Eugene sandov training system reviews. Evgeny Sandow - the hero of sports of all times and peoples
Eugene Sandow(1867-1925) - an outstanding athlete of the XIX century, the founder of bodybuilding. He grew up as a weak and sickly child. As a medical student, he became passionately interested in anatomy and exercise to get rid of weakness. I began to train regularly and the problem was solved: tone, health and strength came. Soon he became a circus athlete, demonstrated an athletic physique, power tricks, mastered acrobatics, horse riding, and wrestling. And then he reaches a phenomenal level of development of strength and body, becomes the strongest man in the world, setting several world records.
Sandow's coach was Louis Durlacher, referred to as a professional strongman who brought up many famous weightlifters. The success of his coaching work was progressive increase in burdens, at the time it was a revolutionary training technique. Sandova applied this principle to strength gymnastics, gradually increasing the number of repetitions, then the weight of the dumbbells. He advertised his power achievements as the achievements of advanced science and the revival of the ancient Greek ideal.
Anthropometric data:
Height - 170 cm
Weight - 75 kg
Biceps - 43 cm
Forearm - 33 cm
Thigh - 63 cm
Calves - 40 cm
Sandow developed a social movement for, created institutions in England physical education, as well as physical culture salons - prototypes of gyms, promoted his system of exercises for gaining strength and health. In 1911, King George V of England awarded Sandow the title of professor. physical development. The following year, Sandow wrote his the best book"Strength and Health: How Disease Can Be Successfully Conquered by Physical Culture".
Force numbers by Evgeny Sandov
1
. In 4 minutes, I did 200 push-ups from the floor.
2
. For several seconds, he held weights of 27 kg on his arms extended forward.
3
. Leaning with his heels on one chair, and with the back of his head on another, he held two people on his chest, and in his outstretched arm a weight of 22 kg.
4
. Holding in each hand 1.5 pood weights (25.4 kg each), he stood on a handkerchief, jumped forward and did a somersault back, as if landing again on the handkerchief. And so several times.
5
. With one hand, he squeezed a barbell with huge hollow balls, inside of which one person was sitting. The weight of the unusual bar was 122 kg.
6
. During the American tour, he wrestled with a lion - in a muzzle and shod in mittens. The lion rushed at Sandov, who caught him, held him and threw him away, threw him over himself, pressed him to the arena.
7
. With his right hand, he squeezed a barbell weighing 115 kg, then shifted it to his left hand, lay on his back, and without lowering the barbell, inserted it.
Secret of strength
1. Comprehensive muscle development: exercises with light dumbbells, exercises with weights, static load.
2. Conscious muscle contraction:"One must acquire the ability to concentrate one's mind on the muscles and subordinate them to his absolute influence."
3. Don't waste time- exercise with dumbbells and train in muscle tension throughout the day. While reading, during a simple rest, in moments of waiting ..., try to contract the muscles more and more.
4. Step load increase- number of repetitions, weight of dumbbells.
“The body, like a child, needs education, and such education can be provided by exercises that help develop not only muscles, but also improve health” - Eugene Sandow.
Focus on exercise- Sandow sincerely and persistently stated that this is the key to success in gymnastics. By tensing the muscles, the student must concentrate the mind and willpower when working with weights or in any muscle exercise. Exercise, of course, must also be systematic, persistent (not backing down when you feel tired in a hard exercise or workout), and thorough.
The secret of strength is in conscious muscle contraction. Dumbbells only help to better feel the work of the muscles.
* The weight of the dumbbells should be light, for beginners they can be made of wood. For women and children 1-2 kg, for adult men from 2 kg.
* A set of exercises with light dumbbells lasts 30 minutes, if you can not do it continuously, you can 15 minutes, or twice a day for 15 minutes.
* Exercises are performed until muscle pain.
* There must be a concentration of will in the exercises, dumbbells must be held and used not passively.
* What part of the day should you devote to exercise? It depends on the student himself: some find early morning the best and most convenient time, others in the afternoon, others in the evening. Therefore, I do not set a strictly defined time. Choose the time that is most convenient for you. But best time for training, I think - early morning.
* Exercise should be performed no earlier than 2 hours after eating.
* It is advisable to exercise in front of a mirror, so you can follow the movement of the muscles.
* Gradual progress - don't rush to increase dumbbell weights and reps, beware of doing too much, adapt to your personal requirements. After 50 years, you should follow the tables for ages 15 to 17.
* Success depends not only on physical constitution, but also on the degree of participation of their will in the exercises. Muscles are developed by the brain, which can do as much and more than dumbbells.
