Often set questions

How to carry out exercises?

The result of trainings in huge degree depends on correct performance of exercise.

For certain, the phrase has sounded for you an empty phrase though for the athlete with experience in it the universal sense is hidden. So, we will try to explain you it. All exercises are conceived so that to force to be reduced a "working" muscle to all hundred! What does it mean? And here that. If you lift easy weight, in a muscle muscular fibres are reduced few. Take weight more, and fibres it will be reduced more. The sports rule is that: the more fibres its growth is reduced in a muscle, the faster. Exercises, we will repeat, are conceived so that the maximum of muscular fibres was reduced. If you recede from the correct form of performance of exercises, fibres will be reduced less. Means, there will be a return from exercise less! Have remembered? We will repeat: if you break mechanics of exercise, your target muscle necessarily works at half strength. As a result the muscle which you hope to develop, will not answer neither force and-or weight growth, nor desired change of the form!

Before to carry out this or that exercise, familiarise with its theoretical description. And never copy blindly someone another. And suddenly it does exercise incorrectly?

Deceptive simplicity of exercise – a stumbling-block for superficial natures, Namely 99 % of percent of visitors of exercise rooms are such. It seems to them, that enough one sight to "seize" an essence of this or that movement. As a result they pile up one methodical error on another and go to a hall for years, almost not changing appearance.

What to increase – loading or number of repetitions?

The more the muscle, the it is stronger. The important return conclusion follows from this fundamental rule of sports: that the muscle grew, it is necessary to increase its force. How? To lift more and more heavy weight? No, fitness - training is not weightlifting. Here increase of weight of a bar, dumbbells or training apparatus burdening costs on the second place. And what on the first? Increase in number of repetitions! You "make heavier" to a muscle work, raising number of repetitions in a set. We will admit, you feel, that exercise goes somehow easily. Then add to a set still pair-three additional repetitions. But it is no more! Otherwise the general number of repetitions will overstep the bounds of an optimum training interval. What it for an interval? From 6 to 10 repetitions. Experience shows, what exactly such number of repetitions in a set raises muscles is better. And, your last repetition, really, should become the last when on new repetition you simply do not have forces.

So, you have begun with 6–7 repetitions, and then your force has grown, and you have managed to reach "ceiling" – the tenth repetition.

How to be further? Here has come it is time to raise weight, and that ненамного. Exactly on so much to return to the initial 6–7 repetitions. Further again start to clamber upwards on a ladder of repetitions!

Remember to add some centimetres there where you would like, do till 6-10 repetitions in a set. The weight should be serious enough for stimulation of muscles, but not excessive – differently the correct technics of exercise will be broken.

And what will be if to increase number of repetitions over 10 – to 12 and above? Muscles here already will not respond in any way on training, and here process of burning of fat will go aloud faster. After all something will turn out like aerobics, only with dumbbells in hands.

How to be, if it would be desirable that both another together: and muscles to correct, and fat to drive somewhat quicker?

What double effect gives increase in number of sets. In each set you do on 610 repetitions, but sets there is more than usual. (We will remind, that usually 3–4 sets in exercise are considered as "norm".) but do not think, that the more sets you will make, the above there will be a result. Each human body has the limits of shipping of physical activities. If you start to "bomb" a muscle 20–50 sets on one training, you very quickly will overtrain. Перетренированность is simultaneously and a condition of full mental decline, and a physical exhaustion. Further on trainings it is necessary to put a fat cross.

What number of sets to consider as the best? All experts converge unanimously in such opinion: from 8 to 12 sets on one muscle.

If you suddenly from the very beginning take in head to "process" an unloved part of a body such big number of sets, know: in other exercises sets it is necessary on 1–2 подсократить. Search with the general loading otherwise will turn out, and you receive the same перетренированность.

How long to have a rest between sets?

On the average for restoration of forces and breath there is enough minute of rest. If you purposefully struggle with excess weight, respites are better for making short – in half-minute. If punctually to trace on hours such periods of rest, you can "burn" an hour of training prior to 500 calories. (In a usual mode – 350–400 calories.)

At the same time, some exercises so "force down" breath, that after end of a set you puff as a steam locomotive. In that case do not begin the following set, yet will not result breath in norm. Otherwise the cardiovascular system because of chronic deficiency of oxygen will start to give failures. To put it briefly, have a rest so much, how many it is necessary for breath restoration. It is possible to consider it as the general rule.

