1. I. p. - lying on a bench holding a barbell weighing no more than 70% of the maximum result on the chest, legs straight. Raise the barbell 4-6 times in a row. Repeat 5 times during the workout.
2. I. p. - standing, legs apart, holding a barbell weighing up to 70% of the maximum result on the shoulders with an underhand grip. Sit down 4-6 times in a row. Repeat 5 times during the workout.
3. I. p. - standing, legs apart, holding on shoulders with an overhand grip
a barbell weighing 30% of its own weight. Bend over 10 times in a row. Repeat 3 times during the workout.
4. I. p. - lying on your back. Lift a barbell weighing 90-100% of your own weight with your feet in a special machine 6-8 times in a row. Repeat 4-5 times during training.
5. I. p. - standing, legs apart, holding a barbell weighing 20-30% of your own weight with an underhand grip. Raise the barbell, bending your elbows to a right angle, 6-8 times in a row. Repeat 3 times during the workout.
6. I. p. - lying on a gymnastic goat face down (legs are fixed between the slats of the gymnastic wall) with a barbell weighing 5-10 kg on the shoulders, holding it with your hands with an overhand grip. Perform 3-5 tilts. Repeat 3 times during the workout.
7. I. p. - lying on a gymnastic goat with your back down (legs are fixed between the slats of the gymnastic wall) with a barbell weighing 5-10 kg on the chest, holding the barbell with your hands with an underhand grip. Raise your torso 5-8 times. Repeat 3 times during the workout.
8. I. p. - standing in a forward bend, legs apart, with dumbbells (dumbbell weight in all exercises from 2 to 5 kg) in hands (one hand in front, the other behind). Perform counter swing movements with straight arms 8 times in a row. Repeat 2-3 times during training.
9. I. p. - standing bent forward, legs apart, with dumbbells in hands (arms to the sides). Perform counter swing movements with straight arms 6-8 times in a row. Repeat 2-3 times during the workout.
10. I. p. - lying on your back on a bench, arms with dumbbells spread to the sides. Perform counter movements with your arms 6-8 times in a row. Repeat 2-3 times during training.
11. I. p. - standing, legs apart, dumbbells in hands. Raise your arms straight up through your sides and lower them into the i. p. in a row up to 10 times. Repeat 2 times during the workout.
12. I. p. - standing, legs apart, with a shock absorber in the hands, raised to shoulder level. Raising your arms to the sides 10 times in a row. Repeat 2 times during the workout.
13. I. p. - standing, legs apart, with a shock absorber in your hands behind your back. Raising your arms to the sides and returning to i. p. 10 times in a row. Repeat 2 times during the workout.
14. While leaning on the uneven bars, raising and lowering the body by extending and bending the arms 5-10 times in a row. Repeat 3 times during the workout.
15. From hanging on the bar, pull up by bending and straightening your arms to failure. Repeat 2 times during the workout.
16. I. p. - standing, legs apart, hands on the belt. Squat on your right leg, stretching your left leg forward and raising your arms to the sides. Repeat 3-4 times. Same thing when squatting on your left leg. Repeat 2 times during the workout.
17. Moving 10-15 m on hands with the help of a partner who supports the performer’s legs. Repeat 2 times during the workout.
18. While hanging on a gymnastic wall, raise your legs 5-10 times in a row with a medicine ball pressed between your feet to a right angle and higher (do not bend your knees), and then slowly lower them. Repeat 2 times during the workout.
19. I. p. - lying on your chest, securing your feet under the rail of the gymnastic wall, holding a barbell weighing 20-30% of your own weight on your shoulders with an overhand grip. Bend over and slowly rock your body up and down for 5-6 seconds. Repeat 3 times during the workout.
20. I. p. - standing with your feet apart, holding the barbell (weight) from behind in your lowered hands. Perform 3-5 squats in a row. Repeat 3 times during the workout.
21. While leaning on low bars (legs rest against the wall or are held by a partner), perform push-ups 3-5 times in a row. Repeat 2 times during the workout.
22. I. p. - standing with a partner with their backs close to each other, legs apart, hands clasped at the top. Alternate bending while simultaneously lifting your partner onto his back 5-6 times in a row. Repeat 2-3 times during training.
