Amosov exercises for the spine. Amosov joint gymnastics: a set of exercises, features and reviews. Tenth exercise. "Running in place"

Nikolay Amosov is a cardiac surgeon, author and innovator of cardiac surgery methods. In addition, Nikolai Mikhailovich invented a system of “restrictions and loads” and his own set of exercises, the effectiveness of which is proven by his bright, eventful and long life. Amosov’s gymnastics is called “1000 movements.” Its goal is to combat physical inactivity and health problems, primarily of the spine, which today begin to arise at a very young age. Amosov’s set of exercises includes 10 exercises; the famous academician recommends performing them 100 times. Multiply 100 by 10 and you get 1000 movements.

About the Amosov system

Nikolai Amosov believed that human health does not depend either on surrounding circumstances or on medicine. The decisive factor is everyone’s choice to be healthy or not. At the age of 40, Amosov felt the beginning of a deterioration in his health, and it was then that he decided to invent something that would not only save him, but would become a panacea for society, which was already suffering from physical inactivity in those years.

To perform Amosov's exercises you need both strength and... You can start with 10 repetitions, but add ten repetitions weekly. Amosov recommended combining his complex with a daily jog: either 2 km in 12 minutes, or, but with maximum acceleration in the last 100 m. Acceleration is necessary to increase the heart rate to 130 beats per second; a lower figure will not benefit the training. It is for this purpose that when performing the exercises of Academician Amosov, maximum tempo is required. All 1000 movements took Amosov himself 25-30 minutes. In addition, Amosov performed all exercises (except 1, 8 and 9, 10) on fresh air at any time of the year.

There are a lot of opponents of Nikolai Amosov’s gymnastics in the ranks of doctors. Their opinions agree that 100 repetitions is too much load. However, while he could, Amosov fought their allegations. If you only tie and untie your shoelaces throughout the day, you will get just the “classic” recommendation: 10-20 repetitions, so the number 100 is not at all as much as it seems at first glance. Look at a chimpanzee, how many movements of the shoulder joint does it perform?

A set of exercises by Academician Amosov

As you can see, nothing complicated. We know all these exercises well from school physical education classes, but for a very long time, precisely from school, we have not performed them. According to Academician Amosov, nature is favorable to humans: just a little exercise is enough and health problems will subside.

Don't be afraid of high repetitions. Start with the minimum, and you will see for yourself that even for an untrained person, 100 repetitions is a very realistic number.

1. Introduction

2. Physical education and health

3. Practical advice

3.1 Do you need a doctor?

3.2 Verification initial fitness

4. Selection of loads

5. Characteristics of exercises

6. Main complex of control N.M. Amosova

7. Conclusion

8. List of references used

1. Introduction

Nikolai Mikhailovich Amosov - Academician of the Academy of Sciences of the Ukrainian SSR, corresponding member of the Academy of Medical Sciences of the USSR, laureate of the Lenin Prize, Hero of the Socialist Community N. M. Amosov is known as a brilliant surgeon and a broad-minded physician.

Even in the pre-war years, almost simultaneously, N. M. Amosov graduated from medical and polytechnic institutes; he thinks like an encyclopedist scientist, striving to put medicine on a par with the exact sciences and health programs. Evidence of extraordinary literary talent is N. M. Amosov’s story “Thoughts and Heart”, fantasy novel“Notes from the Future” and, finally, the journalistic book “Thinking about Health.” All his life N.M. Amosov relied on his own experience, like a true scientist, questioning any statement. Only after checking this or that position experimentally, often on his own body, could Nikolai Mikhailovich say with confidence: “Yes, this is so.” “My Health System” is a summary of my thoughts, doubts, disappointments and beliefs and a story about how to maintain health in our difficult times. “If there is no strength of character, there is nothing,” said Nikolai Amosov and proved this postulate for 87 years. He joked that he was even more successful as a health specialist than as a surgeon. Amosov's physical education has been heard all over Soviet Union, but in his younger years Nikolai Mikhailovich did not specifically do exercises. His set of exercises appeared for a very prosaic reason: in 1952, the surgeon was so “grabbed” by the spine that he could not operate... Over time, the famous doctor came up with his own experiment to overcome old age: he decided that age can be fought with the help of a strong increase in loads . Nikolai Mikhailovich developed gymnastics: 10 exercises, each with 100 movements. When a dog appeared in the house, gymnastics were added morning jogging. He supplemented the movement system with food restrictions: he kept his weight at 54 kg. This was the “regime of restrictions and loads”, which became widely known. The success was obvious, but over time, Amosov’s plans were somewhat undermined by his health. As he says: “I escaped from a heart attack, but I did not escape from multiple heart diseases.”

