RU2225191C1 - Method for correcting human figure - Google Patents

Abstract

FIELD: medicine. SUBSTANCE: method involves carrying out introductive, basic and final treatment stages taken in water not touching the bottom with means supporting human body on water surface applied. Free swimming exercises are given at the introductive and final stages. The basic stage is accomplished at the spot using means increasing load applied to human muscles. Physical training exercises of the basic stage are aimed at alternative treatment of various muscle groups. Several physical training exercises are changed each session. EFFECT: enhanced effectiveness of treatment; reduced compression and shock loads. 2 cl, 1 tbl

Description

 The invention relates to sports medicine, and in particular to methods of correcting a human figure, and can be used to normalize weight, improve body proportions and increase the elasticity of human muscles while improving it.

 A known method of correcting the figure of a person, including performing physical exercises (RU 2115453 C1, A 63 B 21/00, 07.20.1998). This method is the closest analogue of the invention.

 The disadvantage of this method is that the performance of physical exercises in the gym in order to reduce weight and correct the muscle system by acting on the trained muscles is contraindicated by many for health reasons, for example, with osteochondrosis or if there are problems with the spine. Also, in poor health, large physical exertion is contraindicated.

 The problem to which the invention is directed is to reduce the compression and shock loads on the human body when performing physical exercises, as well as to increase the effectiveness of physical exercises when correcting a human figure.

 The problem is solved due to the fact that in the method of correcting the figure of a person, which includes performing physical exercises, all stages of physical exercises - introductory, main and final, are performed in water without touching the bottom, using means that support the human body on the surface of the water, on the introductory and the final stages carry out free swimming, at the main stage, physical exercises are performed on site using devices that increase the load on the human muscles, while physical exercises are mainly The oval stage is aimed at alternating effects on various muscle groups of a person, and at each lesson of the main stage, part of the physical exercises is replaced. In special cases, at the main stage between exercise, pause.

 When performing physical exercises in water, the shock load on the legs, typical for running, jumping and other similar exercises on land, decreases and even completely disappears. There are no compression and shock loads on other parts of the body, which leads to a sharp decrease in the load on the human skeleton, especially on the spine, and an increase in the load on muscle tissue. Violation of posture, flat feet, harmoniously develop all muscle groups - the shoulder girdle, arms, chest, abdomen, back and legs. Water pressure stimulates the blood supply to the cardiovascular system. The pulse rate decreases, that is, stress loads on the heart are removed. The kidneys are supplied with blood more intensively. This, in turn, contributes to the speedy removal of harmful substances, toxins and toxins from the body. The magnitude of the stroke volume of the heart increases, the heart rate at rest decreases from 60 to 55-50 beats / min. The apparatus of external respiration is strengthened, the correct rhythm of respiration is developed, the indices of vital capacity of the lungs and excursions of the chest are increased. The nervous system is strengthened, sleep and appetite are improved. There is also an additional hydromassage effect, which is useful for the skin, especially for cellulite. Increases energy consumption, which also increases due to increased heat transfer with water. The rate of exercise in water is limited, while the degree of muscle tension increases proportionally. The volume or number of repetitions of exercises is also reduced compared to normal conditions. Due to the greater resistance compared to air, water allows you to maximize the effect of traditional exercises. The general condition improves. People who do not know how to swim acquire the necessary skills. Exercise in water is the safest form of exercise for pregnant women. Water allows people in mixed groups to participate, regardless of age, gender and level of physical fitness, as well as people with health problems.

 There is a method of performing rhythmic gymnastics, in which the main and final stages of physical exercises are performed in water using the side, while at the final stage they perform flexibility exercises by grasping the side, and the introductory stage of these physical exercises is performed on land (RU 2163825 C2, A 63 On 23/00, 03/10/2001). However, to perform physical exercises, support is required for both the arms (side) and legs (the bottom of the pool), so physical exercises outside the pool, for example, in a natural body of water, are not possible. When performing physical exercises, standing at the bottom of the pool (or touching the bottom), the load on the legs is quite large. In addition, for carrying out physical exercises in groups, a large pool area is required, i.e. long extent of a side. Another disadvantage of this method of performing rhythmic gymnastics is that after completing the introductory stage on land it is necessary to take a shower, which requires additional time and reduces the effect of this stage, as well as violates the integrity of the lesson.

