Among sports activities, athletic gymnastics occupies a special place. It presents a system of exercises, the purpose of which is to improve not only strength qualities, but also the ability to properly manage them. Athletic gymnastics is a health-improving and developmental sport. It can be practiced by people with different levels of physical fitness, achieving overall health and strengthening of the body.

How to start gymnastics

When starting a healthy lifestyle, you should keep in mind that changes will affect all areas. Proper nutrition will not give the desired effect if you do not exercise regularly. Athletic gymnastics is best suited for maintaining a healthy lifestyle, correcting your figure and keeping it in shape. It provides many options for classes, from which you can choose the most suitable for your goals and physical fitness.

So, having decided to start regular exercise, the first thing you need to decide on is the location of the training. You can choose a trendy fitness club where a professional trainer will guide you, give advice and closely monitor your progress. In addition, working out in the gym, where there are other people besides you, is considered an excellent motivation to work. Another argument in favor of choosing a gym is the purchased subscription. Once you have paid for a certain number of classes, the likelihood that you will not miss them increases significantly.

But if you have little free time, it won’t be enough to travel to the gym and back, you can work out at home. This way you can set your own schedule. In addition, home exercises are a great option for those who do not like to do anything in public. The benefit of training in your room is the lack of need for bulky accessories for work. All you need are dumbbells of different weights.

The main condition for the success of home training is awareness of the need to regularly perform the complex. If you do gymnastics at intervals, you will not get the expected results.

Features of classes for beginners

If you decide to work out in the gym, a personal trainer will select a set of exercises for you that will smoothly prepare your body for physical activity. The undoubted advantage of this choice of activities is the possibility of professional guidance and guarantees of the effectiveness of actions.

But if you prefer to exercise at home, you need to very carefully select your training course and make sure not to overstrain your body. There are general rules that must be followed no matter where exactly you are working.

• Gymnastics begins with the preparatory part. It includes warming up each joint, bending, rotating the head and other exercises that will prepare the muscles for physical activity.
• The specificity of practicing this sport is that the training is carried out without a break, the complex must be continuous.

Athletic gymnastics for beginners differs significantly from the advanced complex. Here you don’t have to worry about overloading your muscles. Such a gentle adaptation of the body to sports takes no more than 2-3 weeks. After this, you can increase the intensity of your training and increase the load.

General rules

Despite the fact that the concept of “athleticism” is associated exclusively with the stronger sex, this sport is extremely useful for women. First of all, this is a great way to get rid of extra pounds. To achieve results, in addition to performing the exercises, you need to adhere to special rules.

• Include running in place and jumping rope into the complex. When performed for a short duration, these exercises are highly effective in the fight against excess weight.
• Choose exercises aimed at correcting problem areas. This individual approach to training increases their effectiveness.
• Drink water during training; an imbalance in water balance will not only reduce the effectiveness of your workouts, but will also lead to health problems.
• Eat no earlier than 2 hours after finishing your workout. Eating earlier will reduce all efforts to zero. Before classes, but no later than an hour before them, eat foods high in protein - legumes or soy products.

It should also be taken into account that the effect of training on the body will be better if you do it every day. This way you will increase your calorie intake, which means you will lose weight faster.

Sample training program for beginners

Exercises are performed with weights. If there are no special dumbbells, you can use any thick book.

• Place your feet parallel to your shoulders and raise your arms above your head, holding a book or dumbbell. Quickly lean forward so that the weight goes between your legs. Return to the starting position and repeat 10-15 times.
• Stand up straight, holding a weight with both hands at chest level. Straighten your arms while lifting a book or dumbbell above your head. The back is straight, the number of repetitions is 15.
• Place your feet wider than shoulder-width apart and lift the weights above your head. Tilt your body first to one side, then to the other, while continuing to keep your arms straight. The number of repetitions is 15 in each direction.
• Lie on your back and place your feet under a cabinet or sofa, thereby supporting them. Stretch the weight above your head and begin to lift and lower your torso. Repeat 10-12 times.
• Place your feet together and hang your arms with weights in front of you. Make a small jump, simultaneously spreading your legs to the sides and raising your arms up. Return to the starting position and repeat the exercise 12-15 times.

Training program for women

The complex includes three stages of exercises. The preparatory or warm-up part is performed without weights. The purpose of this stage is to prepare the body by warming up the muscles. You can start your warm-up with light running in place or jumping rope. To stretch your muscles, do a few squats or push-ups at a fast pace. You can do push-ups both from the floor and from a special support. In the second case, alternate heights, working on all groups of pectoral muscles. The duration of the warm-up part is no more than 7-12 minutes.

The main part is performed with weights. You can use dumbbells, a heavy book, or a rubber band.

• Lie on your back with your arms and dumbbells spread out to your sides. Lift them above your head and then return to the starting position. The exercise is performed at a slow pace, the number of repetitions is 10.
• Stand up straight, lower your hands with weights down. Take turns raising each arm to shoulder level and return to the starting position. The number of repetitions is 10 with each hand.
• Stand on a rubber band with your legs parallel to your shoulders and your arms with the ends of the band down. Bend to the right while holding the band, return to the starting position and lean to the left. The number of repetitions is 10 in each direction.
• Stand on a rubber band with your legs parallel to your shoulders and your arms with the ends of the band down. Bend each arm in turn at the elbows. The number of repetitions is 10 with each hand.
• Stand up straight with your feet parallel to your shoulders and your hands with weights down. Bend over while spreading your arms to the side. Number of repetitions – 12.

