Women, unfortunately, are not always happy with their appearance and figure. Some people want to lose weight, others want to gain weight, stop slouching, and straighten their legs. Not many women have an ideal figure. But everyone can become slim, feminine, correct or smooth out figure flaws, if they do not spare time and effort for this. We are talking about physical education, or rather, exercises to correct the figure.

You've probably already read a lot about how much 10-minute gymnastics benefits the body if you do it daily, despite lack of time. You will feel more energetic, look younger, and cope with household chores and work faster.

If you are very busy in the morning, you can reschedule classes for the daytime or in the evening, but no later than 2 hours before bedtime - this is better than not doing gymnastics at all. But remember that the morning charge of freshness and vigor cannot be replaced by anything.

What exercises should I do? It is difficult to choose a set of exercises that would be equally suitable for all women. One type of gymnastics is suitable for the young and healthy, another for the not-so-young, and a third for the not-so-healthy. And if you want, in addition to improving your health, to correct something else in your figure, then the exercises will have to be selected individually.

Here we offer women body shaping exercises that can be included in their regular daily exercise to correct imperfections in the hips, waist, chest, legs, and posture.

All of the above exercises for body shaping should be performed at a fast pace, initially 3-4 times each, and gradually increase to 10-12 repetitions. Do not hold your breath, pay more attention to the exhalation than the inhalation. A few weeks will pass, and you will notice pleasant changes in your appearance and well-being. But do not forget that these exercises have a narrow, special effect and cannot replace all other healing complexes.

HIPS CORRECTION. WAIST CORRECTION.

1. Lie on your back, hands under your head. Raise your legs sharply straight, bring them as close to your head as possible, then, just as sharply lowering your legs, raise your torso and lean forward.

2.Lie on your back, arms to your sides. Raise your legs straight and lower them to the left, raise them again and lower them to the right. The shoulder blades should not come off the floor.

3.Same starting position. Perform the “bicycle” exercise, trying not to touch the floor with your heels. At first the pace is slow, then fast.

4.Lying on your stomach, raise your head, shoulders and legs at the same time, holding your feet with your hands. Return to the starting position. When rising, inhale; when lowering, exhale.

5. Sitting on the floor, rest your hands on your back. Raise your hips off the floor, lift one leg over the other and touch the floor. Return to the starting position. Then with the other foot.

6.Lying on your back. Raise your leg, move it across your body and touch your toe to the floor as far as possible. Then with the other foot.

7.Lie on your side, extend one arm up, and rest your other arm in front of you at shoulder level. Slowly lift your legs and hips from the floor by 10-20 cm and slowly lower them. Make sure that your legs do not bend and your body is extended. Then on the other side.

8.Lie on your stomach with one hand resting on the floor. Raise your hips and lower them. Then, lean on the other hand.

Exercises for body shaping: BREAST CORRECTION.

To make your shoulders beautiful and your breasts to be firm and maintain their shape, several exercises are offered for breast correction.

1. Sit cross-legged, straighten your back, bend your arms and press your elbows to your body, hands on your shoulders, bring your shoulder blades together. Raise your shoulders up, then move them far back, down and forward. Do it 4 times. Then 4 times: down - back - up - forward.

2.Stand up straight. Place your palms in front of you, fingers apart, elbows at chest level. Press your fingertips firmly against each other to feel the tension in your chest muscles. Then press your palms against each other. Press for 10 seconds, break for 3 seconds - shake your hands and move your fingers. Repeat 5 times with fingers and palms.

3.Standing, feet shoulder-width apart. The left hand lies on the thigh, with the right hand describe 3 large circles, moving forward, then back 3 circles. Same thing with the other hand.

4.Standing, feet together. Make movements with your hands as when swimming in the breaststroke style.

5.Stand up straight, hands under your arms. Perform large circular movements back and forth with your elbows. Perform 10 times.

6.Stand up straight, raise your arms with dumbbells (1kg) at shoulder level. Slowly raise and lower your arms. At the beginning, perform the exercise 5 times, and then increase the number to 15.

7. Stand up straight, bend forward at a right angle, swing your arms to the sides.

8.Lie on your stomach. Raise your upper body and extend your arms slightly apart to the sides.

9. Stand up straight, stretch your arms forward and clench your fists. Cross your arms in a scissoring motion.

10. Place your right hand over your head behind your back, as far as possible and slowly describe large circles with it. Then with your left hand. Repeat the exercise with each hand 10 times.

11.Lie on your back, holding small dumbbells. Raise your arms and slowly spread them to the sides, return to the starting position.

12.Same starting position. Slowly raise your arms with dumbbells above your head and lower them.

13.Stand up straight. Interlace your fingers and raise your hands behind your head, as far back as possible, while simultaneously leaning back and lifting your head.

14.Kneel down and lean your hands on two chairs. Bend over and straighten up.

After exercise, you can do a light and gentle circular massage of the mammary glands to maintain their shape.

Exercises for body shaping:LEGS CORRECTION.

These exercises for correcting legs are universal - thin legs become fuller, and full legs become slimmer. With a lot of patience and perseverance, even slight curvature can be reduced. In addition to leg exercises, it is useful to practice walking, dancing, skating and cycling.

1.Lie on your back. Bend one leg at the knee, clasp it with your hands, press it to your chest and sway several times, return to the starting position. Then with the other foot.

2.Stand straight, feet shoulder-width apart. Lean forward without bending your knees, trying to clasp your ankles with your hands. Do 2-3 deep bends in this position, then straighten up.

3. While sitting, raise one knee to your chest, grab your foot with your hands, straighten your leg, move it to the side, bend the knee again. Then with the other foot.

4. Sitting on the floor, bend your knees so that they touch your chest; in this position, slowly lie on your back and return to the starting position.

5.Stand with one foot on a chair and perform the movement as if you want to climb onto it, so that the other leg is completely straightened, strongly tensing the leg muscles, then lower your leg to the floor. Then place your other foot on the chair.

6.Running in place with high knees. Take a short break and repeat 2 more times.

Exercises for body shaping:POSTURAL CORRECTION.