23. I. p. - sitting on a gymnastic goat across, raising his arms with a medicine ball (the partner fixes the feet of straight legs). Do 5 bends in a row until the ball touches the floor. Repeat 3 times during the workout.
24. I. p. - standing with a partner facing each other, legs apart, holding hands at shoulder level. Alternately straighten your arms with inferior resistance 10 times in a row. Repeat 2-3 times during training.
25. While hanging on the bar, raise your straight legs to a right angle and higher, then slowly lower them to and. p. Do 5-6 times in a row. Repeat 2 times during the workout.
26. I. p. - sitting on your heels, holding a barbell weighing 20-30% of your own weight with a narrow grip behind your head. Extend and bend your arms 10 times in a row. Repeat 2 times during the workout.
27. I. p. - standing bent forward, legs apart, holding a barbell weighing 30-40% of the maximum result in the snatch with a wide grip. Raise and lower the barbell, straightening and bending your arms at the elbow and shoulder joints, 5-6 times in a row. Repeat 4 times during the workout.
28. I. p. - lying on your back on a bench, holding a barbell weighing 20-30% of your own weight behind your head with straight arms. Raise and lower the barbell 3-4 times in a row with straight arms using the efforts of the muscles of the shoulder girdle. Repeat 3 times during the workout.
29. I. p. - standing legs apart, with a partner on the shoulders (both holding onto the slats of the gymnastic wall). Perform squats 3-4 times in a row. Repeat 2-3 times during training.
30. I. p. - lying on your back, legs bent at the hip and knee joints and resting on the partner’s back, keeping him from falling. Bend and straighten your legs 10 times in a row, overcoming the weight of your partner, who maintains a straight body position.
Lifting the bar associated with the performance of not only dynamic, but also static work. For example, pulling a barbell from the platform and subsequent lifting occurs with static tension in the muscles of the arms and especially the hands. Any fixation of the bar causes static tension in many muscle groups of the athlete. Taking into account the need to develop muscle strength and endurance to static stress, static exercises are introduced into the training process.
Today every schoolchild knows what general physical training is. Physical education lessons, in addition to teaching entertaining sports games, are designed to develop children's capabilities. For this purpose, general physical training is used. It is not only part of the school curriculum. General physical training is mandatory for professional athletes. It is also indispensable for adherents of a healthy lifestyle. Let's get acquainted with the goals, the main set of physical fitness exercises and age standards.
Goals
General physical training is aimed at developing human strength, endurance, flexibility, agility and speed. In addition, do not forget that any physical activity improves health. General physical fitness has a positive effect on the body at the molecular level. It significantly improves physiological and biochemical processes. The body becomes more resistant to negative influences, immunity increases, and the aging process slows down.
When wondering what general physical training is, many perceive it as a sport. But this is not entirely true. Ensuring the comprehensive development of a person, general physical training is the basis for special physical training.
Ruffier-Dixon test
Before physical fitness classes, it is necessary to correctly assess the physical qualities of a person. The Ruffier-Dixon test (or test) is a special load complex designed to determine the performance of the heart at various levels of physical activity.
There are direct and indirect assessment methods. Their essence is to measure heart rate during periods of recovery after physical activity. The heart rate is determined in a lying position for 15 seconds before and after exercise (usually squats). During the minute break, heart contractions are measured twice. Then the three indicators are summed up, multiplied by 4 and subtracted by 200. The resulting number is divided by 10. If the index value is less than 3, this indicates a person’s good performance. The average result ranges from 3 to 6. The range 7-9 indicates satisfactory performance. But indicators of 10 and above indicate heart failure.
This test should be done every eight weeks. Changes in performance indicate improvement or deterioration in fitness (i.e., overtraining).
How to build sets of exercises?
The basis of general physical training can be any sport (athletics, swimming, martial arts, outdoor games, etc.). It is important to remember when constructing sets of general physical fitness exercises that this kind of program is aimed at the harmonious development of physical skills. Narrow specialization must be eliminated. For example, you cannot intensively develop strength at the expense of flexibility or speed at the expense of strength.
General physical fitness exercises differ in category, method of execution and area of influence. It makes more sense to start with simple ones and gradually move on to complex ones. To get started, you can take one simple exercise from each category. And during the first month, increase the number of repetitions and approaches. This will allow you to smoothly and correctly change the vector of load on the body and prepare yourself for the next level.