Each of these exercises should be performed in 2-3 sets. In the final part, you need to relax your muscles.

• Stand straight with your legs parallel to your shoulders. Bend your arms and lean down, trying to touch your elbow to the floor. Number of repetitions – 10.
• Sit on the floor with your feet together. Stretch forward, trying to reach your socks with your fingers.
• Stand straight, legs parallel to your shoulders, hands on your waist. Turn your head in different directions, trying to stretch your neck as much as possible.

The maximum amount of time allotted for this stage is 6 minutes. It is necessary that each lesson includes all three stages of training.

Thus, athletic gymnastics is an interesting sport, and its influence on the human body and strengthening its health is beyond doubt. The number of exercise options allows you to choose the one most suitable for you personally, and the regularity of exercises increases their effectiveness.

Abstract

Topic: Basic forms and methods of conducting

athletic gymnastics training.

Target: To acquaint club members with the basic forms and methods of training in athletic gymnastics.

Lesson objectives :
- formation of basic concepts about athletic gymnastics;
- education of moral and volitional qualities, determination, hard work.

Lesson duration- 45 minutes.
Class location- sports hall, gym.
Form of conduct: lesson - lecture.

Athletes in Ancient Greece were those who participated in competitions for a reward. True, the meaning of the word is somewhat different - an athlete from “athletics”, that is, characteristic of wrestlers. So an athlete is kind of like a fighter. But now both track and field athletes and weightlifters are called athletes. In Russia, athleticism is usually associated with bodybuilding and bodybuilding, and it is even believed that athletic gymnastics and bodybuilding are one and the same thing. But it is not so. Athletic gymnastics is still gymnastics, albeit strength, and bodybuilding and bodybuilding are entire systems that include both gymnastics and aerobics. Athletic gymnastics is aimed at developing a person’s strength abilities. This is its main difference from other gymnastics. The main element of athletic gymnastics is physical exercise with weights. But unlike weightlifting, powerlifting and kettlebell lifting, lifting this weight is not a goal, but a means of developing strength abilities.

Athletic gymnastics is a system of exercises with weights. Classes of this gymnastics are publicly available and provide an opportunity to develop strength and confidence, and increase performance. The methods of athletic gymnastics are varied, so exercises with weights can be performed with equal success by young and older athletes; practice shows that those involved in athletics can develop strength, achieve a high level of endurance, and also dramatically reduce the harmful effects of risk factors on the body.

In the process of athletic gymnastics, with the help of strength exercises, the musculoskeletal system, bones, and ligaments are strengthened. Tendons, muscles. The blood supply to muscle tissue increases, which promotes their development. Performing a set of exercises with weights has a positive effect on protein metabolism, enhances anabolic processes, as a result of which the body’s ability to regenerate improves and its resistance to diseases increases.

Weights in athletic gymnastics can be dumbbells, barbells, weights, logs, your own weight, as well as various training devices. You can also practice with bricks. In ancient times, for example, the Greek “carried a bull. The bull grew, and the strength of the man himself grew.” Now he is considered almost the discoverer of the basic principle of athletic training. There are still fans of “natural” training methods. They do not recognize modern means, but they do not refuse other achievements of civilization. Mostly, athletic gymnastics is now practiced in gyms. And depending on the goals of the training, appropriate methods and means are chosen. Moreover, many obtain similar and even completely identical results, using almost opposite methods. This is due to the fact that athletic gymnastics can be practiced by any person who can perform certain exercises; they just need to individualize the training method. Some people do athletic gymnastics for health, while others want to make their figure beautiful; the possibilities of athletic gymnastics are unlimited.

Athletic gymnastics, to one degree or another, can and should be a complement to other types of physical education – running, swimming, football, martial arts. Men and women, adults and children can practice. As you get older, such activities are even more beneficial than for younger people. From my own experience: a sports veteran, a former all-around master of sportsman, has been training at the sports club for about seven years. At the age of sixty-three, he looks like a forty-year-old man, attends training three times a week for two hours, feels great, and does not want to quit gymnastics. Athletic gymnastics has a beneficial effect on women. The fact is that strength training prevents the development of osteoporosis. But the structure and content of athletic gymnastics classes must be approached wisely: taking into account individual characteristics and target orientation. Only this approach will ensure training of the cardiovascular system, weight regulation, figure correction, general physical and special training in a particular sport or profession.

