What is physical fitness definition. General physical training: for those who are not chasing mass and relief. What you will need

Modern methods of training high-class stand athletes provide for a very large training load.

The strongest athletes train up to 5-6 times a week, alternating once and twice a day and taking on 300 or more targets per training day. They have to participate in a large number of multi-day important competitions, where the struggle for victory takes place in intense competition. To achieve high results and withstand such high loads, athletes must not only perform each shot technically flawlessly, but also be perfectly prepared physically. Therefore, physical training should be one of the integral parts of the general training of clay pigeon shooters at all stages of sports improvement, creating the basis for achieving high results.

Physical training means contribute to the acquisition of the necessary motor abilities:

• versatile physical development,
• a sufficiently developed muscular system,
• endurance to great physical exertion,
• tension and relaxation of muscle groups that provide the necessary technical action, dosed and selective;
• relaxation of muscle groups that are not directly involved in holding the body and weapons,
• precise and finely coordinated motor efforts,
• well developed sense of balance,
• the ability to quickly and sufficiently fully restore performance after heavy physical exertion.

Physical training includes exercises of general and special orientation.

general physical preparation(GPP) must solve two main tasks: create a general physical basis for further improvement of sportsmanship and prevent the negative impact of special training in skeet shooting on the athlete’s body. It has significant differences from special physical training and, when solving its problems, must necessarily take into account the specifics of clay pigeon shooting.

General physical training (GPP) provides solutions to the following tasks:

• strengthening health and nervous system,
• increasing the functional capabilities of the athlete’s body,
• increasing the necessary physical qualities,
• acquisition and improvement of various motor skills,
• increasing and restoring performance required during intense training work and during competitions,
• prevention of the negative effects of some aspects of skeet shooting on the body of those involved,
• increasing the vital capacity of the lungs, which can prevent oxygen starvation,
• active recreation for the central nervous system.

General physical training helps an athlete tolerate training loads more easily, restore performance faster, and achieve a high level of sportsmanship. Performing long-term homogeneous exercises during educational and training sessions and competitions requires significant physical effort and great nervous tension from athletes, which leads to fatigue.

It must be taken into account that with a heavy load against the background of fatigue, an insufficiently physically prepared athlete develops deviations in the technique of already learned movements. The negative impact of insufficient physical preparedness in groups of the first year of training is especially clearly manifested: poorly developed physically young athletes, when learning complex movements in coordination, make much more inaccuracies, which, when repeated, are reinforced and become harmful mistakes. When examining the condition of the shooters after performing the exercises, indicators characteristic of representatives of other sports were obtained: the maximum and minimum blood pressure decreased, the heart rate became less frequent, the excitability of the visual analyzer decreased, and weight loss occurred. These phenomena are more pronounced in athletes who are less physically prepared. They cope with the stress caused by constant significant volumes of training loads with great effort and are slower to restore their performance.

Skeet shooting specialists underestimate the importance of physical fitness for the athletic growth of shooters and their achievement of high results. It is explainable. A stand-up shooter with average physical characteristics can handle those physical activities that provide sufficiently high skill. But long-term observations of leading shooters and the results of research work give grounds to assert that rapid growth in skill and long-term, which is also important, successful activity is characteristic of those who have good and excellent physical data. Such athletes are distinguished by pronounced coordination, tolerate training and competitive loads more easily, and recover faster, including with the help of exercises from other sports.

According to the requirements for motor skills, swimming, walking, cross-country (measured running), skiing, skating and roller skating, cycling, rowing, aerobics, sports games: volleyball, basketball, football and hockey are on a par with skeet shooting. . It is wise to use exercises from these sports. The mutual influence of exercises aimed at developing various motor qualities should be taken into account, since it can be both positive and negative. Thus, the manifestation of the actual strength abilities of weightlifters and wrestlers does not contribute to their achieving high results in shooting training. The development of one of the qualities must be combined with a simultaneous increase in the level of development of others. An exception to this general rule is permissible if there is a need to eliminate the lag in the development of any of the qualities.

Means of general physical training (GPP): daily morning hygienic exercises, various exercises from other sports, serious attitude to physical education lessons, participation in school-wide sports events, independent skiing, visiting skating rinks, long walks in the fresh air, jogging, skiing rollerblading, swimming, rowing, fishing. The direction of general physical development, targeting the formation of certain qualities, the use of means and methods, the volume of training loads depend on the period of preparation and the individual characteristics of the athlete.

The period “June-August” is favorable for improving general physical condition, when young athletes from initial training and educational groups can improve their motor abilities in sports camps or independently according to an individual plan drawn up under the guidance of a coach. The means listed there are advisory in nature. The coach must convince his students to follow his advice. In the summer, athletes who are members of national teams of different levels, preparing for important competitions, attend training camps, where general physical training classes are included in general training.

Special physical training(SFP) is necessary for further improvement of motor qualities that form the basis of technical training. It is aimed at developing certain physical qualities of those muscle groups that are involved in the execution of the shot. The purpose of performing special physical exercises in the warm-up is to prepare the athlete for the main part of the training session. SFP is inextricably linked with general physical training, and its identification is conditional: it is necessary to develop the same qualities as for the successful performance of other activities. The higher the shooter’s level of development, the more effective the improvement of special qualities and skills. Having a weapon or model in his hands, the shooter improves special motor qualities, execution of the elements of a shot and their coordination in general. All work on special physical training is carried out without performing a combat (loading) shot, because it is necessary, without distractions, to focus on executing the elements of the shot clearly, without the slightest error, “cleanly”.

Special physical training should solve the following tasks:

• development of mobility and elasticity of the musculo-ligamentous apparatus of the athlete bearing the direct load when performing a shot;
• development of the strength abilities of muscle groups involved in maintaining the “shooter-weapon” system before issuing a command and performing actions to orient the weapon in space;
• increasing special endurance, which underlies physical performance;
• development of static endurance;
• development of balance;
• improving voluntary muscle relaxation (used in pauses between shots);
• improvement of coordination abilities associated with accuracy, consistency of all movements when performing a common action - a shot;
• development of the ability for extreme concentration, sense of time;
• development of speed and stability of visual-motor reactions necessary for timely execution of a shot.

