Amosov's gymnastics is called "1000 movements". Its goal is to combat physical inactivity and health problems, primarily of the spine, which begin to arise today at a very young age. Amosov's set of exercises includes 10 exercises, the famous academician recommends performing them 100 times. Multiply 100 by 10, and you get 1000 movements. Such a volume of loads allows you to thoroughly work out the motor apparatus.
This is the minimum required for everyone to maintain a satisfactory condition of the joints and spine. The great Nikolai Mikhailovich Amosov, at the age of 40, felt the first ailments: interruptions in the heart (arrhythmia), excess weight, problems with the spine. With his characteristic enthusiasm and energy, he began to search for ways to combat hypodynamia and detraining and wrote the book "Heart and Sport" and the famous set of gymnastic exercises "1000 movements".
About the Amosov system.
Nikolai Amosov believed that human health does not depend on the surrounding circumstances or on medicine. The decisive factor is everyone's choice to be healthy or not.
To perform Amosov's exercises, both strength and endurance are needed. You can start with 10 reps, but add 10 reps weekly. Amosov recommended combining his complex with daily jogging: either 2 km in 12 minutes, or jogging, but with maximum acceleration in the last 100 m. Acceleration is necessary to increase the heart rate to 130 beats / sec, a lower indicator will not benefit from training. For this very purpose, when performing the exercises of Academician Amosov, the maximum pace is required. For all 1000 movements, Amosov himself took 25-30 minutes. In addition, all the exercises (except for 1, 8 and 9, 10) Amosov performed in the fresh air at any time of the year.
Complex of exercises of academician Amosov
1. Leaning forward. We touch the floor with our fingers, and if it works out - with our palm. The head moves in time with the body.
2. Tilts to the side - "pump". Leaning to the left, the right arm is pulled up to the armpit, the left arm is pulled down.
3. Throw up your hand and lower it back behind your back. The right hand extends to the left shoulder blade, the left to the right. The neck moves to the beat.
4. Hands clasped in the lock on the chest, make turns to the right and left, while turning the head. Hand movement should increase the amplitude.
5. IP - standing, throw the knee to the chest, press with hand as high as possible, make alternate movements with both legs.
6. We lie down with the hip joint and stomach on the stool face down, hands in the lock behind the head, the body is stretched with a string parallel to the floor. Sagging in the lower back, raise the upper body as much as possible.
7. We grasp the back of the chair with our hands, squat down.
8. We put our hands on the sofa (or, if possible, on the floor), do push-ups.
9. We jump on each leg as high as possible.
As you can see, nothing complicated. We know all these exercises well from school physical education, but for a very long time, precisely from school, they were not performed. According to Academician Amosov, nature is supportive of humans: just a little exercise and health problems will recede.
The author of the "thousand" himself performed each exercise 100 times at the maximum pace, the whole complex took him about 30 minutes, and the pulse reached 110–120 beats / min. The result is a regimen close to aerobic training. But this is the peak, which is not available to everyone after several years of regular classes. And you need to start with 4-5 exercises, 10-15-20 repetitions of each, that is, no more than 100 movements in one workout, exactly 10 times less than the “sky-high peak”.
A good complex that harmoniously affects all parts of the locomotor system, however, it must be emphasized that it is available only in the absence of visible disturbances in the functions of the circulatory system: severe arrhythmia, hypertension (blood pressure above 140 mm) and angina pectoris (periodic pain in the heart). Because, just like any acyclic strength-oriented exercises (squats, push-ups in support, lifting the body into a sitting position from a prone position, etc.), as a result of holding the breath and straining, they lead to sharp drops in blood pressure and a decrease in cardiac blood flow, which, when the presence of the noted pathology (arrhythmia, etc.), of course, is not desirable.
The author himself emphasizes that he does not consider his complex to be ideal: “It was developed taking into account my problems with the spine and shoulder joints. Depending on your individual characteristics, you can choose exactly those exercises that are more suitable for you, and not perform the entire thousand movements. " A very sober and productive look at your personal creativity.
However, if you have not yet reached old age (up to 60 years) and do not have significant violations in the work of the cardiovascular system, then you can easily take advantage of the academician's advice and choose for yourself several exercises you like, starting with small (10-15 repetitions) and gradually increasing the number of repetitions in each exercise to some of its individually optimal value.
In addition to physical training, Nikolai Mikhailovich also proposed limiting the calorie content of the diet in order to balance the amount of energy entering the body and consumed. Therefore, he defined his life credo as a MODE OF RESTRICTIONS AND LOADS, which, in other words, means: to be healthy, you need to eat less and move more. Indeed, what is easier ?! It remains only to put this slogan into action. And with all his fruitful 90-year life, the academician has proved the correctness of his ideas.