To maintain proper posture, you need to strengthen your back muscles. The most common postural disorder is stooping (round back), when the shoulders are pushed forward, the shoulder blades protrude, the stomach protrudes, and the chest is lowered. Therefore, you need to consciously ensure that you lift your chest, pull your shoulders back, and keep your back straight.

There is also another violation of posture - a round-concave back, when there is a strong deflection of the spine in the lower back, the stomach protrudes forward, and the chest becomes flat. In this case, it is necessary not only to strengthen the back muscles, but also to stretch the lower back muscles to reduce the deflection of the spine.

Is it possible to achieve this? Yes, if you constantly monitor correct posture and also persistently perform special exercises for posture correction:

1.Place a small pillow on your head and perform normal walking and toe walking.

2. Gymnastic stick put on your shoulder blades, half-squat and walk on your toes.

3.Stand up straight, clasp your hands behind you. Pull your arms back and bend over. You can take a ball or a gymnastic stick in your hands.

4. Sit on a chair, place your hands on the back of your head, lower your head slightly forward. As you move your head back, apply slight resistance with your hands.

5.Sit on the floor, place your hands on the floor behind you. Rise up, leaning on your hands, move your head back, bend over, stay in this position for 3-5 seconds, return to the starting position.

6. Perform the same exercise, only leaning on one leg, and lift the other leg up or move it to the side.

7.Lie on your back, bend your legs, feet on the floor. Raise your torso, but do not lift the back of your head and feet off the floor.

8.Lying on your back, legs extended. Bend your thoracic spine, but do not lift your head and pelvis.

9. Lying on your back, legs extended. Leaning on the back of your head and feet, lift your torso and bend over. If it’s difficult, you can help slightly with your hands and bend your legs slightly.

10.Lying on your stomach, arms along your body. Raise your head and shoulders, hold in this position for 3-5 seconds and lower.

11.Lying on your stomach, hands behind your back. Raise your head and shoulders, and move your arms back and bend.

12.Lying on your stomach, place your hands on the back of your head. Bend your legs at the knee joints as much as possible, raise your head and shoulders, and stretch your head towards your feet.

14.Lie on your stomach, arms along your body. Place your hands on the floor and lift your legs slightly bent, bringing your heels toward your head to create a chest stand. At first, this exercise can be done using a rubber band or a jump rope - grab the ends with your hands and hold the middle part with your feet.

15.Lie on your stomach, extend your arms with the ball forward, and fix your feet. Raise your head, shoulders and straight arms.

Exercises for body shaping: HOW TO REMOVE YOUR SHOULDS.

A set of exercises is proposed that will help remove the shoulder blades. Every day you need to perform 4-5 exercises and exercise for 8-10 minutes. Repeat each exercise 6-8 times, then rest for 10-15 seconds. In exercises that are performed lying down, keep the muscles in high voltage within 5-7 seconds.

1. Stand up straight, clasp your hands behind you, take them as far back as possible, also tilt your head and shoulders back, and stay in this position. You can take dumbbells weighing 2-3 kg in your hands. Then lean forward (keep your back straight, look forward), and move your arms back.

2.Lie on your back, press your shoulder blades to the floor with great tension, then relax.

3.Lying on your back, spread your arms to the sides, pressing them firmly onto the floor.

4.Lying on your back, place your elbows on the floor. Leaning on your elbows and the back of your head, bend in the thoracic spine.

5.Lying on your back, place your hands under your head and press your head onto your hands.

6.Lie on your stomach, place your hands on the back of your head. Raise your head and elbows slightly.

7.Lying on your stomach, take dumbbells in your hands and perform circular movements with them back and forth.

8.Lying on your stomach, spread your arms with dumbbells to the sides. Raise your hands and hold them for a few seconds.

9.Lie on your stomach gymnastic bench or a narrow trestle bed. Stretch your arms with dumbbells to the sides and lower them. Now take them back.

10.Stand up, take the rubber band, fold it in four, hook it in the middle to the door handle, hands at shoulder level. Now slowly spread your arms to the sides and stay in this position for several seconds.

In addition to these exercises, try to keep your shoulder blades pressed against your back throughout the day. To do this, when walking and standing, slightly move your shoulders back, and keep them like this all the time.

Intensive training of these muscles for 2-3 months will help you “hide” your shoulder blades.

All body shaping exercises will be more effective with daily exercise.

Useful articles on the topic “Physical exercise”:

However, there are special physical exercises to eliminate such problems that are available for use by a wide range of people, and this essay is devoted to their consideration. Exercises are selected so that during the initial training period the volume of general strengthening physical exercises exceeds the volume of special ones. These exercises must be performed regularly, repeating each exercise no more than 12-16 times and always in the specified order. The lesson ends with walking in place and breathing exercises.

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PAGE \* MERGEFORMAT 1

Ministry of Education and Science of Russia

Federal state budget educational

Institution of higher professional education

"Penza State University»

Faculty of Economics and Management

Department of Economic Theory and International Relations

Essay

By discipline Not " Physical training »

On the topic of:

"Assessment and correction of physique"

Performed:

Student, group 12EA1

Tolstoukhova N.I.

________________

(date, signature)

Checked:

Senior Lecturer

Novinskaya S.G.

_______________

(date, signature)

Penza, 2014

Introduction 3

1 Basics of body correction 4

2 A set of exercises that correct physique 6

3 Physical development and posture 8

4 Improving body shape through physical education 12

5 Methodology of independent study. Health running. Gymnastics 15

6 Self-control 19

Conclusion 22

References 23

Introduction

In the modern pace of life, it is extremely important to remain a healthy person in all respects. Not the least in the series of necessary “characteristics” is correct posture, good athletic shape and physique. Unfortunately, a sedentary lifestyle, inactivity, and lack of necessary exercise in modern people lead to serious health and body problems, which can subsequently result in a variety of diseases of the spine, nervous system and internal organs, obesity, etc. However, there are special physical exercises to eliminate such problems, available for use by a wide range of people, and this essay is devoted to their consideration.

1 Basics of body correction

The physique is determined by size, shape, proportion (the ratio of one body size to another) and the peculiarities of the relative arrangement of body parts.

Body type is influenced by the type of sport, nutrition, environment (climatic conditions) and other factors. Constitution is the characteristics of a person's physique. There are three types of constitution: hypersthenic, asthenic and normosthenic. Both morphological and functional characteristics of the individual are taken into account.

