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 for a long time were not beaten, 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, trapezoid and triceps 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 hips. 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?

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 exercise 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 institutions in England 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 left hand, lay on his back, and without lowering the barbell, inserted.

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 (not backing down when you feel tired in a hard exercise or workout), 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 best time for training, I think - 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).

There are many techniques focused on increasing strength and growth. muscle mass. But the first set of exercises that made it possible to build beautiful body, was the system of the famous athlete Evgeny Sandov.

Who is Eugene Sandow

Before talking about what is good about the Sandow system, it is worth paying attention to its author, who, without exaggeration, was a legendary person.

Evgeny Sandov was born in 1867 in Konigsberg, now Kaliningrad. Thanks to his achievements, he gained fame as the strongest man on the planet. Moreover, he was the first to start competent propaganda of athleticism and bodybuilding. The audience has repeatedly experienced delight from those that he showed.

As an example, the following trick can be cited: a platform was installed on Sandov's chest, with the help of which he held a piano or three horses. He was an excellent wrestler, gymnast and rider, which allowed him, in addition to athletic tricks, to fight even with a lion.

Later, Sandow's system "Strength and how to become strong" appeared, which became very popular at the beginning of the 20th century. To create it, the author used the experience gained under the guidance of his trainer and medical knowledge. The system included a number of which, according to Sandow, were relevant not only for men, but also for women and children.

The essence of the system

The effectiveness of a set of exercises developed by the father of bodybuilding and bodybuilding is difficult to overestimate. The main advantage that the Sandow system has is its versatility. The exercises are thought out so well that they can be used by people of any build, regardless of physical potential.

According to the author of the system, its success lies in the acquired ability to produce conscious muscle contractions during exercise. In fact, it was about the ability to focus on the work of the muscles during exercise and influence their condition. In addition to using dumbbells, Sandow recommended spending time throughout the day on targeted muscle tension.

Modern fans of the exercises developed by the legendary athlete have the opportunity to evaluate his personal recommendations. So, the system of physical development of Evgeny Sandov is based on the following principles:

1. There is no need to set a strictly defined time for classes. You need to do it when it's convenient. But at the same time, it is important to ensure that the load is carried out no earlier than 2 hours after eating.

2. Like a growing child, the body needs proper education, the role of which can only be performed by properly designed exercises. In addition to muscle development, they also have a beneficial effect on health.

3. It is necessary to perform exercises in front of a mirror - this will allow you to monitor the correct execution of the technique. It is important that the movements are calm. At the same time, each exercise should take an average of 2 seconds.

4. Do not force the number of repetitions and increase the weight of the dumbbells.

5. The essence of the system is the above-mentioned control of muscle work, carried out through concentration. If you master this technique, then, even with modest physical data, you can achieve significant results both in the format of strength and physical form.

The role of hardening

The system of Evgeny Sandov also implies hardening, which comes down to taking a cold bath after exercise. But before moving on to such a practice, you need to prepare the body for it. Preparation involves bathing, which begins in the summer and continues daily throughout the year. This method of hardening, according to Sandov, is the least risky and at the same time quite effective.

If for some reason you can’t take a cold bath, you need to wipe yourself with a damp towel. After that, you need to quickly rub the skin using a dry towel. This technique will strengthen the body and prepare it for new loads.

How to determine the current weight of dumbbells

As mentioned above, the Sandow system is universal, but the weight of the shells must be selected correctly, taking into account the physical data and age of a particular person.

Friedrich Wilhelm Müller (real name Sandow) was a fairly experienced athlete and recommended not only weight training, but also using his own body weight. But if we return to the topic of dumbbells, it is worth noting that, according to the recommendations of the author of the system, it is better for teenagers aged 12 to 14 to use dumbbells weighing 250-500 g. For those who are 14 years old, but not yet 18, weights within 1.5-2.5 kg. In essence, such exercises can be defined as

At the same time, the Sandow system implies an increase in the weight of shells every 30 days of stable training. For adolescents under 14 years of age, this figure is 250 g, young men under the age of 18 can increase their weight by 0.5 kg every month, while those who have already reached the age of majority can add 1 kg each.

Static exercises

Also, the Sandow training system implies an additional effect on the muscles during the day (after or before training). This refers to tension without the use of dumbbells. We are talking about muscle contraction, say, while reading or relaxing in a chair. Moreover, the cuts must be constantly intensified.