In what order to carry out exercises?

In textbooks on bodybuilding advise to begin training with study of large groups of muscles (a back, feet, a breast). The exercises aimed at these muscles, demand the big power expenses. Small groups (for example, hands) devour energy not so greedy. So, the logic of textbooks is clear: in the training beginning it is necessary to undertake supposedly the heaviest exercises aimed at large muscles as you are stronger, and you have more than energy. If to put the same knee-bends in the complex end because of weariness you will make them at the best on троечку.

However in shejp-training the order of exercises does not submit to this rule. The complex begins with that part of a body which most of all "lags behind". An essence in directing a maximum of energy, enthusiasm and forces on elimination of the most started lacks. That is, first of all you should "process" the "narrowest" places.

How many once a week to train?

Frequency of trainings depends on figure type. For example, it is better to owners of a 1-shaped figure to spend short, but intensive employment three times a week. And for About - and A-shaped figures it is possible to recommend more frequent trainings. As to other types here it is necessary to be guided by state of health. The matter is that, besides training, you spend energy also for work, house affairs, children and so forth And it means, that to power inputs at you without ceremony can occur search Then usually recommended one day of rest between trainings to you will be insufficiently – it is necessary to add one more. And generally, be guided by state of health. If the life suddenly became not in pleasure, in the mornings it is difficult to tear off a head from a pillow, causeless irritability from time to time rolls, means, you have exceeded optimum for yourselves level of loadings. Interrupt the training program for 4–5 days. And then again come back to "pieces of iron", but reduce weight by 30–40 %. And habitual intervals of rest between trainings extend on days-two. Continue to train in such mode, attentively observing for itself. If symptoms перетренированности do not weaken, take a time-out for two-three weeks, and even it is more.

The organism itself will give to you a signal to returning in a system – you suddenly will feel an invincible impulse again to undertake training. It also is the main sign of recover from перетренированности!

And what if muscles will be ill?

You will feel an easy pain in muscles when will start to be engaged under the new program, will increase loading or start new exercises. This pain quite natural and even "good". But if muscles are ill after each training, probably, you overload yourselves. In this case it is necessary to lower intensity and to give the chance to a body to adapt to loading.

Me it is already far for 50. Whether I can change the figure?

After менопаузы your organism starts to develop less estrogen. At the same time secretion of man's hormones which in a small amount are developed also by an organism of the woman, increases. As a result by means of exercises it is easier to you to strengthen muscles and to make their more relief.

Speaking "to me already late to vary", many simply justify the physical laziness. Certainly, it is necessary to consult to the doctor, in particular before the beginning of employment under the certain program (by the way, it concerns not only elderly women). However at known care athletic trainings are effective even for women rather advanced age – those to whom for 60.

How to prevent some most widespread traumas?

First of all, it is necessary to know, that traumas of sheaves can be divided into three groups conditionally:

• damages of sheaves of a joint;

• crises of bones and joint dislocations;

• damages of sinews.

At damage of sheaves of I degree the joint keeps stability though there is a morbidity, puffiness and some restriction of mobility in a joint. At damage of sheaves of II degree in connection with their partial rupture the joint is much less stable. Painful sensations and a hypostasis of fabrics sharply limit volume of movements in a joint. At damage of sheaves of III degree as a result of their full rupture the joint is astable. The sharp pain and the big hypostasis do impossible movements in a joint even in insignificant volume.

If the trauma has happened, and medical assistance for any reason is inaccessible, it is very important, that you have made the BREATH.

The method comprises the BREATH:

Raised position of the injured joint above heart level to reduce a hypostasis of soft fabrics and a pain. Enclose under the injured area pair of the big pillows, and you will achieve desirable effect.

Pressure which is necessary for putting to the injured area, should be moderated, but to constants. One of the most accessible methods is use of elastic bandage which is imposed by a principle "from below-upwards", on 7–10 sm above damage level.

Rest is necessary to exclude the further damage of the suffered area. The dormant period of the injured area depends on character and weight of damage, but sports doctors try to return the patients to active movements in an ankle joint as soon as possible not to admit an atrophy of muscles. Too long rest leads to loss проприоцентивного feelings, when the organism as though "forgets" how to use muscles and to supervise position in space.

