Exercises on the anokhin system. The doctors. K. anokhin (b. ross) volitional gymnastics psycho-physiological movements. The main requirements that a properly developed body of a man and a woman must satisfy

Many outstanding athletes of the 20th century were engaged in Anokhin's system. The famous fighter and Samson used volitional gymnastics, the legendary brigade commander Kotovsky also trained according to this system. Anokhin himself said that his gymnastics does not endow superhuman abilities, but allows him to strengthen his health, gives beauty to the shapes and outlines of the figure. And most importantly, it returns the natural strength lost as a result of civilization.

Gymnastics is based on willpower

Since no shells are used during the exercise, any muscle tension is controlled only by willpower. A person independently strains certain muscle groups, imitating overcoming resistance. The effectiveness of volitional gymnastics is confirmed by the fact that it is still relevant, including among professional athletes.

Regularly doing Anokhin's gymnastics, the athlete gains power over his own muscles. It does not depend on external factors and strains exactly those muscles that need to be strained to perform a specific task or physical work. No wonder the athletes of the past were so proud of their muscles: they achieved excellent results without barbells, dumbbells, protein shakes and other synthetic food.

The principles of gymnastics Anokhin

Strong-willed gymnastics Anokhin is based on eight basic principles. First of all, while doing the exercises, you need to concentrate all your attention on the involved muscle or muscle group. It is necessary to do gymnastics seriously, thoughtfully, without rushing. It is not worth increasing the amount of exercise, it is better to focus on getting all the muscles to work correctly.

Anokhin gave a very important role to the breathing of an athlete. The recommendations for each exercise clearly state how to breathe while performing this or that movement. Each movement should be accompanied by the greatest tension of the involved muscle and complete relaxation of the remaining muscles. In order to monitor the result, you need to do gymnastics with a naked torso, without leaving the mirror. After doing the exercises, Dr. Anokhin recommended taking a shower and rubbing the body with a towel.

Dr. Anokhin pointed out that playing sports will not give the desired result without proper nutrition... The food should be balanced and varied. The main emphasis on meat should not be done: athletes of the past ate a lot of plant foods and had well-developed muscles.

Strong-willed gymnastics Anokhin found her first admirers more than a hundred years ago, at the beginning of the twentieth century. Due to its simplicity, safety and effectiveness, this exercise system is still in demand today. Anokhin's gymnastics is chosen by people who want to quickly put their body in order or without special efforts keep it in good shape. They are ideal for those who do not have time for fitness rooms or, for medical reasons, cannot play sports.

Physician-athlete

Alexander Konstantinovich Anokhin, born in 1882, was an excellent doctor, but his true passion was sports and a thirst for knowledge of human capabilities. Living and working in Kiev, Anokhin promoted in every possible way healthy image life, coached weightlifters, he himself was an example to follow, surprising others with a huge physical strength and an athletic figure.

But he was not purely a practitioner. Alexander Konstantinovich was interested in the deep nature of things, he tried to create a system of exercises that develops, first of all, physical strength, not muscles. At the head of the system, he put a person's ability to subdue individual muscle groups by an effort of will. Anokhin excluded any external influence from his volitional gymnastics: barbells, dumbbells, exercise equipment. All muscle work was done by internal volitional effort. In this case, the most important role was assigned to correct breathing and full concentration of attention on the required muscle groups.

After Anokhin, many theoretical and practical materials remained, written by him under the name Ross, but the book “Strong-willed gymnastics. Psycho-physiological movements ". It was reprinted several times and still remains a full-fledged study guide. It not only describes in detail all the exercises, but also gives a detailed theoretical basis for the effectiveness of this gymnastics.

Briefly about the essence of volitional gymnastics

Anokhin's system is very easily mastered even by unsportsmanlike people. The exercises are intuitive and technically simple. A person performs gymnastic movements, while consciously and concentratedly tensing certain muscle groups. At its core, Anokhin's system resembles modern isometric exercises, but its main difference from them is the complete absence of external influences: simulators, dumbbells, weights, and other shells.

The main gymnastic tools are will and nerve impulses that are sent to the muscles. During Anokhin's volitional gymnastics, a person clearly represents the overcoming of an imaginary effort. The better the imagination is used, the more the muscles are loaded. With proper concentration, the body works in the same way as when lifting or pushing away real weights.

