Exercise 1

Main stand. Raise your arms to the sides and clench your fingers into a fist, turn your palms up. Strongly straining biceps shoulder (biceps), bend your elbows. By bending your arms, imitate the attraction of a large weight. Touching your shoulders with your hands, turn your fists with your palms to the sides and begin to unbend your arms as if you are pushing a large weight to the sides. In this case, the triceps muscles (triceps) should be tensed and the biceps should be relaxed. Breathing is even. Inhale through the nose, exhale through the mouth.

Exercise 2

Legs shoulder width apart. Raise your hands forward, clench your fingers into a fist. Strongly straining the muscles of the arms and back, spread your arms to the sides, then begin to bring them together in front of you, straining mainly pectoral muscles as if you are squeezing something in front of you. When spreading your hands, inhale, when reducing, exhale. Try to keep the muscles that are not involved in the exercise relaxed.

Exercise 3

Lie on your back, hands behind your head. Keeping the torso immobile, alternately quickly and with tension raise and lower the legs. Raise your legs to approximately a 50 degree angle. Do not touch the floor with your heels during the exercise. Breathing is even. The abdominal muscles and leg muscles should be tense.

Exercise 4
Put your hands on the back of a chair, put your heels together, toes apart, straighten your back, look straight ahead. Slowly, with tension, sit down until your heels touch. Then begin to straighten your legs with such tension in the quadriceps femoris muscles, as if you are lifting a large weight on your shoulders. When squatting, exhale, while lifting - inhale.

Exercise 5

5. Put your feet apart. Raise your arms to the sides, clench your fingers into a fist, palms up. Look straight ahead, chest forward. Tightening your muscles, raise your straight arms up as if you were lifting a weight. Raising your arms, take a breath and begin to lower your arms down with tension in the latissimus dorsi - exhale.

Exercise 6

Do push-ups while lying down, keeping your whole body in tension. As you practice, continue push-ups on your fingers. Bending your arms, inhale, unbending - exhale. The main load should fall on the triceps.

Exercise 7

Main stand. Raise your straight arms to the sides, clench your fingers into a fist, palms up. With tension, start alternately raising and lowering the brushes. Breathing is arbitrary.

Exercise 8

Lie on your back on the floor. Legs apart, arms crossed over chest. Leaving the lower torso and legs motionless, with a strong tension in the abdominal muscles, begin to raise the head and chest as if you are lifting with a load lying on your chest. When lifting - inhale, when lowering - exhale.

Exercise 9

Place your legs apart, bending them at the knees. Raise your left arm forward, right along the torso. With the tension of the pectoral and latissimus dorsi muscles, lower the left hand down, and lift the right hand forward with the tension of the deltoid muscles. In the next lesson, raise your arms to the sides, and in the next - again forward. Breathing is even.

Exercise 10

Put your hands on the back of a chair, put your heels together. Strongly straining your back and legs, lift your feet up as high as possible, leaning on your heels. Then return to the starting position. During the exercise, the muscles of the thigh and lower leg should be strongly strained. Breathe in when lifting your feet, and breathe out when lowering your feet.

Exercise 11

Put your feet apart. Alternately bend and unbend your arms at the elbows. joints, keeping the elbows motionless. When bending the arms, the palms are facing up, and when unbending, towards the body. When bending the arms, all attention and tension should be focused on the biceps, and when unbending, on the triceps. Breathing is even.

M Many enthusiasts of athletic gymnastics are not limited only to modern recommendations and complexes of physical exercises, they turn to the history of athleticism and get acquainted with the systems of physical development of famous athletes of the beginning of our century that were popular in their time.

For them, we report the most popular systems of physical development in their time.

Volitional gymnastics Anokhin

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Books describing the Anokhin system went through seven editions during the author's lifetime, even the Niva magazine, far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Its principles were used in their training by many Russian athletes of the past. As you know, the hero of the Civil War, G. I. Kotovsky, studied according to the Anokhin system. This system is notable for the fact that special sports equipment and special rooms were not required to perform the exercises. The author of many articles on hygiene and physical development, Anokhin took a new approach to the principle of performing physical exercises. He believed that there are no new movements, you can’t invent them, you can only talk about one or another principle of their execution.

Anokhin called his system "The New System", and later it was called "Volitional Gymnastics". Its principle is that when performing exercises without weights (that is, without dumbbells, expanders, weights and other shells), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax individual muscle groups, which is very important in sports and in any physical work. The ability to control muscles was given great importance by professional athletes of the past. Often in their performances they included "posing", during which, in the beams of spotlights, they took the poses of ancient sculptures of the discus thrower, Hercules. They also demonstrated the "muscle game", contracting and relaxing certain muscle groups. Pyotr Krylov, Georg Lurich, Georg Gakkenshmidt, Konstantin Stepanov perfectly mastered their muscles.

