Today, men are very busy because we live in a society with a dynamic culture that leaves little time for regular exercise. Against this background, Charles Atlas developed an excellent 10-minute set of basic physical exercises. Of course, 10 minutes of exercise a day will not be able to correct the shortcomings of the body and restore good health. physical form, but they are quite enough to prevent muscle atrophy and maintain good physical shape. This method of exercise showed very good results. The undoubted advantage of this complex is that you do not need any additional devices.
So, are you ready to start? So let's get ready and get to work!
A set of physical exercises
Stretching the spine. This simple exercise will keep your spine flexible. Stand up straight and put your hands behind your head in a “lock”. Then bend over so that your elbows touch your knees. Return to starting position. Do 12 reps.
Deep squats. This exercise is the basis for a good study of the quadriceps of the thigh, buttocks and muscles - leg flexors. Put your feet shoulder-width apart, put your hands on your waist. Squat down to the floor. Straighten up and repeat the exercise 12 times.
Finger lifts. This exercise develops calf muscles. Place your feet a little narrower than shoulder width. Get high on your toes. Drop your heels to the floor. To increase the load, you can stand with your toes on a small elevation, for example, on a thick book, and do the exercise in this way.
Push-ups from the emphasis lying down. Lean on the toes of elongated straight legs and on two hands spaced shoulder-width apart. Lower your straight body to the floor by bending your arms, then return to the starting position by pushing up from the floor with your hands. To work out different muscle groups, decrease or increase the width of the arms.
Body lifting. Sit on your buttocks (preferably on a rug). Raise your straight legs and place them on a chair or sofa. Then lift your buttocks and torso as high as you can. Return to starting position.
Leg lift. This exercise will work out the press, it is one of the main ones. Sit on the floor and stretch your straight legs in front of you. Place your hands on the floor behind the body. Quickly raise your straight legs up so that your body and legs form a V. Lower your legs.
Bike. This exercise will perfectly work out all the abdominal muscles, it is very simple to perform. Lie on the floor, clasp your hands behind your head, raise your legs at a 45-degree angle to the floor and begin to slowly imitate pedaling. When the left knee is on top, lift the torso and touch it with the right elbow. Then do the same with the right knee and left elbow.
Introduction
Physical exercises, a set of exercises and classes
physical education
Conclusion
Bibliography
Introduction
The formation of man at all stages of his evolutionary development took place in close connection with active muscular activity. The human body develops in constant motion. Nature herself ordered that a person needs to develop his physical ability.
The child has not yet been born, and its future development is already interconnected with physical activity. The need for movement is a characteristic feature of a growing organism.
Unfortunately, an adult feels much less need for movement than a child. But movement is as necessary as food and sleep. The lack of food and sleep is captured by the body, causing a whole range of painful sensations.
Motor failure goes completely unnoticed, and is often accompanied by even a sense of comfort. With a lack of motor activity, the body's resistance to colds and the action of pathogens decreases. Persons leading a sedentary lifestyle are more likely to suffer from respiratory and circulatory diseases.
A decrease in physical activity, combined with a violation of the litanium regimen and an unhealthy lifestyle, leads to the appearance of excess body weight due to the deposition of fat in the tissues.
Huge number of people different ages engage in physical culture in order to improve well-being, improve health, become strong, dexterous, enduring, have slim figure, Good developed muscles. Physical education is, as it were, a compensation for the fact that we are deprived of such natural physical activities as running, jumping, swimming, walking, etc.
Fulfilling physical exercises, a person enters the world of new sensations, positive emotions, acquires good mood, cheerfulness, cheerfulness, feels a surge of strength.
Medical science has established that systematic physical education, compliance with the correct motor and hygienic regime are a powerful means of preventing many diseases, maintaining a normal level of activity and working capacity of the body.
When performing physical exercises from working muscles, joints and ligaments to the central nervous system, in particular, to the cerebral cortex, a large number of signals arrive, which, in turn, from the central nervous system sent to all internal organs - to the heart, lungs, muscles, etc. There is an increase in cardiac activity and respiration, the speed of blood flow through the vessels increases, arterial pressure, increases metabolism. Degree of activity change internal organs depends on the nature of the work; the more complex and intense the muscle movement, the more pronounced the changes in the internal organs.
Regular exercise, especially when combined with breathing exercises, increase mobility chest and diaphragms. In those involved, breathing becomes rarer and deeper, and the respiratory muscles become stronger and more resilient. With deep and rhythmic breathing, the blood vessels of the heart expand, resulting in improved nutrition and oxygen supply to the heart muscle.
Under the influence of regular physical exercises, human muscles increase in volume, become stronger, their elasticity increases; in the muscles, the number of functioning capillaries increases several times, which, at rest, are in a collapsed position and blood does not pass through them. At muscle contractions The capillaries open and blood flows through them. As a result, venous stasis decreases, the total amount of circulating blood increases and oxygen delivery to organs and tissues improves.
The state of our health largely depends on how and how much we move. In addition, the impact of physical activity on our mood and mental performance is often greater than it seems at first glance. Unfortunately, the program physical education Universities provide too little time for physical education. Independent systematic physical training is necessary. and sports. A daily portion of physical exercise should be as necessary for you as the morning toilet, like brushing your teeth. But before that, you should know that for the normal functioning of the body, each person needs a certain minimum of physical activity.