Anokhin said that without nerves, muscles can be considered dead capital. Huge muscles don't mean tremendous strength. He liked to give examples of cases when slender people lifted incredible weights, broke chains or ran at incredible speed in dangerous situations. Anokhin believed that in every person there is a hidden reserve of powerful forces, and the key to this reserve is nervous system or will.

The Russian volitional gymnastics created by him is based on this conviction. Willpower is a reliable and always available means with which you can give your muscles a variety of loads at any time. Anokhin argued that, in addition to a fit, strong and dexterous body, his gymnastics gives a person invaluable skills: the ability to control and feel his own body at a completely new level, as well as the ability to use the body's hidden reserves of his own free will, and not only in borderline situations.

Breath

Anokhin considered correct breathing obligatory and essential element strong-willed gymnastics. In his book, he devoted an entire section to breathing, convincing readers that inhales and exhales, taken at the wrong time, convulsive breathing, and his delay negate the effect of volitional and physical efforts. To prevent this from happening, at first, you need to carefully control each inhalation and exhalation when performing gymnastics, until correct breathing becomes automatic. This can take a few days or a couple of weeks, but such an extremely useful and important skill cannot be neglected. It is no coincidence that Anokhin described the breathing pattern for each exercise of volitional gymnastics.

Basic principles of the Anokhin system

Before starting to study according to the Anokhin system, it is important to learn and master its main principles. This will help you perform exercises more meaningfully, learn to control your movements, understand and analyze sensations in the muscles, and most importantly, improve the final result.

1. Concentration. Movements are performed with maximum concentration of attention.
2. Voltage. Muscles must be loaded with extreme tension, this is achieved through the effort of will and imagination, that is, imitation of a certain load.
3. Localization. One must learn not to dissipate energy, but to focus the effort on the right muscles and muscle groups. Gradually, this skill is being improved, over time, a person can easily shift the volitional effort to different muscles and change the intensity of the load at will.
4. Flawless technique. In volitional gymnastics, the quality of exercise performance is much more important than their quantity. It is better to do the exercise three times correctly than ten times incorrectly. Strength will surely come with time, but getting rid of mistakes in technique or breathing that have become a habit is very troublesome.
5. Continuity. Do not take breaks from the exercise program. Gymnastics should become an indispensable and desirable part of every day, without exception.
6. Visualization. Anokhin recommended working out naked or in sports shorts in front of a mirror to see how the muscles work.

Advantages of the Anokhin system

According to the opinions of those who have already tried the set of exercises in practice, the set of exercises has the following advantages:

• Efficiency. Gymnastics takes a total of only 20 - 30 minutes a day, but it can radically change a person's appearance and well-being in a few weeks.
• Safety. You need to try very hard to hurt yourself by doing volitional gymnastics Anokhin. All exercises are performed smoothly, without external loads, all muscle tensions are created by internal volitional effort.
• Purposefulness. The volitional effort can be transferred to the desired muscle group. For example, you can pump your biceps or lower legs more, if necessary.
• Simplicity. The exercises are technically simple and the movements are natural. There is enough desire for classes, 20 minutes a day and a small room.
• Special skills. The system trains not only the body, but also the will, the ability to concentrate and control your body. These skills are useful in a wide variety of areas of life.
• Saves time and money. Anokhin's gymnastics takes very little time; it can be done at home or in the office. So to quickly regain muscle tone and a fit figure, no need to spend money on a pool, fitness room, personal trainer or home exercise equipment.

Restrictions

There are practically no restrictions for classes according to the Anokhin system. The author himself, in his book, forbade only children to do gymnastics. For the rest, the exercises are available to everyone who has momentary health. As evidenced by numerous reviews. Volitional gymnastics is dangerous for injured muscles and tendons that need rest. You should not deal with exacerbations of chronic ailments of the joints and spine, during the flu, colds, fever. But these warnings are most likely unnecessary, a reasonable person will not load the body during an illness, when the body needs all the resources to recover.

Program

There are 15 exercises in Anokhin's system. All of them are in strict order, the author categorically prohibits changing their places or excluding them from the program. Illness can be a good reason, for example, if your knee hurts, then you can exclude squats.

The exercises are performed twice a day: in the morning and in the evening. Each exercise is done 10 times, but it all depends on physical capabilities person. If you do not have enough strength and endurance, then you need to do the maximum amount with extreme effort and correct technique... Each exercise takes 5-6 seconds, that is, 10 repetitions last about a minute.

