General physical training to develop endurance. General physical training: for those who are not chasing mass and relief. Without a doubt, it can be argued that athletic training is useful in all sports, without exception.

SVETLANA

VLADIMIROVNA

PHYSICAL EDUCATION TEACHER

GBOU secondary school No. 1279 South-Western Administrative District

Target: Innovation of the educational and training process using the method of circular training in a complex lesson.

Task: 1. Increasing the motor density of the lesson through the circular training method.

2. Improving the assimilation of program material through circuit training.

3. Increasing the interest, activity, performance, mental and emotional state of students.

4. Differentiated approach in the process of physical training of students.

CHARACTERISTICS OF CIRCULAR TRAINING

Circuit training– this is an organizational and methodological form of physical exercise, including a number of private methods of strictly regulated exercise, aimed at the comprehensive education of the physical abilities of those involved. This form of work involves serial (continuous or at intervals) sequential implementation of a specially selected (developed) set of physical exercises in accordance with a certain symbol of circuit training.

Circuit training –

provides an even load on all muscle groups, and also provides a load on the cardiovascular and respiratory systems. Motor qualities (speed, strength, endurance) are developed differentially, but mainly such complex qualities as strength endurance, speed strength, speed endurance.

• Circuit training physical exercise sets are usually not a simple sum of exercises at “stations.” In most cases, this is a set of interrelated exercises that gives a training effect that cannot be obtained using each of these exercises separately. .

Starting from the 5th grade, it is advisable to use circuit training aimed at developing a set of physical qualities in students, with an emphasis on those that are most important for these classes.

• in grades 4-5 – coordination and speed skills;
• 6-8 grades – speed-strength qualities and general endurance;
• 9-11 grades – a high level of all qualities, especially strength, speed and power endurance.

Exercise selection scheme:

1st station - exercises for the arms and shoulder girdle (push-ups from

various positions, work with weights, pull-ups

hanging and hanging while lying down with different grips, etc.);

Station 2 - exercises for the abdominal muscles (movements

straight and bent legs at a fixed position

torso,

movement of the body with fixed legs with

with or without burden);

Station 3 - exercises for the back muscles (press-squat-press-lying,

rotational movements with weights, exercises

in pairs, lifting the torso or legs from a position on

stomach, etc.;

4th station - leg exercises (walking, running, jumping, squats,

"multi-jumps" with and without weights, jumping out of

squat, etc.;

Station 5 - general impact exercises (“stretching”, jump rope)

• When selecting exercises, you must follow the following basic principles:
• go from simple to complex;
• alternate the work of some muscle groups with rest of others
• after a complex and difficult exercise, give an easier one,

promotes restoration of strength, calming breathing.

• DEVELOPING FLEXIBILITY
• BUILDING STRENGTH
• BUILDING ENDURANCE
• EDUCATION OF SPEED
• DEVELOPMENT OF AGILITY

RICE . №1

flexibility

FIG. No. 3 general endurance

FIG. No. 4 static and power endurance

FIG. No. 5 Rapidity

dexterity

• 1 station - rotating the ball around the body, transferring the ball from

right hand to left. (The exercise can be done in

combination with running in place, jumping in place, lunging).

• 2 station - I.P. – lean forward, feet wider than shoulders. Juggling

with the ball in a figure eight around the legs, transferring the ball from the hand

in the hand.

• 3 station - I.P. - crouching with your hands resting on the ball. Toss

ball up – somersault forward – catch the ball – throw it up

up - somersault back - catch the ball.

• 4 station - Throw the ball up - 360 turn - sit down

catch the ball.

• 5 station - I.P. – O.S.. Alternate movement of hands for 12 counts with

right hand on the waist, shoulders, up, followed by

returning back. All movements are performed during

jumping on two legs in place.

• It is rational to use circuit training not only to develop physical qualities, but also to consolidate (improve) educational material (athletics, gymnastics, basketball, volleyball).

In one lesson you can combine two types of circuit training at the same time:

1 – consolidation (improvement) of motor skills (when completing a volleyball, basketball program)

2 – development of physical qualities (speed, strength, endurance).