Don't be afraid of a lot of repetitions. Start with a minimum, and you will see for yourself that even for an untrained person, 100 repetitions is a very real figure.
Nikolay Amosov is a cardiac surgeon, author and innovator of methods of cardiac surgery. In addition, Nikolai Mikhailovich invented a system of "restrictions and loads" and his own set of exercises, the effectiveness of which is proved by his bright, eventful and long life. Amosov's gymnastics is called "1000 movements". Its goal is to combat physical inactivity and health problems, primarily of the spine, which begin to arise today at a very young age. Amosov's set of exercises includes 10 exercises, the famous academician recommends performing them 100 times. Multiply 100 by 10, and you get 1000 movements.
Nikolai Amosov believed that human health does not depend on the surrounding circumstances or on medicine. The decisive factor is everyone's choice to be healthy or not. At the age of 40, Amosov felt the beginning of a deterioration in his health, it was then that he decided to invent something that would save not only him, but would become a panacea for society - already in those years, a patient with physical inactivity.
To perform Amosov's exercises, neither strength nor endurance is needed. You can start with 10 reps, but add 10 reps weekly.
Amosov recommended his complex combine with daily jogging: either 2 km in 12 minutes, or jogging, but with maximum acceleration in the last 100 m. Acceleration is necessary to increase the heart rate to 130 beats / sec, a lower indicator will not benefit from the workout. For this very purpose, when performing the exercises of Academician Amosov, the maximum pace is required.
For all 1000 movements, Amosov himself took 25-30 minutes. In addition, all the exercises (except for 1, 8 and 9, 10) Amosov performed in the fresh air at any time of the year.
Nowadays, many are against running, because there is a heavy load on the spine, which can lead to protrusions and hernias. It is recommended to replace running with Scandinavian walking.
There are a lot of opponents of Nikolai Amosov's gymnastics in the ranks of doctors. They agree that 100 reps is too much. However, while he could, Amosov fought their claims. If you just tie and untie the laces throughout the day, you get just the "classic" recommendation: 10-20 repetitions, so the number is 100, which is not at all as much as it seems at first glance. Take a look at the chimpanzee, how many shoulder movements does it perform?
Just start with a few reps and work your way up to 100. The main thing is regular classes. Even if you miss one day, you will have to start all over again.
Complex of exercises of academician Amosov
1. Leaning forward. We touch the floor with our fingers, and if it works out - with our palm. The head moves in time with the body.
2. Tilts to the side - "pump". Leaning to the left, the right arm is pulled up to the armpit, the left arm is pulled down.
3. Throw up your hand and lower it back behind your back. The right hand extends to the left shoulder blade, the left to the right. The neck moves to the beat.
4. Hands clasped in the lock on the chest, make turns to the right and left, while turning the head. Hand movement should increase the amplitude.
5. IP - standing, throw the knee to the chest, press the hand as high as possible, make alternate movements with both legs.
6. We lie down with the hip joint and stomach on the stool face down, hands in the lock behind the head, the body is stretched with a string parallel to the floor. Sagging in the lower back, raise the upper body as much as possible.
7. We grasp the back of the chair with our hands, squat down.
8. We put our hands on the sofa (or, if possible, on the floor), do push-ups.
Gymnastics Amosov - a set of simple exercises for training muscles, joints and the cardiovascular system. It was developed and tested by Nikolai Mikhailovich Amosov, an academician, an outstanding surgeon who was a pioneer in the latest heart operations.
The advantage of Amosov's joint gymnastics is that any person can do it, even in old age. It was then, after the operation, that Academician Amosov began to test it on himself, after him, millions of people were carried away by the system.
Gymnastics rules: do it for pleasure, not to overcome joint pain, gradual loading, rhythm and repetitions. The pulse should be accelerated during the exercise to a normal rate - no more than twice the state of the pulse at rest.
The ultimate goal of the number of exercises performed 100 times, you can start with at least 5, and add 5 more times every week. Each exercise is done 100 times.
FIRST OPTION
1. Lying on your back, lifting your legs behind your head. It is considered ideal when the socks touch the floor behind the head, if it is difficult to do this, it will be enough for the knees to touch the forehead. At the same time, it is recommended to keep the body weight on the shoulders and upper back so that there is no load and pressure on the neck.
2. Bending the torso forward, touching the floor with the fingers. Downward bend - exhale, upward - inhale. A simplified version is also possible on the floor, in a sitting position.
3. Rotations in the shoulders, circular movements of the arms in the shoulder joints with a maximum amplitude from the front - up - back. Turn the head to the right and to the left at the same time to achieve a greater effect in less time.
4. Tilts of the body to the right and to the left, perform in the same plane. One hand stretches to the knee while tilting, the other to the armpit.
5. Reach out the opposite shoulder blade with your palm, at the same time tilt your head forward, bringing your chin closer to the chest.