Since the development of strength is, first of all, the functional improvement of the leading systems of the body with the appropriate combination and interaction of physical and motor qualities, several general principles of strength training should be highlighted:

1) the main indicators of muscle strength are: the volume and mass of muscles, the speed of their contraction and the duration of the effort, which determines the forms of strength manifestation (maximum voluntary strength, explosive strength and strength endurance);

2) the effect of performing a particular exercise depends on the appropriate reinforcement - repeated exposure, while possible adaptation to the exercise involves a timely change in the conditions and nature of the exercise with increasing demands;

3) the individual and motivational characteristics of those involved require the choice of the limits of the intensity of the impact (maximum and minimum), which is expressed in the duration of the exercise, the magnitude of the load, the mode of exercise and training; for strength training, the “repetitive maximum” (RM) indicator or the maximum number of repetitions of the exercise is typical;

4) in strength training, preference is usually given to the “overcoming mode”, provided that the last repetition in each approach should be with extreme tension, and exercises in the static and inferior modes should only complement the effect of the first;

5) it is important to test the initial level of preparedness of those involved in a set of indicators: weight-to-height ratio, assessment of the muscular topography of the body and individual parts of the body, the degree of strength development in various conditions of manifestation, PM indicator and others;

6) as a factor in ensuring strength training, it is necessary to consider rational nutrition, taking into account three main functions of the body: creating an energy reserve, ensuring metabolism and appropriate balance in the body, ensuring the construction of cells and tissues, which is determined by the content, volume and ratio of nutrients, as well as additional stimulating means of recovery: massage, thermal procedures,

Thus, a wide selection of means of athletic gymnastics and methodological possibilities for practicing strength gymnastic exercises allow, within the framework of athletic gymnastics, in addition to the general tasks of harmonious physical development and strength improvement, to solve many specific problems: figure correction, development of general and local performance, development of strength of individual muscle groups, development maximum strength or its other manifestation, development of strength with an applied focus (for a specific type of motor activity or sport).

The impact of strength gymnastic exercises on a student can be both general (on the body as a whole) and local (on a muscle group, part of the musculoskeletal system). Hence, the effect of classes can be supportive-tonic or developmental. At the same time, the basic principles and methods of organizing gymnastics classes are preserved both when compiling a separate complex of athletic gymnastics, when planning a specific training, and when organizing a system of athletic gymnastics classes (cycles, stages, periods).

Athletic gymnastics does not set itself a special goal, which bodybuilders set (a beautiful body), nor does it set the goals of powerlifting (maximum strength). The main goal of athletic gymnastics is a healthy body, a strong organism. People who come to athletic gymnastics to correct their shortcomings ultimately strengthen and improve their health. But a frail, weak body is also a disadvantage, or, to say the least, a disease.

By working to strengthen the body and correct deficiencies, the athlete acquires a beautiful body and strong muscles, and he himself changes morally and spiritually.

Athletic gymnastics, which is based on the method of strength training, uses the full arsenal of basic gymnastics, as well as elements of sports training. While maintaining the basic principles and methods of traditional gymnastics, in athletic gymnastics the impact of a strength nature can be local or generalized (involving almost all muscle groups), tonic or developing; at the same time, three strength qualities can be selectively developed (slow, or “press” strength; fast, or “explosive”; and static) and the types of strength endurance derived from them.

The most important distinctive feature of athletic gymnastics is that, through special exercises, the student develops the skills and abilities of power movements of his own body in various modes of power work. None of the systems described above provides this. Meanwhile, such skills and abilities are very important in human life support.

Athletic gymnastics uses six groups of special exercises.

The first group - exercises without weights and objects - include overcoming the resistance of your own body or its part. These can be forceful movements or static tensions with greater or lesser tension in the antagonist muscles. For example, flexion and extension of the arms in a lying position, or holding tense arms in a position to the sides, or holding a position slightly bent with the support of the pelvis and arms raised up, etc. These exercises are suitable for various groups of participants, do not require special preparedness, and are simple to organize respect.

The second group is strength exercises on mass-type apparatus, partially borrowed from gymnastics all-around and again consisting of moving one’s own body. The features of this group of exercises are due to the use of various devices (“projectiles”) and the variety of situations used. On the crossbar, rings, parallel bars, pommel horse with handles - you can perform exercises hanging and upright, in mixed positions; quickly and slowly, focusing actions on slowing down or accelerating movements, holding static positions, as well as all sorts of combinations of them, using a variety of muscle groups or loading them according to a given pattern at the same time. In addition to traditional all-around equipment, ropes and hanging poles, a gymnastic wall and hanging supports can serve as lifting and lowering of the body or its links, flips up and down, etc. in active or active-passive modes.

The third group is exercises with gymnastic objects of a certain weight and elasticity: medicine balls, expanders, etc. The characteristics of each of the objects determine the nature of the exercise with it, the possibilities of manipulation, and the degree of tension. At the same time, a new form of exercise appears - pair-group and new methods of its use: play and competition.

The fourth group - exercises with standard weights: dumbbells, kettlebells, barbells. A characteristic feature of these exercises is the strict dosage of the weight of the projectile. Exercises with dumbbells contain various symmetrical and asymmetrical movements of the arms in combination with bends, turns, lunges, squats, etc. - allowing you to involve a large number of muscle groups in the work and achieve a sufficient load of the overall impact. Exercises with kettlebells are generally similar to exercises with dumbbells. Their specificity lies in the fact that with a normal grip the weight is located outside the support area, which causes it to rotate, counteracting which requires great effort. In addition, the significant weight of the kettlebell (from 16 to 32 kg) reduces the choice of types of exercises, although, in addition to the usual lifting and lowering, throwing and catching the kettlebell with one and two hands, throwing with arms and legs are also used. Barbell exercises require the use of guidelines developed for weightlifting. For the purpose of health improvement and general strength training, in addition to the barbell itself, you can use its elements: bar, discs, locks. Therefore, they are not limited to classic triathlon (press, snatch, clean and jerk), but use a whole group of movements in a wide variety of forms and positions. An important point when selecting weights is the level of development of the “weakest” muscle group - the selection of weight sizes begins from there. In this case, the number of repetitions of the exercise should not be less than 3-4, and exercises for “maximum” weights with 1-2 repetitions in athletic gymnastics are not used. With large weights, the duration of rest between approaches (it should ensure recovery to the level after the warm-up state), the number of exercises, their nature and modes become important.

