A. Anokhin (B

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Today, a huge number of gymnastics are distinguished. They can be used for a variety of purposes, and therefore it is often easy to confuse what exactly you need. Today we will take a closer look at what Anokhin's gymnastics is. She is quite popular, but at the same time she has a narrow circle of followers. That is why not everyone will be able to do it.

The essence of Anokhin's gymnastics

Gymnastics was created by a doctor who devoted his life not only to medicine, but also to sports. That is why it has no contraindications for health and is suitable for everyone. You may hear another name for gymnastics - the warrior's path.

That is, only strong-willed strong people will be able to fulfill it. This is a task to test your willpower. So, it has special indicators. Firstly, its main essence lies in the fact that it is necessary to strain each muscle group separately, then weaken it. It is important to have an idea of ​​the load that you can put on. These classes will help you tone your muscles, strengthen them and, most importantly, you can easily control your body, you can develop one or another muscle group separately.

The basic principles of Anokhin's gymnastics

There are eight basic principles of doing this gymnastics.

• The main thing is concentration. Think about which muscle you are developing, which muscle group you are pumping, only after that the result will be exactly what you need.
• It is necessary to increase the number of exercises, the frequency and strength of their implementation gradually, there is no rush here.
• requires that we breathe correctly.
• Performing gymnastics, you need to strain your blood vessels as much as possible, which work, this also applies to muscles.
• It is necessary to strain only those muscle masses that are working now, that are being reduced.

• It is better to do it in front of a mirror, it is best to do it naked. This will help ensure that you are doing the exercises correctly. In front of the mirror, you must do it at least at the beginning, then, when you do it automatically, you can refuse the mirror.
• After completing the exercise, you need to take a shower. After a shower, you need to rub yourself with a towel, we do this intensively. This will help relax the body.
• Nutrition is the key to your success. You need to eat wholesome and healthy food. Indulge in vegetables, fruits and meat products. But remember, there is no need to increase the amount of meat in your diet. Many people think that if you are doing athletics, you need to increase the portions of meat, this is a misconception. Eat as usual, just add some vitamins and minerals.

How to study according to Anokhin's method?

Classes will take approximately 20 minutes a day. You will spend no more than five seconds for each exercise; you need to perform it about 10 times a day. We do two approaches.

We do not start training with all the exercises at once, the first five will be enough for you to start. There are 15 of them in total. Then we add one of them every week. After three months, you will be able to use the whole complex in your studies.

Anokhin's gymnastics exercises

There are fifteen exercises in the complex of this gymnastics. Anokhin's gymnastics is a complex complex that must be done in order and not change the sequence.

1. We raise our hands to the sides, squeeze our hands into fists, turn our palms up. Next, we strain the shoulder muscle groups, it is the biceps muscle groups that should work. We bend and unbend our arms, imagine that you are lifting a huge load, imitate it.
2. We bring our hands forward, clench our fist. We spread our arms, imagine weights, you can think about dumbbells.
3. We lie on our backs, we hold our hands behind our heads. Raise our legs in turn. We are also thinking about weighting materials.
4. We hold on to the back of the chair, do squats.
5. Feet shoulder width apart, arms to the sides, raise and lower your arms.
6. We accept an emphasis lying down, strain the body, perform push-ups.
7. We place the handles, we rotate the muscle groups.
8. We lie down on the floor, arms crossed on the chest, raise the chest, keep the body in tension.
9. The legs are bent at the knees, one hand is lowered, the other is raised up. We change hands one by one.

1. We hold on to the back of the chair, raise the socks up, then lower our feet to the heels.
2. We put our hands in front of us and unbend at the elbows.
3. We bent our arms into the lock, turn to the side and bend over, then also in the other direction.
4. We stand near the chair, lower ourselves from heel to toe.
5. Bend your knees and bend back and forth.
6. One arm is up, the second is bent at the elbow, we change their position and position.

Think about the weight, how hard you lift them. This is where the will and inner strength are hardened. This will help build muscle and improve overall body condition.

Video of Anokhin's gymnastics exercises

If you have just started classes, then the video gymnastics Anokhin will help you. You can find it on the Internet. They are found on almost all video sites. There you can carefully consider the execution technique.

If suddenly you do not understand how to do it, then you can view it again and pause. The video will help beginners understand how to perform volitional exercises. You will find rules and techniques for performing, as well as theory about these exercises.

DOCTOR A. K. ANOKHIN

WOLF GYMNASTICS

PSYCHO-PHYSIOLOGICAL MOVEMENTS

Introduction.