CONSolidation (IMPROVEMENT) OF BASKETBALL TECHNIQUES

The complex is designed for 15-17 minutes. 3 series of 25-30 seconds of work and 60 seconds of rest between series.

• "Station"1. Shuttle running with dribbling with 1 hand alternately (one way - right, back - left).

1st lap – running from penalty area to penalty area,

2nd lap – from the penalty area to the middle, back to the penalty area, to the middle...

3rd circle - same as 1st

• « Station"2. Passes in pairs from the chest, with a step.

• 1st lap – passes with the right hand,
• 2nd circle – passes with two hands,
• 3rd circle – left hand passes

• "Station"3 . Shuttle running with moving at an additional step.

• 1 circle - moving with your back to each other,
• 2nd circle – moving face other to other with imitation of transfer 2 r.r. from the chest,
• 3rd circle - moving with your back to each other, simulating a defensive stance

• « Station"4. Imitation of a two-handed throw from the head. Work on

technology. Positioning of arms and legs when throwing.

• "Station"5. Turns, U-turns on the spot after stopping. The student makes a jump in place and after that performs turns (to the right, to the left) on the supporting leg (in the main stance of a ball player) and a 360* turn with a basketball in his hands.

• When planning, it is necessary to take into account the features of a complex lesson:
• It is necessary to use didactically accessible exercises in the lesson
• The lesson should be predominantly training in nature of the educational process
• The lesson should contain ample opportunities for developing the most important physical, mental, moral and intellectual qualities
• The lesson should have a training load that causes functional changes in the students’ bodies and increases motor density.

To be a good runner, it is not enough to just run. Especially if before this, for many years, activity was limited mainly to lying, sitting and pressing buttons.

For the first few years of running, I resisted this knowledge with all my might, convincing myself that it was better to run an extra 5 km than to perform boring body movements. But with age and experience, it became clear that without balanced physical development, the figure would not deteriorate, and they came to the training plan - general physical fitness exercises for runners.

general physical training includes general developmental exercises aimed at strengthening the musculoskeletal system, ligaments and tendons, improving coordination, joint mobility and other useful things that are important not only for running, but also for health in general.

Why does a long-distance runner need strength training?

• to reduce the risk of injury

One of the causes of common running injuries is muscle imbalance. Some muscles are better developed in us, others - worse. Not all of them can be strengthened through running alone. We begin to add running load, and the body has to adapt - to compensate for what is weaker at the expense of what is stronger. As a result, incorrect motor patterns are developed, technique is disrupted, and distortions occur—excessive load on certain parts. When their safety margin is not enough, injuries occur.

Through strength training, you can achieve more balanced development, specifically strengthening weak areas, and reduce the risk of injury.

• to run more economically and efficiently, and therefore faster

Standard situation: we run, after some time we get tired and the first thing that “flies” is our posture. We shrink, we hunch over, our technique is disrupted - it becomes harder to run, more energy is consumed. It is also more difficult for the lungs to work with the diaphragm in such “squeezed” conditions. Just suffering.

The correct position of the pelvis and chest relative to each other is ensured by the work of the muscles of the back, abs, buttocks and thigh biceps. In this case, gas exchange is more efficient, fatigue accumulates less, and endurance is higher. In addition, the “arm-leg” ligament works more clearly. Running efficiency increases: less energy is spent on the same work.

The quadriceps is one of the main running muscles, which moves the knee and hip joints forward, is responsible for flexion and extension of the knee, and takes part of the shock load when landing. Developed quadriceps = effective stabilization of the knee joint and increased speed.

A common problem among runners is weak gluteal and hamstring muscles. Strengthening them through exercises helps make the push off more efficient and stronger, and reduces the stress on the knees, hips and ankles.