Not so long ago, experts determined how much time you need to devote to physical exercises in order to achieve a protective effect. These requirements have been developed as a result of many years research work. Turns out it doesn't take that much. Here are three main principles that are easy to remember
1. Workout every other day or at least three times a week
The Ministry of Health has determined the minimum norm for a student's weekly volume of motor activity - ten hours. We must remember; physical education is not a one-time event, not a Sunday or a month, it is a purposeful, strong-willed, regular physical self-education throughout life.
There are three forms of self-study:
2. Daily exercise break.
3. Independent physical education and sports (at least 2-3 times a week).
Physical exercises, a set of exercises and physical education
Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the whole human body (self-regulating system) functions and develops correctly. Regular physical education and the implementation of the optimal set of exercises will bring you pleasure and keep you healthy.
The formation of man at all stages of his evolutionary development took place in close connection with the active physical activity. The human body develops in constant motion. Nature itself ordered that a person needs to develop his physical abilities. The child has not yet been born, and his future physical and mental development is already interconnected with physical activity. The need for movement physical activity is a characteristic feature of a growing organism. Unfortunately, an adult feels much less need for movement than a child. But movement is as necessary as food and sleep. The lack of food and sleep is captured by the body, causing a whole range of painful sensations. Motor failure goes completely unnoticed, and is often accompanied by even a sense of comfort. With a lack of physical activity, the body's resistance to colds and the action of pathogens decreases. Persons who lead a sedentary lifestyle, do not engage in physical culture, more often suffer from respiratory and circulatory diseases. The impact of exercise on the human body is extremely high. All physical exercises are classified into three types: aerobic cyclic physical exercises that contribute to the development of general endurance; cyclic physical exercises of mixed aerobic-anaerobic orientation, developing general and speed endurance; acyclic exercise that increases strength endurance. Not so long ago, experts determined how much time you need to devote to physical exercise and physical education in order to achieve a protective effect. These requirements have been developed as a result of many years of research work. Turns out it doesn't take much time to exercise.
Here are three main principles that must be followed when performing a set of physical exercises:
1. Train every other day or at least three times a week.
2. Exercise continuously for 20 minutes.
3. Train vigorously, but watch your breathing.
The Ministry of Health has determined the minimum norm for a student's weekly volume of motor activity - ten hours. It must be remembered that physical education is not a one-time event, not a Sunday or a month, it is a purposeful, strong-willed, regular physical self-education throughout life.
There are three forms of independent physical education:
1. Daily morning exercises.
2. Daily exercise break.
3. Independent physical education, physical exercises and sports (at least 2-3 times a week).
Each independent training lesson in physical culture consists of three parts; the preparatory part (warm-up) is divided into two parts - general warm-up and special. The general developmental part consists of walking (2-3 minutes), slow running (6-8 minutes for women, 8-12 minutes for men), general developmental gymnastic exercises for all muscle groups. It is recommended to perform physical exercises, starting with small muscle groups of the hands and shoulder girdle, then move on to the larger muscles of the body and finish by doing exercises for the legs. After a set of physical exercises of a power nature and stretching, relaxation exercises should be performed. The special part of the warm-up aims to prepare certain muscle groups and the osseous-ligamentous apparatus for the main part of the training and to ensure the neuro-coordination and psychological adjustment of the body for the upcoming exercises in the main part of the training. In the special part of the warm-up, individual elements of the basic physical exercises, imitation, special preparatory exercises, performing the main exercise in parts and as a whole are performed. This takes into account the pace and rhythm of the upcoming work. In the main part of the complex of physical exercises, sports equipment and tactics, training is carried out, physical and volitional qualities(speed, strength, endurance). In the final part, slow run(3-8 min.), turning into walking (2-6 min.), and relaxation exercises combined with deep breathing, which provide a gradual decrease in training load and bringing the body into a relatively calm state.
At training sessions physical culture (duration 60 or 90 minutes), you can focus on the following distribution of time in parts of classes: preparatory 15-20 (25-30) minutes, main 30-40 (45-55) minutes, final 5-10 (5-15) minutes min. In the practice of conducting independent physical education classes, the most widespread are classes sports games, athletic gymnastics, health jogging, ski trips. Recently, students have become increasingly popular Rhythmic gymnastics(aerobics) and shaping.
Sports games: football, volleyball, basketball, handball, hockey, badminton, tennis and table tennis say a versatile effect on those involved, improving the functional state, physical training and coordination of movements.
In order for physical education to be more effective, the following rules must be observed:
Increase the duration and load in the classroom gradually.
Before the start of the games, conduct a warm-up, including slow running (3-5 minutes), general developmental physical exercises and exercises for those muscle groups that take the greatest load in this game.
· Comply with all the rules related to safety, paying attention to the conformity of shoes, equipment, evenness of the surface of the site, and other requirements.
Athletic gymnastics includes physical exercises with dumbbells, kettlebells, shock absorbers, barbells and other weights. By targeting various muscle groups, resistance exercise contributes to harmonious development body muscles, improve posture. It is recommended that athletic gymnastics be carried out in the afternoon. The weight of the weights is chosen in such a way that each physical exercise can be performed 8-10 times in a row. To develop absolute strength in any movement, the weight is increased, and the number of repetitions is reduced. To develop strength endurance to reduce body fat, lighter weights are used with a large number repetitions (16 or more). It is most advisable in training to first perform physical exercises with low weights, and in subsequent approaches to increase weight, reducing the number of repetitions. Any exercises should be performed rhythmically without holding the breath, taking a breath at the moment of muscle relaxation. The rest interval between physical exercises is usually 1 - 2 minutes, depending on the speed of breathing recovery. Any complex of physical exercises is compiled in such a way that, if possible, all muscle groups participate. It is advisable to supplement physical exercises with weights with jumping rope, slow running, and sports games.