General physical and special physical training should be carried out at all stages of the educational process in various parts of the training session: warm-up - the initial part, in working with weapons - the main part and in the final, when it is necessary to perform exercises of a restorative nature: relaxation and correcting posture.

PHYSICAL QUALITIES, THEIR DEVELOPMENT AND IMPROVEMENT

strength endurance (general and local), static endurance, coordination (intramuscular and motor actions), voluntary muscle relaxation, speed, agility. Each of the novice shooters possesses, to a certain extent, one or another level of necessary qualities. It is usually low, so constant improvement is necessary; it largely determines the growth of sportsmanship and achievements of shooters.

The main means of SPT, which allow developing the entire range of qualities necessary for a stand shooter, are purely shooting exercises, actions performed by an athlete on the shooting range. However, using only small arms is not enough. A significant training effect can be achieved with the help of specially selected exercises aimed at developing certain qualities.

Strength endurance is the ability to withstand fatigue caused by relatively prolonged and significant muscle tension. There are two types of endurance: general and special. General endurance is necessary for the development of functional systems that provide long-term and intense loads throughout the training season. It is developed with the help of cyclic sports: walking, cross-country, skiing, swimming, sports games. Special endurance is developed in the process of firing shots during a training session with a gradual increase in the number of targets accepted. For more effective development of this quality that determines athletic growth, it is necessary to include in training the execution of elements of “shots” without a cartridge, which should be performed with a large number of repetitions: raising the gun, leash, holding the gun in various shooting positions, simulating a shot aiming at different locations “ affected areas" until fatigue with the resumption of actions after a 2-3 minute rest.

Using the method of non-limiting weights, which is based on multiple repetitions of the exercise, to improve endurance (strength and static), various weights are used, the choice of which depends on the age, gender and preparedness of the athlete. These can be dumbbells, medicine balls, expanders, strength training equipment with medium and small weights. It is necessary to take into account not only the size of the training weight, but the number of repetitions of movements and the pace of their execution. In skeet shooting, the ultimate weight is the gun. When working on strength endurance, you should repeat the same movement until the onset of some fatigue. Often, to increase strength endurance, the weight of the weapon is increased by performing exercises with near-maximum weights. Near-maximum and extreme weights should not be used when working with beginners or poorly trained athletes, as they can cause general overstrain of the body and lead to harmful consequences for health. Since holding a weapon with weights requires more significant muscle effort, the nature of the entire work becomes different, which should also be taken into account. The use of significant weights is associated with greater muscle tension, which reduces the ability for voluntary relaxation, which is so necessary in pauses between shots. The use of this method requires great care. Isometric (static) exercises are used quite often; their performance is characterized by muscle tension in the absence of movement, and the athlete’s efforts are usually directed at a stationary object. An example would be holding various heavy objects, including a gun, in a stationary state. In each exercise, you should perform from 5 to 20 maximum tensions, pauses between which are 10-20 s. During training, perform 3-5 exercises until fatigue appears.

The use of isometric exercises allows you to reduce the time spent on strength training during a training session. They can be performed in any environment, even at home; many exercises do not require special equipment. By developing strength, isometric exercises have a positive effect on technique. However, they cannot completely replace ordinary, dynamic movements, but only complement them.

Static Stamina- this is the ability of a shooter in a certain position (ready position) to maintain the working tension of the muscles without changes during the time required to execute the shot and slightly longer.

Increasing the level of static endurance, the shooter must not only repeatedly raise the weapon, but also hold it, gradually increasing the holding time to 10-15 s. The athlete’s attention should be directed to maintaining balance and immobility of the “shooter-weapon” system, which is ensured by the stability of muscle efforts. Skeet shooting includes elements of static muscle work. The muscles that are involved in holding the “shooter-weapon” system immediately before firing a shot must be prepared for static work without fatigue during the time allotted for performing the exercise under the competition conditions, otherwise they will begin to involuntarily “twitch” and tremble.

Dexterity– the ability to quickly master complex coordinated movements and the ability to quickly and rationally manage skills depending on changing situations. It manifests itself more clearly in people who are strong, coordinated, resilient, agile, and fast. Dexterity is determined by both mental and physical factors: the ability to distribute and concentrate attention, the ability to quickly navigate, learn new movements and perform them with the least amount of effort and time, think quickly, direct volitional efforts to control emotions and perform complexly coordinated actions. For stand-up performers who perform highly coordinated actions, agility is especially important.

For the development of agility, it is of great importance to improve the perception of one’s movements in space and time, the sense of balance, the rational alternation of tension and relaxation, which determine the high technical skill of bench athletes. Various physical exercises are widely used, but the greatest benefit comes from those that require precision and coordination of the work of different muscle groups in time, order and dosage of muscle effort. When performing these exercises, the shooter masters new motor skills and abilities. Exercises with elements of novelty and associated with certain coordination difficulties are very useful. As the exercise is mastered, its impact on the level of agility improvement decreases. Further improvement is possible with the introduction of new, previously unknown elements, and in other combinations with already familiar and unlearned ones.

A good effect is achieved by using simple acrobatic jumps, juggling exercises, sports and outdoor games.

Means aimed at improving dexterity:

• jumping forward in a circle with a skipping rope;
• running in one line with a skipping rope;
• acrobatic jumps (somersaults, rolls, coups) in various groups and directions;
• juggling objects with one or two hands;
• juggling two or three tennis balls;
• walking in a circle with deep bends to the right and left for each step, two, three and four steps;
• competitive games in which you must maintain balance and perform given movements;
• combined relay races, including running, jumping, climbing, crawling.

When selecting exercises, one should take into account the compliance of the physical development, preparedness of the athletes and the complexity of the proposed exercises in order to avoid possible physical injuries. If the proposed exercises are successfully completed, the student develops feelings of satisfaction, some pride, and with them self-confidence.

Rapidity is the ability:

• react instantly in situations requiring urgent motor actions;
• ensure the transience of processes in the human body, on which the speed characteristics of movements directly depend;
• perform movements at a pace with a determined number of these movements per unit of time.

In skeet shooting, speed is manifested in the speed of reaction to the appearance of a target and the speed of execution of the shot.

The speed of performed actions is developed with increasing intensity of movements and volitional efforts, while psychological attitudes towards a quick response are extremely important. The shooter must clearly know what he will do in response to the expected signal. His attention should be concentrated and directed to the expected signal for action (target departure).

