DOCTOR A. K. ANOKHIN

volitional gymnastics

PSYCHO-PHYSIOLOGICAL MOVEMENTS

Introduction.

Health is the highest good. This thesis is generally accepted and does not require proof. The activity of both our mental apparatus (brain) and the nervous system depend on the correct functions of our body, and since mental balance is disturbed, a person loses his will, calmness, and his former relative well-being, in a word, “gets out of the rut” of everyday life.

Life is moving forward with giant strides. Who did not have time, who got a little tired, he fell behind, he disappeared. The future belongs to the strong - and strong not only in mind, will, moral qualities, but also in muscular energy, which generates not only strength, but also gives health. We do not need athletes, we do not need outstanding strongmen. In our time, when a busy person does not have a free moment for pleasure, it is ridiculous and impractical to offer complex rules and intricate gymnastics systems. It is all the more unthinkable to offer to go in for sports * (We leave this on the conscience of the author, not agreeing with him.). Sport is a good thing, but it requires both time and money, and often does not give health, but takes away from a person the strength that he needs in the difficult struggle for existence.

I repeat, we need iron nerves that control our body. All our muscles are the obedient servant of our brain. We offer just such a system that does not recognize either kettlebells or complex gymnastic equipment, but only nerves.

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

We have tried all existing systems of physical development. For seven years, before our eyes and on our muscles have passed: Swedish gymnastics, systems: Sandova, Kister, weights, wrestling, boxing, gymnastics, running, riding, rowing, walking, games (football, lawn tennis); foreign systems: Debonnet (Paris), Stolz (Munich), Dudley (New York), Werheim (Turin), Proshek (Prague), Muller ("My System") and ... all are good and all, except for some, are of little use One system will develop muscles, but spoil the heart, another will give harmony to the physique, but will not give strength, and finally, according to the third system, I will gain strength, but lose health.

A big waste of time, hard work, but little health, little strength.

Many mistakenly think that someone who lifts heavy weights or who has monstrously developed muscles is the strongest person.

Fatal delusion! Don't we see thousands of examples before us of people who are seemingly weak, can endure great stress and overcome work that an athlete cannot do? Don't you know examples when weak people, under the influence of irritation of the nervous system, showed great strength, broke off iron parts, for example, legs of beds, etc.?

Never forget that the brain and nerves control you. "Gymnastics of the nerves", in the words of the famous physiologist Dubois-Reymond, we offer you.

There are three representatives of this system abroad. In New York it is represented by Seymour Dudley, in Turin by Verheim and in Prague by Proshek. We, in the Soviet Union, have this system for the first time.

Let me point out that we acted quite independently. There can be no new movements, since man remains in the twentieth century with the same muscular movements as in the first century. There can only be new principles of movement.

These are the principles of movements, based on the psychology and physiology of the motor apparatus, we give.

In conclusion, a typical and illustrative example of the impact of the new system on health and well-being. For 18 months I was forced to lead such a lifestyle: go to bed at 2 - 3 - 4 o'clock in the morning, get up at 8 - 9 o'clock in the morning. Terrible nervous tension, a complete lack of physical work, but, due to the fact that every day, before going to bed, for 3-5 minutes, I only did the “internal gymnastics” of the nerves and muscles, I not only never got sick, did not overwork, but he retained the same size of muscles that he acquired by five years of continuous work, various kinds of sports.

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

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

Neck - 39 - 47 s. Hand - 40 s.

Caviar - 381/2 s.

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

Neck - 39 - 46 s. Hand - 401/2 s.

Forearm - 32 s. Thigh - 57 s.

Caviar - 39 s.

Favorable reviews of the foreign general and special press, and in particular the weighty opinion of prof. Gyuppe and other physicians, leave no doubt about the expediency and enormous significance of this system, to which I now proceed.

