Eugene Sandow(1867-1925) - an outstanding athlete of the XIX century, the founder of bodybuilding. He grew up as a weak and sickly child. As a medical student, he became passionately interested in anatomy and physical exercises in order to get rid of weakness. I began to train regularly and the problem was solved: tone, health and strength came. Soon he became a circus athlete, demonstrated an athletic physique, power tricks, mastered acrobatics, horse riding, and wrestling. And then he reaches a phenomenal level of development of strength and body, becomes the strongest man in the world, setting several world records.

Sandow's coach was Louis Durlacher, referred to as a professional strongman who brought up many famous weightlifters. The success of his coaching work was progressive increase in burdens, at the time it was a revolutionary training technique. Sandova applied this principle to strength gymnastics, gradually increasing the number of repetitions, then the weight of the dumbbells. He advertised his power achievements as the achievements of advanced science and the revival of the ancient Greek ideal.

Anthropometric data:
Height - 170 cm
Weight - 75 kg
Biceps - 43 cm
Forearm - 33 cm
Thigh - 63 cm
Calves - 40 cm

Sandow developed social movement for, created in England institutes of physical culture, as well as physical culture salons - prototypes of gyms, promoted his system of exercises for gaining strength and health. In 1911, King George V of England awarded Sandow the title of professor. physical development. The following year, Sandow wrote his the best book"Strength and Health: How Disease Can Be Successfully Conquered by Physical Culture".

Force numbers by Evgeny Sandov

1 . In 4 minutes, I did 200 push-ups from the floor.
2 . For several seconds, he held weights of 27 kg on his arms extended forward.
3 . Leaning with his heels on one chair, and with the back of his head on another, he held two people on his chest, and in his outstretched arm a weight of 22 kg.
4 . Holding in each hand 1.5 pood weights (25.4 kg each), he stood on a handkerchief, jumped forward and did a somersault back, as if landing again on the handkerchief. And so several times.
5 . With one hand, he squeezed a barbell with huge hollow balls, inside of which one person was sitting. The weight of the unusual bar was 122 kg.
6 . During the American tour, he fought with a lion - in a muzzle and shod in mittens. The lion rushed at Sandov, who caught him, held him and threw him away, threw him over himself, pressed him to the arena.
7 . With his right hand, he squeezed a barbell weighing 115 kg, then shifted it to his left hand, lay on his back, and without lowering the barbell, inserted it.

Secret of strength

1. Comprehensive muscle development: exercises with light dumbbells, exercises with weights, static load.

2. Conscious muscle contraction:"One must acquire the ability to concentrate one's mind on the muscles and subordinate them to his absolute influence."

3. Don't waste time- exercise with dumbbells and train in muscle tension throughout the day. While reading, during a simple rest, in moments of waiting ..., try to contract the muscles more and more.

4. Step load increase- number of repetitions, weight of dumbbells.

“The body, like a child, needs education, and such education can be provided by exercises that help develop not only muscles, but also improve health” - Eugene Sandow.

Focus on exercise- Sandow sincerely and persistently stated that this is the key to success in gymnastics. By tensing the muscles, the student must concentrate the mind and willpower when working with weights or in any muscle exercise. Exercise, of course, must also be systematic, persistent (do not retreat when you feel tired in hard exercise or training), and thorough.

The secret of strength is in conscious muscle contraction. Dumbbells only help to better feel the work of the muscles.

* The weight of the dumbbells should be light, for beginners they can be made of wood. For women and children 1-2 kg, for adult men from 2 kg.

* A set of exercises with light dumbbells lasts 30 minutes, if you can not do it continuously, you can 15 minutes, or twice a day for 15 minutes.

* Exercises are performed until muscle pain.

* There must be a concentration of will in the exercises, dumbbells must be held and used not passively.

* What part of the day should you devote to exercise? It depends on the student himself: some find early morning the best and most convenient time, others in the afternoon, others in the evening. Therefore, I do not set a strictly defined time. Choose the time that is most convenient for you. But the best time to train is in the early morning.

* Exercise should be performed no earlier than 2 hours after eating.

* It is advisable to exercise in front of a mirror, so you can follow the movement of the muscles.

* Gradual progress - don't rush to increase dumbbell weights and reps, beware of doing too much, adapt to your personal requirements. After 50 years, you should follow the tables for ages 15 to 17.

* Success depends not only on physical constitution, but also on the degree of participation of their will in the exercises. Muscles are developed by the brain, which can do as much and more than dumbbells.

* Practice muscle contraction whenever you are sitting idle, and by contracting them every day you will find that this will work just as well as using dumbbells or other vigorous exercise.

* Alternating movements in exercises - in this way one muscle group rests for a moment while the other moves. It also results in freer blood circulation than with the simultaneous execution of movements.

* Before the age of 7, these exercises should not be practiced.

* One should beware of overworking, and most importantly, do not exercise too vigorously. It will be convenient to give each hand 1 second to move. Thus, in the first exercise, 10 movements with each hand will take 20 seconds. Do not make sudden movements either, but exercise with ease and grace.

* After exercise, take a cold bath, after preparing the body for water procedures(hardening).

Current page: 17 (total book has 18 pages) [accessible reading excerpt: 12 pages]

Font:

100% +

"Strength and how to become strong"
(The system of physical development of Evgeny Sandov)

At the beginning of our century, the system of physical development of the athlete Evgeny Sandov “Strength and how to become strong” was very popular. Sandow, using his medical knowledge and experience under the guidance of his trainer Attila (L. Durlacher), developed a system exercise with dumbbells and recommended it not only to men, but also to children and girls, for whom a special dosage of exercises was provided. An anatomical table was attached to the system, in which the main human muscles were indicated, the contraction of which is performed by this or that exercise.

Sandow owns the invention of "spring dumbbells", which are still being produced.

Acquaintance with this system began with the following recommendations:

- The body, like a child, needs education, and such education can only be given by a series of exercises, with the help of which not only muscles develop, but health improves.

- Do not set a strictly defined time for classes. Choose the part of the day that is convenient for you. But in any case, exercise should be done no earlier than two hours after eating.

– Exercises should be performed in front of a mirror and follow the correct movements, which should be calm. Each exercise should take 2 seconds.

- Do not force an increase in the weight of the dumbbells and the number of repetitions.

- Take a cold bath after exercise. But first you need to prepare the body for these procedures by hardening (bathing), which must be started in the summer and continued all year round, day after day, in the morning. If it is not possible to take a bath, then after exercise you need to wipe the body with a towel dipped in cold water and then quickly rub the body with a dry towel.

- The “nail” of the Sandow system lies in the conscious contractions of the muscles during exercise. "One must acquire the ability to concentrate one's mind on the muscles and subordinate them to his absolute influence."

– In addition to the basic system with dumbbells, Sandow recommends exercising in muscle tension throughout the day. For example, when you rest while sitting, try contracting your body muscles more and more.