In 1986, Nikolai Mikhailovich received a stimulator, and in 1998, an artificial valve and two shunts. Amosov tolerated the operations well and... began doing gymnastics again. Over the course of three months, he gradually increased the load threefold. Its charging consists of 2500-3000 movements, half of which are with 5 kg weights. Amosov worked out several times a day. The famous surgeon ran, of course, not 5 km, as at the beginning of the experiment, but about a kilometer and a half. “I run, but aging, unfortunately, cannot be stopped. As one of the greats said: “Getting old is bad, but this is the only way to live longer,” says Nikolai Amosov, whose optimism you involuntarily envy... Nikolai Mikhailovich died December 12, 2002 at age 89.

· In 2002, a memorial plaque was installed in the Starokrymsky sanatorium.

· In 2005, the Starokrymsk city hospital, the first in the country, was named after this outstanding person.

· A memorial plaque was installed on the house in Old Crimea where Nikolai Mikhailovich lived.

· In Cherepovets, where he was born, there is a Medical School named after. Amosova

Until the end of his life, Academician Amosov followed a daily routine that would strain a 25-year-old guy, not to mention a horse. At seventy-something, he performed two open-heart surgeries a day, working an average of 11 hours a day. At the same time, two operating teams were replaced, the members of which were from a quarter to half the age of Nikolai Mikhailovich. In his free time, Amosov headed the Kyiv Institute of Cardiovascular Surgery of the Ukrainian Academy of Medical Sciences and the famous department of biocybernetics of the Institute of Cybernetics of the Ukrainian Academy of Sciences, and strictly followed his lifestyle.

Academician Amosov was not always a man-machine. He began to develop his system as a retired colonel of the medical service, having retired to the reserve in the late 50s and having a war behind him. A tummy and a full range of diseases loomed ahead. The turning point was the day when Amosov formulated and began to put into practice his now widely known theory of ultimate loads. One of the cornerstones of his theory is the belief that human body has a great ability to self-heal. The key is use (intensive use) of the body!

2. Physical education and health

When forty years ago he published his gymnastics complex and announced the idea of ​​​​the need for heavy loads, many doctors expressed their disapproval of this, and the expression “running to a heart attack” was applied to him, although he did not talk about running then. Over time, views doctors began to change. It is already believed that the pulse after exercise should reach 120 beats per minute. And in fact, if you imagine what kind of physical activity a plowman walking behind a plow, or a digger with a shovel, or a hunter experienced, then what is our 20-30 minutes of exercise? Or even running? If you have consciously decided to follow in the footsteps of a famous surgeon, then you need to get acquainted with his technique in detail.

Before starting classes, you should repeat the standard rationale: physical education strengthens muscles, maintains joint mobility and ligament strength, and improves your figure. Increases minute blood output and increases the tidal volume of the lungs. Stimulates metabolism. Reduces body weight. Has a beneficial effect on the digestive organs. Calms nervous system. Increases resistance colds.

Let's start with some general ideas. The training effect of any exercise, any function is proportional to the duration and severity of the exercise. Exceeding loads, bringing them closer to the limit is fraught with dangers; overtraining is already a disease. Power and duration of training have different effects and must be considered separately: training for strength and duration of function. The most important rule training - gradual increase in the magnitude and duration of loads. Therefore, the rate of increase of both should be chosen “with reinsurance” in order to focus on the “slowest” organs. The load increase curve should approach an S-shape. With low initial fitness, additional exercises should be 3-5% per day of the achieved level. There is no need to reach the upper limits of capabilities.

Training can serve different purposes. For one, the focus is on developing a joint after surgery or training muscles after paralysis, for another, treating asthma by holding the breath according to K. P. Buteyko, the third needs to drive excess fat. The majority, however, need to train the cardiovascular system in order to resist the “diseases of civilization” - general detraining. The heart is trained during any physical activity, this should never be forgotten.