The cold reduces a hypostasis of soft fabrics, inflammatory process in a place of damage and a pain. As a coolant it is possible to use ice, snow, and at their absence usual cold water from under the crane. Ice or snow can be put at once after a trauma and to hold 10–15 minutes. The imposed bandage periodically moistened (practically continuously) cold water from under the crane is less effective, than ice or snow.

In 40–60 minutes it is possible to repeat and do procedure so each hour, especially within the first days from the moment of a trauma.

Apply a method the BREATH usually within 2 days from the moment of a trauma.

To come back to a usual way of life and furthermore to playing sports after the got trauma follows gradually and is better under the control of the expert. Restoration can occupy from several days about several weeks, depending on character and weight of damage.

Today, unfortunately, damages of humeral, talocrural and knee joints usual enough business both for sportsmen, and for the people conducting an active way of life.

Desire to go in for sports for the purpose of improvement physical, so, and any other condition, certainly, laudable and even good intention. We will afford a small pun, having told, that the road to a traumatism often happens выстлана these most good intentions. The example with the mentioned joints here as is impossible by the way because these joints are injured by their owners much more often, than any other joints of a body of the person. By the way, it is absolutely unessential to be the sportsman to have real possibility to damage them.

Damages of the top humeral belt, голеностопа and knee joints, according to some information, make more than 50 percent of all sports (and unsportsmanlike!) traumas. If from 10 persons 8 at least once in a life will test painful sensations in the field of a back, injured the listed joints (in particular, anklebones), perhaps, all 10! As to an anklebone even high heels, unfortunately, also considerably increase risk of a traumatism. As already it was spoken above, it is absolutely unessential to be the professional sportsman to test all complex of the sensations connected with twisted foot. To twist foot it is possible, leaving the bus, dancing in a disco or in general on "an equal place", having got a foot in small выбоинку. Even we did it repeatedly.

All it is especially actual now when, despite all political-economical cataclysms, we observe the present explosion of popularity of physical activity and trainings with burdenings.

Joints of the top humeral belt, голеностопа and knee, are exposed to considerable loadings in the modern training showing increased requirements to integrity, mobility and stability of a humeral joint and structures surrounding it.

Besides, many sportsmen and athletes, unfortunately, not by hearsay know about the problems connected with damages of the top humeral belt, голеностопа and knee joints. The so-called syndrome of excessive use of a joint is very artful and does not spare neither professionals, nor fans, neither young and nor "age" sportsmen and athletes. Intensity of painful sensations can vary depending on weight of damage. At the same time even insignificant painful sensations or simply discomfort in the field of a shoulder, an anklebone or a knee can prevent your training and household plans. Apparently from the name of a syndrome of excessive use of a joint, it develops as a result of inadequate physical activities (exercises). The paradox consists that a trauma caused by excessive exercises, it is possible to anticipate, and often and to eliminate by means of physical exercises.

Before to start exercises for strengthening of a knee, talocrural or humeral joint, it is necessary to have an accurate plan of action. We hope, that following recommendations will help you not only to make the program on improvement of humeral joints, голеностопов and knees, but also successfully to realise it.

If you receive medical treatment after a trauma or disease of a knee, talocrural or humeral joint, carry out only those exercises which are recommended you by the attending physician. Carefully follow its instructions not to worsen the condition "autocratic" trainings.

If you do not have problems with knees and shoulders, and you want, that they were not and further, begin the trainings with the lungs, sparing exercises and gradually, in process of increase in muscular force and impellent skill, pass to more difficult movements.

Avoid (especially in the beginning) exhausting and long trainings. Instead of a positive effect they can appear the reason of deterioration of a condition of your knees.

If during training or any exercise you test painful sensations, stop to carry out this exercise and consult to the doctor.

For maintenance of safety of training and increase in muscular force carry out exercises slowly and smoothly, without jerks.

Specified below exercise it is possible to carry out from weight of a muscular fabric (without burdenings). Decreasing in volume as a result of some atrophy caused by a trauma, hip or shoulder muscles weaken and cannot work to the full with the big scales. All depends on your physical condition and training experience. After force of muscles will increase, it is possible to pass to more "solid" scales and the advanced exercises. If you experience difficulties in definition of the physical condition, address to the doctor or the expert in physiotherapy exercises.