Body types

Body types: a - asthenic; b - normosthenic; c - hypersthenic.

With a hypersthenic body type, the transverse dimensions of the body predominate, the head is round in shape, the face is wide, the neck is short and thick, the chest is wide and short, the stomach is large, the limbs are short and thick, and the skin is thick.

Asthenic type physique is characterized by a predominance of longitudinal body dimensions. Asthenics have a narrow face, a long and thin neck, a long and flat chest, a small belly, thin limbs, underdeveloped muscles, and thin pale skin.

Normosthenic body type is characterized by a proportional physique.

A relationship has been noted between a person’s constitutional type and his susceptibility to certain diseases. Thus, asthenics are more likely to have tuberculosis and diseases of the gastrointestinal tract, while hypersthenics are more likely to have metabolic disease, liver disease, hypertension, etc.

Based on morphological characteristics, he distinguishes the following body types among athletes: leptomorph, ateltomorph, pycnomorph, metromorph (depending on the degree of manifestation of dolicho- and brachymorphism).

It should be noted that clearly defined body types among athletes are rare. More often there are various combined forms with a predominance of signs of one or another body type. However, there are characteristic body types for individual sports. Thus, basketball players are tall, weightlifters, throwers are massive, artistic gymnastics short people predominate, etc.

2 A set of exercises that correct the physique

There are many sets of exercises with which you can independently correct and make certain physique flaws less noticeable.

Exercises are selected so that during the initial training period the volume of general strengthening physical exercises exceeds the volume of special ones. Under no circumstances should they be performed through force.

People over 50 years of age, as well as those who have any health conditions, should be especially careful.

These exercises must be performed regularly, repeating each exercise no more than 12-16 times and always in the specified order.

The pulse during exercise should be 2-2.5 times faster than in the morning at rest (immediately after sleep). Breathing is voluntary.

1. Standing, eyes closed, place your left foot on the inner thigh of your right leg, turning your left knee to the side (“crane”). Counting the pulse (fingers of the right hand on the wrist of the left), maintain balance for 5 beats. The same on the other leg.

2. Standing sideways to the support and holding it with your hand, rise on the toes of one leg, swing the other straight leg forward up to waist level. Same with the other leg.

3. Standing facing the support and holding onto it with your hands, rise on the toes of one leg, swing the other straight leg to the side to the level of the pelvis. Same with the other leg.

4. Make a mark on the wall at shoulder level. Standing with your back to it at a distance of half a step (legs straight, heels and toes closed), turn your body, without moving your feet or hunching, and touch the wall in front of the mark with both palms. Alternately in one direction or the other.

5. Standing with your feet shoulder-width apart. Bend your knees and rise onto your toes, touch your shins with your hands.

6. Standing on your knees, lean back and, leaning on the floor with your elbows, throw your head up and look back.

7. Lying on your back, straight arms behind your head. Raise your closed legs to a right angle.

8. From a standing position, lie on your back and stand up without using your hands. Do the exercise slowly.

The lesson ends with walking in place and breathing exercises.

3 Physical development and posture

Physical development. This is the process of formation, formation and subsequent change throughout the life of an individual of the morphofunctional properties of his body and the physical qualities and abilities based on them.

There are three levels of physical development: high, average and low, and two intermediate levels above average and below average.

In the narrow sense of the word, physical development is understood as anthropometric indicators (height, weight, chest circumference, foot size, etc.).

The level of physical development is determined in comparison with standard tables.

Physical development is characterized by changes in three groups of indicators.

1. Body indicators (body length, body weight, posture, volume and shape individual parts body, the amount of fat deposits, etc.), which characterize primarily the biological forms, or morphology, of a person.

2. Indicators (criteria) of health, reflecting morphological and functional changes in the physiological systems of the human body. The functioning of the cardiovascular, respiratory and central nervous systems, digestive and excretory organs, thermoregulation mechanisms, etc. is of decisive importance for human health.

3. 3. Indicators of the development of physical qualities (strength, speed abilities, endurance, etc.).

Until approximately 25 years of age (the period of formation and growth), most morphological indicators increase in size and body functions improve. Then until 45-50 years old physical development as if stabilized at a certain level. Subsequently, as we age, the functional activity of the body gradually weakens and deteriorates; body length, muscle mass, etc. may decrease.

The nature of physical development as a process of changes in these indicators throughout life depends on many reasons and is determined by a number of patterns. Successfully managing physical development is only possible if these patterns are known and they are taken into account when constructing the process of physical education.

Physical development is to a certain extent determined by the laws of heredity, which must be taken into account as factors that favor or, conversely, hinder the physical improvement of a person. Heredity, in particular, must be taken into account when predicting a person's capabilities and success in sports.

The process of physical development also obeys the law of age gradation. It is possible to intervene in the process of human physical development in order to control it only on the basis of taking into account the characteristics and capabilities of the human body in different age periods: during the period of formation and growth, during the period of the highest development of its forms and functions, during the aging period.

The process of physical development is subject to the law of unity of the organism and the environment and, therefore, significantly depends on the living conditions of man. Living conditions primarily include social conditions. Living conditions, work, education and material support significantly influence the physical condition of a person and determine the development and change in the forms and functions of the body. The geographic environment also has a known influence on physical development.

Of great importance for managing physical development in the process of physical education are the biological law of exercise and the law of the unity of the forms and functions of the body in its activity. These laws are the starting point for choosing means and methods of physical education in each specific case.

By choosing physical exercises and determining the magnitude of their loads, according to the law of exercise, one can count on the necessary adaptive changes in the body of those involved. This takes into account that the body functions as a single whole. Therefore, when selecting exercises and loads, mainly selective ones, it is necessary to clearly understand all aspects of their influence on the body.

Posture is the habitual pose of a casually standing person. It depends on the shape of the spine, the uniformity of development and tone of the torso muscles. There are correct posture, stooped, kyphotic, lordotic and straightened (see Fig. Types of posture). To determine posture, visual observations are made of the position of the shoulder blades, shoulder level, and head position. In addition, instrumental studies are included (determining the depth of the cervical and lumbar curves and the length of the spine).