The Beginner's Starter Program is 12 weeks long. The first two weeks you need to do the first five exercises. So it becomes possible in a sparing mode to get used to volitional gymnastics, to master the correct breathing and rhythm of movements. Then, every week, one exercise is added to the complex according to the list. In the 12th week, a person will perform 15 exercises in the morning and in the evening, which will take him a total of half an hour.

To obtain maximum effect, you should adhere to the following recommendations:

• Exercise is done twice a day, preferably before breakfast and before bed. Ideal time: in the morning at least half an hour before meals or an hour after breakfast, and in the evening half an hour before dinner or a couple of hours after it.
• Ventilate the area before exercising.
• After gymnastics, you need to take a shower and rub yourself thoroughly with a towel.
• For Anokhin's system to give best result, it is desirable to get enough sleep (on average 8 hours) and to observe moderation in food. Of course, sleep deficit is a problem of our time, but for the sake of good health and Have a good mood along with gymnastics, you can instill in yourself another useful skill: go to bed early.

results

Gymnastics has a beneficial effect on people with different constitutions. For 12 weeks of the program and fat man, and lean girl, both the elderly person and the athlete receive noticeable changes in well-being and appearance. Strength appears in the muscles and ease of movement, posture is leveled, overall endurance increases, in addition to muscles, joints and ligaments become stronger. Thanks to the Anokhin system, the work of the heart and lungs improves, skills are strengthened correct breathing and the ability to focus.

Reviews of practicing volitional gymnastics Anokhin

Of course, there are people who criticize Anokhin's system, but their claims are most often associated with overestimated expectations. A person sees that his muscles are not growing, and begins to blame the exercises, which are designed for a completely different effect. Gymnastics is primarily aimed at developing strength, endurance and will, and the relief of muscles and their slight growth are pleasant bonuses.

More often than not, the exercise system receives the most flattering reviews. Strong-willed gymnastics Anokhin, in the opinion of its practitioners, provides a comprehensive positive impact on the body.

Those who used the set of exercises noted a significant increase in endurance, strengthening of immunity, the manifestation of outlines different groups muscles. People who work at the computer for a long time felt an improvement in posture, disappearance of back pain and cervical spine spine. Former athletes Those who left classes for medical reasons, practicing volitional gymnastics, noted a decrease in weight, an increase in the general tone of the body, an increase in strength and endurance, and the disappearance of the flabbiness of previously trained muscles.

A set of exercises

When performing the exercises, it is worth remembering that they must be done in the exact order recommended by Dr. Anokhin:

• Feet approximately shoulder-width apart, both arms apart, fists clenched, palms turned up. Then the arms are bent at the elbow until the fists touch the shoulders, while inhaling through the nose. In the reverse movement, the fists are turned 180 °, the arms are extended to their original position with an exhalation. It is necessary to imagine how the hands, bending, lift a large weight, for example, weights, and unbending, as if pushing away something massive.

• The stance does not change, but the body is slightly tilted. Arms are extended in front of you. First, the arms spread apart, as if stretching a speculative expander, at the same moment an even breath is taken through the nose. Then, with an exhalation, the arms are brought back to their original position, as if squeezing an invisible hard ball.

• Lie on the floor or on the bed. The body is straight, hands behind the head. Imagine that weights are attached to the legs. Raise one leg, then lower it, but not touch the floor, and at the same time raise the other leg. The body must remain stationary. Breathing without delay and jerking, exhale through the mouth, inhale through the nose.

• Place your hands on the back of a chair or on a high windowsill. Straighten your body, stand up on your toes. Do a deep squat, with a willpower, straining the muscles of the legs, as if on the shoulders heavy weight, touch the buttocks to the heels, which should remain raised. Inhale air while squatting, exhale while lifting.

• The back is straight, the legs are slightly apart, the arms are spread apart and bent at the elbow at a right angle. At the first stage of the exercise, the arms are straightened upward with effort, as if they are raising a log above the head, when the arms return to their original position, one can imagine that they are closing a heavy hatch. Inhale when raising the arms, exhale when they lower.

• Take a lying position, imagine a heavy plate on your back, start doing slow push-ups, but not letting your chest touch the floor. Inhale when moving the body down, exhale when lifting the body.