Driving on a bicycle or велоэргометре before performance of physical exercises renders not only favorable influence on knees and muscles surrounding them, but also raises endurance and improves the general physical condition.

After by means of physical exercises you will manage to provide to a joint stability, and to muscles – force can to expand, fearlessly, gradually sphere of the sports interests and to enjoy run, tennis, football or other admired views of sports.

Humeral, talocrural and knee joints – the most mobile and at the same time most astable joints of a body of the person. Here just that case when stability is sacrificed mobility. It is necessary to consider, that practically any joint of our body muscles surrounding it are good so, how much good. Especially actually it for humeral and knee joints. Not only function, but also stability of these joints entirely depend on muscles surrounding them. So-called muscular дисбаланс, when force of one muscle (or groups of muscles) considerably surpasses force of other muscle (or other group), very often is the reason of development of various pathological conditions of the oporno-impellent device.

So, for example, assiduously working over force increase дельтовидной (trapezoid, the broadest, big chest, etc.) muscles, the sportsman at the same time increases force which aspires to "pull out" a head of a humeral bone from an articulate hollow of a shovel, that can lead sooner or later to a trauma of a shoulder and a humeral joint. If simultaneously to work over increase in force and elasticity of muscles stabilising a joint ротаторной манжетки, the risk of a trauma can be brought to naught.

Besides, grateful muscles, in coordination working, will allow you to raise capacity of your trainings considerably.

Include some these exercises in the plan of the trainings and carry out their three once a week. To begin it is necessary with small scales which will allow you to carry out exercises smoothly and without jerks.

Exercises

1. Lay down on a back. Take away the right hand with a dumbbell of 1-9 kg aside at level of a shoulder and bend it in an elbow under a right angle. Not tearing off an elbow from a floor (put under it a soft towel), turn a shoulder, concerning serially a floor back and a brush inside. Carry out exercise smoothly, without jerks. Make 12–15 repetitions, change hands and repeat exercise. Execute 2–3 approaches on each hand.

2. Lay down on the left side. The right hand with a dumbbell of 1-9 kg is bent in an elbow under a right angle and pressed to a trunk (lay the curtailed towel). Keeping an elbow pressed to a trunk, turn a shoulder so that the brush has been directed upwards. Smoothly return to a starting position. Repeat 12–15 times. Change the parties and repeat exercise. Execute on 2–3 approaches on each hand.

3. Attach elastic bandage to the door handle. Keeping for bandage the right hand bent in an elbow under a right angle, lead to its trunk. Slowly return to a starting position. Repeat 12–15 times. Change the parties and repeat exercise. Execute on 2–3 approaches on each hand.

4. Sit down on a floor, having placed direct hands behind themselves, fingers of hands are turned from themselves. Having moved a breast forward to sensation of a comfortable tension (be not ill at all!) in both shoulders, keep this position within 15–25 seconds.

5. Become faced to a wall, having placed direct hands on a wall. Bend forward as far as possible (without painful sensations), not changing position of hands, keep this pose within 15–25 seconds.

6. Lift one hand before itself at shoulder level. By means of the second hand lead a hand of a breast to sensation of a tension (be not ill!) in the field of a shoulder also keep this position within 15–25 seconds. Change hands.

7. Lay down on a back, Bend the right foot in a knee joint, it will help you not to cave in with a waist during performance of exercise and will protect a back from damages. Slowly lift the left foot straightened in a knee, upwards on 50–60 sm and keep it in this position of 5-10 seconds. Return to a starting position and repeat exercise, lifting upwards the right foot. Execute 3 series of exercises till 5-10 repetitions on each foot in one series.

8. Lay down on a back. The left foot is straightened, right is bent in a knee joint under a corner of 90 degrees. Straining muscles of a back surface of the right hip, press the right foot as much as possible densely to a floor and keep it in this position of 5-10 seconds. Change position of feet and repeat exercise. Execute 3 series of exercises till 6-12 repetitions on each foot in one series.

9. Sit down on a chair (a stool, a table...) also enclose under knees the towel curtailed into a roller. Attach on anklebones (area of ankle joints) burdenings (the burdening weight depends on level of yours тренированности). Slowly unbend a foot in a knee before straightening and keep it within 2–4 seconds. Smoothly return to a starting position and repeat exercise already other foot. Execute 3 series till 10-12 repetitions on each foot in one series.