Health running is one of the best and most affordable forms of physical education. Due to the naturalness and simplicity of movements, the ability to train in almost any conditions and, performing physical education, to achieve a significant expansion of functionality, running has become a mass hobby in many countries of the world in recent years. To increase the effectiveness of classes, it is necessary to master the rational technique, learn how to properly dose the duration and speed of running. Mistakes in running technique (violations in posture, wrong setting back, etc.) can cause pain in individual muscle groups, tendons, joints of the legs, back. To avoid these phenomena, it is necessary to correctly perform running movements, as well as the presence sports shoes with elastic sole. When running, the torso is kept straight or has a slight inclination forward, the shoulders are lowered and relaxed, the arms move forward and backward without tension, the leg is placed on the ground with a soft, raking movement on the outer arch of the foot. If this causes difficulties, it is possible to carry out the setting of the foot from the heel, followed by a roll to the toe. The leg should touch the ground 20-25 cm ahead of the projection of the center of gravity. Avoid "bumping" or "bumping" the foot. The running step should be light, springy, with minimal vertical and lateral vibrations.
The duration and speed of running is determined depending on the level of training of those involved and the tasks set: improving functional training or achieving certain results. Experience shows that by exercising 3-4 times a week, even with a minimum amount of physical activity, you can achieve a significant improvement in the functional state of the cardiovascular and respiratory systems. Under the influence of regular jogging, functional restructuring occurs in all body systems. In persons involved in recreational running, there is a more intensive restructuring of bones. Activation of muscle activity during recreational jogging leads to an increase in the activity of all metabolic processes. Running is the most accessible type of physical education, as it does not require specially equipped halls, and a person of almost any age can go in for running. However, you should also be aware of the requirements of the methodology - running should be done consciously and actively, i.e. understand common goal and tasks of classes, analyze and control their actions:
running should be done systematically, i.е. observe the sequence, regularity of classes, optimally alternate physical activity and rest;
it is necessary to properly dose physical activity, taking into account age, gender, health status, physical fitness, individual features;
· you need to practice continuously and for a long time, i.e. build classes as a year-round and long-term process, while maintaining a focus on the healing effect;
Combine with running other physical exercises;
optimal use of natural factors of nature - sun, air, water;
Observe the rules of personal hygiene.
Consider the dosage of physical activity. The criteria for the dosage of physical activity during recreational running are: the duration of the run, the speed, the distance of the run. It is advisable to conduct recreational jogging in a park, square, forest, stadium, embankment or quiet street. It is not recommended to run on roads and city streets with heavy traffic, where the air contains a large amount of harmful exhaust gases. When starting classes, to control the distance, the entire route must be divided into segments of 50-100 m. This is easy to do with the help of steps. At first, it is convenient for beginners to conduct classes on the stadium's treadmill, where it is easy to control the distance. All physical activities cause an increase in heart rate. There is a direct relationship between the intensity of physical exercises and the value of the pulse - the more intense the load, the more frequent the pulse. Therefore, to control the intensity of physical activity, you should learn to independently determine the pulse. It is best to determine the pulse in the carotid artery. The pulse is measured immediately after running, walking or gymnastic exercise(it is desirable to do this no later than in 2-3 seconds). Pulse indicator for 10 sec. multiplied by 6. For example, if immediately after the end of the run, the pulse for 10 seconds. was 22, so the heart rate is 132 per minute. From the first lessons of health jogging, one must consistently and patiently learn to breathe correctly. Master the technique correct breathing every person should. At rest and, especially while running, with improper breathing, blood circulation becomes difficult, because it is not fully included in the work " breathing pump", the level of oxygen saturation of the blood decreases, the metabolism is disturbed. Breathing correctly means breathing freely, deeply, including all the respiratory muscles in the work, inhaling and exhaling through the nose. Breathing through the nose is of particular importance for a person. A person should always try to breathe through the nose.With the help of nasal breathing, you can control the amount of physical activity.If during a recreational run it is impossible to breathe through the nose and you have to breathe through the mouth, it means that the load on the body is higher than the maximum allowable.In this case, it is necessary to reduce the speed of running.If it is still difficult to breathe through the nose after slowing down, then you should switch to walking.For some people, breathing through the nose causes considerable difficulty, especially during exercise.In this case, while running, you can breathe through the nose and half-open mouth at the same time.Everyone, who is engaged in recreational running, it is necessary to know and follow the rules of personal hygiene. The rules of personal hygiene help to increase the effectiveness of classes. Personal hygiene includes - hygiene of clothes and shoes, a rational daily routine, oral and body care, and the rejection of bad habits.
There is only one way to achieve human harmony - it is necessary to systematically perform physical exercises. In addition, it has been experimentally proven that regular physical training, which is rationally included in the regime of work and rest, not only improves health, but also significantly increases the efficiency of production activities. However, not all motor actions performed in everyday life and in the process of work are physical exercises. They can only be movements specially selected for influencing various bodies and systems, development physical qualities, correction of body defects. Undoubtedly, physical exercises will have a positive effect if certain rules are followed during classes. It is necessary to monitor the state of health - this is necessary in order not to harm yourself when exercising. If there are violations of the cardiovascular system, a complex of physical exercises that require significant stress can lead to a deterioration in the activity of the heart.
