Anokhin's volitional gymnastics is an easy way to stay toned. What is volitional gymnastics Anokhin Perform each movement with the greatest muscle tension
Anokhin's strong-willed gymnastics found its first admirers more than a hundred years ago, at the beginning of the twentieth century. Due to its simplicity, safety and effectiveness, this exercise system is still in demand. Anokhin’s gymnastics is chosen by people who want to quickly get their body in order or keep it in good shape without much effort. They are ideal for those who do not have time for fitness rooms or for medical reasons cannot play sports.
Doctor-athlete
Alexander Konstantinovich Anokhin, born in 1882, was an excellent doctor, but his true passion was sports and a thirst for knowledge of human capabilities. Living and working in Kyiv, Anokhin in every possible way promoted a healthy lifestyle, trained weightlifters, and himself was a role model, surprising those around him with his enormous physical strength and athletic figure.
But he was not strictly a practitioner. Alexander Konstantinovich was interested in the deep nature of things; he tried to create a system of exercises that primarily develops physical strength, not muscles. At the head of the system, he placed a person’s ability to subordinate individual muscle groups through willpower. Anokhin excluded any external influence from his volitional gymnastics: barbells, dumbbells, exercise machines. All muscle work was accomplished through internal volitional effort. In this case, the most important role was given to proper breathing and full concentration of attention on the necessary muscle groups.
After Anokhin, there remained a lot of theoretical and practical materials written by him under the name Ross, but the book “Volitional Gymnastics. Psycho-physiological movements". It has been reprinted several times and still remains a complete teaching aid. It not only describes all the exercises in detail, but also provides a detailed theoretical justification for the effectiveness of this gymnastics.
Briefly about the essence of volitional gymnastics
Anokhin’s system is very easy to master even for non-athletic people. The exercises are intuitive and technically simple. A person performs gymnastic movements, while consciously and concentratedly tensing certain muscle groups. At its core, Anokhin’s system resembles modern isometric exercises, but its main difference from them is the complete absence of third-party influence: exercise machines, dumbbells, weights, and other equipment.
The main gymnastic tools are the will and nerve impulses that are sent to the muscles. During Anokhin’s volitional gymnastics, a person clearly imagines overcoming an imaginary effort. The better the imagination is used, the more the muscles are loaded. With proper concentration, the body works in the same way as when lifting or pushing away real weights.
Anokhin said that without nerves, muscles can be considered dead capital. Huge muscles don't mean huge strength. He liked to cite examples of cases where slender people lifted incredible weights, broke chains, or ran at incredible speeds in dangerous situations. Anokhin believed that every person has a hidden reserve of powerful forces, and the key to this reserve is the nervous system or will.
The Russian volitional gymnastics he created is based on this belief. Willpower is a reliable and always available means with which you can give your muscles a varied load at any time. Anokhin argued that, in addition to a toned, strong and agile body, his gymnastics gives a person invaluable skills: the ability to control and feel his own body at a completely new level, as well as the ability to use the body’s hidden reserves of his own free will, and not just in borderline situations.
Breath
Anokhin considered correct breathing to be a mandatory and most important element of volitional gymnastics. In his book, he devoted an entire section to breathing, convincing readers that inhalations and exhalations taken at the wrong moment, convulsive breathing, and holding it nullify the effect of volitional and physical efforts. To prevent this from happening, at first you need to carefully control every inhalation and exhalation when performing gymnastics, until correct breathing becomes automatic. This may take a few days or a couple of weeks, but such an extremely useful and important skill should not be neglected. It is no coincidence that Anokhin described a breathing pattern for each volitional gymnastics exercise.
Basic principles of the Anokhin system
Before you start practicing according to Anokhin’s system, it is important to learn and master its main principles. This will help you perform exercises more meaningfully, learn to control your movements, understand and analyze sensations in the muscles, and most importantly, improve the final result.
- Concentration. Movements are performed with maximum concentration.
- Voltage. The muscles must be loaded with extreme tension; this is achieved through the effort of will and imagination, that is, simulating a certain load.
- Localization. You need to learn not to dissipate energy, but to focus effort on the right muscles and muscle groups. Gradually, this skill improves; over time, a person can easily move volitional effort to different muscles and change the intensity of the load at will.
- Impeccable technique. In volitional gymnastics, the quality of exercises is much more important than their quantity. It is better to do the exercise three times correctly than ten times incorrectly. Strength will definitely come with time, but mistakes in technique or breathing that have become a habit are very troublesome to get rid of.
- Continuity. There should be no breaks in the exercise program. Gymnastics should become an indispensable and welcome part of every day, without exception.
- Visualization. Anokhin recommended practicing naked or in sports shorts in front of a mirror to see how the muscles work.
Advantages of the Anokhin system
In accordance with the opinions of those who have already tried the set of exercises in practice, the set of exercises has the following advantages:
- Efficiency. Gymnastics takes a total of only 20 - 30 minutes a day, but can radically change a person’s appearance and well-being in a few weeks.
- Safety. You have to try very hard to injure yourself while doing Anokhin’s volitional gymnastics. All exercises are performed smoothly, without external loads, all muscle tension is created by internal volitional effort.
- Focus. Volitional effort can be transferred to the desired muscle group. For example, you can pump up your biceps or calves more strongly, if necessary.
- Simplicity. The exercises are technically simple and the movements are natural. To practice, all you need is desire, 20 minutes a day and a small room.
- Special skills. The system trains not only the body, but also the will, the ability to concentrate and control one’s body. These skills are useful in a variety of areas of life.
- Saving time and money. Anokhin's gymnastics takes very little time; it can be done at home or in the office. Therefore, in order to quickly regain muscle tone and a toned figure, you do not need to spend money on a swimming pool, fitness room, personal trainer or home exercise equipment.
Restrictions
There are practically no restrictions for classes according to the Anokhin system. The author himself in his book prohibited only children from doing gymnastics. Otherwise, the exercises are available to everyone whose immediate health allows. As evidenced by numerous reviews. Volitional gymnastics is dangerous for injured muscles and tendons that need rest. You should not exercise during exacerbations of chronic ailments of the joints and spine, during flu, colds, or fever. But these warnings are most likely unnecessary; a reasonable person would not put stress on the body during an illness, when the body needs all the resources to recover.
Program
There are 15 exercises in Anokhin’s system in total. All of them are in strict order; the author categorically prohibits changing them in places or excluding them from the program. A valid reason may be illness; for example, if your knee hurts, you can exclude squats.
Exercises are performed twice a day: morning and evening. Each exercise is done 10 times, but it all depends on the physical capabilities of the person. If you don’t have enough strength and endurance, then you need to do the maximum amount with maximum effort and correct technique. Each exercise takes 5-6 seconds, so 10 repetitions last about a minute.
The initial program for beginners lasts 12 weeks. The first two weeks you need to do the first five exercises. This makes it possible to gently get used to volitional gymnastics and master proper breathing and rhythm of movements. Then every week one exercise from the list is added to the complex. In the 12th week, a person will perform 15 exercises in the morning and evening, which will take him a total of half an hour.
To get maximum effect, you should follow these recommendations:
- Gymnastics are performed twice a day, best before breakfast and before bed. Ideal time: in the morning at least half an hour before meals or an hour after breakfast, and in the evening half an hour before dinner or a couple of hours after it.
- Before exercise, the room should be ventilated.
- After gymnastics, you need to take a shower and dry yourself thoroughly with a towel.
- For Anokhin’s system to give the best results, it is advisable to get enough sleep (on average 8 hours) and observe moderation in food. Of course, lack of sleep is a problem of our time, but for the sake of good health and good mood, together with gymnastics, you can instill in yourself another useful skill: go to bed early.
results
Gymnastics has a beneficial effect on people with different constitutions. Over the course of 12 weeks of the program, both an overweight man, a thin girl, an elderly person, and an athlete receive noticeable changes in their well-being and appearance. Strength in the muscles and ease of movement appear, posture is straightened, overall endurance increases, in addition to the muscles, joints and ligaments become stronger. Thanks to Anokhin’s system, the functioning of the heart and lungs improves, the skills of proper breathing and the ability to concentrate are strengthened.
Reviews from practitioners of Anokhin's volitional gymnastics
Of course, there are people who criticize Anokhin’s system, but their complaints are most often associated with inflated expectations. A person sees that his muscles are not growing and begins to blame exercises that are designed for a completely different effect. Gymnastics is primarily aimed at developing strength, endurance and willpower, and muscle definition and slight growth are pleasant bonuses.
More often than not, the exercise system receives the most flattering reviews. Anokhin’s volitional gymnastics, according to the people who practice it, has a complex positive effect on the body.
Those who used the set of exercises noted a significant increase in endurance, strengthening of the immune system, and the appearance of the outlines of different muscle groups. People who worked at the computer for a long time felt an improvement in their posture and the disappearance of pain in the back and cervical spine. Former athletes who left classes for medical reasons, practicing volitional gymnastics, noted weight loss, an increase in the overall tone of the body, an increase in strength and endurance, and the disappearance of flabbiness in previously trained muscles.
Set of exercises
When performing exercises, it is worth remembering that they must be done in exactly the order recommended by Dr. Anokhin:
- Feet approximately shoulder-width apart, both arms out to the sides, fists clenched, palms facing up. Then the arms are bent at the elbow until the fists touch the shoulders, while inhaling through the nose. In the reverse movement, the fists turn 180°, and the arms extend to their original position with an exhalation. You need to imagine how your arms, when bending, lift a large weight, for example, weights, and when unbending, it’s as if they are pushing away something massive.
- The stance does not change, but the body is slightly tilted. Arms are straightened in front of you. First, the hands spread to the sides, as if stretching a mental expander, at the same moment an even breath is taken through the nose. Then, with an exhalation, the hands are brought back to their original position, as if squeezing an invisible hard ball.
- Lie on the floor or bed. The body is straight, hands behind the head. Imagine that weights are attached to your legs. Raise one leg, then lower it without touching the floor, and at the same time raise the other leg. The body must remain motionless. Breathing without delays or jerks, exhale through the mouth, inhale through the nose.