We will begin our acquaintance with Anokhin's system with the author's recommendations. Firstly, he says: “Volitional gymnastics will not make you Poddubny or Gakkenshmidt. It will not give you biceps of 45 centimeters or the ability to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give the beauty of forms and outlines and that normal strength for everyone, which is lost by modern man.

Then Anokhin gives 8 basic principles that should be followed when mastering his methodology. These are the principles:

1. It is necessary to concentrate all attention on the working muscle or muscle group.

2. Do not rush to increase the number of exercises and their dosage.

3. Performing exercises, follow the correct breathing.

4. Perform each movement with the greatest muscle tension.

5. Make sure that when performing exercises, only those muscles that are involved in this movement are tensed.

6. It is desirable to perform exercises in front of a mirror.

7. After exercising, you need to take a shower, and then vigorously rub the body with a towel.

8. Temperance and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat. By the way, the opinion sometimes prevailing that those who are engaged in athletic exercises should include a large amount of meat in their diet is wrong. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, the “King of kettlebells”, having an outstanding musculature in terms of volume and relief, preferred plant foods.

Exercises should be performed twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to perform the first five exercises, then every week add one exercise. After three months, you can engage in the program of the entire complex.

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Its principles were used in their training by many Russian athletes of the past. As you know, the hero of the Civil War, G. I. Kotovsky, studied according to the Anokhin system. This system is notable for the fact that special sports equipment and special rooms were not required to perform the exercises. The author of many articles on hygiene and physical development, Anokhin took a new approach to the principle of performing physical exercises. He believed that there are no new movements, you can’t invent them, you can only talk about one or another principle of their execution.

Anokhin called his system "New System", and later it was called "Volitional gymnastics". Its principle is that when performing exercises without weights (that is, without dumbbells, expanders, kettlebells and other equipment), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax individual muscle groups, which is very important in sports and in any physical work. The ability to control muscles was given great importance by professional athletes of the past.

Acquaintance with the Anokhin system begins with the author's recommendations. Firstly, he said: “Volitional gymnastics will not make you Poddubny or Gakkenshmidt. It does not give biceps of 45 centimeters or the ability to squeeze 6-7 pounds with one hand, but it significantly improves health. It gives the beauty of forms and outlines and that normal strength for everyone, which is lost by modern man.

Then Anokhin gives 8 basic principles that should be followed when mastering his methodology. These are the principles:

1. It is necessary to concentrate all attention on the working muscle or muscle group.

2. Do not rush to increase the number of exercises and their dosage.

3. Performing the exercise, follow the correct breathing.

4. Perform each movement with the greatest muscle tension.

5. Make sure that when performing exercises, only those muscles that are involved in this exercise are tensed.

6. It is advisable to perform the exercise in front of a mirror.

7. After exercising, you need to take a shower, and then vigorously rub the body with a towel.

8. Temperance and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat. By the way, the prevailing opinion that those who are engaged in athletic exercises should include a large amount of meat in their diet is wrong. Pyotr Krylov, the "King of kettlebells", having an outstanding musculature in terms of volume and relief, preferred plant foods.

Exercises should be performed twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to perform the first five exercises, then every week add one exercise. After three months, you can engage in the program of the entire complex.

1. Main rack. Raise your arms to the sides and clench your fingers into a fist, turn your palms up. Strongly straining the biceps of the shoulder (biceps), bend your elbows. By bending your arms, imitate the attraction of a large weight. Touching your shoulders with your hands, turn your fists with your palms to the sides and begin to unbend your arms as if you are pushing a large weight to the sides. In this case, you should strain triceps shoulders (triceps), and the biceps should be relaxed. Bending your arms, inhale, and unbending - exhale. Inhale through the nose, exhale through the mouth.

2. Feet shoulder width apart. Raise your hands forward, clench your fingers into a fist. Strongly tensing the muscles of the arms and back, spread your arms to the sides, then begin to bring them together in front of you, straining mainly the pectoral muscles as if you were squeezing something in front of you. When spreading your arms, inhale, when reducing, exhale. Try to keep the muscles not involved in the exercise relaxed.

3. Lie on your back, hands behind your head. Keeping the torso immobile, alternately quickly and with tension raise and lower the legs. Raise your legs to approximately a 50 degree angle. Do not touch the floor with your heels during the exercise. Breathing is even. The abdominal muscles and leg muscles should be tense.

4. Put your hands on the back of a chair, heels together, toes apart, straighten your back, look ahead. Slowly, with tension, sit down until your buttocks touch your heels. Then begin to straighten your legs with such tension in the quadriceps femoris muscles, as if you are lifting a large weight on your shoulders. When squatting, exhale, while lifting - inhale.