Sandow addressed his students with the following words: “Do not give in to seeming difficulties; if you want success, then go forward, never back down.

The dosage of these exercises is intended for the age group of 17 years and older. For initial classes, you need to use dumbbells weighing 2 kilograms, after every six days of classes, the number of repetitions increases by 3, after six months (1st course) the weight increases by 1 kg, and again the exercise should be performed from the original dosages. (In some editions of the Sandow system, the dosage of repetitions is somewhat different.)

1. Standing, arms with dumbbells along the body, palms facing forward (grip from below), look straight ahead.

Alternately bend and unbend your arms at the elbow joints. The elbows must remain motionless.

Repeat the exercise 50 times. Breathing is uniform, arbitrary. Exercise develops biceps shoulder (biceps) (Fig. 316).

2. The same exercise, but keep the dumbbells with an overhand grip. Repeat the exercise 25 times.

3. Standing, arms with dumbbells to the sides, palms up, look straight ahead. Alternately bend and unbend your arms at the elbow joints. During the exercise, do not lower your elbows. Breathing is uniform, arbitrary. Repeat the exercise 10 times. Exercise develops the biceps of the shoulder and the triceps of the shoulder (triceps) (Fig. 317).

4. Standing, arms with dumbbells to the sides, palms up. Simultaneously bend and unbend your arms at the elbow joints. Bending your arms, inhale, unbending - exhale. Repeat the exercise 10 times. Exercise develops biceps and triceps (Fig. 318).

5. Standing, arms with dumbbells raised forward, palms inward. Spread straight arms to the sides and inhale, quickly return to the starting position - exhale. Repeat the exercise 5 times (Fig. 319).

6. Standing, hands with dumbbells to the shoulders, turn your shoulders, look straight ahead. Alternately raise and lower your arms. Breathing is even. Repeat the exercise 15 times. Exercise develops the triceps muscles of the shoulder, deltoid and trapezius muscles (Fig. 320).

7. Standing, arms with dumbbells along the body, the back is slightly bent. Alternately raise your straight arms forward to shoulder level.

Raising your right hand, inhale, raising your left - exhale.

Exercise develops deltoid muscles(Fig. 321).

8. Standing, arms with dumbbells to the sides, palms down. Simultaneously and quickly turn the brushes up and down, then back and forth. Breathing is even. Exercise to perform before the onset of fatigue. Exercise develops the muscles of the forearm and strengthens the wrist joints (Fig. 322).

9. Take dumbbells at one end and raise your arms to the sides. Without bending your elbows, rotate your hands back and forth. Breathing is even. Exercise to perform until the onset of fatigue. Exercise develops the muscles of the forearm and strengthens the wrist joints (Fig. 323).

10. Standing, arms with dumbbells raised up. Without bending your legs, lean forward and touch the floor with your hands - exhale. Return to the starting position - inhale. At first, do the exercise without dumbbells. Repeat the exercise 10 times. Exercise develops back muscles and mobility in lumbar spine (Fig. 324).

11. Standing, arms with dumbbells along the torso. Lunge forward with your left foot, raise your right hand in an arcuate motion to chest level - inhale. Return to the starting position - exhale.

Then lunge forward with your right foot, and raise your left hand forward. Repeat the exercise 10 times. Exercise develops the deltoid muscles and muscles of the legs (Fig. 325).

12. Push-ups lying on the floor. The torso and legs should form a straight line. Bending your arms, inhale, unbending - exhale. Bending your arms, touch the floor with your chest. Exercise develops the triceps muscles of the shoulder, pectoral muscles and muscles shoulder girdle.

Sandov himself could do 200 push-ups within four minutes (Fig. 326).

13. Standing, arms along the body, look straight ahead. Raise straight arms through the sides up - inhale. Lower to the starting position - exhale. Repeat the exercise 10 times.

Exercise develops the deltoid muscles and trapezius muscles (Fig. 327).

14. Standing, arms with dumbbells along the torso. Tilt your torso to the left side, bend your right arm so that the dumbbell touches the armpit. Then do a tilt to the other side, bend left hand. Bending down, exhale, returning to the starting position - inhale. Repeat the exercise 25 times. Exercise develops lateral muscles abdomen, biceps, trapezius and deltoid muscles (Fig. 328).

15. Lying on your back on the floor, arms with dumbbells raised up. Sit down and bend forward - exhale. Slowly return to the starting position - inhale. The first time the exercise can be performed without dumbbells. Repeat the exercise 3 times. Exercise develops the abdominal muscles (Fig. 329).

16. Lying on your back on the floor, hands behind your head. Raise straight legs up - exhale. Slowly lower your legs to the starting position - inhale. Repeat the exercise 3 times. This exercise develops the abdominal muscles and quadriceps hips (Fig. 330).

17. Standing, heels together, socks apart, arms with dumbbells lowered along the body. Slowly rise on your toes - inhale, then, sinking onto your heels, sit down - exhale. Repeat the exercise 25 times. Exercise develops calf muscles and quadriceps femoris (Fig. 331).

18. Standing, arms with dumbbells lowered along the body. Bend and unbend the hands at the wrist joints. Breathing is even. Repeat the exercise 25 times. Exercise develops the muscles of the forearm and strengthens the wrist joints (Fig. 332).

Sandov claimed that by the end of the eighth year, when the weight of the dumbbells reached 8 kg, those who practiced according to his system would have the same muscles as his.

About the training of famous strongmen

It will be interesting for lovers of athleticism to get acquainted with the training of famous strongmen and use the most useful advice in their physical activities.

How did Samson train?

If traced life path Alexander Zass, it can be said that it was based on constant purposeful work combined with a strict regime. On one of the photographs, where "Samson" is depicted sitting at a table by the samovar, there is his entry: "5 minutes of rest." But he was then 74 years old, and he continued to work, training animals.

In adolescence, Alexander Zass tried on himself many systems of physical development. He started, like many at that time, with the Sandov system of physical development, then, on the recommendations of Dmitriev-Morro and Pyotr Krylov, he began to include exercises with kettlebells and a barbell in his workouts.

He performed juggling with weights, squeezed, pulled out and threw them upside down, squeezed two-pound weights on his little fingers. With a barbell, he did bench press in a soldier’s stance, squeezed the barbell from behind his head, twisted it with one hand, squeezed the barbell while standing on the wrestling bridge. But still, Alexander was more attracted to the power tricks that he saw in the circus. And so his sports equipment began to change, starting to look more like the props of a circus athlete: metal rods of different thicknesses and lengths, chains, horseshoes, forged nails with caps of a larger diameter than usual, all kinds of devices for “dental numbers”, etc.

It should be said that Zass had home-made all sports equipment, except for weights, and he constantly updated and improved it. So, with the help of a familiar blacksmith, a ball bar was made, such as Alexander saw in circus athletes. The balls were hollow and could be filled with sand. So the weight of the bar changed. The bar of the bar did not rotate, which made it difficult to perform some exercises, for example, lifting the bar to the chest. Bulldogs were also homemade (the so-called dumbbells weighing more than 16 kg). Alexander had a whole set of them: 16, 24, 40 kg.