- Place your hands on the back of a chair or on a high windowsill. Straighten your body, rise on your toes. Do a deep squat, tensing the leg muscles with a willful effort, as if there is a large weight on your shoulders, touch your heels with your buttocks, which should remain raised. Inhale air when squatting, exhale when rising.
- The back is straight, the legs are slightly apart, the arms are spread to the sides and bent at the elbow at a right angle. At the first stage of the exercise, the arms are straightened upward with effort, as if lifting a log above the head; when the arms return to their original position, one can imagine that they are closing a heavy hatch. Inhale as you raise your arms, exhale as you lower them.
- Take a lying position, imagine a heavy plate on your back, start doing slow push-ups, but without letting your chest touch the floor. Inhale as you move your body down, exhale as you lift your body.
- The back is straight, both arms are directed to the sides, during the exercise only the fists, clenched and turned palms down, move, they rise and fall in a mirror, as if trying to lift a weight or press something. Breathing without delays or jerks, exhale through the mouth, inhale through the nose.
- Lie on the floor, fold your palms on your chest, you can even create additional pressure with them, imagine a heavy plate on your chest and do chest lifts. The legs and lower torso should remain motionless. Exhale when raising the chest, inhale when lowering it.
- The legs are slightly apart and slightly bent at the knees, the body is tilted, the arms are initially lowered along the body. Then you need to imagine skiing down the mountain, your hands seem to make pushing movements with sticks, with effort rising to shoulder height and with effort returning to the starting position. In addition to your arms, you need to tense your abdominal and back muscles. Breathing is smooth and without jerking; it is desirable that the exhalation coincides with maximum effort.
- Stand straight, feet together, place your hands on the back of a chair or other sufficiently high support. With effort, simultaneously lift the toes of both legs while inhaling and lower while exhaling.
- Stand up straight, lower your arms along your body, press your elbows to your sides, clench your fists. Imagine that your hands are alternately lifting heavy dumbbells, bending at the elbows, and when straightening, they are pushing down something stubborn. Breathing is smooth and without jerking; you need to try to ensure that the exhalation coincides with maximum effort.
- Stand up straight, legs slightly apart, clasp your outstretched arms above your head, turn your body to the side 90° and forcefully bend, return to the starting position, and then immediately make the same tilt in the other direction. Exhale when bending the body, inhale when lifting it.
- The body is straight, feet are parallel, hands rest on the windowsill or back of a chair. Perform calf raises, imagining a heavy weight on your shoulders. Exhale when the body rises to the toes, inhale when lowered to the heels.
- The legs are apart and bent at the knees, the bent arms are located along the body, the elbows are pressed to the body, the body is tilted. The pose resembles that of a skier riding down the mountain. Both arms, exhaling, straighten at the elbows, and then, while inhaling, forcefully return to their original position, the shoulders and body are motionless, the movement imitates pushing away from the snow with sticks.
- Stand up straight and make movements as if your hands are alternately lifting heavy weights from your shoulder. Breathing is smooth and without jerking; it is desirable that the exhalation coincides with maximum effort.
Regular and proper exercise will help you achieve remarkable results.
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 thinking apparatus (brain) and nervous system depends on the correct functions of our body, and once mental balance is disturbed, a person loses his will, calmness, and previous relative well-being - in a word, “gets unsettled” in everyday life.
Life rushes forward with giant steps. Those who did not have time, those who were a little tired, fell behind, 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 don't need athletes, we don't need outstanding strongmen. Nowadays, when a busy person does not have a free moment for pleasure, it is ridiculous and impractical to propose complex rules and sophisticated gymnastics systems. Moreover, it is unthinkable to suggest going in for sports * (We leave this to the conscience of the author, without agreeing with him.). Sport is a good thing, but it requires 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 nerves of iron to control our body. All our muscles are the obedient servant of our brain. We offer just such a system, which does not recognize either weights or complex gymnastic apparatus, 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 passed: Swedish gymnastics, systems: Sandow, Kister, weights, wrestling, boxing, gymnastics, running, horse 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 a few, are of little use One system will develop muscles, but will 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 will lose health.
A big waste of time, hard work, but little health, little strength.
Many people mistakenly think that the one who lifts heavy weights or who has monstrously developed muscles is the strongest person.
Fatal delusion! Do we not see before us thousands of examples where people who are apparently weak can endure enormous stress and overcome work that is beyond the strength of an athlete? Don't you know examples when weak people, under the influence of irritation of the nervous system, showed great strength and broke off iron parts, for example, bed legs, etc.?
Never forget that your brain and nerves control you. “Gymnastics of the nerves,” in the words of the famous physiologist Dubois-Reymond, is what we offer you.
There are three representatives of this system abroad. In New York its representative is Seymour Dudley, in Turin - Werheim and in Prague - Proshek. We, in the Soviet Union, have this system for the first time.
Let me point out that we acted completely independently. There cannot be 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 movements, based on the psychology and physiology of the motor system, that we give.
In conclusion, a characteristic and clear example of the influence of the new system on health and well-being. For 18 months I was forced to lead this 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 thanks to the fact that every day, before going to bed, for 3 to 5 minutes I just did “internal gymnastics” of the nerves and muscles, I not only was never sick, was not overworked, but retained the same muscle size that he acquired through five years of continuous work and various types of sports.
The best evidence can be the following measurements (in centimeters):
Height - 168 s. Torso - 102 - 110 s.
Neck - 39 - 47 s. Hand - 40 s.
Caviar - 381/2 p.
Height - 168 s. Torso - 104 - 112 pp.
Neck - 39 - 46 s. Hand - 401/2 s.
Forearm - 32 s. Thigh - 57 s.
Caviar - 39 p.
Favorable reviews from foreign general and specialized press, and especially the strong opinion of Prof. Guppe and other doctors, leave no doubt about the expediency and enormous significance of this system, to the presentation of which I now proceed.
By exercising according to our system, which is based on precisely verified experiments and is consistent with strictly scientific findings, 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. In this case, the heart works normally, without backbreaking work, as with other physical exercises. 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 precise instructions on how to breathe during exercise. The nervous system constantly and regularly works, but without fatigue, but physiologically developing the entire system of the human body. Finally, all muscles develop vigorously and evenly, creating a beautiful, slender and agile body.
Hygienic significance of indoor gymnastics.
Human life occurs in two phases: day and night, movement and rest, wakefulness and sleep. Mysterious forces return the energy expended during the day to the body during sleep. An overtired brain regains the ability to think and create; a muscle that is mortally tired in the evening works the next morning with the established strength. The body resembles an electric battery, which is charged with energy at night in order to use it up during the day. It is difficult, however, to study the essence of this mysterious charging and discharging. We only know that during sleep all organs seem to work with weakened energy. The activity of the heart and blood circulation is slow; the same with breathing. The brain and nervous system are inactive, only certain parts of the subconscious work in dreams and some motor nerves are in a state of irritation, which can be observed in the sleeping person in the form of certain involuntary muscle movements.
In the morning there is a transitional stage from sleep to wakefulness: awakening. The awakening dog yawns, straightens its limbs and does a few stretches. When a bird wakes up, it smoothes its feathers with its claws and spreads its wings; a person awakening instinctively yawns and stretches; he either artificially lengthens the state of awakening, indulging in it for a longer time, or shortens it forcibly, jumping out of bed with both feet at the same time and taking an awakening cold bath. A healthy person immediately after waking up acquires his usual vigor; weak or sick people continue to feel tired and struggle with this feeling throughout the day. The products of fatigue produced by the body during work are retained in the body. Night is not able to destroy them, and during the day this condition 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 revitalizes our body, we soon feel disposed to make some movement with an arm or leg. The body comes to life again. When we finish our exercises a few minutes later, we are revived again, enjoying the sunshine and ready to face the day with all that it brings to us. Cheerfulness of spirit is combined with a feeling of strength in the muscles, we feel how the blood quickly flows in our veins, each new deep breath makes us more alert and healthy. This is the beneficial effect of gymnastics, the first hygienic part of our morning toilet.
There is also another noticeable result of gymnastics, which can hardly be appreciated. Normally, the stomach and intestines are also in a certain state of rest during the night. A healthy person produces gases, the expulsion of which is facilitated by gymnastics. It is felt immediately. The expulsion of gases is a precursor to the release of feces, so gymnastics promotes bowel movements.
Download video For free.
Via direct link.
Read a book For free.
Online on our website.
Download a book For free.
Via direct link.
16:43 16.01.2015
Contents Introduction. Hygienic significance of indoor gymnastics. The role of breathing. Concept of breathing exercises. Daily breathing exercises. Exercise technique to develop lung capacity. How to exercise. Exercise hygiene. About hardening. What to do without a teacher. Description of movements. Timetable of classes. The use of volitional gymnastics exercises for certain diseases. The main requirements that a properly developed body of a man and woman must satisfy. Appendix: Summary table of exercises.
DOCTOR A.K. ANOKHIN
(B. ROSS)
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 thinking apparatus (brain) and nervous system depends on the correct functions of our body, and once mental balance is disturbed, a person loses his will, calmness, and previous relative well-being - in a word, “gets unsettled” in everyday life.
Life rushes forward with giant steps. Those who did not have time, those who were a little tired, fell behind, 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 don't need athletes, we don't need outstanding strongmen. Nowadays, when a busy person does not have a free moment for pleasure, it is ridiculous and impractical to propose complex rules and sophisticated gymnastics systems. It is even more unthinkable to suggest playing sports* (We leave this to the conscience of the author, without agreeing with him.). Sport is a good thing, but it requires 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 nerves of iron to control our body. All our muscles are the obedient servant of our brain. We offer just such a system, which does not recognize either weights or complex gymnastic apparatus, 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 passed: Swedish gymnastics, systems: Sandow, Kister, weights, wrestling, boxing, gymnastics, running, horse 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 a few, are of little use One system will develop muscles, but will 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 will lose health.
A big waste of time, hard work, but little health, little strength.
Many people mistakenly think that the one who lifts heavy weights or who has monstrously developed muscles is the strongest person.
Fatal delusion! Do we not see before us thousands of examples where people who are apparently weak can endure enormous stress and overcome work that is beyond the strength of an athlete? Don't you know examples when weak people, under the influence of irritation of the nervous system, showed great strength and broke off iron parts, for example, bed legs, etc.?