• to maintain optimal weight and body fat percentage

Losing weight in order to run faster is a constant item in the plans of many runners :) At first it’s not difficult: we run more, control our nutrition, and become lighter. But after some time, the body adapts and begins to burn fewer calories - the efficiency of running increases. In addition, in the “a lot of running + moderate nutrition” format, not only fat is lost, but also muscle. For older runners, the situation is even sadder: muscle mass gradually disappears with age. Less muscle means metabolism slows down.

The solution to this vicious circle is strength training. Strengthen and maintain muscle => support metabolism => burn more fat => improve body composition.

General physical fitness exercises for runners: my complex

• the only equipment you will need is rug And prefabricated dumbbells.
• Many of these exercises can be done without weights, just with body weight. I marked them with an asterisk to make it convenient to create a set, for example, for a trip.
• The exercises are basic, suitable for beginners and naturally physically weak people. After a couple of months of doing them regularly, it will be more effective to move to a gym where you can use more weights. Although this is enough for an amateur runner to maintain reasonable general physical fitness.
• I do not use complex exercises, for example, those that involve both arms and legs. I also don’t do various jumping exercises with weights and I’m not into plyometrics. This is due to poor coordination and difficulty maintaining technique, which increases the risk of injury. Therefore, all exercises are relatively simple and without sudden movements. I do the jumping part within the framework.
• I conditionally divided all the exercises into upper, lower and core (back and abs). I usually do something like this complex options:

1. top (3 exercises) + bottom (3) + core (5-6)
2. top (4-5) + core (6-7) - before a difficult running workout, when I don’t want to put stress on my legs
3. bottom (4-5) + core (6-7)

• doing general physical training 2 times per week. Now I’ve moved to the gym, where I added more exercises on back machines, hyperextension, and a little more weight.
• To get fit after a break, I limit myself to 10-15 minutes of core exercises a couple of times a week. Then I gradually add others. It's easier not to blend in that way.
• The photo is just for the beauty of an approximate illustration, there are plenty of flaws in the technique. The correct technique is in the video via the links, and you can google the names.
• In an ideal world, the exercise technique should be set by a trainer. If you have problems with joints and ligaments, you need to consult a doctor - some movements may be contraindicated. In the real world, if this is not possible, it is better to slowly do at least something on your own, trying to follow the technique and listening to the sensations. Soreness in the muscles is excellent, discomfort in other parts is bad, you need to look for errors in the execution or refuse the exercise.

1. Top

1.1 Pushups*

• Main muscles involved: pectoral
• video
• 2-3 sets of 8-10 times. If it’s really hard, you can do push-ups from your knees.

1.2 Pullups / chin-ups

• Main muscles involved: latissimus dorsi, trapezius, forearm flexors and extensors, biceps, core muscles
• video: forward grip, reverse grip

An excellent complex exercise and also my pain. With regular approaches to the horizontal bar and at the best of times with a reverse grip, I can do 2 pull-ups. Without regularity - zero times. Direct grip - zero times. I do reverse pull-ups: I climb up using aids, and I try to go down as slowly as possible.

By the way, in the gym I do lat pull-downs with a weight greater than myself, but how to activate the necessary muscles when doing pull-ups remains a mystery.

Reverse grip pull-up - 1 pc.

1.3 Bench dips*

• main muscles involved: triceps
• video https://www.bodybuilding.com/exercises/bench-dips
• 3 sets of 10-12 reps

Any bench, stable chair, or other structure of suitable height will do. The further the legs are extended forward, the more difficult it is. Elbows should be bent to 90 degrees.

A lighter version of the exercise. To make it more difficult, you need to stretch your legs forward with emphasis on your heels, and lift your toes up.

1.4 Dumbbell shoulder press

• video
• 3 sets of 8-10 times

1.5 Dumbbell lateral raise

• Main muscles involved: shoulders
• video
• 3 sets of 8-10 times

1.6 Front dumbbell raise

• Main muscles involved: shoulders
• video
• 3 sets of 8-10 times

1.7 One-arm dumbbell row

• main muscles involved: back (middle part)
• video
• 3 sets of 10-12 times

2. Bottom

2.1 Squats*

• Main muscles involved: quadriceps femoris, biceps femoris, buttocks
• video
• description of the technique http://sportwiki.to/Squat_technique
• I do it without weights (3 sets of 15-20 times) or with dumbbells (3 sets of 10-12 times)

My problem with this exercise is lack of flexibility in the ankles (poor ankle mobility), which causes the body to lean too far forward (you can see in the photo). The solution is to place something stable 2-3 cm high under the heels.