No specific recommendations can be given. The only organ that is truly at risk when physical activity in a detrained person, the heart. However, if the most basic rules are observed, this danger is minimal if the person does not suffer from diseases of cardio-vascular system.

People with heart defects or who have had a heart attack should definitely consult a doctor. Hypertensive patients with persistently high blood pressure (over 180/100). People with angina pectoris requiring ongoing treatment. People who simply suffered from rheumatism in childhood and were not treated for heart defects; those suspected of angina pectoris, those who have pain in the heart, with which they have already been to the doctor; Mild hypertensive patients who do not constantly take medications do not need to go to the doctor for permission to exercise. There is also a group of elderly people - people over 60. As a rule, they already have a set of diseases and “anything can happen.” They also don’t have to go to the clinic like younger people. Of course, you can’t give advice for all cases. If you have doubts, uncertainty and fear about the consequences of physical education, you need to seek advice. The doctor will say: “Be careful!” It is impossible to object to this - caution will not hurt.

The main expression of caution is to gradually increase loads. Do not rush to get healthy as soon as possible! Therefore, it is necessary to check the level of fitness of the body.

3.2 Checking initial fitness

First of all, you need to know your resting heart rate. Based on your pulse while sitting, you can roughly assess the condition of your heart. If in men it is less than 50 blows - excellent, less than 65 blows - good, 65-75 - mediocre, above 75 - bad. Women and boys have about 5 strokes more often.

But that is not all. It is necessary to evaluate the work of the heart at a relatively light load. To do this, you need to slowly climb to the fourth floor and count your pulse. If it is below 100 - excellent, below 120 - good, below 140 - mediocre, above 140 - bad. If it’s bad, then no further tests can be carried out; you need to start training from scratch. The next stage of the heart test is climbing to the 6th floor, but after a certain time. First in 2 minutes, this is just a normal step. And count your pulse again. Those who have a frequency above 140 beats cannot try anymore, they need to train. Others need to count their pulse again after 2 minutes. It should approximately return to its resting state.

13.12.2018

When I was 25 years old, I began to feel my spine. The first thing I felt was my lower back, I felt it hard. That was the first time I heard the diagnosis - “radiculitis”. The condition was new, incomprehensible and very unpleasant.

A bath with a broom, a glass of vodka, a piece of dog skin on the lower back - the first pain remedies in my life did not help at all. I can call this condition “toothache in the lower back.” Several times this state caught me, then went away somewhere, then reminded me again. The lack of understanding of the nature of this condition was psychologically straining.

Then another diagnosis appeared, by the name - “intercostal neuralgia”, a condition when it is difficult and scary to take a deep breath. As experienced patients said, I can’t breathe. Since there was no effective and quick remedy, this also added sadness to my life.

Then pain and heaviness appeared in the shoulders, combined with pain in the neck, which also behaved as they wanted, coming and going at will, without asking me.

After all, you have to understand the time was such, the end of the seventies, doctors did not have a clear answer about the nature of these conditions.

Therefore, if a person gets sick with “radiculitis,” it is often difficult and long lasting. I myself remember these painful states forever.

But, as they say, when the student matures, the teacher appears. Nikolai Mikhailovich Amosov became such a teacher for me. Steve Borisovich Shenkman, Soviet and Russian, spoke about him in the magazine “Physical Culture and Sports” sports journalist, promoter of a healthy lifestyle, researcher of methods for improving the health of the body.

At that time, I subscribed to the magazine “Physical Education and Sports,” which began publishing “8 pages about health.” These pages offered information about natural methods of healing and maintaining health.

In this magazine, I first learned about Academician Amosov and his system for combating spinal pain. The name of Nikolai Amosov did not become known when he performed his first heart operations. Fame came to the surgeon when tens of thousands of people began to read his books about a healthy lifestyle.

I learned several of his important life principles, which became my life rules.