Conclusion
The causes of diseases and injuries associated with physical exercises are violations of their hygienic provision, irrational methods and organization of classes, inadequate material and technical support and poor health of those involved. Prevention of negative phenomena requires the fulfillment of a number of conditions. For example, it is desirable to engage in physical exercises at the same time of day, not earlier than 1.5-2 hours after eating (but not on an empty stomach), in an appropriate sports uniform. It is necessary to observe gradualness in learning new difficult exercises and in increasing their number. Shoes, clothing and sports equipment must be appropriate for the abilities and age of the participants, as well as weather conditions. Classes are unacceptable during the period of illness, in a state of significant fatigue or malaise, especially for girls and women. It is very important to observe the rules of personal hygiene, especially cleanliness of the body.
For thousands of years, mankind has been looking for a wonderful elixir of life, sending fairytale heroes on distant journeys to distant lands. And he turned out to be much closer - this is a physical culture that gives people health, joy, a sense of fullness of life. A modern specialist must be a hardened, physically cultured person. Building yourself, your health on a tight schedule is difficult. But if it succeeds, then everything else succeeds.
Bibliography
1. Vinogradov P.A., Dushanin A.P., Zholdak V.I. Fundamentals of physical
culture and healthy lifestyle. Moscow, 1996.
2. Vinogradov P.A., Physical culture and healthy lifestyle life. Moscow, 1990.
3. Zholdak V.I. Sociology of physical culture and sports. Book. I. Moscow., 1992.
4. Kosmolinsky F. P. Physical culture and performance - M.: 1983.
5. Maryasis V.V. Protect yourself from disease. - M., 1992.
Stretching is one of the main means of developing flexibility.
For neck muscles:
- Tilt the head to the right with a grip with the right hand behind the head (then also to the left).
- Lowering your hand, add a turn of the head up.
- Tilt the head forward, hands behind the head, elbows forward.
Biceps brachii:
- Hands forward, palms forward, clasping fingers.
- Hands back down in clutch fingers.
Deltoids:
- Right hand forward to the left left hand from below, forearm up, palm back.
Triceps brachii:
- Right hand up, forearm down, left hand up, forearm inward with a palm grip on the elbow or forearm of the right hand.
- Tilt forward, arms back, left hand grip the middle of the forearm of the right hand.
Back muscles:
- Half-tilt forward with the head tilted forward, hands up in grip on the hands.
- Emphasis arms folded on the hips with the head tilted forward.
- Tilt forward with the head tilted forward, hands locked under the hips.
- Sit on the heels of the legs apart with an inclination forward of the arm up. Stretch your arms forward.
- Sit with legs bent, hands grip under the knees. Round your back, stretch up.
Rectus abdominis:
- Emphasis lying on the forearms, half tilt back.
Oblique abdominal muscles:
- Half tilt forward to the right, hands up to the castle.
- Tilt to the right, left hand up, right hand resting on the thigh.
Calf muscles:
- From a closed stance, a lunge forward with a right step.
Popliteal ligament:
- Step right back into a half-squat with a half-tilt forward, left forward on the heel, hands resting on the thigh.
- Sit down, bending the left, the foot of the right is unbent. Tilt forward with a grip on the ankle joint.
- Sit down, bending your legs with a grip on the ankle joint, unbend the right one forward or forward upward.
Quadriceps femoris:
- Overlapping the lower leg back with a grip of one or two hands on the ankle joint.
- The emphasis is on your knees. Bend the left back with a grip with the left hand on the ankle joint, press it against the gluteal muscles.
Biceps femoris:
- Right leg forward, shin down with a grip on the middle of the shin.
Adductor and tender muscle:
- Lunge right to the side, left to the side with support on the heel.
25. Sit legs apart, tilt forward with hands, emphasis on the forearms.
Make a set of physical exercises for women of the first period middle age on the development of strength endurance using one of the types of POT and justify the expediency of its use. (OK-7, OPK-2, PK-18)
To develop strength endurance, you can use fitness programs of general impact or global ones, where more than 2/3 of muscle groups are involved and regional from 1/3 to 2/3 using various kinds weights.
Strength endurance is developed by the method of unlimited efforts with a normalized number of repetitions: weight is 30-40% of the maximum, the number of repetitions is 16-24, the number of approaches is 3-6, rest is 2-3 minutes, the pace of the exercises is average, the speed of overcoming movements is average. The method helps to reduce the fat component and improve strength endurance and muscle relief.
Exercises are performed with weights (bodybar, dumbbells).
1. Basic exercises for the muscles of the legs and buttocks (2-3x16):
Squat with narrow setting legs
Plie wide stance squat
Sagittal Lunge Squat (forward)
Frontal lunge (to the side)
2. Isolated exercises for the muscles of the legs and buttocks (3x16):
leg extension
Leg abduction
Adduction of the leg
3. Exercises for the abdominal muscles in I.P. supine (3x16):
Twisting the upper body
Twisting the bottom of the case
Simultaneous twisting
Twisting movement of the body with simultaneous movement of the arm (for oblique abdominal muscles).
Make up a set of physical exercises for men of the first period of adulthood for the development of self-strength abilities using one of the types of POT and justify the expediency of its use. (OPK-2, PK-18)
79. Make a plan of health-improving physical training for men of the first period of mature age for the development of general endurance using one of the types of POT and justify the expediency of its use. (OPK-2, PK-19)
General endurance can be cultivated with the use of cardio equipment. A wide variety of cardio machines provides for the execution of movements on them by working only the lower body - legs, and the whole body at the same time (legs, torso, arms), which implies an increase in the number of muscle groups involved in the work, an increase in energy costs.