This is what my squat looks like without heel height correction

2.2. Wall chair*

• , buttocks
• video
• 3 sets of 2-3 minutes

A favorite airport exercise, all you need to do is a wall or other flat surface. Leaning your back, we sit down like on a chair and hold this position. The first minute you think: “Oh, bullshit,” the second, “Oh!”, by the third, your legs are already shaking.

The chair is a convenient isometric exercise that can be done anywhere

2.3 Split lunges*

• Main muscles involved: quadriceps
• video
• 3 sets of 20-25 reps - walking lunges without weights
• 3 sets of 12-15 reps - lunges in place with dumbbells

The difference between this exercise and regular lunges is that you don’t need to step forward or backward every time: we stand correctly once and squat on each leg separately. I do walking lunges within the framework, and with additional weights I only practice lunges in place. With my coordination, attempts to walk with weight lead to severe flaws in technique, as a result, the exercise turns out crooked, and my ankles and feet suffer. The split lunges option is technically simpler to perform, safer and loads the right muscles more specifically.

Lunges in place

2.4 Romanian deadlift

• video
• 3 sets of 10-12 times

Romanian deadlift with dumbbells

2.5 Step-ups*

• Main muscles involved: quadriceps
• video
• for each leg 3 sets of 8-10 times with weight, 15 times without weight

When lifting, it is important not to push off with your lower leg, helping yourself, but to lift yourself using the muscles of the leg that stands on the bench.

Walking without weight

2.6 One-legged deadlift*

• Main muscles involved: hamstrings
• video with weights
• 3 sets of 10-12 times

Without weights, simply stretch both arms forward. To make it more difficult, when completing the movement, you can not put your foot on the floor, but keep it suspended - this will better engage the stabilizing muscles.

2.7 Gluteal bridge*

• video
• 3 sets of 15-20 times

The same exercise can be done as an isometric exercise - hold in the top position for a minute. You can make it more difficult by straightening one leg.

And its variation

2.8 (flutter kicks)*

• main muscles involved: buttocks
• video
• 2-3 sets per minute

3. Core (back and abs)

3.1 Plank*

• Main muscles involved: abs, back, obliques, legs, hip joints
• 1-2 minutes

9 - Plank

3.2 Side plank*

1-2 minutes per side

3.3 One-legged plank*

• video
• for each leg 30-60 seconds

One-legged plank

3.4 Mountain climber*

• video
• 1-2 minutes

My climber's butt is too high

3.5 Superman*

• Main muscles involved: lower back
• 1-2 minutes

High efficiency and effectiveness when running at both the basic and professional levels is achieved through constant development and training of all muscle groups. These workouts are part of the so-called GPP (general physical training), which is selected based on the chosen sport.

The relevance of general physical fitness training for runners: why do them?

In addition to increasing overall endurance, as well as increasing stamina and strength of the body, general physical fitness training helps in developing and improving coordination of movement while running, and also significantly improves the performance of joints and muscles.

Athletes who periodically perform a set of general physical training exercises are less susceptible to various types of injuries, including sprains. Accordingly, general physical fitness has a positive effect on safety while running, preventing and reducing the likelihood of injury. In addition, the body gets used to some stress, which has a beneficial effect on human health in general.

Running, whether long or short distance, professional or beginner, uses various muscle groups, such as the legs, abdominals, back and shoulder girdle, which support the core and spine during intense running sports activities.

Thus, general physical training for runners helps to evenly develop and develop the entire muscular corset of the runner, consistently paying attention to each muscle group, making them more elastic and flexible, and the joints more mobile.

It is important to take into account the fact that running exercises without proper physical training, carried out in parallel with running, will be much less effective and more traumatic, especially at the initial stage or after long breaks in sports running practice.