The fifth group is strength exercises performed in pairs and threes. These are simple and accessible exercises that do not require special technical preparedness and are performed under artificially complicated conditions. The interaction of partners, in this case, is structured in such a way that one of them creates a certain resistance to the action of the other, who overcomes it using a given method. The nature of resistance when performing exercises in this group can be as follows: slight constant overcoming of resistance; active opposition, turning into the opposite action of one of the partners. In paired strength exercises, it is important to be able to maintain the degree of resistance throughout the entire action or purposefully (according to instructions) change it.

The sixth group - exercises on simulators and special devices. Typically, in athletic gymnastics, “block-type” simulators are used, which allow you to adjust the load by changing the weight of the load (degree of resistance) and include various parts of the body in turn, taking certain positions. Complex simulators have 5-6 working positions that determine the conditions for strength work. The functionality of any simulator depends, first of all, on the following requirement: with optimal dimensions of the structure, it should be possible to use the largest possible number of working positions. Exercises on simulators should begin with small muscle groups, gradually moving to large muscle formations, the pace of execution is average, sudden movements are excluded.

To ensure the proper effect of strength training in athletic gymnastics, an auxiliary group of exercises is used. It includes all the means of basic gymnastics aimed at stretching and relaxation, as well as at developing “associated” physical qualities (flexibility, agility, speed), and, if necessary, switching to easier work and active rest. This “strength break” helps replace passive rest and increase the overall load with faster recovery. The series of exercises used differ from the place of application (part of the lesson), the total load, the nature and variety of exercises. However, they are made up of just a few movements or actions that are repeated for no more than 8 minutes.

NUTRITION.

When doing athletic gymnastics, you need to pay attention to proper nutrition.

Nutrition is the process of entering the body and assimilating substances necessary to cover energy and plastic costs, building and renewing body tissues and regulating functions; an important part of metabolism. One of the fundamental conditions for a healthy lifestyle is nutrition appropriate for age, gender and type of work activity. Its quantitative and qualitative usefulness determines the degree of implementation of the hereditary program of physical development, working capacity and productivity, resistance to negative environmental factors, including

stress, harmful production factors, weather and climate influences, etc. Nutrition that is complete in all respects contributes to active longevity.

The decisive influence of nutrition on health is due to the fact that food is a source of vital energy for the body and substances used to build its tissues. This process occurs in the body not only during its formation and development. In adulthood, the functional structures of the body do not become stable even for a short time. Being in a state of continuous change, they are constantly destroyed and created again. The intensity of these processes and their direction are not the same throughout life. In childhood and adolescence, synthesis reactions and tissue creation processes predominate; in adulthood, dynamic equilibrium takes place; in old age, destructive processes predominate. The chemical elements and compounds involved in these processes are usually called food substances, or nutria - those. The main ones are proteins, fats and carbohydrates, as well as minerals and vitamins. For vital balance, the body needs more than 60 types of nutrients.

Nutrition that is complete in all respects is usually called rational, that is, it satisfies the energy, plastic and other needs of the body. It should be noted that in most options, tasty and satisfying food does not meet the requirements of a balanced diet. Optimal satisfaction of the body's energy needs through nutrition occurs when the energy potential of the diet, expressed in kilocalories (kcal), is equal to the total amount of thermal energy consumed by the body during the day to maintain life and carry out work activities. Typically this is 2500-4500 kcal. A person’s need for energy is formed by its consumption for life support (energy support for metabolism, the functioning of internal organs and ensuring minimal muscle tone) and for the labor activity carried out by him. The first component of energy consumption. called basal metabolic rate, is determined by age, gender and body weight. It is believed that the level of basal metabolism in a healthy person corresponds to the consumption of 1 kcal per hour per 1 kg of body weight. For boys with a body weight of 60 kg, it is approximately 1440 kcal, for girls of the same age with a body weight of 50 kg - 1200 kcal per day. After eating, energy consumption for basal metabolism increases by about 10%, which is also taken into account. These energy expenditures in an adult healthy person are stable. Energy consumption to ensure the work performed depends entirely on its type and duration. The least energy is spent during mental work, and the most energy is spent during hard physical labor.

Acquaintance with the methods of practicing athletic gymnastics begins at the stage of secondary (complete) education. Boys and girls need to master the technologies of modern health-improving systems of physical education and applied physical training, develop competence in physical education and health-improving and sports-health-improving activities, creative experience in individual and collective forms of physical exercise. The methodological material presented in this article will help physical education teachers effectively solve these problems.

Organization of athletic gymnastics classes

Classes are held in the gym. Equipment (barbells, dumbbells, exercise machines, athletic machines, squat racks).

Let's give an example of an athletic gymnastics lesson. The main task is harmonious physical development and general strength training. The peculiarity of the lesson is moderate strength load on various muscle groups. The means of training are general developmental strength exercises with and without objects, exercises on apparatus, circuit strength training. The duration of the lesson is from 40 to 45 minutes, depending on the level of preparedness of the students and specific tasks. Possible participants are schoolchildren aged 10–16 years.