* Practice muscle contraction whenever you are sitting idle, and by contracting them every day you will find that this will work just as well as using dumbbells or other vigorous exercise.
* Alternating movements in exercises - in this way one muscle group rests for a moment while the other moves. It also results in freer blood circulation than with the simultaneous execution of movements.
*Before 7 years, these exercises should not be practiced.
* One should beware of overworking, and most importantly, do not exercise too vigorously. It will be convenient to give each hand 1 second to move. Thus, in the first exercise, 10 movements with each hand will take 20 seconds. Do not make sudden movements either, but exercise with ease and grace.
* After exercise, take a cold bath, after preparing the body for water procedures(hardening).
We publish, at the request of readers, exercises on the system of physical development of the famous Eugene Sandov “Strength and how to become strong”.The system of physical development of Evgeny Sandov was very popular at the beginning of our century. Sandow himself was an excellent athlete, many considered him the strongest man in the world. Here are some of his athletic numbers: a platform was lowered on Sandow's chest, three horses or a piano and an eight-piece orchestra were placed on it. The athlete did a back somersault with a load of one and a half pounds in each hand and exactly landed on the same place - a handkerchief. Leaning with his heels on one chair, with the back of his head on another, Sandow held two people on his chest, and in his outstretched arm. - a twenty-two-kilogram weight. He squeezed with one hand a barbell with huge hollow balls, inside of which a person was sitting (total weight - 7 pounds 13 pounds) - at that time it was a world record, which was later broken by the famous Georg Hakkenshmidt.
In 1895, Sandow lifted a barbell weighing 115 kilograms and, shifting it to his left hand, lay down on the floor on his back and stood up again.
Contemporaries considered Sandow the founder of bodybuilding. It was he who in 1901 in England organized the first athletic beauty contest, in which 156 people took part, most of them trained according to the Sandow system.
Sandov was not endowed by nature with a heroic physique, which was typical for the strong men of that time. Only thanks to systematic and thoughtful weight training, he managed to achieve excellent physical development. His anthropometric data: height - 170 cm, weight - 88 kg, chest circumference when inhaling - 122 cm, waist - 80 cm, biceps - 43 cm, thigh - 63 cm, calf - 40 cm, forearm - 33 cm (magazine " Hercules” No. 10, 1913),
Using his medical knowledge and experience under the guidance of trainer Attila, Sandow developed a system of physical exercises with dumbbells and recommended it not only to men, but also to children and girls, for whom a special dosage of exercises was provided. Let's start our acquaintance with this system with brief recommendations of the author.
The body, like the child, needs education; such education can be given only by exercises, with the help of which not only muscles are developed, but health is improved.
Fulfill exercises with dumbbells should not be earlier than two hours after eating. Practice in front of a mirror, follow the correct movements, which should be calm. Each exercise should take 2 seconds.
How to become strong? Do not force an increase in dumbbell weight and reps.
After exercise, take a cold bath, after preparing the body for water procedures. Start in the summer and continue all year round, day after day, in the morning. If it is not possible to take a bath, after exercise, you need to wipe the body with a towel dipped in cold water and then quickly rub with a dry towel.
The “nail” of the Sandow system is in conscious muscle contractions. “One must acquire the ability to concentrate one’s mind on the muscles and subordinate them to his absolute influence.” In addition to the basic system with dumbbells, Sandow recommends exercising in muscle tension throughout the day. For example, when you are sitting reading or just relaxing while sitting, try contracting your muscles harder and harder.
First you need to use two-kilogram dumbbells. Every six days, increase the number of repetitions by three. Six months later (1st course), three-kilogram dumbbells are needed. Six months later - dumbbells of four kilograms. You need to start each exercise with the initial number of repetitions.