Never forget that your brain and nerves control you. “Gymnastics of the nerves,” in the words of the famous physiologist Dubois-Reymond, is what we offer you.
There are three representatives of this system abroad. In New York its representative is Seymour Dudley, in Turin - Werheim and in Prague - Proshek. We, in the Soviet Union, have this system for the first time.
Let me point out that we acted completely independently. There cannot be 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 movements.
These are the principles of movements, based on the psychology and physiology of the motor system, that we give.
In conclusion, a characteristic and clear example of the influence of the new system on health and well-being. For 18 months I was forced to lead this 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 thanks to the fact that every day, before going to bed, for 3 to 5 minutes I just did “internal gymnastics” of the nerves and muscles, I not only was never sick, was not overworked, but retained the same muscle size that he acquired through five years of continuous work and various types of sports.
The best evidence can be the following measurements (in centimeters):
Favorable reviews from foreign general and specialized press, and especially the strong opinion of Prof. Guppe and other doctors, leave no doubt about the expediency and enormous significance of this system, to the presentation of which I now proceed.
By exercising according to our system, which is based on precisely verified experiments and is consistent with strictly scientific findings, 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. In this case, the heart works normally, without backbreaking work, as with other physical exercises. 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 precise instructions on how to breathe during exercise. The nervous system constantly and regularly works, but without fatigue, but physiologically developing the entire system of the human body. Finally, all muscles develop vigorously and evenly, creating a beautiful, slender and agile body.
Hygienic significance of indoor gymnastics.
Human life occurs in two phases: day and night, movement and rest, wakefulness and sleep. Mysterious forces return the energy expended during the day to the body during sleep. An overtired brain regains the ability to think and create; a muscle that is mortally tired in the evening works the next morning with the established strength. The body resembles an electric battery, which is charged with energy at night in order to use it up during the day. It is difficult, however, to study the essence of this mysterious charging and discharging. We only know that during sleep all organs seem to work with weakened energy. The activity of the heart and blood circulation is slow; the same with breathing. The brain and nervous system are inactive, only certain parts of the subconscious work in dreams and some motor nerves are in a state of irritation, which can be observed in the sleeping person in the form of certain involuntary muscle movements.
In the morning there is a transitional stage from sleep to wakefulness: awakening. The awakening dog yawns, straightens its limbs and does a few stretches. When a bird wakes up, it smoothes its feathers with its claws and spreads its wings; an awakening person instinctively yawns and stretches; he either artificially lengthens the state of awakening, indulging in it for a longer time, or shortens it forcibly, jumping out of bed with both feet at the same time and taking an awakening cold bath. A healthy person immediately after waking up acquires his usual vigor; weak or sick people continue to feel tired and struggle with this feeling throughout the day. The products of fatigue produced by the body during work are retained in the body. Night is not able to destroy them, and during the day this condition 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 revitalizes our body, we soon feel disposed to make some movement with an arm or leg. The body comes to life again. When we finish our exercises a few minutes later, we are revived again, enjoying the sunshine and ready to face the day with all that it brings to us. Cheerfulness of spirit is combined with a feeling of strength in the muscles, we feel how the blood quickly flows in our veins, each new deep breath makes us more alert and healthy. This is the beneficial effect of gymnastics, the first hygienic part of our morning toilet.
There is also another noticeable result of gymnastics, which can hardly be appreciated. Normally, the stomach and intestines are also in a certain state of rest during the night. A healthy person produces gases, the expulsion of which is facilitated by gymnastics. It is felt immediately. The expulsion of gases is a precursor to the release of feces, so gymnastics promotes bowel movements.
All these are very important advantages of morning exercises and thanks to it, the morning toilet acquires proper hygienic importance. Morning toilet, i.e. the transition from a sleepy state to a waking state should not be primarily aesthetic and consist of brushing hair, skin and teeth and putting on clean underwear and a tie; the hygienic part of it should ensure internal cleansing of the body, refresh and revitalize the body and spirit, and thereby promote not only superficial aesthetic, but also deep, healthy beauty.
You need to stand in front of the mirror, assume a friendly appearance and promise yourself to maintain this appearance throughout the day. Gymnastics gradually strengthens the will, and if the latter is focused on that. in order to control your facial muscles and assume a friendly appearance, then this has done a lot both for the peaceful and calm state of your inner “I”, and for the good mood of those around you. We must remember that gymnastics should be mainly an exercise of the muscles, but its meaning is much broader. Muscle contraction serves to exercise and strengthen muscle fibers, but it also affects the blood vessels passing inside the muscles, which are either compressed or (when muscle pressure is released) dilate. In this way, gymnastics of blood vessels occurs and, moreover, only those that are under the direct influence of muscle pressure. When, due to pressure acting on the muscles from many directions, the blood content in the muscles decreases and the blood is forced to be directed to other places, there is an increased flow of blood into other free-lying blood vessels. At the same time, blood in increased quantities flows into other blood vessels distant from the muscles, which thus, with frequent exercise of the muscles, are filled either stronger or weaker. This is how gymnastics of the walls of blood vessels occurs, and if the expansion of blood vessels does not exceed moderate limits, then the vascular system maintains a healthy average tension and is far from that unpleasant process, which is known as calcification of blood vessels (arteriosclerosis).
With this gymnastics, heart gymnastics occurs simultaneously. The latter learns to adapt to various movements, i.e. deliver more blood to working, and therefore more in need of blood, organs.
There is also gymnastics of the intestines, which, thanks to the movements of the abdominal muscles, are either compressed or expanded; all the blood and lymphatic vessels passing through the abdominal cavity are exercised, on the normal state of which the supply of the digestive organs with blood of good composition and with the proper speed of flow depends. Further, feces particles do not linger in the folds of the intestines and do not form poisons. Nutrients are properly prepared for absorption and assimilation, and there are no substances in the body that, like fat, half-burnt, only burden the body rather than benefit it.
Finally, gymnastics affects the brain and nervous system not only because it increases metabolism and leads to fluctuations in the degree of filling of the blood and lymphatic vessels of the brain, but also because it attracts the central nervous organs to activity as mental leaders of all exercises and movements. Each consciously made movement represents as much a central process in the brain as a peripheral one in the organs producing the movement. Thanks to this, any gymnastics is also mental gymnastics, and this kind of gymnastics is good as an excellent addition to other mental gymnastics, mental work, since it involves completely different parts of the brain in activity.
The role of breathing.
The purpose of breathing is to supply the body with oxygen, and, on the other hand, to free it from carbon dioxide - a product of decomposition in metabolism. The body absorbs carbon in the diet, extracting it mainly from leaves and vegetables, seeds and fruits, from the juices of various plants (and products prepared from them, such as sugar), then from bread, meat, milk, and beer. During metabolism, carbon combines with oxygen. Finally, carbon dioxide gas is produced, released by the lungs. In addition to carbon dioxide, the lungs emit other harmful respiratory products, however, in much smaller quantities. Carbon dioxide is, in the economy of nature, a product of all kinds of combustion, decay, decomposition; This alone explains its great toxicity.
As a product exhaled by humans, it is nothing more than lung feces. And the feeling of disgust, this natural instinct, should have protected people from inhaling the gaseous feces of other people in rooms with stale air.
Let's look at different breathing methods and figure out which one is the best and most appropriate. We distinguish four areas of breathing: clavicular breathing, thoracic breathing, abdominal breathing and lateral breathing.
Clavicular breathing expands mainly the upper part of the chest. The abdomen is retracted, the diaphragm presses upward, the ribs, shoulders with shoulder blades, and collarbones are raised. This method of breathing should be considered the most harmful when used. the amount of air drawn in is the smallest, because the smallest part of the lungs breathes in the anterior pointed edge of the chest. In addition, a relatively small amount of air is drawn in with this method only with great tension (and, moreover, of the neck muscles). Even minor lifting of the shoulder blades and collarbones requires extreme effort. And, above all, drawing in air through the nose - the only correct breathing in this way - is very difficult, almost completely eliminated.
Thoracic breathing occurs by raising the entire chest, causing the stomach to retract. The collarbones rise somewhat upward (involuntarily), but this, however, is not yet clavicular breathing. The breast takes the form of a beautiful and elastic convexity. The lungs are only half filled, the lower lobes of the lungs do not participate in breathing.
Abdominal breathing is caused mainly by the activity of the diaphragm, that large muscle that extends through the mediastinum between the thoracic and abdominal cavities and, at rest, projects like a dome into the chest. With this method of breathing, the diaphragm changes its position, turns its dome down towards the abdominal cavity, presses on the (front) wall of the abdomen, which, due to its elasticity, protrudes somewhat forward. When exiting, the abdominal wall returns to its previous position, perhaps even pulled back somewhat.
Lateral breathing again activates only a small part of the lungs. In this case, the chest is only slightly tense, the stomach does not protrude forward at all: but a rather strong expansion of the sides is observed if, for example, you rest your hands on your hips.
Regarding the different breathing methods from the point of view of hygiene and breathing technique, we must say that clavicular and lateral breathing should not be used at all. Anyone who is already accustomed to breathing only in such ways is harmed by a very slight systematic undermining of nutrition and, without paying due attention to this, risks completely losing the ability to breathe deeply, an ability that he can regain only through diligent and patient exercises. The parts of the lungs that do not take part in breathing and are not cleansed are wide open to diseases of all kinds, especially tuberculosis.. The respiratory muscles weaken, the chest decreases in volume, and the cartilage that gives the chest greater mobility suffers from inactivity; they harden and, like the respiratory muscles, lose their elasticity. The amount of air inhaled becomes minimal.
Finally, the elasticity of the lungs also decreases. What should happen to blood that does not receive enough oxygen? All tissues of the body are poorly nourished, not excluding nervous tissues, which lose strength and desire to give new impulses to the respiratory muscles and the whole body in general. And after all this, they also complain about fatigue, shortness of breath, tightness in the heart, lack of appetite, constipation, dilated veins, etc. Insufficient breathing harms the body; the latter, in turn, does not sufficiently nourish the respiratory organs, and so the circle is closed, the person falls ill.