Typical forms of organization for those involved in athletic gymnastics are: group classes, individual lessons, circuit training.

Methodological instructions for performing workouts No. 1 and No. 2 (complexes).

1. The complexes are designed for a year of systematic training. Classes are held three times a week. The first workout is done twice a week, and the second workout is done once a week. After a month of training, the second workout is performed twice a week, and the first once.

Training is performed every other day (Monday, Wednesday, Friday). Particular attention should be paid to the dosage of weight lifting for each student. The teacher must develop an individual lesson plan with each student, based on his physical development, calculate the working weights, the number of approaches, and the time for performing the exercises. The plan is drawn up for three months, where certain goals and objectives for completing the complexes are set. The implementation of this plan is monitored by the student under the strict supervision of the teacher.

Students are divided into groups of three. One does the exercises, the other belays, and the third rests, then they change in a circle.

During the first two weeks, students learn how to properly perform exercises with light weights. Weight is added to exercises after the student has correctly mastered the technique of performing exercises with weights (the teacher decides). Weight is added after the student completes all approaches with the required number of repetitions.

Example - an exercise for the arms (biceps), the student did three sets of eight repetitions with a barbell with a weight of 15 kg, for the next lesson he increases the weight by 2.5 kg - the weight of the barbell is 17.5 kg. This principle of increasing weight by 2.5 kg will be in triceps exercises, bench press, and back exercises. In leg exercises (squats, deadlifts), we increase the weight by 5 kg.

Safety precautions when performing exercises with weights.

I would like to focus on insurance when performing various exercises, since safety precautions when lifting weights are the most important factor in not getting injured.

1.Exercise bench press on an athletic bench- the belayer is located behind the racks of the athletic bench, he hands the barbell to the person performing the exercise and makes sure that the bar does not change the amplitude of movement while performing the exercise. When changing the amplitude of movement, the belayer helps the performer to level the barbell and place it on the racks (the barbell cannot be jerked sharply, the movements must be smooth).

2.Squat performed from racks, each student chooses the height of the racks so that it is convenient to remove the barbell (in terms of safety, the most traumatic exercise), so you need to wear an athletic belt to secure your back. The spotter is positioned behind the back of the person performing the squat. The belay is carried out under the chest of the person performing the exercise, with your hands (carefully lift it to the top and help put the barbell on the racks).

3.Deadlift - performed only with an athletic belt (fixation of the back, pay attention to the correct execution of the technique).

Breathing technique when performing exercises with weights – inhale through the nose, exhale through the mouth and never hold your breath, this can lead to complications in the cardiovascular system..

1. Bench press on a horizontal athletic bench - inhale when lowering the barbell to the chest, exhale when raising the barbell.

2. Raising dumbbells on a horizontal athletic bench - inhale when raising your arms from the dumbbells to the sides, exhale when moving your arms from the dumbbells.

3. Exercise for arms (biceps) - inhale when lowering your arms with the barbell down, exhale when raising your arms from the barbell to the top.

4. Squat - inhale when lowering with the barbell down, exhale when standing up with the barbell at the top.

5. Deadlift - inhale when lowering the bar down, exhale when raising the bar to the top.

Workout #1.

Warm up.

1.Bending and extension of arms (20 times).

2. Pull-ups from hanging on the bar with a medium grip (8-10 times).

3. Press – raising the legs from hanging to the crossbar (20 times), raising the torso on an inclined board (20 times).

Main part.

Exercises for chest muscles.

1. Raises of dumbbells with hands on a horizontal bench (3x8)

2. Bench press on a horizontal bench with a narrow grip (3x8).

3. Bench press on a horizontal bench with a medium grip (3x8)

4. Hemming of the pectoral muscles (pullover) (3x8)

Exercises for the back muscles.

5. Pull a curved bar to the neck on a machine (working the long back muscles) (3x8).

6. Pulldown on the abdominal machine (working the latissimus dorsi muscles) (3x8).

Exercises for leg muscles.

7. Squat with a barbell on the shoulders (3x20).

8. Pumping the muscles of the lower leg and calf muscles with a barbell on the shoulders (3x20).

Final part.

1.Hang on the bar with a medium grip (spinal stretch) (1 min.)

2. Twisting the torso on the bar (1 minute).

Workout No. 2.

Warm up.

1. Flexion and extension of the arms from the floor (20 times) for the triceps.

2. Pull-ups on the bar with an inward grip (98-10 times)

3. Press – raising legs on the crossbar (20 times), lifting the body on an inclined board (20 times).

Main part.

Exercises for arm muscles.

Exercises for the deltoid muscles.

1. Bench press with a wide grip (3x8).

2. Raising the barbell with a narrow grip to the chin (3x8).

3. Row of dumbbells at eye level (3x8) (hold dumbbells for 2 seconds).

Biceps exercise.

4. Working out the biceps with a medium grip (3x8) (flexion, extension of the barbell).

Exercises for the triceps muscles.

5. Working out the triceps - pressing the barbell from behind the head with a narrow grip (3x8).

6. Working out the triceps - push-ups on the uneven bars (3x8).

7. Triceps training on the simulator (3x8).

Exercises for the trapezius muscles.