Dumbbell exercises
| 1. Standing, arms with dumbbells along the body, palms facing forward (grip from below), look straight ahead. Alternately bend and unbend your arms in elbow joints. Elbows must be motionless. Repeat the exercise 50 times. Breathing is uniform, arbitrary. Exercise develops biceps shoulder (biceps). |
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| 2. The same exercise, but keep the dumbbells with an overhand grip. Repeat the exercise 25 times. | |
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3. Standing, arms with dumbbells to the sides, palms up, look straight ahead. Alternately bend and unbend your arms at the elbow joints. During the exercise, do not lower your elbows. Breathing is uniform, arbitrary. Repeat the exercise 10 times. This exercise develops the biceps brachii and triceps shoulder (triceps). |
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4. Standing, arms with dumbbells to the sides, palms up .. Simultaneously bend and unbend your arms at the elbow joints. Bending your arms, inhale, unbending - exhale. Repeat the exercise 10 times. This exercise develops biceps and triceps. |
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5. Standing, arms with dumbbells raised forward, palms inward. Spread straight arms to the sides and inhale, quickly return to the starting position - exhale. Repeat the exercise 5 times. Exercise develops pectoral muscles, muscles of the back and shoulder girdle. |
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6. Standing, hands with dumbbells to the shoulders, turn your shoulders, look straight ahead. Alternately raise and lower your arms. Breathing is even. Repeat the exercise 15 times. Exercise develops the triceps muscles of the shoulder, deltoid and trapezius muscles. |
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7. Standing, arms with dumbbells along the body, the back is slightly bent. Alternately raise your straight arms forward to shoulder level. Raising your right hand, inhale, raising your left - exhale. Exercise develops deltoid muscles. |
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8. Standing, arms with dumbbells to the sides, palms down. Simultaneously and quickly turn the brushes up and down, then back and forth. Breathing is even. Exercise to perform before the onset of fatigue. Develops the muscles of the forearm and strengthens the wrist joints. |
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9. Take dumbbells at one end and spread your arms to the sides. Without bending your arms, rotate your hands back and forth. Breathing is even. Exercise to the point of exhaustion. The exercise develops the muscles of the forearm and strengthens the wrist joints. |
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10. Standing, arms with dumbbells raised up. Without bending your knees, lean forward and touch the floor with your hands - exhale. Return to the starting position - inhale. At first, do the exercise without dumbbells. Repeat the exercise 10 times. This exercise develops the back muscles. |
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11. Standing, arms with dumbbells along the torso. Lunge forward with your left foot, raise your right hand in an arcuate motion to chest level - inhale. Return to the starting position - exhale. Then lunge with your right foot and raise your left hand forward. Repeat the exercise 10 times. This exercise develops the deltoids and leg muscles. |
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12. Standing, arms along the body, look straight ahead. Raise straight arms through the sides up - inhale. Lower to the starting position - exhale. Repeat the exercise 10 times. Exercise develops the deltoid and trapezius muscles. |
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13. Push-ups lying on the floor. The torso and legs should form a straight line. Bending your arms, inhale, unbending - exhale. Bending your arms, touch the floor with your chest. The exercise develops the triceps muscles of the shoulder, the pectoral muscles and the muscles of the shoulder girdle. |
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14. Standing, arms with dumbbells along the torso. Tilt your torso to the left side, bend your right arm so that the dumbbell touches the armpit. Then tilt to the other side, bending your left arm. Bending down, exhale, returning to the starting position - inhale. Repeat the exercise 25 times. Exercise develops lateral muscles abdomen, biceps, trapezius and deltoid muscles. |
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15. Lying on your back on the floor, legs are fixed to a fixed support, arms with dumbbells are raised up. Sit down and bend forward - exhale. Slowly return to the starting position - inhale. The first time the exercise can be performed without dumbbells. Repeat the exercise 3 times. This exercise develops the abdominal muscles. |
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16. Lying on your back on the floor, hands behind your head. Raise straight legs up - exhale. Slowly lower your legs to the starting position - inhale. Repeat the exercise 3 times. This exercise develops the abdominal muscles and quadriceps femoris. |
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17. Standing, heels together, socks apart, arms with dumbbells lowered along the body. Slowly rise on your toes - inhale, then, sinking on your heels, sit down - exhale. Repeat the exercise 25 times. This exercise develops the calf muscles and quadriceps femoris. |
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18. Standing, arms with dumbbells lowered along the body. Bend and unbend the hands at the wrist joints. Breathing is even. Repeat the exercise 25 times. The exercise develops the muscles of the forearm and strengthens the wrist joints. |
Sandow claimed that by the end of the eighth year, when the weight of the dumbbells reached 8 kilograms, those who practiced according to his system would have the same muscles as his.
Date: 2010-04-18
I am often asked how long does it take to become strong? The answer is up to you.
The German athlete Eugene Sandow at the end of the 19th century was one of the most strong people in the world* After moving to England, he did a lot to spread his system of training. She from his books "Strength and how to abtain it" was translated in Russia and was very popular.
The dignity of this system, like any other, can only be assessed in practice. But the fact that, thanks to her, Sandow himself, who was a frail and sickly young man, became one of the first strong men in the world, and that numerous followers spoke very well of her, speaks for itself.
The Sandow system is designed for people of different sex and age and is intended as a means of improving health. At the same time, it is noted that it can also be used for those who want to become a famous athlete in the future.