The speed of various movements depends on the mobility of nervous processes (the speed of change of excitation and inhibition). It is improved by repeated repetition of motor actions in response to appropriate stimuli. The main method of developing the speed of performing a shooting action is multiple flawless repetitions of each element of the technique and the shot as a whole. In order to ensure that shots are executed at optimal speeds and in a limited time, the technique of executing a movement or action must be well mastered and perfect. The speed of movements and the speed of reaction can be increased by appropriate volitional efforts.

A good result is achieved by introducing elements of competition into the activity and using signals that dictate the pace of movement or reaction. One of the means of developing speed is sports and outdoor games due to the variety of elements performed during the game.

Coordination– the ability to expediently construct integral motor acts, coordinating and ordering various motor actions into a single whole in accordance with the assigned motor task. Coordination depends on how accurately spatial, temporal and dynamic quantities are measured and regulated: “sense of space”, “sense of time”, “muscle sense”; how static postures and dynamic balance are maintained; whether motor actions are performed without excessive muscle tension (stiffness). Coordination abilities are largely determined by the functions of the central nervous system and a property called plasticity.

Coordination can and should be improved using the following basic methodological approaches:

• learning new movements with a gradual increase in complexity;
• fostering the ability to adapt to a suddenly changed situation;
• installations to increase “the sense of space, time, accuracy of muscle sensations.”

Increased coordination complexity is the main requirement for exercises used to improve coordination abilities. To learn these exercises, the standard repetition method is used, since they can be mastered only after a large number of repetitions.

To improve static balance, the basis of which is static endurance, the following methodological techniques are used:

• lengthening the time of maintaining a pose;
• exclusion of visual control, which places additional demands on the motor analyzer;
• reducing the support area.

Voluntary muscle relaxation- this is the ability to relax idle muscles through volitional effort. The ability to voluntarily relax muscles is a necessary condition for high achievements in athletes.

Both training and competitive activities require athletes to be able to manage the level of muscle tension. High-class athletes know how to engage the muscles that ensure the execution of an exercise, optimally dose the degree of effort, and voluntarily relax non-working muscles during pauses, which allows them to quickly restore their performance. An insufficiently developed ability to voluntarily relax muscles can lead to tension (tonic) muscles, which will entail coordination tension. It arises due to distortions in complex actions, the technique of which has not yet been mastered and practiced. Excessive tension interferes with the accuracy of the shot and slows down athletic growth. This type of tension is typical for novice shooters and experienced athletes when mastering new, often irrational shooting techniques.

To master voluntary muscle relaxation you need to:

• develop the ability to distinguish between the sensations that arise when muscles relax, from a decrease in tension to a “fall” of the relaxed part of the body under the influence of its own gravity;
• move from tension to relaxation slowly, in “steps” (there should be as many of them as possible);
• move from tension to relaxation quickly, in contrast;
• relax different muscle groups sequentially;
• relax various muscle groups by passively swinging individual parts of the body.

Exercises to improve the ability to voluntarily relax muscles must be mastered by the shooter to such an extent that he can regulate their condition during work and rest, changing the degree of tension and relaxation. If a feeling of fatigue arises during a training session or when performing an exercise at a competition, the athlete must stop and quickly, without difficulty, relieve muscle tension by relaxing certain muscle groups. Relaxed muscles, having restored their performance, will provide the shooter with the opportunity to successfully continue shooting. The sooner a shooter learns to control his muscles under the guidance of a coach, the faster he will master the skill of executing a shot.

An important task of special physical training is the development and improvement of the ability to control the condition of muscles and manage them. The shooter needs to learn to notice and feel the slightest deviations from the correct execution of movements that add up to a shot. The shooter must develop a “muscle sense” that allows him to notice deviations at an early stage, concentrating his attention, focusing on the sensations of the muscles during preparation and shooting. The main means of developing muscle feeling is special training with a gun, imitation of all actions to perform elements and the shot as a whole. Such training is carried out directly on the shooting range when firing shots with a cartridge, in the classroom and at home - without a cartridge. Special physical training should be included in the general plan of the training session, both as an independent part of the warm-up, and at the same time as a component of technical training.

If the shooting base has at least a small gym, then in the initial training groups and first-year training groups, the coach can devote one of the weekly classes entirely to general physical training.

Warm-up

You need to start your training session with a warm-up. It should consist of general developmental exercises, mental exercises (ideomotor) and special physical exercises.

The first exercises to be performed are general developmental physical exercises (GPE) under the guidance of a trainer. The nature of performing physical fitness exercises must correspond to the specifics of bench sports. The shooter does not need intense muscular work or a high heart rate. The task is to prepare the muscles and internal organs for the work that is necessary to execute the shot. Each of the motor exercises should be performed in small quantities, unhurriedly, at a slow pace, with fixation of the posture - delay (freezing) for several seconds (static element). The athlete must learn to control the static activity of the muscles during these seconds.

In the second part of the warm-up, the shooter performs mental exercises that must correspond to those planned for the upcoming training session. When preparing to perform shooting exercises mentally, the shooter must take his place. Without picking up the gun, concentrate, then clearly imagine all the elements of the complex action of firing a shot in a strictly defined sequence. The shooter performs such actions-shots in the quantity necessary to move on to performing exercises of a special physical orientation. The coach’s task is to teach the novice shooter to perform mental (ideomotor) exercises. This is not easy, but necessary and useful. During the performance of mental exercises, the shooter acquires a state that is optimal for performing exercises of a special physical orientation (SPF). Thinking exercises are discussed in more detail in the “Appendices” section (pp. 244-245).

In the third, final, part of the warm-up, the shooter, prepared by previous work, takes the gun and performs exercises of a special physical orientation. The goal is to prepare all muscle groups involved in the execution of the shot, to mobilize internal control over the execution of individual elements and the shot as a whole. Exercises can be aimed at repeating individual elements of a shot technique, combining several elements into a single movement, coordinating a holistic action-shot, and developing strength endurance. SFN exercises are performed without a cartridge in order to focus on the execution of the elements and the shot as a whole. If an athlete accurately performs all the warm-up exercises, it will be easier for him to cope with the load of the upcoming training session.