8. Raising the barbell up and down along the body (3x20).

Leg exercises.

9. Deadlift (3x20).

Final part.

1.Hang on the bar with a medium grip (1 minute)

2.Trso twisting on the bar (1 minute)

Bodybuilding or bodybuilding is the process of building and developing muscles through weight-bearing exercise and high-energy nutrition, with a high content of nutrients, in particular proteins, sufficient for hypertrophy of skeletal muscles.

Athletic gymnastics is a system of gymnastic exercises aimed at developing strength qualities and the ability to “use them.” Athletic gymnastics is a traditional type of gymnastics with a health-improving and developmental orientation, combining strength training with comprehensive physical training, harmonious development and promotion of health in general.

Athletic gymnastics is intended for a wide variety of people (young and old, boys and girls), but for practically healthy people, since the exercises used are associated with significant muscle tension and a corresponding load for those involved. Therefore, keeping this circumstance in mind, athletic gymnastics should be considered first of all as a developmental means of physical education, and only secondarily as a restorative means.

Athletic gymnastics satisfies people's desire to have strong and beautiful muscles, sculpted (and not just huge) muscles. In addition, it expands motor experience, develops the habit of systematic physical exercise, serves as a means of active recreation, and effectively stimulates the desire for self-expression through the beauty of the body.

In practice, there are a large number of different teaching aids that use the term “athletic gymnastics” in a broad sense as sets of strength exercises, but do not define them as a type of gymnastics. Meanwhile, in fact it turns out that they are only indirectly related to athletic gymnastics as one of the types of health improvement. Therefore, it is necessary to clarify the meaning of the words: “athleticism”, “athlete” and “athletic gymnastics”.

“Athleticism” is a direction in physical improvement that pursues the goal of achieving a high level of strength development and high results in “sports-type” strength exercises.

“Athletic gymnastics” is a more comprehensive concept that reflects a system of health-improving and developmental influences with the aim of strengthening human health and improving his vitality. Athletic gymnastics uses six groups of special exercises.

The first group - exercises without weights and objects - include overcoming the resistance of your own body or its part. For example, bending and straightening your arms in a lying position, or holding tense arms in a position to the sides, or holding a position slightly bent with your pelvis supported and your arms raised up, etc.

The second group is strength exercises on mass-type apparatus, partially borrowed from gymnastics all-around and again consisting of moving one’s own body. The features of this group of exercises are due to the use of various devices (“projectiles”) and the variety of situations used. On the crossbar, rings, parallel bars, pommel horse with handles - you can perform exercises hanging and upright, in mixed positions; quickly and slowly, focusing actions on slowing down or accelerating movements, holding static positions, as well as all sorts of combinations of them, using a variety of muscle groups or loading them according to a given pattern at the same time.

The third group is exercises with gymnastic objects of a certain weight and elasticity: medicine balls, expanders, etc. The characteristics of each of the objects determine the nature of the exercise with it, the possibilities of manipulation, and the degree of tension.

The fourth group - exercises with standard weights: dumbbells, kettlebells, barbells. A characteristic feature of these exercises is the strict dosage of the weight of the projectile. Exercises with dumbbells contain various symmetrical and asymmetrical movements of the arms in combination with bends, turns, lunges, squats, etc. Exercises with kettlebells are generally similar to exercises with dumbbells. Their specificity lies in the fact that with a normal grip the weight is located outside the support area, which causes it to rotate, counteracting which requires great effort. Barbell exercises require the use of guidelines developed for weightlifting. For the purpose of health improvement and general strength training, in addition to the barbell itself, you can use its elements: bar, discs, locks. An important point when selecting weights is the level of development of the “weakest” muscle group - the selection of weight sizes begins from there. In this case, the number of repetitions of the exercise should not be less than 3-4, and exercises for “maximum” weights with 1-2 repetitions in athletic gymnastics are not used. With large weights, the duration of rest between approaches (it should ensure recovery to the level of the post-warm-up state), the number of exercises, their nature and modes become important.

The fifth group is strength exercises performed in pairs and threes. The interaction of partners, in this case, is structured in such a way that one of them creates a certain resistance to the action of the other, who overcomes it using a given method. The nature of resistance when performing exercises in this group can be as follows: slight constant overcoming of resistance; active opposition, turning into the opposite action of one of the partners

The sixth group - exercises on simulators and special devices. Typically, in athletic gymnastics, “block-type” simulators are used, which allow you to adjust the load by changing the weight of the load (degree of resistance) and include various parts of the body in turn, taking certain positions. mExercises on the simulators should begin with small muscle groups, gradually moving on to large muscle formations, the pace of execution is average, sudden movements are excluded.

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Perhaps no other system of physical exercise in our country and abroad has gained as many adherents in recent years as athletic gymnastics. This is explained not only by people’s desire to improve their figure, but also by the emergence of an entire industry engaged in the production of modern exercise equipment, a variety of sports equipment, and special food products. There is an athletic gym in almost every health center.

The main means of athletic gymnastics are strength exercises with external resistance (weights). First of all, these include exercises with barbells and dumbbells. A standard barbell weighs 22.5 kg, and the discs for it have a weight difference of up to 1.5 kg. Dumbbells are either solid or collapsible. Leg weights are also used, which are attached to the feet or ankles. The necessary elements are a multi-purpose bench with a barbell support and an adjustable backrest and barbell rack.