Zass paid much attention to the development of finger strength. Except regular exercise in winding the cord with weight on a stick, he constantly carried with him a dense “Arabic” ball, which he squeezed with his fingers. He trained the extreme phalanges of the fingers with self-resistance exercises and twisting the chain links with his fingers. In the future, breaking the chains with his fingers was constantly included in his repertoire.

While working in the circus, he continued to study the methods of work and training of all the strong men with whom he had to meet. He studied their data, sought to understand why different exercises affect muscle growth and results in different ways. As a result, I determined a combination for my training dynamic exercises, with exercises of an isometric nature, which, as he believed, helped him develop the strength and endurance necessary for a professional strongman.

Samson paid great attention to breathing exercises, which contribute to the development of the muscles involved in the breathing process, and increase the mobility of the chest. Excursion of the chest (the difference between the circumference of the chest between inhalation and exhalation) in "Samson" was 23 centimeters. Colossal chest excursion, strong intercostal muscles and latissimus dorsi backs allowed "Samson" to break the chains tied around his chest.

Training day of world champion Nikolai Vakhturov

(From an article by Vakhturov in the Hercules magazine, No. 12, 1915)

“I get up at 8 o’clock. I play for an hour. I come home and drink four glasses of sweet tea. I rest, lying in bed, for about half an hour. Then for an hour I work out with four-kilogram dumbbells according to the I.V. Lebedev. I run in place with deep breathing for 15 minutes. I wipe my body with a wet towel and go for a walk for an hour and a half. Arriving home, I pull the rubber for about twenty minutes and squeeze myself on the chairs about 50 times in a row, and then jump over the chairs for five minutes. I take an air bath, sitting on a chair, and wipe my whole body with cologne. I dine, mostly only greens (I don’t eat boiled meat at all). I play for about an hour. I sleep for an hour and a half. When I wake up, I read newspapers. I drink four glasses of tea. I go to the circus where I wrestle. The next day, getting up, I immediately begin to train in wrestling for an hour and a half. I pull the enemy up with the back belt 20-25 times. Then I run and go for a walk. That's my whole "system", in which, by the will of fate, my whole life fit in.

Jan Krause's Method of Life for Champion Athlete

(Journal "Hercules" No. 13, 1915)

“The main secret of my success in weightlifting is that I once and for all set myself the goal of leading a harsh, strictly defined lifestyle, from which I never deviate. I also never deviate from the method of training and distribution of the day that I have adopted. This is how my day goes. I get up at eight o'clock in the morning. I drink two glasses of sweet tea and eat a roll with butter and two eggs. I'm going to the service. I return home and have dinner: very little meat, a lot of greens, fruits and usually buckwheat porridge. I have a good appetite, but I don’t eat my fill, but I get up from the table with such a feeling that I could still have a snack ... I rest. I drink milk with black bread. I go for a walk - at least 4-6 versts. Coming home, I train twice a week from 8 o'clock to 11 o'clock in the evening, and I spend an hour and a half on gravity and the same amount on free movements. Of kettlebell exercises, I mainly train on jerky movements (I don’t like push-ups) and I try to do all the movements once a week. I don’t train with dumbbells at all and I consider them completely unnecessary for a kettlebell champion. I go to bed at 12 o'clock at night, and so - day after day.

Views on the training of world wrestling champion Ivan Spool

“His name in Paris and Madrid is a guarantee of full fees. Strong infinitely and accurately cast in steel. If he only defends himself, there is no such force that could break him. When he was still a student at the School of Athletics I.V. Lebedev, - and even the strongest professionals did not know what to do with the "spool". Now the iron Spool is the storm of all championships ... ”(Album“ Wrestlers ”, edition of the Hercules magazine, Petrograd, 1917)

“In my opinion, everyone should develop a separate training system for themselves, in accordance with their habits, with the characteristics of the body. Here is my training day: I get up at twelve o'clock. I take an air bath for 10 minutes. I do push-ups, lying on the floor or on chairs, 100 times (at random, of course). I do ten minutes of eight-pound dumbbells. Letting the body cool down, I take a cold shower. I rub my body red with a fluffy towel. I'm getting dressed. I drink two bottles of hot milk with cream and sugar. I eat a hearty breakfast of eggs, vegetables, flour and fruits, and I chew very slowly.

I play for about two hours. I walk at a fast pace, sometimes I turn from a walk to a run. When I get home, I train for 5 minutes with 8-pound dumbbells. I pull the rubber for 5 minutes. I train in wrestling for 30-40 minutes. After a 5-minute rest, I do 100 jumps in place. I run 10 minutes. I take a shower. I rub my whole body with cologne. I go for a walk for 15-20 minutes. I have lunch: vegetables, flour, very little meat, fruits. I play for half an hour. I play billiards. Then I wrestle in the circus. After the struggle, I wash my body with water and rub it with alcohol. I have supper: greens, eggs. I drink two bottles of milk with cream and sugar. I walk for half an hour and go to bed no later than two in the morning, so that I have at least 10 hours for sleep. (From the sixth issue of Hercules, 1915)

Recommendations I.V. Lebedeva ("Uncle Vanya") for beginner athletes

("Weightlifting", 1916)

“My teacher, Dr. V.F. Kraevsky, to the assurances of many opponents of development with heavy weights that “you can overstrain”, answered this way: “If you can lift a weight, then you will not overstrain; and if you can’t lift it, then you won’t overstrain either, because you won’t lift it. ” It was quite witty, but not entirely true, since, doing heavy weights without knowing the basic laws of weightlifting, you can overstrain and spoil your health. Meanwhile, the basic laws of weightlifting (weightlifting) are very simple. Here they are:

1. Do not lift weights impetuously (especially do not lift them abruptly from the ground) and you will not overstrain; 2. Do not hold your breath while lifting the kettlebell (and approaching it); 3. Do not strain other muscles in vain, except for those that perform the necessary “work”: for example, when squeezing and pushing with both hands, you do not need to firmly squeeze the barbell at all; with any movement with weights, tension is required only for lifting, while lowering the weight should be quite easy without any muscle tension; 4. "Work" constantly smoothly, without sudden movements, even when pushing, all the pace of movement should be smooth; 5. Do not be nervous either during the “work” or starting it, that is, do not be afraid of the kettlebell, assure yourself that you must lift the kettlebell, that you cannot but lift it. If you learn these rules for yourself, then there will be no harm from weightlifting, but you will get an undoubted great benefit: increase in strength, development of muscles and awareness of one's own strength.

Each person can become two or three times stronger, and heavy weights are one of the most powerful ways to make a person stronger. When lifting weights, a distinction must be made between record lifting and training lifting. In striving for records, you need to be very careful. Beginners are best off for a year or two to discard any thought of records. Strengthen and temper your body with training in several sports - a wide variety, and only then proceed to record training. If the “record is not going”, do not be upset and do not give up training: in essence, nothing in the world will change from the fact that you have not lifted 10 pounds more, and the benefits of training will still be great for you.

