№ 1. Flexion of the elbows from the side.

Stand straight. Legs together (soldier's stance). Head straight. Chest forward. Stretch your arms out to the sides at shoulder height. Make a tight fist. The palms are facing up. Strongly tensing the muscles, bend your elbows, leaving the whole body motionless and not lowering your elbows.

You should feel as if you are pulling a heavy weight with your hands. Bending your arms so that your fists touch almost your shoulders, wrap your fists with your palms to the sides and unbend your arms, again remaining motionless and strongly tensing the muscles. Extending your arms, you feel as if you are pushing a large weight to the sides. When you straighten your arms and they are outstretched, you will see that your fists are facing the rear upward, and palms downward. Before the next movement, turn your fists again with your palm up and bend again. During the entire exercise, your breathing should be neither delayed nor interrupted. You should breathe in through the nose when bending, and exhale through the mouth when unbending. Breathe evenly and calmly.

No. 2. Reduction and raising of hands.

10 times in the morning. In the evening, 5 to 10 times. The rack is the same. Legs are slightly apart. The body is bent a lot at the back. Stretch your arms, tightly clenched into kunaki, forward. Then, strongly tensing the muscles, spread your arms to the sides without dropping them down. Spreading to the sides, again bring it in front of you, etc. When mixing, you feel as if you want to squeeze someone in front of you tightly and strongly. When diluting - as if you want to push something apart.

It should be noted that the whole body and legs remain motionless, and movement occurs only in the shoulder. The elbows are motionless, the arms are straight.

Breathing is even again. When diluting - inhale (through the nose), during mixing - exhale (through the mouth). This exercise is extremely beneficial for the development of the chest and lungs.

№ 3. Raising the legs (lying) in turn.

10 times in the morning. In the evening, 5 to 10 times.

Lie on the couch, bed or floor, Head straight, no pillows. The body, legs and head should be on the same plane.

Hands behind head. You firmly hold on to the back of the couch, bed or rest against them. Keeping the whole body motionless (without raising your head), quickly and tensely raise your right leg, but not to a height perpendicular to the body, but only to an acute angle, approximately 52 degrees. Then this leg slowly descends (but does not fall, but tensely) and at the same time the lying leg rises. During the movements, the legs do not drop at all, but are in the air, alternating in movements. Legs must be kept very tense. Breathing is even and calm. Remember that you cannot delay it for a second.

No. 4. Squat.

10 times in the morning. In the evening 5 - 10 times.

Grasp the back of a chair with your hands or place your hands on your hips. Straighten your back well. Socks apart. Heels together. Head straight. Chest forward. Squat slowly with tension. Heels must be together, knees wide apart. Back straight. The lower back should be arched when squatting. Sit down so low that your hips touch the Achilles tendon.

You should straighten up, flexing the muscles strongly, as if you were lifting a great weight on your shoulders. You should not lower yourself on your feet, but keep on your toes all the time.

Breathing: when squatting - exhale, when lifting - inhale.

№ 5. Raising hands up, to the sides.

10 times in the morning. In the evening 5 - 10 times.

Stand straight. Legs apart. Head slightly up, extend your arms as wide as possible to the sides. Clasp your fists tightly, palms up. Chest forward. Then, strongly tensing the muscles, as if you want to lift a large weight up, raise your arms straight, without bending at the elbows, up. The whole body is motionless. Pulling them up, pull them out, and then lower them down again to shoulder height. When lowering, you feel as if you want to crush something heavy under yourself, etc.

Doing these 5 exercises in the morning and in the evening for 2 weeks, in the third week you will add the next exercise, number 6, and during the third week you will already do 6 numbers in the morning and evening.

No. 6. Fit.

In the morning (at first 5 times) - 10 times. In the evening - 5 times.

Place your toes and palms on the floor. The body, legs and head are straight, during the entire exercise should be in one straight line. Legs are slightly apart. Then, keeping the whole body in tension, bend your elbows and lower your arms down to the floor. Do not touch the floor with your knees, stomach, or chest. When bent, keep the elbows at the sides, and not spread apart. Having descended, you begin to rise again, but do not forget to keep your legs and body straight. The whole body is tense.

The stronger ones do not rely on the palm, but on spread fingers.

This exercise is extremely powerful.

Breathing: when lowering - exhale, when raising, inhale. In case of strong tension, do not forget to breathe freely without holding your breath.