5. Put your feet apart. Spread your arms to the sides, clench your fingers into a fist, palms up. Look straight ahead, chest forward. Tightening your muscles, raise your straight arms up as if you were lifting a weight. Then inhale and begin to lower your arms down with tension in the latissimus dorsi - exhale.

6. Do push-ups while lying on the floor, keeping your whole body in tension. Make sure your torso and legs are in a straight line. As you train, do push-ups on your fingers. Bending your arms, inhale and touch the floor with your chest, unbending - exhale.

7. Main rack. Raise your arms to the sides, clench your fingers into a fist, palms down with tension, begin to alternately raise and lower your hands. Breathing is arbitrary.

8. Lie on your back on the floor. Cross your arms over your chest. Leaving immobile lower part torso and legs, with strong tension abdominal muscles begin to raise your head and chest as if you are lifting with a weight on your chest. Breathe out when going up, breathe in when going down.

9. Put your legs apart, half-bending them at the knees. Raise your left hand forward, right along the torso. With tension in the pectoral and latissimus dorsi muscles, lower your left hand down, and your right hand with tension deltoid muscles lift forward. IN next lesson raise your arms to the sides, and then forward again. Breathing is arbitrary.

10. Put your hands on the back of a chair, put your heels together, make your back a little stooped. With muscle tension, straighten your back, at the same time lift your feet up as high as possible, leaning on your heels. During exercise, the muscles of the thigh and lower leg should be strongly strained. Breathe in as you raise your feet, and breathe out as you lower your feet.

11. Put your feet apart. Alternately bend and unbend your arms in elbow joints keeping your elbows still. When bending the arms, the palms are facing up, and when unbending, towards the body. When bending the arms, all attention and tension should be focused on the biceps, and when unbending, on the triceps. Breathing is even.

12. Put your feet apart. Raise your hands up with tension and connect them into a “lock”. Turn to the right and, tensing your abdominal muscles, tilt your torso down. Then do the exercise on the left side. While tilting, exhale, raising your hands up - inhale.

13. The starting position is the same as in exercise 10. strongly straining the calf muscles, rise on your toes, and then lower yourself to the entire foot. During exercise, do not bend your knees. Rising on your toes, inhale, and lowering - exhale.

14. Place your legs apart and slightly bend them at the knees. Tightening your abdominal muscles, tilt your torso forward, simultaneously bend your elbows and tighten your biceps. Then, with the tension of the triceps, begin to unbend the arms in the elbow joints as far back as possible, simulating the pulling back of gravity. Straighten your torso and lower your arms down. While tilting the torso, exhale, straightening - inhale.

15. Main rack. right hand lift up, bend the left to the shoulder. With tension alternately change the position of the hands. Raising your hand up, strain your triceps, and lowering your hand to your shoulder, strain your biceps and latissimus dorsi back. Breathing is even.

DOCTOR A. K. ANOKHIN

volitional gymnastics

PSYCHO-PHYSIOLOGICAL MOVEMENTS

Introduction.

Health is the highest good. This thesis is generally accepted and does not require proof. The activity of both our mental apparatus (brain) and the nervous system depend on the correct functions of our body, and since mental balance is disturbed, a person loses his will, calmness, and his former relative well-being, in a word, “gets out of the rut” of everyday life.

Life is moving forward with giant strides. Who did not have time, who got a little tired, he fell behind, he disappeared. The future belongs to the strong - and strong not only in mind, will, moral qualities, but also in muscular energy, which generates not only strength, but also gives health. We do not need athletes, we do not need outstanding strongmen. Nowadays, when a busy person has no free minute for pleasure, it is ridiculous and impractical to propose complex rules and intricate systems of gymnastics. It is all the more unthinkable to offer to go in for sports * (We leave this on the conscience of the author, not agreeing with him.). Sport is a good thing, but it requires both time and money, and often does not give health, but takes away from a person the strength that he needs in the difficult struggle for existence.

I repeat, we need iron nerves that control our body. All our muscles are the obedient servant of our brain. We offer just such a system that does not recognize either kettlebells or complex gymnastic equipment, but only nerves.

One will, one energy - this is the thesis of the new system.

We have tried all existing systems of physical development. For seven years, before our eyes and on our muscles have passed: Swedish gymnastics, systems: Sandova, Kistera, weights, wrestling, boxing, gymnastics, running, horseback riding, rowing, walking, games (football, lawn tennis); foreign systems: Debonnet (Paris), Stolz (Munich), Dudley (New York), Werheim (Turin), Proshek (Prague), Muller ("My System") and ... all are good and all, except for some, are of little use One system will develop muscles, but spoil the heart, another will give harmony to the physique, but will not give strength, and finally, according to the third system, I will gain strength, but lose health.

A big waste of time, hard work, but little health, little strength.

Many mistakenly think that someone who lifts heavy weights or who has monstrously developed muscles is the strongest person.