Health is the highest good. This thesis is generally accepted and does not require proof. The activity of both our thinking apparatus (brain) and the nervous system depends on the correct functions of our body, and once the mental balance is disturbed, a person loses his will, calmness, the previous relative well-being, in a word, “gets out of the rut” of everyday life.

Life rushes forward with giant strides. He who did not have time, who was a little tired, fell behind, he was gone. The future belongs to the strong - and strong not only in mind, will, moral qualities, but also in muscular energy, which generates not only strength, but also gives health. We don't need athletes, we don't need outstanding strongmen. In our time, when a busy person does not have a free minute for pleasure, it is ridiculous and impractical to propose complex rules and sophisticated systems of gymnastics. It is all the more unthinkable to offer to go in for sports * (We leave this on the conscience of the author, not agreeing with him.). Sport is a good thing, but it requires both time and money, and often does not give health, but takes away from a person the strength that he needs in a difficult struggle for existence.

I repeat, we need nerves of iron that control our body. All our muscles are the obedient servant of our brain. We offer just such a system that does not recognize either kettlebells or complex gymnastic apparatus, but only nerves.

One will, one energy - this is the thesis of the new system.

We have tried all existing systems of physical development. For seven years, before our eyes and on our muscles have passed: Swedish gymnastics, systems: Sandova, Kister, kettlebells, wrestling, boxing, gymnastics, running, horse riding, rowing, walking, games (football, lawn tennis); foreign systems: Debonne (Paris), Stolz (Munich), Dudley (New York) Verheim (Turin), Proshek (Prague), Müller ("My system") and ... all are good and all but a few are of little use One system will develop muscles, but spoil the heart, the other will give harmony to the physique, but will not give strength, finally, according to the third system, I will gain strength, but lose my health.

A big waste of time, hard work, but little health, little strength.

Many people mistakenly think that the one who lifts heavy weights or who has monstrously developed muscles is the same strong person.

Fatal delusion! Do we not see thousands of examples in front of us when people, seemingly weak, can endure tremendous stress and overcome work that is beyond the strength of an athlete? Do you not know examples when weak people, under the influence of irritation of the nervous system, showed great strength, broke off iron parts, for example, bed legs, etc.?

Never forget that your brain and nerves control you. “Gymnastics of the nerves”, in the words of the famous physiologist Dubois-Reymond, we offer you.

There are three representatives of this system abroad. In New York, its representative is Seymour Dudley, in Turin - Verheim and in Prague - Proshek. We, in the Soviet Union, have this system for the first time.

Let me point out that we acted quite independently. There can be no new movements, since a person remains in the twentieth century with the same muscular movements as in the first century. There can only be new principles of movement.

These are the principles of movements, based on the psychology and physiology of the locomotor apparatus, we give.

In conclusion, a typical and illustrative example of the influence of the new system on health and well-being. For 18 months I was forced to lead this way of life: go to bed at 2 - 3 - 4 o'clock in the morning, get up at 8 - 9 o'clock in the morning. A terrible nervous tension, a complete lack of physical work, but due to the fact that every day, before going to bed, for 3 - 5 minutes only doing "internal gymnastics" of nerves and muscles, I not only have never been sick, not overworked, but retained the same size of muscles that he acquired after five years of long-term work, various kinds of sports.

The best evidence is the following measurements (in centimeters):

Height - 168 s. Torso - 102 - 110 p.

Neck - 39 - 47 p. Hand - 40 p.

Caviar - 381/2 p.

Height - 168 s. Torso - 104 - 112 p.

Neck - 39 - 46 p. Hand - 401/2 s.

Forearm - 32 p. Hip - 57 s.

Caviar - 39 p.

Favorable reviews of the foreign general and special press, and in particular the strong opinion of prof. Guppe and other doctors, do not leave any doubt about the expediency and enormous importance of this system, to which I now turn.

By exercising according to our system, which is based on precisely tested experiments and is consistent with rigorous scientific findings, you yourself will soon see for yourself not only an increase in the strength of your muscles, but also an overall improvement in health and well-being. At the same time, the heart works normally, without backbreaking work, as with other physical exercises. Blood circulation functions evenly and correctly throughout the body, eliminating stagnation of blood and lymph in all parts of the body. Breathing is never interrupted, slowed, or quickened thanks to the precise indication of how to breathe during exercise. The nervous system constantly and regularly works, but without fatigue, but physiologically developing the entire system of the human body. Finally, the entire musculature develops vigorously and evenly, creating a beautiful, slim and agile body.

The hygienic value of indoor gymnastics.