In this regard, cardio equipment can be used:
1 - regional - involving only the legs (exercise bike, Treadmill, stepper)
2 - global, where the whole body is involved at the same time (rowing, raider, eleptic).
Various options methods for developing endurance are used in computer programs modern cardio equipment.
uniform method - increases overall stamina and is suitable for beginners and people with low level physical training.
Variable continuous method - combination of loads of different intensity
The interval method consists in alternating intervals with high and low intensity work.
Cycles of load and rest are usually repeated five to ten times, depending on the goals of the program and response to training.
The nature of interval training and the impact on the body of those involved are determined by the following factors:
On cardio machines: a combination of work of different intensity (for example: 5 minutes - walking or running at low intensity, 5 minutes - at high intensity).
80. Make a plan for health-improving physical training in step aerobics for girls and justify the feasibility of its use. (OK-7, OPK-2, PK-19)
Step aerobics is an aerobic program of low and high intensity, using a step platform, including a block of strength exercises aimed at developing large muscle groups using various equipment (dumbbells, bodybars).
The program offers three levels of exercise difficulty: beginner, intermediate, advanced.
Target entry level- teaching technique and fluency in basic steps and hand movements.
The intermediate level involves the coordinated movement of the arms and legs. When learning more complex movements, the method of dissected learning was used. First, movements are learned with the legs, then with the hands, and only then is a holistic motor action. The study of new movements must be strictly sequential, systematic and be composed in combination of previously learned elements. The finished combination is worked out as a whole, repeatedly performed to the musical accompaniment.
A high level involves a complex coordination lesson. When performing exercises using the platform, the muscles of the upper body work mainly in a tonic mode, which allows you to keep the torso in the correct position. The main load falls on the muscles of the lower body. Additional moves hands make it possible to simultaneously cultivate the strength endurance of the muscles of the girdle of the upper limbs. Exercises for the hands are selected taking into account the logical, coordinatively substantiated relationship with the movements of the legs, as well as taking into account the factor of influence on the main muscle groups.
81. Make a plan for health-improving physical training in slide aerobics for women of the first period of adulthood and justify the expediency of its use. (OK-7, OPK-6, PK-19)
Slide aerobics is a high-intensity form of recreational aerobics with an athletic focus that trains the cardiovascular system, develops endurance, and also strengthens the muscles of the legs, especially the hip adductor and abductor groups.
Classes on slides are held to rhythmic music with an average frequency of 130 to 145 accents per minute.
The duration of the whole lesson is 55-60 minutes. Accordingly, the time is distributed: 8-12 minutes - a warm-up, including the simplest combination of basic steps, pre-stretching.
The main part - 15-20 minutes, consisted of four sections:
- "retractor", associated with a gradual increase in the load on
cardiovascular and respiratory systems. The basic steps used in slide aerobics follow the structure of the basic steps of classical aerobics;
- "peak" aerobic load. The main type of movement of this type of aerobics is the movement of the body by sliding in the frontal plane sideways, facing forward, back forward, with hand movements in different planes;
- "transitional" - a gradual decrease in the intensity and amplitude of movements (sliding without hand movements);
- "parterre" - power, where muscle groups were worked out, which were less involved in the main work. These are the press, buttocks, back, chest, arms.
The final part included stretching exercises in a static mode. The purpose of which prevention muscle pain, acceleration of metabolic processes in the muscles.
82. Make a plan of health-improving physical training in fitball-aerobics for women of the second period of adulthood and justify the expediency of its use. (OK-7, OPK-6, PK-19)
Preparatory part: aerobic steps in I.p. sitting on the ball, pre-stretching.
Main part: aerobic load in I.p. sitting on the ball: basic steps with and without changing the leading foot. Strength exercises in I.P.:
1. Sitting on the ball. The squat is performed in the center of the ball, the corner at hip joint- about 90 about, feet shoulder-width apart, back straight. Exercise: single-joint on the muscles of the hands.
2. Lying with your back on the ball.
Exercises: lifting the pelvis, lifting the body, hands behind the head, also with a turn to the right (left) side;
3. Lying on your back, legs (shin) lie on the ball. Hands can be behind the head or crossed over the chest.
Exercise: flexion-extension of the legs in the hip joints
Lying on your back, fixing the ball with your feet (knees). Knees at an angle of 90 about.
4. Lying on your side, the upper leg (lower leg) rests on the ball. The upper leg is straightened, the lower leg is bent at an angle of 90 degrees. One arm lies under the head, the other is bent in front of the body with the hand resting on the floor. Exercise: lifting the body, lifting the legs,
5. Stand on one knee, the other straight leg in a non-reversible position is laid aside. Both hands rest on the ball in front of the body (one hand can rest on the floor). The head, torso and abducted leg are on the same line.
6. Emphasis sideways on the ball. Both hands rest on the ball in front of the body (you can bottom hand lean on the floor). The thigh tightly touches the ball, monitor the correct position of the back and pelvis.
7. Emphasis on the knees with the support of the stomach on the ball, hands on the floor. The knees may be slightly raised off the floor.
Exercise: lifting the leg and opposite arm up, symmetrical lifts of the arm and leg; hands behind the head, lifting the body up; hands on the floor, lifting legs at the same time;
8. The position of lying belly down, the ball under the hips (under the feet). The elbows are slightly bent, the shoulders are above the wrists, the abdominal muscles are tense. From i.p. push-ups, walking on hands with rolling the ball under the hips are performed.