1. Don't rely on doctors to make you healthy. They can save a life, even cure a disease, but they will only get you started, and then - to live reliably - rely on yourself. I in no way underestimate the power of medicine, since I have served it all my life. But I also know a lot about health - theoretically and practically.
2. Doctors treat diseases, but you need to achieve health yourself, because health is the “reserve capacity” of the organs, our entire physiology. They are necessary to maintain normal functional indicators at rest and under stress - physical and mental, and also to avoid getting sick, and if possible, not to die if you get sick. So, these “powers” ​​are not obtained through drugs. Only training, exercises, loads. And - work, patience with cold, heat, hunger, fatigue.
3. Everyone feels what diseases are - an annoying disorder of various functions that prevents them from feeling happiness and even living. The reasons are also known: external “harm” (infection, poor ecology, social upheaval), one’s own unreasonable behavior. Sometimes - birth defects. I affirm: human nature is durable. At least for most people. True, minor illnesses are inevitable, but serious ones most often result from an unreasonable lifestyle: a decrease in reserves as a result of detraining. External conditions, poverty, stress - in second place.
4. Training reserves must be reasonable.

Three main points:

First - food with a minimum of fat, 300 grams of vegetables and fruits daily,, and so that the weight does not rise above the figure (height minus 100) kilograms.,

Second - physical training. Here the matter is more complicated. Everyone needs it, and children and the elderly especially. Since now almost no one physically strains at work, then, in theory, for decent health everyone would need to exercise for an hour a day. But a normal person does not have the character for this. Therefore - at least 20 - 30 minutes of gymnastics, this is approximately 1000 movements, preferably with dumbbells of 2 - 5 kg. I advise you to practice in front of the TV when “News” is shown in order to save time. As an addition to physical education, it is advisable to allocate a walking area on the way to work and back, one kilometer at a time. It’s useful and saves your nerves, given the poor transport. I'm not even talking about jogging - it's unrealistic. But it’s useful.

The third point is perhaps the most difficult: mental control. "Learn to control yourself." But oh how difficult it is! I won’t describe many recipes, including meditation. I use it myself simple trick: when the intensity is high and a lot of adrenaline is released, I focus on rhythmic, rare breathing and try to relax the muscles.

The best thing to do at such moments is to do energetic gymnastics, but the situation usually doesn’t allow it. But anyway, as soon as it allows, work. Excess adrenaline is burned during physical exercise, and in this way blood vessels and organs are saved from spasms. In animals, stress is resolved by flight or fight, but this is not allowed for humans.

I adopted three principles, three “pillars” of health - nutrition, mainly vegetarian, movement and emotional balance from Amosov and use them all my life

1. An interesting question: why do people get sick so often? I think that 90% of people, if they followed the right lifestyle, would be healthy. But unfortunately, the regime requires willpower. But a person has little willpower... Modern official treatment is carried out by the method of “selection and selection” of antihypertensive drugs, of which there are dozens, and which then must be taken for the rest of (!) life.
2. And one more thing: there are many, many bad doctors in the world. I cannot declare indiscriminately: “all doctors are bad.” There are many good ones, but also bad ones. Proof? Ask what they read and what they can do. Only a few practitioners read it. Surgical doctors are more or less capable. Because they simply cannot heal without handicraft. Therapists sincerely believe that they don’t need to be able to do anything - neither do an analysis, nor look at an X-ray, nor puncture the pleura. There are, they say, specialized specialists for this. And we, they say, are general doctors. Like this.

There are many misconceptions in medical science, the main one is the following - doctors are blinded by faith in the power of pills. Advice to move less, stay still, and eat better during illness is contrary to human nature. Movement, muscle activity and partial hunger will help a person recover and not get sick.

The body has powerful protective forces - the immune system, compensation mechanisms. They will work, just give them a little time. Keep in mind that most minor illnesses go away on their own; doctor’s medicines only accompany natural recovery. They tell you: “Cure!”, and you believe: “Good doctor!”

1. If you are lucky enough to get to a good doctor, take care of him and don’t bother him in vain. Remember that a doctor is more than just a specialist. This is not a plumber. Follow the doctor's instructions... to the best of your ability. And don’t ask him for extra medications that you learned about from your neighbors.

If you are young - up to 60! - and there are no symptoms from the organs, then you should not run to the clinic at the slightest discomfort. As I already said, our doctors do not trust nature, they focus on medicine and rest. Be careful not to be captured by them! They will find illnesses and convince you: “Rest and heal!”

1. To be healthy, you need strength of character. How can a person find the optimum in the triangle between illnesses, doctors and exercises? My advice: choose the latter. At least try. Believe me - it will pay off!