More abundant nutrition of the lungs is provided by thoracic and abdominal breathing. Of course, pure chest breathing requires a certain amount of tension; In this case, convulsive tension of the neck muscles is also inevitable; It is therefore unlikely that anyone would constantly breathe in this way.
The most natural and comfortable, simplest and at the same time sufficient breathing is abdominal breathing.. Of course, most people have no idea about this method of breathing. But there is nothing easier than this method, if you understand it according to the instructions given below. We therefore recommend this breathing method for everyday use.
The situation is different with stronger stress (sports and games, rowing, mountain climbing, etc.) and professions in which breathing plays a smooth role (singers, artists and speakers). A combination of thoracic and abdominal breathing is needed here - full breathing is completely inevitable here. But without special reasons, we consider it necessary to use this method daily (through gymnastics), so that the lungs do not lose their ability to perform comprehensive activities.
Full breathing occurs as follows; the diaphragm contracts and pushes out the anterior abdominal wall, at the same time the middle chest cavity expands greatly, as during chest breathing, and the upper part of the chest also expands and rises. At the last moment of the act of exhalation, the lowest part of the abdominal cavity is somewhat drawn inward, so that the chest, raised by air, receives a fulcrum. And from this moment, with strong and prolonged use of the voice, a possibly slower and more gradual exhalation begins. This is mainly what exhalation gymnastics consists of (when inhaling, you should not raise your shoulders; they move only slightly downward).
Finally, we must make one more, essentially self-evident, indication, namely, that inhalation should only be done through the nose. The nose plays the role of a filter for the lungs. The nose has many constrictions and convolutions. Dust drawn in with the air, before entering the lungs, is moistened, preheated and, in this way, cleaned and neutralized. Cold, dry and dusty air, entering directly into the lungs through the mouth, can cause severe inflammation, in any case, catarrhal phenomena; the resulting dryness in the pharynx is also very unpleasant and harmful to health. It must be borne in mind that the lungs fill with air better when inhaling through the nose than through the mouth. The fear of making an unpleasant sound through the nose has no basis, because, firstly, when breathing through the mouth, noise, wheezing and snoring are more likely to occur than when breathing through the nose; secondly, after a small test, silent breathing through the nose is achieved without much difficulty (it’s another matter when there are pathological and anatomical obstacles, growths, etc. in the nose, which can, for the most part, be removed surgically). The nasal openings should not be tightened, as when sniffing and blowing the nose, but, as much as possible, widen; In this way, it is possible to breathe silently (and even almost imperceptibly) through the nose, even when short and rapid breathing is required.
The concept of breathing exercises.
The exercises that will now be discussed should give a person complete control over his respiratory activity and the opportunity to always keep his respiratory organs in a healthy state.
The basic rule of breathing exercises is to do all exercises in clean, fresh and not particularly cold air. Breathing is done through the nose, all muscles should be as free as possible, all convulsions and all unnecessary tension should be avoided. An even body position goes without saying. The exercises are done with the greatest calm and attention. Any too hasty step forward can have bad consequences.
Before you begin the exercises in the proper sense of the word, you need to spend a little time acquiring some skills in breathing functions and being able to concentrate these functions in the lungs.
Do:
- clavicular breathing;
- chest;
- abdominal;
- lateral;
- complete
and even during this first experiment, make sure that the exhalation is as slow as possible, accompanied by a prolonged whistling sound. Others will be disturbed by the reflection in the mirror; Let him try to localize different ways of breathing, guided by feeling.
Under no circumstances should any other exercises be undertaken until full control of one’s respiratory functions is observed.. The most difficult thing to learn is abdominal breathing, especially for women. For this exercise you should do the following:
lie down, dressed as lightly as possible, preferably naked, and breathe deeply; At the same time, keep your hand on the stomach, in the navel area, and make sure that the stomach rises when inhaling (and the more the better), and when exiting, it gradually slowly falls.
In this way, you can easily learn abdominal breathing.
Daily breathing exercises.
- Take a full breath. Hold the air in your lungs for some time (from 5 to 10 and 15 seconds) and then exhale it slowly (6 to 8-10 times in a row).
- Take a full breath, hold the air for a few seconds and then vigorously push out a very small part of it, hold your breath again for a few seconds (do not inhale) and exhale part of the air again. Continue this until all the air drawn into the lungs is released with such breaks (do all this 3-5-8 times in a row). During this exercise, tension should be avoided at all costs.
- Close one nasal opening and take slow but vigorous full breaths. Then close the other nasal opening and do the same (6 - 8 - 10 times in a row).
- If there is a prolonged whistling sound, release the air, then hold your breath as long as possible, then inhale quickly and plentifully through the nose, however, only let the air into the chest with the abdominal wall drawn in (from 6 - 8 - 10 times in a row) .
- Exhale in exactly the same way, hold your breath in exactly the same way, and then do vigorous breathing (6-8-10 times in a row).
- Take a full breath and release the air with an ever-increasing sound WITH.
- The same thing, but with the difference that whistling WITH begins strongly when exhaling and gradually weakens.
- The same thing, but when exhaling WITH It sounds weak, then slowly intensifies, and towards the end of the exhalation it gradually weakens again.
- Clavicular breathing (in order to daily and thoroughly introduce clean air into the outermost part of the lungs). Do each of these exercises 3-5-8 times in a row.
Exercise technique for developing lung capacity.
Exercise one. Stand up straight before exercising. Raise your head slightly upward. Arch your back. Chest forward. Feet together. Place your hands on your sides. Slowly, without haste, take a deep breath to the extreme limit, when you feel that your entire chest is full of air. After inhaling, hold your breath for a few seconds and then, again slowly, without jerking, exhale.
Need to follow so that your chest expands as follows:
Inhale. First, the lower lateral edges of the ribs expand, then, approximately in the middle of the inhalation, the sides begin to expand and the front of the chest, near the collarbones, begins to rise. It is necessary to accurately observe this gradualness in the movements of the chest.
Exhale. First of all you must hold motionless the entire chest in the position in which she is after a deep breath. Exhalation is done through the diaphragm, which draws in the stomach, pressing on the lungs. This first stage of exhalation is the longest. When the air is “squeezed out,” you slowly lower your sides, and the entire chest takes on its normal appearance.
Then inhale again, pause and exhale again. It is impossible to say how long inhalation and exhalation can last, since it depends on the individual (physique, physical development, exercise, etc.). The pause should not be very long. We give the following rule: take a watch (with seconds), start inhaling and watch how long it lasts, for example, 6 seconds, pause for 4 seconds. and exhale for 5 seconds. These are the numbers you should stick to in the future. After 5 - 6 days, when you can easily perform all the exercises in 15 seconds, you can increase your inhalation and exhalation, etc.
Maximum - inhale 30 sec., pause - 10 sec., exhale - 20 sec. Each exercise must be repeated 5 times first, and then up to 15 times.
Exercise two. In the evening, after exercise, lie down on the bed, sofa or floor (carpeted). Nothing should lie under your head! If the head is thrown back very much and there is a rush of blood, then you can place a flat pillow so that the head is on the same plane as the body. Place your arms, bent at the elbows, behind your head. Spread your legs a little.
Inhale deeply, slowly (through the nose), according to the rules indicated above, pause and exhale slowly, in which the ribs should be easily held motionless, and the stomach drops when exhaling. The amount of time is the same.
Graphically, we can imagine breathing like this:
Numbers in seconds. The 3 dots mean pauses, and the arrows indicate the direction of breathing.
The amount of sweat released during work often indicates that there is no work culture. We often work like savages.
We couldn’t cope with a simple thing: how to make breathing more comfortable while working. Our breathing very often does not nourish or facilitate work; it hinders work. We are terrible barbarians in the distribution of our efforts.
We must learn to easily distribute our efforts.
How to exercise.
Extend your right arm to the side, to the right. Tighten it, squeezing your fist as tightly as possible, and bend at the elbow. You will see that your muscles have “tightened”, risen in the form of a bump on top and become hard. Meanwhile, you didn’t take any weights or rubber. From what? You contracted your muscles by force of will..
Now forcefully (but slowly) straighten your arm. Feel your hand, you will see how hard it is. Again the muscles worked through an effort of will. The hand did work equal in intensity to ten similar movements with a 5-pound dumbbell, but without nervous tension. What's your pulse? - normal. Breath? - Also.
You noticed that when you bent your arm, all your attention was focused on the upper muscle (the so-called bicepc brachii) and you had such a desire, as if you wanted to pull something towards you; when you straightened (extended) your arm, you thought about the lower muscle and seemed to want to push something away. Whenever you work according to our system, you must not only strain your muscles as much as possible through an effort of will, but with each movement direct your main focus on the muscle that exactly produces this action, and think that you want to do extremely difficult work. So, when curling your arm, your main focus is on the biceps; during extension - on the triceps.
We recommend that everyone involved in physical exercises in general, and according to our system in particular, become familiar with human anatomy and physiology, paying special attention to the muscles and the study of the mechanism of movement.
You can have the muscles of Hercules and not be able to use them. Muscles without nerves are dead capital. On the contrary, a person with small but strong “steel” muscles, who knows how to control his movements, is capable of colossal stress.
Draft horse or Arabian horse? Without a doubt, everyone will prefer the latter. The brain, the instrument of thought and will, sends its “orders” along the nerves to the muscles. The more perfect the conductive pathways (i.e., nerves), the faster the excitation is transmitted; The better adapted the muscles are, the faster and more intensely they will respond to nervous stimulation. In other words, the more often and regularly the muscles work, the better and stronger the nerves become and vice versa.
Until now it was thought that muscles could be developed through external resistance. To do this, during the exercises they used either weights (athletes), or dumbbells (Sandow), or various apparatus (tournament gymnastics), or devices (rubber through blocks, sticks, machines, etc.), or live resistance (wrestling) and, finally, one’s own body (eg Müller). At the same time, they forget that a person has within himself the most perfect method of exercise, this is the will. No matter how perfect all kinds of artificial devices are, no matter how ingeniously combined the systems are, there are no two identical individuals on earth.
This is good for me, but bad for others. In addition, all the systems known to me, except the psycho-physiological ones, suffer from the fact that they respond extremely harmfully and dangerously to the activity of the heart.
