A healthy body is what matters now. Tightness and strong muscles help not only to look beautiful, but also to be healthy! Various activities, for example, aerobics, fitness, yoga and Pilates, are great help in this. But many people have a question: "Pilates - what is it?" Also, many are fiercely arguing about its benefits and necessity, there are many doubts, and yet there is one indisputable fact: Pilates is what will help you always be beautiful and healthy.

Pilates: what is it?

So, in order to answer this question, you need to know the history of such a unique direction. The creator of the technique at the beginning of the nineteenth century was He decided to combine the elements wellness yoga and aerobics in one system, which helps to effectively strengthen the back muscles, develop flexibility, abdominal muscles and much more. So, Pilates is a system of exercises that are designed to develop deep muscles and strengthen all the muscles of the back. The main thing is that classes are held at a slow, calm pace and this helps not only to relax, but also to distract from the hustle and bustle and problems.

Myths and facts

Pilates - what is it? There are many myths and facts about this. For example, one of the myths claims that the Pilates system is the same as yoga. No no and one more time no. These are completely different directions, since yoga is more calculated and specializes in the knowledge of the body and soul. This is religion, worship of the temple of the body. Pilates is a more mundane type of activity. Here the emphasis is on correct breathing and correct, gradual strengthening of all muscles.

Some say that Pilates cannot be effective because the best exercises for muscles are cardio, squats and running at a fast pace. This is a false opinion. Pilates helps to develop body flexibility, abs, bone density, spinal mobility, and so on much faster and more effectively. Does this system help you lose weight? Unfortunately, the answer to this question is no. No, it contributes little to the fat burning process. For this, cardio workouts are more suitable for you, rather than Pilates. For example, studies have recorded that an hour of exercise burns only 170-250 calories, which is too little for those who want to lose weight. But for people who need to gain muscle mass, this system will be the best! In addition, classes are suitable for people with heart disease, as well as pregnant women.

The benefits of Pilates exercises

This is a system that helps develop mobility in the spine, strengthen all its muscles, feel your body, align your posture in a short period, develop bone density, and also get rid of back pain. The lessons will be the most the best choice for those who spend a lot of time in a sitting position or at a computer. A gradual increase in load will help beginners get comfortable and develop their body. In addition, it will help to develop all muscle groups at a slow but steady pace without much effort. Shit is patience, strength and confidence. The Pilates system is your health, youth and beauty.

The creation of a scientifically based and effective system for teaching foreign language speech is one of the urgent and complex tasks of the methodology.

Like any system, the exercise system is a relationship of elements that form a unity. Like other systems, the exercise system includes a number of subsystems. The components of the subsystem of exercises are the types of exercises, and the connections between them are determined by the sequence of formation of the individual stages of the process of mastering the language material and speech skill.

The question of the system of exercises is not new in the methodological and pedagogical literature. The English system of exercises proposed by G. Palmer was based on psychological data on the process of language acquisition. He singled out two large groups: 1) purely receptive forms of work and 2) receptive and productive forms of work: reproduction (reproduction), conditional conversation, natural conversation.

According to I.A. Gruzinskaya, “... a complete system of exercises should cover all types of language knowledge (phonetics, spelling, grammar and vocabulary) and active skills (reading, speech, writing), and within these groupings there are also exercises for recognizing and sampling new phenomena , to their semi-free reproduction, to arbitrary, independent reproduction.

The basis of the general system of exercises is 2 factors: psycholinguistic - types of exercises and psychological - the process of assimilation, which in turn consists of familiarization, training and application of knowledge. When describing the processes of assimilation, modern psychology uses such terms as knowledge, skills, abilities. To create a system of exercises, it is necessary to correlate the types of exercises and the stages of the assimilation process. For the stage of knowledge formation, cognitive-communicative exercises are the most adequate, at the stage of training, training-communicative exercises are used, for the stage of skills development - communicative-cognitive ones. (See Diagram No. 1)

From the point of view of the development of speech skills, 3 types of exercises are distinguished: language, conditional speech (URU) and speech (RU).

The main types of exercises include imitation, differentiation, substitution and transformation. As for the formation of individual stages of assimilation, each of them has its own levels (substages).

In the process of communicating new knowledge, 2 points can be distinguished - the process of perceiving new material and monitoring the correctness of its understanding.

The stage of formation of skills is also characterized by its own stages, namely: formation and improvement.

An exercise ( Shatilov ) -- specially organized in educational conditions one-time or multiple performance of a separate or a series of operations or actions of a speech (or language) nature.

Exercise system- such a set of necessary types, types and varieties of exercises performed in such a sequence and in such quantity that take into account the patterns of formation of skills and abilities in various types of speech activity in their interaction and provide the maximum high level mastery of a foreign language in given conditions.

There is the following hierarchy of concepts: "system", "subsystem", "complex", "series", "cycle", "group of exercises".

