RU2551925C1 - Method of functional training for development of person's physical qualities - Google Patents

Abstract

FIELD: medicine.SUBSTANCE: functional training consists in performing circular training, during which exercises on stations are done. Cardio warming up and exercises for muscle pre-stretching before the main part of training and cool-down- after training, are performed. As the main part of training performed are: 2-4 circles of aerobic exercises, where each circle includes the following stations: exercise of the general influence - involving in operation more than 2/3 of the muscle groups of the entire body, after which two exercises of a selective impact - involving in operation separate regional groups of muscles. Between the exercises there is time for rest, with the station of cardio-insertion being carried out at the end of each circle. The level of complexity is regulated depending on the level of preparation of the training person by changing the frequency of repetitions, duration, type of exercises in the stations, duration of rest. The ratio of the time for rest and for the fulfilment of exercises is specified depending on the level of preparation: 2:1 - for the starting level of preparation, 1:1 - for the middle level, and 1:2 - for the advanced level.EFFECT: increased time of effective work before the onset of fatigue with working with all groups of muscles and main physical properties of the person with the correspondence of a high level of physical properties of the training person to the high level of the functional state of the cardiovascular system, with the elimination of monotony, adaptation in the process of the training cycle, CNS fatigue, with the long support of interest and positive motivation for involvement in physical training.4 cl

Description

FIELD OF THE INVENTION

The invention relates to the field of physical education and physical preparation of athletes. The system of functional (circular) training involves the use of multi-joint exercises that allow you to simultaneously affect cardio endurance, strength endurance, flexibility and coordination of the trainee.

State of the art

They began to study and use the circular training method from the mid-20th century. For the first time, circular training became known after research by the English scientists R. Morgan and G. Ademson in 1952-1958. [Morgan R.E., Adamson D.T. Circular training. - London, 1958. -78 p.]. They compiled four complexes, which included from 6 to 12 exercises, the implementation of which was carried out according to the method of continuous work.

At the present stage of development of training techniques and methods, circular training occupies a significant place due to its versatility. Each athlete can choose for himself the types of exercises that are used in a circular training, thereby creating an individually directed training for himself.

Known author's program I.A. Gurevich [Gurevich I.A. Circular training in the development of physical qualities. - 3rd ed. reslave. and add. - High School, 1985, p.22-45]. In this work, the author gives a set of exercises aimed at developing certain physical qualities (strength, speed of movement, dexterity, flexibility, endurance) for athletes of skiers, athletes and classical wrestling. A method for constructing a workout is proposed, which contains the sequential execution of exercises for the development of one of the indicated physical qualities with the implementation of each of the exercises in 3 approaches with the possibility of complicating the exercise from approach to approach. The disadvantage of this set of exercises is that each training session is designed to develop only one physical quality.

Also, from this publication, a circular method of training is known, which involves alternating work (performing exercises) with weight training (exercises with complication) and rest. The method of increasing the load in the method of I.A. Gurevich is to increase the intensity of exercise and the amount of load [4, p. 11]. The disadvantage of this method is the low time of effective work of the trainee, associated with a constant increase in the complexity of exercises aimed at developing certain physical qualities, as well as the fact that the physical qualities of the trainee are developed separately.

This method is adopted as a prototype of the present invention.

Disclosure of invention

The objective of the present invention is to provide the dispersed nature of the training load and the integrated development of the physical qualities of a person with a gradual complication of exercises.

The technical result of the invention is to increase the time of effective work before fatigue when working out all muscle groups and the basic physical qualities of a person. When implementing the method, a high level of physical qualities is also achieved according to a high level of the functional state of the cardiovascular system.

In addition, the use of this method avoids monotony and addiction during the training cycle, fatigue in the central nervous system, contributes to the long-term maintenance of interest and positive motivation for physical education, and significantly increases the effectiveness of the training program used.

The training method can be used both for professional athletes and for individuals with varying degrees of physical fitness.