10. Lay down on a stomach with the feet straightened in knees. Attach on anklebones burdening (the weight of burdenings depends on level of yours тренированности). Trying not to tear off a basin from a floor, and not caving in in a waist, slowly bend a foot in a knee joint, how much it is possible, and keep it in this position of 2-4 seconds. Smoothly return to a starting position and repeat exercise already with other foot. Execute 3 series of exercises till 10-12 repetitions on each foot in one series.

11. Having leant against a wall shovels and buttocks, put feet on width of shoulders, a foot on distance of 40-50 sm from a wall. Sliding a back downwards, bend feet in knees under a corner of 90 degrees and keep itself in this position of 1-4 seconds. Smoothly return to a starting position. Execute 3 series of exercises till 10-30 repetitions (depending on yours тренированности).

Very good way to check up level of yours тренированности consists in the following. Having bent feet under a corner of 90 degrees, remain as much as possible long in this position. If you managed to hold on 1 minute, can name yourself the sportsman, if 3 minutes – you the professional, if 5 minutes – you from a clan of champions.

12. Find any object in height of 30-40 sm, capable to sustain your weight. It can be a bench, a pile of books etc. Having put a foot on all foot, rise on this object as on a step, having straightened a basic foot in a knee joint. Descend downwards and rise again, leaning already on other foot.

Execute 3 series of exercises till 6-12 repetitions on each foot in one series.

13. Rise before a wall, rest against it hands, having put the left foot bent in a knee joint, ahead of right, completely straightened. Not tearing off the right heel from a floor, move forward, feeling a tension in the bottom part of a shin. Keep this position within 7–10 seconds. Return to a starting position and change feet. Execute on 3 repetitions on each foot.

14. Sit down on a floor, having fixed one end of the connected rubber bandage on stop, and the second on a table leg so that, overcoming its resistance to move foot:

• outside;

• inside;

• to itself;

• from itself (keeping the free end of bandage in hands).

Execute 3 series till 15-25 repetitions in each party.

15. Rise before a wall and, adhering to hands if it is necessary, rise on fingers of feet, trying to lift a heel as it is possible above from a floor. Execute 3 series till 25-30 repetitions. Having achieved force increase икроножных muscles, further it is possible to carry out exercise on one foot.

Exercises is the most real and effective help which you and only you can render to the joints. The role of exercises cannot be overestimated, especially when business concerns preventive maintenance of damages of joints or rehabilitation (restoration) after the got trauma. Exercises not only increase capacity of muscles and elasticity of the sheaves, surrounding joints, but also restore проприоцентивное feeling, helping an organism to "recollect" the lost skills.

Carry out these exercises at least once a day, especially if you are subject to anklebone traumas. Also remember a rule: your joints are good so, how much good muscles surrounding them.

The joint can become "problem" not only as a result of a trauma or disease, but also as a result of a lack of physical activity which it is accepted to name гиподинамией (about advantage of exercises!). A sad outcome of this process is the atrophy of muscles – loss by an organism of a part of a measure to provide mobility and stability of a joint. The basic loading on maintenance of weight of a body and maintenance of stability of a joint lays down, thus, on sheaves, an articulate bag and cartilages of articulate surfaces of a joint Even if earlier you and possessed healthy joints at occurrence of an atrophy of muscles of a problem will not keep itself waiting long.

If you often are injured or engaged in a "risky" kind of sports (basketball, football, tennis, etc.), it makes sense to use additional methods of protection. Special bandages ("голеностопники"), elastic bandage or тэйпы, imposed on a special technique can be those, etc. (is advised to receive additional consultation at experts of sports medicine).

We remind, that that case if you already injured a joint and a pain pursues you long enough, you should see a doctor. The expert in the field of sports medicine (the sports doctor, the surgeon-orthopedist) can understand a joint pathology. The matter is that in pathological process, except a humeral or knee joint, nerves etc. can be involved and other joints of the top humeral belt, голеностопа or hips and corresponding muscles, sheaves, бурсы. Only the qualified expert can give to your correct advice.

In any case presented above exercise will be a part of the program of treatment and a rehabilitation basis.