The final part: stretching in the static mode of muscle work.
Choose the most effective exercises for persons with diseases of the cardiovascular system in remission. Justify the feasibility of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32)
The most optimal physical activity for individuals with respiratory diseases are aerobic exercise in the moderate power zone. The volume of this load should be 15-25 minutes, depending on the condition of the student. Means can include cardio exercise, basic low-intensity aerobics, swimming, and water aerobics. During classes strength exercises it is recommended to use mainly the initial positions of sitting and lying, to minimize the vertical load. Under the influence of FU, the BMD increases, more intensive work is achieved without manifestations of ischemia, and the ability to perform the load for a longer time increases. Improved lipid profiles (reduced total cholesterol and more high level high-density lipoprotein cholesterol), which occurs when AFN is combined with appropriate nutrition (restriction of saturated fat in the diet)
Hypertension is an aerobic-strength load of low power, long in time, start work with the muscles of the legs, it is necessary to include breathing and relaxation exercises.
It is forbidden: inverted positions, straining, maximum weights, static exercises on the press.
Hypotension - in fact power loads(special attention - the upper back).
It is forbidden: long-term cyclic loads, inverted positions, allow hyperventilation of the lungs during breathing exercises
Varicose veins - load on the calf muscles with a large amplitude, stretching the back of the thighs, between sets - drainage position with raised legs, elastic bandaging.
It is forbidden: for a long time to perform exercises in a standing position, a static load on the muscles of the lower leg, exclude the exercise "extension of the legs while sitting."
Choose the most effective exercises for people with diseases respiratory system in remission. Justify the feasibility of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32).
Complex breathing exercises, like any other, you need to start with a warm-up: walk around the room for 5-6 minutes, preferably barefoot on a carpet or warm floor. First, do a few circles around the room on your toes, arms spread apart, then 2-3 circles on your heels, place your hands behind your head. And at the very end of the warm-up - on outside feet, hands on the belt. Breathing is free.
1 exercise
Stand straight, arms are along the body, lowered down, legs stand together, socks slightly apart. Inhale for a count of 1-2-3 while raising your arms up, and for a count of 1-2-3-4-5 exhale as you lower your arms down. Then hold your breath for a count of 1-2-3-4, in the future, if possible, bring this pause to 8. Repeat the exercise 2-10 times.
2 exercise
This exercise is useful for the lungs - increasing their volume. Stand up straight, relax your knees a little and lean forward, arms reach for your legs, while exhaling completely. Then slowly return back to the starting position, straighten up. Inhale slowly and deeply and hold your breath for a few seconds. After that, raise your arms above your head while exhaling air and drawing in your stomach. Repeat the exercise 2-10 times depending on how you feel.
3 exercise
This exercise is very useful for the bronchi - it relaxes and strengthens them well after an illness. Sit on a chair, put your hands on your knees, lean forward a little, but do not bend your back! Start breathing correctly: inhale through the nose on a count of 1-2, pause on a count of 1, exhale also through the nose - on 1-2-3-4, then pause again, but longer (1-2-3-4-5 -6). As you exhale, say the sound "mmmm" with your mouth closed. Repeat the exercise 2-10 times depending on how you feel.
4. Exercise. Mixed breathing
There are 4 types of breathing: clavicular, thoracic, abdominal and mixed. The latter is the most correct, since all parts of the lungs work with it, and the body receives the maximum amount of oxygen. If you learn to breathe like this, then all diseases will recede. Therefore, now I will describe in detail how to conduct it correctly: calmly fill with air lower part lungs, while the abdomen moves forward. Then the middle section begins to work, while the chest and ribs rise. The upper section is turned on last - the collarbones rise, and the stomach at this time is pulled up to the spine. On exhalation, the stomach is drawn in even more, the diaphragm rises, the chest and shoulders fall. Pause after a full breath. For starters, 2-3 correct breaths are enough, and after 3-4 weeks of regular exercise, you will burn them to 10-15. I also want to tell you that you can perform this exercise both standing and lying - choose a position in which it is easier for you to control the correctness of the exercise. For example, I like to spend it lying on the floor, spreading a soft rug.
5. Exercise. Yogi cleansing breath
Inhale air through the nose filling all the parts of the lungs - lower, middle and upper - with it, and hold your breath for a few seconds. Squeeze your lips and, without puffing out your cheeks, exhale some air noisily with effort. Then stop for a second and exhale the next portion with even greater force. And so exhale in portions of air until all the air is out of the lungs. Repeat the exercise 2-3 times. This exercise – cleansing breath yogis, it is very useful, because in this case the lungs are cleansed and strengthened, as a result of which the whole organism is healed.
In order to feel cheerful and confident during the day, it is not at all necessary to spend hours in the gym. In most cases, it is enough to perform a complex of stretching exercises daily, which, when correct execution will give you the necessary tone and confidence.
All exercises in the complex are divided according to the zone of influence, it is desirable to perform them in the order presented. You can refuse to perform some exercises, but changing their order is not recommended.
Exercises for the muscles of the neck
1. Head rotation. Stand up straight, slowly begin to rotate your head clockwise, then counterclockwise. Do this 20-30 times on each side. Try not to rush, move smoothly with even breathing.
2. Head turns. Stand straight, gently turn your head to the left, look over your left shoulder. Hold at the extreme point of the turn for 2-3 seconds and begin a smooth turn of the head to the right with the same delay at the end point. Perform 10-15 times in each direction. Do not bring to discomfort, with each new repetition, the angle of rotation can be slightly increased.
