Advice from those who go in for volitional gymnastics. An amazingly simple and effective set of exercises that Kotovsky used. The main requirements that a properly developed body of a man and a woman must satisfy

Instead of sighing sadly, complaining about an awkward figure, you can fix the flaws. And to do it right in front of the mirror, and without any improvised means. This is what isometric strong-willed Anokhin , which will be discussed in our article.

Alexander Konstantinovich Anokhin (creative pseudonym B. Ross) lived a short, but unusually bright life. Born on August 14, 1882 in the village of Druzhkovka, Bakhmutsk district, Yekaterinoslav province (now Dnepropetrovsk region of Ukraine). After graduating from the medical faculty of Kiev University, he was engaged in medical practice and lectured on physical training. Being an ardent supporter healthy way life, Anokhin actively promoted sports on the pages of the magazines "Beauty and Power", "Hercules", "Sportsman", and also one of the first in the country began to train weightlifters. In addition, he was the founder of the scout movement in Russia. During the First World War, scouts raised funds for the needs of the army, looked after the wounded and replaced peasants mobilized to the front.

Alexander Konstantinovich had an excellent athletic build and never ceased to amaze others with his incredible physical abilities. He could, for example, without leaving his place, jump over six chairs with people sitting on them. Not to mention his amazing "magnetic experiments" on suggestion.

The life of Alexander Anokhin was tragically cut short in 1920, when he was only 37 years old. He committed suicide in the dungeons of the Cheka, according to an unofficial version - so as not to reveal under torture the secrets of the Masonic order, of which he was a member.

After himself, this amazing man left a lot of scientific works, but his main legacy is the work that survived sixteen editions. “Strong-willed gymnastics. Psychophysical movements» ... In it, the author describes in detail a set of isometric exercises without sports equipment... Anokhin's gymnastics assumes the principle of imitation of the load. The athlete tenses and then relaxes the required group, pretending to be working with weights. Let's take a closer look at a number of the most popular exercises from the arsenal volitional gymnastics Anokhin.

A set of isometric exercises

1. We stand straight. The arms are spread apart and bent at the elbows. We begin to perform bends, simulating exercises with dumbbells. Do not forget to breathe correctly: fold - inhale, extension - exhale.
2. Legs at shoulder level, arms extended forward, fingers clenched into a fist. We spread our arms to the sides, then we bring them back, inhaling and exhaling, respectively. In this case, the muscles of the arms and chest should be as tense as possible, as if you were squeezing and stretching a huge spring.
3. We lie on our back, put our hands under our head. Alternately, with effort, we raise and lower our legs. We breathe smoothly. We turn on the imagination again: imagine that a pound weight is tied to the legs. Hard? And who said it would be easy.
4. We stand in front of a chair, put our hands on the back. We put the heels together, the socks apart. We imagined that a heavy bag rests on our shoulders and we begin to squat until we reach the heels with our buttocks. They sat down - exhale, stood up - inhale.
5. Legs apart, arms apart. The palms are clenched into a fist and look up. We keep our back straight, we bring our chest forward. We begin to lift the "load" for inhalation, and lower it for exhalation. The muscles remain tense throughout the exercise, that is, we lower our arms also with effort.
6. We perform push-ups from the floor, keeping the body in constant tension. We bend our arms to inhale, rise to exhale. You can complicate this exercise by doing push-ups on your fingers, but this is subject to good training.
7. Starting position, as in exercise 3, but this time raise and lower upper part body, imagining that you have a load on your chest. Ascent for exhalation, lowering for inhalation.
8. One arm is raised up, the other is bent at the elbow at shoulder level. We alternately change the position of the hands, straining the muscles. We breathe smoothly.
9. Another chair exercise, but keep your back slightly bent. Standing on your heels, we begin to raise our feet. Effectively strengthened calf muscles and Achilles tendon.

Gymnastics Anokhin and her followers

Strong-willed gymnastics Anokhin remains relevant to this day. Many athletes use this system to form a training base. One of Anokhin's followers was a famous revolutionary and hero of the Civil War Grigory Kotovsky... And the legendary Russian strongman developed on the basis of his isometric complex exercises with chains to strengthen the ligaments.