Class schedule
In order for general physical fitness training to be as beneficial as possible and not harm the body of beginners, their number should not exceed three days a week. Typically classes are held on Monday, Wednesday and Friday. Each training day involves performing exercises from one category or a combination of them. An advanced level of training allows you to practice more often, with one or two breaks per week.
Before starting general physical fitness training, it is recommended to perform a maximum physical endurance test. To do this, you need to warm up and perform the entire set of exercises (according to plan, one after another) with a break of two minutes. It is important to give 100% effort for as many reps as possible. This test should also be taken when moving to the next level of training.
Warm-up
Each physical training session should begin with a warm-up. It involves warming up the body muscles, mobilizing the joints, light stretching and increasing the heart rate. This part of the program usually takes no more than five minutes. True, if the general physical fitness complex is the basis for professional athletes, then the warm-up may additionally include exercises with a skipping rope (no more than a minute) and two or three exercises from the main complex (three to four repetitions each).
Strength exercises
One of the goals of the general physical training program is to develop strength. And exercises such as push-ups, pull-ups, standing presses, abdominal swings, squats, and planks help achieve it. This is the main complex. It should be performed in a clear sequence.
Let's pay attention to the technique of performing certain exercises.
For beginners, it is better to do push-ups on your knees. The number of repetitions ranges from 1 to 15 in 3-4 sets. In the future, you can switch to the prone position with the same numerical performance indicators.
Pull-ups are done on a low bar with a narrow and reverse grip. The number of repetitions ranges from 1 to 15 times.
Beginners perform squats on two legs from 1 to 30 times. Professional athletes and highly trained people make this exercise more difficult by doing it on one leg. The number of repetitions is the same on each leg.
The plank is held on the floor for 60 to 90 seconds. The angle between the floor and hands is 45 degrees. Beginners can perform this exercise using their elbows. The hold time must be at least 30 seconds.
Professionals add a row behind the head while sitting on the floor (with a shock absorber), a side plank and a gluteal bridge (with two or one leg) to the general strength training complex.
Cardio classes
Cardio exercises include jumping jacks, sprinting, long-distance running, and jumping rope. In this complex, do not forget about the pace. For example, the number of jumps with a change of legs per minute is approximately 45-50. And in jumping rope, the optimal indicator is 100 times per minute.
Professional athletes sometimes combine this complex with strength exercises. It should not exceed 10 minutes in time.
To make the exercises easier and without putting extra strain on the heart, you need to remember to breathe. It should be kept in a certain rhythm of inhalation and exhalation.
Hitch
If a warm-up is necessary to warm up the body before general physical fitness training, then it is recommended to properly “cool down” after it. This is what the cool-down is for. The intensity of the exercises increases your breathing and heart rate. If you stop abruptly after finishing your workout, you may experience nausea and dizziness. This is due to the fact that blood, which is in large quantities in the muscles, does not have time to reach the internal organs. A cool-down allows you to smooth out the transition to rest after general physical training.
What is the load on the heart muscle can be felt precisely by ignoring this component of the program. After all, in the process, blood pressure normalizes and overall body temperature decreases. Cooling down also helps reduce post-workout pain and aches and helps to better restore strength.
This part of the general physical training program includes two phases. At the first stage, the athlete needs to gradually bring his pulse and breathing back to normal. To do this, it is recommended to gradually stop the exercises and reduce the rhythm.
In the second phase, stretching of the muscles occurs, the training of which was aimed at by a set of general physical training exercises. This helps to remove metabolic products and normalize local blood flow. Also, stretching hot muscles makes them more flexible and elastic.
It is better to do the cool-down smoothly without jerking or pain. It is recommended to hold the muscle tension for 20-40 seconds.
Cool-down exercises include smoothly pulling your head in different directions with your hands, bending your legs in turn (while standing, the heel touches the buttocks), a fold (bending towards your legs while sitting on the floor), twisting the spine while lying on the floor, stretching the shoulder joints, etc. .
Standards
The level of development of a person’s physical qualities is assessed according to the standards of general physical training. The school curriculum has a clear table of indicators that vary depending on the age and gender of the child. The standards allow for certification of students in physical education lessons.