Recommendations for performing general physical training: the best time for training

It is preferable to train every time before starting a run. In this case, in addition to all the other benefits of general physical fitness, the body will be sufficiently warmed up and completely ready to run, which will significantly reduce the likelihood of subsequent muscle soreness after long runs.

It is important to remember that the best effect from these exercises can only be achieved through regular training. The optimal amount of general physical training for an average runner is about 4 times a week, if running classes are held 3 times a week. Accordingly, for each day of running there should be one general physical training event plus one free day on which general physical fitness training would be carried out without subsequent running practice. This will help keep the body and muscle corset in good shape, reducing the likelihood of muscle strain.

As a harmonious, balanced scheme for the gradual development and strengthening of the entire body as a whole, this workout will be useful for both professional runners and beginners. Therefore, it is strongly recommended to include general physical fitness classes in your training plan for all people interested in and involved in any sport, without exception, and this is especially true for running. The age and gender of the athletes do not matter. The only thing you should pay close attention to when drawing up a general physical training plan is the individual characteristics of the body and the athlete’s well-being.

Important! Before starting general physical training, it is recommended to consult a specialist, especially if you have any diseases.

General physical preparation. Exercises

General physical training for back muscles

A set of exercises aimed at forming and strengthening the back muscles helps to strengthen the muscular corset of the back, relieve significant stress from the abs while running, especially over long distances, in addition, it relieves general tension in the body, improves the condition of the spine and increases its flexibility, eliminates pain in muscles after sports activities.

List of general physical training exercises for the back:

Important! If any pain occurs before, during or after exercise on any muscle group, it is necessary to stop the sports activity until the pain completely disappears.

General physical training for the abdominal muscles

One of the most effective methods of pumping up and strengthening the press is a static exercise -. Actually, this type of exercise has a beneficial effect on many muscle groups and on strengthening the body as a whole, but the main focus is on the abdominal muscles. A very important role here is played by the correct technique and positioning of the arms and legs, as well as the position of the back and maintaining it in the same state throughout the entire duration of the exercise. The main advantage of this activity is that it can be performed almost anywhere, using only a fitness mat.

Different types of execution methods:

1. Main plank.
   Get on your knees, then put your arms out and lean on them. You should get a doggy pose. The hands should be located strictly under the shoulders. After this, you should horizontally stretch your body to its full height, rising on the toes of your feet and outstretched arms, as before doing push-ups from the floor.
   After making sure that the arms, legs and back are in the correct position (it should be straight and level), as well as the head (not tilted or pulled back), you need to tense your abs and freeze in this position for 1-2 minutes. No point of the body should sag without tone, especially the back and lower back, or deviate to the sides or upwards. For beginner athletes, it is better to start performing this task from 1 minute, gradually increasing the plank time by half a minute.
2. Side plank.
   Starting position - lying on your side. Then you need to stand up with your side supported on your arm bent at the elbow and on your legs, which should be kept together. Hold this pose for about 30 seconds, then do the same on the other side using your other hand.
3. Abs pumping.
   Lie on your back, bend your knees and place your hands on your chest. Raising your body and without lifting your lower back from the floor, try to reach your bent knees with your chest. To start, try doing 10 lifts in 2 steps.
4. Stretching the abdominal muscles.
   Lying on your stomach, spread your legs and arms and lift them as high as possible. Hold this position for 30 seconds, repeat 7-10 times.

When performing abdominal exercises, it is very important to ensure the correct technique in order to unload and warm up the muscles. Otherwise, the effect may be exactly the opposite.

General physical fitness for arm muscles

1. Pull-ups with a narrow grip, preferably on a turnstile. A very effective way to pump up your biceps and triceps in a fairly short time. The number of techniques can be started from 5-7 and over time increased to 10-12.
2. Push-ups with arms wide apart and twists. You can start with simple push-ups, increasing the number of presses from 7 to 12 and gradually adding body turns in different directions as you complete this technique.
3. Any rotation of the arms and shoulders with dumbbells or any other or even without it will be very useful for training this muscle group. It is important to perform all rotational movements as smoothly as possible, avoiding sharpness so as not to stretch or damage the muscles and joints.

