SELF-RESISTANCE EXERCISES
The methodology for performing these exercises is that muscle loading is carried out not by overcoming external resistance (weight of the barbell, weight or elastic force of the expander), but by overcoming the resistance created by "oneself" using, for example, the left or right hand, as well as alternating tension symmetrically located muscles of the body.
Self-resistance exercises, which are absolutely independent of external conditions (time, place and the presence of any projectiles), allow you to load the muscular system in a dynamic that combines strength with movement, harmoniously work out muscles at any level: from morning exercises to athleticism , which is characterized by a fairly high degree of muscle tension and a large number of repetitions.
These exercises are easy to adjust in terms of muscle load, speed and amplitude. This feature of them allows you to develop literally all the elements of the muscular system by performing force movements in various positions within the limits of articular mobility.
The advantage of athletic gymnastics without shells is also its high physiological effect, which consists in a high intensity of energy consumption when performing muscular work and allowing to reduce the time of training. Due to its exceptional availability and effectiveness, it can have the widest application.
By rhythmically tensing the muscles with the simultaneous creation of a resistance force that impedes the movement of the “lever”, we will be able to train practically the entire muscular system of a person by the principle of self-resistance.
The main muscles of the human body
a) front view:
- muscles of the hand and fingers
- muscles of the forearm
- biceps muscle of the shoulder (biceps)
- triceps muscle of the shoulder (triceps)
- latissimus dorsi
- dentate anterior muscle
- external oblique muscle of the abdomen
- muscles - extensors of the thigh
- tibia muscle
- muscles of the foot
- muscles of the neck
- trapezius muscle
- deltoid muscle
- pectoralis major muscle
- rectus abdominis muscle
b) rear view:
- Mscles of the neck,
- Tapezius muscle,
- Detoid muscle
- Ticeps muscle of the shoulder (triceps)
- Bceps muscle of the shoulder (biceps)
- Round muscle
- Latissimus dorsi
- Long sensor of the Back
- gluteus maximus
- muscles - hip flexors
- Achilles tendon.
Exercises for the muscles of the hands and fingers
Fingers are a delicate and at the same time powerful tool in the practical activities of man and various genres of art. A well-developed brush and strong fingers are needed in many sports.
The strength of the fingers depends on the degree of fitness of the flexor muscles. As shown in the figure, for their loading, you need to hold the thumb of one hand with the thumb of the other, which we use as a fixed support. Now with a force (F) we bend the finger, overcoming the resistance (R) of the supporting arm. In the same way, alternately load the remaining fingers, and then do the same exercises for the fingers of the other hand. The exercise can also be performed while simultaneously grabbing the thumb of the other hand with four fingers. Work the thumb of each hand separately.
Performing the exercise, the first flexion of the fingers should be carried out in a light warm-up mode, increasing muscle tension in subsequent repetitions. This rule applies to all other exercises.
To train the extensor fingers, we use an open palm with fingers straightened and joined together as a support. Resting against the palm (or fingers) with the slightly bent finger of the other hand.Straight it with force, keeping the pressure with your hands in the opposite direction. This exercise can be performed simultaneously for four fingers .
We train the flexors and extensors of the hand according to the schemes
Brush a fist.
Turn it to the limit towards you, overcoming the resistance created by the brush of the other hand. Perform alternate adduction and abduction of the hands with the appropriate position of the hand to which they create resistance.
A more complete complex loading of the muscles that “control” the movement of the hand in (initial position) . Grasping the fingers of the upper arm
bent into a fist brush of the other hand, rotate this brush. At the same time, hands create pressure in the opposite direction .
MUSCLE EXERCISES
The muscles of the body play the main plastic role in the "molding" of the shape of the body. The main muscles of the anterior surface of the trunk are the pectoralis major muscles, the abdominal (abdominal) muscles and the back. If the loading of the pectoral muscles is carried out by moving the hands, then the loading of the muscles of the abdominal and back muscles is carried out according to a scheme similar to the work of the bow and bowstring. In this case, the role of the arc is performed by
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