Let us present the main complex of general physical training at school and quantitative indicators in the table.
Age (years) | Physical exercise |
|||||||||
lying push-ups (number of times) | standing long jump (centimeters) | lifting the body (number of times) | hang on the bar (seconds) | forward tilt of the torso (centimeters) |
||||||
The school general physical training program also includes running against the clock. Distances range from 60 to 1000 meters, as well as shuttle running (3 x 10 m).
For students, the indicators are higher and the range of exercises is wider. This can be seen in the following table.
Exercise | ||||||
60m run (seconds) | ||||||
100m run (seconds) | ||||||
500 m run (minutes, seconds) | ||||||
Running 1000 m (minutes, seconds) | ||||||
Standing long jump (centimeters) | ||||||
Pull-ups (boys, number of times) | ||||||
Flexion and extension of arms (girls, number of times) | ||||||
Swimming 50 m (seconds) | ||||||
Cross-country skiing 2 km (min, s) | ||||||
As for professional athletes, the standards here largely depend on the type of sport and level of training. People who simply want to keep themselves in good shape are advised to focus on the standards intended for certification of 1st-3rd year students.
In this article I will briefly describe the principles of general physical training using the example of working with your own weight. The article is intended mainly for beginners.
I get asked questions quite often - write me a training program for a week (month), whether in running or strength exercises. In general, creating programs remotely is not a rewarding task. Everyone’s body is different, and one scheme will suit some people, but this scheme will not suit others. You need to personally monitor the progress of your training and the results. But I will describe the basic principles of training.
Again, it all starts with the goal, why do you need general physical training? Do you want to become stronger physically? Do you want to do a certain number of pull-ups and push-ups? Do you need to take PHYS tests? Or make the body sculpted? All these points are closely interconnected. But specifically here I will describe a scheme for improving the result, that is, increasing the number of times the exercise is performed.
Let's consider basic exercises with your own weight - pull-ups on the bar, push-ups, squats (jumping), press lying on your back, exercise for the back muscles. This is the minimum necessary base to maintain your body in good shape. The rest is optional.
We will not consider iron, since this is a specific type of strength load and there is a higher risk of injury than anywhere else, so it is better to do iron with a knowledgeable trainer in the gym, who will correctly vary the load and technique.
The most important element for improving results in any physical activity is recovery, that is, rest. Yes, yes, the body becomes stronger not during the exercise, but in the following days. The body experiences stress, micro muscle tears occur, the body begins to rebuild and prepare for the next load. That is why the number of training days per week is purely individual. There's no point in training if you haven't had time to recover. Ideally, you should come to each training session fresh, feeling energetic and willing to perform physical activity. This is an indicator that the body has recovered and is ready to digest a new portion of stress. Of course, I don’t take into account depression, lack of sleep, etc., when you just can’t go to train :). If you perform the same exercises almost to the maximum every workout, then you need proper rest. Personally, I only need 2 strength training sessions per week to improve my results. But in my case there are other physical trainings. Thus, when performing a standard set of exercises - push-ups, pull-ups, squats, abs, back, I need 2-3 days to recover. You can do it more often, but there is no point if the result is growing anyway. I have seen cases where people stupidly try to train almost every day, but the results remain stagnant. Remember - no matter how many days a week you train, it is important to have time to recover. Only after realizing the importance of rest did I see results in both general physical fitness and running. It's a different matter if you break the exercises down into muscle groups. For example, PN - arms (bench press), SR - abs, back (dead), PT - squat (squat with a load). In this case, you can increase the number of times per week.