Types of posture

Types of posture: a - normal; b - stooped; c -lordotic; g kyphotic; d - straightened (flat)

Normal posture is characterized by five signs:

1 - the location of the spinous processes of the vertebrae along the plumb line, lowered from the tubercle of the occipital bone and passing along the intergluteal fold;

2 - placement of the shoulders at the same level;

3 - arrangement of both blades at the same level;

4 - equal triangles (right and left), formed by the body and freely lowered arms;

5- regular curves of the spine in the sagittal plane (up to 5 cm deep in the lumbar region and up to 2 cm in the cervical region).

Normal posture

Normal posture (a), scoliosis (b)

With a number of diseases (scoliosis, kyphosis, etc.), a change in posture occurs (see Fig. Normal posture). Often, participation in the corresponding sport, early specialization (gymnastics, barbell, etc.) lead to dysfunction of the spine and muscle imbalance, which negatively affects the function of internal organs and the performance of a person in general.

4 Improving body shape through physical education

A complete fitness program combines exercises to improve the three important aspects of fitness listed above: mobility, strength and endurance. If you haven't exercised for a while physical exercise, then naturally you experience discomfort, tightness, shortness of breath or weakness that interferes with your daily life.

It's a good idea to talk to your doctor before you begin a fitness program.

Many people don't know how to choose the right exercises and what will suit them best. The truth is that best exercises- those that will help you do what you want to do. Having a goal (what you want to achieve through exercise) is the most important part of a successful fitness program. When you have a goal, it is much easier to choose exercises that will help you move towards it.

Of course, if you don’t see or understand how physical exercise can help you personally, then you’re unlikely to enjoy adding another task that you must complete.

Try setting a goal and making a plan

1. Set as a goal something that you want to achieve, but are currently unable to achieve due to certain physical problems. For example, you want to go on a long hike with friends, renovate your apartment, or get ready for a vacation.

2. Think about why you can't or don't do it now. Perhaps because you get tired very quickly or are too weak to finish what you start.

3. Decide what you can do to overcome the problem. For example, you can gradually build up your endurance by walking a distance that suits you several times a week. Or do breathing exercises to cope with the problem of lack of air. Or maybe strengthen your arm muscles to strengthen your upper body and become like Apollo.

4. Make a lesson plan. To start, choose 10 to 12 mobility and strength exercises. Do 3-5 repetitions of each exercise, especially if you haven't exercised for a long time. Gradually increase the number of repetitions and the number of exercises you do. If you want to build endurance, start with aerobic exercises that you enjoy (such as walking, swimming, cycling or dancing). At first, do these exercises for a short time or only what you like, gradually increasing the load.

Health and physical form change over time, and every day of exercise makes you healthier and improves your well-being. That's why it's important to continue doing them.

The results you achieve depend on how often you exercise (frequency), how much exercise you do (intensity), and how long you exercise (duration). Just like a doctor prescribes a medicine to achieve a certain effect, you can adjust your dose of exercise to get the result you need. While using common sense and caution, you must understand that. the higher the dose, the greater the effect.

Frequency. From 3 to 5 days a week. Three days is the minimum amount. As you become stronger and more resilient, you can increase the number of sessions. If you exercise very intensively, 3 days is enough. If you use fairly light exercises, you can do them 5 or even 7 times a week.

Intensity. Not above average. This means you can easily carry on a conversation while exercising. Or the level of effort applied is no more than 6. Or the number of heart beats is no more than 75% of the maximum permissible heart rate at your age.

Time. At least 30 minutes low or medium physical activity in a day. You can divide the exercises into 10-minute intervals. To improve your cardiovascular health, you can slightly increase your exercise time. Adults are recommended to do 30 minutes of moderate physical activity daily. This is the goal. Not everyone will start with this schedule. If you start with 2-minute exercises, you can gradually reach the level of 10-minute exercises 3 times a day. You will achieve the goals you set for yourself and gain the necessary physical shape.

5 Methodology of independent study. Health running. Gymnastics

There are three forms of independent study:

1. Daily morning exercises.

2. Daily physical education break.

3. Independent exercise and sports (at least 2-3 times a week).

An important role is also played by the daily use of various hardening procedures (rubbing, dousing, bathing).

Morning exercises (exercises) speed up bringing the body into working condition, enhance the flow of blood and lymph in all parts of the body and speed up breathing, which activates metabolism and quickly removes waste products accumulated overnight. Systematic exercise improves blood circulation, strengthens the cardiovascular, nervous and respiratory systems, improves the functioning of the digestive organs, and promotes more productive activity of the cerebral cortex. Regular morning physical exercise strengthens the musculoskeletal system and contributes to the development of physical qualities, especially such as strength, flexibility, and agility. Moreover, during morning exercises you can master many techniques sports exercises; Exercise allows you to overcome the physical inactivity characteristic of modern man, improve your health, and increase physical and mental performance.

When carrying out morning exercises, certain hygienic rules should be observed: if possible, it is recommended to carry out exercises all year round in the open air, which gives the greatest effect. When performing it indoors, it is necessary to ventilate the room well, do exercises with an open window or window. The set of exercises should be performed in light sportswear (pants and a T-shirt).

The duration of the exercise depends on the degree of physical fitness of those involved. The complexes of morning exercises should include exercises (12-16) for all muscle groups, exercises for flexibility and mobility, breathing exercises. Exercises, like all exercises, should not cause fatigue.

When performing morning exercises, it is recommended to adhere to a certain sequence of exercises: slow running, walking (2-3 minutes), stretching exercises with deep breathing, flexibility and mobility exercises for the arms, neck, torso and legs, strength exercises without weights or with small weights for the arms, torso and legs (flexion and extension of the arms while lying down, exercises with light dumbbells - for women 1.5-2 kg, for men 2 - 3 kg, with expanders and rubber shock absorbers, etc.), various bending and straightening in a standing, sitting, lying position, squats on one and two legs, etc.; light jumps or jumps (for example, with a jump rope) - 20-36 seconds, slow running and walking (2-3 minutes), relaxation exercises with deep breathing. You should breathe only through the nose or simultaneously through the nose and mouth.