By exercising according to our system, which is based on precisely verified experiments and is consistent with strict scientific conclusions, you will soon see for yourself not only an increase in the strength of your muscles, but also a general improvement in health and well-being. At the same time, the heart works normally, without overwork, as with other physical exercises. The blood circulation functions evenly and correctly throughout the body, eliminating stagnation of blood and lymph in all parts of the body. Breathing is never interrupted, slowed down, or quickened, thanks to the exact indication of how to breathe during exercise. The nervous system constantly and regularly works, but without fatigue, but physiologically developing the entire system human body. Finally, all the muscles develop vigorously and evenly, creating a beautiful, slender and agile body.

Hygienic value of room gymnastics.

Human life takes place in two phases: day and night, movement and rest, wakefulness and sleep. Mysterious forces return to the body during sleep the energy expended during the day. An overworked brain regains the ability to think and create, a muscle that is mortally tired in the evening works with established strength the next morning. The body is like an electric battery, which is charged with energy at night in order to use it during the day. It is difficult, however, to study the essence of this mysterious charging and discharging. We only know that during sleep all the organs seem to work with a weakened energy. The activity of the heart and circulation is slowed down; same with breathing. brain and nervous system dormant, only separate parts of the subconscious work in dreams and some motor nerves are in a state of irritation, which can be observed in the sleeper in the form of known involuntary muscle movements.

In the morning there is a transitional stage from sleep to wakefulness: awakening. The awakening dog yawns, spreads his limbs and does a few stretches. The bird, on awakening, smoothes its feathers with its claws and spreads its wings; the awakening person instinctively yawns and stretches; he either artificially lengthens the state of awakening by indulging in it for a longer time, or shortens it forcibly by jumping off the bed with both feet at the same time and taking an awakening-acting cold bath. A healthy person immediately after waking up acquires the usual cheerfulness, weak or sick people continue to feel tired and struggle with this feeling throughout the day. The fatigue products produced by the body during work are retained in the body. Night is not able to destroy them, and during the day this state cannot change, since new products of fatigue are produced.

Gymnastics facilitates and shortens this transitional stage of awakening. Lying half asleep in bed, we still decide to take 2 or 3 deep breaths, and after that, when fresh oxygen has enlivened our body, we soon feel disposed to make some movement of the arm or leg. The body revives. When we finish the exercises after a few minutes, we are again animated, rejoicing. sunshine and are ready to meet the day with everything that it brings us. Cheerfulness of spirit is combined with a feeling of strength in the muscles, we feel how the blood quickly overflows in the veins, each new deep breath makes us more cheerful and healthy. This is the beneficial effect of gymnastics, the first hygienic part of our morning toilet.

Another result of gymnastics is also noticeable, which can hardly be appreciated. Normally, the stomach and intestines are also in a state of rest during the night. In a healthy person, gases are formed, the expulsion of which contributes to gymnastics. It is felt right away. The expulsion of gases is a harbinger of fecal excretion, so that gymnastics helps to empty the intestines.

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

Volitional gymnastics according to Anokhin suitable for people any age, and especially useful office workers, and also combined with Fohtin's gymnastics.

Isometric exercises of volitional gymnastics Anokhin

Anokhin's gymnastics does not grow muscles in volume, but strengthens them and balances the body, which is lost in the process. seated image life. Solve the problem of a protruding abdomen, stoop, pain in the lumbar, chest and cervical region the spine is helped by isometric exercises based on maximum muscle tension.