After a week, add the following - 7 - exercise, during the fourth week do 7 exercises (№№ 1 - 7).

№ 7. Flexion of the hands.

10 times in the morning. In the evening. 5-10.

Stand straight. Legs together. Head and chest straight forward. The arms are stretched out perfectly straight to the sides. The fists are tightly clenched. Palms down. Then, keeping your entire arm straight, motionlessly bend your hands up and down, straining strongly and feeling as if you want to press something heavy downward or tear it up. In this case, when, for example, the right hand lowers the hand, the left one at this time raises. The arms at the elbows should not be bent. The whole body and legs are motionless.

Breathing is even and calm, without delay.

After the fourth week, add exercise # 8 and during the fifth week do eight exercises (# 1 - 8).

№ 8. Flexion of the trunk (lying).

10 times in the morning. In the evening 5 - 10 times.

Lie on the floor, bed, or couch. Under the head - nothing, Legs slightly to the sides. Cross your arms over your chest. Then, leaving the lower part of the body and legs completely motionless, raise your head and chest as if you want to reach the stomach under the beard, and the whole body to the left of the dotted line should not even move and lies tightly on the plane. Only the head and upper body are raised slightly upward, then slowly lowered. When lifting, you feel as if you want to lift a weight lying on your chest.

I repeat: the legs should not rise or move at all. For the first time, they can be placed under a cabinet or chest of drawers.

Breathing: when raising - exhale, when lowering - inhale.

After a week you add No. 9, and during the sixth week you do 9 exercises (No. 1-9).

№ 9. Raising arms to shoulder height.

10 times in the morning. In the evening 5 - 10 times.

Become a little "stooped". Arch your back, legs apart, half bent at the knees. Lift up with great tension left hand up forward to shoulder height, as if lifting a large weight, then lower your hand and at the same time raise your right hand. When lowering your hand, you feel as if you are pushing something heavy. The entire body and legs should be completely motionless. Strain your back and sides vigorously.

You can raise your hands every other day for a change, not forward, but to the sides.

Breathing is even and calm.

After a week, add # 10, and during the seventh week do 10 exercises (# 1 - 10).

No. 10. Raising the feet.

10 times in the morning. In the evening 5 - 10 times.

Become a little stooped again. Back in an arc. Legs together and perfectly straight. Hold on to the chair. Then, straining your back and legs strongly, straighten your back, arching the spine as much as possible, at the same time raise your feet high. Heels together. Then return to the previous position. Legs should be tense all. You should feel your calves and thighs.

Breathing: when raising - inhale, when lowering - exhale.

After a week add # 11, and during the eighth week do 11 exercises (# 1-11).

№ 11. Flexion and extension of the arms.

10 times in the morning. In the evening 5 - 10 times.

Stand up straight. Legs apart. Body and head straight. Bend your elbows in turn. When, for example, the left arm is bent, at the same time the right arm is straightened (goes down). The elbows are motionless, near the sides: When bending, the palms are facing upward, when unbending, towards the sides. When bending, you strongly pull your hand, and when unbending, you squeeze, push it down. Hands should be completely straightened when lowering.

Breathing is even and calm.

After a week add # 12, and for the ninth week do 12 exercises (# 1 - 12).

№ 12. Turns and inclination of the body.

In the morning - 10 times. In the evening - 5 times.

Stand straight. Spread your legs. We will dismember the movement as follows: 1) raise your hands up, bent at the elbows, and connect them in the hands to each other; 2) keeping your hands up, make a turn to the right. Legs should be motionless and straight; 3) after turning, tilt your torso to the side and 4) lower your arms. The legs are motionless again. Then slowly straighten up, raise your arms up and the same movement to the left.

Stretch your muscles strongly all the time and squeeze your arms tightly.

Breathing: when leaning - inhale, when straightening - exhale.

After a week, add No. 13, and during the tenth week you will do 13 exercises (No. 1 through 13).

№ 13. Raising on socks.

10 times in the morning. In the evening 5 - 10 times.

Stand straight with your heels turned outward if possible. Hold on to the chair. Then go up strongly, expanding your legs, especially your calves. The knees should not bend.

Breathing: when lifting - inhale, when lowering - exhale.

After a week, add exercise number 14, and during the eleventh week you will do 14 exercises (numbers 1 - 14).

№ 14. Flexion of the trunk with the throwing out of the arms.