Exercises during the school day. (physical education pause) are performed during breaks between classes. The content and method of performing these exercises are similar to morning exercises. In addition to the usual exercises included in the complex of morning exercises (such as bending and turning the torso, arm movements, pelvic rotations, etc.), it is advisable to include breathing exercises and eye exercises in the physical education break. They help activate the nervous system and increase tone. The so-called diaphragmatic breathing is effective (inhalation begins with protrusion of the abdomen due to contraction of the diaphragm), consisting of frequent, but not deep, inhalations and exhalations with protrusion and retraction of the abdomen. Eye exercises consist mainly of eye movements from left to right, up and down and circular movements.

In order to improve cerebral circulation, exercises consisting of bending and turning the head are used.

Each independent training session consists of three parts; The preparatory part (warm-up) is divided into two parts - general warm-up and special. The general developmental part consists of walking (2-3 minutes), slow running (women - 6-8 minutes, men - 8-12 minutes), general developmental gymnastic exercises for all muscle groups.

It is recommended to start exercises with small muscle groups of the arms and shoulder girdle, then move on to the larger muscles of the torso and finish with exercises for the legs. After strength and stretching exercises, relaxation exercises should be performed.

Health running

Health running is one of the best and most accessible forms of physical education. Thanks to the naturalness and simplicity of movements, the ability to train in almost any conditions and achieve a significant increase in functionality during training, running has become a massive hobby in many countries around the world in recent years. To increase the effectiveness of training, it is necessary to master a rational technique, learn how to correctly dose the duration and speed of running.

Errors in running technique (impaired posture, incorrect positioning of the back, etc.) can cause pain in individual muscle groups, tendons, leg joints, and back. To avoid these phenomena, it is necessary correct execution running movements, as well as the presence of sports shoes with elastic soles. When running, the torso is held straight or has a slight tilt forward, the shoulders are lowered and relaxed, the arms move forward and backward without tension, the foot is placed on the ground with a soft, raking movement on the outer arch of the foot. If this causes difficulties, you can plant the foot from the heel and then roll to the toe. The foot should touch the ground 20-25 cm in front of the projection of the center of gravity.

Breathing correctly means breathing freely, deeply, including all respiratory muscles, inhaling and exhaling through the nose.

Breathing through the nose is of particular importance for humans. A person should always try to breathe through the nose.

You can do health jogging in the morning on an empty stomach or in the evening.

If classes are held in the morning, then before starting, you need to wash your face and brush your teeth. Evening classes should be carried out no earlier than 1.5-2 hours after a meal and no later than 1-2 hours before bedtime.

Rhythmic gymnastics has a diverse effect on the body: it increases the capabilities of the cardiovascular system, develops flexibility, strength and coordination of movements, improves figure and posture. Rhythmic gymnastics complexes can be performed at home to modern tempo dance music, preferably in front of a mirror. Clothing for girls is a swimsuit or shorts and a T-shirt, for boys - shorts and a T-shirt.

6 Self-control

Self-control is regular monitoring of the state of one’s health and physical development and their changes under the influence of physical education and sports. Self-control cannot replace medical control; it is only an addition to it.

Self-control allows an athlete to evaluate the effectiveness of sports (physical education), observe the rules of personal hygiene, training regimen, hardening, etc. Regular self-monitoring helps analyze the impact of physical activity on the body, which makes it possible to properly plan and conduct a training session.

Self-monitoring allows the trainer to detect early signs of overload and adjust the training process accordingly.

... When conducting self-control, a diary is kept, a sample of which is given below.

The diary can be supplemented with characteristics of training loads (kilometers, kilograms, duration, etc.).

Let us briefly explain the characteristics of the self-control diary indicators.

Well-being reflects the state and activity of the whole organism. Well-being and mood are assessed as good, satisfactory and bad.

Performance is assessed as increased, normal and decreased.

Sleep is an important indicator. During sleep, strength and performance are restored. The norm is to fall asleep quickly and have fairly sound sleep. Poor sleep, long periods of falling asleep or frequent waking up, and insomnia indicate severe fatigue or overwork.

Appetite also allows us to judge the state of the body. Overload, lack of sleep, malaise, etc. affect your appetite. It can be normal, increased or decreased (sometimes absent, you just want to drink).

The desire to exercise is typical for healthy people. If there are deviations in health or overtraining, the desire to train decreases or disappears.

Heart rate (HR) is an important objective indicator of the functioning of the cardiovascular system. The resting heart rate of a trained person is lower than that of an untrained person. The pulse is counted in 15 seconds, but if there is a violation of its rhythm, then it is counted in one minute. The more trained a person is, the faster his heart rate returns to normal after training. In the morning, it is weaker in a trained athlete.

Sweating depends on the individual characteristics and functional state of a person, climatic conditions, type of physical activity, etc. On the first training sessions sweating is higher; as you exercise, sweating decreases. Sweating is assessed as profuse, large, moderate and reduced. Sweating also depends on the amount of fluid consumed by the athlete during the day.

Pain may occur in separate muscle groups(the most stressed muscles), when training after a long break or when exercising on hard ground, etc.

You should pay attention to pain in the heart area and its nature; for headaches, dizziness; for pain in the right hypochondrium, especially when running, because such pain often indicates chronic cholecystitis, cholangitis and other liver diseases.

The athlete reflects all these cases in the self-monitoring diary and reports them to the doctor.

Reluctance to exercise, excessive sweating, insomnia, and muscle pain may indicate overtraining.

Body weight is related to the magnitude of the load. It is natural to lose weight during exercise due to sweat. But sometimes weight falls due to protein loss. This happens when training in the mountains, with insufficient consumption of animal proteins (meat, fish, cottage cheese, etc.).

The self-control diary should include a description of the nature of the training, the time of its implementation (morning, evening), sports results, etc.

Women note in the diary the frequency and nature of their periods.

A sports doctor or coach must explain to the athlete how to keep a diary, how to evaluate this or that indicator of his well-being, its impact on his health, and prepare for him an individual training regime.

Conclusion

The social environment in which a person is located shapes and changes his health, including determining the level and dynamics of physical development.

Thus, physical development is an integral indicator of health status, which is influenced by a variety of external and internal factors.