Regarding the mode of life: "the human body does not tolerate constraints, but every excess is harmful." As for food, I definitely do not advise eating meat: it introduces putrefactive decomposition products into your body and forms uric acid, which poisons the body. The basic rule for eating: chew as slowly as possible. Drinking alcohol and smoking is not advised at all. Sleep - 7-8 hours. Dress without wrapping and without wearing warm underwear. Fresh air and water (souls or baths) are necessary for every person who wants to be strong and healthy.

Here is a training scheme for an amateur weightlifter, assuming he is free all day. Get up at 8 o'clock in the morning. Air bath 5-10 minutes. Free movements - 5 minutes. Dumbbells light - 10 minutes. Stretching rubber - 10 minutes. Free movements - 5 minutes. Running (at least in place) - 3-5 minutes. Air bath (until the heart calms down), shower (pouring or wiping the whole body). Lie in bed, covering yourself with a warm blanket to sweat. Get up and wipe yourself with water at room temperature with cologne or alcohol. Eat 2-3 soft-boiled eggs and drink 1-2 cups of hot milk with sugar. Chew slowly, and drink milk in small sips, holding it in your mouth. Get dressed and go for a walk. Walk quickly, but with a distinct, even step. Sometimes go for a run. The walk lasts 1-2 hours. Arriving home, do, if there are rings or bars, gymnastics on them, and if not, then squeeze yourself on chairs. Increase the number of repetitions every 1-2 days. Training with rubber - 10 minutes. Jumping - 5 minutes. Air bath - 3 minutes. Wiping the whole body. Breakfast. Two hours after breakfast - training with heavy weights, and devote one day to pushing and pushing, the other to pushing and pulling, the third to one pushing. It is imperative to add to these movements every day: push-ups lying down at times, squats on toes with a barbell on the shoulders behind the head and pulling on the biceps. Then, holding the bar with a grip from below, bend and unbend your arms at the wrist joints. Weight training is done with very little weight; example: an athlete can squeeze 72 kg with both hands - he must start training with 32 kg and finish with a weight of 56 kg. Kettlebell training continues - one hour. Dumbbells - 15 minutes. Running - 5-10 minutes. Wiping the whole body. Walk. Go in for other sports: swimming, football, rowing, cycling, and in winter - skating or skiing. Lunch - a lot of fruits - raw and boiled. 2 hours after lunch - training in the fight against a partner: first, strength, then - to receptions. It lasts 1 hour, with breaks. Then gymnastics on apparatuses (simulators) or free movements - 5-10 minutes. Wiping the body with cologne. Walk. Arriving home - drink hot milk with sugar, but do not have dinner. At 12 o'clock - to sleep.

At the same time, to engage in heavy weights - three times a week: every other day. The best kettlebell training is with separate weights. If it is possible to take boxing lessons, then take up boxing on your free days. One day a week is a complete rest from any training, except for other outdoor sports: football, etc.

Needless to say, there are very few lucky athletes among athletes who would have the opportunity and leisure to devote their entire day to training. But free time, in lesser or larger size, every person has it in the morning, afternoon, and evening.

Make yourself, according to the above model, a brief training scheme so that it is no less versatile. In two years you will be a strong and well-rounded athlete and then you can start special training.”

How Georg Hackenschmidt trained

(Journal "Hercules" No. 14, 1915)

“Georg Gakkenshmidt owes his strength, his muscles, his records and his entire career exclusively to training ... Among Russian athletes, there is not one who devoted all his leisure time to training as diligently as the Russian Lion. The original "work" of Hackenschmidt, before his arrival in Petrograd in 1897, was not rational. True, he raced a bicycle, was a good gymnast, already twisted 240 pounds (96 kg) with one hand and, speaking in small Baltic circuses under the name "Lenz", amazed the audience with the development of his muscles. But real workout for him began from the day when Dr. V.F. Kraevsky. At almost three months, Gakkenshmidt was heard in the chest by almost 10 centimeters and began to give the impression of Hercules Farnese. This was achieved by Dr. Kraevsky with his enhanced nutrition; for Hackenschmidt, a remarkably strong broth was brewed, and a bowl of broth was boiled down from 6-7 pounds of meat. Kraevsky fed Gakkenshmidt exactly for slaughter, at the same time forcing him to train with weights - average weight - at times for 2-3 hours, twice daily: in the morning and in the afternoon. At the same time, training on the rings was mandatory. Body hygiene was very important - after training, a cold bath and a walk followed. Gakkenshmidt then did very little dumbbells. But much attention was paid to exercises in separate weights (with bulldogs and with weights) and squats with a barbell behind them. This was how Gakkenshmidt's weightlifting training went on at that time, things were worse with wrestling then - there was no one to train seriously with, they had to limit themselves to friendly training in the Kraevsky circle and in the Athletic Society, running and jumping. The time for real wrestling training came for Hackenschmidt from his American tour, when he began to train with Dr. Roller - the best representative of freestyle wrestling. Every day, every morning, Hakkenshmidt and Roller, dressed warmly, ran for about an hour without rest, until they were sweating. Wrestling training followed, followed by a massage. After the massage, free movements according to the Dane Müller system and a bath.

World champion, athlete and wrestler Stanislav Zbyshko-Tsyganevich about his training

“I sleep ten hours. I get up at 5 am. I take an air bath for 5-10 minutes. Then I train for half an hour with 5-pound dumbbells, do free movements and exercise with rubber. I take a shower and eat something light. In general, I do not eat any meat - I even feel some kind of disgust for it. My food is fruits, greens, flour and a lot of cakes. I don't drink wine or beer. I love milk and very sweet tea (6 pieces per glass). I go for a walk, and from time to time I switch to slow run. Arriving home, I begin to train in wrestling, usually with 3-4 wrestlers in a row, and I especially practice in lifting them from the ground with a reverse belt for several times.

Wrestling training takes about an hour. Then massage and shower. Breakfast. Walk again and then run (I run for 1.5 hours with breaks). After running, I switch to walking, and I try to breathe deeply and strongly. Then - lunch. After dinner I read something, I do correspondence. Two hours after lunch again training. I do dumbbells, rubber bands, which I stretch from behind my back, play handball and jump rope. In Europe, jumping rope is child's play, but practical Americans have long realized that jump rope is a great workout for breathing, against obesity, etc. All American wrestlers and boxers must use jumping rope in their training. After training again massage, then a bath. I have supper and go for a walk at a slow, quiet step. Then a good, deep sleep. I do weightlifting once a week, and I push the 104 kg barbell 25 times in a row, taking it the same number of times at the same pace on the chest.