10 times in the morning. In the evening 5 - 10 times.

This movement consists of 4 tempos: 1) legs apart, bent at the knees, the body is bent, the head is tilted forward, the arms are lowered (tense); 2) bend the body forward (in an arc), the arms are strongly bent at the elbows at the sides; 3) while remaining in a bent position, it is possible to straighten your arms strongly further back; finally, 4) return again to the first position, straightening the body and lowering your arms. At the second pace, you strongly strain your stomach and biceps, at the third - your back and triceps, at the first pace - your lower back and chest (lowering your arms).

Breathing: at the first, second and third rates - inhale, at the fourth - exhale.

After a week, add the last exercise number 15, and during the twelfth week you will do 15 exercises (numbers 1 - 15).

№ 15. Throwing hands up.

10 times in the morning. In the evening 5 - 10 times.

Stand straight. Legs together. Chest forward. Straighten your back. The left arm is bent at the elbow and from the side, the right arm rises upward with force and tension, but does not straighten at all, but remains bent. Then, when you lower your right hand, the left rises up. The impression is that you are pulling something from above and raise your hands one by one. The whole body and head are motionless.

Breathing: even and calm without delay.

At the end of the course of 12 weeks (three months), if you followed all our rules exactly, you will not recognize yourself. Your health will be great, you will feel strength, dexterity in movements, strength and lightness of members.

Timetable of classes.

You should exercise at least every other day, and you should do:

in the morning: Nos. 1, 4, 5, 7, 8, 9, 12, 15;

in the evening: №№ 2, 3, 6, 10, 11, 13, 14.

Whoever can, let it be better to do the exercises every day: in the morning No. 1 - 8, in the evening No. 9 - 15.

Better yet, produce all fifteen numbers in the morning and evening.

Our system is equally suitable for everyone. Those who have weaker muscles and less developed, that and will strain will be weaker. But he only does the exercises fewer times. Thus, one's own physical development is the best control of movements.

For women, we recommend only Nos. 1, 2, 4, 5, 7, 8, 9, 10, 12, 14 (10 exercises in total). Our system is not at all suitable for children, but for young men it is suitable from the age of 16; on the other hand, for the elderly, to maintain the dying energy, our system can be recommended.

Exercises of our system literally develop the entire musculature:

Hands - No. 1, 2, 7, 9, 11, 14, 15.

Upper chest - №№ 2, 5, 6, 9.

Belly - Nos. 3, 8, 14.

Abdominal press - №№ 3, 8, 12, 14.

Upper back - Nos. 2, 5, 9, 14, 15.

Loin - Nos. 9, 10, 12, 14.

Legs - No. 4, 10, 13.

Caviar - No. 13.

As we conclude our presentation of our system, we are confident that everyone who cares about their health will appreciate the practicality and hygiene of our exercises and will not hesitate to experience what it means to be healthy and strong.

The use of volitional gymnastics exercises for certain diseases.

I. Disease of the respiratory system.

(Narrow chest, asthma, onset of consumption).

(All movements without muscle tension).

1. Raising hands up, to the sides, No. 5 - 15 to 25 times.
   When rising up - inhale, when lowering - exhale. Slowly and smoothly.
2. Flexion of the elbows, from the side, No. 1, 15 to 30 times. Head straight up. Breath.
3. Flexion of the trunk with the throwing out of the arms, No. 14, slowly, 10 to 15 times. Stand straight and straight.
4. Reduction and spreading of hands, No. 2, slowly. With dilution, inhale, with mixing, exhale. 10 to 20 times. Stand straight and straight.
5. Raising the arms forward, No. 9. Breathing slowly. 15 to 20 times.

Movements should be done at the beginning of treatment only once, in the morning, and after 6 weeks - twice: in the morning and in the evening. Deep breathing is indispensable.

Exercises, indifferent to women and men, are the same.

II. Diseases of the digestive organs.

(Constipation, hemorrhoids, blood congestion, headaches on this basis).

1. Throwing hands up (with tension), No. 15 - 10 times.
2. Squat, No. 4 (no tension). Fast, 10 to 25 times.
3. Lying trunk flexion (with tension). 8 to 10 times.
4. Turns and inclinations of the trunk (with tension), No. 12, - 10 times.
5. Fit (no tension), No. 6, - 3 to 10 times.
6. Raising the legs in turn (without tension). Fast (slow in the beginning). 5 to 15 times.