DOCTOR A. K. ANOKHIN

WOLF GYMNASTICS

PSYCHO-PHYSIOLOGICAL MOVEMENTS

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, 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. Nowadays, when busy person there is no free minute for pleasure, it is ridiculous and impractical to offer complex rules and tricky systems of gymnastics. 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, horseback 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? Don't you 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.?

Never 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, the characteristic and illustrative example 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 o'clock in the morning, get up at 8 - 9 o'clock in the morning. Terrible nervous tension, complete absence of physical work, but due to the fact that every day, before going to bed, for 3 - 5 minutes, I only did "internal gymnastics" of nerves and muscles, I not only was never sick, did not overwork, but retained the same size of muscles that he acquired after five years of long-term work, various kinds of sports.

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

Height - 168 s. Torso - 102 - 110 p.

Neck - 39 - 47 p. Hand - 40 p.

Caviar - 38 1/2 sec.

Height - 168 s. Torso - 104 - 112 p.

Neck - 39 - 46 p. Hand - 40 1/2 s.

Forearm - 32 p. Hip - 57 s.

Caviar - 39 p.

Favorable reviews of the foreign general and special press, and in particular 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 according to 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 backbreaking work, as with other physical exercises. 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. The nervous system constantly and regularly works, 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.

The 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 with the established strength the next morning. 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. 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 in a half-doze in bed, we still decide to make 2 - 3 deep breaths, and after that, when fresh oxygen revives our body, we soon feel inclined to make any movement with an 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.

A. Anokhin is a doctor and athlete who created exercises of volitional gymnastics, built on the principle of self-resistance. If, when working with barbells and dumbbells, the muscles overcome the resistance of someone else's weight of the projectile, then isometric load assumes that the load is created by the free hand or by muscle tension.

Strong-willed gymnastics according to Anokhin is suitable for people of any age, and is especially useful office workers, and also combined with Fohtin's gymnastics.

Isometric exercises of strong-willed gymnastics Anokhin

Anokhin's gymnastics does not grow muscles in volume, but strengthens them and balances the body, which is lost in the process sedentary life. Isometric exercises based on maximum muscle tension help to solve the problem of a bulging abdomen, stoop, pain in the lumbar, thoracic and cervical spine.

In fact, with isometric exercise, muscles are trained without changing length, that is, they avoid injuries, sprains, overloads of ligaments and joints. Volitional gymnastics according to Anokhin formed the basis of V. Fokhtin's work, who added a fulcrum to his training - the pressure created by the other hand.

Popular among the intelligentsia, exercises for fingers, hands and hands helped musicians, artists, doctors who need precision and strength.

Isometric exercises allowed you to concentrate on the desired flexor muscles:

• Grab a finger with one ooze with four fingers of the other hand, pull it off, overcoming resistance;
• Put your hand on the table, palm down, bend into a fist. Place the palm of the other hand on top and press on the fist while trying to straighten the wrist. Repeat a similar exercise with bending, turning over lower arm palm up;
• Clasp your fist with your palm, rotate it to the sides, overcoming resistance.

A set of exercises for the body

Strength gymnastics according to Anokhin is performed to work out:

• flexors - biceps and forearms;
• extensors - triceps.

In all cases, the second hand exerts pressure on the fist of the trained hand, creating resistance:

• Flexion of the arms with resistance;
• Straightening the arm from a prone position - you can change the amplitude of movement, starting from the floor or, conversely, push your hand in the opposite direction;
• Abduction and adduction of the arm bent over the head or at chest level. These exercises engage the shoulders and strengthen the joints;
• Stand up straight, close your arms above your head. By creating resistance with muscle tension, imitate pulling up - lower your arms to chest level, spreading your elbows to the sides.
• Press with one hand on the other with a turn of the body, while the muscles of the back, shoulder and trunk work;
• Sitting on a chair, bend one leg at the knee and clasp your arms. With an effort to pull the leg towards you, creating resistance by extending the knee;
• Close your hands in front of you at chest level, grabbing your fist with your palm. Unbend the arm with a fist until it is fully extended, creating pressure with the other hand;
• Bend your arm at the elbow at chest level, make a fist, cover it with the palm of your other hand. With resistance to unbend the arm with a fist at the elbow;
• Bend your knees at an angle of 90 degrees, put your hands on your legs and bend forward. Resisting with the body, rise on your hands, rounding your back. Exercise trains the triceps, abs and back;
• The shoulders can be trained by raising the arms forward and to the sides with the resistance created by the other arm.