Human life takes place in two phases: day and night, movement and rest, wakefulness and sleep. Mysterious forces return the energy expended during the day to the body during sleep. The overworked brain regains the ability to think and create, the deadly tired muscle in the evening works with the established strength the next morning. The body resembles an electric accumulator, which is charged with energy at night in order to use it up during the day. It is difficult, however, to study the essence of this mysterious charging and discharging. We only know that during sleep all organs work, apparently, with weakened energy. The activity of the heart and blood circulation is slowed down; the same with breathing. The brain and nervous system are inactive, only certain parts of the subconscious are working in dreams and some motor nerves are in a state of irritation, which can be observed on a sleeping person, in the form of known involuntary muscle movements.

In the morning there is a transitional stage from sleep to wakefulness: awakening. The waking dog yawns, straightens its limbs and does several stretches. When the bird wakes up, it smooths its feathers with its claws and spreads its wings; the awakening person instinctively yawns and stretches; he either artificially lengthens the state of awakening, indulging in it for a longer time, or shortens it forcibly, jumping off the bed with both feet at the same time and taking an awakening cold bath. A healthy person immediately after waking up acquires the usual vigor, weak or sick people continue to feel tired and struggle with this feeling throughout the day. Fatigue products produced by the body during work are retained in the body. Night is not able to destroy them, but during the day this state cannot change, since new products of fatigue are being produced.

Exercise facilitates and shortens this transitional stage of awakening. Lying half asleep in bed, we nevertheless decide to make 2 - 3 deep breaths, and after that, when fresh oxygen revives our body, we soon feel inclined to make some movement with our arm or leg. The body comes to life again. When we finish the exercises in a few minutes, we are revived again, enjoy the sunshine and are ready to face the day with everything it brings us. Cheerfulness is combined with a feeling of strength in the muscles, we feel how blood quickly pours in our veins, each new deep breath makes us more vigorous and healthy. This is the beneficial effect of gymnastics - the first hygienic part of our morning toilet.

Another result of gymnastics is also noticeable, which can hardly be appreciated at its true worth. In the normal way, the stomach and intestines are also in a state of certain rest during the night. In a healthy person, gases are formed, the expulsion of which is facilitated by gymnastics. It is felt immediately. The expulsion of gases is a harbinger of feces, so gymnastics promotes bowel movement.

M Many athletic gymnastics enthusiasts are not limited only to modern recommendations and complexes of physical exercises, they turn to the history of athleticism and get acquainted with the systems of physical development popular at one time of famous athletes of the beginning of our century.

For them, we report the most popular systems of physical development in their time.

Strong-willed gymnastics Anokhin

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Books describing Anokhin's system survived seven editions during the life of the author, even the magazine "Niva", which was far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Many Russian athletes of the past used its principles in their training. As you know, the hero of the civil war, G.I.Kotovsky, studied according to Anokhin's system. This system is remarkable in that special sports equipment and special rooms were not required to perform the exercises. The author of many articles on hygiene and physical development, Anokhin approached the principle of physical exercise in a new way. He believed that there are no new movements, you cannot invent them, you can only talk about one or another principle of their execution.

Anokhin called his system "New System", and later it was called "Strong-willed gymnastics". Its principle is that, performing exercises without weights (that is, without dumbbells, expander, kettlebells and other shells), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax certain muscle groups, which is very important in sports and in any physical work. Muscle control was a priority given to professional athletes of the past. Often in their performances they included "posing", during which, in the beams of searchlights, they assumed the postures of antique sculptures of a disco ball, Hercules. They also demonstrated "muscle play" by contracting and relaxing certain muscle groups. Pyotr Krylov, Georg Lurich, Georg Gakkenshmidt, Konstantin Stepanov were excellent masters of their muscles.

We will begin our acquaintance with Anokhin's system with the recommendations of the author. First, he says: “Volitional gymnastics will not make you Poddubny or Gakkenschmidt. She will not give you biceps of 45 centimeters or the opportunity to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give beauty of forms and outlines and that normal strength for everyone, which is lost by modern man. "

Then Anokhin gives 8 basic principles that should be adhered to when mastering his technique. These principles are:

1. It is necessary to concentrate all attention on the working muscle or muscle group.

2. Take your time to increase the amount of exercise and dosage.

3. While doing the exercises, follow the correct breathing.

4. Perform each movement with the greatest muscle tension.

5. Ensure that when performing exercises, only those muscles that are involved in this movement are strained.

6. Exercises should preferably be performed in front of a mirror.

7. After exercising, take a shower and then rub your body vigorously with a towel.

8. Abstinence and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat. By the way, the opinion sometimes prevailing that those who are engaged in athletic exercises should include a large amount of meat in their diet is incorrect. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, "The King of Weights", having outstanding muscles in terms of volume and relief, preferred plant foods.