Performing special physical exercises has become the norm, and no one doubts the need for this part of the warm-up. Mentally oriented exercises (ideomotor skills) and general developmental exercises are performed extremely rarely. Apparently, there is an underestimation of the need and benefits of these exercises for faster growth of the skills of clay pigeon shooters. Mastering mental exercises requires significant effort and time. Unfortunately, the development methodology has not yet been developed deeply enough, and there is little educational literature on this issue. This is one of the reasons for insufficient attention to preparing the athlete for the readiness to perform the upcoming work.

Many trainers deliberately do not begin training sessions by performing general physical exercises. Traditional warm-up leads athletes of most sports to perform dynamic work during class, when functional systems, muscles, and the central nervous system must be prepared for motor stress. Stand shooters perform actions based on dynamics combined with statics. What is readiness in other sports turns out to be a waste of time for stand-up athletes due to the need for a long rest before starting the main part of the training session. The state of readiness of the stand performer is different. Therefore, it is necessary, taking into account the specifics of skeet shooting, to strictly select physical fitness exercises and perform them in a small volume and with low intensity, but sufficient to prepare the athlete’s body for performing shooting exercises in training sessions and competitions.

During training, when signs of fatigue appear, it is wise to introduce short pauses and rests, during which it is useful to perform several physical exercises for relaxation and stretching, which relieve fatigue from working with weapons.

At the end of the training session, the second part of the time intended for general physical training should be used. Athletes must perform exercises that not only relieve accumulated tension and fatigue, but also increase the functional capabilities of the body, improve coordination, special endurance, strength, speed, and agility. Exercises should be performed with such intensity and volume that they will give a training effect. Fatigue, inevitable with this mode of exercise, is natural, but not scary, since there is rest ahead, sufficient to restore the athlete’s performance. Since the time for the final part of the general physical training is short, you can perform exercises to improve one or two qualities in one lesson, and others in subsequent lessons, alternating. The total volume of physical exercises performed during a training session is small, therefore athletes should include them in morning exercises and in independent training for general physical training. You need to finish the workout by performing complex exercises for coordination and balance. Usually, such exercises are not immediately successful; involuntary mistakes cause a smile, laughter, and a lift in mood. By repeating the exercise several times, students must learn it and master it perfectly at home. At the next lesson, you should check whether your homework has been completed. If possible, an excellent end to a training session can be performing dance movements to joyful rhythmic music (aerobics).

Drill exercises

• drill techniques, carried out according to the commands: “Stand down!”, “At attention!”, “Equal!”, “In order - pay off!”, “Leave!”, “At ease!”, “Disperse!”;
• construction and rebuilding: before the start of the lesson for formation, the command “In one (two) ranks - stand!” is given, in other situations: formations in ranks, columns, formation changes - transitions of varying complexity from one formation to another are also performed on command;
• movement: marching step, marching (regular) step, running, transitions from step to run and from run to step, change of direction of movement, movement in a circle;
• opening and closing: techniques for increasing the interval or distance of a formation, and compacting an open formation are also carried out according to the corresponding commands.

General developmental exercises

General developmental exercises are divided into groups: exercises for the arms and shoulder girdle, exercises for the neck, head, exercises for the legs and pelvic girdle, exercises for the torso, and the whole body.

Exercises for the muscles of the hand and fingers:

• on a count of 1-2, extend your fingers with tension, on a count of 3, spread them apart with tension, on a count of 4, bring them together;
• connect the fingertips of both hands, pressing hard, move your fingers together and spread them apart;
• forcefully clench and unclench your fingers into a fist;
• slowly squeeze a tennis ball or rubber ring;
• pressing your palms to each other, spread your elbows to the sides (palms press one another with force);
• rest your fingertips on the wall, standing inclined towards the wall, do push-ups (the distance from the wall is individual and depends on the general preparedness of each athlete);
• standing from the wall at a distance of a step (a little less, a little more), rest your fingertips on it (arms straight) and push off.

Exercises for the muscles of the arms and shoulder girdle:

• Forcefully press your lowered arms to your body, slowly counting to 4,6,8, relieve tension;
• clasp your fingers, raise your hands to your chin, spread your elbows to the sides, stretch your hands to the sides;
• hands in a lock on the forehead, forcefully tilt your head forward;
• hands in a lock at the back of the head, forcefully pull the head back;
• dumbbells below, bending arms to shoulders; the same with a rubber shock absorber, standing on it, grasping the ends with your hands;
• in the “lying” position on widely spaced arms, bend alternately your right and left arms;
• from the “dumbbells to shoulders” position, extending the arms upward;
• from an emphasis against a wall (table, bench, lying down) extension of the arms (push-ups).

Exercises for neck muscles:

• tilting the head forward, backward, to the sides;
• turns the head left, right;
• circular movements of the head alternately in both directions;
• hands on the back of the head, tilting the head forward and back, overcoming the resistance of the hands.

Exercises for legs and pelvic girdle:

• raising on your toes, also with dumbbells;
• walking on toes;
• walking on the outside of the foot;
• squats on two legs and returning to the starting position; on the count of 1-2, sit down, 3-4 rise, perform the exercise very slowly, bringing the count to 6, 8; the same with dumbbells in hands;
• kneeling, bending backwards with the torso straight; the same, but forward, with the partner holding the shins;
• circular movements of the pelvis with legs apart, alternately to the right and left;
• springy downward movements in a wide lunge forward position with either the right or left leg; the same - in a lunge position, either to the right or to the left.

Exercises for the torso:

• in the “standing” position, legs apart, hands on the waist,” bend back, hands to the shoulders, up, return to the starting position;
• in the “tilt” position, raise your arms to the sides, the same with dumbbells;
• in the “standing” position, springy bends forward, the same in the “sitting” position;
• in the “legs apart, hands on the belt” position, springy bends of the body alternately to the right and left sides;
• in the “legs apart, hands to shoulders” stance, springy bends of the body alternately to the right and left sides;
• in the “legs apart, arms up” position, springy bends of the torso alternately to the right and left sides;
• in the “legs apart” position, make circular movements of the body alternately to the right and left sides.

Exercises to form correct posture:

• stand against the wall, touching it with the back of your head, shoulder blades, buttocks, heels; move away from the wall, maintaining this position; determine the difference between the usual posture and the posture of correct posture;
• stand with your back to the wall, squatting, bending your torso alternately to the right and left sides, without lifting your back and pelvis from the wall.