According to Anokhin's system, gymnastics, implemented in Fokhtin's methods, allows, if you use the muscles of the trapezium:

• we put our hands wide on the sides, we bring the shoulder blades together with an effort, arching our back;
• we sit on a chair, put our hands back, rest against the lower back with our hands. We arch our back, taking our shoulders back;
• we take our closed hands back. In this case, the "lock" (connection of the brushes) can be directed upwards thumbs or little fingers.

These exercises are performed with volitional tension of the target muscles.

A set of exercises for the back

Anokhin's isometric gymnastics concerns the full study of the muscles of the trunk in order to ensure the prevention of osteochondrosis, which overtakes with a sedentary lifestyle:

• Bending of the body with flexion of one leg at the knee. Stand up straight, tilt your upper body back, put your hands on lower part ribs. Lean forward with force, bending one leg at the knee;
• Sitting straight, put your hands on your knees. Tighten your abs and pelvic floor leaning forward slowly;
• Stand straight, right arm bent at the elbow, laid to the side. Bend the right leg at the knee, trying to bring the elbow and knee closer together. In a similar way, bend the trunk, straining the latissimus dorsi muscle - while the arm is motionless;
• Lie on the floor, bend your knees, slightly raise your shoulders from the floor, loading your abdominal muscles;
• Stand straight, take your pelvis back and bend your knees at an angle of 90 degrees, arching your back. Keep your hands on your belt. Straighten your legs, maintaining the tension of the back muscles for 2 seconds;
• Connect your hands at the back at the level of the lower back, lift them up to the shoulder blades;
• Rest your palms on your forehead, tilt your head forward, overcoming resistance. Put your hands on the back of your head, pull your head back with resistance.

Exercises for legs in the Anokhin system

Exercise with a chair helps to restore tone to the hips and buttocks. Squats are performed on toes. In this case, you need to hold on to the back of the chair, lower the buttocks down until the heels touch, keep your back straight.

Next to a chair, stand on socks, strongly straining the calf muscles. Stand, holding the back of a chair, slightly bend your back, lift your socks up, stretching back surface legs and straightening the spine.

When doing the exercises, you need to monitor your breathing, exhaling with effort. According to Anokhin's system, it is important to completely control oneself and use only those muscles that are involved in movement. And, straining the muscles, focus full attention on the part of the body being worked out.

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 life of the author, even the magazine "Niva", which was far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Many Russian athletes of the past used its principles in their training. 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. The 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 one or another 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 Gak-kenschmidt, Konstantin Stepanov were excellent masters of 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 Poddub 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 adhered to when mastering his technique. These principles are:

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

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

Volitional gymnastics was invented back in the twentieth century by the great physician Anokhin. Who, among other things, was also an inveterate lover of sports, Anokhin developed a set of exercises aimed at developing muscles and increasing strength. The difference between this gymnastics and others lies in the complete absence of any auxiliary apparatus. To perform gymnastics, a person just needs to stand in front of a mirror.

According to the system of the doctor Anokhin, a lot of famous athletes of the twentieth century were engaged. Anokhin himself always said that his gymnastics is not designed to endow a person with extra abilities, but at the same time it allows him to improve his health, keep his figure in shape. To practice this gymnastics, nothing special is needed except that the presence of two walls, a roof over your head and willpower. It is not for nothing that the revolutionaries loved this gymnastics so much - it could be performed both in prisons and in Swiss emigres.

The basis of Anokhin's technique is willpower, since when performing exercises from Anokhin's gymnastics no shells are used, any effort on the muscles is controlled only by willpower. The person himself tenses the muscles, thereby imitating the overcoming of resistance. The effectiveness of volitional gymnastics is evidenced by the fact that it is popular to this day, including among professional athletes. If you systematically engage in this technique, the athlete gains unlimited power over his body and muscles.

The result does not depend on any external factors and everyone who decides to use Anokhin's gymnastics in their training can achieve high performance. No wonder the athletes of the last century were so proud of their muscles, which they built up without auxiliary equipment, such as a barbell, dumbbells, protein shakes etc.