BASIC PRINCIPLES OF THE SANDOW SYSTEM
1. Strict gradualness in increasing loads
Exercises, with some exceptions, are the same for everyone, but each gender and age corresponds to a certain weight of dumbbells and the number of repetitions. The sequence in increasing loads is also determined.
It is recommended that these instructions be observed with all accuracy, because the fidelity and strength of success depend on this. In pursuit of "early" success, you should not prematurely increase the weight of the dumbbells and the number of repetitions. This is more likely to bring harm than good (especially to a young, fragile body). Moreover, those who are infirm or in poor health are advised to proceed with the exercises according to the table, one step below their age.
2. The predominant importance of conscious muscle contraction during exercise
This is the "nail" of the Sandow system, which is the basis for the successful development of strength. Performing each exercise, you should focus not on its result, not on the weight of the dumbbells, but on the very process of muscle contraction. Necessary consciously contract muscles, dumbbells serve only as an additional regulator of strength and uniformity in movements.
According to Sandow, the brain can do as much or more than dumbbells. It is precisely because of the great importance of this side of the system that the explanations for the exercises provide the main muscle groups, the conscious contraction of which performs one or another movement.
SANDOV'S EXPLANATIONS TO HIS SYSTEM
When they start the system of exercises set out in the attached tables, the very first question arises: "What part of the day should I devote to training?" I do not set a strictly defined time. Golden Rule is to choose the part of the day that is most convenient for you. If possible, do not start exercising earlier than 2 hours after eating. Also, don't exercise just before bed if you find it makes you sleepless. Many of my students find that they sleep much better after exercise, but for some, the exercise has the opposite effect.
It is advisable to exercise in front of a mirror, undressing (at least to the waist). In this way, you can follow the movements of different muscles. And to see their work and to observe their gradual, even development is in itself both a help and a pleasure.
Students should not lose heart if after the first days of training they feel tired. To them I strongly recommend that you do not give in to seeming difficulties; if you want success, then go ahead and never back down. This fatigue, moreover, becomes a very pleasant feeling. You will like it soon. Personally, I can say that it is one of the most pleasant sensations that I have ever experienced.
I am often asked how long does it take to become strong? The answer depends on yourself, but not only on your physical constitution. The main thing is the participation of your will in the exercises. Muscles are developed by the brain, which can do as much if not more than dumbbells. For beginners, the most difficult part of my system is learning to focus my thoughts so strongly on my muscles that I gain absolute control over them. The ability for such control is acquired gradually. The brain sends an order - the nerves receive it and transmit it to the muscles. With regard to the willpower used in this, it should be remembered that tensions can be achieved by simple contraction of the muscles, without lifting weights.
You may notice that in my exercises I insist on alternating movements. In this case, one muscle group is resting while the other is working. This ensures freer blood circulation than with simultaneous exercise.
EXERCISES THAT COMPOSE THE SANDOW SYSTEM
1. Turn inside arms forward and, tensing your muscles, alternately bend your arms, bringing the dumbbells to your shoulder. At the same time, the shoulders and elbows should be lowered, and the upper part of the arm should be adjacent to the sides. Lowering the dumbbell, you should straighten your arm quite straight. Develops biceps (biceps muscle).
2. Turn the outer side of the arm forward and do the movements as in # 1, but in this exercise, bringing the back of the hand to the shoulder. Develops biceps and triceps (triceps muscle).
3. Stretch your arms apart, at shoulder level, turning the inside of the arm up, and alternately bend your arms so that the dumbbell falls on your shoulder. At the same time, it should be observed that the arms do not fall below shoulder level. Straightening your arms, you should stretch them to their full length, stretching the muscles. Develops biceps, triceps and a wide dorsal muscle.
4. The exercise is the same as number 3, but the bending of the arms is done simultaneously, and not alternately. Develops the same muscles.
5. Stretch both arms forward, at mouth level, straightening your elbows and tilting your head. From this position, spread them back to the line of the shoulders, then quickly return them to their previous position. Develops muscles: deltoid and pectoralis major.
6. Bend both arms to the shoulders, palms inward and alternately straighten them above the head, in a vertical direction. Lowering the hand, the elbow should touch the side and be brought back a little; stand at the same time should be straight, with shoulders thrown back and protruding chest. Develops biceps, triceps, deltoid and broad spinal muscles.
7. Slightly bend your back and lower your hands to your feet, above your knees, with the back side outward, slightly concave your chest. Alternately raise your arms in full length, forward and up, to shoulder level. Develops the deltoid muscle.
8. Stretch your arms apart, at shoulder level, and at the same time quickly turn them on the axis of the forearm. Diversify the exercise by bending the brush back and forth. Develops the muscles of the forearm and hand.
