carried out with the maximum possible tension with multiple repetitions, they last 20-30 minutes or more. It is advisable to alternate the load on individual muscle groups every other day or two. Evening workout should end no later than an hour before bedtime. After sleep, start exercising no earlier than 25-30 minutes.

The effectiveness of classes can be judged by self-control data. One of his methods is anthropometry, that is, measuring the circumference (or "volume") of body parts; neck, arms, waist, shoulders, lower legs, etc. The measurement is performed with a flexible centimeter tape in the largest section of the muscle. Control measurements should be done before the start of classes, as well as after 5-6 months. Then you can do this after 2-3 months, recording the results in a special self-control diary. Also write down additional data here: weight, height, heart rate at rest and after exercise, assessment of general well-being, performance, etc.

Another objective indicator of the effectiveness of classes are control; tests in the form of strength exercises, for example, push-ups on the hands in an emphasis while lying down, pull-ups on the horizontal bar, lifting the torso from a supine position, and others. The strength of the fingers and hand can be periodically measured using a hand dynamometer- The effect of strength exercises can also be assessed by the level of the body's recovery ability after intense physical work. As a rule, short physical pauses with a small load, performed between the main workouts, contribute to a faster restoration of the functional activity of the muscles.

Without any doubt, the positive results from the classes will also affect the general well-being - the mental and physical state will improve, attention will increase, sleep will normalize.

If you feel unwell, your health worsens, your sleep is disturbed, then you need to reduce the amount of stress or consult a doctor.

Most experts agree that during athletic gymnastics it makes no sense to pay special attention to breathing, as the process of maintaining the necessary amount of oxygen in the blood required by the cells of working muscles occurs automatically, regardless of our desire. Even a short-term activation of muscle work is accompanied by an increase in heart rate and an increase in the depth and frequency of breathing in strict accordance with the rate and amount of oxygen consumption involved in biochemical reactions in muscle tissue cells,

Speaking about the “secrets” of breathing when performing athletic gymnastics exercises, one can limit oneself to the advice to ensure an influx and supply of fresh air during classes. При выполнении силовым упражнений старайтесь не ограничивать подвижность грудной клетки, сохранять свободу и ритмичность дыхания, Глубина и частота дыхания во время коротких пауз между упражнениями (не более ten — 15 с) подскажут, насколько интенсивны затраты энергии и насколько эффективна физическая работа.

Record heart rate data in a self-monitoring diary (count the pulse on the wrist or on the neck). For beginners, the limit value of heart rate during a lesson is determined by the formula: 200 minus age, and for more prepared 220 minus age. The duration of work in this mode is approximately 30 minutes. An hour after training, the pulse should drop to normal.

The frequency of athletic gymnastics without equipment depends on several factors, for example, on the purpose of the classes, the level of initial physical fitness, age, gender, and others. Without damage to health you can exercise at a fairly high level of load daily and even twice a day, performing complexes aimed at working out different muscle groups. Exercises can also be included in morning exercises, used in warm-up,

It is necessary to take into account the physiological characteristics of the body when determining the load. So, for boys and boys, girls and girls, they should, of course, be different. If men need to focus on the active harmonious development of the muscular system (but not the thoughtless “pumping up” of individual muscle groups, which has nothing to do with recovery), then women should moderately work out the muscles of the arms, legs and torso, combining this with the development of mobility in the joints and flexibility spine. Targeted training will also help correct some body imperfections.

If young men should not be afraid of high training loads on muscles and joints, then girls should, on the contrary, avoid powerful muscle tension, which can lead to their hypertrophy, that is, excessive development that distorts the natural proportions of the body.

If the superbly “sculpted” relief muscles in young men serve as a good foundation for maintaining high physical activity in adult years, then girls and girls should not lose their femininity,

The sooner you join regular exercises, the more successful the result will be, the easier you will master the exercises, which should become an indispensable companion in the life of each of us, regardless of age and gender. If there are no contraindications to active physical education, then regular training in order to maintain health should become a vital necessity.

And a few more words about nutrition. First of all, the body must receive a complete set of nutrients, including trace elements and vitamins. In the second stage of life, it is necessary to reduce the amount of proteins and fats, as well as consume fewer foods containing carbohydrates (the main energy providers), giving preference to plant foods. In addition, it is important to remember that all products can be conditionally divided into "dead" and "live". The former are chemically inert and require a large expenditure of internal energy of the organism for assimilation. The second are chemically active, capable of transferring the maximum of their energy with minimal participation of enzymes, Especially dangerous are excess fats of animal origin, as well as excess carbohydrates from foods containing starch.

As for nicotine, alcohol and narcotic substances, they are antibiological substances, their target is the central nervous system - the most responsible link in any living organism. As a result of regular “bombardment” by these substances of nerve cells, their irreversible decay begins, and then the loss of psychophysical health.

* * *

Any muscle tension, whether it is a contraction of skeletal muscles or a heart muscle, blood vessels, or a change in the shape of the lens of the eye, has a healing focus. In addition, the muscular system, being the main consumer of internal energy in the body, allows you to regulate its distribution through voluntary physical activity.

Constant regular training of the muscular system activates the functions of the central nervous system, expanding the capabilities of the human psyche. Physical education helps to develop the ability to "feel" your condition and manage it.

At any age, jamming with athletic gymnastics without shells will give a positive result. For young men, it will help develop strength, flexibility, make a figure beautiful, and in adulthood, physical activity remains the only means of maintaining all body systems at a sufficiently high functional level.

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