The designed complex of physical exercises that endured the millennial. Complex of exercise for every day

Today men are very busy as we live in a society with a dynamic culture that leaves very little time for regular exercise. Against this background, Charles Atlas has developed an excellent 10-minute complex of basic physical exercises. Of course, 10 minutes of exercises per day will not be able to correct body flaws and return good physical shapeBut they are quite enough to prevent muscle atrophy and maintain a good physical form. This technique of exercises showed quite good results. The undoubted plus of this complex is that you will not need any additional devices.

So, are you ready to start? Then they prepared and start working!

Complex of exercise

Stretching the spine. This simple exercise will allow to maintain the flexibility of the spine. Stand straight and lay hands behind your head in the "Castle". Then increasing so that the elbows touched the knees. Return to its original position. Perform 12 repetitions.

Deep squats. This exercise is the basis for a good study of quadriceps of the thigh, buttocks and muscles - leg flexors. Put your legs on the width of the shoulders, put the hands on the belt. Sit down to the floor. Straighten and repeat the exercise 12 times.

Rises on the fingers. This exercise is developing ilicor muscles. Put the legs somewhat already widths. Lift high on socks. Put the heel to the floor. To increase the load, you can get socks on a slight elevation, for example, on a thick book, and so exercise.

Push-ups from the stop lying. By hiding on the socks of elongated straight legs and two hands placed on the width of the shoulders. Onder the straight body to the floor due to the bending of the hands, then return to its original position, pressing on the floor with your hands. To work out various muscle groups, reduce or increase the width of the arms.

Lifting case. Sit on the buttocks (better on the rug). Lift straight legs and put them on a chair or sofa. After that, raise the buttocks and the case so high as you can. Return to its original position.

Lifting legs. This exercise will work out the press, it is one of the main. Sitting on the floor and extend straight legs in front of yourself. Hands up in the floor behind the case. Quickly raise straight legs up so that the body and legs formed the letter V. Opay the legs.

Bicycle. This exercise will make it perfectly to work out all the muscles of the abdomen, it is very easy to perform. Lagged on the floor, Somny's hands behind the head, raise the legs at an angle of 45 degrees to the floor and start slowly imitate the twigs of the pedals. When the left knee turns from above, raising the body and touch it with his right elbow. Then the same do with the right knee and left elbow.

In order to feel cheerful and confident during the day, it is not necessary to spend the clock in the gym. In most cases, the daily execution of the tensile exercise complex, which proper fulfillment give you the necessary tone and confidence.

All exercises in the complex are divided by the zone of exposure, they are preferably presented in the presented order. You can refuse to perform some exercises, but it is not recommended to change their order.

Neck muscle exercises

1. Rotation of the head. Stand straight, slowly start moving your head clockwise, then counterclockwise. Do it 20-30 times in each direction. Try not to rush, make the movement smoothly with even breathing.

2. Turns of the head. Stand straight, smoothly turn your head left, look through the left shoulder. Hold out B. extreme point Turn for 2-3 seconds and start a smooth turn of the head to the right with the same delay at the end point. Perform 10-15 times in each direction. Do not be brought to unpleasant sensations, with each new repetition angle of rotation can be slightly increased.

3. Tilt head forward. Standing straight, put the chin on the chest, the mouth must be closed. If it is impossible to reach your chest - stop at the extreme point of inclination, it is not a stretch when performing exercises (it comes with time) and the impact of dosage stretching on the muscles. After a two-second delay at the extreme point, start the smooth tilt of the head back, trying to pull the back to the back, while, again, should not overdo it. After the delay in the tilt back slowly return to its original position. Perform 10-15 times.

4. Head slopes to the sides. Stay straight, tilt your head left, trying to reach left ear to shoulder joint. Hold in this position for 5-10 seconds to feel the pleasant stretch of the muscles of the neck. Repeat for the other side 10-15 times in each direction.

Note: Do not try to pull the muscles through force, perform the exercises smoothly, then they will definitely bring fruit. At the end of the completion of the tension exercise complex for the neck, you can perform an additional approach of the head rotations of 10-15 times in each direction.

Exercises for the muscles of the hands and shoulder belt

1. Pull up.Standing smoothly, legs on the width of the shoulders, make hands in the castle above the head. Try to stretch up, without leaning the heels from the floor. Stretch as if you pull up hands up. Keep such a position 20-30 seconds, in the subsequent trying to increase its duration up to 5 minutes. Throughout the exercise, though, despite the feeling of burning in the muscles, it will be held to stop fulfillment in a matter of minutes. Exercise is well strengthened shoulder muscles And contributes to the gentle stretch of the spine, which in itself is a pledge of cheerfulness.