Our method, during the entire time of work, increases the pulse by only 5 - 6 beats, and breathing by 1 - 2, while in other exercises the pulse accelerates from 72 to 100 or more beats, and breathing from 16 - 18 to 26 - 30 Is this kind of work useful? No. A thousand times no!
People seem to have forgotten that they have at their disposal such a powerful tool as will.
You can, through the efforts of your will, give your body, your muscles the most varied work.
The goal of every person involved in physical exercise is not only to develop his muscles as comprehensively and as fully as possible, but also:
- develop muscles without damaging internal organs, along with health, and
- be able to control muscles, be the master of your body.
It is not for nothing that the philosopher Lacomo said: “In corpore sano - voluntas sana” (in a healthy body there is a healthy will).
You make every movement according to our “new system” exactly like this:
- concentrate all your attention on this area of the body;
- Pay main attention to the working muscle or group of muscles;
- make movements in precise harmony with breathing, and achieve automaticity in its production. Don't think about how to breathe here;
- punctually keep a count of movements and add new movements;
- Observe basic hygiene rules and comply with the requirements of our system.
Every movement is made with the greatest muscle tension and willpower.
Subject to the above requirements, every person, regardless of gender, age, work and other things, after three months (twelve weeks), exercising twice a day, for a total of 10 to 20 minutes a day, can achieve amazing results, of course, individually different, but excellent in action. We strongly recommend that you exercise naked, preferably in front of a mirror, to see the muscles working, and, in addition, after exercise, take a shower, bath, or wipe yourself with water in the morning.
The creation of plastic movements should be filled with the ability to take care of yourself, your body.
Gymnastics is a pure technique of movement, but only it, precisely this, is a school of real training.
Exercise hygiene.
First of all, you should remember that no system of physical exercises can replace a doctor if you are sick; no system will give good results if you abuse the basic rules of hygiene, to which I now turn.
Food. Mixed regime without predominance of meat, with an abundance of milk, vegetables and fruits. No special distributions can be given. “There are no comrades for taste and color.” The best thing is to eat three times, at intervals of 4 - 5 hours, or 4 times. Something like this: morning tea at 8 o’clock; breakfast at 12 o'clock, lunch at 5 o'clock, light tea at 9 o'clock. People eat not just to eat, but to live, so abstinence and simplicity in food are one of the basic requirements of hygiene.
Fat accumulation is the first sign that a person is going downhill. You should only drink when you are thirsty. In the foreground is clean water, then milk. As a last resort - beer and good wine in small quantities (1 glass of beer, 1/2 glass of wine) at dinner, but avoid vodka altogether. Kvass, water, various drinks, etc. are good if not adulterated.
With an average regime, 2.818 grams of water, 32 grams of mineral parts (salts), 120 grams of proteins, 90 grams of fat, 330 grams of carbohydrates should be introduced into the body during the day. Total 3.390 grams.
You can exercise two hours after breakfast or tea and three hours after lunch, and the exercises should end half an hour before meals.
Dream . An adult needs to sleep 7-9 hours, depending on the amount of work. On average 8 hours. The best time is from 11 pm to 7 am.
Bedroom temperature - 12° R; after sleep, before exercise, it is necessary to thoroughly ventilate the air, otherwise all exercises will “come to naught.” During exercises, especially during water procedures, the recommended temperature is 14° R.
In the morning, after exercise, take a shower, bath, douche, or simply wipe yourself with a damp towel, depending on your taste and personality. It is best to start swimming in the summer and continue in the winter by choosing a shower or rubbing with room water, and for the weak, taking water at least 16° R. After water, rub yourself thoroughly, thoroughly, first with a “shaggy” towel or sheet, and then with your hands, rubbing your chest and stomach , sides and legs. We strongly recommend taking a bath (or other similar water procedure) all year round so that exercise and water have become our second habit, such as washing, brushing teeth, etc. 2 times a month, a warm (28 - 30° R) bath to cleanse the pores of sweat and fat. In conclusion, a note: During exercises - do not drink anything, do not smoke or talk.
Labor training requires great patience and even severity.
Systematic training will shorten the learning time for work, and make the work itself easier.
About hardening.
We know many who periodically suffer from colds during the wet season (autumn - spring). Runny nose, hoarseness, cough are common. For such persons we strongly recommend the so-called “hardening of the body,” but hardening, of course, is reasonable, based on scientific data (see works on hydrotherapy - Winternitz, Strasser, Buchsbaum, Glax, on hygiene - Guppe, Rubner, Flügge, Tarkhanov and many others* (We, in turn, recommend Prof. Gorinevsky’s book “Hardening”. Ed.) ). Immediately begin “heroic” hydrotherapy by dousing yourself with cold water or taking a cold shower - irrational, and for many, harmful. All persons with diseased circulatory organs (heart disease, arteriosclerosis, neuroses of the heart and blood vessels) should be very careful and Do not start water procedures without a doctor’s examination.
However, even among completely healthy people there are many people who cannot tolerate cold water, and at the same time suffer from constant runny noses, bronchitis, laryngitis, etc. or skin irritations. For such people, we will describe a sequential path of “hardening”, which should begin in the summer and then not stop either in autumn, or winter, or spring.
In the summer, try to go without stockings as much as possible in the so-called. “Kneipp” sandals on bare feet. Walk only during sunny periods at first, and then every day. Swim daily in the river, and where there is no river, douse yourself with water at a temperature of 20 - 18° R. Of course, the weak can take it at 23 - 22° R., and then gradually (after 2 - 3 days) lower it lower, 1/2 degree each, and reach 18 - 16° R. Having reached this minimum, strictly adhere to a certain temperature, remembering only one thing: if you are chilled or cold, then warm up before swimming by doing a few quick exercises. It is only important that your heart is normal, and for this, try your pulse: if the number of beats is normal, feel free to swim, otherwise wait until it calms down.
Here it would be appropriate to give a table showing the normal number of pulse beats per minute in men and women and the number of respirations per minute, depending on age. An increase in the number of pulse beats by 20 - 40 beats can be considered within normal limits, but over 40 already requires a medical examination.
Age | Number of pulse beats per minute | Number of respirations in 1 minute (average) |
||
Men | Women | |||
6 | 81 | 90 | 26 | |
13 | 76 | 84 | 22 | |
15 - 20 | 70 | 78 | 20 | |
20 - 25 | 70 | 77 | 18 | |
25 - 30 | 71 | 72 | 16 | |
30 - 35 | 70 | 75 | 18 | |
45 - 50 | 74 | 78 | 18 - 20 | |
60 - 80 | 79 | 84 |
On average, an adult man aged 25 to 35 years has a pulse of 60 to 80 beats that ranges within normal limits.
To find out your individual pulse, you need to count it in the morning in bed, and then in the evening before going to bed; then take the average number. Let's say you have 62 beats in the morning and 80 beats in the evening; the average will be 71 - this is your normal heart rate. Therefore, an increase in your heart rate from 71 beats to 91 - 100 beats will be quite normal.
So, when your pulse and breathing are normal, you can start bathing or dousing.
It is very important to first wet your head (namely your head, and not just your hair, as is often done), a little chest and abdominal area.
After bathing, thoroughly rub your skin until it is red with a shaggy or hard towel or sheet. In autumn, winter, etc., when you have to swim indoors, make sure that:
- your body has been pre-warmed;
- in the bathing room the temperature was not lower than 14° R.
After swimming, it is useful to jump or do a few quick exercises without tension to warm up (in the summer, of course, nothing like this is needed).
The water procedure itself (bath, shower, dousing) is not complicated. Regarding the rubdowns that are recommended for the weaker, we must say how to perform them. You must first expose only your torso and arms to the waist, dry yourself, dry yourself, put on underwear and a robe or dress on top; then expose the lower part of the body and legs, wipe off, dry off and dress properly, completely.
It is very useful to add salt or alcohol to the water (if you wish, add cologne). About twice a month, or even better weekly, you need to take a warm (28 - 30° R.) bath to cleanse the skin (although daily rubdowns or showers perfectly “polish” the skin).
That's all we found necessary to add for practical and more expedient use of water.
No less important are light-air baths, when using which the following rules should be observed.
- Light-air baths should be taken not only on warm sunny days, but even in cloudy and cool weather. With strong movement, baths are very refreshing for the body. You need to start in the warm season, and at first the bathing should be short, in order to get used to this type of bath.
- A light-air bath does not serve solely to release sweat, but to expose the naked body to light and air. The body is given the opportunity to evaporate thoroughly and breathe in fresh air through the pores.
- Having undressed, you need to make strong movements in cold weather. The colder the weather, the shorter the bath should be and the stronger the movements.
- Once you get used to air baths, you can use them for as long and as often during the day as desired.
- Feeling cold in the “bath” should be avoided. If you cannot warm up by moving, then you should leave the “bath”, immediately get dressed and try to warm up by moving, doing gymnastics, brisk walking, etc.
- In the sun, you should change your position every ten minutes, otherwise the skin can easily become inflamed, which is most often possible in the height of summer. If the skin does become inflamed, then the inflamed areas should be cooled with cool water more often, avoid sun rays and take air baths in a shirt.
- People sensitive to the sun can protect their head and neck with straw hats, etc.
- For nervous people, short light-air baths are very strengthening, however, on hot days you should stay in direct sunlight very little, as they are too irritating and even cause relaxation.
- Sunbathing, i.e. Lying in the sun greatly stimulates the metabolism. Therefore, they are especially useful for aches, rheumatism, diabetes, obesity, etc. However, on hot days you should stay in the sun only as long as you feel good. In this case, you need to move into the shade more often.
- In sand baths, the effects of the sun's rays and the earth are combined into one. However, you should only use the top layers of sand, warmed by the sun. Sand baths are also good because they give you the opportunity to practice using a shovel and sieve, digging and sifting sand.
- Rain baths have an unusually stimulating effect on the nervous system and brain. Therefore, when taking these baths, you need to protect your head and neck and make quick movements. The bath should not be too long. Fast walking and jumping are recommended. Nervous people should not take these baths.
- A combined water and air bath (water bathing, shower, rain bath, washing) should be taken only when the need is felt. On cool days there is no need for this. After applying water, you need to put on a swimsuit and do the movements.