N.M. Amosov left behind not only many students, but also his works promoting healthy image life, justifying your own system and view of health. These books, despite the fact that the academician has not been with us for a long time, are still very popular. Thousands of people around the world rely on the system he created from his own experience. One of his legacies is a set of exercises aimed at strengthening the spine and maintaining health until old age. Their effectiveness has been confirmed by many followers of the teachings of the great doctor and scientist. They are especially relevant these days.

Today, children have spinal health problems from the very beginning. early age. Physical inactivity due to a sedentary lifestyle leads to weakening of all muscles. But main role to maintain health, muscles that support correct position spine. This complex consists of 10 simple exercises each performed 100 times and is known as “1000 movements”.

Taking care of his own health, Amosov developed this set of exercises for the spine and joints, starting with 100 exercises and gradually increasing the load. As he himself noted, upon achieving the goal, i.e. After performing each of the 10 exercises 100 times, his back stopped hurting, stomach cramps and cardiac dysfunction began to bother him less. They increase strength and endurance.

An untrained person can start the exercises with 10 repetitions, but be sure to add 10 repetitions every week. In addition, he recommended combining them with daily mileage or fast pace 3 km in 10-12 minutes, or jogging, but with maximum acceleration for the last 100 meters. Acceleration is necessary to increase your heart rate to 130 beats per second, lower speed will not benefit the training.

For this purpose, it is necessary to perform exercises also with maximum speed. He himself spent 25 minutes completing the entire complex. He recommended that some of them be performed outdoors at any time of the year. Only 1, 8, 9 and 10 are done indoors.

When I started doing Amosov’s exercises, the joy of recovery came very quickly. Then I started adding my favorite moves. Physical education helps me in my life and in my profession.

A set of exercises by Academician Amosov

1Lean forward and touch the floor with your fingers, if possible, with your hands. The head moves in time with the body.

2. Leaning to the left, lower your hand as low as possible while simultaneously pulling your right hand to your shoulder. Repeat.

tilt to the right.

3. Raise your left hand and bring it to the opposite shoulder, turning your head in this direction. Repeat with the other hand.

4. Clasp your hands, making turns left and right, turning your head to the beat. Gradually you need to increase the amplitude of movements.

5.Lift left leg and pull it towards your body, clasping your leg below the knee. Pull it as close as possible, repeat with the other leg.

6.Lie down on a stool or bench with your face to the floor. Close your hands behind your head. The body is parallel to the floor. Lift up top part torso as high as possible and return to the starting position. If at first it is difficult to perform this exercise, you can rest your feet on the sofa

7.Grip the back of a chair with your hands and do squats.

8. Push-ups from the floor. While it will be difficult to perform this exercise, push-ups can be done while leaning on the edge of the sofa.

9. Jump alternately from each leg. Perform as high as possible.

10. Birch. Raise your legs up and then place them behind your head.

All these exercises are familiar to each of us from school, which we did in physical education lessons.

As the academician himself said, nature is favorable to us. We ourselves sometimes do not realize the power that it has given us. There is no need to be afraid of doing a lot of repetitions of each exercise. Start with the minimum and gradually increase the load until you reach 1000 movements.

Analyzing modern sets of physical exercises, Amosov saw their common drawback - too few movements that do not give the necessary training effect. A healthy person doing gymnastics, as Amosov believed, should adhere to simple rule- the pulse rate doubles compared to normal, but should not exceed 150 beats per minute. For those over 40 years old, the heart rate should not exceed 130 beats per minute.

Gymnastics, according to Amosov himself, is not aimed at developing strength, but it develops joints, strengthens muscles and ligaments. Therefore, it can be used by everyone. Movements are not able to completely prevent age-related changes in connective tissue fibers, but if they are constantly stretched, this saves them from the deposition of calcium salts.

Amosov identifies three levels of healthy joints. The first one is healthy. The second is up to 40 years of age, when there are salt deposits, recurring pain, limitation of movement (for example, radiculitis, discosis, sciatica), which disappear after treatment. Third, joint pain interferes with life and work (development of arthritis, arthrosis). In this case, treatment is necessary. The disease will not go away on its own.

The only way to prevent joint diseases, according to N.M. Amosov, is exercise. The intensity of joint movement is determined by their condition. For prevention, it is enough to make 20 movements, with the appearance of pain from 50 to 100, with obvious injuries, 200-300 for diseased joints and 100 for healthy ones. The movements must be performed quickly - they load the heart. Amosov did not see the point in frequently changing the set of exercises and inventing complex ones. The main thing is that they are easy to remember and performed without hesitation.

