RU2143299C1 - Physical exercising method - Google Patents

Abstract

FIELD: working out of muscles in athletic gymnastics. SUBSTANCE: method involves providing prevailing intensity of action of volitional stresses over counteracting forces of muscles to outer force loads. Upon action of volitional stresses on muscles, body parts motion paths correspond to body parts motion paths created upon counteractions of muscles to outer force loads. Force loads are developed by means of set of sportive equipment including inclined bench, bar with detachable weights, two dumb-bells with detachable disks, pole and two short lengths manufactured from light-weight material. EFFECT: increased efficiency by providing uniform development of muscles-antagonists. 2 cl, 3 dwg, 2 tbl

Description

 The invention relates to the field of satisfying human needs, in particular, to a method of physical training, for example, in athletic gymnastics and can be used in other sports.

 There is a method of physical training, including a system of physical exercises, providing for the load on all musculoskeletal units and muscle groups in the optimal isotonic mode (see Fokhtin V.G., "Athletic gymnastics without apparatus", - M.: Physical education and sports, 1991 G., p. 18) is an analogue, and its implementation is carried out by creating external resistance to movement with one or both hands (see Fokhtin V.G., "Athletic gymnastics without apparatus", - M.: Physical education and sports, 1991 , p. 20).

 The disadvantage of this solution is the violation of neuromuscular connections and the loss of the training effect of exercises with the cessation of the gradual increase in load at a certain point in time (see Fokhtin V.G. "Athletic gymnastics without apparatus" - M.: Physical education and sports, 1991, pp. . 3).

 The closest in essence and achieved sports result is a method of physical training (bodybuilding), which includes exercises in an active dynamic mode (warm-up exercises) both for exercises with joint tension of antagonist muscles (free program) and for exercises with exercises to overcome external load (weight training), the value of which is progressing (see Joe Vader, "Building a body according to the Joe Vader system", - M.: Physical Education and Sports, 1991, pp. 19, 33, 95, 102), and its implementation pr produced by using an inclined bench, a bar with removable pancakes and two dumbbells with removable disks (see Joe Vader, "Building a body according to the Joe Vader system", -M .: Physical education and sports, 1991, p. 14.15) - prototype.

 The disadvantages of the prototype: the inability to achieve uniform development of antagonist muscles, the likelihood of muscle injury and the appearance of compressive loads directed along the spine when using heavy equipment from a set of sports equipment in most workouts. Moreover, these shells have a relatively high cost.

 The technical result of the invention is to ensure the uniform development of antagonist muscles, to prevent in most workouts the likelihood of injuries and the appearance of compressive loads directed along the spine, to use in most workouts simple to manufacture and inexpensive equipment from a set of sports equipment.

 The specified technical result is achieved by the fact that in the known method of training the muscle system of athletes through the effects of volitional stress on the muscles and the counteraction of the muscles to external power loads, the values of which progress as muscle mass grows, according to the invention, the effects of volitional stress on the muscles quantitatively prevail over the counteractions of the external muscles force loads, while the trajectories of movements of body parts when exposed to muscle volitional stresses correspond to the trajectories of movements n With the counteraction of muscles to external power loads. A set of sports equipment includes an inclined bench, a bar with removable pancakes, a pole and two short sections made of lightweight material.

 In FIG. 1 shows the movement with the effects of volitional tension on the muscles when using an inclined bench, pole and two short segments made of lightweight material.

 In FIG. 2 shows movements with counteraction of muscles to external power loads (weights).

 Figure 3 shows a set of sports equipment for implementing the proposed method. Sports equipment includes: 1 - an inclined bench, 2 - a bar with removable pancakes, 3 - two dumbbells with removable disks, 4 - a pole made of lightweight material, 5 - two short segments made of lightweight material.

 The program of the weekly training cycle using the claimed method.

Monday
Upper body.

 1) Bench (pull) of the pole with a wide grip, lying on an inclined bench.

 2) Breeding (mixing) hands with segments lying on an inclined bench.

 3) Bench press (pull) from the chest (to the chest), standing.

 4) Raising (lowering) the arms with the pieces to the sides, standing.

 5) Pull (press down) of the pole to the chin (from the chin).

 6) Pull (bench press) of the pole in an inclination.

 7) Flexion (extension) of the hands with a pole, standing.

 8) Triceps bench press (biceps spin) of the pole, lying down.

 9) Flexion (extension) of the hands with segments.

 10) Tilts to the sides with segments.

 11) Raising (lowering) the torso at a reduced amplitude from a prone position. The joint tension of the antagonist muscles does not apply to this exercise.

 Clauses 3) and 4), 7) and 8) are combined into supersets.

Tuesday
Lower body
1) Squats with a pole on the back.

 2) Raising (lowering) the shoulders with a pole in lowered hands.

 3) Deadlift (bench press) of the pole.

 4) Straightening (bending) of the legs, sitting on a horizontal bench.

 5) Flexion (extension) of the legs, lying on a horizontal bench.

 6) Rise (lowering) on socks, standing on two legs.

 7) Flexion (extension) of the hands in the wrists with a grip of the pole from below.

 8) Flexion (extension) of the hands in the wrists with a grasp of the pole from above.

 9) Flexion of the body, lying on your back.

 10) The extension of the body, lying on the stomach.

 Clauses 4) and 5) and 8), 9) and 10) are combined into supersets.