Now regarding the training itself. There are 2 main schemes for performing strength exercises - the “ladder” and the “repeated circular method”. They are well known to everyone. Ladder, for example in pull-ups - 1, 2, 3, 4, 5, 6, 6, 5, 4, 3, 2, 1. In this case, we reach 6. The maximum number depends on the specific training of the athlete and can range from 3 up to 10 or more. This is a good game type, great to do with a colleague as a couple. The second option is repeated, where we break the exercise into series and determine the number of repetitions in the series. For example, for the test I can do 25 pull-ups per set, but it will be physically and emotionally difficult. We divide the series into approaches, for example 4-5 10 times, or 3-4 15 times (respectively, the sum is 40-50 times and 45-60 times). By doing the total amount in excess, in this case about 40-50 times, we accustom the body to overload. And in the future, when approaching the maximum number of times, it will be easier for me to do these 25 times. Periodically you need to check and push yourself to the maximum. With this scheme, after 2-4 weeks you will always pull up several times more. Then you can increase the number of approaches, while strength endurance will be developed. If you increase the number of times in the approach itself, for example not 15 times, but 18 times, then the strength will directly increase. After a series of pull-ups, I go to the press, then push-ups, squats, back and then the second round. This is circuit training. Circuit training can be intense when the exercises are done without a break to develop special endurance, and only a short rest between the circuits (the same as CrossFit). But personally, I take a short rest between each exercise and focus on the technique. I build up special endurance by running and skiing.
During training, when performing extreme approaches, the muscles should burn a little, this means that “work” is in progress, but the muscles should not be overloaded. One day I was playing “ladder” and pushed my body too hard. There was also a break in training. As a result, my hands hurt badly for probably a month and the results generally dropped for several months. Therefore, after training, the muscles should be tired, but it should be pleasant fatigue. You should never work 100% - we are not professionals, nothing good will happen with this approach. 90% of the maximum is optimal.
Now let's look at an approximate training plan for a week using my example. From this you can build your plan:
First, of course, warm up by running for 10-15 minutes, then stretching for 3-5 minutes. Next circle:
- pull-ups 15 times;
- press - 50 times;
- push-ups 50 times;
- squats 50 times;
- spin 50 times;
And so on for 3-4 laps. The number of repetitions is individual and also depends on the current form. For example, after a long break, I do a series of pull-ups 10 times, the rest of the exercises 30, instead of 50. Then I get back to normal. And after a couple of months I can increase the pull-ups, for example, to 20, the press to 100, etc. I can do it.
There is no point in endlessly increasing the number of repetitions. Personally, I set a bar for myself and if I meet it, then everything is fine. My level is pull-ups 25 times, presses, push-ups and squats 100 times. It’s possible to go further, but I don’t see the point for myself. I don’t work on relief, my goal is physical strength and general body tone, plus passing work standards. Such results come after several months of regular training according to the above scheme. In each individual case, it will naturally change a little, the main thing is to understand the principle. But my results are a consequence of many years of training. If you start from scratch, of course you need to take a low bar and greatly reduce the number of times in the approach.
The scheme is simple, but working. The main thing is not to forget about the required things:
- smoothness - we gradually increase the load and listen to the body;
- regularity. Only regular training gives results. A week of absenteeism forgives the body, but after that the result will decline;
- daily routine - proper sleep and nutrition are a must;
- periodically do a mini-assessment. For example, once a month, you need to do each type to the maximum and adjust the program based on the results. This is the only way to really check whether the result is growing or not.
- if you feel light, then you can increase the load or increase the number of workouts per week.
- give the body recovery.
The list can go on, but this is the main thing.
The same scheme, in principle, applies to working with weights with minor modifications, but for certain reasons I do not give recommendations for working with iron.
Remember, we play sports to gain health, not to lose it and get injured.
Good luck with your training!
1. A. Standing on your left leg, describe a figure eight with your right leg in the horizontal plane. B. From a sitting position in a tuck, straighten your legs at an upward angle. Hands to the side. Return to the starting position (i.p.). B. In the prone position, move your arms as far forward as possible.
2. A.I.p.; feet together, arms up. Jumping in place with alternating abduction of arms down and back and up and back. L. Swinging one leg forward and backward while simultaneously jumping on the other. B. Jumping on one leg, perform swinging movements left and right with the other. G.I.p.: legs apart, arms up. When bending over, lower your arms, crossing them in front of your body. D. From the position up and return E. From the position, take position G. From the support, pull your arms straight to the sides. Touching your hands, lower your legs. I.I.p.: at chest level. K. Iz put her hands to the sides at right angles from left to right).
