Athleticism, athletic gymnastics ... How long have these words taken root in our speech? Already at the end of the last century, messages began to appear about amazing records of athletes from around the world. Most of the information has been preserved about the strongmen, who were easily controlled with three-pound shells. Over time, dumbbells, a barbell, rubber - in a word, almost the entire arsenal of athletic gymnastics - joined the kettlebells. Athletic gymnastics is only part of the whole system of movements. According to the definition of Professor IN Sarkizov-Serazini, “this is one of the most effective agents that comprehensively affect the human body. Lots of exercises and the ability to subtly dose the load make this important remedy available to people of all ages. And the aesthetic side of athletic gymnastics brings it closer to real art. " Today, almost everyone knows that hypokinesia is a lack of movement, corresponding physical exertion on the human body. Automation, cybernetics, electronics are increasingly replacing physical labor, which inevitably leads to a decrease in physical activity. A person spends less and less muscle energy. This negatively affects all physiological processes occurring in s organism. Physical inactivity, muscle hunger contradict the "programmed" human nature, whose body has adapted for thousands of years to great physical exertion. From physical inactivity, the muscles "fade", decrease in volume, and lose elasticity. Unfortunately, many do not yet realize the full danger of the harmful consequences of a sedentary lifestyle, do not try to compensate for it in any way, do not load their muscles with regular exercises. And this leads to disruption of the activity of organs and body systems. First of all, the cardiovascular system suffers. It has been known for a long time that movement is the guarantee of life. The famous French philosopher Jean Jacques Rousseau back in the 16th century. wrote: "To make a child intelligent and reasonable, make him strong and healthy, let him work, run, scream, let him be in constant motion." “All the infinite variety of external manifestations of brain activity is finally reduced to only one phenomenon - muscle movement,” wrote II Sechenov. In a word, life is in motion. Hence the recommendation: if the distance from work to your home is three to four stops of transport, then it is better to get there on foot. At the same time, try to walk at a sporty pace (approximately 5-6 km / h). And if health permits, then jogging. However, walking or jogging alone, regardless of their length and intensity, will not provide the desired result. Therefore, if you want to have a uniform and full load on all muscle groups, then exercise. When performed systematically and correctly, they significantly affect the human body. When doing exercises, the cardiovascular and respiratory systems get a lot of stress. As a result of systematic training, the volume of the heart muscle and the network of blood vessels that feed it gradually increase, noticeable changes in the composition of the blood occur; the circumference of the chest, the vital capacity of the lungs increase; the activity of the central nervous system improves. Exercise has the same beneficial effect on the musculoskeletal system. An indispensable tool is exercise with weights, or athletic gymnastics. We most often remember these exercises with the onset of spring, when in the lap of nature, in the open air, you can exercise not only with dumbbells and weights, but also lift stones, pull yourself up on a tree branch, and perform exercises with a partner. Athletic gymnastics exercises help build muscle strength faster. However, at first, do not rush to lift very heavy objects. Muscle development depends on the volume and correct distribution of loads on all muscle groups, the number and frequency of repetitions of movements, the training regime, the state of health, and the mood of the student. The material of this book has been selected so that the reader can independently organize and conduct athletic gymnastics classes. We advise you to pay attention to the general recommendations that are given before the exercise complexes. Each set of exercises consists of five three parts. The first part is relatively simple, general developmental exercises. They warm up the muscles, prepare them for heavy loads. These exercises can also be used in the morning instead of Hygienic Gymnastics. This is followed by basic exercises that are performed only after warm-up. The final part includes calming exercises that release tension. We recommend using complexes of exercises with weights in the afternoon. Exercises of athletic gymnastics have a beneficial effect on the work of various organs and functional systems of a person, on the formation and preservation of a beautiful figure. They contribute to the proportional development of muscles and make it possible to maintain beauty, harmony, rational, smooth movements for many years. Individuals engaged in athletic gymnastics stand out among others for their beautiful body structure, relief muscles, and fit. You have probably noticed that today boys and girls, men and women, are engaged in athletic gymnastics. Women's athleticism in our country is still very young, although representatives of many sports have long included it in training sessions. The combination of purely