Physical fitness is characterized by the level of functional capabilities of various body systems (cardiovascular, respiratory, muscular) and the development of basic physical qualities (strength, endurance, speed, agility, flexibility). Assessment of the level of physical fitness is carried out based on the results shown in special control exercises(tests) for strength, endurance, etc. To assess the level of physical fitness, it must be measured. General physical fitness is measured using tests. The set and content of tests should be different for age, gender, professional affiliation, and also depending on the physical education program used and its purpose.

Self-monitoring allows you to assess your physical condition and correctly select or adjust the load, and thereby avoid injuries and overtraining. Thus, we can say that control, both medical and individual, is necessary for the greatest effectiveness of physical education, as well as achieving high sports results.

Bibliography

1 Kholodov Zh.K., Kuznetsov V.S. Theory and methodology of physical education and sports: Proc. aid for students higher textbook establishments. - M.: Publishing center "Academy", 2010. - 480 p.

2 V.I. Dubrovsky. Physical education of students.

3 V.I. Ilyinich " Physical Culture» Ed. "Gardariki" Moscow 2010.

4 E.G. Milner “Formula of Life” Ed. “Physical education and sports” Moscow 2011.

5 S.N. Popov “Therapeutic physical exercise” Ed. “Physical education and sports” Moscow 2012.

6Ameleev. N.M. A thousand movements for health. - M., 2005

7Maryasis V.V. Protect yourself from diseases. - M., 2012

8 Yu.A. The path to longevity: an encyclopedia. - M., 2007.

9 Tranquilitati A.N., Popov S.N. Exercise therapy for injuries and diseases of the musculoskeletal system. - M., 2005

10 Farfel V.S., Kots Ya.M. Human Physiology, FiS. - M., 2007

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The duration of the workout can be from half an hour to an hour, depending on your preparation. Tempo - 70-80% of the maximum permissible heart rate (MHR). You can calculate it using the formula: subtract your age from 200. It has been scientifically and practically proven: if the pulse during training tends to 80% of the MDP for 30-60 minutes, then maximum fat-burning processes begin in the body.

But don’t try to push yourself at the first training session. Start with loads that are barely sensitive to the muscles and gradually increase them. Also increase the pace of your workout gradually.

1. Start your workout with a light warm-up (jumping rope, spinning a hoop, jumping in place, running in place) for up to 5-6 minutes.


2. 
   Deep squats. If you can, use dumbbell weights (if you don't have them, use plastic bottles filled with water). Hold the weights with your hands on your shoulders. Squats are performed in such a way that the back is as vertical as possible. This exercise will ensure maximum load on the gluteal region. In total, we perform 3-5 sets of 15-25 repetitions, with breaks of 1 minute.


3. 
   Exercise for triceps. Lie on your back. Bend at the waist so that your head, shoulders and buttocks remain firmly pressed to the floor. Take the weights in your hands, the distance between your hands is less than shoulder width. Press the weight up and straighten your arms completely, keeping the weight above your neck. After inhaling and holding your breath, lower your hands to your lower chest. As soon as the weights touch your chest, do not stop, immediately begin lifting the weight upward, while exhaling. During the movement, the elbows move along the sides, directed forward and do not diverge to the sides. Bending of the arms occurs exclusively in the vertical plane. Perform 3-5 sets of 15-25 repetitions.


4. 
   Squats on one leg remove “ears”. Feet shoulder width apart. Step your right foot forward and to the left so that your right foot is to the left of your left foot. We shift the center of gravity to the right (make a slight tilt to the right). We start squats on the right leg. We squat three-quarters, that is, so that the muscles are under constant load. During squats, the knee of the right leg is positioned so that the projection of the knee does not extend beyond the toe of the left leg. We perform 15-25 squats, possibly with weights (in the hands, on the shoulders). Do 3-5 sets on each leg.


5. 
   Reducing the volume of the hips. Lying on your side, lift your leg 45 degrees, toes toward you (20-30 repetitions at a fast pace). After this, tilt your body and hips towards the plane of the floor to an angle of 45 degrees and continue lifting the same leg up, the heel going up. Perform 20-30 repetitions with each leg.

Finding a person who is satisfied with his appearance is almost impossible. Everyone wants to change at least one detail about themselves. It will not be possible to radically change your figure, since by nature everyone has their own individual shape, but you can correct some things with some effort.

You will need

• Sportswear, exercise bike, swimming pool

Instructions

First, you need to decide what exactly you want to change. This usually depends on the type of figure - “pear”, “triangle” and “hourglass”. As a rule, those with a pear-shaped figure want to reduce their hips, those with a triangle-shaped figure want to reduce their shoulders and, on the contrary, increase the volume of their hips, and those who are lucky enough to have an hourglass figure dream of a slimmer waist and uniform proportions.

If you have a pear shape, there are two ways to change your proportions - reduce your hips and increase the width of your shoulders. In order to reduce the volume of the hips without affecting the chest and shoulders, it is necessary to focus exclusively on the leg muscles. To do this, perform exercises such as squats and leg swings. Gradually, excess fat from problem areas will begin to disappear, increasing the muscle component and making your thighs firmer and less voluminous. The shoulder line becomes noticeably wider when swimming, working with a barbell, and doing pull-ups. Regardless of which method you choose - reducing the volume of your hips or increasing the width of your shoulders, do not forget about your waist. The thinner your waist and smaller your belly, the faster your figure will turn from a pear to an hourglass. Twist the hoop, pump up your abs, do bends. Over time, your shoulder/waist/hip proportions will change.

If you have a triangle figure, you need to reduce your waist size and increase your hip size. Unfortunately, this type of figure is the most difficult to correct, but it is still possible to add a few “touches”. Working with a hoop, as well as bending over and working the lateral abdominal muscles will make your waist much thinner. Strengthened buttock exercises, performed with constant regularity, will help build muscle mass and visually enlarge your hips. This way, you will slightly reduce your waist and increase the volume of your hips, making your figure more proportional.

If nature has given you an hourglass figure, then to achieve ideal proportions you need to equalize the volumes of your chest and hips and make your waist as thin as possible. To do this, perform a standard set of exercises to reduce your waist - hoop, bending, abs, and also “load” the part of the body that needs to be enlarged. If your hips are too small, do more squats, do leg swings, buy an exercise bike. If you want to increase your upper body, do push-ups, pull-ups, swim and lift weights.