3. A. From a lying position, lift the pelvis up and return to i. p.B. From a supine position, turn around and take a prone position on your stomach. B. From a lying position, push your legs and lift your pelvis. pull straight legs closer to your arms.3. From a lying position on your back, legs together, arms to the sides, sit up, raise your legs straight. Touching the heels of your raised legs with your hands, lie down and lower your legs. I.I.p.: on your knees, legs together, hands at chest level. Alternating sitting left and right. K. From a lying position on your back, legs together, arms to the sides with palms down, raise your legs at a right angle and lower them (alternately left and right).
A set of exercises for training speed
1. A. From free running, start, sprint of maximum intensity over a section of 20-60 m with the transition to free running and walking. Rest (walking) -- 40--60 seconds. 2--4 times. B. From a high start, run 10-15 m on all fours, transitioning to free running and walking. Rest while walking (using breathing exercises) -- 30-60 sec.B. Relaxation exercise: lie on your back, bend your knees; relax the leg muscles by shaking. 2--4 times. G. Relay race. Players are divided into two teams of 5 people each and placed according to a given pattern. On command, the last one starts, runs between the players (“slalom”) and returns in the same way. The baton is passed by touching the outstretched hand of the receiver first.
D. Game "Black and White". Having divided into two ranks (into “black” and “white”), the trainees stand 4-6 m from each other and take a high start position. At the coach’s signal, the “blacks” catch up with the “whites”, trying to mark their opponents before they manage to reach a certain line (15-20 m). For each caught, there is a point. 5--8 times. E. Relaxation exercise: lie on your back, raise your left (right) leg; shaking it to relax.
2. A. Variable running. The first 20 M are free running with average intensity, the second - as quickly as possible, the third - again with average intensity. Go to free running, and then to walking. The rest interval when walking is 40-60 seconds. 2--4 times. B. From a high fast start, sprint 10-20 m with a transition to free running and lifting. Rest interval -- 20--30 seconds. 2--4 times. B. Relaxation exercise: stand on the shoulder blades with support on the forearm. Relax your leg muscles by shaking. 2--4 times. D. Relay race with a task. Players are divided into five-member teams. Markers are placed at a certain distance, near which athletes perform tasks: a) near the first one - squatting; b) at the second - somersault back, c) at the third - sitting up. The team that returns to its original position first wins. D. Relay race. Teams of 5 people participate. At the signal, the last one starts. Touching the person in front is a signal for him to start, etc. The last one stands in front of the first. The team that finishes the move first wins. E. Relaxation exercise: stand with your feet together. Freely turn your pelvis to the left (and right), while simultaneously using your hands to perform free movements in the opposite direction.
This note is a training process plan for increasing the level of general physical fitness (GPP) of a man or woman; all exercises are performed with your own weight and do not require virtually any additional equipment. As an example, I will give the simplest set of exercises for a physically weak man or woman. It’s not difficult to “adjust” the complex to your needs; just replace simple exercises with more complex ones, according to the load rating at the end of the note (all exercises go from simpler to more complex). And let me remind you that any physical activity must be approached completely healthy and with the permission of a doctor.
Strength exercises.
- 1. Knee push-ups. (1-15 reps, in 4 sets)
- 2. Pull-ups on a low bar, feet on the floor, narrow, reverse grip (1-15)
- 3. Standing press with shock absorbers (1-15)
- 4. Pull-downs with a shock absorber while sitting on the floor (1-15)
- 5. Double leg squats (1-30)
- 6. Glute bridge with two legs (1-30)
- 7. L – wiring with shock absorber lying down (1-15)
- 8. Plank on the floor at an angle of 45 degrees (from 60 to 90 seconds, 2 sets)
- 9. Side plank from the knees (from 30 to 45 seconds, 2 approaches on each side)
Cardio exercises
- 1. Jump rope
Warm-up:
- Mobilization of joints (joint warm-up)
- Increase heart rate (jump rope 1 minute) (optional)
- 2-3 warm-up exercises with a shock absorber emitting the first two exercises of the complex
- Light stretching (optional)
Hitch:
- Joint hitch
Training schedule
On Monday, Wednesday and Friday - strength exercises with your own weight.
On Tuesday, Thursday and Saturday - cardio exercises of your choice, intensity below average, for example 30 minutes of jogging at a heart rate of 120-140.
Sunday is a day off.