male shells - dumbbells, barbells, kettlebells and jogging, as well as circuit training allows girls and women to reduce body weight, strengthen weak muscles. If you decide to do athletic gymnastics on your own, then take care to purchase dumbbells (preferably collapsible), rubber, resistance bands, gymnastic sticks, barbell, weights, etc. Remember that only with regular exercises at any time of the year, in any weather and success can be achieved under any circumstance. For young athletes, athletic gymnastics can become a launching pad for big sports, since strength, dexterity, flexibility are needed by wrestlers and weightlifters, football players and track and field athletes, representatives of almost all sports. Determine your physical fitness You decided to actively engage in physical exercise and chose athletic gymnastics for this purpose. Now you need to determine the degree of your physical readiness, the level of physical condition, primary parameters: height, body weight, chest circumference, hand and back dynamometry; Condition of the heart, lungs, blood vessels; the level of physical qualities - speed, accuracy and coordination of movements, endurance, strength; functional capabilities of the nervous system; adaptive abilities. But that's not all. It is necessary to find out the so-called accompanying and harmful factors. Among the latter are such dangerous to health as alcohol and smoking, sexual imbalance, which greatly reduce the physical "condition" of the body. There are a number of methods to determine your level of physical fitness. Let's dwell on two of them. System counterx-1 Each test of this system is evaluated by a certain number of points. The maximum amount of points is 30. We start with age. It is assessed in this way: 1 point is awarded for each lived year of life. Body mass. There are formulas by which the optimal body weight can be determined more precisely: men: 50+ (height — 150) HO, 75 + (age — 21) 4, women: 50+ (height — 150) (age — 21) 5. Those with normal body weight receive 30 points, and for each extra kilogram, a point is deducted from the total. P ul s is determined in the morning, after sleep, lying in bed. For each hit below 90, the score. If, for example, the pulse is 70 Vmin, 20 points are awarded (90-70 = 20). If your heart rate is over 90, you don't get points. Pulse recovery. This indicator determines the degree of adaptation of your heart to the proposed load. After training, rest for 5 minutes and count your heart rate in minutes. Then do 20 deep squats in 40 seconds and rest again. After 2 minutes, count the pulse for 1 minute. If it has recovered to its original value, add 30 points. If the heart rate exceeds the initial indicator by 10, add 20 points, 15 - 10, 20 - 5 points. If your heart rate is more than 20 beats higher than it was before exercise, subtract 10 points from the total. Arterial pressure. Anyone with normal blood pressure gets 30 points. For every 0.7 kPa (5 mm Hg.) Of systolic or diastolic pressure higher than the calculated values determined by the formulas below, a point is deducted from the total: Men: BPsyst = X body weight, BPdnast = 74 + 0.1 x age body weight. Women: ADsist 102 + 0.7 X age + O, 5X body weight, X body weight. Endurance. Its level can be determined as follows. If you do general endurance exercises (running, walking, swimming, skiing, rowing) for at least 15 minutes every day, give yourself 30 points. True, you will receive this maximum amount of points provided that the heart rate during training did not exceed 170 minus age in years. If, during exercise, the heart rate is below this value or exceeds 180 minus age, points are not awarded. Consumption of alcohol. For every 100 g of any alcoholic beverage consumed more than once a week, 2 points are deducted from the total score. A non-alcoholic drinker receives 30 points. Occasional alcohol consumption is not counted. Smoking. For each cigarette smoked during the day, a point is deducted from the total. A non-smoker gets 30 points. Then start counting. Add up the scores received and you will find out about the level of your physical condition. If your score is 90, then your score is very low; if within 91-120 - below average; 121-170 - average (you have achieved something); 171-200 — above average (you can be satisfied, but do not stop there): if the amount is 200 or more, you have high physical capabilities. Physical capabilities can be increased, provided regular and diligent exercise, personal hygiene rules, and rejection of bad habits. All these data can be supplemented with several more tests - exercises proposed by I.D. Nakutny (1976). Each exercise is performed for 15 s with maximum amplitude, intensity and frequency; then - rest 45 sec. Thus, work and rest continue together for 1 min. The number of repetitions of exercises in 15 seconds gives the same points. For example, if you did 18 squats, you earned 18 points. We offer 9 test exercises I. D. Na- kutny. 