To solve these problems, the method of training a circular type comprises performing several circles, each of which consists of several stations containing exercises, moreover, cardio-insertion exercises are performed between circles, alternating exercises of general and selective effect on the functional systems of the body, in particular, aerobic and stretching exercises; the difficulty level of the training is regulated depending on the level of training of the trainee and provide for relaxation between exercises.

The difficulty level of the training is regulated by changing the frequency of repetition of exercises in the stations, the duration of the exercises, the duration of rest between exercises and the type of exercise.

In addition, the exercise may be complicated by reducing the area of support, and / or adding a plane of movement, and / or connecting other segments of the body of the trainee, and / or adding moving surfaces, and / or changing the speed of the exercise.

In a preferred embodiment of the invention, the training comprises from two to four circles. A training circle may consist of the following exercise stations in succession: warm-up, general-impact exercises, selective-impact exercises, cardio-insertion, and hitch.

In addition, depending on the level of preparedness of the trainee, the ratio of rest time and exercise is set, namely, for the initial level of preparedness, the ratio of rest and exercise is 1: 2, for the intermediate level 1: 1 and for the advanced level 2: 1.

The implementation of the invention

In the proposed method, the training contains a repetition of two to four circles, consisting of six or eight stations. Before starting laps, the trainee performs a warm-up. The first exercise of the first circle is an exercise of general impact (global), the purpose of which is to mobilize the nervous system, neural connections between the brain and muscles, mobilize the work of the upper shoulder girdle and the lower limb, increase heart rate (hereinafter referred to as heart rate). The circles are separated by cardio-insertion, that is, cardio-exercises that are aimed at resting the muscle groups involved in the workout during training circles, while maintaining the required heart rate and utilizing lactic acid in the muscles. Cardio exercises can be performed both between two circles and between two strength approaches, and when performed between two strength approaches, cardio exercises are performed with the aim of developing cardio endurance. An example of cardio exercises are exercises on cardiovascular equipment, running, jumping rope. An obligatory rule for compiling a set of exercises within a circle is the alternation of exercises of general and selective effect. This sequence of exercises in the stations allows the body to work efficiently in terms of physiology. Certain muscle groups are consistently included in the work, while other muscle groups are restored. The same thing happens with the cardiorespiratory system of the trainee, namely, periods of global work are replaced by periods of regional work.

The proposed sequence of exercises positively affects the development of all body systems, its result is the achievement of sustainable qualitative changes in the functional state of the body. The result of following this sequence of alternation is an increase in the time of effective work until fatigue occurs during the study of all muscle groups and the basic physical qualities of the trainee.

The difficulty level of the training is regulated by the frequency of repetitions of the exercises of each station, the duration of the repetition of the exercise, the duration of the rest between exercises, the number of stations in one circle and the number of circles. Each exercise can be complicated by reducing the area of support, adding a plane of motion, connecting other segments of the body of the trainee, the presence of moving surfaces or plyometrics.

In addition, in accordance with the claimed method of functional training, the PRO TRENER program has been developed, which offers specialists a special approach to the development and planning of a training method, namely the use of a training program compilation matrix, which can include a set of exercises for a specific goal - general physical training or development of a certain sports quality. The indicated matrix of the training program may include training programs for both short-term (micro) and long-term (macro) periods.

These macro and micro training plans are planned with the modular principle of observing the sequence of work on the three physical qualities of the trainee (functional strength, cardio endurance, flexibility and mobility of the joints) and observing the proportion of the time allotted to work on each physical quality. Moreover, when working on each of the physical qualities, the body of the trainee is prepared to work on two other qualities. The time during which a steady qualitative change in the functional state of the body occurs is called a training macrocycle.

The training macrocycle, in turn, consists of three mesocycles: the retracting mesocycle, the purpose of which is to strengthen the ligamentous apparatus, improve intermuscular coordination, prepare the body for more intensive training in the developing mesocycle; a developing mesocycle, during the passage of which they improve the three basic physical qualities of the trainee, achieve an increase in the level of these indicators and achieve their training goals; and the third stabilizing mesocycle, during which both fixing and stabilization of the achieved level and preparation of the body for more intense loads in the next mesocycle occur simultaneously.