2. Pulling forward. Stand smoothly, legs on the width of the shoulders, touch your hands in the castle in front of the breast. Torn forward, rounded top back. As in the previous exercise, try to withstand the tension of 20-30 seconds, trying to increase this time up to 5 minutes. Exercise stretches trapezoidal and short muscles Back, strengthens the shoulders.

3. Pull out down. Standing straight, pin your hands in the castle behind the back. By writing the chest forward, try to stretch out the hands down. Hold in this position for 20-30 seconds. Exercise strengthens the back muscles and pulls the chest spine.

Note: In the process of performing exercises, keep your breath smooth. Performance time is more convenient to observe inhams. With each exhale, try to strengthen the tension slightly, without weakening it on the breath.

Foot muscle exercises and lumbar belt

1. Tilt forward. Be exactly smooth, legs together. Smoothly lean forward, rounding the back and pulling hands to the leg socks. Hold your legs in the knees, knee chashes tighten up. Do not try to lean through strength. Ideally, you need to touch the hands of the socks of the legs, if you do not work, it is not terrible, though it is possible without too much voltage, as stretching does not force yourself to wait. Hold in the final position for 10-15 seconds, after which you smoothly return to its original position, repeat 6-8 times. Exercise stretches the muscles of the lower back and rear surface feet.

2. Tilt to the sides. Stand straight, legs on the width of the shoulders, hands on the belt. Raise your right hand up and try to get used to the left side, pulling the right hand to the left-up. Hold in this position for 2-3 seconds, return to the starting position. Sit up up left hand and repeat the exercise for right side. Perform 10-15 times. Exercise pulls out and strengthens the side muscles of the press and the widest muscles of the back.

3. Hero's posture. Sit down on the shin so that the pelvis is located on the heels. Put your hands on your knees, back straight. Blow smoothly, deep. Hold this position for 1-2 minutes. Exercise (like everyone else) can be familiar to you at yoga. Despite its simplicity, the posture of the hero has a good therapeutic effects: stretches the front surface of the hip and gives the flexibility to the knee joints.

Note: Performing a set of exercises Do not make sudden movements, pull the muscles smoothly. At the very beginning of practice, there may be light unpleasant sensations in the muscles or joints, as a rule, this is the result. sitting work and low physical activity. After 1-2 weeks, the muscles will stretch out, the joints will become flexible, and the negative sensations change with a feeling of pleasant tension and stretching.

In this section of the site collected various sets of exercises and training programs for independent classes Houses and in the simulator room.

What is a set of exercises?

The exercise complex (training program) is a sequence of several exercises. Exercises are performed according to special rules determining the number of approaches, repetitions, weight, recreation duration between approaches, speed of lifting and lowering weight, frequency of training.

Exercises in complexes can be combined into various schemes -, trisets, etc. The exercise complex must have time limits, frequency of workouts per week, splitting into muscle groups trained in different days (split).

All these parameters are directly dependent on the purpose of training. The goal of training is the most important thing when it comes to choosing a complex. It is from the purpose of classes, it depends on how many approaches and repetitions to do in each exercise, which weight is to use how many seconds to rest between approaches, which should be a pulse in training, etc. etc.

Errors in complexes and training programs

For example, such an error in choosing a complex is often found. A person needs to reduce the amount of fat. The coach gives him a power massborg training program and forces Cardio. However, the massacamation complex of exercises does not contribute to a decrease in body fat reserves. It is contrary, contributes to a weight gain by definition. And even Cardio classes are ineffective here. This person needs a set of exercises for relief, for example, a circular training.

Do not try to combine different goals in one complex. Frame error It is an attempt to simultaneously increase the muscles in the volume and give them relief. These are two opposite targets in physiological mechanisms. It is necessary to divide them over time, having worked first on the complex for muscle growth, and then, after a couple of months, the complex for the relief.

To independently make complexes for yourself, you need quite aware of the experience and knowledge in the field of fitness, physiology. And it is better if the complex for you will be an experienced trainer. Cm. .

Please note the complexes below are not logically connected and are not a continuation of each other, they are posted as it is.

Before using any of the complexes, you will definitely go through a medical examination and discuss with your doctor the opportunity to engage in the selected program.

If you need a reasonable sequence of programs for a long time, which is generally natural and correct, refer to the advice.

If you have questions about the use of programs, ask them in the comments.

When it comes to the physical activity of a person, then mean sport exercises. TO motor activity relate active games and entertainment. I need any person exercise stressSo doctors recommend several times a week to perform a complex of general exercises on physical education, especially if he is not able to appreciate how much he moves a day and does not attend the gym.