3. Tilt the head forward. Standing straight, place your chin on your chest, your mouth should be closed. If you can’t reach your chest, stop at the extreme point of the slope, when doing exercises, it’s not stretching that matters (it comes with time), but the effect of dosed stretching on the muscles. After a two-second delay at the extreme point, begin a smooth tilt of the head back, trying to stretch the back of the head to the back, while, again, do not overdo it. After a pause in the backward bend, slowly return to the starting position. Perform 10-15 times.
4. Head tilts to the sides. Stand straight, tilt your head to the left, trying to reach with your left ear towards shoulder joint. Hold this position for 5-10 seconds to feel a pleasant stretch in the neck muscles. Repeat for the other side Perform 10-15 times in each direction.
Note: do not try to pull the muscles through force, do the exercises smoothly, then they will definitely bear fruit. At the end of the set of stretching exercises for the neck, you can perform an additional set of head rotations 10-15 times in each direction.
Exercises for the muscles of the arms and shoulder girdle
1. Pull up. Standing straight, feet shoulder-width apart, clasp your hands in a lock above your head. Try to stretch up without taking your heels off the floor. Stretch as if you are being pulled up by your arms. Maintain this position for 20-30 seconds, subsequently trying to increase its duration to 5 minutes. Throughout the exercise, stretch, despite the burning sensation in the muscles, it will pass when you stop doing it in a matter of minutes. The exercise strengthens the shoulder muscles well and contributes to the gentle stretching of the spine, which in itself is a guarantee of vigor.
2. Stretch forward. Stand straight, feet shoulder-width apart, clasp your hands in front of your chest. Reach forward, rounding upper part back. As in the previous exercise, try to maintain the tension for 20-30 seconds, trying, as you train, to increase this time to 5 minutes. The exercise stretches the trapezius and latissimus dorsi back, strengthens the shoulders.
3. Pull down. Standing straight, clasp your hands behind your back. Straighten your chest forward, try to stretch your arms down. Hold this position for 20-30 seconds. This exercise strengthens the back muscles and stretches the thoracic spine.
Note: During the exercise, keep your breathing even. It is more convenient to observe the execution time by the breaths. With each exhalation, try to slightly increase the tension without loosening it on the inhale.
Exercises for the muscles of the legs and lumbar girdle
1. Leaning forward. Stand straight, feet together. Gently bend forward, rounding your back and stretching your arms to your toes. Keep your knees straight, kneecaps pulled up. Don't try to force yourself to bend over. Ideally, you need to touch your toes with your fingers, if this doesn’t work out, it’s okay, stretch as far as possible without undue stress, as you train, stretching will not keep you waiting. Hold in the final position for 10-15 seconds, then slowly return to the starting position, repeat 6-8 times. This exercise stretches the muscles of the lower back and back of the legs.
2. Tilts to the sides. Stand straight, feet shoulder-width apart, hands on the belt. Raise your right hand up and try to bend to the left side, stretching your right hand to the left and up. Hold this position for 2-3 seconds, return to the starting position. Raise your left arm up and repeat the exercise on the right side. Perform 10-15 times. Exercise stretches and strengthens lateral muscles press and latissimus dorsi.
3. Pose of the hero. Sit on your shins so that your pelvis rests on your heels. Put your hands on your knees, back straight. Breathe evenly, deeply. Hold this position for 1-2 minutes. Exercise (like everyone else) may be familiar to you from a yoga course. Despite its simplicity, the hero's pose has a good therapeutic effect: it stretches the front surface of the thigh and gives flexibility to the knee joints.
Note: when performing a set of exercises, do not make sudden movements, pull the muscles smoothly. At the very beginning of the practice, slight discomfort in the muscles or joints may occur, as a rule, this is the result of sedentary work and low physical activity. After 1-2 weeks, the muscles will stretch, the joints will become more flexible, and the negative sensations will be replaced by a feeling of pleasant tension and stretching.
SPB GOU SPO "PK GH"
Abstract on the topic:
A set of exercises for physical education
Completed by: student of RE-407 group
Tokarev Denis
St. Petersburg
2010
INTRODUCTION
Physical culture, being one of the facets of general culture, largely determines a person's behavior at work, at school, at home, in communication. The development of physical culture and sports is one of the most important components of a strong social policy that can ensure the real implementation of humanistic ideals, values and norms, open wide scope for identifying people's abilities, satisfying their interests and needs.
WARM-UP
Each time before starting the main part of the workout, you need to complete the exercises below.
Cardiovascular system, as well as your muscles, ligaments, bones and joints, should be prepared for stress. Your movements should be smooth and your body flexible.
Exercise #1:
Stand straight, feet wider than shoulders. Perform forward bends, trying to reach your ankles with your fingers.
30 seconds-1 minute
Exercise #2:
Stand straight, feet wider than shoulders. Perform forward bends, trying to reach your elbow to the knee of the opposite leg, transferring your body weight to it. Make sure your back stays straight.
Exercise duration:
30 seconds-1 minute
HANDS AND CHEST
To achieve maximum effect, especially when you are working the muscles of the arms, it is very important to perform the movements slowly and in synchrony in order to create a constant load on the muscles.
If you're already fit enough, you can make the exercises harder by using weights like dumbbells. This will greatly increase the effectiveness of the exercises.
Some exercises are performed with the Thera-Band, which is most suitable for this purpose, but any other rubber twine can be used.