On days when I have a particularly difficult fight, my training is limited to running and jumping rope. These days I try not to be nervous and not think about anything, but mostly I read the novels of my favorite writer Heinrich Sienkiewicz. As if alive, the images he created of our Polish heroes and that young hero, whose name I took and whom I set as a prototype for myself, stand before me - Zbyshko from the Swordsmen. When I go to the fight in the evening, these inspired images seem to inspire me - I experience an inexpressible uplift of spirit. After the struggle, I wash first with warm water with soap and a brush, then with cold water and rub myself with some kind of alcohol so as not to get boils. I eat and walk.

This is the lifestyle I follow. I am often asked which contractions were the most difficult. By french wrestling- with Poddubny, in free American style - with the Indian Gamma.

Anthropometric data height - 175 cm, weight - 120 kg, chest circumference during inspiration - 130 cm, biceps - 52 cm, forearm - 38 cm, thigh - 78 cm, lower leg - 46 cm.

Recommendations of the Honored Artist of the RSFSR, professional athlete Valentin Dikul for athletics

1. Systematic medical supervision is required.

2. You can proceed to the development of special strength qualities only after a year of athletic gymnastics.

3. Before weight training, a thorough warm-up is necessary to warm up the muscles.

4. Every week you need to change a number of exercises, the order in which they are performed, in order to avoid the "addiction" of the muscles to loads in repetitive movements.

5. Even trained athletes should be engaged in a purely power complex for no more than 30-40 days.

6. When exercising with large weights, pay special attention to the joints, avoid overloading them.

7. Perform all exercises in 5 sets of 6 times. For the abdominal muscles - 3 sets of 30-40 times.

8. Do not in any way strive to “eat up” weight, which weightlifters of heavy weights once aspired to. weight categories and circus strongmen.

My strength is the result of modern training methods.

Daily regime

“I get up at 8 in the morning, do light exercises. I have breakfast. I spend two hours writing letters from the sick. Then I train for 4 hours with full dedication of strength and always with shells heavier than those during the performance. Resting. I give two more hours to the sick. And finally, I begin to prepare for the performance at the arena. I don't use a special diet. Eat a little. But the basis of the diet is protein foods, fruits, vegetables. In winter, I definitely add multivitamins. ”

Personal records of V. Dikul: bench press - 240 kg, squats - 340 kg, deadlift- more than 500 kg. Without special training in triathlon he had a result of 547 kg (bench press with two - 182 kg, snatch with two - 157.5 kg, jerk with two - 207.5 kg).

Anthropometric data: height - 175 cm, weight - 108 kg, biceps - 50 cm.

V. Dikul addresses the fans of athleticism with the following words: “Be faithful to athleticism to the end, do not rush from side to side, love your wonderful sport, which will give you good health, physical beauty, and expand your spiritual world.”

Recommendations for beginner athletes from the book "Athleticism" by G. Tenno and Y. Sorokin

In 1968, the Young Guard publishing house published the book Athleticism, which immediately became a bestseller among fans of strength. Judge of the international category in weightlifting Georgy Pavlovich Tenno, using his the richest knowledge on the history of world athleticism, developed sets of exercises with weights and gave guidelines which have not lost their relevance to this day.

“Athleticism is a system of exercises with weights: barbell, dumbbells, kettlebells, shock absorbers, block devices. Often this system is called miraculous. We will not dissuade you. Everything is correct. Every person can hope for a miracle. On one condition. A miracle will not happen by itself, at the behest of a pike or due to other fabulous reasons. It originates in the objective laws of physiology and biochemistry. It is generated by will, perseverance and diligence. If these qualities are not highly developed in you, you have the right to hope only for a small, discreet and modest miracle. But if determination and will are in the very essence of your character, the miracle will be huge, fantastic and will shock not only yourself, but also thousands of other people.

Health is everything

Sometimes you hear such a conversation. We live in the 20th century. We do not need to go to the mammoth with a heavy club or to catch a mountain goat by the tail on our own two feet. Now technology does everything. Say, a crane will lift much more than a whole team of weightlifters. And the most ordinary "Volga" is much faster than Armin Hari - the world record holder in the hundred meters - and much more enduring Vinila - the winner of the marathon at the Tokyo Olympics. So what's the point of wasting so much time on sports? Indeed, why? Let's better solve scientific problems, design machines, write poetry and compose music. And everything else - all sorts of gymnastics, games, light and weightlifting - to the side. And now, shrouded in clouds of bluish tobacco smoke, unfortunate theorists do not get up from the table for days on end. Little by little their muscles become flabby, feeble. The figure swims with fat. Climbing the stairs, they increasingly clutch at the heart. The work doesn't stick. Head hurts. Weakness sets in. And these are business cards of future diseases, which usually do not take long to wait. How many wonderful undertakings remained unfinished only because people did not have enough health for that. And vice versa. How many examples are there of how Physical Culture served as a good assistant to people in great deeds and deeds. Remember. The philosopher Plato participated in wrestling competitions. Academician Ivan Petrovich Pavlov regularly played towns. Leo Tolstoy plowed the land and rode a bicycle. Such examples are innumerable.

Sandow, Eugene Eugen Sandow, birth name Friedrich Wilhelm Müller (1867-1925). Popular the strong man early 20th century, founder of bodybuilding and bodybuilding, founded physical development clubs. For the first time in the world, the athlete was awarded the title of professor of physical development.

Biography

Born in the family of a German - a greengrocer (greenery dealer), Koenigsberg. He, like many urban residents of the Baltic states, was not distinguished by good health. He entered the university at the Faculty of Medicine, where he seriously took up anatomy and physical exercises. Friedrich's own daily practices under the supervision of Attila's strongman coach (Italian circus strongman) changed Friedrich: the young frail man gradually became strong, athletically built. Continuing classes according to a scientifically developed methodology, he achieved phenomenal results in strength training, he was recognized without objection as the strongest man.

Sandow's book "Strength and How to Become Strong" details the method of training with dumbbells. Simple exercises are recommended for both adults and adolescents - both boys and girls. The presence of diseases, even chronic ones, is not a contraindication for gymnastics. The main thing is to follow the instructions of the book, do not exceed the recommended number of approaches performed and the mass of weights lifted.

The rules for performing Sandow's dumbbell gymnastics are based on the principle of education human body, the need to develop not only muscles, but also improve health. You should do it daily, in the morning, 2 hours after breakfast. Make movements, following the correct execution. Do not exceed the number of repetitions, increasing repetitions by 3 times every 6 days. It is recommended to start working with two-kilogram dumbbells. Increase weight every six months. After class, Sandov recommended taking a cold bath, you can take a shower or pour water on the street in summer. Water cold procedures are finished by rubbing with a dry terry towel until the skin turns red.

In the book, Sandow announced that after 4 years of training according to the original method, trainees will have developed, relief muscles, crushing strength.

Morning exercises of 18 exercises will give enough power load. Basic stance: stand straight, heels together, socks apart, arms with dumbbells lowered along the body, elbows fixed. Beginners should keep their knees slightly bent to avoid injury.