Another, most basic and effective technique for strengthening your arms is a simple static exercise while standing with your arms extended forward or upward for a minute or two.

General physical fitness for leg muscles

General physical training aimed at improving and strengthening leg muscles is of great importance for runners. There are a huge number of techniques and methods for strengthening this muscle group, which can be selected based on personal preferences and body flexibility, but the most common are the following exercises:

1. 1. Squats. You can squat with additional traction, or without it. It’s better to start with simple squats with your arms extended straight in front of you. The number of approaches is 3, each approach must be performed 10 times, increasing over time to 15 times.

1. Leg lunges. Standing on the floor, alternately bring forward one or the other leg, bending it at the knee at an angle of 90 degrees. For greater efficiency, you can hold dumbbells in your hands during this task.
2. Stepping. You will need a not too high chair, a bench, or any protruding surface that you will need to step onto with one foot. Here it is important to use only the muscles of the leg that is used for this step, without helping with the other leg. It turns out something like pulling your leg up and forward. Alternately changing legs, this technique should be repeated about 8-10 times, 3 times with each leg. To make it more difficult, you can do these steps with dumbbells in your hands.
3. Single leg row. Extend your arms forward and lift one leg, transferring your weight completely to the other leg. It is advisable to repeat this exercise about 10 times, changing legs alternately.

Simply brisk walking, walking up the stairs instead of using the elevator are also great workouts for leg muscles that can be used every day.

Three general physical fitness complexes

First set of exercises (for beginners)

• standing on the floor, start doing squats with your arms extended forward. 3 squats 7 times;
• perform downward bends with straight legs, trying to touch your toes with your hands. The legs should not be bent at the knees; it is important to bend, trying to feel the stretching of the muscles as much as possible. 3 tilts 7 times;
• extend your arms forward and make swinging movements like “scissors” 10-15 times;
• do the usual, holding for a minute;
• lying on the floor on your back with your knees bent, do pull-ups with your body without lifting your lower back, thus pumping your abs 3 times 7 times.

Second complex of general physical training (medium difficulty)

• start your workout by stretching and warming up your muscles by bending forward, to the sides, back and down. Scheme: 3 tilts 10 times;
• do - regular or side, for 1-2 minutes;
• pull yourself up on the turnstile or from the floor in 5 steps, repeat 10 times;
• lying lateral leg raises. Lie on your side on a fitness mat, rest your hand on the floor and slowly begin lifting with your straight leg. Repeat 10 times with each leg. To make it more difficult, you can keep your leg straight in the air while lifting;
• perform the “invisible chair” exercise, hanging in a sitting position in the air and leaning your back on a vertical surface. The duration of this task is about 2-3 minutes;
• running in place to warm up the muscles for 5-7 minutes.

Third complex of general physical training (for professionals)

• perform bends, swings with legs and arms for 5-10 minutes;
• rotational movements forward and backward with the shoulders – 5 minutes;
• regular, side or on bent arms – 2 minutes;
• abdominal swing lying on your back – 20-30 times;
• wide and narrow push-ups from the floor – 15-20 times;
• pull-ups on the turnstile – 15-20 times;
• lifting the leg backwards. Get on all fours and, moving one leg back and up, stay in this position for 30-60 seconds. Repeat with the other leg. Perform this technique 15 times;
• turns the body while lying on a sports mat. Lie on your back, place your hands behind your head, bend your knees and slowly bend your legs alternately in one direction or the other;
• walk or run in place for 10 minutes.

All sets of exercises cover the necessary muscle groups, which are especially important for runners to train. The difference is only in the degree of intensity of the load over time and in the complexity of performing some techniques. It is worth paying attention that all exercises should be performed as smoothly as possible, avoiding sudden movements. Performing these techniques slowly will only benefit you, while moving too quickly and vigorously can cause pain and damage your muscles or joints.