After I became acquainted with Amosov’s exercises more than 30 years ago, my problems with spinal and joint pain went away forever. Then I added my exercises and, as they say, I don’t know grief.

In modern medicine, there are two points of view regarding spinal and joint pain.

The first states that exercise should not be done if there is pain. Patients who trust this point of view experience pain in the spine and joints for weeks, months, years.

The second point of view states that the sooner we begin to perform movements, the faster recovery occurs.

Now patients come to me who have had spinal and joint pain for 8, 10 and even 14 months. During this difficult time for them, they change 12-15 doctors, and not one of them prescribes to patients physical exercise, and persistently prescribe painkillers and anti-inflammatory drugs.

I have a stand in the hall" Movement is the path to health", patients get acquainted with the information at this stand and think about it.

I tell them - if you are with me and Amosov, then things will quickly improve, but at first it will be difficult. Most exercises are performed on machines. They agree and after a week or a week and a half, or even sooner, it becomes easier for them. After recovery, patients come to the gym to exercise periodically to maintain a healthy state.

When I first came to Kyiv for a day and a half, then I set myself the task of seeing Nikolai Mikhailovich. And I completed this task - I found his institute, his office. He was a small, dry old man. I shook his hand with joy and gratitude and told him that thousands of patients have received good help when, despite all the doctors’ horror stories, they began to perform feasible movements and recovered. Reading his books gave me confidence in making difficult decisions in difficult situations when I needed to help the sick. He wished me success with my work. I will always remember this meeting with the doctor, academician, Hero of Labor, and physical educator.

Nikolay Amosov is a cardiac surgeon, author and innovator of cardiac surgery methods. In addition, Nikolai Mikhailovich invented a system of “restrictions and loads” and his own set of exercises, the effectiveness of which is proven by his bright, eventful and long life. Amosov’s gymnastics is called “1000 movements.” Its goal is to combat physical inactivity and health problems, primarily of the spine, which today begin to arise at a very young age. Amosov’s set of exercises includes 10 exercises; the famous academician recommends performing them 100 times. Multiply 100 by 10 and you get 1000 movements.

Nikolai Amosov believed that human health does not depend either on surrounding circumstances or on medicine. The decisive factor is everyone’s choice to be healthy or not. At the age of 40, Amosov felt the beginning of a deterioration in his health, and it was then that he decided to invent something that would not only save him, but would become a panacea for society, which was already suffering from physical inactivity in those years.

To perform Amosov's exercises you do not need either strength or endurance. You can start with 10 repetitions, but add ten repetitions weekly.

Amosov recommended his complex combine with daily jogging: either 2 km in 12 minutes, or jogging, but with maximum acceleration in the last 100 m. Acceleration is necessary to increase the heart rate to 130 beats per second, a lower figure will not benefit the training. It is for this purpose that when performing the exercises of Academician Amosov, maximum tempo is required.

All 1000 movements took Amosov himself 25-30 minutes. In addition, Amosov performed all exercises (except 1, 8 and 9, 10) in the fresh air at any time of the year.

Now many people are against running because it puts a lot of stress on the spine, which can lead to protrusions and hernias. It is recommended to replace running with Nordic walking.

There are a lot of opponents of Nikolai Amosov’s gymnastics in the ranks of doctors. Their opinions agree that 100 repetitions is too much load. However, while he could, Amosov fought their allegations. If you only tie and untie your shoelaces throughout the day, you will get just the “classic” recommendation: 10-20 repetitions, so the number 100 is not at all as much as it seems at first glance. Look at a chimpanzee, how many movements of the shoulder joint does it perform?

Just start with a few reps and gradually work your way up to a hundred. The main thing is regular exercise. Even if you miss one day, you will have to start all over again.

A set of exercises by Academician Amosov

1. Bend forward. We touch the floor with our fingers, and if possible, with our palm. The head moves in time with the body.

2. Tilts to the side - “pump”. Leaning to the left right hand pulls up to the armpit, left hand reaches down.

3. Throw your hand up and lower it back behind your back. The right hand reaches for the left shoulder blade, the left hand for the right. The neck moves to the beat.

4. Hands clasped on the chest, we make turns left and right, turning our heads at the same time. The movement of the hands should increase the amplitude.

