RU2326642C1 - Health-improving method for people - Google Patents

Abstract

FIELD: sport; health-improving physical culture.

SUBSTANCE: initially, warming up is conducted. It includes cardio-loading and clockwise and anticlockwise rotating movements of shoulder, elbow, radiocarpal, knee, talocrural joints, forward and backward flexion of head and side flexion with 90° turning, abduction and adduction of hip joint. Then, main complex of physical exercises is conducted with rubber buffer and dumb-bells. Besides, all joints are in semi-bended state. Dorsal column is always in upright position with physiological deflections. In addition, crown of head in upright position should be heaved upward. Exercises are made slowly with holding in end point of movement and smooth return to initial position. Stretching of all muscle groups is performed after completion of the main exercises. Final part includes walking on running track or outdoors and relaxation. In addition, training time, dumb-bell weight and resistance force of rubber buffer is defined depending on person age.

EFFECT: non-traumatic method allowing for developing of all muscle group in a balanced manner.

Description

The method relates to the field of physical fitness and can be used to achieve good physical fitness, for the prevention of diseases of the musculoskeletal system and cardiovascular system.

There is a method of achieving good physical shape and improving the functioning of the musculoskeletal system and cardiovascular system through the use of strength exercises with dumbbells and a barbell (Zakharov E.N., Karasev A.V., Safonov A.A. Encyclopedia of physical fitness. - M .: Leptos, 1994, p.148). Performing physical exercises in the known method is carried out in the main part of a comprehensive physical training session, at the beginning of which, after a warm-up, exercises aimed at developing speed and speed of movement, unsaturated loads to improve speed and general endurance, as well as after overcoming obstacles, are used. and as an independent lesson. The main complex includes strength exercises with a barbell and dumbbells in a standing position, lying on your back, sitting, lying upside down.

The disadvantages of this known method are: an unreasonably large number of exercises and loads (given that high-speed exercises have been performed before), due attention is not paid to the positions of the spinal column, joints and tendons; when doing the exercises upside down, the intracranial pressure increases sharply, so such exercises are considered to be traumatic. Thus, the method is overload and not physiological.

The closest in essence and the achieved result is a method of strength training with a rubber shock absorber and an expander (Zakharov E.N., Karasev A.V., Safonov A.A. Encyclopedia of physical training. - M .: Leptos, 1994, p.134) . A feature of exercises with a rubber shock absorber and an expander is that in the overcoming phase of the exercise, the force increases towards the end, and in the inferior phase, on the contrary, it sharply decreases along the trajectory of the working movements.

Exercises are performed while standing, sitting and lying on a horizontal surface. Breathing is carried out by type: I. p. (starting position) - inhalation, effort (working movement) - exhalation. When performing exercises with a rubber shock absorber, the elasticity of the musculo-ligamentous apparatus increases.

The disadvantages of this method (prototype) are: non-physiological exercises in which injury is possible (for example, back deflection with the abduction of the arms, etc.), as well as all muscle groups in the complex are involved several times in a chaotic manner.

The objective of the present invention is to develop a system of physiological and non-hazardous exercises aimed at the harmonious development of all muscle groups, taking into account the fitness and age of the students.

The problem is achieved due to the fact that in the method of healing a person, including the main set of physical exercises with a rubber shock absorber, they first perform a warm-up that includes cardio loading, rotational movements clockwise and counterclockwise in the shoulder, elbow, wrist, knee and ankle joints , tilting the head back and forth, from side to side with a 90 ° rotation and abduction-reduction in the hip joint, physical exercises of the main complex are performed simultaneously with with a new shock absorber and dumbbells, while all the joints are in a bent state, the spinal column is always straight with physiological deflections, and in the standing position the crown of the head is pulled up, exercises are performed slowly, fixing at the extreme point of movement and smoothly returning to its original position, after completion the main set of exercises stretch all muscle groups, as well as a hitch, including walking on a treadmill or on the street and relaxation, while training time, dumbbell weight and resistance strength eniya rubber shock absorber is determined depending on age, gender and fitness person.

Getting started with training, you need to learn four basic principles:

sequence - training should begin with simpler exercises (walking, jogging), then move on to more complex ones;

gradualness - training should begin with small loads and only gradually increase them, constantly monitoring the body’s response to heart rate;

systematic (rhythmic) - training should take place systematically, in accordance with a specific program, and not from case to case;

reinforcement - as a reinforcing psychological factor should be your own assessment of your success and the assessment of the coach (if any) and reward yourself for achieving success of any significance.