With regular and correct performance of general physical training exercises, the quality of running at any stage will significantly improve. The speed and endurance of the body will increase, the muscles will become more flexible and elastic, and the spine and joints will become more mobile. Long distances will be less exhausting, and if general physical training was performed immediately before running, the athlete will receive a guaranteed boost of energy for the whole day.

Important! It is best to create sets of general physical fitness exercises with a specialist, especially if you have any diseases, including those of a chronic nature.

General physical training (GPP) in the system of physical education of students

Methodological foundations of physical training Means of physical training Methodological principles of physical education Methods of physical training Methods for the development of physical qualities

Methodological basis of general physical training

Physical training of a person helps to improve vital skills and abilities. The basis of physical training is the training process, which is characterized by performing an action through repeated repetitions. Physical training consists of general physical training (GPP) and special physical training (SPP).

General physical training is an educational process aimed at developing the functional capabilities of the body, motor (physical) qualities, ensuring the comprehensive and harmonious physical development of a person, which prepare a person to perform various jobs.

General physical training helps to improve a person’s overall performance and is the basis (base) for special training and achieving high results in a chosen field of activity or sport. The physical training program faces the following tasks:

Achieve harmonious development of body muscles and corresponding muscle strength;

Gain general endurance;

Increase the speed of performing various movements, general speed abilities;

Improve dexterity in a wide variety of (household, work, sports) activities, the ability to coordinate simple and complex movements;

Learn to perform movements without unnecessary stress, master the ability to relax.

General physical training is associated with the achievement of physical perfection - a level of health and comprehensive development of physical abilities that meet the requirements of human activity. It should be remembered that even fairly high general physical fitness often cannot ensure success in a specific sports discipline or in various types of professional work. This means that in some cases increased development of endurance is required, in others special training is required.

General physical training means

The general physical training process is implemented through the use of various means of physical education:

Physical exercise is the main remedy! Healing forces of nature Hygiene factors

Physical exercises are motor actions that, in form and content, correspond to the objectives of physical education. If running is used for sports training purposes, then this natural motor action takes on rational forms. The same can be said about any other motor actions that arose initially in the sphere of work and everyday life, and then, changing, became physical exercises - means of physical education. The relationship between physical exercise and physical labor lies in the fact that, having arisen on the basis of labor actions, exercises have become a means of physical education and sports practice and preparation for work. The number of physical exercises developed and used in various sports is extremely large. They differ significantly from each other in form, content and target orientation.

The healing forces of the natural environment and hygienic factors are means of physical education.
Physical exercises in combination with natural hardening factors help increase the body’s overall resistance to a number of adverse environmental influences.
Compliance with hygiene rules in the process of physical education enhances the positive effect of physical exercise. Hygiene requirements for the regime of exercise and rest, nutrition and external conditions of exercise (cleanliness, lighting, places of exercise) contribute to the effectiveness of physical exercises.

Principles of general physical training

Physical exercises give a positive effect only if the basic rules (principles) of conducting classes are strictly observed.

The principle of consciousness and activity. This principle involves the formation of a meaningful attitude and sustainable interest in physical exercise.

The principle of visibility. Visualization is a necessary prerequisite for mastering movement. During the training session, the main thing is to create the correct idea, image of a motor task or a separate element before attempting to perform it.

The principle of accessibility. This principle obliges us to strictly take into account age and gender characteristics, level of preparedness, as well as individual differences in the physical and mental abilities of those involved.

The principle of systematicity. The principle of systematicity is, first of all, the regularity of classes, the rational alternation of loads and rest.

The repetition factor in physical education is more pronounced than in other types of education. This is explained by specific patterns of acquiring and consolidating skills and abilities, improving the forms and functions of the body.
Equally important is the modification of exercises, dynamic loads, updating the forms and content of classes without changing their target orientation. This will diversify the educational and training process and reduce psychological overload that occurs when performing monotonous tasks.
Consistency in mastering educational and training tasks and educational material within the framework of one lesson, many months and many years of physical education is also one of the aspects of the principle of systematicity. The general sequence (in a multi-month and multi-year aspect) is determined by the logic of the transition from broad general physical education to more in-depth specialized classes. In a long-term plan, the overall sequence is also influenced by the characteristics of a person’s age-related development.