Such a load system, which can be defined as isometric or static, was used in China, but when it began to be practiced in Europe, it caused a real boom.

Evgeny Sandow himself, applying the principles of static tension of tendons and muscles during training, achieved a significant development of strength indicators. This effect is complemented by the fact that body weight does not increase when using isometric tension, but endurance and strength increase greatly.

Exercises

Because the Sandow system - This is a set of specific exercises, it is worth considering specific examples:

1. It is necessary at shoulder level to stretch your arms apart with dumbbells, turning them inside up. After that, you need to bend your arms so that the dumbbell is above your shoulder, without lowering them at the same time. Moreover, the arms themselves must be stretched out strongly enough for a noticeable muscle tension.

2. The same exercise, only the arms are bent at the same time, and not in turn.

3. Stretch the inner side of the arms forward and, tensing the muscles, bend them in turn so that the dumbbell is at shoulder level. Top part limbs should be close to the sides. Shoulders and elbows are down. During extension, the arm should be completely straight. This exercise trains the biceps.

8. The arms are extended to the sides at shoulder level and at the same time quickly rotate on the axis of the forearm. In order to diversify the load, you can bend the brushes back and forth. The muscles of the hands and forearm develop.

9. The same exercise, only in this case you need to take the dumbbells by the ends and rotate them from left to right.

10. Dumbbells must be placed on the floor so that they are along the outer sides of the feet. In this case, the handle will approach the toe. Next, you need to bend over and lift the dumbbells, and then take an even position of the body. The next movement is to turn half a turn to the left and raise the right forearm at a right angle to the body at waist level. From this position, you need to make a strong lunge with your right hand and left foot. After that, the starting position is quickly taken. Such an exercise helps to stretch the muscles and develops wide dorsal, large pectoral, deltoid muscles and also the legs.

11. The same exercise, only you need to turn to the right. This means that the left forearm will have to be raised to the waist, and the lunge is made with the right foot and left hand.

12. Push-ups. In this case, we are talking about an exercise familiar to many, during which in a horizontal position with an emphasis on socks and hands, you need to lower and rise. The whole body in this case (from head to heels) should be a straight line. The knees, respectively, cannot be bent either. It is important to pay attention to the fact that the chest and knees do not touch the floor surface.

The Sandow system, whose exercises are not focused on working with a lot of weight, makes it possible to get amazing results in magnification. The main thing with this approach is the quality of the execution technique.

Just two light dumbbells will make a man out of you, Sandow assured.

120 years ago, the athlete Eugene Sandov, who is called the father of modern bodybuilding, presented the world's first dumbbell gymnastics technique. How Sandow recommended training, what exercises he did, and what he thinks modern science about the training of the father of bodybuilding - "Soviet Sport" understood.

Methodology

Evgeny Sandov is called the founder of modern bodybuilding. Back in the late 19th century, this athlete from the Prussian Koenigsberg, who took a Russian surname for sonority, formulated the principles that would become the basis of bodybuilding.

While most athletes preferred training with maximum weights and did "singles" - heavy one-rep sets, Sandow proposed a radically new training system. It was based on isolating exercises with light dumbbells, which must be done in a large number of repetitions. This is how most professional bodybuilders train today.

Strength

Sandow himself had a lean, muscular build and impressive strength. With a height of 170 centimeters and a weight of about 75 kg, he could squeeze a barbell weighing more than 120 kg with one hand, kept three horses on the platform, standing in a wrestling "bridge", could hold several people at arm's length at once and did somersaults with two kettlebells weighing under 30 kg.

Sandow was considered the standard of physical form. His image became the prototype of the statuette, which is awarded today to the winner of the Mr. Olympia contest, the most prestigious competition in the world of bodybuilding. According to legend, ladies at secular salons in London lined up and paid money to touch the athlete's biceps.

At the same time, by today's standards, Sandow's dimensions look very modest: the legendary biceps, the dream of ladies at the turn of the 19th and 20th centuries, reached 43-44 centimeters in volume. For comparison, the biceps of Phil Heath, a 7-time Olympia winner, is 58 cm in tension.

Business

At the dawn of his career, Sandow traveled around Europe with circus troupes. He showed power numbers and fought. Later he moved to America, where he began performing with his own show, and at the very end of the 19th century ended up in London.