- After each air bath, you need to warm up thoroughly by making appropriate movements.
- A light-air bath has a stimulating effect on the psyche, especially if it is combined with gymnastics, games or, in general, fun activities. It makes a person cheerful and productive.
- It goes without saying that daily light-air baths are recommended not only for men, but also for women and children. Even very young children should be accustomed to air bathing; on cool days they can take “baths” in their shirts.
In modern culture, the human body is in a pitiful position; it is mainly doctors, or rather doctors, who are interested in it.
They talk so much about wasted forces, about saving labor, but our first task is to deal with that magnificent machine that is so close to us - the human body.
What to do without a teacher.
(Key to exercises).
All fifteen exercises are arranged in a well-known, strictly defined order, which must not be violated in any way.
Start the exercises with five numbers, and then add one number every week, so that after 3 months you will be practicing fifteen numbers. The first two weeks you do only 5 exercises (nos. 1 - 5) in the morning and 5 in the evening (the same nos. 1 - 5). Each movement lasts 5-6 seconds and is performed up to 10 times each.
Note: Each movement is counted. For example, in No. 1: you bend your arms, then straighten them - all this will be counted once; bend and unbend again - twice, etc. Do the movement 10 times, this is the maximum. This number should be approached carefully and gradually, starting, depending on the strength of the exerciser, from 3 - 5 - 7.
Thus we have:
First and second | week by | 5 | exercises 10 times | 5 | min. |
Third | „ | 6 | „ | 6 | „ |
Fourth | „ | 7 | „ | 7 | „ |
Fifth | „ | 8 | „ | 8 | „ |
Sixth | „ | 9 | „ | 9 | „ |
Seventh | „ | 10 | „ | 10 | „ |
Eighth | „ | 11 | „ | 11 | „ |
Ninth | „ | 12 | „ | 12 | „ |
Tenth | „ | 13 | „ | 13 | „ |
Eleventh | „ | 14 | „ | 14 | „ |
Twelfth | „ | 15 | „ | 15 | „ |
Consequently, your morning “lesson” will consist of 5 exercises, up to 10 movements each, i.e. up to 50 movements, each for 6 seconds, up to 300 seconds, or 5 minutes.
In the evening - the same; or if you are tired, then cut it in half, i.e. 5 exercises (less for weak ones) up to 5 movements, total 150 seconds. or 2 1/2 minutes. At first, exercise should take only 7 1/2 minutes a day. Agree, it’s very little, but in terms of quantity and, most importantly, quality of work, it’s absolutely enough for excellent development.
The order (approximate) could be:
Morning . No. 1 - 5 exercises; water procedure - rubbing.
Evening. Nos. 1 - 5. exercises. I repeat, everyone must exercise naked, since it is impossible to exclude the highly beneficial effect of air on the body.
Finally, we point out the breath, which is so often ignored and yet is extremely important. When describing movements, we each time indicate exactly how to breathe in a given case. Under no circumstances should you make a movement while holding your breath. This leads to serious heart disease and ruins all the work.
We need basic physical training. Our physical life is externally manifested in movements.
We must fight to create a special plasticity of movements.
Those who have gone through the training stage or inherited it work well.
We need to ensure that the young people of our Union pass a special exam of movements and especially labor movements.
Description of movements.
Having completed the preliminary, extremely necessary instructions, we move on to the description of the movements themselves, and we warn that the obligatory and precise execution of the movements, their order and number can only guarantee success. No rearrangements or changes are permitted. The number of exercises indicated is the highest. Approach them gradually.
No. 1. Bend your elbows from the side.
Stand up straight. Feet together (soldier's stance). Head straight. Chest forward. Stretch your arms out to the sides at shoulder height. Clench your hand tightly into a fist. Palms facing up. Strongly tensing your muscles, bend your elbows, leaving your whole body motionless and not lowering your elbows.
You should feel as if you are pulling a heavy weight from the side with your hands. Having bent your arms so that your fists almost touch your shoulders, wrap your fists with your palms to the sides and straighten your arms, again keeping still and strongly tensing your muscles. When you straighten your arms, you feel as if you are pushing a large weight to the sides. When you straighten your arms and they are extended, you will see that your fists are facing upward and your palms are facing down. Before the next movement, turn your fists again with your palm up and bend again. During the entire exercise, your breathing should neither be held nor interrupted. You should inhale through your nose when flexing, and exhale through your mouth when extending. Breathe evenly and calmly.
No. 2. Bringing and spreading hands.
In the morning 10 times. In the evening from 5 to 10 times. The stand is the same. Legs slightly spread. The body is bent a lot at the back. Extend your hands, tightly clenched into kunaki, forward. Then, strongly straining your muscles, spread your arms to the sides without lowering them down. Having spread it to the sides, bring it back in front of you, etc. When bringing it together, you feel as if you want to squeeze someone tightly and strongly in front of you. When spreading - as if you want to push something apart.
It should be noted that the entire body and legs remain motionless, and movement occurs only in the shoulder. Elbows motionless, arms straight.
Breathing is smooth again. When spreading, inhale (through the nose), when bringing together, exhale (through the mouth). This exercise is extremely beneficial for chest and lung development.
No. 3. Raising legs (lying) one at a time.
In the morning 10 times. In the evening from 5 to 10 times.
Lie down on a couch, bed or floor, head upright, no pillows. The body, legs and head should be on the same plane.
Hands behind head. You hold on tightly to the back of the couch, bed, or rest against them. Keeping your entire body still (without raising your head), quickly and tensely raise your right leg, but not to a height perpendicular to the body, but only to an acute angle, approximately 52 degrees. Then this leg slowly lowers (but does not fall, but tensely) and at the same time the lying leg rises. During movements, the legs do not fall completely, but are in the air, alternating in movements. The legs must be kept very tense. Breathing is smooth and calm. Remember that you cannot delay him for a second.
No. 4. Squat.
In the morning 10 times. In the evening 5 - 10 times.
Grasp the back of a chair with your hands or place your hands on your hips. Straighten your back well. Socks apart. Heels together. Head straight. Chest forward. Squat slowly and tensely. The heels must be together, the knees wide apart. Back straight. The lower back should be arched when squatting. You need to squat so low that your thighs touch the Achilles tendon.
You should straighten up, tensing your muscles strongly, as if you were lifting a heavy weight on your shoulders. You should not sit on your feet, but stay on your toes all the time.
Breathing: when squatting, exhale, when lifting, inhale.
No. 5. Raising your arms up to the sides.
In the morning 10 times. In the evening 5 - 10 times.
Stand up straight. Legs apart. Head slightly up, extend your arms as wide as possible to the sides. Clench your fists tightly with your palms facing up. Chest forward. Then, strongly tensing your muscles, as if you want to lift a large weight upward, raise your arms straight up, without bending your elbows. The whole body is motionless. Lifting them up, stretch them out, and then lower them down again to shoulder height. When lowering, you feel as if you want to crush something heavy under you, etc.
Doing these 5 exercises in the morning and evening for 2 weeks, on the third week you will add the next exercise, No. 6, and during the third week you will already do 6 numbers in the morning and evening.
No. 6. Fit.
In the morning (initially 5 times) - 10 times. In the evening - 5 times.
Place your toes and palms on the floor. The body, legs and head are straight; during the entire exercise, they should be in one straight line. Legs slightly spread. Then, keeping your whole body tense, bend your elbows and lower them to the floor. You cannot touch the floor with your knees, stomach, or chest. When bending, keep your elbows at your sides, and not spread to the sides. Having fallen, you begin to rise again, but do not forget to keep your legs and body straight. The whole body is tense.
The stronger ones rest not on the palm, but on the outstretched fingers.
This exercise is extremely powerful.
Breathing: when lowering, exhale, when lifting, inhale. When under extreme stress, remember to breathe freely without holding your breath.
After a week, add the next 7 exercise, during the fourth week you do 7 exercises (Nos. 1 - 7).
No. 7. Bending of the hands.
In the morning 10 times. In the evening. 5-10.
Stand up straight. Feet together. Head and chest straight forward. The arms are extended completely straight to the sides. Fists are tightly clenched. Palms down. Then, holding your entire arm straight, motionlessly bend your hands down and up, straining strongly and feeling as if you want to press something heavy down or tear it up. Moreover, when, for example, the right hand lowers the hand, the left one raises it at the same time. The elbows should not be bent. The whole body and legs are motionless.
Breathing is smooth and calm, without delays.
After the fourth week, add exercise No. 8 and during the fifth week do eight exercises (Nos. 1 - 8).
No. 8. Torso flexion (lying).
In the morning 10 times. In the evening 5 - 10 times.
Lie down on the floor, bed, or couch. Under the head - nothing, Legs slightly to the sides. Cross your arms over your chest. Then, leaving the lower part of the body and legs completely motionless, raise your head and chest as if you want to reach your stomach with your chin, and the whole body to the left of the dotted line should not even move and lies tightly on the plane. Only the head and upper body rise slightly upward, then slowly lower. When lifting, you feel as if you want to lift a weight lying on your chest.
I repeat: the legs should not rise or move at all. At first, they can be placed under a wardrobe or chest of drawers.
Breathing: when lifting, exhale, when lowering, inhale.
After a week, add No. 9, and during the sixth week you do 9 exercises (No. 1 - 9).
No. 9. Raising your arms to shoulder height.
In the morning 10 times. In the evening 5 - 10 times.
Stand a little slouched. Arch your back, legs apart, half-bending them at the knees. With great tension, raise your left arm up and forward to shoulder height, as if lifting a heavy weight, then lower your arm and at the same time raise your right arm. When you lower your hand, you feel as if you are pushing away something heavy. The entire body and legs should be completely motionless. Tighten your back and sides strongly.
Every other day, for a change, you can raise your arms not forward, but to the sides.
Breathing is uniform and calm.
After a week, add No. 10, and during the seventh week you do 10 exercises (No. 1 - 10).
No. 10. Raising the feet.
In the morning 10 times. In the evening 5 - 10 times.
Stand a little slouch again. Back arched. Legs together and completely straight. Hold on to the chair. Then, strongly straining your back and legs, straighten your back, arching your spine as much as possible, and at the same time raise your feet high. Heels together. Then return to your previous position. The legs should all be tense. You should feel your calves and thighs.