6. Turns with arms spread out to the sides. Turn the torso together with the arms, first clockwise, then counterclockwise. The amplitude should preferably be maximum, but perform carefully, not forcing too much pace, so as not to twist, damage the spine.
7. Raising the knees to the stomach, from a standing position raise the knees to the stomach as high as possible.
8. Push-ups are ideal from a lying position, or leaning on a chair, sofa, wall. Physical capabilities and age are taken into account.
9. Roman chair - while sitting on a stool, place the socks of your feet under the couch. Lower the torso back as far as possible, and then raise it forward. Lean forward as if trying to reach your toes. Leaning back, you need to unfold, as it were, starting from the abdomen, and rise forward - curl up, starting from the chin. Attention: the exercise must be started with a very small amplitude, and do not rush to increase it, so as not to be injured. When tilting, it is recommended to tighten the buttocks - this will significantly reduce the load on the lumbar muscles.
10. Squats, hold on to the back of a chair, or the door handle, start with a small amplitude. For people "out of shape", you can first squat on a chair. Study the guidelines for this exercise carefully. To avoid injury, follow three rules:
1) body weight - on the heels;
2) lower leg - perpendicular to the floor, that is, vertically upward, for this it is imperative to hold onto a chair or door handle;
3) the knees "look" at the toes.
You need to imagine as if we are sitting on a chair, and not squatting, that is, the movement begins with the backward motion of the pelvis, and not with bending the knees. Be aware that only a few young and well-trained athletes can avoid injury to their knees by squatting so that the knees protrude well beyond the toe line.
SECOND OPTION
1. Squats
2. Tilts of the body to the right and to the left
3. Push-ups (enough to bring up to 50 times)
4. Tilts of the torso forward, touching the floor with the fingers
5. Alternate raising and lowering of straight arms above the head
6. Turns of the body with the arms outstretched (bring up to 50 times)
7. Roman chair
8. Jumps on one leg
9. Reach the other shoulder with a brush
10. Birch
11. Raising the legs behind the head until the feet touch the floor
12. Pulling in the abdominal muscles (bring up to 50 reps).
In the first version of Amosov's gymnastics, three exercises are similar: 1 exercise - with the classic plow yoga pose; Exercise 2 - posture tilting the body to the legs; Exercise 4 - triangle pose. In the second version, two more similar ones are added to these three exercises: 10 exercise - birch; Exercise 12 - pulling in the abdominal muscles. published by
P.S. And remember, just by changing your consciousness - together we are changing the world! © econet
Not only foreign doctors are developing anti-aging gymnastics. Our compatriots also offer a lot of interesting things in this regard. For this purpose, the famous cardiac surgeon Amosov recommended the so-called floor exercises. Let's turn to his famous gymnastics "1000 movements".
Academician Amosov developed a very simple gymnastics to perform and suggested performing only ten exercises with multiple repetitions of movements. He emphasized that the movements should be brought to automatism, they should be performed at a fast pace, trying not to think about the next step. I bring to the attention of the reader this wonderful gymnastics, which Amosov himself performed daily until a ripe old age.
Start with ten repetitions of each exercise. Gradually bring the number of repetitions of each exercise to one hundred, resulting in a thousand Amos. In the event that such gymnastics seems too easy for you, you can perform exercises with weights, for example, with small weights. Amosov himself did this.
First exercise. "Forward bends"
Lean forward, touch the floor with your fingers. After two months of training, you will be able to touch the floor with your whole palm. Tilt your head together with your body.
Second exercise. Side bends
Lean to the sides, palms slide along the torso: one to the knee, the other to the armpit. Tilt your head together with your body.
Repeat the exercise ten times. Over the course of two months of training, bring the number of repetitions to one hundred.
Third exercise. "Hands behind the back"
Raise both hands at the same time and "throw" them behind your back. Try to touch the opposite shoulder blades with your palms. Tilt your head back and forth.
Repeat the exercise ten times. Over the course of two months of training, bring the number of repetitions to one hundred.
Fourth exercise. "Torso rotation"
Rotate your torso with maximum range of motion. Clasp your fingers at chest height, move your arms with your torso, thus helping the rotation of the torso. Turn your head to the sides.
Repeat the exercise ten times. Over the course of two months of training, bring the number of repetitions to one hundred.
Fifth exercise. "Pulling the legs up to the stomach"
In a standing position, pull your legs, bent at the knees, to your stomach. Raise your legs as high as possible.
Repeat the exercise ten times. Over the course of two months of training, bring the number of repetitions to one hundred.
Sixth exercise. "Seated bends"
Sit on a stool, stretch your legs, fasten your socks to a low support. In this position, tilt back and forth.
Repeat the exercise ten times. Over the course of two months of training, bring the number of repetitions to one hundred. This is a difficult exercise, take short breaks between dozens when performing a hundred tilts.