The schedule is not rigid, if you feel accumulated fatigue, take an additional day or two of rest, shifting the training schedule.
Ruffier-Dixon test (preferred)
Ruffier's test- Dixona is a load complex designed to assess the performance of the heart during physical activity.
There are direct and indirect, simple and complex methods for determining PWC. Simple and indirect methods for determining PWC include the functional Ruffier test and its modification - the Ruffier-Dixon test, which use heart rate values during different periods of recovery after relatively light loads.
Ruffier's test. With the subject lying on his back, the number of pulsations in 15 s (P1) is determined over 5 minutes; then, within 45 seconds, the subject performs 30 squats. After the end of the load, the subject lies down, and the number of pulsations is again counted for the first 15 s (P2), and then for the last 15 s of the first minute of the recovery period (P3). Heart performance is assessed using the formula:
Ruffier index = (4 x (P1 + P2 + P3) – 200)/10
The results are assessed by the index value from 0 to 15. Less than 3 - good performance; 3-6 - average; 7-9 - satisfactory; 10-14 - bad (moderate heart failure); 15 and above (severe heart failure)
This test must be taken every 8 weeks, starting the first week before starting the program. The test result will indicate either an improvement or a deterioration (overtraining) in the athlete’s physical fitness.
Overtraining and colds can be tracked by your morning resting heart rate, immediately after waking up. If your resting pulse begins to rise, this is a sure sign of under-recovery of the body or an approaching cold.
Once a week, it is advisable to step on the scale and measure your weight. Use this procedure in the morning at the same time after bowel and bladder emptying.
How to build exercise sets
It is recommended to start training with the simplest exercises and move to more complex ones, thereby changing the vector of load on the body and introducing variety, preventing the body from completely adapting to any one exercise.
Take one of the simplest exercises from each category. Make a program of these exercises; this program should be performed on Monday, Wednesday and Friday. The goal of this program is to increase the number of repetitions of each exercise. To make progress in your training, you first need to find out your current maximum for these exercises.
Test for determining the maximum in selected exercises
Before starting training on the set of exercises you have chosen, we will find out your maximum repetitions in these exercises. The maximum should also be calculated after changing a set of exercises to a more complex set.
- 1. Warm up
- 2. Perform the entire set of exercises (one after another) with a two-minute rest between exercises.
In each exercise you should give 100%, doing the maximum number of repetitions. Record your best scores in each exercise.
What to do next
Start with 70-80% of your maximum, adding one rep each workout. Perform each exercise for 4 sets with a 30 second rest between sets. Rest 2 minutes between exercises. Be sure to follow the recommendations and rest as much as you should during each workout (± a few seconds) only this way you can more accurately track whether you are progressing or not. For these purposes, it is recommended to use a stopwatch.
Your goal, step by step, is to get closer to your record and beat it, progressing further.
Once in most of the exercises, your progress will stop, and you will no longer be able to “squeeze out” a single repetition without breaking the technique. Take a few days of rest, create a set of more complex exercises, determine your maximum in these exercises, reduce the load by 70-80% and again move step by step towards a personal record.
Example:
Exercise - Knee push-ups
Your maximum before starting training in this exercise is 10 repetitions, in this case the load can be reduced up to 90% (to stretch the path to the record).
Start with four sets of two repetitions with 30 seconds of rest between sets.
Add one rep to each set each workout until the load feels just below comfortably heavy. Then start adding one repetition not in all sets at once, but only in one and increase the rest time between sets by 15 seconds (from 30 seconds to 45 seconds, then up to 60 seconds, but no more than 60 seconds)
For example like this:
1x2; 2x2; 3x2; 4x2
1x3; 2x3; 3x3; 4×3
1x4; 2x4; 3x4; 4x4
1x5; 2x5; 3x5; 4x5
1x6; 2x6; 3x6; 4x6
1x7; 2x7; 3x7; 4x7
1x8; 2x7; 3x7; 4x7
1x8; 2x8; 3x7; 4x7
Rating of home workout loads.