Exercises to develop coordination and balance

i.p. – basic stance, rotation of the forearms in opposite directions: left clockwise, right counterclockwise;

i.p. – basic stance, rotation of straightened arms or bent elbows in opposite directions (one clockwise, the other counterclockwise).

Maintaining balance in poses:

• “swallow” – i.p. – basic stance, arms raised to the sides; bending over, raise your leg with the toe pulled out, head straight, stand tilted on one leg (alternately) for up to 30 seconds;
• “pistol” - i.p. – basic stance, arms extended forward, one leg raised forward, squat on the other slowly, then slowly rise; changing legs, repeat the squat;
• “heron” - stand on one leg, hands on chest, eyes closed (up to 30 seconds on each leg;
• posture balance – i.p. – basic stance, place your hands on your chest, placing one foot in front of the other, touch the heel of this foot to the toe of the other, close your eyes and stand for 1 minute; change legs.

Exercises to tense and relax various muscle groups

I.p. – main stand; take a deep breath, followed by a 4-6 second breath-hold and tensing individual muscles or muscle groups, while exhaling and relaxing the muscles.

I.p. – main stand; raise your hands up, clench your hands into a fist for 6-8 seconds, then relax and “drop” your hands.

I.p. – main stand; raise your arms up, perform isometric tension on the muscles of your shoulders and forearms for 6-8 seconds, then relax and “drop” first your forearms, then your shoulders.

I.p. – basic stance, arms up; “drop” your hands, then your forearms, relax your arms down and, with a half-tilt forward, passively swing them to the right and left.

I.p. – main stand; tense your neck muscles for 6-8 seconds, then relax them and “drop them.”

I.p. – main stand; 1 – bend forward, arms to the sides, intensely tense the muscles of the arms and the belt of the upper limbs, clench the fingers into fists; 2 – reduce muscle tension; 3 – relax the muscles (arms fall); 4 – i.p.

I.p. – main stand; 1 – strongly straining the muscles, arms to the shoulders; 2 – arms up (muscles tense); 3 – relaxing the muscles, “drop” the hands and forearms; 4 – relaxing the muscles, “drop” your hands.

I.p. – “standing legs apart”; 1 – take a deep breath, raise your arms to the sides and bend them at the elbows; 2 – tense the muscles of your arms and neck, hold your breath; 3 – relax your arms downwards, drop your head onto your chest, do a full

exhalation. I.p. – main stand; strain and relax individual muscle groups, first tighten the muscles slightly, then gradually increase the tension, and then begin the same slow muscle relaxation and do the same on other muscle groups.

I.p. – “standing with your legs apart”, first bend one arm and tense the muscles, keep the other arm relaxed and shake it for about 10 seconds,

relax the muscles of both arms. Switching hands, do the same exercise.

I.p. – “sitting on a gymnastic bench”, hands on your knees, tense your abdominal and back muscles (the rest are relaxed). Perform general muscle relaxation.

I.p. – “sitting on a gymnastic bench”, stretch your legs; 1 – tense the muscles of the legs (the rest are relaxed); 2-5 – hold the tension; 6 – relax the leg muscles, massage the legs, finish the massage by shaking the leg muscles.

I.p. – “sitting your hands on your knees”, relax all the muscles, tense only the muscles of the legs, then the muscles of the abdomen, back, neck, arms. Relax the muscles of the legs, then successively the muscles of the abdomen, back, neck, arms and establish free breathing.

I.p. – “hands on the waist”, standing on one leg, freely swing the other leg to the side and inward. Do the same exercise, changing legs.

I.p. – “lying on your back”; 1 – take a deep breath, tense all the muscles of the body; 2-9 – hold muscle tension and breathing; exhale, relax your muscles.

Sooner or later, every person thinks that it’s time to take care of their figure. The first thought that comes to people's minds is going to the gym. After all, there is a myth on the Internet that it is almost impossible to improve your physical fitness at home. Today we will prove to you that this is not so. After all, at home you can work both on relief and on mass. Go!

What you will need

To debunk the myth that you won’t be able to transform your body at home, let’s analyze more deeply the principles of constructing the training process. Let's start with the fact that in order to work out the body as effectively as possible, it is necessary to perform exercises that involve several joints. At home, we have access to at least 5 such exercises.

To grow muscles, you need to perform no more than 12 repetitions per set. It is very important to understand that the twelfth repetition should be very difficult for you, and you should not be able to do the thirteenth. Therefore, the conclusion suggests itself that we need additional weight.

You can take anything as additional weight:

1. Bottles with sand and water.
2. Books.
3. Bricks.

You can also ask your little brother or sister to sit on your shoulders while you do squats or push-ups.

The smartest solution is to purchase dumbbells or weights. It is better to buy them through an advertisement than in a sports store, this way you will save several thousand rubles. Moreover, taking dumbbell discs or a kettlebell as additional weight is much more convenient than a backpack with books. You will also have access to many more exercises..

In addition to weights and dumbbells, you need parallel bars and a horizontal bar. They can be found in any yard. True, there are 2 drawbacks here:

1. To work out, you have to leave the house.
2. During the winter season, you will not be able to train.

Therefore, it is better to purchase a wall-mounted horizontal bar with parallel bars. Its cost does not exceed 2000 rubles. Thus, the amount of your costs will be approximately 5000-6000 rubles. A three-month membership to gyms in major cities costs the same. In 3 months of training, your costs will be recouped, and the result will be no worse than training in the gym.

What exercises should you do

All the exercises that you will perform can be divided into 2 large groups:

1. Multi-joint.
2. Insulating.

Multi-joint exercises

• Various pull-up options.
• Various variations of push-ups.
• Squats.

Since you purchased dumbbells, the following exercises will be available to you:

1. Squats and lunges with dumbbells.
2. Dumbbell press up, in a standing position.
3. Bent-over row of dumbbells to the waist.
4. Dumbbell row to the chin.

These exercises are also multi-joint exercises and should be included in your training program.