Type of exercise- a kind of exercise that has a set of stable features that correspond to the purpose and place of the exercise in the process of forming knowledge, skills and abilities.

Language exercises- a type of exercise that involves the analysis and training of linguistic phenomena outside the conditions of speech communication.

Conditional speech exercises - type of exercises, characterized by situationality, the presence of a speech task and intended for training educational material within educational (conditional) communication.

Speech exercises- a type of exercise used to develop speaking, listening, reading and writing skills.

The methodological purpose of the above types of exercises can be broadly defined as follows: communicative exercises are designed to form or develop communicative skills, conditional speech aspect-oriented exercises are most effective in the formation and improvement of speech skills in all types of speech activity, preparatory, including including language exercises - for the conscious mastery of speech skills and communication skills.

Type of exercise- a kind of exercise, determined by its methodological content and form, as well as the methodological technique used in it.

imitative- exercises in which the student, in order to perform a speech task, finds language forms, lexical units in the teacher's remark (in the sample) and uses them without changing.

Differential- exercises to distinguish the structure, form, meaning of linguistic phenomena.

wildcard- exercises in which lexical units are substituted into the structure of any grammatical form.

transformational- exercises in which students, in order to perform a speech task, transform the replica (or part of the replica) of the interlocutor, which is expressed in changing the word order, person or tense of the verb, case or number of the noun, etc. For lexical skills, the transformation can be expressed in the transfer of the same content in other words.

reproductive- exercises, during which it is supposed to reproduce in the replicas of students those forms or lexical units that have been learned in previous exercises. If earlier the student reproduced, relying either entirely on the sample (in imitation), or on a similar form (in substitution), or on a similar form (in transformation), then here reproduction is already completely independent.

There are several criteria for classifying exercises:

1. psychological: receptive and reproductive exercises;

2. linguistic: lexical, grammatical, phonetic and spelling exercises and exercises in creating active skills (speech, reading, writing);

3. methodical: language, conditional speech and speech exercises.

I.F. Komkov"Teaching foreign language speech":

Speech exercises of the first level, which are used at the stage of introducing a linguistic phenomenon and involve semantization and control of understanding of this phenomenon;

Language exercises for the formation of language and speech skills (approximately correspond to conditional speech skills);

Speech exercises of the second level: on the perception and understanding of speech at the level of meaning and meaning, on the generation of a statement.

Greetings to all lovers healthy lifestyle life and sport!

I think many people are familiar with the concepts in bodybuilding, if you are still a beginner, I advise you to take the first steps into the world of building a body. Today I will tell you what a split is as a training system.

Split training program is by far the most popular training program in bodybuilding, fitness for men and women. There is a pumping of two muscle groups in one workout of the gym.

Of course, recruits have a question, what muscle groups of the body are allowed to pump together in a split system? The main thing is what goal you are striving for muscle mass, burning hated fat, maintaining a high-quality relief.

Split program training principles

Classic option training process according to the scheme, a large muscle and a small one. For professional athletes, a triple split is also allowed. Couple lining up at work large muscles- chest, back muscles, legs, small muscles- triceps, biceps, calves, forearms. In practice, it looks like this.

Chest, triceps - the main load falls on pectoral muscles. Check out what exercises are suitable for this. Most of the time spent in the gym you will devote to the chest. Then smoothly move on to a small muscle group - triceps. Less effort will be expended. You can perform a split on two muscles acting simultaneously in the opposite direction. The chest is combined with back training, biceps with triceps pumping, front delta with middle.

To increase the shocking effect, the opposite split program is allowed. Performed by advanced bodybuilders. At the very beginning of the workout, we work on the small triceps muscle, then we connect the pectoral muscles of the body. Plus, when it is no longer possible to increase working weights in order to exclude injury. Triceps are clogged, chest compensates for strength endurance.

Split system training in bodybuilding, fitness

As practice shows power type sports, where the main goal is to build beautiful figure method of approach to performing exercises is more effective than others. Atlanteans who train according to the program show an increase in testosterone and insulin levels. When working with medium weights - 3 sets, 12 reps and a minute rest, testosterone levels rise to the maximum. You can read about approaches and repetitions.

Weekly split program options

I will offer you several options for pumping your muscle groups according to the described method. This will give excellent results. After working on large groups, the level of anabolic hormones in the blood will increase, hence the growth of muscle mass is guaranteed to you, and the muscles of the assistants (small ones) will positively work out the rest of the time in the gym.

• beginner's program

For experienced amateur athletes for four days in a seven-day week, I offer the following way to split the system of a training program.