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

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

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

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

A set of exercises for the body

Strength gymnastics according to Anokhin is performed to work out:

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

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

According to the Anokhin system, gymnastics, implemented in the methods of Fokhtin, allows you to correct your posture if you use the trapezoid muscles:

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

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

A set of exercises for the back

Anokhin's isometric gymnastics concerns the full development of the muscles of the body in order to ensure the prevention of osteochondrosis that overtakes with a sedentary lifestyle:

• Body tilts with bending of one leg at the knee. Stand up straight, reject upper part body back, hands put on lower part ribs. Lean forward with force, bending one leg at the knee;
• Sitting straight, rest your hands on your knees. Tighten the muscles of the press and the pelvic floor, slowly leaning forward;
• Stand straight, right arm bent at the elbow, laid aside. Bend the right leg at the knee, trying to bring the elbow and knee together. Similarly, bend the torso, straining the latissimus dorsi muscle - while the arm is motionless;
• Lie on the floor, bend your knees, slightly raise your shoulders off the floor, loading the abdominal muscles;
• Stand up straight, take your pelvis back and bend your knees at an angle of 90 degrees, arching your back. Keep your hands on your belt. Straighten your legs, keeping the tension of the back muscles for 2 seconds;
• Connect the hands behind at the level of the waist, raise them up to the shoulder blades;
• Rest your palms on your forehead, tilt your head forward, overcoming resistance. Put your hands on the back of your head, pull your head back with resistance.

Leg exercises in the Anokhin system

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

A healthy person is not always an athlete. To be healthy, you need to watch your diet, sleep and exercise physical education. Not everyone has time for this, so this article presents Anokhin's exercise technique, which allows you to be strong and healthy, spending 20 minutes a day on it and not requiring any simulators.

Anokhin - Soviet athlete, doctor, sports propagandist. He has written a large number of sports books. You can download his books online for free.

Description

Similar to regular workouts, the main difference is the lack of weights. The load is created by the free hand or tension.

The entire program is designed to fulfill the complex isometric exercises twice a day for 20 minutes. The exercise must be performed ten times for 5-6 seconds. It is this amount and time that brings the maximum result.

Anokhin's volitional gymnastics is called so because he believes that the central nervous system has a great influence on physical indicators and development of the body. In support of his arguments, he gave examples of people with small muscles, but showing high performance.

Who suits?

1. People who do not have access to the gym.
2. Those whose goal is to strengthen the body.
3. People who increase their stamina.
4. To old people.
5. Those who want to correct their posture or similar health problems.

Restrictions can only be made by people who, for health reasons, cannot be engaged in any physical activity. In their case the best thing to do is to consult a doctor and start doing the exercises that he advises.

What are the goals of Anokhin's volitional gymnastics

Anokhin wrote volitional gymnastics in order to teach people to practice without harm to the body, in any conditions, at any age and at any age. physical training. He also wanted to teach people how to make the body beautiful, healthy and strong.

Before you start

1. When performing the exercise, concentrate all attention on the working muscle.
2. Increase the number of exercises, repetitions and duration of exercises gradually.
3. When performing each individual exercise, you need to breathe differently.
4. Each movement in the exercise must be performed with the greatest muscle tension.
5. It is necessary to strive to ensure that when performing an exercise on a certain muscle, only it is tensed.
6. It is necessary to control the technique of performing exercises. Preferably with a mirror.
7. After completing the whole complex, it is recommended to take a shower and wipe yourself with a towel.
8. Proper nutrition. You need to eat varied and regularly. The predominance of meat in food is an optional condition.

Gymnastics Anokhin, exercises

1 exercise. Biceps and triceps.

Starting position: standing, hands side, fingers in a fist, looking up.

Movement: while exhaling, with maximum force straining the biceps, bend your arms. At the same time, imagine that you are pulling the object by the rope.

End position: touch your shoulders with your hands and turn your palms to the sides.

Return to NP: In this position, as you exhale, begin to unbend your arms, imagining that you are pushing some object.

2 exercise. Biceps, triceps, back muscles, chest.

Starting position: feet shoulder-width apart, hands in front of you, fingers in a fist.

Movement: while inhaling, straining the muscles with maximum force, spread your arms to the sides.

End position: arms parallel to the floor and fully extended.

Return to PI: as you exhale, begin to bring your hands together, straining the working muscles, as if you are squeezing an object in front of you.

3 exercise. Abdominal, leg muscles.