Breathing: when raising - inhale, when lowering - exhale.
After a week, add No. 11, and during the eighth week you do 11 exercises (No. 1-11).
No. 11. Flexion and extension of the arms.
In the morning 10 times. In the evening 5 - 10 times.
Stand up straight. Legs apart. Body and head straight. Take turns bending your elbows. When, for example, the left arm bends, at the same time the right one straightens (falls down). Elbows are motionless, near the sides: When bending, the palms face up, when extending, they face the sides. When bending, you strongly pull your arm, and when extending, you push it downwards. Your arms should be completely straight when lowering.
Breathing is uniform and calm.
After a week, add No. 12, and during the ninth week you do 12 exercises (No. 1 - 12).
No. 12. Turns and bending of the body.
In the morning - 10 times. In the evening - 5 times.
Stand up straight. Spread your legs. Let's break down the movement like this: 1) raise your arms up, half-bent at the elbows, and connect them at the hands; 2) holding your hands up, make a turn to the right. Legs should be motionless and straight; 3) after turning, tilt your torso to the side and 4) lower your arms. The legs are motionless again. Then slowly straighten up, raise your arms up and make the same movement to the left.
Tighten your muscles and squeeze your hands tightly all the time.
Breathing: when bending, inhale, when straightening, exhale.
After a week, add No. 13, and during the tenth week you will do 13 exercises (No. 1 - 13).
No. 13. Raising on your toes.
In the morning 10 times. In the evening 5 - 10 times.
Stand straight, with your heels turned outward if possible. Hold on to the chair. Then push yourself up strongly, expanding your legs, especially your calves. The knees should not bend.
Breathing: when lifting - inhale, when lowering - exhale.
After a week, add exercise No. 14, and during the eleventh week you will do 14 exercises (No. 1 - 14).
No. 14. Bending the torso with throwing out the arms.
In the morning 10 times. In the evening 5 - 10 times.
This movement consists of 4 tempos: 1) legs apart, knees bent, body bent, head tilted forward, arms down (tense); 2) bend your body forward (in an arc), your arms are strongly bent at the elbows at your sides; 3) while remaining in a bent position, it is possible to straighten your arms strongly further back; finally, 4) return again to the first position, straightening your body and lowering your arms. At the second tempo, you strongly strain your stomach and biceps, at the third, your back and triceps, at the first tempo, your lower back and chest (lowering your arms).
Breathing: at the first, second and third rates - inhale, at the fourth - exhale.
After a week, add the last exercise No. 15, and during the twelfth week you will do 15 exercises (No. 1 - 15).
No. 15. Throwing your arms up.
In the morning 10 times. In the evening 5 - 10 times.
Stand up straight. Feet together. Chest forward. Straighten your back. The left arm is bent at the elbow and at the side, the right arm rises upward with force and tension, but does not straighten at all, but remains half-bent. Then, as you lower your right hand, your left hand rises up. The impression is as if you are pulling something from above and raising your arms one by one. The whole body and head are motionless.
Breathing: smooth and calm without delay.
At the end of the 12-week course (three months), if you followed all our rules exactly, you will not recognize yourself. Your health will be excellent, you will feel strength, dexterity in movements, strength and lightness of your limbs.
Timetable of classes.
You should exercise at least every other day, and you should do the following:
in the morning: No. 1, 4, 5, 7, 8, 9, 12, 15;
in the evening: No. 2, 3, 6, 10, 11, 13, 14.
Whoever can, better do the exercises every day: in the morning Nos. 1 - 8, in the evening Nos. 9 - 15.
It’s even better to do all fifteen numbers in the morning and evening.
Our system is equally suitable for everyone. Those whose muscles are weaker and less developed will strain less. But he only does the exercises fewer times. Thus, one's own physical development is the best control of movements.
For women, we recommend only Nos. 1, 2, 4, 5, 7, 8, 9, 10, 12, 14 (10 exercises in total). Our system is not at all suitable for children, but for young men it is suitable from the age of 16; but for the elderly, to maintain fading energy, our system can be recommended.
The exercises of our system develop literally all the muscles:
Hands - No. 1, 2, 7, 9, 11, 14, 15.
Upper chest - Nos. 2, 5, 6, 9.
Belly - No. 3, 8, 14.
Abdominal press - No. 3, 8, 12, 14.
Upper back - Nos. 2, 5, 9, 14, 15.
Lower back - Nos. 9, 10, 12, 14.
Legs - No. 4, 10, 13.
Caviar - No. 13.
Concluding the presentation of our system, we are confident that everyone who cares about their health will appreciate the practicality and hygiene of our exercises and will not hesitate to experience for themselves what it means to be healthy and strong.
The use of volitional gymnastics exercises for certain diseases.
I. Respiratory disease.
(Narrow chest, asthma, incipient consumption).
(All movements without muscle tension).
- Raising your arms up, to the sides, No. 5 - from 15 to 25 times.
When going up, inhale; when going down, exhale. Slow and smooth. - Bend the arms at the elbows, from the side, No. 1, from 15 to 30 times. Head straight, up. Breath.
- Bending the torso with throwing out the arms, No. 14, slowly, 10 to 15 times. Stand straight and level.
- Reduction and extension of arms, No. 2, slowly. When spreading - inhale, when bringing together - exhale. From 10 to 20 times. Stand straight and level.
- Raising your arms forward, No. 9. Breathing slowly. From 15 to 20 times.
At the beginning of treatment, movements should be done only once, in the morning, and after 6 weeks - twice: in the morning and in the evening. Be sure to take deep breaths.
The exercises, no matter for women or men, are the same.
II. Diseases of the digestive organs.
(Constipation, hemorrhoids, blood stagnation, headaches on this basis).
- Throwing your arms up (with tension), No. 15 - 10 times.
- Squat, No. 4 (no tension). Fast, from 10 to 25 times.
- Lying torso bending (with tension). From 8 to 10 times.
- Turns and bends of the body (with tension), No. 12, - 10 times.
- Fit (without tension), No. 6, - from 3 to 10 times.
- Raising legs one at a time (without tension). Fast (slow at first). From 5 to 15 times.
No. 6 is not done by women.
It is good to do exercises twice a day. They will take very little time, but will bring undoubted benefits.
III. Metabolic diseases.
(Obesity, thinness).
Appropriate regimens, nutrition or diet are, of course, very important.
Obesity.
(All numbers with voltage).
- Squat, No. 4, - 10 times.
- Fit, No. 7, - 5 times (10).
- Lying torso bending, No. 8, 10 times.
- Turns and bends of the body, No. 12, - 15 times.
- Lifting legs one at a time, No. 3, 100 times.
- Raising on toes, No. 13, - 15 times.
- Bending the torso with throwing out the arms, No. 14, 10 times. In the morning and in the evening.
#5 women don't do it.
Thin.
(All numbers without tension. Slowly).
In the morning and in the evening.
- Raising your arms forward, No. 9, 10, - 20 times. Stand up straight.
- Squat, No. 4, 5, - 15 times.
- Standing torso bending, No. 14, 10 times.
- Reduction and extension of hands, No. 2, - 10 - 20 times.
- Fit, No. 6, - 1 - 5 times.
We repeat: increased nutrition is necessary (milk, butter, chocolate, more flour, eggs, game, meat, etc.).
For men and women, all numbers are indifferent.
IV. Slouching.
(Poor posture, gait).
- Raising your arms up, No. 5, quickly, 10 - 20 times.
- Elbow bending, No. 1, with tension, 10 times.
- Squat, No. 4, straight and level, 15 - 20 times.
- Wrist bending, No. 7, straight, 20 - 30 times.
- Throwing your arms up, No. 15, 25 - 40 times.
- Rotation and bending of the body, No. 12, 10 - 20 times.
- Reduction and extension of arms, No. 2, 15 - 25 times.
The same for men and women. In the morning and in the evening.
V. For the weak elderly.
(Without any tension).
- No. 5 . . . . . . 5 - 10 - 15 times
- № 10 . . . . . . 10 - 15 - 20 „
- № 2 . . . . . . 5 - 10 - 15 „
- № 13 . . . . . . 15 - 20 - 25 „
- № 14 . . . . . . 5 - 10 - 15 „
- № 1 . . . . . . 10 - 15 - 20 „
- № 15 . . . . . . 15 - 20 - 25 „
We have cited only cases where the use of our exercises, if performed accurately and regularly, will bring undoubted relief to patients.
The main requirements that a properly developed body of a man and woman must satisfy.
MAN.
Height: Small - below 165 cent.; average - 166 - 170 cent.; high - above 170.
Weight: For 1 s. growth accounts for 1.08 - 1.1 pounds; those. with a height of 170 s. weight is 170 × 1.08 - 173 lb. or 170 × 1.1 - 187 lbs; for at least 1 s. height 1 lb. weight, and a maximum of 1 s. height 1.3 lb., i.e. with a height of 170 s. - weight ranges from 170 to 221 lbs.
Breast. The circumference (measured at the level of the lower end of the shoulder blade and through the nipples) of a woman under the mammary glands, when: inhaling and exhaling (arms down) should be equal to at least 1/2 of the height. It’s normal to go down 5 cents more, i.e. with a height of 170 s. - 170 / 2 85 or 90 sant.
Waist, on the contrary, less than half the increase by 10 cents, at least.
The circumference of the neck (at the level of the so-called Adam's apple), arm bent at the elbow (shoulder) and calves should be the same.
WOMAN.
Height. Small - below 155 centimeters, medium - 155 - 165 centimeters, high - above 165 centimeters.
Weight. At least 1 sant. height - 0.8 lb. and maximum - 1.1 f. (i.e., with a height of 160 cm, weight ranges from 130 to 175 lbs.).
Breast. The circumference (under the mammary glands) is equal to 1/2 of the height (i.e., with a height of 160 centimeters - 80 centimeters).
Taz. Circumference by at least 10 centimeter. greater than chest circumference. Other sizes are the same as men's.
Waist. With a height of 160 sant. (average) 65 centimes, minimum - 56 centimes, maximum - 68 centimes. (waist circumference of the Venus de Milo).
All 15 exercises are arranged in a well-known, strictly defined order, which must not be violated in any way.