To maintain health, any person should show physical activity every day. During the exercises, muscles are strengthened, the muscles become more enduring, and the person can optimally spend its energy. Performing a load on separate muscle groups, you can increase their volume. Also, the gymnastics allows you to control your weight: performing exercises, you can get rid of extra kilograms at the expense of the cost of additional calories that the body receives due to improper power.

Positive effect from overall exercises (okay):

The heart is also a muscle, so the training of the cardiovascular system is useful for human health. The right and dosage loads make the heart healthier and hardy. In physical activity, the walls of the vessels become more elastic.
Motor skills are developed. Special exercises Help a person to develop flexibility, a sense of equilibrium. During the exercises, sports equipment is better.
Physical classes help actively deal with stress. If a person suffers from depression or anxiety, the physical culture copes well with such problems. Active exercises allow to reduce the number of cortisol hormones and increase the number of pleasure hormones - endorphins.

It is useful to perform gymnastics with someone - this is an excellent way to communicate.

The complex of educational exercises on physical education improves the work of the heart. People who are actively engaged in sports are reduced by the likelihood of cardiovascular diseases. And also reduces the likelihood of stroke and diabetes. These diseases often appear due to excess weight. Permanent control over body and muscles allows you to adjust extra kilograms.

Physical culture according to the scheme developed by the attending physician helps the elderly people. If a person shows active physical activity all life, then in the elderly he has fewer diseases. Physical culture helps to keep the clarity of the mind, because the brain works better with motor activity.

Gymnastics helps pregnant women to prepare for childbirth. And after the appearance of the baby, the mother will come faster.

The joint performance of physical exercise increases confidence in a married couple. Classes improve mood and well-being.

Not all people can control the amount of food eaten, the wrench on the physical education helps to fight this problem. When performing simple exercises, the number of greno hormones decreases that increase appetite.

A person who loves sports can quickly get rid of bad habits. Active movements reduce smoking and drinking alcohol. Sport increases the dose of pleasure hormones, which were previously replaced by nicotine.

Exercises are practically not harmful to man. If you adhere to security rules when performing complex complexes, you can avoid injury. When performing initial sessions, it is not necessary to chase the results. Training intensity must be increased gradually. This is especially important for beginners who, due to excessive zeal, can get injuries or stretch the muscles. It is impossible to combine active workouts with rigid diets, because the body is quickly depleted, and forces will not remain on the performance of exercise. Gymnastics have contraindications:

Neurological diseases.
Spine injuries.
Any wounds on the body.
Phlebeurysm.
Cardiovascular diseases.
Elevated or reduced pressure.

If a person has witnessed, it is better to postpone the classes until complete recovery. Exercises are renewed only after consulting with the attending physician. If physical culture is associated with lifting weights, it is not recommended to raise big weightOtherwise you can get a stretch or injury.

During exercises, you need to control the pulse and breathing. If a person is actively engaged in physical education, then it is necessary to properly draw up the routine of the day, allocating time for a full sleep and rest. Any movement made incorrectly may result in injury. With an active proprietary load, it is necessary to eat correctly and evenly. Only in this case, classes will benefit and do not harm the body.

An ordinary person needs from 9 to 20% fat for the normal functioning of the body. If the percentage of fat is too low, then you can face serious diseases. When performing exercises, you need to remember that the duration of the workout is not important, but its intensity. If it is wrong to calculate the time of physical education, then you can harm your health. One complex must be performed no more than 60 seconds, but the pace must be intense. For full-fledged physical development It is necessary to perform gymnastics for the muscles of the whole body.

Outlooking complex

Most people show overall exercises on physical education. For students, schoolchildren and other people who spend a lot of time at a computer, in a sitting position, such classes are simply necessary. In addition, they do not leave much time and you can do at home.

First, exercises are performed for hands and shoulders. Over time, the upper limbs and shoulders lose their elasticity, and become relaxed. As a result, the posture can be melted. Performing a simple complex, you can tighten the tone of the muscles of the hands and shoulder belt. Training is carried out in several goals. Before performing any exercises, you need to warm up.

For exercise, you will need dumbbells.
10 exercises are performed for 1 time.
It is necessary to rely on the knee of the right leg and the right hand about the smooth surface.
The back should remain straight, and the abdominal muscles are intense.
You can not raise your head too high.
The dumbbell takes into the left hand, the brush bends.
Elbow remains fixed.
Hand with dumbbells straightens.
Then the hand rises with the palm up, in this position you need to lock on 5 seconds.
Next, it is necessary to return to its original position.