No. 6 is not done by women.

It is good to do the exercises twice a day. They will take very little time, and they will bring undoubted benefits.

III. Metabolic diseases.

(Obesity, thinness).

Appropriate regimens, nutrition or diet are, of course, very important.

Obesity.

(All numbers are energized).

1. Squat No. 4 - 10 times.
2. Fit, No. 7, 5 times (10).
3. Lying trunk flexion, No. 8, - 10 times.
4. Turns and inclinations of the body, No. 12, - 15 times.
5. Raising the legs in turn, No. 3, - 100 times.
6. Rise on socks, No. 13, - 15 times.
7. Flexion of the trunk with the throwing out of the arms, No. 14, - 10 times. In the morning and in the evening.

No. 5 women don't.

Thinness.

(All rooms are free of tension. Slowly).

In the morning and in the evening.

1. Raising hands forward, No. 9, 10, - 20 times. Stand straight.
2. Squat, No. 4, 5, - 15 times.
3. Standing torso flexion, no. 14, 10 times.
4. Reduction and spreading of hands, No. 2, - 10 - 20 times.
5. Fit, No. 6, - 1 - 5 times.

We repeat: you need enhanced nutrition (milk, butter, chocolate, more flour, eggs, game, meat, etc.).

For men and women, all numbers are indifferent.

IV. Slouching.

(Poor posture, gait).

1. Raising hands up, No. 5, quickly, 10 - 20 times.
2. Flexion of the elbows, No. 1, with tension, 10 times.
3. Squat, No. 4, straight and level, 15 - 20 times.
4. Flexion of the hands, no. 7, straight, 20-30 times.
5. Throwing hands up, no. 15, 25 - 40 times.
6. Turning and tilting the body, No. 12, 10 - 20 times.
7. Reduction and raising of hands, no. 2, 15 - 25 times.

It's the same for men and women. In the morning and in the evening.

V. For the weak elderly.

(Without any tension).

1. No. 5. ... ... ... ... ... 5 - 10 - 15 times
2. № 10 . . . . . . 10 - 15 - 20 „
3. №  2 . . . . . .  5 - 10 - 15 „
4. № 13 . . . . . . 15 - 20 - 25 „
5. № 14 . . . . . .  5 - 10 - 15 „
6. №  1 . . . . . . 10 - 15 - 20 „
7. № 15 . . . . . . 15 - 20 - 25 „

We have cited only such cases when the use of our exercises, when performed accurately and regularly, will bring undoubted relief to patients.

The main requirements that a properly developed body of a man and a woman must satisfy.

MAN.

Height: Small - below 165 cm; medium - 166 - 170 centimeters; high - above 170.

The weight: For 1 sec. growth accounted for 1.08 - 1.1 lbs .; those. with an increase of 170 s. weight 170 x 1.08 - 173 lbs. or 170 x 1.1 - 187 lbs; for at least 1 s. growth 1 lb. weight, and a maximum of 1 s. growth of 1.3 lbs., i.e. with an increase of 170 s. - weight ranges from 170 to 221 lbs.

Breast. The circumference (measured at the level of the lower end of the scapula and through the nipples) in a woman under the breasts, when: inhaling and exhaling (hands down) should be at least 1/2 of the height. Normally, downward is more by 5 centimeters, that is, with an increase of 170 s. - 170/2 85 or 90 sant.

Waist, on the contrary, less than half the height by 10 centimeters, at least.

The circumference of the neck (at the level of the so-called Adam's apple), the arm bent at the elbow (shoulder) and the calf should be the same.

FEMALE.

Height. Small - below 155 centimeters, medium - 155 - 165 centimeters, high - above 165 centimeters.

The weight. At least 1 s. growth - 0.8 lbs. and a maximum of 1.1 lbs. (i.e., with a height of 160 seconds, the weight ranges from 130 to 175 lbs.).

Breast. The circumference (under the breasts) is 1/2 of the height (i.e., with an increase of 160 centimeters - 80 centimeters).

The pelvis. The circumference is at least 10 centimeters. more chest circumference. Other sizes are the same as for men.

Waist. With an increase of 160 cm. (average) 65 centimeters, minimum 56 centimeters, maximum 68 centimes. (waist circumference of Venus de Milo).