NP: lying on your back, hands behind your head, body motionless.

Movement: Breathing evenly, raise and lower the legs to an angle of 50 degrees, without touching the floor with the heels.

4 exercise. Biceps femoris, calf.

NP: hands lie on a stable surface (table, cabinet, chair back), heels together, toes pointing in different directions, back straight, gaze straight ahead.

Movement: while exhaling, sit down as low as possible, straining the working muscles to the fullest.

Return to NP: on an inhale, begin the ascent, tensing your muscles, as if holding a heavy barbell on your shoulders.

5 exercise. The broadest muscles of the back.

IP: legs apart, arms directed to the sides, fingers clenched into a fist, palms directed upwards, gaze directed straight ahead, chest protruding upwards.

Movement: as you exhale, begin to raise your arms up, creating maximum tension in the muscles. At the end point, inhale.

Return to the n. position: as you exhale, begin to lower your arms back, also trying to tighten your muscles to the maximum.

6 exercise. Chest, triceps.

N.position: lying emphasis, arms shoulder-width apart.

Movement: Start push-ups, keeping your body tight and straight.

7 exercise. Forearm.

N. position: arms to the sides, fingers clenched into a fist.

Movement: start raising and lowering the hands alternately up and down.

8 exercise. Abdominal.

Starting position: lying on the floor, arms crossed on the chest. The lower body and legs are motionless.

Movement: on the exhale, start lifting as much as possible straining the abdomen. At the same time, you need to imagine that something is pulling you down.

Return to N. position: lower the body with maximum tension, imagining that something is pulling you up.

9 exercise. Thoracic, broadest, deltoid.

NP: legs on the shoulders, half-bent at the knees. One hand is pointing up and the other down.

Movement: Change hands, constantly keeping them in tension. Breathe evenly.

10 exercise. Thigh, shin.

NP: hands on a support, heels together, lean forward slightly.

Movement: while inhaling, lift your back, at the same time lift your socks as high as possible, remaining standing on your heels. At the same time, maintain muscle tension at all times.

Return to np: bend your back and lower your toes back, maintaining muscle tension.

Exercise 11. When flexing - biceps, when unbending - triceps.

NP: legs on the shoulders, one arm is lowered, the second is bent at the elbow. Elbows are stationary.

Movement: bend and unbend the arms at the elbow in turn, straining the biceps and triceps as much as possible. When flexing, the palms should be facing down, and when unbending, directed towards the body.

Exercise 12. Muscles of the upper body

Starting position: put your legs apart, and raise your hands above your head and close them into a “lock”.

Movement: Exhaling, turn the body to the right, while tensing the muscles of the body with all your strength, and bend down.

Return to starting position: while inhaling, return to the rack and do the same on the other side.

Exercise 13. Calf.

Starting position: hands on a solid support, heels together, bend over.

Movement: while inhaling, straining your calves as much as possible, rise on your toes to the very end.

Return to the starting position: as you exhale, begin to lower yourself from the top position and stand on your toes.

Exercise 14. Biceps, triceps, back.

Starting position: legs slightly wider than shoulder width, knees bent. Tilt your torso forward and bend your elbows.

Movement: while inhaling, unbend your arms as if you are pushing some kind of weight behind you. At this time, it is necessary to raise the body to a vertical position.

As you exhale, lower yourself to the starting position without relaxing.

Ex. fifteen. Biceps, triceps, lats.

Starting position: legs on the shoulder, the right arm is raised vertically upwards, the left is bent to the shoulder.

Movement: start alternately changing the raised and bent arm. In this case, you need to breathe evenly.

Anokhin's exercise system is designed for people of all ages, genders and sports training. Its main goal is to improve health, joints, muscles, improve posture and give the body aesthetic forms. To more effectively engage in the program, it is recommended to download video workouts.

I started the program and got the following results:

1. Improved immunity.

2. Increased endurance.

3. Muscles began to take shape.

Before that, he did nothing.