1. Direct grip, alternately bend and unbend the arms at the elbows, the biceps are being worked out.
2. Reverse grip, the same bending of the elbows.
3. Hands to the sides, alternating bending and unbending the elbows, not lowering below shoulder level.
4. Similar to exercise 3, but do it with both hands at the same time.
5. Hands forward, palms inward. Extend your arms horizontally to the sides.
6. Dumbbells with a direct grip to the shoulders, alternating them, vertically raise and lower. Vertical press.
7. Lean forward from the main stance, dumbbells on the hips. Alternately raise your arms forward up, not lifting above the shoulder.
8. Raise the dumbbells to the sides, direct grip. Make circular motions in the wrist joints clockwise, then in the opposite direction.
9. Position ex. 8, rotation of the arms at the elbows.
10. Lift the dumbbells up, lean forward, touch the floor without bending your knees. Come back to starting position.
11. Difficult exercise. Basic stance, straight grip. Bend your right arm at the elbow at a right angle, dumbbell at the waist. Lunge forward with your left foot while straightening your right arm. Return to the stance, then repeat the mirror movement: lunge with the right foot and left hand.
12. Raise straight arms through the sides up, release to the starting position.
13. Push-ups from the position of the emphasis lying on the floor, done without dumbbells.
14. Tilts to the sides with simultaneous bending of the arms, alternately touching the armpits with dumbbells.
15. Lie on your back, stretch your arms behind your head, fix your feet. From this position, sit down, then bend over, keeping straightened arms constantly pressed to the head. Touch the dumbbells to the legs and return to the supine position on the floor.
16. Without dumbbells, lie on your back, hands under your head. Raise straight legs up, pressing the lower back to the floor. Return the legs to their original position, using only the muscles of the press.
17. Base stand. Rise on your toes, sit down and return to the starting position. According to Sandow, squats are done on toes, knees are bent to a right angle.
18. The final exercise is the main stance, bend and unbend the wrist joints.

A sedentary lifestyle provokes insomnia, nervous exhaustion, and various diseases. 18 exercises repeated regularly will help strengthen nervous system. By doing exercises 11, 12, 14, 15 you can correct indigestion. Constipation exercises are numbered 14 to 18.

These 18 simple exercises strengthen the body and spirit, help get rid of laziness and various ailments, training will improve mood. The principle of conscious muscle work developed by Sandov helps not only to increase muscle mass, but also improve blood circulation, which should have a good effect on work internal organs. Before starting classes, you should consult a doctor, because excessive exercise stress can be dangerous in some diseases, such as heart disease, hypertension.

The unique physical strength of some historical figures invariably excites the imagination of mankind. These amazing people are able to make efforts that are not available to an ordinary person.

Looking at one of them, Evgeny Sandov, you begin to believe in the reality of the existence of mythical titans. How are these magnificent athletes different from ordinary people? What power and abilities allow them to work miracles? What motivated them to such amazing self-improvement?

Let's open the veil of secrecy on the example of life and transformation into world star- an ordinary person.

Biography of Evgeny Sandov

In the city of Königsberg, on April 2, 1867, a weak, sickly boy was born in the family of a seller of greens and fruits Muller. His name was Friedrich.

Parents were very worried about the health of the child, who differed from his peers in unhealthy thinness and weakness. But constant illnesses and ailments did not break the boy's surprisingly strong character. On the contrary, growing up and indignant because of his own weakness, Friedrich became interested in the study of anatomy and medicine and, while receiving an education, regularly engaged in health promotion and strength development, based on his own practice and the knowledge gained in the learning process.

From a frail teenager, a young man gradually turns into a strong, self-confident athlete. So in Brussels, in 1887, Evgeny Sandov (Eugene Sandow) appears - this is a stage name chosen by the name of Friedrich's Russian mother.

The athlete performs in the circus, demonstrating the wonders of physical abilities and defeating eminent wrestlers in the ring.

After a stunning triumph in Europe, he goes to America, where he is completely immersed in the development of his own system for developing the body's athletic capabilities.

At this stage, new talents of the master are revealed. Eugene is revealed as a gifted businessman and organizer. He creates a prototype of a modern training hall, advertising and offering specially designed exercise equipment to those who wish.

Creates institutes of physical education, simultaneously releasing brochures with the author's methodology for developing strength. Organizes competitions in which athletes who practice according to his system participate.

After living in America for 4 years, he moves to England. Here, thanks to his fame, Sandov continues to successfully develop and popularize sports.

Based on his own experience, he publishes special literature:

• 1894 - "System of physical training".
• 1904 - "Strength and how to become strong"
• 1912 - "Strength and health".
• 1919 - "Life is movement"

In 1911, King George V appointed him as his personal instructor. Sandow received the title of professor, published works on the treatment of diseases with the help of physical exercises. His book called "Body building" laid the foundation and gave the name to modern bodybuilding.

In 1925, the athlete's car drove off the road and, pulling it back with one hand, Eugene Sandow received a brain hemorrhage, from which he died.

Anthropometry of the father of bodybuilding

For all his outstanding strength, Eugene was distinguished, especially by modern bodybuilding standards, by rather modest, but nevertheless balanced and harmonious proportions:

• Height - 174cm.
• Weight - 92kg.
• Calf - 42cm.
• Hip - 66cm.
• Biceps - 45cm.
• Neck - 45cm.
• Chest - 122cm.
• Waist - 80cm.

Sandow's strengths

For contemporaries, the master was an unattainable ideal. His records were not broken for a long time, and when this happened, subsequently, the rivals had more powerful physical data.

The society admired the splendor of the athlete’s developed muscles, and the ladies lined up to touch Sandov’s steel muscles for money:

I could lift a barbell weighing 122kg with one hand.

Push up to 200 times in 4 minutes.

He held kettlebells of 27 kg with outstretched arms for several seconds.

Holding a 24-kilogram weight in each hand, he stood on a handkerchief, then jumped and did back somersaults, exactly landing there.

Leaning with his heels on one chair, and with the back of his head on another, he held two people on his chest, and in his outstretched hand - a 22-kilogram weight.

Force numbers by Evgeny Sandov

• His most amazing performance was the fight with the lion. The animal was put on a muzzle, special bags on its paws, so that the predator could not use its claws. The lion rushed at the artist, and he caught him, held him and threw him aside.
• A platform was installed on the athlete's chest on which there were three horses or an eight-person orchestra with a piano.
• Standing on a handkerchief, he held 27 kg in each hand and did somersaults with them, landing on the same handkerchief.
• Hanging in the air between two chairs, relying on the back of the head and heels, he could hold two people on his own body, like on a bridge, while holding 22 kg in each at outstretched arms.
• He lifted and did a bench press with a barbell weighing 115 kg, shifted it to the other hand, did a crouch, lay on his back, holding the projectile on his outstretched arm above his head, then easily rose to his feet.