Warm up. To implement the principles of gradualism and consistency, a warm-up is applied at the beginning of any physical training. Warm-up performs the function of operating (preparing) the body for the load, contributing to the optimization of physiological processes during the execution of the main work. It is believed that warming up is necessary for regulating temperature homeostasis before performing physical exercises, i.e. prelaunch preparation of tissues of the musculoskeletal system and cardiorespiratory system.

Warm up should be carried out before sweat; sweating helps to establish the necessary level of heat regulation, as well as better providing excretory functions and begins with a 10-minute cardio load (active walking, jumping rope). Then comes the preparation of all joints for further loading by performing rotational movements of all joints 10 times (front-back, left-right), starting from the top-down.

The exercises of the main complex are arranged according to the principle of work in the following sequence: each exercise is recommended to be performed in two or three approaches (depending on the training of the student), 15-20 times emphasized accurately and cleanly with maximum amplitude, fixing the position at the extreme point of movement for 2-3 seconds, and, returning to its original position, try not to deviate from a given trajectory of movement. For those for whom such a load seems quite intense, they can perform 1-2 sets of 10-15 repetitions in each set. Returning to the starting position, when performing exercises in the inferior mode, should occur smoothly and without jerking. The weight of the dumbbells should be selected individually (depending on the fitness of the student and his age), for large muscle groups, the dumbbells should be heavier than when working with small muscles. Training time ranges from 20 minutes for untrained, and from 40 to 60 minutes for more trained taking into account heart rate. The age of the practitioner is also taken into account: for persons from 20 to 35 years old, the tension of the rubber shock absorber is weaker, but the weight of the dumbbells is heavier; and for persons from 36 to 55 years old, the rubber shock absorber has a strong tension, and the weight of the dumbbells is small. This is done taking into account the fact that people of the second adulthood need to work more with the joints (due to existing diseases or a predisposition to them), and people of the first adulthood - with the muscles (to increase muscle mass and bone density). The rubber shock absorber is also individually selected and can be narrower and thinner, as well as wide and thick. After the training, all muscle groups are stretched, as well as a hitch, which includes walking on a treadmill and relaxation, including psychological recovery training with calm musical accompaniment.

Method Description:

Pectoral muscles

1. Chest press standing:

I.p. - standing, feet shoulder width apart, the shock absorber is fixed at shoulder level for the support, behind the back. Move away from the support so that the shock absorber is pulled. In hands additionally dumbbells from 2 to 4 kilograms. Knees slightly bent. Tighten the abdominal muscles, straighten the chest. Raise elbows and wrists to shoulder height, arms bent at right angles, palms with dumbbells looking down.

With the help of the muscles of the chest, slowly stretch your arms forward and bring them together until they are completely straightened (you can leave your elbows slightly bent so as not to injure the joint). Return to starting position.

Back muscles

1. Standing rod:

Attach the shock absorber to the support at the elbow level, then step back by pulling the shock absorber. In the hands of a dumbbell, 2-4 kilograms.

I.p. - legs shoulder width apart, knees slightly bent. Extend your arms in front of you, palms facing each other. The chest is straightened, the press is tense, the shoulder blades are reduced and lowered down. Tightening the muscles of the back, bring the elbows back so that they try to "meet" behind the back. The angle at the elbow will be 90 °. Slowly return to starting position.

Muscles of the hips and buttocks

1. Squats:

Stand in the middle of the rubber shock absorber, pulling its ends. In the hands of a dumbbell, 4-6 kilograms.

I.p. - legs shoulder-width apart, knees slightly bent, chest straightened, abdominal muscles tensed, arms with dumbbells at the waist. Transfer body weight to the heels and bend the knees so that they are in line with the toes. The body is slightly inclined forward. Straining the muscles of the buttocks, return to the starting position.

2. Lunges to the side:

Tie the ends of the rubber shock absorber and put this “ring” on the ankles. I.p. - stand up straight. Feet shoulder-width apart, socks looking forward. In the hands of a dumbbell, 2-4 kilograms, the hands are at the shoulders. Tighten the press and reduce the shoulder blades. Take a step to the side to feel the shock absorber resistance. Squat, as if trying to sit on the edge of a chair. You can tilt the case slightly forward. The knees should not “go beyond” the level of the feet. By the buttock muscles, return to the starting position.

Biceps muscle

Arm curl standing:

1. Stand in the middle of the shock absorber, feet shoulder-width apart, take the shock absorber so that the palms with dumbbells 2-3 kilograms are looking forward, the elbows are slightly bent. Spread your chest, tighten your abs.