Anatoly Krasnov

I decided to correct my posture using this technique. Before that, I sat at the computer all day and did not go in for sports. It was hard to start, but now I enjoy it and my back has become more straight.

Vasily Michurin

The program helped me stay in shape while on vacation. I practiced it twice a day, in the morning and in the evening, and as a result, the muscles not only did not disappear, but also became, according to sensations, stronger. I advise everyone!

ANOKHIN'S volitional gymnastics

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Books describing the Anokhin system went through seven editions during the author's lifetime, even the Niva magazine, far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Its principles were used in their training by many Russian athletes of the past. As you know, the hero of the Civil War, G. I. Kotovsky, studied according to the Anokhin system. This system is notable for the fact that the exercises did not require special sports equipment and special rooms. Author of many articles on hygiene and physical development, Anokhin took a new approach to the principle of fulfillment exercise. He believed that there are no new movements, you can’t invent them, you can only talk about one or another principle of their execution.

Anokhin called his system "The New System", and later it was called "Volitional Gymnastics". Its principle is that when performing exercises without weights (that is, without dumbbells, expanders, weights and other shells), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax individual muscle groups, which is very important in sports and in any physical work. The ability to control muscles was given great importance by professional athletes of the past. Often in their performances they included "posing", during which, in the beams of spotlights, they took the poses of ancient sculptures of the discus thrower, Hercules. They also demonstrated the "muscle game", contracting and relaxing certain muscle groups. Pyotr Krylov, Georg Lurich, Georg Gakkenshmidt, Konstantin Stepanov perfectly mastered their muscles.

We will begin our acquaintance with Anokhin's system with the author's recommendations. First, he says: “Volitional gymnastics will not make you Poddubny or Gakkenshmidt. It will not give you biceps of 45 centimeters or the ability to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give the beauty of forms and outlines and that normal strength for everyone, which is lost by modern man.

Then Anokhin gives 8 basic principles that should be followed when mastering his methodology. These are the principles:

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

2. Do not rush to increase the number of exercises and their dosage.

3. Performing exercises, follow the correct breathing.

4. Perform each movement with the greatest muscle tension.

5. Make sure that when performing exercises, only those muscles that are involved in this movement are tensed.

6. It is desirable to perform exercises in front of a mirror.

7. After exercising, you need to take a shower, and then vigorously rub the body with a towel.

8. Temperance and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat. By the way, the opinion sometimes prevailing that those who are engaged in athletic exercises should include a large amount of meat in their diet is wrong. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, the “King of kettlebells”, having an outstanding musculature in terms of volume and relief, preferred plant foods.

Exercises should be performed twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to perform the first five exercises, then every week add one exercise. After three months, you can engage in the program of the entire complex.

1. Main rack. Raise your arms to the sides and clench your fingers into a fist, turn your palms up. Strongly straining biceps shoulder (biceps), bend your elbows. By bending your arms, imitate the attraction of a large weight. Touching your shoulders with your hands, turn your fists with your palms to the sides and begin to unbend your arms as if you are pushing a large weight to the sides. In this case, the triceps muscles of the shoulder (triceps) should be tensed, and the biceps should be relaxed. Bending your arms, inhale, and unbending - exhale. Inhale through the nose, exhale through the mouth.

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

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

4. Put your hands on the back of a chair, connect your heels together, socks apart, straighten your back, look in front of you. Slowly, with tension, sit down until your buttocks touch your heels. Then begin to straighten your legs with such tension in the quadriceps femoris muscles, as if you were lifting a large weight on your shoulders. When squatting, exhale, while lifting - inhale.

5. Put your feet apart. Spread your arms to the sides, clench your fingers into a fist, palms up. Look straight ahead, chest forward. Tightening your muscles, raise your straight arms up as if you were lifting a weight. Then take a breath and start with tension latissimus dorsi back lower your hands down - exhale. ,

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

7. Main rack. Raise your straight arms to the sides, clench your fingers into a fist, palms down. With tension, start alternately raising and lowering the brushes. Breathing is arbitrary.