Exercise should be done twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to do the first five exercises, then add one exercise every week. After three months, you can study according to the program of the entire complex.

Many outstanding athletes of the 20th century were engaged in Anokhin's system. The famous fighter and Samson used volitional gymnastics, the legendary brigade commander Kotovsky also trained according to this system. Anokhin himself said that his gymnastics does not endow superhuman abilities, but allows him to strengthen his health, gives beauty to the shapes and outlines of the figure. And most importantly, it returns the natural strength lost as a result of civilization.

Gymnastics is based on willpower

Since no shells are used during the exercise, any muscle tension is controlled only by willpower. A person independently strains certain muscle groups, imitating overcoming resistance. The effectiveness of volitional gymnastics is confirmed by the fact that it is still relevant, including among professional athletes.

Regularly doing Anokhin's gymnastics, the athlete gains power over his own muscles. It does not depend on external factors and strains exactly those muscles that need to be strained to perform a specific task or physical work. No wonder the athletes of the past were so proud of their muscles: they achieved excellent results without barbells, dumbbells, protein shakes and other synthetic foods.

The principles of gymnastics Anokhin

Anokhin's volitional gymnastics is based on eight basic principles. First of all, while doing the exercises, you need to concentrate all your attention on the involved muscle or muscle group. It is necessary to do gymnastics seriously, thoughtfully, without rushing. It is not worth increasing the amount of exercise, it is better to focus on getting all the muscles to work correctly.

Anokhin gave a very important role to the breathing of an athlete. The recommendations for each exercise clearly state how to breathe while performing this or that movement. Each movement should be accompanied by the greatest tension of the involved muscle and complete relaxation of the remaining muscles. In order to monitor the result, you need to do gymnastics with a naked torso, without leaving the mirror. After doing the exercises, Dr. Anokhin recommended taking a shower and rubbing the body with a towel.

Dr. Anokhin pointed out that playing sports will not give the desired result without proper nutrition. The food should be balanced and varied. The main emphasis on meat should not be done: athletes of the past ate a lot of plant foods and had well-developed muscles.

WOLF GYMNASTICS ANOKHIN

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Books describing Anokhin's system survived seven editions during the life of the author, even the magazine "Niva", which was far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Many Russian athletes of the past used its principles in their training. As you know, the hero of the civil war, G.I.Kotovsky, studied according to Anokhin's system. This system is remarkable in that special sports equipment and special rooms were not required to perform the exercises. The author of many articles on hygiene and physical development, Anokhin approached the principle of physical exercise in a new way. He believed that there are no new movements, you cannot invent them, you can only talk about one or another principle of their execution.

Anokhin called his system "New System", and later it was called "Strong-willed gymnastics". Its principle is that, performing exercises without weights (that is, without dumbbells, expander, kettlebells and other shells), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax certain muscle groups, which is very important in sports and in any physical work. Muscle control was a priority given to professional athletes of the past. Often in their performances they included "posing", during which, in the beams of searchlights, they assumed the postures of antique sculptures of a disco ball, Hercules. They also demonstrated "muscle play" by contracting and relaxing certain muscle groups. Pyotr Krylov, Georg Lurich, Georg Gakkenshmidt, Konstantin Stepanov were excellent masters of their muscles.

We will begin our acquaintance with Anokhin's system with the recommendations of the author. First, he says: “Strong-willed gymnastics will not make you Poddubny or Gakkenschmidt. She will not give you biceps of 45 centimeters or the opportunity to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give beauty of forms and outlines and that normal strength for everyone, which is lost by modern man. "

Then Anokhin gives 8 basic principles that should be adhered to when mastering his technique. These principles are:

1. It is necessary to concentrate all attention on the working muscle or muscle group.

2. Take your time to increase the amount of exercise and dosage.

3. While doing the exercises, follow the correct breathing.

4. Perform each movement with the greatest muscle tension.

5. Ensure that when performing exercises, only those muscles that are involved in this movement are strained.

6. Exercises should preferably be performed in front of a mirror.

7. After exercising, take a shower and then rub your body vigorously with a towel.

8. Abstinence and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat. By the way, the opinion sometimes prevailing that those who are engaged in athletic exercises should include a large amount of meat in their diet is incorrect. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, "The King of Weights", having outstanding muscles in terms of volume and relief, preferred plant foods.