• version of the program for experienced

breast	trapezoid	triceps	press(up)
back	biceps	forearm	press(oblique)
hips	buttocks	caviar	press(bottom)
delta	neck	lats	press (top)

Now I think you are familiar with the concept of what a split training system is and how to use it. You do not need to train for 3-4 hours, 3-4 sessions per week are enough with proper load planning, appropriate

The importance of the exercise system lies in the fact that it provides the organization of the assimilation process and the organization of the learning process.
It is not enough to know the methodological characteristics of exercises, their types, types and be able to select the most adequate of them. This still does not guarantee assimilation. In terms of organizing the learning process, the system of exercises should provide:
a) selection of the necessary exercises corresponding to the nature of this or that skill and the quality (mechanism) of this or that skill;
b) determination of the necessary sequence of exercises: assimilation always goes through some stages and proceeds on the basis of certain methodological principles or rules;
c) determining the ratio of exercises of various types, types, subspecies and options, because this determines success no less than the correct sequence of exercises;
d) the regularity of certain material;
e) the correct relationship (correlation and interaction) at all levels of the system (between types of RD, within them, between communication skills in general) [Exercises as a means of learning. Part II: textbook / Ed. E.I. Passova, E.S. Kuznetsova. - Voronezh: NOU "Interlingua", 2002].
Under the system of exercises is understood such a set of necessary types, types and varieties of exercises performed in such a sequence and in such quantity that take into account the patterns of formation of skills and abilities in various types speech activity in their interaction and provide the highest level of foreign language mastery in given conditions (Shatilov S.F.).
In the aggregate of exercises, the nature and number of the latter may vary depending on the goals of their implementation - for the development of communication skills or for the formation of their individual components. Therefore, we can name the following hierarchy of concepts: "system", "subsystem", "complex", "series", "cycle", "group of exercises". The content of these terms can be illustrated by the following example. The system of exercises for learning includes 4 subsystems - according to the number of types of speech activity - for teaching speaking, listening, reading, writing. Each subsystem may consist of several sets of exercises for teaching private skills, for example, a set of exercises for teaching dialogic speech and a set of exercises for teaching monologue speech. Each set of exercises consists of three series of skills training exercises. The first series is for teaching phonetic skills, the second is for teaching lexical skills, the third is for teaching grammatical speaking skills. All these exercises are performed in interconnection and in interaction. Each series, in turn, includes a number of cycles of exercises for teaching specific skills, for example, a cycle of exercises for teaching articulation, rhythmic-intonation skills; a cycle of exercises for teaching the syntactic side of speaking, for teaching the morphological skills of oral speech. The cycle can be divided into smaller groups of exercises for teaching specific language phenomena.
A similar structure of the system of exercises can be found in teaching other types of speech activity.
The system of exercises "language - speech" took shape as such in the 40-50s of the last century through the efforts of many Soviet methodologists (L.V. Shcherba, I.V. Rakhmanov, I.A. Gruzinskaya and others). The importance of the exercise system lies in the fact that it provides the organization of the assimilation process and the organization of the learning process. The system of exercises is the organizing beginning of the learning process, precisely because it is a system, the opposite of chaos.
The system of exercises "language - speech" is based on a psychological scheme: primary skills, skills, secondary skills. E.I. Passov correlated this scheme with exercises.

This means that on the basis of language exercises, it is supposed to form primary skills, and from them - skills that should then be "included" in the speech skill. But on the basis of language exercises it is impossible to form speech skills capable of transfer. The student reaches two milestones: a) either remains at the level of primary skill, then his speech activity (secondary skill), without a base (skills), is a decoding based on rules; b) either acquires skills (if an extremely long time is spent), but these are not speech skills, they are not capable of transfer, i.e. The student "knows, but does not know how." Both are equally bad. This system satisfied only when it was necessary to consolidate knowledge of the language, and not to teach communication. This system has long been criticized by many Methodists. In recent years, even its recent supporters consider the division of exercises into language and speech exercises "very controversial", they talk about the existing gap between these two types of exercises (N.I. Gez), suggest looking for a way out in establishing the correct ratio between language and speech exercises (B .A. Lapidus). Of course, speech skill as the ability to control speech activity does not appear in a person by itself. It must be systematically and expediently developed in all the parameters inherent in the skill. At the same time, each time one or another parameter is brought to the fore and becomes an intermediate goal. From this it is clear that the emergence of skills in some form of speech activity and in communication in general is possible only after the formation and accumulation of skills.
Thus, we again return to the skill-skill scheme. But since skill is a synthesis of skills, two stages are not enough. E.I. Passov offers a three-stage model for working on speech material. If we correlate the types and types of exercises with the stages of work, we get the following:
1) the stage of the formation of speech skills (URL/1 and URU/2);
2) the stage of improving speech skills (URL / 2 and RU / 1)
3) the stage of development of speech skills (RU/1 and RU/2).
Given the complexity of such an integrative skill as the ability to communicate, it is easy to imagine how complex the system of exercises for developing this skill in a foreign language is.