• The back is straight, both hands are directed to the sides, during the exercise, only fists, clenched and turned with the palms down, move, they mirror-like rise and fall, as if trying to lift a weight or press something. Breathing without delay and jerking, exhale through the mouth, inhale through the nose.

• Lie on the floor, fold your palms on your chest, they can even create additional pressure, imagine a heavy slab on your chest and do chest lifts. The legs and lower torso should remain motionless. Exhale when lifting the chest, inhale when lowering it.

• The legs are slightly apart and slightly bent at the knees, the body is tilted, the arms are first lowered along the body. Then you need to imagine descent from the mountain on skis, your hands seem to make repulsive movements with sticks, with effort rising to shoulder height and with effort returning to their original position. In addition to the arms, you need to strain the muscles of the press and back. Breathing is even and without jerking, it is desirable that the exhalation coincides with the maximum effort.

• Stand straight, feet together, put your hands on the back of a chair or other sufficiently high support. With effort, simultaneously raise the socks of both legs while inhaling and lowering the socks on the exhale.

• Stand up straight, lower your arms along the body, press your elbows to your sides, clench your fists. Imagine that the hands are alternately raising heavy dumbbells, bending at the elbows, and when unbending, pushing something stubborn down. Breathing is even and without jerking, you need to try to exhale coincides with the maximum effort.

• Stand up straight, legs slightly apart, outstretched arms hitch over your head, turn the body to the side by 90 ° and make a tilt with effort, return to its original position, and then immediately make the same tilt to the other side. Exhale when tilting the body, inhale when lifting it.

• The body is straight, the feet are parallel, the hands lie on the windowsill or the back of the chair. Raise on toes, imagining a lot of weight on your shoulders. Exhale when the body rises to the toes, inhale when it comes down to the heels.

• The legs are apart and bent at the knees, the bent arms are along the body, the elbows are pressed to the body, the body is tilted. The pose resembles that of a skier riding downhill. With an exhalation, both arms unbend at the elbows, and then, while inhaling, with effort take their original position, the shoulders and body are motionless, the movement imitates the pushing off of the snow with sticks.

• Stand up straight and make movements as if hands alternately raise heavy weights up from the shoulder. Breathing is even and without jerking, it is desirable that the exhalation coincides with the maximum effort.

Regular and correct execution exercise will help you achieve remarkable results.

All 15 exercises are arranged in a well-known, strictly defined order, which cannot be violated in any way.

Start the exercises with 5 numbers, and then add 1 number every week, so that after 3 months you will be exercising in fifteen numbers.

The first 2 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.

Pay attention to breathing, which is often ignored and extremely important. When describing the exercises, each time it is indicated exactly how in this case you need to breathe. In no case should you make movement while holding your breath. This negates all the work.

Description of movements.

Obligatory and accurate execution of movements, their order and number alone can 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

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, while at the same time raise your feet high. Heels together. Then return to the previous position. Legs should be tense all. You should be able to feel your calves and thighs.

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

• 8 WEEK - add exercise number 11 and throughout the eighth week do 11 exercises (1 to 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 one straightens (goes down). The elbows are motionless, near the sides. When bent, the palms are facing upward, when unbending - to the sides. when bending, you strongly pull the hand, and when unbending, you squeeze, push it down. Hands should be completely straightened when lowering.

Breathing is even and calm.

• 9 WEEK - add exercise 12 and throughout the ninth week do 12 exercises (# 1-12)

12. Turns and bends of the trunk

10 times in the morning. In the evening 5-10 times. 11 Stand straight. Legs together. Chest forward, back straighten. The left arm is bent at the elbow, 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 in turn. The whole body and head are motionless.

Breathing: even and calm without delay.

At the end of the course of 12 weeks (3 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.

Here you can download the book by A.G. Anokhin fully.

One phrase

One wise man said:

"The best medicine for a person is love and care." Someone asked again: "What if it doesn't help?" The sage replied: "Increase the dose!"

_____________

_____________

Clever Owl

The world begins with me.

WOLF 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 life of the author, even the Niva magazine, 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. Author of many articles on hygiene and physical development, Anokhin approached the principle of execution in a new way physical exercise... 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 Gakkenshmidt, 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: “Strong-willed 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 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.

