Secrets of Athleticism - Yuri Shaposhnikov

Yuri Shaposhnikov "Secrets of athleticism"1 of 113

Table of contents

1.to start the course

2.Exercises for development of the pectoral muscles and back muscles3.Exercises for development of muscles in the arms and shoulder girdle4.Exercise for the abdominals5.Exercises for development of leg muscles6.exercises to develop strength and mobility of the fingers7.Exercises spring expanders8.Exercises with a rubber bandage9.Exercises with weights10.Exercises with expanders11.Exercises with dumbbells12.Exercises with stone13.Exercises on a crossbeam14.Exercises with a metal stick15.Sportzabavy16.Athletic fun17.For the curious18.Exercises samosoprotivlenie19.The system of Muller20.Dynamic and isometric exercise Samson Yuri Shaposhnikov "Secrets of athleticism"2 of 113

Begin classes

Every year more and more people are attached to physical culture. Some peopledo morning exercises or run and get a charge of vivacity for the whole day, otherswanting to increase strength and get a nice athletic shape, take up the dumbbells,expander, dumbbell or barbell. Exercises with free weights - an effective tool inthe fight for the harmonious development that has stood the test of time.Now there is probably no sport in which athletes would not resort to exercises withweights to achieve high results. But these exercises can be recommended toanyone who is committed to improving the overall physical development, whowants to be strong, resilient and healthy. Classes are from weight trainingimproves the functioning of internal organs, enhance blood circulation andmetabolism, they can be used to eliminate defects in the physical development -round shoulders, bad posture, strengthen bones and ligaments, underdevelopedmuscles, etc.Regular training with weights develop the ability to stretch and relax muscles,which is very important in sports, and when performing any physical work.Getting to self-employment, it must be remembered that long-term performanceof intense exercise poses a great burden, which is an incorrect application of itspotential to cause serious harm to the body. Therefore, first of all should beexamined by a doctor, consult with experts and carefully examine themethodology of sports training in literature. Later during the training you need toself-control, noting the heart rate, respiration and weight. mood, sleep, appetite,performance, mood, etc. And, writing this blog, do not forget to regularly appearin the medical office.Do best in the outdoors or in well-ventilated room. Clothing should be light andnot to interfere with the movements. After the class, be sure to take a shower andwipe dry with a towel. You can engage in the afternoon or evening, but no sooner than two hours aftermeals. In the morning exercises can include more than light exercise andalternate them with non-weight bearing exercises.It must be remembered that the weight of dumbbells, weights, number of springsin the expanders, the thickness of the rubber bands, as well as the number of repetitions of each exercise should be appropriate for the age and strength of dealing with. Performing the exercises, follow the well-being, if the indicateddosage for you is difficult, reduce the number of repetitions or the weight of burdens. Gradual increase in load - the basic principle for exercise. Let notconfuse young people a small initial weight of burdens with which they begin todeal with - only a gradual increase in workload yields positive results. Theprinciple of a gradual increase in load known in ancient times. Olympic championMilon Croton (VI century BC. Er.) Develops his strength, daily picking up and Yuri Shaposhnikov "Secrets of athleticism"3 of 113