Exercise should be done twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to do the first five exercises, then add one exercise every week. After three months, you can study according to the program of the entire complex.

1. The main stand. Raise your arms to the sides and clench your fingers into a fist, turn your palms up. Strongly contracting the biceps muscles of the shoulder (biceps), bend your elbows. Bending your arms, simulate pulling a heavy weight. With your hands touching your shoulders, turn your fists with your palms to the sides and begin to unbend your arms as if you were pushing a large weight to the sides. In this case, the triceps muscles of the shoulder (triceps) should be strained, and the biceps should be relaxed. Bending your arms, inhale, and unbending, exhale. Inhale through the nose, exhale through the mouth.

2. Feet shoulder width apart. Raise your hands forward, clench your fingers into a fist. Strongly tensing the muscles of the arms and back, spread your arms to the sides, then begin to bring them in front of you, tensing mainly the pectoral muscles as if you were squeezing something strongly in front of you. When spreading the arms, breathe in, when mixing, breathe out. Try to keep the muscles not participating in the exercise relaxed.

3. Lie on your back with your hands behind your head. Keeping your torso motionless, alternately raise and lower your legs quickly and with tension. Raise your legs to approximately 50 degrees. Do not touch the floor with your heels during the exercise. Breathing is even. The abdominal muscles and the muscles of the legs should be strained.

4. Place your hands on the back of a chair, put your heels together, socks apart, straighten your back, look in front of you. Sit down slowly, with tension until the buttocks touch the heels. Then begin to straighten your legs with tension in the quadriceps muscles of the thigh, as if you were lifting a large weight on your shoulders. While squatting, exhale, while lifting, inhale.

5. Place your feet apart. Spread your arms to the sides, clench your fingers into a fist, palms up. Look straight ahead, chest forward. Straining your muscles, raise your straight arms up as if you were lifting a load. Then take a breath and begin, with the tension of the broadest muscles of the back, lower your arms down - exhale. ,

6. Do push-ups lying on the floor, keeping the whole body in tension. Keep your torso and legs in a straight line. As you exercise, do push-ups on your fingers. Bending your arms, inhale and touch the floor with your chest, unbending - exhale.

7. The main stand. Raise your straight arms to the sides, clench your fingers into a fist, palms down. With tension, begin to alternately raise and lower your brushes. Breathing is arbitrary.

8. Lie on your back on the floor. Cross your arms over your chest. Leaving your lower torso and legs motionless, with strong abdominal tension, begin to lift your head and chest as if you were lifting with a weight on your chest. When lifting, exhale, when lowering, inhale.

9. Place your legs apart with your knees bent. Raise your left arm forward, right along your torso. With the tension of the pectoral and latissimus muscles of the back, lower the left arm down, and lift the right arm forward with the tension of the deltoid muscles. In the next activity, raise your arms to the sides, and then again forward. Breathing is even.

10. Place your hands on the back of a chair, put your heels together, and make your back a little stooped. With muscle tension, straighten your back, at the same time raise your feet up as high as possible, resting on your heels. During exercise, the muscles of the thigh and lower leg should be strongly tense. When raising your feet, inhale; when lowering, exhale.

11. Place your feet apart. Bend and unbend your arms at the elbow joints alternately, keeping your elbows motionless. When bending the arms, the palms are facing up, and when unbending, towards the body. When bending the arms, all attention and tension should be concentrated on the biceps, and when extending, on the triceps. Breathing is even.

12. Place your feet apart. Lift your hands up with tension and connect them into a "lock". Turn to the right and, contracting your abdominal muscles, tilt your torso down. Then do the exercise to the left. While tilting, exhale, raising your arms up - inhale.

13. The starting position is the same as in exercise 10. Strongly straining the calf muscles, rise on your toes, and then lower yourself to the entire foot. Do not bend your knees during exercise. Rising on your toes, breathe in, and when lowering, exhale.

14. Place your feet apart and bend your knees slightly. While contracting your abdominal muscles, tilt your torso forward while bending your elbows and contracting your biceps. Then, with the tension of the triceps, begin to unbend the arms at the elbow joints as far back as possible, simulating the pushing back of the weight. Straighten your torso and lower your arms down. While tilting the body, exhale, straightening - inhale.

15. The main stand. Raise your right hand up, bend your left to the shoulder. With tension, alternately change the position of the hands. Raising your arm up, contract your triceps, and lowering your arm to your shoulder, contract your biceps and latissimus dorsi. Breathing is even.