1. The main stand. Raise your arms to the sides and clench your fingers into a fist, turn your palms up. Strongly straining biceps shoulder (biceps), bend your elbows. Bending your arms, simulate a pull. great severity... With your hands touching your shoulders, turn your fists with your palms to the sides and begin to unbend your arms as if you were pushing a large weight to the sides. In this case, you must strain triceps shoulder (triceps) and biceps should be relaxed. Bending your arms, inhale, and unbending, exhale. Inhale through the nose, exhale through the mouth.

2. Feet shoulder width apart. Raise your hands forward, clench your fingers into a fist. Strongly tensing the muscles of the arms and back, spread your arms to the sides, then begin to bring them in front of you, tensing mainly pectoral muscles as if you are tightly squeezing something in front of you. When spreading the arms, breathe in, when mixing, breathe out. Try to keep the muscles not participating in the exercise relaxed.

3. Lie on your back with your hands behind your head. Keeping your torso motionless, alternately raise and lower your legs quickly and with tension. Raise your legs to approximately 50 degrees. Do not touch the floor with your heels during the exercise. Breathing is even. The abdominal muscles and the muscles of the legs should be strained.

4. Place your hands on the back of a chair, put your heels together, socks apart, straighten your back, look in front of you. Sit down slowly, with tension until the buttocks touch the heels. Then begin to straighten your legs with tension in the quadriceps muscles of the thigh, as if you were lifting a large weight on your shoulders. While squatting, exhale, while lifting, inhale.

5. Place your feet apart. Spread your arms to the sides, clench your fingers into a fist, palms up. Look straight ahead, chest forward. Straining your muscles, raise your straight arms up as if you were lifting a load. Then take a breath and begin, with the tension of the broadest muscles of the back, lower your arms down - exhale. ,

6. Do push-ups lying on the floor, keeping the whole body in tension. Keep your torso and legs in a straight line. As you exercise, do push-ups on your fingers. Bending your arms, inhale and touch the floor with your chest, unbending - exhale.

7. The main stand. Raise your straight arms to the sides, clench your fingers into a fist, palms down. With tension, begin to alternately raise and lower your brushes. Breathing is arbitrary.

8. Lie on your back on the floor. Cross your arms over your chest. Leaving motionless lower part torso and legs, with strong abdominal muscle tension, begin to lift your head and chest as if you were lifting with a weight lying on your chest. When lifting, exhale, when lowering, inhale.

9. Place your legs apart with your knees bent. Lift up left hand forward, right along the body. With the tension of the pectoral and lats of the back, lower the left arm down, and the right arm with tension. deltoid muscles lift forward. V next lesson raise your arms to the sides, and then forward again. Breathing is even.

10. Place your hands on the back of a chair, put your heels together, and make your back a little stooped. With muscle tension, straighten your back, at the same time raise your feet up as high as possible, resting on your heels. During exercise, the muscles of the thigh and lower leg should be strongly tense. When raising your feet, inhale; when lowering, exhale.

11. Place your feet apart. Bend and unbend your arms alternately in elbow joints keeping your elbows motionless. When bending the arms, the palms are facing up, and when unbending, towards the body. When bending the arms, all attention and tension should be concentrated on the biceps, and when extending, on the triceps. Breathing is even.

12. Place your feet apart. Lift your hands up with tension and connect them into a "lock". Turn to the right and, contracting your abdominal muscles, tilt your torso down. Then do the exercise in left side... While tilting, exhale, raising your arms up - inhale.

13. Starting position is the same as in exercise 10. Strongly straining calf muscles, rise on your toes, and then lower your entire foot. Do not bend your knees during exercise. Rising on your toes, breathe in, and when lowering, exhale.

14. Place your feet apart and bend your knees slightly. While contracting your abdominal muscles, tilt your torso forward while bending your elbows and contracting your biceps. Then, with the tension of the triceps, begin to unbend the arms at the elbow joints as far back as possible, simulating the pushing back of the weight. Straighten your torso and lower your arms down. While tilting the body, exhale, straightening - inhale.

15. The main stand. Right hand lift up, bend the left to the shoulder. With tension, alternately change the position of the hands. Raising your arm up, strain your triceps, and lowering your arm to your shoulder, strain your biceps and latissimus back. Breathing is even.

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Today, a huge number of gymnastics are distinguished. They can be used for a variety of purposes, and therefore it is often easy to confuse what exactly you need. Today we will take a closer look at what Anokhin's gymnastics is. She is quite popular, but at the same time she has a narrow circle of followers. That is why not everyone will be able to do it.