Principles of the method

• You need to concentrate on the working muscle.
• Do not rush to the number of workouts, it is better to gradually increase the load.
• When performing any exercise, it is important to monitor your breathing, it must be correct.
• Any movement must be performed with maximum muscle tension.
• When doing gymnastics, try to strain only the muscle group that is on this moment participates in the movement.
• Any exercises using Anokhin's technique must be performed in front of a mirror - this is important.
• After each workout, be sure to take a contrast shower and rub with a towel for as long as possible. 8. While exercising according to the Anokhin system, you should not overeat, eat only healthy food in moderation.

To obtain good result from training, it is recommended to do gymnastics according to Anokhin's system several times a day. In total, gymnastics should take about twenty minutes. Each physical the exercise must be repeated ten times, and the duration of one exercise is five seconds. The first few weeks, you need to do only 5 exercises, adding one exercise every week, after a few months you can fully engage in the method of Dr. Anokhin.

Popular exercises

• Rack. Spread your arms to your sides and lift them up, clench your fingers into a fist. Bend your arms at the elbow while straining strongly shoulder muscles... Reaching out with your hands to your shoulders, spread your arms in different directions. At this exercise it is very important to breathe correctly, namely: when bending your arms, inhale, when unbending, exhale.
• Legs at shoulder level. Stretch your arms out in front of you and clench your fingers into a fist. Squeeze the muscles of your back and arms with all your strength, spread your arms to the sides, then bring them in front of you imagining that you are squeezing something in front of you, do not forget about breathing.
• Lie on your back with your hands under your head. Maintaining complete immobility of the body, raise your legs to the top one by one. Breathing should be calm and even, the muscles of the abdomen and legs should be used from the muscles.
• Take a chair and put your hands on its back, the heels must be joined together, the socks in different directions, the back must be flat. Slowly contracting your back muscles, squat until your buttocks touch your heels. After that, straighten your legs, feeling as if a heavy bag is on your shoulders.
• Place the limbs apart. Spread your hands apart, pinch your fingers, palms should look up. Push your chest forward, straining your muscles with all your strength, raise your arms up. Then inhale, and with tension lower your arms down as you exhale.

Here are just five basic exercises according to the Anokhin system that will help any person to maintain their body and spirit in excellent condition. Anokhin's strong-willed gymnastics helped many athletes overcome themselves. Today this gymnastics is used by both famous athletes and ordinary guys who care about their health.

Introduction

The group of non-traditional gymnastics includes: Anokhin's gymnastics, Strelnikova's gymnastics, Buteyko's gymnastics, Chugunov's breathing exercises, Chugunov's relaxation gymnastics, Hermes gymnastics, Shaping gymnastics, Stretching gymnastics, yoga gymnastics, Qigong gymnastics, Tai Chi Chuan gymnastics, gymnastics wushu, posture gymnastics (callanetics), Isoton gymnastics.

The types of gymnastics in this area are unconventional. Many of them have been known for a long time, some have appeared in recent decades, however, both of them are now widely used in practice. physical education population. With the help of these types of gymnastics, they solve a whole range of problems: health-improving, educational, therapeutic and prophylactic, sports and theatrical, etc.

1. Anokhin's gymnastics

"Wonderful gymnastics" or "Strong-willed gymnastics" by Dr. Anokhin appeared at the beginning of the 20th century. Speaking about her, Anokhin convinced his interlocutors: “In 12 weeks, if you followed all the rules exactly, you will not recognize yourself. You will feel great, you will feel strength, dexterity in movements, strength and lightness of muscles. " The basic principle of volitional gymnastics is that the performance of well-known gymnastic exercises without objects is accompanied by volitional tension of the muscles involved in the movement. For example, simple flexion of the arm at the elbow joint is performed with maximum tension of the flexor muscles, as is done to "demonstrate" the biceps. Being engaged in Anokhin's gymnastics, they solve the problems of developing strength and dexterity, fostering will, teaching correct breathing.

In order to successfully engage in volitional gymnastics, you must observe the following rules: at the beginning you need to imagine how the muscles contract; then contract the muscle (muscles) that will participate in the exercise, combining these actions with breathing, that is, before starting the exercise, you need to strain muscle groups located around the joint in which the movement is made. Thus, the exercises are performed not only physically, but also “mentally”. This is an important detail of Anokhin's gymnastics. By combining the mental and physical, a person develops not only the muscles, but also his soul, binds them with a strong thread, which makes it possible to control his movements, to feel confident.