9. The position of the hand is the same as in number 8. Taking the dumbbells by their ends, turn them from right to left, rotational movement hands Develops the same muscles.
10. Exercise is the same as number 9, but the dumbbells, taken by the ends, rotate from left to right. Develops the same muscles.
11. Place the dumbbells on the floor, along the outer sides of your feet, with the center of the handle toward your toes. Bending down, pick them up, standing at attention!, and make half a turn to the left on your heels. Raising the right forearm to the waist, at a right angle to the body, make a strong lunge with the left leg and right hand. Quickly straighten up to the original position, bringing the elbow back. Stretches muscles. Develops muscles: deltoid, wide dorsal, pectoralis major and leg muscles.
12. The same as in No. 11, but in the opposite direction, i.e. a half-turn is made to the right, the left forearm rises to the waist and the lunge is made with the left hand and right foot. Develops the same muscles as in #11.
13. Push ups. Leaning on the hands and on the toes, alternately lower and rise (by bending and straightening the arms). It should be kept completely straight, the head, torso and legs should be in a straight line, the knees should not be bent; descending, you should not touch the floor with either your torso or lower limbs. This exercise does not use dumbbells. Develops biceps, triceps, muscles: deltoid, pectoralis major, wide dorsal, quadriceps (extensor leg) and oblique abdominal.
14. Tilt your torso to the right and left without moving your lower limbs. At the same time, alternately bend your arms, turning your hands with dumbbells into the armpit. Develops muscles: arms, shoulder and oblique abdominal.
15. Lie on your back with your arms outstretched at your sides. Alternately rise to a sitting position, leaning towards your toes, and lower yourself back to a horizontal position. This exercise is done first without dumbbells. Subsequently, you can first take one dumbbell in both hands, and even later, one in each hand and, stretching your arms behind your head, do the exercise, as described above. Develops abdominal muscles.
16. Lie on your back (with your arms behind your head). Raise both legs at the same time, with toes extended and knees straight; bring it from farther forward and then slowly lower it to its original position. Develops muscles: abdominal, inguinal and quadriceps (extensor leg).
17. Slowly rise up onto your toes and then back down onto your heels. Develops leg muscles.
18. Keep your arms parallel to your sides and turn your hands in and out. Develops the muscles of the forearm and hand.
LOAD CONTROL ACCORDING TO THE SANDOW SYSTEM
For boys and girls ages 7 to 10 (use 1 lb dumbbells only)
| exercise number | Increase in the number of movements* | |
| 1 | 10 | One every three days |
| 2 | 5 | Same |
| 3 | 5 | Same |
| 4 | 4 | One every five days |
| 5 | 4 | Same |
| 6 | 10 | One every three days |
| 7 | 6 | One every five days |
| 8,9,10 | Not recommended | |
| 11 | 5 | One every five days |
| 12 | 5 | Same |
| 13 | 2 | One every two weeks |
| 14 | 5 | One every three days |
| 15 | 3 | One every two weeks |
| 16 (boys only) | 3 | Same |
| 17 | 10 | One every three days |
| 18 | 10 | Same |
Similar programs are offered for boys and girls aged 10 to 15. Two pound dumbbells (ages 10-12) and 3 pounds (ages 12-15) are recommended.