Fatal delusion! Don't we see thousands of examples before us of people who seem to be weak, can endure great stress and overcome work that is beyond the power of an athlete? Don't you know examples when weak people, under the influence of irritation of the nervous system, showed great strength, broke off iron parts, for example, the legs of beds, etc.?

Never forget that the brain and nerves control you. "Gymnastics of the nerves", in the words of the famous physiologist Dubois-Reymond, we offer you.

There are three representatives of this system abroad. In New York it is represented by Seymour Dudley, in Turin by Verheim and in Prague by Proshek. We, in the Soviet Union, have this system for the first time.

Let me point out that we acted quite independently. There can be no new movements, since man remains in the twentieth century with the same muscular movements as in the first century. There can only be new principles of movement.

These are the principles of movement based on psychology and physiology locomotive apparatus, we give.

In conclusion, a typical and illustrative example of the impact of the new system on health and well-being. For 18 months I was forced to lead such a lifestyle: go to bed at 2 - 3 - 4 o'clock in the morning, get up at 8 - 9 o'clock in the morning. Terrible nervous tension, a complete lack of physical work, but, due to the fact that every day, before going to bed, for 3-5 minutes, I only did the “internal gymnastics” of the nerves and muscles, I not only never got sick, did not overwork, but he retained the same size of muscles that he acquired by five years of continuous work, various kinds of sports.

The best evidence is the following measurements (in centimeters):

Height - 168 s. Torso - 102 - 110 p.

Neck - 39 - 47 s. Hand - 40 s.

Caviar - 381/2 s.

Height - 168 s. Torso - 104 - 112 p.

Neck - 39 - 46 s. Hand - 401/2 s.

Forearm - 32 s. Thigh - 57 s.

Caviar - 39 s.

Favorable reviews of the foreign general and special press, and in particular the weighty opinion of prof. Gyuppe and other physicians, leave no doubt about the expediency and enormous significance of this system, to which I now turn.

By exercising according to our system, which is based on precisely verified experiments and is consistent with strict scientific conclusions, you will soon see for yourself not only an increase in the strength of your muscles, but also a general improvement in health and well-being. At the same time, the heart works normally, without overwork, as with other exercise. The blood circulation functions evenly and correctly throughout the body, eliminating stagnation of blood and lymph in all parts of the body. Breathing is never interrupted, slowed down, or quickened, thanks to the exact indication of how to breathe during exercise. The nervous system constantly and regularly works, but without fatigue, but physiologically developing the entire system human body. Finally, all the muscles develop vigorously and evenly, creating a beautiful, slender and agile body.

Hygienic value of room gymnastics.

Human life takes place in two phases: day and night, movement and rest, wakefulness and sleep. Mysterious forces return to the body during sleep the energy expended during the day. An overworked brain regains the ability to think and create, a muscle that is mortally tired in the evening works with established strength the next morning. The body is like an electric battery, which is charged with energy at night in order to use it during the day. It is difficult, however, to study the essence of this mysterious charging and discharging. We only know that during sleep all the organs seem to work with a weakened energy. The activity of the heart and circulation is slowed down; same with breathing. brain and nervous system dormant, only separate parts of the subconscious work in dreams and some motor nerves are in a state of irritation, which can be observed in the sleeper in the form of known involuntary muscle movements.

In the morning there is a transitional stage from sleep to wakefulness: awakening. The awakening dog yawns, spreads his limbs and does a few stretches. The bird, on awakening, smoothes its feathers with its claws and spreads its wings; the awakening person instinctively yawns and stretches; he either artificially lengthens the state of awakening by indulging in it for a longer time, or shortens it forcibly by jumping off the bed with both feet at the same time and taking an awakening-acting cold bath. A healthy person immediately after waking up acquires the usual cheerfulness, weak or sick people continue to feel tired and struggle with this feeling throughout the day. The fatigue products produced by the body during work are retained in the body. Night is not able to destroy them, and during the day this state cannot change, since new products of fatigue are produced.

Gymnastics facilitates and shortens this transitional stage of awakening. Lying half asleep in bed, we still decide to take 2 or 3 deep breaths, and after that, when fresh oxygen has enlivened our body, we soon feel disposed to make some movement of the arm or leg. The body revives. When we finish the exercises after a few minutes, we are again animated, rejoicing in the sunlight and ready to meet the day with all that it brings us. Cheerfulness of spirit is combined with a feeling of strength in the muscles, we feel how the blood quickly overflows in the veins, each new deep breathing makes us stronger and healthier. This is the beneficial effect of gymnastics, the first hygienic part of our morning toilet.

Another result of gymnastics is also noticeable, which can hardly be appreciated. Normally, the stomach and intestines are also in a state of rest during the night. In a healthy person, gases are formed, the expulsion of which contributes to gymnastics. It is felt right away. The expulsion of gases is a harbinger of fecal excretion, so that gymnastics helps to empty the intestines.