Sandow was the first to introduce the word "bodybuilding" into use - it is found in the titles of his books. He also pioneered strength training marketing. Sandow's author's method of dumbbell gymnastics (and with it the dumbbells themselves) could be ordered by mail. Sandow did not skimp on advertising in popular publications and traveled with tours in support of his system. At the same time, he opened dumbbell gymnastics halls, named after him.

All these techniques were successfully replicated in the 20th century by the Vader brothers and the legendary Joe Gold, the founder of one of the largest fitness networks in the world, Golds Gym. Fitness trainers and healthy lifestyle experts use Sandow's sales technique today - only instead of mail they have the Internet.

"The most muscular man in history", as the media called him, died at 58 years old. According to some reports, the cause of death was a cerebral hemorrhage - which happened after Sandov tried to pull his car out of the ditch.

Workout

The basis of the Sandow system, which he offered to his contemporaries - daily gymnastics with light dumbbells. Dumbbell weight - from 2 to 9 kg. A beginner starts with 2 kg dumbbells and increases their weight by 1 kg every six months. Every six workouts, the number of repetitions in the exercises should be increased by 3. The starting number of repetitions is 12-15 for the upper body and arm muscles, 8-10 for the lower body, tilts and squats. Sandow recommends doing each exercise in one approach.

The whole complex consisted of 18 exercises. It's bicep curls, bicep curls reverse grip, bending the arms at the elbows while standing with arms spread apart - alternately and then simultaneously, breeding dumbbells to the sides with straight arms while standing, alternating dumbbell presses, alternately raising arms with dumbbells in front of you, twisting the dumbbells with brushes on arms extended to the sides left and right, circular rotation of dumbbells on outstretched arms, tilts with dumbbells to the floor (analogous to deadlift), lunges with straightening arms with dumbbells to parallel with the floor, lifting dumbbells from the hang through the sides up, push-ups, alternate tilts with dumbbells to the sides, press-ups with dumbbells overhead, leg raises from a prone position, squats with dumbbells with narrow setting legs, flexion of the wrists in the wrist joints with dumbbells from the hang.

The science

Eugene Sandow assured: a beginner who goes through all stages of training up to a dumbbell weight of 8 kg will build up as much muscle as he does. But is it?

Modern science believes that muscle growth provokes an increase in training load. Wherein, best quantity repetitions for muscle hypertrophy - 8-12. These parameters are observed in the Sandow system. At the same time, the basis of his program is isolation exercises with light weights. They can slightly increase the size of the muscles of the beginner and give them clarity - however, this program will not give a large increase in mass.

Also, do not expect a strong progress in power indicators. In the books, Sandow writes briefly about heavy exercise, which he performed himself - snatches from the floor, heavy bench presses and squats with a lot of weight. It was exercises like these that formed the backbone of his strength. But for some reason, the athlete excludes them from his system.

Summary: dumbbell gymnastics Sandova is able to improve vitality, create muscle relief, get rid of a certain amount excess weight(assuming proper nutrition). But if your goal is maximum muscle mass and strength, it is better to use other programs.

Attention! Before starting training, consult your doctor!

source: "Soviet Sport"

Kaprizov and Yashkin, goodbye! The KHL announced the end of the season Season 19/20 is over. ahead of schedule. KHL President Alexei Morozov made a corresponding statement on the league website. The distribution of seats will be announced later after the meeting of the Board of Directors. 25.03.2020 14:00 Hockey Domrachev Vladislav

Vadim Kudako: My father leaves food for me at the door Everyday life of a hockey player in quarantine… 25.03.2020 11:00 Hockey Kuzyutina Elena

Adieu, Musketeer. Today is the last race of Martin Fourcade Five times Olympic champion Martin Fourcade has announced that Saturday's World Cup pursuit in Kontiolahti will be the last of his career. 03/14/2020 12:30 Biathlon Tigay Lev

4 ½ from Khanyu and 5x4 from Trusova. What could the 2020 World Cup be like? If not for the epidemic, the World Cup would have started in Montreal on Wednesday. Let's imagine: how it could turn out? 17.03.2020 22:00 Figure skating Tigay Lev

At the end of the 19th century, Eugene Sandow introduced the definition of "bodybuilder", formulated the principles of training, laid the foundation for modern bodybuilding. Sandow was the first to sell his own developments for money. He became a pioneer in sports marketing and invested a lot of money in advertising his own products. Moreover, he traveled with presentations to cities and villages, and urged everyone to engage in physical education.