For girls aged 15 to 17 (use 3 lb dumbbells only)
| exercise number | Number of repetitions for each hand | Increase in the number of movements |
| 1 | 15 | One every three days |
| 2 | 8 | Same |
| 3 | 6 | Same |
| 4 | 6 | One every five days |
| 5 | 4 | Same |
| 6 | 10 | One every three days |
| 7 | 8 | One every five days |
| 8,9,10 | Not recommended | |
| 11 | 5 | One every five days |
| 12 | 5 | Same |
| 13 | 2 | One every two weeks |
| 14 | 8 | One every three days |
| 15 | 3 | One every two weeks |
| 16 | Not recommended | |
| 17 | 15 | One every two weeks |
| 18 | 15 | One every three days |
For boys aged 15 to 17 (use 4 lb dumbbells first)
| exercise number | Number of repetitions for each hand | Increase in the number of movements* |
| 1 | 30 | One in a day |
| 2 | 15 | One every two days |
| 3 | 10 | Same |
| 4 | 8 | Same |
| 5 | 5 | One every three days |
| 6 | 12 | One every two days |
| 7 | 8 | One every three days |
| 8,9,10 | Not recommended | |
| 11 | 5 | One every two days |
| 12 | 5 | Same |
| 13 | 2 | One in a week |
| 14 | 15 | One in a day |
| 15 | 3 | One every three days |
| 16 | 3 | One every two weeks |
| 17 | 25 | One every three days |
| 18 | 25 | Same |
For girls aged 17 and over (use 4 lb dumbbells only)
| exercise number | Number of repetitions for each hand | Increase in the number of movements |
| 1 | 20 | One in a day |
| 2 | 10 | One every two days |
| 3 | 7 | Same |
| 4 | 7 | Same |
| 5 | 4 | One every three days |
| 6 | 10 | One every two days |
| 7 | 8 | One every three days |
| 8,9,10 | Before fatigue | |
| 11 | 5 | One every two days |
| 12 | 5 | Same |
| 13 | 2 | One every week |
| 14 | 10 | One every three days |
| 15 | 3 | Same |
| 16 | Not recommended | |
| 17 | 20 | One every three days |
| 18 | 20 | Same |
For boys aged 17 years and over (use only 5 lb dumbbells at first)
| exercise number | Number of repetitions for each hand | Increase in the number of movements |
| 1 | 50 | five every day |
| 2 | 25 | two every day |
| 3 | 10 | One every day |
| 4 | 10 | One every three days |
| 5 | 5 | One every two days |
| 6 | 15 | Same |
| 7 | 10 | Same |
| 8,9,10 | Before fatigue | |
| 11 | 10 | One every two days |
| 12 | 10 | Same |
| 13 | 3 | One every three days |
| 14 | 25 | two every day |
| 15 | 3 | One every two days |
| 16 | 3 | Same |
| 17 | 25 | two every day |
| 18 | 25 | Same |
After increasing the number of repetitions in the first exercise to 120, and in other exercises - in proportion to this, it is recommended to train at the achieved level for 6 months. Then you should increase the weight of each dumbbell by 2 pounds and start again, focusing on the table. Similarly, it is recommended to increase the load in the future. The author claims that after completing a training course with dumbbells, each of which weighs up to 20 pounds, the practitioner will become as muscular as he is ****
* One of the records of E. Sandov is given: he squeezed 325 English pounds = 358 Russian pounds (8 pounds 38 pounds) with his right hand.
** The maximum increase in movements in exercise No. 1 is proposed to be increased to 120. In other exercises - in proportion to this. There is no information about the subsequent regulation of loads.
*** At this age, young men who have increased the number of movements in the first exercise from 30 to 120, and in others - in proportion to this, are recommended to take the course again, but with dumbbells of six pounds.
**** According to D. Gudkov (1967), E. Sandov had the following anthropometric indicators: height 170 cm, weight 78 kg, biceps 41 cm, rib cage 122 cm, waist 80 cm, thigh 60 cm, lower leg - 40 cm.
At the end of the 19th century, Eugene Sandow introduced the definition of "bodybuilder", formulated the principles of training, laid the foundation for modern bodybuilding. Sandow was the first to sell his own developments for money. He became a pioneer in sports marketing and invested a lot of money in advertising his own products. Moreover, he traveled with presentations to cities and villages, and urged everyone to engage in physical education.
The beginning of the biography
Was born Eugene Sandow on April 2, 1867 in Königsberg. Difficult to pronounce name Friedrich Wilhelm Müller (German: Friedrich Wilhelm Müller) emphasizes the German origin of the athlete on the paternal side. As a child, the boy was frail and frail. Endless illnesses became one of the reasons for the passion for anatomy and physical education. To get rid of bodily weakness, he began to exercise and read smart books. When Eugene matured, he studied under the guidance of a professional strongman Louis Durlacher (Professor Attila). He trained Evgeny according to his own methodology, based on a progressive increase in load.
Are you weak?
His body was considered perfect. The figure was immortalized in a statuette for Olympia, which everyone dreams of getting today. The athlete had steel muscles, an impressive relief and heroic strength. It is said that London ladies lined up at secular receptions to touch the biceps of a strongman with a volume of 44 cm for money. When compared with two-headed beams with a diameter of 58 cm, this size is now difficult to surprise. But in those years, the parameters of the body of Eugene Sandov were the standard of physical perfection. The strongman demonstrated original numbers in the circus arena, which no one in the world could repeat.
- With an average height of 170 cm, he easily squeezed a barbell of 123 kg with one hand.
- He held several people in his arms, weights of 27 kg.
- In 4 minutes, I did more than 200 push-ups.
- With a weight under 30 kg, he stood on a scarf, performed somersaults and returned to the starting point.
- Standing in the bridge, he kept 3 horses on the platform.