The following is an example of a six-station circular training matrix description.

Circular training begins with cardio-warming, the purpose of which is to prepare the body for the upcoming training, gradually bring it to the necessary functional and biochemical level of performance.

The level of intensity is chosen by the trainer based on the goals of the training and the level of preparedness of the trainee. The warm-up can take place, in particular, using a treadmill, ski simulator, rowing machine, bicycle.

After the warm-up, pre-stretching follows, namely pre-stretching exercises. The goal of pre-stretching is to improve muscle elasticity in order to avoid injuries during the main part of the workout.

After pre-stretching, the main part of the training follows. Choose a mode of operation (for a time or the number of repetitions of exercises) based on the level of training of the trainee and the tasks of the training, moreover:

for the initial level, choose a mode from 10 to 15 repetitions or 30 seconds of work and 60 seconds of rest;

for the average level, choose a mode from 15 to 20 repetitions or 45 seconds of work and 45 seconds of rest; for an advanced level, choose a mode from 20 to 25 repetitions or 60 seconds of work and 30 seconds of rest.

The principle of training is the sequential passage of six stations, each of which carry out an exercise of various kinds.

The main part of the training begins with the first exercise of general impact (global exercise). In this exercise, more than 2/3 of the muscle groups of the whole body work. The purpose of this exercise is to mobilize the nervous system, neural connections between the brain and muscles, mobilize the work of the upper shoulder girdle and the lower extremity belt, as well as increase heart rate and metabolism. For example, this could be a squat exercise with a kettlebell in his hands, followed by lifting the kettlebell above his head.

Depending on the level of preparedness of the trainee, the exercise is complicated by reducing the area of support, that is, the area enclosed between the boundary points of support (for example, squatting on one leg); introducing unstable surfaces, that is, equipment or environmental conditions in the form of ice, stones, which allow you to develop balance and coordination abilities by connecting additional working muscles and stabilizer muscles (for example, squats on BOSU - a simulator, which is an air-pumped rubber hemisphere on the platform); the introduction of plyometrics, i.e. jumps; work in various planes of movement (for example, in the frontal, sagittal or horizontal); Connecting other body segments (e.g. squats and bench press up).

Then rest follows. A fixed rest time is selected at the beginning of a workout depending on the selected workout mode.

After resting, they begin to perform the second station, namely, the exercise of selective exposure (regional exercise on the back - chest). The goal is the uniform development of antagonist muscles (latissimus dorsi and pectoralis muscle). For example, this is an exercise push-ups from the floor with emphasis on the knees and pull the dumbbell to the belt.

Options for complicating this exercise can be as follows: reducing the area of support (push-ups with emphasis on the forefoot); execution using additional motion planes (push-ups with a turn of the body); connecting other segments of the body (pushing and pulling the knee to the chest); use of unstable support (BOSU); connection of plyometrics (push-ups and bouncing legs to the hands).

After resting, they begin to perform exercises at the third station. This exercise is selective exposure (regional exercise biceps - triceps). For example, they perform bending of arms with standing dumbbells and reverse push-ups on the triceps from the bench. The complications are as follows: reduction of the area of support (bending the arms with dumbbells standing on one leg, reverse push-ups on the triceps from the bench legs on the other bench); execution using additional motion planes (asymmetric exercises); connecting other body segments (bending the arms with dumbbells and lifting the dumbbell above the head); the use of unstable surfaces (bending arms with dumbbells while standing on the BOSU); connection of plyometrics (reverse push-ups on triceps from the bench with bouncing).

After rest, they begin to perform the fourth station. This exercise is a global impact on the legs (for example, alternating lunges back). The purpose of this station is the work of the muscles of the stabilizers, the front and back surfaces of the thigh. Due to the opposite work of the legs, intramuscular and intramuscular coordination improves, and the correct stereotype of movement is established. Options for complicating the exercise: reducing the footprint (one leg lunge in the TRX, moreover, the TRX is a simulator consisting of strong nylon straps with special loops at the ends for holding with hands or feet); execution using additional movement planes (cross step back); connecting other segments of the body (lunge with dumbbells in hand with lifting the dumbbell over your head); the use of unstable surfaces (lunges back the front foot on the BOSU); connection of plyometrics (lunges one leg in TRX and jumping).