Decline excess weight- a complex and time-consuming process. There are many ways to work on your body, but you need to do it correctly so as not to harm your health.

You will need

• Healthy food, a good nutritionist, a gym or other place to exercise.

Instructions

For a long time, humanity has been in pursuit of physical beauty. Nowadays, people's desire to change their body has become especially popular. In order to meet certain beauty standards, not only women, but also men often want to adjust their weight, but few think about what the consequences will be for the body. There's really nothing wrong with taking care of your figure. Proper understanding of your body will lead you to success.

Start watching your diet. This is the most important thing in weight correction. Healthy diet will not hurt a person who is happy with his figure, not to mention people who are working on their weight. You need to eat 4-5 times a day. Minimize the consumption of fried, spicy, smoked and pickled foods. Eat fermented milk products: cheeses, yoghurts (strictly natural), milk, cottage cheese. Don't forget about vegetables and fruits: they contain fiber, which the body needs for proper digestion. Do not deprive yourself of meat and fish; you should definitely eat them at least in small quantities. Be sure to eat fish or seafood at least once a week. Drinking is also important. In addition to tea, juice and other things, you need to drink plain water. In general, you need to drink at least two liters of water per day.

Get rid of bad habits. Alcohol and nicotine harm the body more than you think. They affect all areas of life, including the digestive system, liver and kidneys, which significantly slows down the process of weight loss.

Go for a consultation with a specialist. A dietitian will help you create a daily diet based on your health and your weight loss needs. It’s not bad to eat properly according to general standards, but it’s even better to take into account the individual characteristics of the body.

Sign up for a section at the gym. Choose what you like. Any active sports are suitable. Don't like sports? Take up fitness. If possible, you can study at home. Buy light dumbbells 1-2 kg, a mat for exercises in a lying position, gymnastic ball. Perform simple exercises on different muscle groups. Do not overexert yourself or force yourself. If you are tired, rest. A person who has not exercised for a long time will have a hard time at first. Gradually increase the load. Remember that it is important to warm up first and then start stretching.

Video on the topic

Hello, dear readers of MirSovetov! Most likely, you are reading this article for a reason now; apparently, you already have a desire and goal to become slimmer, slimmer and more beautiful. If this is so, then all the following material is your godsend, because it will help you become slim and beautiful much faster than with the help of many other exercises proposed for body correction.
But first, let's get acquainted. My name is Ivana, I have been working as a model for 5 years. All these years I have been relentlessly monitoring my diet, body and face. And if it weren't for these nine full-body exercises that I do every day, it would be harder for me to stay in shape.
The most important thing for a model is stretching. But the same can be said about any other woman for whom the waist and slender legs are as important as a bank account and beautiful dresses. Your weight, height or height is absolutely not important; these data do not in any way affect the possibility of using the exercises. Now your attitude, confidence and perseverance are important, because the complex is designed for daily loads. And, of course, you’ll have to forget about sweet rewards after the complex! Don't forget: everything you eat within an hour after your workout will nestle nicely on your tummy and thighs! Green tea or an apple will quench your thirst or hunger, but you can eat more filling foods only an hour(!) after doing the exercises.

A set of exercises for body shaping

Let's begin. Let's remember the order of the exercises: we go from top to bottom, working the neck, shoulders, chest, abs, hip joints, and leg muscles. The nine exercises are basic stretches that we will mix with warm-up and toning exercises.
To wrap the hips cling film, first apply a warming anti-cellulite cream (it is better to use a “hot” formula with L-carnitine, caffeine and theophylline).

1. For the neck and chin. We stand straight, with our shoulders straightened and our chin resting on our chest, slowly turn our head to the right, while stretching the muscles of the neck (you can tilt your head back), then press your head with your chin to your chest, and from this position turn it to the left. Don't forget about muscle effort! Repeat 6 times.
2. Exercise for posture. Rotate your shoulders forward and backward. The arms are freely lowered along the body. 30 times forward, 30 times back. Don't forget to breathe!

3. Exercise for posture. Making a "square" top part spine. First we push our chest forward, then we tilt it to the right, we move it back, we tilt it to the left. Repeat clockwise 10 times, counterclockwise 10 times.


4. Tilts to the right and left. We do 10 slow bends to the right and left, helping ourselves with our hands. Be sure to watch your muscles!

5. Doing abs exercise. We lie down on the floor, rest our legs against the wall at an angle of 45-60 degrees, slightly bend our knees so that the body takes on the shape of a light wave. We start by raising the body 15-20 cm from the floor. Watch your muscle tension and breathing! With effort – exhale! We do this exercise as much as possible - there is no such thing as too much press.


6. We twist the spine while sitting, in three planes. We sit on the floor, bend our left leg at the knee, and place our right leg, also bent, on the floor. We rest the foot of the right foot on the left leg. With the elbow of your left hand, we place emphasis on the inside of the knee and begin to slowly scroll to the right side. Don't forget about turning your neck! Try to turn your whole body as much as possible without losing your elbow support. If you hear a crunch, well done, it means you’re doing everything right!
   We repeat the same thing in the other direction. Let's breathe! We DO NOT repeat the exercise!


7. We twist the spine while lying down. We lie down on the floor, spread our arms to the sides. We swing our outstretched left leg to the right, while reaching out with our body towards our left hand. We do the same with the right leg. We repeat the exercise 3 times.
   Now we bend our leg and do the same, but with a bent leg. The knee of the left leg reaches towards the right hand, the body is turned towards the left hand. Don't forget to stretch your neck! Let's breathe! Repeat 3 times.


8. We stretch the spine. We sit on our heels and keep our back straight. Raise your butt 10 cm from your heels and begin to rotate it clockwise 6 times. Repeat 6 times counterclockwise. At this time, the arms are extended upward, the fingers are clasped in a “lock”.


9. Doing a coordination exercise.
   We get down on all fours. Extend your right arm and left leg. We stand in this position for one and a half minutes.
   We change position, now the left arm and right leg are extended. We try - we try! Another minute and a half.

As you can see, Pilates, effort and endurance are mixed here. To get a second wind in yourself, just turn on good music and do exercises to it. The main thing is not to forget about muscle efforts and exercise with a smile every day!