8. Lie on your back on the floor. Cross your arms over your chest. Leaving the lower body and legs motionless, with strong tension abdominal muscles begin to raise your head and chest as if you are lifting with a weight on your chest. Exhale when lifting, inhale when lowering.

9. Put your legs apart, half-bending them at the knees. Raise left hand forward, right along the body. With tension in the pectoral and latissimus dorsi muscles, lower your left hand down, and your right hand with tension deltoid muscles lift forward. In the next lesson, raise your arms to the sides, and then forward again. Breathing is even.

10. Put your hands on the back of a chair, put your heels together, make your back a little stooped. With muscle tension, straighten your back, at the same time lift your feet up as high as possible, leaning on your heels. During exercise, the muscles of the thigh and lower leg should be strongly strained. Inhale as you raise your feet, exhale as you lower your feet.

11. Put your feet apart. Alternately bend and unbend your arms at the elbow joints, keeping your elbows motionless. When bending the arms, the palms are facing up, and when unbending, towards the body. When bending the arms, all attention and tension should be focused on the biceps, and when unbending, on the triceps. Breathing is even.

12. Put your feet apart. Raise your hands up with tension and connect them into a “lock”. Turn to the right and, tensing your abdominal muscles, tilt your torso down. Then do the exercise on the left side. While tilting, exhale, raising your hands up - inhale.

13. Starting position is the same as in exercise 10. Strongly straining calf muscles, rise on your toes, and then lower yourself to the entire foot. During exercise, do not bend your knees. Rising on your toes, inhale, and lowering - exhale.

14. Place your legs apart and slightly bend them at the knees. Tightening your abdominal muscles, tilt your torso forward, simultaneously bend your elbows and tighten your biceps. Then, with the tension of the triceps, begin to unbend the arms in the elbow joints as far back as possible, simulating the pulling back of gravity. Straighten your torso and lower your arms down. While tilting the torso, exhale, while straightening - inhale.

15. Main rack. Raise your right hand up, bend your left to your shoulder. With tension alternately change the position of the hands. Raising your arm up, strain your triceps, and lowering your hand to your shoulder, strain your biceps and latissimus dorsi. Breathing is even.

From the book Encyclopedia of Breathing Gymnastics author Elena Anatolyevna Boyko

Breathing according to the method of KP (volitional elimination of deep breathing) Buteyko Konstantin Pavlovich is a well-known physiologist, academician of the International Academy of Informatization, author of more than 100 scientific publications. In 1952, K. P. Buteyko made a unique discovery, proving the leading role

From book Breathing exercises according to Strelnikova. Paradoxically, but effective! author Oleg Igorevich Astashenko

Volitional liquidation of deep breathing – KP Buteyko's method According to KP Buteyko's theory, all diseases begin when the concentration of carbon dioxide drops below a certain level. It occurs as a result of over-ventilation of the lungs, which occurs in most people.

From the book Walking instead of drugs author Evgeny Grigorievich Milner

Volitional gymnastics Volitional gymnastics is like repeated sipping, which we involuntarily do in bed upon waking up. First, you need to relax all the muscles as much as possible without moving. Then they sequentially strain as much as possible for 3–5 s.

From the book Harmonious Childbirth - Healthy Children author Svetlana Vasilievna Baranova

Emotional-volitional relaxation The intensity and tension of modern life require the development of ways for quick rest and self-healing.