1. N aravnov e. I. p. (Initial position) - 0. from. (main rack). Standing on one leg, the other is bent and rests the foot on the supporting knee, hands forward, eyes closed. Maintaining balance for 15 s (do not leave the place, do not change the position of the hands). If the exercise is performed accurately, you get 15 points, if you lost your balance 5 seconds earlier, then you write down only 10 points, etc. 2. On the strength of the leg muscles. I. p. - standing sideways near the support (table, windowsill, chair, headboard, gymnastic wall or wall), hold on to the support with your hand. Squats alternately on each leg for 15 seconds. The number of squats determines the number of points. H. On the strength of the muscles of the hands. I. p. - emphasis lying on the floor. For women - an emphasis lying on a stand ten height 30 cm, and in the gymnasium - on the gymnastic bench. Flexion and extension of the arms. The pace is fast. The number of extensions in 15 seconds corresponds to the number of points. 4. For jumping endurance. To perform the exercise, an obstacle with a height of 30 cm is required (you can tie a rope between the chairs). I. p. - standing sideways to the obstacle. Jumping over an obstacle with a push with two legs for 15 s. The number of jumps gives the same number of points. 5. Strength and endurance of the oblique abdominal muscles. I. p. - gray, emphasis behind, on the rug or on the floor. At the level of the middle of the lower leg, place a gymnastic stick or other object (towel, rope) 90 cm long. Raising the legs and lowering them at the other end of the stick, without touching it. The pace is maximum. The number of movements in 15 s in each direction will determineNumber of points. 6. For high-speed endurance. I. p. - emphasis standing near the table, windowsill, and in the gym, near the gymnastic wall. Running in support with high hips lifting - 15 sec. Divide the number of Movements while running in 15 seconds by 5. The resulting number will be the number of points. For the convenience of counting, we recommend multiplying the movements of one leg by 2 and dividing by 5. 7. On the strength of the abdominal muscles. I. p. - sitting on a rug or floor, legs fixed to the bedside table, wardrobe, gymnastic wall, hands behind the head. Back bends. The number of bends in 15 seconds gives the same number of points. 8. Joint mobility. I. p. gymnastic stick in hands with a grip from above. Alternate transfer of the legs through the stick forward and backward. The pace is maximum. While moving the legs forward or backward, do not release the stick, keep the body upright or slightly tilted forward. The number of alternate leg shifts in 15 seconds will determine the number of points. 9. Explosive muscle strength (jumping ability). Prepare the place: attach on the wall at the height of your growth with your hand raised up a sheet of paper or cardboard with markings in centimeters. Jump upwards, touching the markings with your hand. Divide the jump result in centimeters by 5. The result will be equal to the number of points. Below is a table by which you can evaluate your result (Table 1). As a reminder, these guidelines are mostly good for beginners. Growth indicator is the main one in a comprehensive assessment of physical development. Compared to others, it is the most stable. This indicator is determined while standing and sitting. Body weight, unfortunately, is not a consistent indicator. The chest circumference is measured with a centimeter tape, applying it under the lower corners of the shoulder blades, in front - in men below the areola, in women - along the upper edge of the mammary glands. Put your hands down. Do not bend your back during inhalation. Measured in three phases: with calm breathing, after maximum inhalation and holding the breath, and after maximum exhalation of all air. The difference in circumference after inhalation and after exhalation is called a chest excursion. Usually in men it is 8-10 cm, in women - 6-9 cm. The strength of the muscles of the hand is measured with a wrist dynamometer, and the strength of the muscles of the back is measured with a back. Comparing the results of their measurements 12 Face ta 1. Assessment of physical fitness, points Physical fitness wives Men Excellent 90 and more 100 and more Good 80-89 90-99 Satisfactory 70-79 80-89 Weak 60-69 70-79 rhenium with data table. 2, you can find out which muscles you are underdeveloped. In subsequent sessions, you will load them more. Find in the table. 2 mark your height and write down the main indicators in a notebook so that you can write down the measurement results in a column below them. This line will be your control line. Then take measurements every 2-3 months. Write down the results below and each time you will have indicators of your success. Separate advice to adolescents and young men who have not yet stopped growing: it is necessary to remember that the norms for them are constantly changing. Do not force your classes - sooner or later the regularity of the classes will affect, you will "catch up" with the norm, and everything will fall into place. Comparison of your indicators with the data in the table should serve as a good means of self-control in the process of doing athletic gymnastics. Flexibility is the ability to perform movements with maximum amplitude. It can be determined using such a device. On an ordinary board 120 cm long and 30-35 cm high, make centimeter divisions. Fasten the moving clamp across the board, ... Average estimated proportions of fi males Circumference, Growth, Body cm eat mass. Kg chest waist 152.5 92.7-97.7 15554.2—58.594.2—99.770.7—71.5 157.5 71.9-72.7 16059.3-63.8 73.0-73.8 162.5 62.0-66.6 165 167.5 67.7-72.5 17070.7-75.6 77.6-78.6 172.5 73.8-78.8 78.7-79.8 175 177.5108 ', 1-115.o 180