With biceps force, raise your wrists to your shoulders. The shoulders should be motionless. Hold in this position for two counts, then return to its original position.

Triceps muscle

Extending your arms over your head:

1. I.p. - stand up straight. Put your feet shoulder width apart, knees relaxed. Take the shock absorber's hand in the right hand, bend it and raise it so that the elbow looks up, and the shock absorber hangs along the spine, a fist with a dumbbell of 1-2 kilograms at ear level, palm facing inward, wrists not to bend. Place your left hand behind your back at waist level and take the shock absorber, pointing your thumb up. Tighten the rubber and strain the press, keeping the spine in a neutral position. Without moving the case, straighten your right hand up. Return to starting position. Perform all repetitions first with one, then with the other hand.

Deltoid

Hands apart:

1. I.p. - stand straight, feet shoulder width apart. Take a step forward with your left foot. Body weight should be evenly distributed on both feet. Knees are relaxed. Feet standing in front of the feet, stand in the middle of the rubber shock absorber. Pick up the handle of the shock absorber and dumbbell 1 kilogram. Hands are freely lowered along the body, palms are looking inward. Spread your arms to the side to shoulder level. The elbows should be slightly bent, keep your wrists straight. Slowly move your hands forward at shoulder level, not closing in front of you. Return to starting position.

Abdominal muscles

Deadlift:

I.p. - lie on your back so that your head is about 30 centimeters from the support. Wrap a rubber shock absorber around the support at a height just above your head, take a shock absorber and bend your elbows, holding your forearms in front of your face. Raise your legs at an angle of at least 45 to the floor, firmly press your back to the floor, and relax your feet. Tighten the press and pull your hands forward by turning your palms down. Bend your knees, slightly spreading them apart, and bring them closer to the hands. Keep the heels together. At the same time, tear the shoulder blades off the floor and stretch straight arms to the feet. Lower the body, straighten the legs and repeat again.

The method provides a good physical shape (a set of individual components, of which the main ones are: cardio-respiratory endurance, muscle strength and endurance, flexibility, body composition).

Studies conducted in specially selected age groups gave good results. Two groups of persons of mature age were examined: experimental and control. An analysis of the data obtained before and after testing the developed method showed that the examined experimental group improved a number of indicators of morphofunctional status, which was not observed when performing exercises separately with dumbbells and separately with a rubber shock absorber (statistically significant).

Studies have revealed the high efficiency of the developed method, applied as a training course.

Analysis of the obtained data showed that after the course of training, using the developed method, normalization of the diastolic pressure level and the criterion of functional aerobic reserves of the cardiovascular system was recorded in the subjects of the experimental group (calculations were performed using the Robinson index). In both cases, the shifts in the indicators are statistically significant.

The data obtained indicate an increase in the aerobic capabilities of the cardiovascular system and the economization of its functions in the subjects of the experimental group.

At the same time, the examined group experienced a decrease in body weight to the values prescribed by the standards, as well as a decrease in waist size (on average by 7 centimeters) and hip volume (on average by 4 centimeters). These data indicate harmonization of the physical form.

Using the factor method of the main components, it was found that the leading indicator of the good physical shape of the examined experimental group is the harmony of physical development.

Also in the process of introducing this method, the following concomitant corrections were made for the condition of those involved: an increase in the mobility and flexibility of the spinal column during the initial phenomena of osteochondrosis; improvement of the gastrointestinal tract (according to customers); general well-being; decrease in emotional stress, anxiety, emotional and vegetative lability; reduction or elimination of headaches; normalization of sleep.

Thus, the studies revealed the adequacy and effectiveness of the developed method.

Claims (1)

A method of healing a person, including the main set of physical exercises with a rubber shock absorber, characterized in that they first perform a warm-up, including cardio and rotational movements clockwise and counterclockwise, in the shoulder, elbow, wrist, knee and ankle joints, tilting the head back and forth , from side to side with a 90 ° rotation and abduction-reduction in the hip joint, physical exercises of the main complex are performed simultaneously with a rubber shock absorber and dumbbells, p and all joints are in a bent state, the spinal column is straight with physiological deflections, and in the standing position the top of the head is pulled up, exercises are performed slowly, with fixation at the extreme point of movement and a smooth return to the starting position, after completing the main set of exercises, stretch all muscle groups, as well as a hitch, including walking on a treadmill or outdoors and relaxation, while the training time, the weight of the dumbbells and the resistance force of the rubber shock absorber are determined in depending on age.