Isolation exercises

Isolation exercises involve only one joint. We need them to work out small muscle groups, such as biceps, triceps, deltoids, and forearms. And also for a more detailed study of large muscle groups . Such exercises include:

• Various options for bending and extending the arms.
• Raises your arms with dumbbells in different directions.
• Wrist flexion and extension with dumbbells.
• Raising arms with dumbbells while lying on chairs.

By the way, we can’t help but mention exercises for working out the muscle corset:

• Leg crunches and leg raises for the abs.
• Back extensions for the lumbar muscles.

The key point is the correct selection of weight. It should be such that you can perform no more than 12 repetitions per set. It is these heavy loads that maximize muscle growth.

Abdominal and lower back exercises must be performed until the burning sensation occurs. This is the main sign that you are doing everything right.

Optimal break between sets- 2 minutes. However, if during this time your breathing does not have time to fully recover, wait a little longer and move on to the next approach.

How to properly create a training program

There are many exercises that you need to do. To evenly work out all muscle groups in your body, we will create a training program. The following factors must be taken into account:

• Fitness level.
• Your goal.

Men need to load themselves to the fullest, because their muscles love it so much. Women do not need to do pull-ups and dips. To transform their body, exercises for the legs, buttocks, abs and lower back will be enough for them. You can also tighten your chest by doing push-ups. Girls do not need additional weight during training. Still, they should be the embodiment of femininity, and not a steroid monster.

If your fitness level is close to zero and you are just starting to exercise, then you should forget about the extra weight for a while. For 2-3 weeks, perform squats, push-ups and pull-ups twice a week. When your body gets used to constant stress, you can start training according to the program that we will offer you.

Your goal is the key to creating a good training program. To gain mass, perform no more than 12 repetitions per set. If you feel you can do more, increase the weight. To work out muscle relief, you can perform the same exercises, only the weight should be less. The optimal number of repetitions is 15-20.

In the training program we will indicate only the number of approaches for each exercise. And you will choose the number of repetitions depending on your goal. The proposed training program will include 4 workouts per week. You should exercise on Tuesday, Wednesday, Friday and Saturday. You can shift the training process to the beginning or end of the week, depending on your busyness and work schedule.

Tuesday - chest work

1. Dips.
2. Push-ups with wide arms.
3. Dumbbell bench press on chairs.
4. Raising arms with dumbbells in a lying position.

Each exercise requires 2 approaches.

Hello. In this article, we’ll talk about functional training, crossfit (circuit training), physical training of fighters, exercises, training complexes (programs) and stuff like that :)

Below, I provide my training scheme (program) according to the CrossFit system. CrossFit is a circuit training, i.e. Exercise after exercise is performed - without rest (or with minimal rest). More details about all this in the main article => And so, the program:

1. Burpees with jumping up as high as possible 10 times;
2. Jumping with pushing the barbell in front of you 15-20 times;
3. Kettlebell row to the chin with a small squat or kettlebell swing 10 times;
4. Circular movements of the pancake around the head 5 times in one direction, 5 in the other;
5. Roman chair presses 15-20 times or Hanging leg raises on the bar 10 times
6. Hyperextension 10 times

More about exercises

No. 1. Burpees: they can be done with push-ups (see photo below):

Or simply with your chest touching the floor (without push-ups):

No. 2. Jumping with pushing the barbell in front of you (see photo below, also only in the jump):

No. 3. Kettlebell row with a small squat or kettlebell swing:

No. 4. Circular movements of the pancake:

No. 6. Hyperextension (there are many varieties, choose any, below is just an example):

I would like to immediately say something about the weight of the barbell/plate/weight and the number of circles (approaches) in this training scheme. Use everything according to your training. For example, when I just started training according to this scheme (generally, CrossFit), instead of a barbell I took a BODYBAR (it weighs 6 kg), a pancake (5 kg), and a kettlebell (12 kg) and with all this, I was able to complete only 4 laps (approach) and in just 35 minutes.

Now (a month has passed or a little more, maybe two), I already use a barbell (16-20 kg), a plate (15-20 kg), and a kettlebell (24 kg), and at the same time I perform as many as 10 circles (approaches) for that same time (35 minutes).

With all this, I want to convey to you the very essence: if you are a beginner, don’t get ahead of your dad into the hell)), start GRADUALLY (like me, for example)! That is, meager weights and number of approaches (circles) = according to how you feel and gradually progress. You don’t need to go into a frenzy right away and take huge weights, plates, barbells... and try to break records by completing 10 or more circuits (sets) at once in the first workout... but remember: you shouldn’t try too hard. In general, find your middle ground.

By the way, if I said that I perform 10 circles in 35 minutes, this does not mean that you immediately need to do (repeat) exactly the same (after me). Do you understand? You might want to aim for the same result (or better yet, more), but gradually(training regularly as your fitness level increases). This is very important... don't let it pass you by.

In the future, when you are already more or less trained, you will need to go to the end (without being a fool, forcing yourself to work to the end, so to speak - for character).

By the way, I almost forgot (a few words about working scales): weights here (in this area, crossfit, physical training of fighters) are not so important (this is not, etc.), here the work is on endurance, and progression (in my opinion) is much better carried out by increasing the number repetitions in exercises and circles (approaches) in as little time as possible (accordingly, each workout should be timed). But don’t get the wrong idea: this doesn’t mean that weights in exercises are not important at all; they are important, but are selected according to the training of a particular athlete).

Very important addition: be sure to read

I think it’s no secret that the number of exercises in the field of functional training is limitless. You can come up with so many things that you never dreamed of)). I just provided you with my (currently) training scheme. However, you should not focus only on it - without changing anything (without giving variety, etc.).

P.s. I’m constantly bringing something new, different, adding variety to my training - on purpose.

Remember: The more varied you do the complexes (the more varied your exercises, in general, the more varied you work (train), the faster you become more versatile..

That is, if you work according to the same scheme - without resorting to anything else, you will get used to the same exercises, and accordingly, versatility will not develop... in other words, you will only get used to it this way, this way, and this way, but you won’t be able to do something new (different). Do you understand?

This, to put it mildly, is not good, not only for a fighter, but even for ordinary people. Therefore, we need to develop from all sides, so to speak - on all fronts. Again, don’t ignore it, because what has been said is extremely important if you want to develop and achieve good results.

For dessert - a video with Andrei Basynin, I highly recommend watching (very smart trainer):

Those who have absolutely no equipment can train on the street (if they wish):

Best regards, administrator.