Effective training for the development of hands and shoulder belts is push-ups from the knees. At a time you need to perform at least 10 repetitions. To perform gymnastics, you need to focus on your knees, the feet are crushed with each other, to lift the body over the floor. Palm must be close to each other. Then you need to draw the stomach, while the elbows remain bent, and drops to the floor. Then you need to slowly straighten up and return to its original position.

For the neck, a complex of common educational exercises is designed to do without additional items. Exercises are simple, they will be able to fulfill even a schoolboy anywhere - in sports Hall or at home. Typically, such training are carried out at the physical education lessons in a secondary school. If there are problems associated with neurology, the exercises are recommended in static mode.

If a person feels discomfort or pain during exercises, then the amplitude of movements is reduced, the number of repetitions should be reduced. If the pain does not stop, then the physical culture is postponed until the person's complete recovery.

Exercise "Pendulum":

A person takes a convenient and comfortable position, while the head should be straight.
The neck is done on the left side.
In such a position, it is necessary to linger for 10 seconds.
Then the slope is made in the opposite direction.
Repeated at least 6 times per side.

The next exercise is called "Airplane". You need to lie on the floor of the stomach. Hands are bred aside. In such a position, a person is in 20 seconds. Then it smoothly and neatly the divorce by hand to the side 3 times. Further right hand leans to be over the left. Then the hands should be changed.

SAMI effective training For muscles, the hips and buttocks are squatting. Legs are put on the width of the shoulders. Gymnastics is performed when the thighs are parallel to the floor. Present 10 approaches at a time.

In the table of a complex of general training exercises on physical education, training with breeding legs lying occupies a key position. Gymnastics well suited for adults and children. During the training, several muscle groups are involved. . How to perform training "breeding legs lying":

A man falls on a flat surface.
Both legs bend and lifted over the floor to form an angle of 45 degrees.
Then the legs are bred aside, fixed in this position.
Then slowly converge together with his knees.

For efficiency, you need to perform 2 approaches of 10 repetitions.

Smooth posture makes a person more attractive. And also it is necessary for health. In order for the back to be straight and smooth, you need to perform special exercises several times a week.

For posture, the exercise "Ramysh" is well suited. You need to fall on your knees, hands are cloudy above the head. Then the brushes are turned on the inside to the top. Hands stretch to the ceiling. You need to perform 3 tilt in each direction. Then smoothly and neatly returned to its original position. When performing gymnastics, it is important that the back remains straight, and the hands did not begged in the elbows. You need to do 5 approaches.

To perform the exercise "Worm", you need to sit on the heels, put your hands on your knees. Feet are bred to the sides, elbows bend and fall on the floor. It is necessary to tilt the head and linger in such a position for 15 seconds. Recommended number of repetitions 4 times.

In order for the back to be straight and beautiful, it is necessary to perform a complex on the formation of equilibrium. During the gymnastics, all muscles are strengthened and the tone of the back muscles increases. It is especially shown to students of junior classes, which precisely during this period the risk of scoliosis is great due to the unusual load on the back.

The complex is performed using support or lying on the floor. Exercises are made in one place or when a person is in motion. Gymnastics performed on site:

Jumping.
Various movements of legs and hands.
Turning torso.
Direct rack on heels or socks.

Gymnastics in motion includes walking of various types, use of goods, overcoming obstacles, dance moves and easy run.

Breathing to fight stress

Respiratory gymnastics allows you to get rid of extra kilograms, normalize digestion and put in order nerves. There are 3 main exercises that help relax and fight stress:

Migrants.
Pump.
Palms.

Exercise "Molders" is performed standing on the floor. Hands need to close to the stomach. You need to make 9 inhales in a row. Between them is a break in 5 seconds. The exhale is performed by a push with hands to the floor. At the same time, the hands are straightened. With the exhalation, the hands are pressed again to the stomach.

When performing the exercise "Pump" man stands, leaning down a bit down. In the middle of the tilt it is necessary to breathe air to the nose. Inhalet ends when the tilt is completed. Then you need to straighten up and make a break for 5 seconds. 12 repetitions are done.

The exercise "Ladoshka" is made as follows:

5 deep breaths are performed.
Exhaust is made quietly through the mouth.
When inhaling, it is necessary to squeeze fists.
You need to stay for 7 seconds, and then lower your hands.
When inhaling, the stomach and shoulders are relaxed.

Training "Ladoshka" need to be done 12 times in a row.

Properly distributed physical activity affects a positive manner on human health. If you perform several times a week simple exercisesThis positively affects the posture and muscles. Physical culture helps to recover vitality And extend the youth.