After resting, they begin to perform the fifth station - the exercise of selective exposure (regional exercise on the press). For example, set the bar on the forearms, while the legs are located slightly wider than the shoulders. The purpose of the exercise is to train the muscles of the stabilizers, the muscles of the abdominal muscles and the strengthening of the shoulder, hip joints and ankle.

The following options for complicating the exercise are used: reducing the area of the support (emphasis bar on straight arms); execution using additional motion planes (turning the body to the side with the arm raising up); connecting other body segments (“Norwegian skier” bar); the use of unstable surfaces (plank palm rest on the BOSU).

After resting, we proceed to the sixth station - the exercise of selective exposure (regional exercise on the shoulders). The purpose of this exercise is to increase the mobility and stability of the shoulder joints and strengthen the ligaments (for example, the abduction of the arms with dumbbells to the sides). Options for complication can be the following: reduction of the area of support (abduction of arms with dumbbells to the side while standing on one leg); execution using additional planes of movement (alternate abduction of arms forward and to the sides); connection of other segments of the body (abduction of arms with dumbbells to the sides and bench press); the use of unstable surfaces (abduction of arms with dumbbells to the side while standing on the BOSU).

And finally, after the rest, a cardio-insertion follows, the purpose of which is to actively restore the muscle groups involved in the work, while maintaining the required level of heart rate and utilizing lactic acid in the muscles (for example, walking on a treadmill). Then proceed to the exercises of the second round.

Perform 2-3 exercises, depending on the level of training of the trainee.

After the main part of the workout, a hitch follows. This is a cardiogram of a low degree of intensity and stretching exercises for 5-7 minutes. The hitch is aimed at switching the body to the recovery stage, reducing the pulse. There is also utilization of half-life products after training (lactic acid), lipolysis of free fatty acids remaining after training.

The following data on the practical application of the proposed method of training.

The functional training system in accordance with the invention was used for two years when working with amateur athletes and visitors to fitness groups. Among the trained people were men and women aged 30 to 45 years with experience and without training experience.

All practitioners experienced a steady qualitative improvement in their basic physical qualities (cardio endurance, functional strength, flexibility and joint mobility). The subjects noted that their recovery time after training was significantly reduced, they stopped experiencing the feeling of fatigue that used to accompany them as a result of overtraining. All program participants cited as an important advantage that they remained intellectually active; during training, memory, attention, imagination remained at the high level necessary in work and everyday life.

Claims (4)

1. A method of functional training, which consists in performing a circular training, during which exercises are performed at the stations, characterized in that before the main part of the training, cardio warm-up and pre-stretching exercises are performed, and after the training, a hitch is performed, as the main part of the training, perform 2 -4 circles of aerobic exercises, where each circle includes the following stations: general exposure exercise - involving more than 2/3 of the muscle groups of the whole body, then two selective exercises in Impacts - individual regional muscle groups involved in the work; Between exercises, they spend rest, at the end of each circle they carry out a cardio-insertion exercise station; the difficulty level of training is regulated depending on the level of training of the trainee. 2. The method according to p. 1, characterized in that the level of difficulty of the training is regulated by changing the frequency of repetitions of exercises in the stations, the duration of the exercises, the duration of rest between exercises, type of exercise. 3. The method according to p. 2, characterized in that the exercise is complicated by reducing the area of the support and / or adding a plane of motion, connecting other segments of the body of the trainee, adding mobility of the supporting surface, changing the speed of the exercise. 4. The method according to p. 1, characterized in that, depending on the level of preparedness of the trainee, they set the ratio of rest time and exercise, namely: for the initial level of preparedness - 2: 1, for the intermediate level - 1: 1, for the advanced level - 1: 2.