• Positive attitude and mindful exercise.
• Perform exercises until muscle pain appears.
• At the beginning of classes, the weight of dumbbells should not be large: for children over 7 years old and women - 1 - 2 kg, for adult men - from 2 kg.
• Work out with light dumbbells for 30 minutes a day continuously or split into two sessions of 15 minutes each.
• Start exercising no earlier than 2 hours after eating.
• Individual choice of time of day for classes.
• For the best control of the technique of performing exercises, practice in front of a mirror.
• Gradual increase in weight and reps.
• Not for children under 7 years of age.
• In classes, avoid sudden movements and overexertion.
• The alternation of movements in the exercise.
• Water procedures and dry rubbing at the end of the session.

Exercises that make up the Sandow system

	Biceps. The back is straight, standing, arms along the body with dumbbells, palms forward. Without moving the elbows, we bend the arms at the elbow joint to the shoulders alternately.
	Forearm extensors and biceps. The same as in exercise 1, but the palms are turned back, the hands hold the dumbbells with an overhand grip.
	Biceps, deltas, triceps. Standing, back straight, arms out to the sides, body in a T shape, palms up. We bend our arms alternately at the elbows, without lowering them.
	The same as in exercise 3, but we bend our arms at the same time. Bend on the inhale, unbend on the exhale.
	Muscles of the chest, back, shoulder girdle. Standing, arms with dumbbells stretched forward at shoulder level, palms facing each other. We spread our arms to the sides while inhaling, back to I.P. on the exhale.
	Deltoid, trapezius and triceps muscles of the shoulders. Standing, back straight, look forward, hands with dumbbells at the shoulders, palms facing each other. We raise our hands alternately horizontally up.
	Deltoid muscles. Back slightly bent, hands on hips, overhand grip, palms down. We raise our hands alternately to shoulder level.
	Strengthening the wrist joints and muscles of the forearm. Palms down, arms with dumbbells to the sides. We turn the shells with brushes: up - down, forward - back.
	Same as ex. 8, but we take the dumbbells at one end and perform rotations with the brushes back and forth.
	We strengthen the muscles of the thigh, back and abs. Standing back and legs straight. Hands with dumbbells above your head vertically, palms facing each other. Without bending your knees, we bend, hands touch the floor - exhale. We return to the I.P. - breath.

	Muscles of the legs and deltoids. Standing, back straight, arms with dumbbells along the torso. We bend the right arm so that the forearm is perpendicular to the body, we lunge forward with the left foot, while straightening the right arm horizontally - exhale. We quickly return to the SP, pulling the elbow back - inhale. Repeat for the left arm and right leg.
	Deltoid and trapezius muscles. Standing, back straight, arms with dumbbells along the body. Raise both hands simultaneously through the sides up - inhale. We return to the I.P. - exhale.
	Muscles of the chest, shoulder girdle, triceps. Push ups. The body from the back of the head to the heels forms a straight line, the emphasis is lying. We bend our elbows, trying to touch the floor with our chest. We go down on an inhale, we go up on an exhale.
	Oblique abdominal muscles, biceps, deltas, trapezius. Standing, back straight, arms with dumbbells along the torso. While inhaling, we tilt to the left, while raising the right hand so as to bring the dumbbell to the armpit. On the exhale, we return to the I.P. Repeat to tilt to the right.
	Abdominal muscles. Lying on your back, the body forms a straight line, arms with dumbbells extended above the head, continuing the line of the body. The legs are fixed motionless. We sit down with the strength of the abdominal press, without bending our arms and make an inclination - hands to the feet on the exhale. We return to i. p. on inspiration.
	Abdominal and quadriceps femoris muscles. Lying on your back - hands behind your head. Raise straight legs to a position perpendicular to the floor as you exhale. We return to the I.P. on the inhale.
	Calf and quadriceps muscles of the thigh. Standing straight, arms with dumbbells along the body. We perform a squat until an angle of 90 degrees is formed with the thigh and lower leg, while lifting on toes - inhale. We return to the I.P. - exhale.
	We strengthen the wrist joints and muscles of the forearm. Standing, arms with dumbbells along the body. We bend and unbend the hands in the wrist joints.

The following video shows and explains all the presented movements in sufficient detail.

Eugene Sandow and his training system

Thanks to a reasonable, scrupulous study of the structural features of the body, based on personal observations and practice, Evgeny Sandov has developed a unique training system in which everything is thought out to the smallest detail.

Features of the approach, examples of programs

To achieve significant results, the master brought current features which must be taken into account by every trainee. In the process of training, it will be correct to gradually increase the weight of the shells, according to age.

Beginning with:

12 - 14 years - 250 - 500 gr.

14 - 18 years - 500g - 1 kg.

18 years and older - 1.5 - 2.5 kg.

After 30 days of daily training, add:

12 - 14 years - 500g.

14 - 18 years - 1 kg.

18 years and older - 1.5 kg.

Table 1. Training program for trainees aged 12-14 years.

Exercise No.	Number of repetitions
	Before fatigue

Table 2. Training program for trainees aged 14-18.

Exercise No.	Number of repetitions	Increase the number of repetitions every 6 workouts

Table 3. Training program for those over the age of 18.

Exercise No.	Number of repetitions	Increase the number of repetitions every 6 workouts
First month of classes
	Before fatigue
Second month of classes. New exercises added

Sandow's explanations for his system

• Purposefulness and the ability to volitional effort are needed. Indeed, to achieve decent results, the basis is regularity and patient consistency in training.
• Conscious movement control. At the time of the exercise, it is necessary to concentrate on the working muscle.
• Active use of weight own body and competent distribution of the load while maintaining the execution technique.
• Availability. The system is designed so that a person of any age (over 7 years old) can practice, the main thing is to follow the recommendations of the author.
• Each trainee, subject to the rules, eventually achieves significant results.

Basic principles of training

• Do not exercise immediately after eating. You have to wait 2 hours.
• Strictly follow the recommendations of the author.
• Conduct classes in front of a mirror for better control of the execution technique.
• Consider age and physical training when choosing the weight of shells.
• Add weight every 30 days of regular exercise.
• Movements should be calm, 2 seconds per contraction.
• The use of static exercises.

Contribution to history, founder of Bodybuilding

Evgeni Sandow was undoubtedly a unique, bright personality. mind combination, strong will and fortitude of character, allowed him to reach unprecedented heights in improving his own body and developing his beloved business.

Thanks to his own talents, the master became the founder and father of Bodybuilding - a separate direction in sports, which has been very popular among the people to this day.

The unique training system he developed and the use of special simulators, served as the basis of mass passion for building a strong, healthy body.

Friedrich Wilhelm Müller was the first bodybuilder in history. Thanks to his gambling ingenuity, we received GYM's, basics proper nutrition, spectacular competitions of bodybuilders.

Eugene Sandow became the prototype for the bronze statuette, which is awarded to the winner of the Mr. Olympia competition.

Versatile talented person huge force spirit managed to restore and strengthen his own health to absolute perfection. He became an example and standard for many people and the founder of a whole sports movement. All these achievements belong to a small puny - sickly boy.