Horizontal presses
– Knee push-ups
– Push-ups
– Standard push-ups
– Push-ups
– Dumbbell push-ups
– Push-ups, feet on a bench
– T - push-ups
– T - push-ups on dumbbells
– Push-ups with clapping hands
– Fitball push-ups
– Push-ups from two fitballs
– One-arm push-ups
Bars
– Dips to an obtuse angle at the elbow
– Push-ups from parallel bars to a right angle at the elbow
– Full dips
– Reverse grip dips
Horizontal rods
– Pull-ups on a low bar, feet on the floor, narrow, reverse grip
– Pull-ups on a low bar, feet on the floor, medium, straight grip
– Pull-ups on a low bar, legs on a support
– Pull-ups on a low bar, feet on a fitball
– Pull-ups on a low bar with “towels”
Vertical presses
– Wiring with shock absorbers
– Standing press with shock absorbers
– Corner push-ups, feet on the floor
– Corner push-ups, feet on a bench
– Push-ups on a fitball while lying on your stomach
– Handstand push-ups
Vertical rods
– Head pulls with shock absorber
– Pull-ups with a narrow reverse grip with half the amplitude (up to a right angle at the elbows)
– Pull-ups with a neutral grip
– Reverse grip pull-ups
– Straight grip pull-ups
– Wide-grip chest pull-ups
– Pull-ups with a wide grip behind the head
– Pull-ups with weights
– Pull-ups with “towels”
– One-arm pull-ups
Knee-dominant
– Squats on two legs
– Squats on two legs with a shock absorber
– Half squats on one leg
– Forward lunges
– Standing jumping
– Forward lunge jump
– Wall squats with a fitball
– Bulgarian squats
– Back lunges with knee touching the floor
– Squats on one leg until the thigh is parallel to the floor
– Squats on one leg below the parallel of the thigh with the floor (standing with your back to the wall, touching the wall with your hands at the lowest point)
– Bulgarian squats with fitball
– Squats on one leg until the buttocks touch the heels
Pelvic-dominant
– Gluteal bridge, legs elevated
– Hyperextensions on a fitball
– Reverse gluteal bridge, shoulders on fitball
– Gluteal bridge, feet on fitball
– Lateral lunges with reach
– “Roman deadlift” on one leg
– “Romanian” deadlift on one leg
– “Royal Deadlift”
VPN exercises
– L – wiring with shock absorber lying down
– Wiring with a shock absorber in a sitting position, leaning forward
– L – wiring with shock absorber sitting and standing
– Chest raises with shock absorbers
Rectus abdominis (upper part) and transversus abdominis
– Twisting on the floor
– Twisting on a fitball
– Plank on the floor
– Plank on fitball
– Rollouts on fitball
Rectus abdominis muscle (lower part)
– Lifting bent legs in a lying position
– Reverse crunches on the floor
– Reverse crunches on a fitball
– Leg raises in the barre and hanging on the bar
External and internal oblique abdominal muscles
– Side crunches on the floor
– Lateral tilts with shock absorbers
– Lateral crunches on a fitball
– Side bar
– Russian crunches on a fitball
– Lumberjacks with shock absorbers
Lower back
– “Cobra” on the floor
– Y and T hyperextension on the floor
– “Superman” on the floor
– “Hunting dog stance”
– Hyperextensions on a fitball
– Y and T hyperextension on fitball
– Glute bridge with two legs
– One leg glute bridge
– Raising straight legs while lying with your chest on a fitball
Triceps exercises (optional)
– Standing arm extensions with shock absorbers
– Forearm extensions while standing against a wall
– Push-ups with palm rest, thumbs and index fingers forming a triangle
– Push-ups with hands resting on a fitball
– Push-ups with support from behind against the edge of a chair or a wall bar (feet on the floor, on a chair, on a fitball)
Cardio exercises
– Jump rope
– Punching bag work
Shin, neck, grip
– Double leg calf raises
– One-leg calf raises
– Neck bending with weights while lying on a fitball
– Carpal expander
– Hanging on a bar wrapped in a towel
Training progression
– Increasing the number of repetitions
– Increasing the number of sets
– Reducing rest pauses between sets
– Increased time the muscle is under load
– Increasing the complexity of the exercise used
– Use of weights
– Changing the order of exercises
– Changing the initial body position
Methods for increasing intensity
– Partial repetitions
– 1.5 repetitions
Fat burning methods
– Circuit training
– Hybrid sets
– Running – intervals
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