The beginning of the biography

Was born Eugene Sandow on April 2, 1867 in Königsberg. Difficult to pronounce name Friedrich Wilhelm Müller (German: Friedrich Wilhelm Müller) emphasizes the German origin of the athlete on the paternal side. As a child, the boy was frail and frail. Endless illnesses became one of the reasons for the passion for anatomy and physical education. To get rid of bodily weakness, he began to exercise and read smart books. When Eugene matured, he studied under the guidance of a professional strongman Louis Durlacher (Professor Attila). He trained Evgeny according to his own methodology, based on a progressive increase in load.

Are you weak?

His body was considered perfect. The figure was immortalized in a statuette for Olympia, which everyone dreams of getting today. The athlete had steel muscles, an impressive relief and heroic strength. It is said that London ladies lined up at secular receptions to touch the biceps of a strongman with a volume of 44 cm for money. When compared with two-headed beams with a diameter of 58 cm, this size is now difficult to surprise. But in those years, the parameters of the body of Eugene Sandov were the standard of physical perfection. The strongman demonstrated original numbers in the circus arena, which no one in the world could repeat.

1. With an average height of 170 cm, he easily squeezed a barbell of 123 kg with one hand.
2. He held several people in his arms, weights of 27 kg.
3. In 4 minutes, I did more than 200 push-ups.
4. With a weight under 30 kg, he stood on a scarf, performed somersaults and returned to the starting point.
5. Standing in the bridge, he kept 3 horses on the platform.

Business Sandow

In 1885, in order not to go to military service in the Prussian army Eugene emigrates to England where he became interested in wrestling. Started performing in the circus under the name Sandov (Eng. Eugene Sandow). After a triumph in Europe, he sets off to conquer America. Here he focuses entirely on strength training and is developing a new system. Recognition of him by journalists as the most strong man did a good job.

In 1894, the athlete publishes "Physical training system". He earns capital on the sale of brochures with the author's methodology, the development and production of simulators. After 3 years he returns to England, and here:

• actively promotes sports;
• offering equipment to those who wish - expanders, spring dumbbells;
• in parallel creates institutes of physical culture;
• organizes training halls that have become the prototypes of modern clubs.

Other talents

At the beginning of 1900 organizes first competitive show "Great Competition". 56 athletes take part in it, most of which were trained according to the Sandov method. Prize-winner William Murray receives first-hand a bust of Sandov with a ball-and-stick cast in bronze. The statuette was made by the sculptor Frederic Pomera.

• In 1904, the light saw edition "Bodybuilding: Man of Action" dedicated to the general health of the body.
• The following year, the athlete goes on a world tour in order to promote the system to the masses.
• In 9011, King George V signs a decree conferring the title of "Professor of Physical Development" and appoints the athlete as a personal trainer.
• In 1912 comes out "Strength and Health".
• After 7 years in continuation of the topic published a book "Life is movement" dedicated to physical transformation.
• Eugene Sandow died at the age of 58 from a brain hemorrhage after trying to pull a car out of a ditch.

Eugene Sandow: exercises with dumbbells

The father of modern bodybuilding 125 years ago presented gymnastics with shells. The author of the method assures that 2 dumbbells from 2-9 kg can be made from each person. In confirmation, he presented a program with isolating exercises and multiple repetitions. According to this system, beginner bodybuilders hone the relief today.

The method is based on a smooth increase in weight by 1 kg every six months and an increase in repetitions by 3 after 6 workouts. At the start, a beginner performs 12-16 doubles for the upper part of the body and 10 for the lower one in one set. The complex includes 18 techniques:

• flexion of the limbs from different positions;
• alternating presses and dumbbell lifts;
• circular rotation of shells with brushes;
• slopes to the floor;
• and others.

The strongman assures that if you go through all the stages, the muscles will be the same as his. This statement caused a lot of controversy. Experts say that with such a scheme it is permissible to slightly pump up muscles and outline the relief, but you should not count on a significant increase in mass and development of strength. In his books, Eugene Sandow writes about training with jerks from the floor, bench presses with large weights,. It was they who developed such power in him and formed an athletic figure, but for unknown reasons, the author did not include them in the dumbbell workout. The conclusion is simple: the system allows you to tighten the figure, but for mass and explosive power it is better to choose strength program with heavy weights.

Sandow training in video format