M Many athletic gymnastics enthusiasts are not limited only to modern recommendations and complexes of physical exercises, they turn to the history of athleticism and get acquainted with the systems of physical development that were popular at the time of famous athletes of the beginning of our century.

For them, we report the most popular systems of physical development at one time.

Strong-willed gymnastics Anokhin

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Books describing Anokhin's system survived seven editions during the author's lifetime; even the Niva magazine, which was far from sports, published it in full in 1909, calling it “the best indoor gymnastics”. Its principles were used in their training by many Russian athletes of the past. As you know, the hero of the Civil War, G.I.Kotovsky, studied according to Anokhin's system. This system is remarkable in that special exercises were not required to perform the exercises. sports equipment and special rooms. Author of many articles on hygiene and physical development, Anokhin approached the principle of physical exercise in a new way. He believed that there are no new movements, you cannot invent them, you can only talk about one or another principle of their execution.

Anokhin called his system “ New system", And later it received the name" Strong-willed gymnastics ". Its principle is that, performing exercises without weights (that is, without dumbbells, expander, kettlebells and other shells), you need to consciously strain the corresponding muscles, simulating overcoming this or that resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax certain muscle groups, which is very important in sports and in any physical work. Muscle control was given great importance professional athletes of the past. Often in their performances they included "posing", during which, in the beams of searchlights, they assumed the postures of antique sculptures of a disco ball, Hercules. They also demonstrated "muscle play" by contracting and relaxing certain muscle groups. Pyotr Krylov, Georg Lurich, Georg Gakkenshmidt, Konstantin Stepanov perfectly mastered their muscles.

We will begin our acquaintance with Anokhin's system with the recommendations of the author. First, he says: “Volitional gymnastics will not make you Poddubny or Gakkenschmidt. She will not give you biceps of 45 centimeters or the opportunity to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give beauty of forms and outlines and that normal strength for everyone, which is lost by modern man. "

Then Anokhin gives 8 basic principles that should be followed when mastering his technique. These principles are:

1. It is necessary to concentrate all attention on the working muscle or muscle group.

2. Do not rush to increase the number of exercises and their dosage.

3. While doing the exercises, follow the correct breathing.

4. Perform each movement with the greatest muscle tension.

5. Ensure that when performing exercises, only those muscles that are involved in this movement are strained.

6. Exercises should preferably be performed in front of a mirror.

7. After exercising, take a shower and then rub your body vigorously with a towel.

8. Abstinence and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat. By the way, the opinion sometimes prevailing that those who are engaged in athletic exercises should include a large amount of meat in their diet is incorrect. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, "The King of Weights", having outstanding muscles in terms of volume and relief, preferred plant foods.

Exercise should be done twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to do the first five exercises, then add one exercise every week. After three months, you can study according to the program of the entire complex.

Not really, or rather NOT a martial art at all, but it helps for the overall development of the muscular corset.

A.K. Anokhin - Russian athlete, doctor (pseudonym B. Ross). Anokhin's volitional gymnastics is notable for the fact that athletic equipment is not required to perform the exercises, a lot of space and time.

The Russian athlete Samson used its principles in his training, according to the Anokhin system, the hero of the civil war, G.I. Kotovsky, was engaged. The principle of this system is that, performing exercises without weights (i.e. without weights, expander, barbell), you need to consciously strain the corresponding muscles, simulate overcoming this or that resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax certain muscle groups, which is very important in sports and in any physical activity.

We will begin our acquaintance with Anokhin's system with 8 basic principles that should be followed when mastering his technique:

1. It is necessary to concentrate all attention on the working muscle or muscle group.

2. Take your time to increase the amount and dosage of exercise.

3. Observe correct breathing as you exercise.

4. Perform each movement with the greatest muscle tension.

5. Ensure that during the exercise, only those muscles that are involved in this movement are strained.

6. Exercises should be performed naked in front of a mirror.

7. After doing the exercises, take a shower and then rub your body vigorously with a towel.

Abstinence and simplicity in food is one of the keys to success. The food should be varied, with an abundance of vegetables, fruits and milk, without the predominance of meat. The sometimes held belief that athletes should include a lot of meat in their diet is wrong. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, the owner of outstanding in terms of volume and relief of muscles, preferred plant foods.

Exercise should be done twice a day, for a total of up to 20 minutes. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to do the first five exercises, then add one exercise every week. After three months, you can study according to the program of the entire complex.