Now do you understand why?

The Sandow system is designed for people of different sex and age and is intended as a means of promoting health. At the same time, it is noted that it can also be used for those who want to become a famous athlete in the future. The dignity of this system, like any other, can only be assessed in practice. But the fact that, thanks to her, Sandow himself, who was a frail and sickly young man, became one of the first strong men in the world, and that numerous followers spoke very well of her, speaks for itself. More than 100 years ago, Sandow showed the door to power and gave the keys.

Basic principles of the Sandow System:
1. Strict gradualness in increasing loads. Exercises, with some exceptions, are the same for everyone, but each gender and age corresponds to a certain weight of dumbbells and the number of repetitions. The sequence in increasing loads is also determined.
It is recommended that these instructions be observed with all accuracy, because the fidelity and strength of success depend on this. In pursuit of "early" success, you should not prematurely increase the weight of the dumbbells and the number of repetitions. This is more likely to bring harm than good (especially to a young, fragile body). Moreover, those who are infirm or in poor health are advised to proceed with the exercises according to the table, one step below their age.
2. The predominant value of conscious muscle contraction during exercise. This is the "nail" of the Sandow system, which is the basis for the successful development of strength. Performing each exercise, you should focus not on its result, not on the weight of the dumbbells, but on the very process of muscle contraction. It is necessary to consciously contract the muscles, while dumbbells serve only as an additional regulator of strength and uniformity in movements.

The author recommends working every day. Sandow does not set a strictly defined time for training. The golden rule is to choose the part of the day that is most comfortable for you. If possible, do not start exercising earlier than 2 hours after eating. Also, don't exercise just before bed if you find it makes you sleepless. Load regulation according to the Sandow system:

For girls aged 17 and over. Exercise Number of repetitions Increase the number of repetitions for each arm 1. Alternate bending 20 1 every other day of arms with dumbbells standing 2. Alternate bending 10 1 every 2 days of arms with dumbbells standing with a pronated grip 3. Sandow bend 7 1 every 2 days alternately arms with dumbbells in sides at shoulder level 4. Bending Sandow's arms with 7 1 every 2 days with dumbbells to the sides at shoulder level 5. Breeding Sandow's arms 4 1 every 3 days at shoulder level to the sides with dumbbells while standing 6. Pressing dumbbells alternately 10 1 every 2 days with hands standing 7. Raising alternately arms 8 1 every 3 days with dumbbells forward 8. Flexion of the wrists to fatigue of arms straightened to the sides with dumbbells 9. Sandow rotation of the hands to fatigue with weights 10. Romanian deadlift to fatigue with dumbbells 11. Lunge with lifting 5 1 every 2 days forward of the opposite arm with dumbbells 12. Lifting dumbbells over 5 1 every 2 days with the head through the sides (without turning the arms) 13. Classic push-ups 2 1 each. week from the floor 14. Side bends with 10 1 every 3 days with dumbbells / tilts to the sides with dumbbells 15. Raising the torso from 3 1 every 3 days of a prone position with dumbbells in straightened arms 16. Raises of straight legs from a prone position is not recommended 17. Lifts on socks sitting on 20 1 every 3 days squatting with dumbbells 18. Bending the wrists with 20 1 every 3 days standing dumbbells For young men aged 17 years and older. Exercise Number of repetitions Increasing the number of repetitions for each arm 1. Alternate bending 50 5 every day of arms with dumbbells standing 2. Alternate bending 25 2 every day of arms with dumbbells standing with a pronated grip 3. Sandow bend 10 1 every day alternately arms with dumbbells to the sides on shoulder level 4. Sandow's arms flexion with 10 1 every 3 days with dumbbells to the sides at shoulder level 5. Sandow's arms 5 1 every 2 days at shoulder level to the sides with standing dumbbells 6. Dumbbell bench press alternately 15 1 every 2 days with standing arms 7 Alternating arms raise 10 1 every 2 days with dumbbells forward 8. Flexion of the wrists to fatigue with arms extended to the sides with dumbbells 9. Sandow rotation of the hands to fatigue with weights 10. Romanian deadlift to fatigue with dumbbells 11. Lunge with lifting 10 1 every 2 days forward opposite hand with dumbbells 12. Lifting dumbbells over 10 1 every 2 days with the head through the sides (without turning the arms) 13. Classic push-ups 3 1 every 3 days nya from the floor 14. Side bends with 25 2 every day with dumbbells / bends to the sides with dumbbells 15. Trunk raises from 3 1 every 2 days lying down with dumbbells in straightened arms 16. Straight leg raises from 3 1 every 2 days lying down 17. Sitting calf raises 25 2 every day squatting with dumbbells 18. Wrist curls from 25 2 each standing dumbbell day

For teenagers aged 12-14, Sandov recommends using dumbbells weighing 250-500 g, for boys aged 14-18 - 0.5-1 kg. For those aged 18 and older - 1.5-2.5 kg. During training process according to his system, the weight of dumbbells should increase by 250 g for teenagers 12-14 years old, by 0.5 kg - for boys 14-18 years old, by 1 kg - for those aged 18 years and older.
If you are a beginner or are exercising after an illness, injury or long break, start exercising with a weight one step below your age. Gradually increase weight and reps to entry level in tablets. After that, the girls start with 4 lb dumbbells (= 2 kg), and the boys start with 5 lb dumbbells (= 2.5 kg).
After increasing the number of repetitions in the first exercise to 120, and in other exercises - in proportion to this, it is recommended to train at the achieved level for 6 months. Then you should increase the weight of each dumbbell by 2 pounds (= 1 kg) and start again, focusing on the table. Similarly, it is recommended to increase the load in the future.
The author claims that after completing a training course with dumbbells, the weight of each of which reaches 20 pounds (= 10 kg), the practitioner will become as muscular as he is. By the way, according to D. Gudkov (1967), E. Sandov had the following anthropometric indicators: height 170 cm, weight 78 kg, biceps 41 cm, rib cage 122 cm, waist 80 cm, thigh 60 cm, lower leg - 40 cm. Sandov began his athletic studies at about 18 years old, from a level below average, and after 3-4 years he wins the first sensational victories on the wrestling mat, and after another 5 years with a weight of 85 kg with one hand squeezes a ball bar weighing 122 kg.

Below is shown rough plan training of young men in the initial period. If you find it difficult to complete the indicated number of repetitions in one approach (and it will increase even more), you can perform the number of repetitions by distributing them over several approaches. After completing all the approaches in one exercise, move on to the next.
You need to start with a warm-up, finish with a hitch (we emphasize that this is a requirement not only for safety, but also for efficiency).
Average pace. Each movement should take 2 seconds.
Recall: watch your well-being and do not overwork. If necessary, stay at one level for more than the recommended time and then continue. Although Sandow recommends exercising every day, give yourself a rest day every now and then to allow your muscles to recover better.
Although the program is already at the venerable age of over 100 years, it can still be carried out.