5. IP – standing, we throw our knee to our chest, press it as high as possible with our hand, and make alternating movements with both legs.

6. Lie down hip joint and belly on a stool face down, hands clasped behind your head, body stretched with a string parallel to the floor. By bending at the lower back, we raise the upper part of the body as much as possible.

7. We take our hands behind the back of the chair and squat.

8. We rest our hands on the sofa (or, if possible, on the floor) and do push-ups.

This is the minimum necessary for everyone to maintain joints and spine in satisfactory condition. The great Nikolai Mikhailovich Amosov, at the age of 40, felt his first ailments: interruptions in the heart (arrhythmia), excess weight, problems with the spine. With his characteristic enthusiasm and energy, he began searching for means to combat physical inactivity and detraining and wrote the book “Heart and Sports” and the famous complex gymnastic exercises"1000 movements".

About the Amosov system.

Nikolai Amosov believed that human health does not depend either on surrounding circumstances or on medicine. The decisive factor is everyone’s choice to be healthy or not.

To perform Amosov's exercises you need both strength and endurance. You can start with 10 repetitions, but add ten repetitions weekly. Amosov recommended combining his complex with a daily jog: either 2 km in 12 minutes, or jogging, but with maximum acceleration in the last 100 m. Acceleration is necessary to increase the heart rate to 130 beats per second; a lower rate will not benefit the training. It is for this purpose that when performing the exercises of Academician Amosov, maximum tempo is required. All 1000 movements took Amosov himself 25-30 minutes. In addition, Amosov performed all exercises (except 1, 8 and 9, 10) in the fresh air at any time of the year.

A set of exercises by Academician Amosov

1. Bend forward. We touch the floor with our fingers, and if possible, with our palm. The head moves in time with the body.

2. Tilts to the side - “pump”. Leaning to the left, the right hand is pulled up to the armpit, the left hand is pulled down.

3. Throw your hand up and lower it back behind your back. The right hand reaches for the left shoulder blade, the left hand for the right. The neck moves to the beat.

4. Hands clasped on the chest, we make turns left and right, turning our heads at the same time. The movement of the hands should increase the amplitude.

5. IP – standing, throw the knee to the chest, press with your hand as high as possible, make alternating movements with both legs.

6. Lie with your hip joint and stomach face down on a stool, hands clasped behind the head, body stretched with a string parallel to the floor. By bending at the lower back, we raise the upper part of the body as much as possible.

7. We take our hands behind the back of the chair and squat.

8. We rest our hands on the sofa (or, if possible, on the floor) and do push-ups.

9. Jump on each leg as high as possible.

As you can see, nothing complicated. We know all these exercises well from school physical education classes, but for a very long time, precisely from school, we have not performed them. According to Academician Amosov, nature is favorable to humans: just a little exercise is enough and health problems will subside.

The author of the “thousand” himself performed each exercise 100 times at the maximum pace, the whole complex took him about 30 minutes, and the heart rate reached 110–120 beats/min. The result is a regime close to aerobic training. But this is a peak that not everyone can reach in a few years. regular classes. And you need to start with 4-5 exercises of 10-15-20 repetitions of each, that is, no more than 100 movements in one workout, exactly 10 times less than the “sky-high peak”.

The author himself emphasizes that he does not consider his complex ideal: “It was developed taking into account my problems with the spine and shoulder joints. Depending on your individual characteristics, you can choose exactly those exercises that are more suitable for you, and not perform all the thousand movements.” A very sober and productive look at your personal creativity.

However, if you have not yet reached old age (up to 60 years old) and do not have significant impairments in the functioning of the cardiovascular system, then you can easily take the advice of an academician and choose for yourself several exercises you like, starting with small ones (10–15 repetitions) and gradually increasing the number of repetitions in each exercise to some individually optimal value.

Besides physical training Nikolai Mikhailovich also suggested limiting caloric intake diet, in order to balance the amount of energy entering the body and expended. Therefore, he defined his life credo as a MODE OF LIMITATION AND LOADING, which, simply put, means: to be healthy, you need to eat less and move more. Really, what could be simpler?! All that remains is to put this slogan into action. And throughout his fruitful 90-year life, the academician proved the correctness of his ideas.

Don't be afraid of high repetitions. Start with the minimum, and you will see for yourself that even for an untrained person, 100 repetitions is a very realistic number.