Seventh exercise. "Squats"
Perform squats holding the back of a chair with your hands.
Repeat the exercise ten times. Over the course of two months of training, bring the number of repetitions to one hundred. This is a difficult exercise, take short breaks between dozens when doing 100 squats.
Eighth exercise. "Push ups"
Perform couch push-ups.
Repeat the exercise ten times. Over the course of two months of training, bring the number of repetitions to one hundred. This exercise can also be performed with short breaks between tens when performing one hundred push-ups.
Ninth exercise. "Jumps"
Jump on one leg, then the other. Repeat the exercise ten times for each leg. Over the course of two months of training, increase the number of repetitions to one hundred times for each leg.
Tenth exercise. "Running in place"
Complete your gymnastics with jogging in place for 5 minutes.
Try to perform each exercise at a fast pace, bring the exercise to a hundred repetitions. The whole complex will take you no more than 25 minutes. Academician Amosov emphasized that no chronic disease, except for the most severe heart diseases, is a contraindication for performing gymnastics. The famous cardiac surgeon emphasized that classes should be carried out regularly. Giving himself rest for even several days, a person "detrains muscles and will."
Amosov wrote: "Nature is merciful: just 20-30 minutes of physical education a day is enough, but enough to suffocate, sweat and the pulse doubled."
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Nikolay Amosov is a cardiac surgeon, author and innovator of methods of cardiac surgery. In addition, Nikolai Mikhailovich invented a system of "restrictions and loads" and his own set of exercises, the effectiveness of which is proved by his bright, eventful and long life.
Amosov's gymnastics is called "1000 movements". Its goal is to combat physical inactivity and health problems, primarily of the spine, which begin to arise today at a very young age. Amosov's set of exercises includes 10 exercises, the famous academician recommends performing them 100 times. Multiply 100 by 10, and you get 1000 movements.
Nikolai Amosov believed that human health does not depend on the surrounding circumstances or on medicine. The decisive factor is everyone's choice to be healthy or not. At the age of 40, Amosov felt the beginning of a deterioration in health, it was then that he decided to invent something that would save not only him, but would become a panacea for society - already in those years, a patient with physical inactivity.
To perform Amosov's exercises, neither strength nor endurance is needed. You can start with 10 reps, but add 10 reps weekly.
Amosov recommended combining his complex with daily jogging: either 2 km in 12 minutes, or jogging, but with maximum acceleration in the last 100 m. Acceleration is necessary to increase the heart rate to 130 beats / sec, a lower indicator will not benefit from training. For this very purpose, when performing the exercises of Academician Amosov, the maximum pace is required.
For all 1000 movements, Amosov himself took 25-30 minutes. In addition, all the exercises (except for 1, 8 and 9, 10) Amosov performed in the fresh air at any time of the year.
Nowadays, many are against running, because there is a heavy load on the spine, which can lead to protrusions and hernias. It is recommended to replace running with Scandinavian walking.
There are a lot of opponents of Nikolai Amosov's gymnastics in the ranks of doctors. They agree that 100 reps is too much. However, while he could, Amosov fought their claims. If you just tie and untie the laces throughout the day, you get just the "classic" recommendation: 10-20 repetitions, so the number is 100, which is not at all as much as it seems at first glance. Take a look at the chimpanzee, how many shoulder movements does it perform?
Just start with a few reps and work your way up to 100. The main thing is regular classes. Even if you miss one day, you will have to start all over again.
Complex of exercises of academician Amosov
1. Leaning forward. We touch the floor with our fingers, and if it works out - with our palm. The head moves in time with the body.
2. Tilts to the side - "pump". Leaning to the left, the right arm is pulled up to the armpit, the left arm is pulled down.
3. Throw up your hand and lower it back behind your back. The right hand extends to the left shoulder blade, the left to the right. The neck moves to the beat.
4. Hands clasped in the lock on the chest, make turns to the right and left, while turning the head. Hand movement should increase the amplitude.
5. IP - standing, throw the knee to the chest, press the hand as high as possible, make alternate movements with both legs.
6. We lie down with the hip joint and stomach on the stool face down, hands in the lock behind the head, the body is stretched with a string parallel to the floor. Sagging in the lower back, raise the upper body as much as possible.
7. We grasp the back of the chair with our hands, squat down.
8. We put our hands on the sofa (or, if possible, on the floor), do push-ups.
9. We jump on each leg as high as possible.
10. Birch, then throwing legs behind the head. As you can see, nothing complicated. We know all these exercises well from school physical education, but for a very long time, precisely from school, they were not performed. According to Academician Amosov, nature is supportive of humans: just a little exercise and health problems will recede.
Don't be afraid of a lot of repetitions. Start with a minimum, and you yourself will see that even for an untrained person, 100 repetitions is a very real figure.