The essence of Anokhin's gymnastics

Gymnastics was created by a doctor who devoted his life not only to medicine, but also to sports. That is why it has no contraindications for health and is suitable for everyone. You may hear another name for gymnastics - the warrior's path.

The essence of Anokhin's gymnastics

That is, only strong-willed strong people will be able to fulfill it. This is a task to test your willpower. So, it has special indicators. Firstly, its main essence lies in the fact that it is necessary to strain each muscle group separately, then weaken it. It is important to have an idea of ​​the load that you can put on. These classes will help you tone your muscles, strengthen them and, most importantly, you can easily control your body, you can develop one or another muscle group separately.

The basic principles of Anokhin's gymnastics

There are eight basic principles of doing this gymnastics.

• The main thing is concentration. Think about which muscle you are developing, which muscle group you are pumping, only after that the result will be exactly what you need.
• It is necessary to increase the number of exercises, the frequency and strength of their implementation gradually, there is no rush here.
• requires that we breathe correctly.
• Performing gymnastics, you need to strain your blood vessels as much as possible, which work, this also applies to muscles.
• It is necessary to strain only those muscle masses that are working now, that are being reduced.

The basic principles of Anokhin's gymnastics

• It is better to do it in front of a mirror, it is best to do it naked. This will help ensure that you are doing the exercises correctly. In front of the mirror, you must do it at least at the beginning, then, when you do it automatically, you can refuse the mirror.
• After completing the exercise, you need to take a shower. After a shower, you need to rub yourself with a towel, we do this intensively. This will help relax the body.
• Nutrition is the key to your success. You need to eat wholesome and healthy food. Indulge in vegetables, fruits and meat products. But remember, there is no need to increase the amount of meat in your diet. Many people think that if you are doing athletics, you need to increase the portions of meat, this is a misconception. Eat as usual, just add some vitamins and minerals.

How to study according to Anokhin's method?

Classes will take approximately 20 minutes a day. You will spend no more than five seconds for each exercise; you need to perform it about 10 times a day. We do two approaches.

How to study according to Anokhin's method?

We do not start training with all the exercises at once, the first five will be enough for you to start. There are 15 of them in total. Then we add one of them every week. After three months, you will be able to use the whole complex in your studies.

Anokhin's gymnastics exercises

There are fifteen exercises in the complex of this gymnastics. Anokhin's gymnastics is complex complex, which must be done in order and do not change the sequence.

1. We raise our hands to the sides, squeeze our hands into fists, turn our palms up. Next, we tighten the shoulder muscle groups, it is the biceps muscle groups that should work. We bend and unbend our arms, imagine that you are lifting a huge load, imitate it.
2. We bring our hands forward, clench our fist. We spread our arms, imagine weights, you can think about dumbbells.
3. We lie on our backs, we hold our hands behind our heads. Raise our legs in turn. We are also thinking about weighting materials.
4. We hold on to the back of the chair, do squats.
5. Feet shoulder width apart, arms to the sides, raise and lower your arms.
6. We accept an emphasis lying down, strain the body, perform push-ups.
7. We place the handles, we rotate the muscle groups.
8. We lie down on the floor, arms crossed on our chest, raise chest, we keep the body in tension.
9. The legs are bent at the knees, one hand is lowered, the other is raised up. We change hands one by one.

Anokhin's gymnastics exercises

1. We hold on to the back of the chair, raise the socks up, then lower our feet to the heels.
2. We put our hands in front of us and unbend at the elbows.
3. We bent our arms into the lock, turn to the side and bend over, then also in the other direction.
4. We stand near the chair, lower ourselves from heel to toe.
5. Bend your knees and bend back and forth.
6. One arm is up, the second is bent at the elbow, we change their position and position.

Think about the weight, how hard you lift them. This is where the will and inner strength are hardened. This will help build up muscle mass and tidy up the general condition of the body.

Video of Anokhin's gymnastics exercises

If you have just started classes, then the video gymnastics Anokhin will help you. You can find it on the Internet. They are found on almost all video sites. There you can carefully consider the execution technique.

Video of Anokhin's gymnastics exercises

If suddenly you do not understand how to do it, then you can view it again and pause. The video will help beginners understand the executions volitional exercise... You will find rules and techniques for performing, as well as theory about these exercises.