Are you wondering what the level of physical training should be for army personnel and special forces? You can find out about this here.

FBI agent training.

Standard for men (20-29 years):
Raise your torso from a lying position 38 times without stopping
Do 29 push-ups without stopping
run 300 meters in less than 59 seconds
run 1.5 miles (2.4 km) in 12.29 minutes

Standard for women (20-29 years):
Raise your torso from a lying position 32 times without stopping
Do 15 push-ups without stopping
run 300 meters in less than 71 seconds
run 1.5 miles in 15.05 minutes

Young agents train on the roof of the Justice Department building in Washington, where the FBI was headquartered from 1933 to 1972.

Do you want to compare with the standards of the Russian FSB? Everything is written on the service’s website (here we present it only for men):
10 pull-ups
5K skiing in 28 minutes or less
100m dash in 14.4 seconds or less
running 1 km in 4 minutes. 25 sec.
running 3 km in 12 minutes. 35 sec.
What about army standards? Here are some examples.

The test is used to evaluate soldiers' endurance and consists of push-ups, crunches and a 3.2 km run. Standards vary depending on the age and gender of service members.

US Marines training.

Great Britain

Men must do 44 push-ups and 50 crunches (2 minutes for each exercise), and also run 2.4 km in 14.5 minutes maximum.

Australia

Just to get into the armed forces, you need to pass a physical training test consisting of 15 push-ups, 45 crunches and a shuttle run (over the same short distance back and forth with multiple repetitions). In general, recruits must run 1.12 km in 6.5 minutes. The standards are different for ground, air and sea forces.

Australian soldiers at one of the military training bases.

Singapore

The Singapore Army's individual fitness test also includes push-ups, crunches and a 2.4 km run. But instead of specific standards, points are awarded here according to a special scheme (depending on age, gender, number of repetitions performed, etc.).
Just from April 1, 2015, new standards were introduced, according to which the results are divided into 5 categories:
51 points or more: minimum recruit level
61 points or more: the minimum for a soldier on active duty and the norm for a “promising” conscript
75 points or more: “silver medalist”
85 points or more: “gold medalist”
90 points or more: commando and guard level
How it works? For example, to become a special forces soldier, a 25-year-old Singaporean must do 58 push-ups, do the same number of crunches and run 2.4 km in 10.5 minutes - a total of exactly 90 points. The system is relatively flexible: let’s say you are not strong at running, but you are great at push-ups and crunches - then you can score the maximum points on these exercises and you will have less to earn in running.

Preliminary training of Singaporean youths before compulsory military service.

Russia

The minimum physical training requirements for contract soldiers can be found on the Ministry of Defense website. Three physical qualities are tested: strength, speed and endurance. Anyone entering service under a contract has the right to choose one exercise for each.
Strength: for men under 30 years old, do 45 push-ups or 10 pull-ups on the bar; for women under 25 years old, do 12 push-ups or 25 forward bends.
Speed: run 60 meters in 9.8 seconds (12.9 for women) or 100 meters in 15.1 (19.5) seconds. Or complete the 10x10m shuttle run in 28.5 (38) seconds.
Endurance: men run 3 km in 14.30 minutes, or 1 km in 4.20 minutes, or ski race 5 km in 28 minutes. Women only run 1 km in 5.20 minutes.

Marines of the Pacific Fleet during the passing of standards in Vladivostok in 2014.

The police also have their own standards. In Russia, they vary among regional departments of the Ministry of Internal Affairs; details can be found on their websites. Here is a foreign example.

Hong Kong Police

To earn the position of police inspector, you need to complete 6 types of exercises:
Jump up: 45.7 cm for men and 35.6 for women
Pull-ups: 5 times for men (from a vertical hanging position) and 7 times for women (from a semi-hanging position with feet resting)
Shuttle run (10x10m): 26 seconds (men) and 29 (women)
Raising the body from a lying position: 17 times in 30 seconds (men), 15 in 30 (women)
Stand straight - crouching position - lying position - starting position: 14 times in 30 seconds. (male) and 12 over 30 (female)
800 meter run: 3 minutes 25 seconds (men) and 4 minutes. 12 sec. (female)

Well, the most interesting thing: special forces.

The strongest special forces in the world

"Navy Seals", USA

Swim 500 yards (457 meters) in 8 minutes
Do 100 push-ups in 2 minutes
do 100 crunches in 2 minutes
Do 15-20 pull-ups
run 2.4 km
Do all this at once, one after the other, with only short breaks between exercises.

Exercises in the mud during Hell Week. This is 5.5 days of endless exhausting training with 4-hour sleep breaks.

Shayetet 13, Israel

In addition to physical training, these naval commandos undergo extensive ideological training. Recruits are trained for 20 months, which includes parachute, infantry and fire training, underwater demolitions and anti-terrorism exercises.

Israeli "sea" seals" in training.

Special Air Service (SAS), UK

To get there, candidates undergo several days of rigorous endurance tests, train in the jungles of Malaysia and, finally, for a day and a half or more are tested for “persistence during interrogation.” According to statistics, only 10% of candidates successfully pass everything.

SAS recruits during a difficult forced march along the steep mountain slopes of the Brecon Beacons National Park in Wales.

Russian special forces

Quote from Men's Fitness magazine: “Most military training tries to teach, but Russian Spetsnaz prepares you for combat by inflicting pain. Recruits have an explicit goal - to injure other recruits. They break ribs, fingers and spines and must learn to accept pain which is experienced during classes.”

Or here’s another one, on one of the foreign sports forums: “We’ve all heard that Russian special forces soldiers must do at least 18 perfect pull-ups from a dead hanging position with a 10-kilogram load. And not even to the chin, but to the level of the Adam’s apple.”
About “breaking their spines”, however, it is very doubtful - this would result in a squad of cripples rather than strong fighters. And as for the standards, you can, in the end, look at the websites of public organizations of special forces veterans. For example, 604 Special Forces Center of the Ministry of Internal Affairs, where for clarity everything is shown in pictures.

Soviet special forces training: a fighter does a somersault and while jumping throws a hatchet at a target.

Modern: using a hammer to break a burning stove on the back of a co-worker.

Special forces of the Ministry of Internal Affairs of the Russian Federation during tests for the right to wear a maroon beret.