Along with free weights, all kinds of block devices, expanders and strength training equipment are used. Exercise machines are the most injury-free and provide stress on a strictly defined muscle group.

On the other hand, free weights allow for a much greater variety of movements and the inclusion of many muscles. For example, when lifting a barbell, most of the muscles of the body are immediately involved, which ensure not only lifting the load, but also maintaining balance. In this regard, exercise machines are truly effective only in combination with a barbell, dumbbells and block devices.

Among the large number of strength exercises, we can identify a group of the most effective for the development of certain muscles (Table 5).

The exercises presented in and other strength exercises must be performed in compliance with certain rules.

• Firstly, this concerns breathing: inhale when lowering the weight, exhale when lifting it. You should not hold your breath when your muscles are tense.
• Secondly, the weight moves smoothly and rhythmically through its full amplitude.
• Thirdly, all repetitions are performed “purely,” that is, without the help of other parts of the body (kicks, body bends).

Phases of athletic gymnastics training

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Athletic gymnastics classes include three phases (parts):

• warm-up;
• strength exercises (the main part);
• the final part.

Warm-up

Warming up is especially important because it reduces the likelihood of injury and allows you to work your muscles through the entire range of motion.

General warm-up usually consists of warm-up exercises - light jogging, cycling and other similar exercises for a few minutes.
In a special warm-up Stretching exercises are used, in particular, repeated static exercises (stretching).

• leaning forward from a stance with arms spread between fixed supports;
• placing the feet behind the head until they touch the floor from a supine position;
• bending forward with your toes touching your toes, etc.

Stretched position achieved in 2-3 s and maintained for 7-10 s.
The exercises are repeated three times.
After stretching exercises within 5-10 minutes, jumping rope, push-ups, and bends are performed.

Strength exercises

Strength exercises, volume and intensity of the load in the main part of the lesson are selected taking into account the preparedness of the trainees and the objectives of the training cycle.

Final part

The final part consists of calming exercises, such as slow running followed by walking or swimming. It takes 5-10 minutes.

Determination of the volume and intensity of load in athletic gymnastics

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There are many methods of athletic training. All of them are based on the use repeated and maximal effort methods and differ mainly in the order of the exercises and the distribution of the load in individual sessions and training cycles.

First a harmonious system of athleticism developed by Canadian trainer Joe Weider. Athletes such as Arnold Schwarzenegger, Franco Colombo and others trained under his leadership and were repeatedly awarded the highest professional title in athletics, Mr. Olympia. The system is intended for beginners and more experienced athletes; it addresses issues of nutrition, recovery, and exercise motivation.

It contains

• introductory
• separate, as well as
• power and
• muscle building program.

Introductory program

The introductory program lasts 3 months with three classes per week. Each lesson uses a separate set of 12-16 exercises and works all major muscle groups.

In the first month the load volume is planned in such a way that weight-bearing exercises are performed in one set of B repetitions.

In the second month Two approaches of 8 repetitions are already being done using the same weight in both approaches. In the third month, two hikes are also performed, but in the first of them there are 5 repetitions with a weight close to the maximum, and in the second - 9 repetitions with a lighter apparatus. Rest between sets - 1-2 minutes. Each lifting of the projectile takes 2-3 s, and each lowering takes 4 s.

If after three months the introductory program continues to bring good results, then you can continue to study it. If the growth of muscle mass slows down, then you need to take a week’s break and start training according to a separate program.

Separate program

The separate program is designed for 2-3 months with four classes per week.

On the first day of the weekly cycle A set of 11 exercises is used for the muscles of the upper body.
After a day of rest on the fourth and fifth days complexes for the upper and lower parts of the body are again used, but the composition of the exercises in them changes slightly.
Sixth and seventh days are reserved for rest.

In all complexes, exercises are performed in three sets of 9 repetitions (with the exception of exercises such as lifting the torso from a lying position, bending to the side with a dumbbell and others, which are repeated 30-50 times).

A special feature of this program is the use of so-called super series. The essence of this technique is that two exercises for antagonist muscles (providing movements in the opposite direction) are performed in a row without a pause. For example, the super series consists of the bench press and the standing barbell curl.

After completing the split program, classes can be continued if the growth in results does not stop, or you can move on to easier training aimed at maintaining the results obtained. If the goal is to achieve great success in athleticism, then you need to turn to the following program.

Strength and muscle building program

The strength and muscle building program is designed for 2-3 months with three to four sessions per week. Each of them uses a set of 12 exercises. Exercises are performed in 4-5 sets of 6 repetitions. In the last repetitions, some help from a partner or additional movements is allowed.

The “pyramid” technique is also effective:

• in the first approach, 15 repetitions are performed with a weight of approximately 60% of the maximum;
• in the next few approaches, the weight of the projectile gradually increases to 80% of the maximum, and the number of repetitions decreases to 5-6, after which you can return to the starting position.

When training in a strength program, the ability to properly build your diet is especially important. If the increase in body weight due to muscle mass occurs slowly, then you need to consume more protein and high-calorie foods.