Many women are unhappy with their figure and appearance. Every dissatisfied woman has her own reasons. Some consider themselves too fat, others thin, some are uncomfortable with their stoop, many are unhappy with their legs. Not all women have an ideal figure. But any woman can become fit and slim if she starts playing sports, or rather, starts doing exercises according to a figure correction program. Of course, this requires time, effort and your decision.

Everyone knows the benefits of morning exercises, but few people do it in the morning. And this is not surprising, there is a lot of worries in the morning: you need to get the children ready for school, after preparing breakfast for them, and get ready for work yourself. But I can’t get up early; I want to lie in bed for an extra minute. But the practice of the figure correction program shows that 10 minutes spent on morning exercises gives you vigor and strength for the whole day.

In principle, it doesn’t really matter what time of the day you pay attention to gymnastics - this can be done in the evening, but not before bed.

What exercises are needed to lose weight and shape your figure? There is no such complex that suits absolutely everyone. The body correction program, which is aimed at correcting figure imperfections, is selected purely individually.

This article suggests exercises for weight loss and body shaping, provided that you do them every day.

Of course, there is a category of women who cannot bring themselves to lose weight and shape their figure at home. Then you have the opportunity to sign up for a fitness room, where an experienced instructor will select a specific set of exercises for you and work with you.

Losing weight and shaping your figure in the fitness room is also good because you are not distracted by household chores, you devote time only to yourself and your body.

Body shaping program with exercises

It is worth noting that to begin with, it is enough to perform three approaches of 15-20 times for a separate muscle group.

Starting position, emphasis on four limbs, lean on your elbows. We forcefully push our leg back and hold it. The head is in a straight position. We inhale, then exhale, inhale and hold our breath.

Lower your head down, pull in your stomach, return to the starting position. Then we take our leg back and raise it as high as possible, with our toes pointing down. We stop in this state for 10 seconds and return to the starting position. The exercise is done at least three times for each leg.

Stand up straight, spread your knees, toes pointing inward. Take a deep breath, pull in the buttocks and stomach, move the left leg back, turn the toe and fixate for 10 seconds, exhale. Repeat for the other leg.

We lie down on our stomach, under which we put a little thought. We stretch our hands in front of us, clenching our fists and raising our chin. Take a deep breath and spread your arms to the sides, touch your buttocks with them, and return to the starting position. Relax and repeat.

Exercises for body shaping in the hip area

For these exercises, it is advisable to pick up dumbbells for weight.

• We move our hands behind our backs. There should be dumbbells in your hands. Keep your back straight. We begin squats, which should be as deep as possible. Only deep squats will help you achieve the desired effect.
• Squats on the bottom supporting leg will strengthen the muscles well. There are also dumbbells in his hands.
• Without bending your knees, make circular movements with each leg in turn.
• Bend one leg at the knee and move it alternately in different directions, repeat for the second leg.
• The arms are along the body. We swing our legs, first with one, then with the other. Swings should be as high as possible.
• Feet shoulder width apart. We take a step forward with one leg and squat, then change legs, doing the same lunge.
• Hands on the waist, we make turns with squats in different directions.
• Bend forward as low as possible.

Exercises

to correct the figure in the waist area

Seated exercises:

• Sit down, place your emphasis on your hands behind you, bend your legs at the knees without touching the floor. Straighten your legs, leaning your shoulders back.
• Sit in the same position as in the previous exercise, only we make turns with bent knees to the right and left.
• Sitting, with knees bent, feet on the floor, arms spread to the sides. We raise our legs without straightening them and clap our hands under our knees.
• The same position, only we make cotton under straight legs.
• Emphasis on the back of the elbows. We raise our legs and make crossing “scissors” movements.

To keep your shoulders straight and your chest to maintain its shape, you need to do the following exercises:

• Sit in the lotus position, back straight, place your hands on your shoulders, press your elbows to your body. Perform circular movements with your shoulders without lifting your elbows from your body.
• Place your feet shoulder-width apart, one hand rests on your belt, and with the other we describe large circles, three forward, then three back. Change hands and repeat.
• Take one kilogram dumbbells and slowly raise and lower your arms in front of you. You can start with five times, gradually increase to 15.
• We place our feet shoulder-width apart, raise our arms at chest level, and perform the “scissors” exercise.

Exercises for correcting legs

• Accept horizontal position. Bend your leg at the knee and press it towards you with your hands, make several rolling movements. Change legs and repeat the exercise.
• We place our feet shoulder-width apart. We do deep bends, clasping our ankles with our hands.
• Get down to the floor. Pull your knee toward your chest, grab your foot and extend your leg out to the side. Then change legs and repeat the exercise.

Physical exercises to correct your figure and posture

1. Place a small pillow on your head and walk on your toes.
2. Take a round stick, place it on your shoulder blades, stand on your toes, sit down a little and walk around.
3. Stand up straight, clasp your hands behind your back. Raise your arms as high as possible. You can do this exercise with a ball.
4. Sit down on a chair, clasp your hands at the back of your head, tilt your head back, while offering resistance with your hands.
5. Sit on the floor with your hands behind you. Stand up, focusing on your hands, bend, moving your head back, stand in this state for 3-5 seconds, return to your original state.
6. Let’s complicate this exercise by focusing on one leg and lifting the other one high up and to the side.
7. Take a horizontal position, bend your knees, do not lift your feet off. Raise your hips, rest on your shoulders and feet.

Exercises for the neck and chin

• Tilt your head back, relax your chin, and keep your mouth half open. We move the lower jaw forward, then back. We do this exercise slowly, but with resistance.
• Let's complicate this exercise. The hands are clasped and tucked under the chin. You need to tilt your head forward and create resistance with your hands.
• We stretch our neck. Position, standing or sitting. Place your hands on your shoulders and stretch your neck up. Inhale and exhale after 10 seconds.
• Moving your head in a circle. We lower our chin to our chest and slowly begin to roll our head in a circle, first in one direction, then in the other.
• First turn your head to the right and touch your chin to your shoulder, then to the left. Repeat five times.

After you familiarize yourself with all the exercises for body shaping, all you have to do is choose the exercises for yourself. By doing these exercises every day for a month, you will get a slim, toned figure.