From the book A set of exercises for spinal injuries. Exercises in the pool author author unknown

From the book All about the child of the first year of life. week after week author Alexandra Stanislavovna Volkova

Gymnastics Exercise 28 I. p. child - lying on his stomach. Lift the lower part of the child's body in your arms, grabbing him under the bottom edge chest so that the baby rests on his hands. Slowly move the child's body forward. He starts moving his hands

From the book Best for Health from Bragg to Bolotov. The Big Guide to Modern Wellness author Andrey Mokhovoy

Gymnastics Exercise 29 This exercise (or rather, several exercises at once) is aimed at developing the muscles of the hands. “Paint the fence” - move the brush up and down, right and left. “Let's stroke the kitten” - smooth stroking movements are performed first with one, then the other

From the book Problems therapeutic fasting. Clinical and experimental studies author Petr Kuzmich Anokhin

Gymnastics Good crawl will help next exercise in the bath: put the baby on the bottom of the tummy and gradually fill the bath with water. The water will lift the baby under the tummy, forcing them to stand up. At the same time, be very careful so that the baby does not swallow water and does not

From the book The Formula of Absolute Health. Breathing according to Buteyko + “Baby” by Porfiry Ivanov: two methods against all diseases author Fedor Grigorievich Kolobov

Gymnastics Exercise 30 Bring your hand under the baby's belly and with it (you can do it with both hands) tear off the baby's tummy from the table, placing it on all fours. As you move your hands towards your baby's head, encourage him to crawl with his belly on your

From the author's book

Gymnastics Exercise 31 Rise from a prone position to a sitting position on your knees. The child lies on his stomach with his head away from you. Take the baby's hands in your hands, placing your palms along his forearms. Spread his arms out to the sides (about 45°) and lift them up to the level

From the author's book

Gymnastics Exercise 32 This exercise helps to strengthen the muscles of the abdomen, back and arms. To complete it, you will need your child's favorite toys. And. n. child - lying on his stomach. Place the baby on your lap so that his chest and shoulders sag, and ask him

From the author's book

Gymnastics Now you need to pay special attention to strengthening the muscles of the arms and legs of the child, the development of his motor activity. Put the baby on the rug, then lift the child's legs from the floor - let him try to walk on his own hands. Then take the baby by the hand

From the author's book

Volitional elimination of deep breathing according to the Buteyko method Konstantin Pavlovich Buteyko is a doctor, a Russian scientist who for many years headed the laboratory of functional diagnostics at the Institute of Experimental Biology and Medicine of the USSR Academy of Medical Sciences in Novosibirsk. About 50 years

From the author's book

Volitional gymnastics Healthy children move intensively and continuously. Nature is prudent: it makes the baby constantly spin so that nerve impulses pass through his body, otherwise biocurrents. Biocurrents play a very important role in the metabolic process. Here

From the author's book

From the author's book

Chapter 1 Volitional Elimination of Deep Breathing (VVHD) Truth is that which stands the test of experience. A. Einstein Dr. Buteyko's Monologue “For more than thirty years - from October 1952 to September 1985 - official medicine hushed up my discovery. Everything was done to

Not quite, or rather, not at all a martial art, but it helps for the overall development of the muscular corset.

A.K. Anokhin - Russian athlete, doctor (pseudonym B. Ross). Anokhin's volitional gymnastics is notable for the fact that athletic equipment, a lot of space and time are not required to perform the exercises.

The Russian athlete Samson used its principles in his training, the hero of the civil war G.I. Kotovsky was trained according to the Anokhin system. The principle of this system is that when performing exercises without weights (i.e. without kettlebells, expander, barbells), you need to consciously strain the corresponding muscles, imitate overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax individual muscle groups, which is very important in sports and in any physical activity.

Let's start our acquaintance with Anokhin's system with 8 basic principles that should be followed when mastering his methodology:

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

2. Do not rush to increase the number of exercises and their dosage.

3. While exercising, make sure you breathe properly.

4. Perform each movement with the greatest muscle tension.

5. Make sure that when performing the exercise, only those muscles that are involved in this movement are tensed.

6. Exercises should be performed naked in front of a mirror.

7. After doing the exercises, you need to take a shower, and then vigorously rub the body with a towel.

Temperance and simplicity in food is one of the keys to success. Food should be varied, with an abundance of vegetables, fruits and milk, without the predominance of meat. The opinion sometimes held that those who are engaged in athletic exercises should include a large amount of meat in their diet is not true. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, the owner of an outstanding musculature in terms of volume and relief, preferred plant foods.