Anokhin's gymnastics should be carried out twice a day in a ventilated room, always in front of a mirror. When performing each exercise, you must fully concentrate on the working muscle, accurately count the number of exercises performed. The duration of each lesson is from 10 to 20 minutes. The complex of "volitional gymnastics" includes no more than 15 exercises (Fig. 2). The first five exercises must be performed for two weeks, then add one exercise every subsequent week. Thus, it will take twelve weeks (three months) to fully master the complex.

Anokhin's set of gymnastics exercises

“Strong-willed gymnastics. Psycho-physiological movements ".

"Strong-willed gymnastics" by Dr. Anokhin appeared at the beginning of the 20th century. Speaking about her, Anokhin convinced his interlocutors: “In 12 weeks, if you followed all the rules exactly, you will not recognize yourself. You will feel great, you will feel strength, dexterity in movements, strength and lightness of muscles. " The basic principle of volitional gymnastics is that the implementation of well-known gymnastic exercises without objects, they are accompanied by volitional tension of the muscles involved in the movement.

On our website we have posted a book and a video clip of Russian Volitional Gymnastics by Alexander Konstantinovich Anokhin (pseudonym B. Ross), published back in 1930. Download the video of the Free Gymnastics and do it every day.

We filmed a video with Free-form gymnastics exercises with a detailed commentary, which can be downloaded or watched online.

We offer you a training video for Free-handed gymnastics and we are sure that gymnastics without weights is much safer and more effective than exercises using kettlebells or gymnastic apparatus. Therefore, we can safely call Anokhin's Volitional gymnastics one of the best, the best systems in the last century.

Dr. Anokhin's system is good in that it does not require any gymnastic apparatus or dumbbells to perform it, but it is based on muscle contraction by willpower.

The set of exercises by A.K. Anokhin can be called room gymnastics, since to perform it you need three things: your body, volitional effort and a few square meters in the room to perform it.

It is worth noting that isometric exercises Anokhin require only 25-30 minutes a day to restore health and 15-20 to maintain it.

Other names: autonomous gymnastics, weight-free gymnastics, strength gymnastics, isometric exercises.

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

"Human".

"Room gymnastics" by Joseph Proshek appeared 10 years earlier than the Free-handed gymnastics of A. K. Anokhin. It is interesting to note that the gymnastics of Dr. Anokhin almost completely repeats the exercises of I. Proshek. On our website you can download the original book "Man" (indoor gymnastics) free of charge and read it with great benefit for training. Proszek wrote: “The old ways home gymnastics for a long time no longer meet modern requirements, while the need for daily body care is increasing every day. "

Video complexes of exercises by Zviad Arabuli.

The miracle of slowed down exercise. Hatha yoga.

This is very effective gymnastics that restore health and strength, lost beauty and energy. To perform the exercises of Hatha Yoga, no weights, equipment or simulators are required.

These exercises can cure osteochondrosis and many other diseases, I think there is no point in listing them all.

Here you can download the originals of some video complexes by Zviad Shotaevich Arabuli via direct links, such as Base complex 2005 Khadu exercises, Khadu rejuvenating gymnastics, Seated Khadu gymnastics and Blitz Exercise Complex - 18 minutes (morning exercises). All this complements, in our opinion, a successful video of 2014, called "Gymnastics Hadu 2014 for instructors". There is an option for 5 minutes - only for the face. And everything is done free of charge and with high quality. Get busy! Train! All in your hands!

We have converted videos to various formats (avi, mp4, mpg, flv) and frame sizes for those who cannot download capacious files to their device.

All videos of gymnasts Khadu can be watched online. Also in good quality.

Good luck to you! We hope that we have not tried in vain by posting all this on our website. :).

Books by Zviad Arabuli.

"The practice of rejuvenating the body."

The main meaning of Khadu gymnastics, as the author says, is that it develops and harmonizes the entire body, makes it self-regenerate.

Hadu gymnastics exercises are available to almost anyone, including people with limited mobility. For classes, you do not need any special simulators, or any special physical training.

On our website full version books! For unknown reasons, the book is abridged in other sources.

Not really, or rather NOT a martial art at all, but it helps for the general 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 trainings, 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 one or another 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 adhered to 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 when performing 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 exercising, 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 muscles outstanding in volume and relief, 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.