Business Sandow
In 1885, not to go on military service to the Prussian army Eugene emigrates to England where he became interested in wrestling. Started performing in the circus under the name Sandov (Eng. Eugene Sandow). After a triumph in Europe, he sets off to conquer America. Here he focuses entirely on strength training and is developing a new system. His recognition by journalists as the strongest man has served him well.
In 1894, the athlete publishes "Physical training system". He earns capital on the sale of brochures with the author's methodology, the development and production of simulators. After 3 years he returns to England, and here:
- actively promotes sports;
- offering equipment to those who wish - expanders, spring dumbbells;
- in parallel creates institutes of physical culture;
- organizes training halls that have become the prototypes of modern clubs.
Other talents
At the beginning of 1900 organizes first competitive show "Great Competition". 56 athletes take part in it, most of which were trained according to the Sandov method. Prize-winner William Murray receives first-hand a bust of Sandov with a ball-and-stick cast in bronze. The statuette was made by the sculptor Frederic Pomera.
- In 1904, the light saw edition "Bodybuilding: Man of Action" dedicated to the general health of the body.
- The following year, the athlete goes on a world tour in order to promote the system to the masses.
- In 9011, King George V signs a decree conferring the title of "Professor of Physical Development" and appoints the athlete as a personal trainer.
- In 1912 comes out "Strength and health".
- After 7 years in continuation of the topic published a book "Life is movement" dedicated to physical transformation.
- Eugene Sandow died at the age of 58 from a brain hemorrhage after trying to pull a car out of a ditch.
Eugene Sandow: exercises with dumbbells
The father of modern bodybuilding 125 years ago presented gymnastics with shells. The author of the method assures that 2 dumbbells from 2-9 kg can be made from each person. In confirmation, he presented a program with isolating exercises and multiple repetitions. According to this system, beginner bodybuilders hone the relief today.
The method is based on a smooth increase in weight by 1 kg every six months and an increase in repetitions by 3 after 6 workouts. At the start, a beginner performs 12-16 doubles for the upper part of the body and 10 for the lower one in one set. The complex includes 18 techniques:
- flexion of the limbs from different positions;
- alternating presses and lifting dumbbells;
- circular rotation of shells with brushes;
- slopes to the floor;
- and others.
The strongman assures that if you go through all the stages, the muscles will be the same as his. This statement caused a lot of controversy. Experts say that with such a scheme, it is permissible to slightly pump up muscles and outline the relief, but you should not count on a significant increase in mass and development of strength. In his books, Eugene Sandow writes about training with jerks from the floor, bench presses with large weights,. It was they who developed such power in him and formed an athletic figure, but for unknown reasons, the author did not include them in dumbbell workout. The conclusion is simple: the system allows you to tighten the figure, but for mass and explosive power it is better to choose strength program with heavy weights.
Sandow training in video format
There are many techniques focused on increasing strength and growth. muscle mass. But the first set of exercises that made it possible to build beautiful body, was the system of the famous athlete Evgeny Sandov.
Who is Eugene Sandow
Before talking about what is good about the Sandow system, it is worth paying attention to its author, who, without exaggeration, was a legendary person.
Evgeny Sandov was born in 1867 in Konigsberg, now Kaliningrad. Thanks to his achievements, he gained fame as the strongest man on the planet. Moreover, he was the first to start competent propaganda of athleticism and bodybuilding. The audience has repeatedly experienced delight from those that he showed.
As an example, the following trick can be cited: a platform was installed on Sandov's chest, with the help of which he held a piano or three horses. He was an excellent wrestler, gymnast and rider, which allowed him, in addition to athletic tricks, to fight even with a lion.
Later, Sandow's system "Strength and how to become strong" appeared, which became very popular at the beginning of the 20th century. To create it, the author used the experience gained under the guidance of his trainer and medical knowledge. The system included a number of which, according to Sandow, were relevant not only for men, but also for women and children.
The essence of the system
The effectiveness of a set of exercises developed by the father of bodybuilding and bodybuilding is difficult to overestimate. The main advantage that the Sandow system has is its versatility. The exercises are thought out so well that they can be used by people of any build, regardless of physical potential.
According to the author of the system, its success lies in the acquired ability to produce conscious muscle contractions during exercise. In fact, it was about the ability to focus on the work of the muscles during exercise and influence their condition. In addition to using dumbbells, Sandow recommended spending time throughout the day on targeted muscle tension.
Modern fans of the exercises developed by the legendary athlete have the opportunity to evaluate his personal recommendations. So, the system of physical development of Evgeny Sandov is based on the following principles:
1. There is no need to set a strictly defined time for classes. You need to do it when it's convenient. But at the same time, it is important to ensure that the load is carried out no earlier than 2 hours after eating.