 The claimed method for correcting a human figure involves carrying out physical exercises in deep water, i.e. all stages - introductory, main and final are performed in water without touching the bottom. This allows you to load evenly muscle groups of both the upper and lower parts of the body. In this case, the deeper a person plunges into water, the less the effect of gravity. In deep water, coordination of movements especially develops, as one has to maintain equilibrium. The use of means that support a person on the surface of the water allows you to conduct physical exercises for people who can swim, and do not have the skill of swimming. The main stage of physical exercises is performed on site, which allows the use of a small body of water. Exposure to different muscle groups in turn, pausing between exercise, and periodic change of exercise does not allow the muscles to overwork and does not become addictive.

 The invention is illustrated in the table, which shows a set of exercises intended for the main part.

 For targeted selective correction of the human figure (for the formation of individual parts of the body) before starting classes, physical exercises are selected taking into account a preliminary study of individual physique parameters (proportions, shapes, sizes, body weight, fat, muscles), physical condition and age.

 Perform physical exercises in the water, without touching the bottom, for example, in a swimming pool in deep water (above the head), but it is possible in any natural body of water with sufficient depth (above the head). To achieve a tangible result, it is advisable to conduct a course of classes for, for example, one month, practicing three times a week (preferably every other day). The recommended length of each lesson is 70 minutes (5 minutes for the main and final stages and 60 minutes for the main stage). To maintain the human body on the surface of the water, special means are used, for example, a "life belt", which makes this method available for people who cannot swim.

 Physical exercises are performed at an individual pace, without violating the rhythm of breathing.

 Classes can be conducted in groups of 10-15 people, forming groups according to their physical condition, but the best results can be achieved with individual classes.

 Physical exercises in each lesson are performed in three stages: introductory, basic and final.

 At the introductory stage, which is carried out for five minutes, the body is prepared for the main stage, for example, swim in a free style of 100 m.

 At the main stage, physical exercises are performed on the spot. At the same time, each physical exercise is recommended to be repeated 15-20 times, depending on the complexity.

 When performing physical exercises of the main stage, the load on the muscles during exercise is changed by using special devices, for example, fins, gloves with membranes, planks, hoops, weights, fastened to the wrists or ankles, weights in the form of dumbbells, as well as by changing the number of exercises .

 In order to exclude overstrain of the body, different muscles of a person are affected alternately. And between the physical exercises pause.

 To prevent muscle addiction, exercise is periodically changed. At the same time, at each lesson, part of the physical exercises is replaced (which is predominant), or after a certain number of classes (for example, after two weeks) all physical exercises can be replaced. As a result, the physical exercises used during the month vary and have a certain orientation for solving specific motor tasks and the functional development of certain organs and systems.

 To restore breathing after the main stage, the final stage is performed, for example, swim at a calm pace with an arbitrary style.

Examples of the method of correction of a human figure
Example 1. Subject BN, age 22 years.

 Before classes: body weight - 54 kg, waist - 64 cm, buttocks - 92 cm, hip - 52 cm.

 The task of training: reducing the amount of adipose tissue in the body, mainly in the waist, buttocks, and thighs.

 The subject was offered physical exercises that affect muscles in the abdomen, buttocks and thighs, with dosed physical activity. The main type of physical activity was variable exercises in a continuous training mode. Pauses between exercises - 45-60 seconds, rest / recovery.

 Classes were held for four weeks 3 times a week (2 classes per week with a moderate-intensive load, and one with a high one) with a duration of the main stage of 60 minutes: the first 2 weeks - classes of moderate-intensive load, 1 lesson - high; third week - 1 lesson of low intensity, 2 - medium; fourth week - three classes of medium intensity.

 A concomitant diet included limiting the amount of carbohydrates and fat in food.

 Results after classes: body weight - 48.5 kg, waist - 59 cm, buttocks - 87 cm, hip - 46 cm.

 Example 2. Subject Z.I., age 30 years.

 Before classes: body weight - 49 kg, chest volume - 89 cm, thigh volume - 46 cm.

 The task of the classes: to increase the amount of muscle mass in the body, mainly in the thighs and chest.

 The subject was offered exercise with a dosed load. The main type of physical activity was variable exercises in a continuous training mode. Pauses between exercises for 20-30 seconds, rest / recovery, stretching worked muscles (which will allow you to quickly build muscle). With this approach, energy is consumed not only during training, but also for two hours after it. Exercises are selected so that the muscles get tired by the end of the approach.