 Paragraphs 9) and 10) do not apply to the joint tension of the antagonist muscles.

Wednesday - day of rest
Upper body.

 1) Pole press (pull) with a narrow grip, lying on a horizontal bench.

 2) The bench press (traction) of the pole with a narrow grip, lying on an inclined bench.

 3) "Pullover" (reverse "pullover") through a bench with a segment.

 4) Bench (pull) from behind the head (behind the head) of the pole, sitting.

 5) Breeding (mixing) of segments to the sides, sitting in an inclination forward.

 6) Pull (bench press) down the pole in an inclination.

 7) Flexion (extension) of the hands with segments, sitting on a bench.

 8) Concentrated flexion (extension) of the arm with a segment with support of the elbow in the thigh.

 9) Straightening (bending) at the elbow up (down) while sitting.

 10) Tilts to the sides with two segments, standing.

 11) Raising the torso from a position lying in a reduced amplitude.

 Paragraphs 4) and 5), 8) and 9) are supersets.

 At 11) the point does not apply to the joint tension of muscle antagonists.

Friday
Lower body.

 1) Squats with a pole on the back.

 2) Straightening (bending) of the legs, sitting on a horizontal bench.

 3) Flexion (extension) of the legs lying on his stomach on a horizontal bench.

 4) Lunge forward (pulling back) with one leg with a pole on the back.

 5) Deadlift (bench press) of the pole.

 6) Lifting (lowering the shoulders) with a pole in lowered hands.

 7) Thrust (press down) of the segment with one hand in an inclination.

 8) Raising (lowering) on socks with a pole on his back while walking.

 9) Bending (extension) of the hands with a pole with a reverse grip while standing.

 10) Raising the torso from a position lying with twisting and pulling the knees to the chest.

 11) Pulling the knees to the chest while sitting.

 Points 2) and 3) are a superset.

 In paragraphs 10) and 11), the joint tension of the antagonist muscles does not apply.

Weight Training
1) Lifting the barbell to the chest.

 2) Bench press, lying on a horizontal bench.

 3) Squats with a barbell on the back.

4) Bench press lying on an inclined bench
5) Bench press from behind the head while sitting.

 6) Standing arms with dumbbells to the side.

 7) Deadlift rod.

 8) Bench press from the chest, standing.

 9) Bending the arms with a barbell, standing.

 10) French bench press.

 11) Straightening the legs, sitting on a special device.

 12) Leg curl lying on a special device.

 13) Rod pull with a narrow grip to the chin.

 14) Concentrated flexion of the arm with a dumbbell with support of the elbow in the thigh.

 15) Straighten your arms up while sitting.

 16) Breeding hands, lying on a horizontal bench.

 Before classes with exercises in the joint tension of the antagonist muscles, one or more classes with exercises to overcome the external load should be carried out. The magnitude of the external load is an irritant to the central nervous system. In the motor memory of the cerebral cortex, a program of actions is formed, synthesized and stored, i.e. information on the strength and frequency of nerve impulses sent to the muscles when working with overcoming an external load is formed, synthesized and stored in motor memory. This information is subsequently used to activate the signals of afferent excitations when performing exercises in joint tension of antagonistic muscles.

 When weights with weights in the muscle-movers, working in overcoming mode, forces are formed aimed at overcoming the external gravity created by the mass of shells.

 In exercises with the joint tension of the antagonist muscles, the same mental concentration is used during the exercise as in the exercise with overcoming the external load. In other words, while performing the exercise in the joint tension of the antagonist muscles, the student seems to be doing the exercise to overcome the external load, i.e. imitates the latter. In this case, the cerebral cortex uses an action program already formed during exercises with external load. Motive muscles receive nerve impulses. The motor units of these muscles are activated. Muscle-movers are tensed arbitrarily, and their antagonists are not arbitrarily, as a result of a joint tension of the antagonist muscles by volitional effort.

 Due to the vegetative processes of muscle tissue growth, muscles acquire the ability to withstand large dynamic loads. With a new lesson with an external load, the magnitude of which is increased (i.e., the magnitude of the external load is progressing), a new program of actions, designed for more powerful volitional efforts, is formed, synthesized and stored.

 In the new training week, in classes with exercises in the joint tension of the antagonist muscles, a new program of actions, embedded in the motor memory, is used, i.e. Under the influence of more powerful volitional efforts, antagonist muscles will experience even greater joint stresses. This is the significance of using progressive volitional efforts in exercises with exercises in joint tension of antagonist muscles.

 Using the proposed method called "Intra-strength training", doing athletic gymnastics, the individual was able to achieve an increase in the strength and power of the body, which are shown in table 1.

 In the table. 2 shows the growth of strength and power of the body of an individual engaged in the prototype method.

 The tables show that the proposed method is not inferior in effectiveness to the prototype.

Claims (2)

 1. A method of training the muscular system of athletes through the effects of volitional tension on the muscles and the counteraction of the muscles to external power loads, the values of which progress as muscle mass grows, characterized in that the effects of volitional stresses on the muscles quantitatively prevail over the counteractions of the muscles to external power loads, while the trajectory movements of body parts under the influence of volitional tension on the muscles correspond to the trajectories of movements of body parts during the counteraction of muscles to external power loads.  2. The method according to claim 1, characterized in that the power loads are created by means of a set of sports equipment, including an inclined bench, a bar with removable pancakes, two dumbbells with removable disks, a pole and two short sections made of lightweight material.

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