2. Like a growing child, the body needs competent education, the role of which can only be performed by correctly designed exercises. In addition to muscle development, they also have a beneficial effect on health.
3. It is necessary to perform exercises in front of a mirror - this will allow you to monitor the correct execution of the technique. It is important that the movements are calm. At the same time, each exercise should take an average of 2 seconds.
4. Do not force the number of repetitions and increase the weight of the dumbbells.
5. The essence of the system is the above-mentioned control of muscle work, carried out through concentration. If you master this technique, then, even with modest physical data, you can achieve significant results in both strength and physical form.
The role of hardening
The system of Evgeny Sandov also implies hardening, which comes down to taking a cold bath after exercise. But before moving on to such a practice, you need to prepare the body for it. Preparation involves bathing, which begins in the summer and continues daily throughout the year. This method of hardening, according to Sandov, is the least risky and at the same time quite effective.
If for some reason you can’t take a cold bath, you need to wipe yourself with a damp towel. After that, you need to quickly rub the skin using a dry towel. This technique will strengthen the body and prepare it for new loads.
How to determine the current weight of dumbbells
As mentioned above, the Sandow system is universal, but the weight of the shells must be selected correctly, taking into account the physical data and age of a particular person.
Friedrich Wilhelm Müller (real name Sandow) was a fairly experienced athlete and recommended not only weight training, but also using his own body weight. But if we return to the topic of dumbbells, it is worth noting that, according to the recommendations of the author of the system, it is better for teenagers aged 12 to 14 to use dumbbells weighing 250-500 g. For those who are 14 years old, but not yet 18, weights within 1.5-2.5 kg. In essence, such exercises can be defined as
At the same time, the Sandow system implies an increase in the weight of shells every 30 days of stable training. For adolescents under 14 years of age, this figure is 250 g, young men under the age of 18 can increase their weight by 0.5 kg every month, while those who have already reached the age of majority can add 1 kg each.
Static exercises
Also, the Sandow training system implies an additional effect on the muscles during the day (after or before training). This refers to tension without the use of dumbbells. We are talking about muscle contraction, say, while reading or relaxing in a chair. Moreover, the cuts must be constantly intensified.
Such a load system, which can be defined as isometric or static, was used in China, but when it began to be practiced in Europe, it caused a real boom.
Evgeny Sandow himself, applying the principles of static tension of tendons and muscles during training, achieved a significant development of strength indicators. This effect is complemented by the fact that body weight does not increase when using isometric tension, but endurance and strength increase greatly.
Exercises
Because the Sandow system - This is a set of specific exercises, it is worth considering specific examples:
1. It is necessary to stretch your arms with dumbbells apart at shoulder level, turning their inner side up. After that, you need to bend your arms so that the dumbbell is above your shoulder, without lowering them at the same time. Moreover, the arms themselves must be stretched out strongly enough for a noticeable muscle tension.
2. The same exercise, only the arms are bent at the same time, and not in turn.
3. Stretch the inner side of the arms forward and, tensing the muscles, bend them in turn so that the dumbbell is at shoulder level. Top part limbs should be close to the sides. Shoulders and elbows are down. During extension, the arm should be completely straight. This exercise trains the biceps.
8. The arms are extended to the sides at shoulder level and at the same time quickly rotate on the axis of the forearm. In order to diversify the load, you can bend the brushes back and forth. The muscles of the hands and forearm develop.
9. The same exercise, only in this case you need to take the dumbbells by the ends and rotate them from left to right.
10. Dumbbells must be placed on the floor so that they are along the outer sides of the feet. In this case, the handle will approach the toe. Next, you need to bend over and lift the dumbbells, and then take an even position of the body. The next movement is to turn half a turn to the left and raise the right forearm at a right angle to the body at waist level. From this position, you need to make a strong lunge with your right hand and left foot. After that, the starting position is quickly taken. Such an exercise helps to stretch the muscles and develops the wide dorsal, pectoralis major, deltoid muscles, as well as the legs.
11. The same exercise, only you need to turn to the right. This means that the left forearm will have to be raised to the waist, and the lunge is made with the right foot and left hand.
12. Push-ups. In this case, we are talking about an exercise familiar to many, during which horizontal position with an emphasis on socks and hands, you need to lower and rise. The whole body in this case (from head to heels) should be a straight line. The knees, respectively, cannot be bent either. It is important to pay attention to the fact that the chest and knees do not touch the floor surface.
The Sandow system, whose exercises are not focused on working with a lot of weight, makes it possible to get amazing results in magnification. The main thing with this approach is the quality of the execution technique.