In all of the listed programs, the weight of the weights, i.e. the intensity of the load, is selected in such a way as to ensure the recommended number of repetitions and approaches. Naturally, as training increases, it becomes possible to perform more repetitions. In this case, after 2-3 weeks of training, it is necessary to increase the weight of the apparatus (by 1.5-3 kg for the upper body and by 4.5-9 kg for the legs) and return to the original number of repetitions. Then everything is done again. In this way, a progressive increase in the intensity of the load occurs.

Systematic principle

In athletics, it is very important to observe one of the basic principles of sports training - the principle of systematicity. Both annual, monthly and weekly training cycles are planned. For example, having received appropriate initial training, you can do a separate program for 5 months, a strength and muscle-building program for the next 5 months, and work on muscle definition for the last month and a half.

Formation of relief muscles, unlike volumetric training, has its own characteristics:

• the number of classes per week increases to six, and different muscle groups are worked on different days;
• exercises are performed in three sets of 12 repetitions;
• Rest between sets is less than 1 minute.

The cycle ends with two weeks of rest. This order corresponds to the standard periodization scheme for year-round training.

Most effective in monthly cycles alternating three weeks of heavy training and a week of light training. Classes are designed in such a way that exercises for slowly developing muscles, for example, the quadriceps femoris, are carried out at the beginning of the lesson. In general, it is necessary to strive for a wide variety of exercises and not use the same complex for a long time.

Individual characteristics

When doing athletic gymnastics, you need to take into account your individual characteristics, in particular, your body type. As a rule, people with hypersthenic and normosthenic types achieve great success, although asthenics also develop muscles.

The same exercises and load parameters can cause intense muscle growth in some people, but have no noticeable effect on others. In this regard, the training process should be carried out in such a way as to make the best use of the proposed programs, experimentally create new options based on them, and switch from one program to another in a timely manner.

Table of strength exercises for muscle development

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Table 5 Strength exercises for developing the muscles of the trunk, upper and lower extremities

There are different types of training in athletic gymnastics. Each cycle of training with dumbbells, kettlebells or a barbell allows you to achieve your goal. You should begin performing complexes of varying complexity after the initial, basic stage has been mastered.

Set of exercises

The goal of the basic complex is to master exercises that allow you to qualitatively work out the main muscle groups. A set of exercises is performed three times a week, three sets of each exercise. The weight of the dumbbells should be selected so that the last repetitions are given with noticeable effort.

Warm-up

1. Perform circular actions with your arms bent at the elbows in front of you (4 – 6 times).

2. Rotate the body to the right and to the left (4 – 6 times).

3. Bend forward until your toes touch your hands (4 – 6 times).

4. Half-split squats (4 – 6 times).

Main part

1. Exercise to develop biceps.

Perform arm-to-shoulder curls while standing. In the starting position, dumbbells are held at the outer side of the thigh, with palms facing you. When lifting the projectiles, the hands turn outward, in the final position the palms are directed towards “yourself”. Perform 8 to 10 times.

2. Exercise to strengthen the triceps.

Bench press with triceps or dumbbells while lying down. In the initial position, your arms should be bent at the elbows, your palms facing away from you, and the dumbbells should be in the area of ​​your head. Extend your arms at the elbows, trying to keep your forearms motionless 8 to 10 times.

3. Development of the pectoral muscles.

1) Bench press (dumbbells) lying from the chest with a wide grip. This exercise is considered basic; it develops not only the pectoral muscles, but also actively affects the muscles of the arms and deltas. In the starting position, your arms should be bent, elbows pointing to the sides. When performing a dumbbell press, the palm should be directed away from you. Performed in 10 repetitions.

2) Raising your arms with dumbbells in front of you (“butterfly”) while lying down has an accentuated effect on the pectoral muscles. When raising your arms, you should strive for the full range of motion.

4. Exercises to develop the abdominal muscles.

1) Pulling your knees to your chest is done while sitting. When performing this exercise to develop the lower abdominals, a dumbbell is held between the feet. Tightening the knees is performed depending on physical fitness from 15 to 30 times.

2) Body lifts, performed while sitting with the legs fixed (“Roman chair”), allow you to effectively load the middle and upper parts of the abdominal muscles. When performing lifts, the dumbbell is placed on the shoulders or chest and held with the hands. Performed from 15 to 30 times.

5. Development of the posterior bundle of deltas and muscles of the shoulder girdle.

Raising dumbbells to the sides while standing on an incline. In the starting position, the arms are freely lowered, palms facing the center. Dumbbell flyes must be performed for 10 repetitions.

6. Development of the latissimus dorsi muscles.

Performing barbell (dumbbell) rows while standing on an incline. The exercise should be performed in 10 repetitions in each approach.

7. Development of shoulder muscles.

Simultaneous presses of dumbbells or kettlebells from the shoulder while standing develop the middle bunch of deltas and affect the triceps muscle of the arm. Presses are performed 10 times.

8. Exercises to develop leg muscles.

1) Squats with a barbell or dumbbells on the shoulders are basic exercises and are performed 12 to 15 times.

2) Performing leg extensions with an apparatus secured to the foot with a belt will allow you to actively work the front of the thigh. The exercise is performed sitting, 15 repetitions.

3) Leg curls with a dumbbell attached to the foot allow you to develop the muscles of the back of the thigh and are performed 15 times.

The basic complex of athletic gymnastics is performed for 1.5 to 2 months, and then you should move on to the next stage of training.