Exercise #1:
Muscles of the outer side of the shoulders
Get on one knee. Take a dumbbell, rest your elbow on your thigh. Tighten this hand and try to keep it in this state. The second hand is on the belt.
Implementation options:
Try moving your hand up and down.
Number of repetitions:
1st step - 8-10
2nd stage - 8-10 (2 sets)
Exercise #2:
Muscles of the shoulder girdle, arms and chest
Stretch your arms out in front of you with your palms down at chest level. Clench your fists, turn your forearms palms up and back, pressing your shoulders close to your body.
Number of repetitions:
1st step - 8-10
2nd step - 8-10 (3 sets)
The rest of the warm-up exercises can be found in the list of references.
PRESS
Good tone of the abdominal muscles contributes to the correct placement of internal organs in abdominal cavity and correct posture (the spine is securely supported by the abdominal and dorsal muscles). The abdominals play an important role in the process of breathing and in all kinds of daily movements. Therefore, it is very important to strengthen and maintain the abdominal muscles in a "working" state, but this is not the case when all means are good. Muscles should develop symmetrically, acquiring the same thickness throughout their entire length. Chaotic performance of exercises can lead to the fact that the muscles develop unevenly, giving rise to zones of "least resistance".
Exercises should not only serve aesthetic purposes, but also promote muscle efficiency. beautiful muscles resulting from, say, electrical stimulation and at the same time preventing you from sitting up from a supine position is hardly a desirable result. To improve health and at the same time improve the figure, it is necessary to take into account many different factors.
Exercise #1:
Breeding and adduction of straight legs with contraction of the abdominal muscles
How to do it?
Starting position: sitting and leaning on hands, straight legs raised. Spread and bring your legs together, keeping your stomach in tension.
How to breathe?
Exhale through your mouth every eight strokes.
For beginners: do two sets of 10 movements. Rest 1 minute between sets. Too difficult? Perform the exercise lying on your back and lifting your legs vertically.
For the more trained: do two sets of 20 movements.
Rest 30 seconds between sets.
Exercise #2:
Pulling the straight leg to the left and right shoulder with a stationary body
How to do it?
Lying on your back and keeping one foot on the floor, and the body motionless raised, pull the other leg alternately to the left shoulder and to the right.
How to breathe?
Exhale through your mouth as your legs are closer to you.
How many repetitions should be done?
For beginners:
do 12 movements with your left leg. Rest 30 seconds and work with the right leg. Too difficult? Lower your body to the floor.
For the more trained:
do 20 movements with your left foot, then 20 with your right.
The rest of the warm-up exercises can be found in the list of references.
LEGS AND BUTTOCKS
After the description of each exercise, the duration of its implementation is indicated. If you are a beginner, you should train on the 1st step, if you are trained enough, do the 2nd step. To achieve maximum effect, it is very important to perform movements slowly and in synchrony in order to create a constant load on the muscles.
If you are already quite trained, you can complicate the exercises by using weights for the legs. This will greatly increase the effectiveness of the exercises.
When doing exercises while kneeling or lying down, use a pad.
Sit on the edge of a chair, stretch your right leg straight in front of you, your back is straight, pull your toes towards you.
Exercise #1:
Implementation options:
Pull the toe of the raised leg forward.
Rotate the raised leg at the hip joint.
1st stage / 2nd stage
The number of repetitions - / 8-10.
Exercise #2:
Lie on your side, raise yourself up on one elbow. Perform swings up with your right leg, keeping the lower one in weight.
Implementation options:
· Instead of a sock, pull up the heel.
Hold the raised leg for a few seconds, maintaining tension, you can make a small jerk.
· Bend and straighten both legs.
1st stage / 2nd stage
Number of repetitions 8-10 / 8-10
Break between sets - / 15 seconds
Number of repetitions - / 8-10
The rest of the warm-up exercises can be found in the list of references.
BACK
The functioning of the spine is directly related to the condition of the back muscles. By using following exercises you will strengthen your back muscles, and your spine will take a stable position. The stable position of the spine is ensured by the targeted development of the muscles. It is also necessary to develop coordination of movements. Only in this way will you ensure correct position of your spine. Our exercises will help you with this!
We offer two levels of loading: the first (for beginners) and the second (for advanced). Gradually increase the load. If the exercise is easy for you, start immediately from the second level.
Exercise #1:
Bending one leg at the knee and throwing it behind the other, turn your head in the opposite direction. Hands to the side
Number of repetitions: 2-3
Exercise #2:
Keeping your back straight, pull your shin toward your buttocks.
Duration: 20-30 seconds
Number of repetitions: 2-3
Break between sets: 20 seconds
The rest of the warm-up exercises can be found in the list of references.
RELAXATION
Exercise #1:
Get on your knees, arch your back and stretch your arms forward, place your palms on the floor. Raising the pelvis, move the torso forward. Feel the tension in the muscles of your chest, arms and shoulder girdle.
Exercise duration: 3 times for 30 seconds
Break between sets: 20 seconds
Exercise #2:
Lie on your stomach, bend your right leg at the knee and take it to the pelvis, grab your foot with your right hand. Breathe evenly and deeply, with each exhalation, gently pull the leg towards you, trying not to create tension. Change your leg after 20 seconds. Do 3 reps for each leg.
Exercise duration: 3 times for 20 seconds
Break between sets: 20sec
The rest of the warm-up exercises can be found in the list of references.
BIBLIOGRAPHY