Start the exercises with 5 numbers, and then add 1 number every week, so that after 3 months you will be practicing fifteen numbers.
The first 2 weeks you do only 5 exercises (nos. 1-5) in the morning and 5 in the evening (the same nos. 1-5). Each movement lasts 5-6 seconds and is performed up to 10 times each.
Pay attention to your breathing, which is often ignored and extremely important. When describing the exercises, each time it is precisely indicated how to breathe in this case. Under no circumstances should you make a movement while holding your breath. This ruins all the work.
Description of movements.
Mandatory and precise execution of movements, their order and number can only guarantee success. No rearrangements or changes are permitted. The number of exercises indicated is the highest. Approach them gradually.
1. Bend your elbows from the side
Stand a little slouch again. Back arched. Legs together and completely straight. Hold on to the chair. Then, strongly straining your back and legs, straighten your back, arching your spine as much as possible, while at the same time lifting your feet high. Heels together. Then return to your previous position. The legs should all be tense. You should feel your calves and thighs.
Breathing: when lifting, inhale; when lowering, exhale.
WEEK 8 - add exercise No. 11 and throughout the eighth week do 11 exercises (in 1 to 11)
11. Flexion and extension of arms
In the morning 10 times. In the evening 5-10 times.
Stand up straight. Legs apart. Body and head straight. Take turns bending your elbows. When, for example, the left arm bends, at the same time the right arm straightens (falls down). The elbows are motionless, near the sides. When flexed, the palms are turned upward; when extended, the palms are turned to the sides. when bending, you strongly pull your arm, and when extending, you push it down, pushing it down. Your arms should be completely straight when lowering.
Breathing is uniform and calm.
- WEEK 9 - add exercise 12 and throughout the ninth week do 12 exercises (No. 1-12)
12. Turns and bends of the body
In the morning 10 times. In the evening 5-10 times.11 Stand up straight. Feet together. Chest forward, straighten your back. The left arm is bent at the elbow, the right arm rises upward with force and tension, but does not straighten at all, but remains half-bent. Then, as you lower your right hand, your left hand rises up. The impression is as if you are pulling something from above and raising your arms in turn. The whole body and head are motionless.
Breathing: smooth and calm without delay.
At the end of the course of 12 weeks (3 months), if you followed all our rules exactly, you will not recognize yourself.
Your health will be excellent, you will feel strength, dexterity in movements, strength and lightness of your limbs.
Here you can download the book by A.G. Anokhin fully.
One phrase
One wise man said:
“The best medicine for a person is love and care.” Someone asked: “What if it doesn’t help?” The sage replied: “Increase the dose!”
_____________
_____________
Smart Owl
The world begins with me.
At the beginning of the 20th century, the gymnastics system of Dr. A.K. Anokhin gained great fame. The book describing Anokhin’s system went through 7 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.” Many athletes of the past used its principles in their training. When performing exercises without weights (that is, without dumbbells, expanders, weights and other equipment), you need to consciously tense the corresponding muscles, simulating overcoming one or another resistance. Anokhin’s system was called “Volitional gymnastics” and 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 tense and relax individual muscle groups, which is very important in sports and in any physical work.
Dr. A.K. Anokhin (B. Ross) is an interesting, versatile and mysterious person: a practicing doctor, athlete and sports teacher, the first holder of the diploma “Weightlifting Coach” in Russia, chairman of the organizing committee of the 1913 Russian Olympiad. A talented journalist, author of many books, brochures, essays and articles, published either under his name or under a pseudonym. Always elegant, slender, muscular, with a lush mustache, and piercing gray eyes, Dr. Alexander Anokhin mastered, among other things, a technique of suggestion close to hypnosis.
This is one side of Anokhin's life. The other is the leadership of the largest Masonic order of St. Andrew the First-Called in pre-revolutionary Russia (Narcissus Lodge). When the Reds took over, Anokhin, at least outwardly, formally, finds himself in their ranks, and not just anywhere - but in the service of the Cheka, under the name “Kovrov” (that’s another pseudonym). This side of his life is dark and confusing. In 1919, during a raid on Kyiv currency traders, Anokhin was accidentally detained. The ending is sad. The doctor was only thirty-seven when he committed suicide in his solitary confinement.
Such is the contradictory and complex fate of one of the founders of Russian sports. The bright flash of a life cut short left a lasting mark. Many are confident that Anokhin-Ross’s “Volitional Gymnastics” will be republished and used for a long time, and his name will live on for centuries.
Anokhin called his system “New System”, and later it received the name “Volitional Gymnastics”. Its principle is that when performing exercises without weights (that is, without dumbbells, expanders, weights and other equipment), you need to consciously tense 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 tense and relax individual muscle groups, which is very important in sports and in any physical work.
Professional athletes of the past attached great importance to the ability to control muscles. Volitional gymnastics was very popular among the Russian intelligentsia. The famous Russian strongmen G. Gakkenshmidt, G. Lurich were engaged in it.
I would like to specifically note the outstanding revolutionary, military, occult and criminal authority of G.I. Kotovsky. Having received a severe spinal injury in childhood, he was almost completely paralyzed, deprived of the gift of speech and hearing. However, by constantly practicing volitional gymnastics, Grigory Ivanovich was able not only to restore his health, but also to gain colossal physical strength and extremely unusual mental capabilities. For a long time, while in tsarist prisons, and then commanding units of the Red Army, Kotovsky constantly promoted strong-willed gymnastics, laying the foundation for numerous thieves’ and army schools.
At the end of the 60s. 20th century Soviet scientist A.V. Kovalik scientifically substantiated the method of volitional muscle contractions and recommended volitional gymnastics for widespread use. In the Soviet Research Institute of Medical and Biological Problems, relying both on the findings of A.K. Anokhina, A.A. Likhanova, G.I. Kotovsky, A.V. Kovalik, and actually based on the ancient Indian practice of “Dhandal and Bhaski”, an original system for training astronauts was developed.
Anokhin says: “Volitional gymnastics will not make you Poddubny or Hackenschmidt. It will not give you 45 centimeter biceps or the ability to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give you the beauty of shapes and outlines and that normal strength for everyone, which lost by modern man."
Anokhin then gives 8 basic principles that should be followed when mastering his technique. 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. When performing exercises, make sure you are breathing correctly.
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 advisable to perform exercises in front of a mirror.
7. After doing the exercises, you need to take a shower and then vigorously rub your body with a towel.
8. Moderation and simplicity in food are one of the keys to success. Food should be varied (vegetables, fruits, milk), without a predominance of meat.
There are only 15 of his exercises and they, as well as the programs, can be viewed in the catalogs of our website.
Exercises should be performed twice a day, morning and evening. A total of up to 20 minutes. 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 add one exercise every week. After three months you can study according to the program of the entire complex.
Anokhin developed the use of volitional gymnastics for certain diseases and for the elderly.
What are the advantages of the Anokhin system? "By exercising according to this system, 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 backbreaking work, as with other physical exercises. Blood circulation functions evenly and correctly throughout body, eliminating stagnation of blood and lymph in all parts of the body. Breathing is never interrupted, does not slow down, does not become faster, thanks to precise instructions on how to breathe during exercise. The nervous system constantly and regularly works, but without fatigue, but physiologically developing the entire system of the human body Finally, all muscles develop vigorously and evenly, creating a beautiful, slender and agile body." This is what Dr. Anokhin said at the beginning of the 20th century.
And one more thing: “Life rushes forward with giant steps. Those who did not have time, those who were a little tired, fell behind, were lost. The future belongs to the strong, and the strong not only in mind, will, moral qualities, but also in muscular energy, which generates not only strength , but also gives health. In our time, when a busy person does not have a free minute for pleasure, it is ridiculous and impractical to propose complex rules and sophisticated systems of gymnastics... We need iron nerves that control our body. All our muscles are the obedient servant of our brain. We propose just such a system that does not recognize either weights or complex gymnastic apparatus, but only nerves. One will, one energy - this is the thesis of the new system."
Despite the apparent simplicity, this gymnastics has a number of undeniable advantages:
- do not require any additional equipment
- do not require much space and time
- any level of fitness - from sick and elderly people to professional athletes
- simple adaptation of gymnastics to the needs of a particular person, including for people with disabilities or injuries.
Sauerkraut diet
If you are looking for some quick and easy diet, then you definitely need to try the sauerkraut diet. This is the national dish of many nations. Nutrient content (calories, proteins, fats, carbohydrates, vitamins and minerals). Sauerkraut is a source of many vitamins and substances beneficial to the body. How to ferment cabbage and how to store it? Two-day fasting diet with sauerkraut. Sauerkraut diet for the weekend. Three-day diet on sauerkraut. Sauerkraut diet for 4 days. Mono-diet with sauerkraut.
Balanced diet
This diet, according to experts, is a diet for sensible people who want to say goodbye to extra pounds while maintaining their health. What diet is balanced? Balanced low-calorie diet from the Institute of Nutrition of the Russian Academy of Medical Sciences. Balanced diet for weight loss. A balanced diet for active people. Balanced diet for summer. A balanced diet without meat.
Diet for office workers
Sedentary work, a sedentary lifestyle, a closed and poorly ventilated room, stale air and a small amount of oxygen do their job and most often lead to obesity. Diets for office workers were developed specifically for people with full-time jobs. Some useful tips. Diet for office workers. Rimma Moysenko's diet for people with sedentary working conditions. Diet for accountants. Diet for business people. Berlin diet.
Cleansing diet
Recently, the fashion for strict and frankly unsafe diets for the body is increasingly fading away. It is being replaced by nutritional systems that focus on healing and cleansing the body. Cleansing diet for a week. Bernard Jensen's cleansing diet. Elson Haas cleansing diet. Greta Garbo cleansing diet. Cleansing diet Nishi-Watanabe. French cleansing diet. Vegetarian cleansing diet.
- What documents should an individual entrepreneur have?
- Accounting for individual entrepreneurs - rules and features of independent reporting under different tax regimes Primary documentation for individual entrepreneurs
- Accounting for individual entrepreneurs: features of accounting in individual entrepreneurs?
- How to privatize an apartment, everything about privatization List of documents for privatization of an apartment