A duel between special forces during an examination in Balashikha.

Passed the tests and is fit for combat service! At the ceremonial presentation of maroon berets.

Physical training is a process aimed at nurturing physical qualities and developing functional capabilities that create favorable conditions for improvement everyone sides of preparation. It is divided into general and special.

general physical preparation involves the diversified development of physical qualities, functional capabilities and systems of the athlete’s body, the coherence of their manifestation in the process of muscle activity. In modern sports training, general physical fitness is associated not with versatile physical perfection in general, but with the level of development of qualities and abilities that have an indirect impact on sports achievements and the effectiveness of the training process in a particular sport. The means of general physical training are physical exercises that have a general effect on the body and personality of the athlete.

These include various movements - running, skiing, swimming, outdoor and sports games, exercises with weights, etc.

General physical training should be carried out throughout the entire annual training cycle.

Special physical training characterized by the level of development of physical abilities, capabilities of organs and functional systems that directly determine achievements in the chosen sport. The main means of special physical training are competitive exercises and special preparatory exercises.

The physical fitness of an athlete is closely related to his sports specialization. In some sports and their individual disciplines, the sports result is determined primarily by speed and strength capabilities, the level of development of anaerobic productivity; in others - aerobic performance, endurance for long-term work; thirdly, speed-strength and coordination abilities; fourthly, the uniform development of various physical qualities.

Mental preparation

Mental preparation is a system of psychological and pedagogical influences used to form and improve athletes’ personality traits and mental qualities necessary for the successful implementation of training activities, preparation for competitions and reliable performance in them.

Mental preparation helps to create a mental state that contributes, on the one hand, to the greatest use of physical and technical readiness, and on the other, allows one to withstand pre-competition and competitive disruptive factors (lack of self-confidence, fear of possible defeat, stiffness, overexcitement, etc.). d.).

It is customary to distinguish between general mental preparation and mental preparation for a specific competition.

General preparation is solved in two ways:

Teaching the athlete universal techniques that ensure mental readiness for activity in extreme conditions: methods of self-regulation of emotional states, level of activation, concentration and distribution of attention; methods of self-organization and mobilization for maximum volitional and physical efforts;

Teaching techniques for modeling competitive conditions in training activities through verbal, figurative and natural models. Preparation for a specific competition involves the formation of an attitude towards achieving the planned result against the background of a certain emotional arousal, depending on the motivation, the magnitude of the athlete’s need to achieve the goal and a subjective assessment of the likelihood of achieving it. By changing emotional arousal, regulating the magnitude of the need, the social and personal significance of the goal, as well as the subjective probability of success, it is possible to form the necessary state of mental readiness of the athlete for the upcoming competition.

In the everyday training process, mental training is, as it were, included in other types of training (physical, technical, tactical), although it has its own goals and objectives. If the goal of mental training is the realization of the potential capabilities of a given athlete, ensuring effective activity, then the variety of particular tasks (formation of motivational attitudes, education of volitional qualities, improvement of motor skills, development of intelligence, achievement of mental stability to training and competitive loads) leads to the fact that any training tool to one degree or another contributes to solving the problems of mental training.

By goals The use of means and methods of mental preparation are divided into:

mobilizing;

corrective (corrective);

relaxing (relaxing).

psychological and pedagogical (persuasive, guiding, motor, behavioral-organizing, social-organizing, combined);

predominantly psychological (suggestive, i.e. suggestive; mental, combining influence by word and image; social-game, combined);

predominantly psychophysiological (hardware, psychopharmacological, respiratory, combined).

By sphere of influence means and methods of mental preparation are divided into:

means aimed at correcting the perceptual-psychomotor sphere (i.e., qualities associated with the perception of the situation and motor actions);

means of influencing the intellectual sphere;

means of influence on volitional sphere;

means of influencing the emotional sphere;

means of influencing the moral sphere.

By to the addressee means and methods of mental preparation are divided into:

funds aimed at the mental preparation of the coach;

means of controlling the athlete or team directly.

By application time These means and methods are divided into:

warning;

pre-competitive;

competitive;

post-competition.

By nature of application they are divided into self-regulation (auto-influences) and hetero-regulation (influences of other participants in the pedagogical process - trainer, psychologist, doctor, massage therapist, etc.).

The choice of specific means and methods is significantly influenced by the time factor, the place of competition, the socio-psychological climate in the team, and the individual characteristics of the athlete.

Mobilizing means and methods are aimed at increasing mental tone, creating an attitude towards active intellectual and motor activity of the athlete. This includes such verbal means as self-orders, beliefs; such psychoregulatory exercises as “psychoregulatory training” (“mobilization” option), concentration exercises; such physiological effects as an stimulating version of acupuncture, stimulating massage.

Corrective means usually fall into the verbal category and take the form of hetero-influence. They can be various options for sublimation (the athlete’s thoughts about the possible outcome of the competition are displaced in the direction of assessing his own technical and tactical actions), methods of changing goal setting, the technique of “rationalization” (when the athlete is explained the mechanism of the onset of stress, which makes it less dangerous), “ “gymnastics of feelings” according to the system of K. S. Stanislavsky (when the athlete is deliberately asked to portray anger, rage, joy, doubt, etc.).

Editing agents are aimed at reducing the level of arousal and facilitating the process of mental and physical recovery. Examples include psychoregulatory training options: “calming”, “progressive relaxation” (sequential tension and relaxation of muscles), “psychoregulation pauses”, soothing massage.

Psychological and pedagogical means fall within the competence of not only the psychologist, but also the coach, are based on verbal (verbal) influence and are aimed primarily at the moral and moral sphere of the athlete. Skillful use of words is the most important means of mental preparation.

Psychophysiological are conventionally called means that are physiological in technology, but carry a mental effect, mostly indirect. Such means are acupuncture, massage, warm-up, especially if it is psychologically well constructed and has the goal of creating the necessary mood in the athlete.

A significant section of mental training means consists of voluntary self-regulation techniques. According to the method of application, such techniques can be persuasion, self-hypnosis (self-command), motor and breathing exercises, the use of mechanisms of representation and imagination (for example, using ideomotor training).

Mental preparation is carried out throughout many years of training in training sessions, training camps, and competitions.