 Trainings were carried out 3 times a week with a duration of the main stage - 60 minutes for 4 weeks.

 Concomitant diet: increased energy consumption for the compensation of muscles with a high content of protein in food.

 Results after classes: body weight - 52 kg, chest volume - 93 cm, thigh volume - 50.8 cm.

 Example 3. Subject A.Yu., age 55 years.

 Before classes: weight 68 kg.

 The task of the classes: improving the general physical state of health, eliminating sagging skin in the arms, buttocks, abdomen, weight loss.

 The subject was offered physical exercises with a metered load, affecting the muscles located in the arms, buttocks, and abdomen. The main type of physical activity was variable exercises in a mode of low intensity. Pauses between exercises are introduced for recovery / rest, the duration of the rest interval is 60-120 seconds. Lesson time 45-50 minutes.

 Concomitant diet: limiting calorie intake, reducing carbohydrates and fats in food.

 Results after classes: improving the general physical condition, normalizing cardiovascular and respiratory activity, eliminating sagging skin, normalizing weight to 63 kg.

 Example 4. Subject F.M., age 33 years.

 Before classes: body weight - 70 kg.

 The task of the classes: elimination of cellulite in the buttocks and thighs, as well as postpartum stretch marks in the abdomen. The main type of physical activity is exercises in the continuous training mode. Between exercises pauses are introduced for muscle tone - 20-60 seconds.

 Exercise affects the muscles located in the buttocks, thighs, abdomen. Training time 55-60 minutes, 3 times a week, for 4 weeks; intensive training mode.

 Concomitant diet: an increase in the diet of plant foods, a decrease in calorie intake.

 Results after classes: body weight - 63 kg, waist volume decreased by 8 cm, buttocks volume - by 9.5 cm, hip volume - by 6 cm; The chest has become firmer and taller. Two weeks of the adaptation period and two weeks of training allowed, firstly, to strengthen the muscles and burn fat, and secondly, thanks to the massage effect of water, get rid of cellulite minute by minute.

 Example 5. Subject EV, age 19 years.

 Before classes: body weight - 76 kg.

 The task of the classes: reducing body weight and strengthening the back muscles with the neurological manifestation of osteochondrosis of the spine, as well as the prevention of exacerbation of the disease.

 The subject was offered physical exercises that reduce the load on the affected intervertebral discs (there are no shock loads on the spine and joints), relieve muscle tension, improve their nutrition, blood flow and especially outflow, improve metabolism in tissues. Pauses between exercises for recovery / rest - up to 60 sec. Classes of medium intensity 3 times a week for 50-55 minutes.

 Results after classes: body weight - 68 kg, strengthening the muscles of the back and abdominals, supporting the spine and taking on part of the load, as well as tonic effects on the patient's psyche.

 Thus, the proposed method of correcting a human figure by performing physical exercises in water, without touching the bottom, using means that support the human body on the surface of the water, and due to the fact that the main stage of physical exercises are performed in place, physical exercises of the main stage are aimed alternating effects on various muscle groups of a person, and at each lesson of the main stage, a part of physical exercises is replaced, it allows to reduce compression and shock loads on the human body when the complete elimination of the possibility of injuries, increase the efficiency of physical exercises, and, as a result, allows you to shape the body of a person by correcting the soft parts of the body without overworking the body, improves muscle elasticity, slimness, improves blood circulation of the heart, lungs, intensifies metabolism, gland activity , will help to maintain working capacity. In addition, a person who does not know how to swim and is afraid of water, completely gets rid of the fear of water, acquires skills and begins to swim. The proposed method does not require special sports training, allows you to recover faster after injuries or operations. When practicing in cool water, the process of hardening the body occurs.

Claims (2)

1. A method of correcting a human figure, including performing physical exercises, characterized in that all stages of physical exercises - introductory, main and final - are performed in water without touching the bottom, using means that support the human body on the surface of the water, at the introductory and final stages carry out free swimming, the main stage of physical exercises is performed on site using devices that increase the load on the muscles of a person, physical exercises of the main stage are aimed at alternately ie the impact on different groups of human muscle, with each session of the main stage is replaced by a part of exercise. 2. The method according to claim 1, characterized in that at the main stage between the physical exercises pause.

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