Exercises should be performed twice a day, for a total of up to 20 minutes. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to perform the first five exercises, then every week add one exercise. After three months, you can engage in the program of the entire complex.

Exercise 1 Main stand. Raise your arms to the sides and clench your fingers into a fist, turn your palms up. Strongly straining the biceps of the shoulder (biceps), bend your elbows. By bending your arms, imitate the attraction of a large weight. Touching your shoulders with your hands, turn your fists with your palms to the sides and begin to unbend your arms as if you are pushing a large weight to the sides. In this case, the triceps muscles (triceps) should be tensed and the biceps should be relaxed. Breathing is even. Inhale through the nose, exhale through the mouth.
Exercise 2 Legs shoulder width apart. Raise your hands forward, clench your fingers into a fist. Strongly tensing the muscles of the arms and back, spread your arms to the sides, then begin to bring them together in front of you, straining mainly the pectoral muscles as if you were squeezing something in front of you. When spreading your hands, inhale, when reducing, exhale. Try to keep the muscles that are not involved in the exercise relaxed.
Exercise 3 Lie on your back, hands behind your head. Keeping the torso immobile, alternately quickly and with tension raise and lower the legs. Raise your legs to approximately a 50 degree angle. Do not touch the floor with your heels during the exercise. Breathing is even. The abdominal muscles and leg muscles should be tense.
Exercise 4 Put your hands on the back of a chair, put your heels together, toes apart, straighten your back, look straight ahead. Slowly, with tension, sit down until your heels touch. Then start straightening your legs with such tension quadriceps hips, as if you are lifting a large weight on your shoulders. When squatting, exhale, while lifting - inhale.
Exercise 5 5. Put your feet apart. Raise your arms to the sides, clench your fingers into a fist, palms up. Look straight ahead, chest forward. Tightening your muscles, raise your straight arms up as if you were lifting a weight. Raising your arms, take a breath and begin to lower your arms down with tension in the latissimus dorsi - exhale.
Exercise 6 Do push-ups while lying down, keeping your whole body in tension. As you get better, keep doing push-ups on your fingers. Bending your arms, inhale, unbending - exhale. The main load should fall on the triceps.
Exercise 7 Main stand. Raise your straight arms to the sides, clench your fingers into a fist, palms up. With tension, start alternately raising and lowering the brushes. Breathing is arbitrary.
Exercise 8 Lie on your back on the floor. Legs apart, arms crossed over chest. Leaving the lower torso and legs motionless, with a strong tension in the abdominal muscles, begin to raise your head and chest as if you are lifting with a load lying on your chest. When lifting - inhale, when lowering - exhale.
Exercise 9 Place your legs apart, bending them at the knees. Raise your left arm forward, right along the torso. With the tension of the pectoral and latissimus dorsi muscles, lower the left hand down, and lift the right hand forward with the tension of the deltoid muscles. In the next lesson, raise your arms to the sides, and in the next - again forward. Breathing is even.
Exercise 10 Put your hands on the back of a chair, put your heels together. Strongly straining your back and legs, lift your feet up as high as possible, leaning on your heels. Then return to the starting position. During the exercise, the muscles of the thigh and lower leg should be strongly strained. Breathe in when lifting your feet, and breathe out when lowering your feet.
Exercise 11 Put your feet apart. Alternately bend and unbend your arms at the elbows. joints, keeping the elbows motionless. When bending the arms, the palms are facing up, and when unbending, towards the body. When bending the arms, all attention and tension should be focused on the biceps, and when unbending, on the triceps. Breathing is even. RELATED ARTICLES Feedback site `s map About the site