The principle of dynamism, or a gradual increase in requirements, is to set increasingly difficult tasks as the previous ones are completed.

The principle of strength is the formation of skills and abilities when mastering educational material. Psychologists distinguish 4 levels of assimilation:

Level 1 (familiarity): the ability to recognize a studied object among others Level 2 (reproduction): the ability to reproduce studied material Level 3 (skill): the ability to solve practical problems based on the studied material Level 4 (creativity): the ability to create new approaches to solving problems in the field activities.

GPT methods

In the process of physical education, both general pedagogical methods and specific ones based on active motor activity are used: the method of regulated exercise, the game method, the competitive method, verbal and sensory methods.

The method of regulated exercise provides a firmly prescribed program of movements (predetermined composition of movements, order of repetitions).
The gaming method is based on a combination of various situations and the corresponding independent actions of the players (trainees). Stimulates the flourishing of activity, motor creativity, can be applied on the basis of any physical exercise and is not necessarily associated with any games, for example, football, volleyball, etc.
The competitive method is used both in relatively elementary forms (a way of stimulating interest and activating students when performing a separate exercise in class), and in its own form as a test or official sports competition. The main feature of the competitive method is the comparison of the strengths of those involved in conditions of orderly competition for superiority or high achievement. The competitive method is used to solve a variety of pedagogical problems. This is, first of all, the improvement of skills in difficult conditions for the development of physical, moral and volitional qualities. The factor of rivalry in the process of competition creates a special emotional and physiological background, which significantly enhances the impact of physical exercise and contributes to the maximum manifestation of the body's functional capabilities. This method must be used after special preliminary preparation.

The circular method consists of performing specially selected sets of exercises and alternating them in order to develop different muscle groups and physical qualities.

Development of physical qualities

General physical fitness is characterized by the sum of the development of physical qualities. Physical qualities are the functional properties of the body that predetermine the development of human capabilities. In the theory of physical education, it is customary to distinguish 5 physical qualities: strength, speed, endurance, flexibility, agility. Their manifestation depends on the capabilities of the body’s functional systems, on their readiness for action.

Development of strength.

Strength (or strength abilities) in physical education is a person’s ability to overcome external resistance or counteract it through muscle tension. The development of strength is accompanied by thickening and growth of muscle fibers. By developing a lot of different muscle groups, you can change your physique, which is clearly evident in those who do gymnastics.

Distinguish between absolute and relative strength. Absolute strength is the total strength of all muscle groups involved in a given tension. Relative strength is the amount of absolute strength per 1 kg of human mass. Strength is measured using dynamometers. Up to a certain age, absolute and relative strength increases in both non-athletes and athletes, although in the latter it always looked much higher (Table 1).

Table 1

Strength of individual muscle groups in men and women

For qualified athletes, these data are higher. Thus, the average hand strength in men is 60-70 kg, and in women 50-55 kg.

Tools for developing strength: strength exercises:

Exercises with external weights or resistance (barbell, dumbbells, kettlebells, partner, expander, etc.)

Exercises with weights of your own body: for the anthem. Apparatuses (pull-ups, hanging leg raises) and without apparatuses (squats, push-ups, jumping jacks, jumping jacks).

The amount of burden can be dosed:

As a percentage of maximum weight

By difference from the maximum weight (for example, 10 kg less than the maximum weight)

By the number of possible repetitions of exercises in one approach (weight that can be lifted 10 times)

The author of these recommendations, the professor, considers the third option to be the most relevant and proposes the following symbols: a weight that can, for example, be pulled up 25 times will be designated as 25RM (Maximum Maximum); 1 RM is a weight that can be lifted 1 time. Then it is possible to apply the following gradation of weight load:

Methods for developing strength can be very diverse, their choice depends on the goal. The following methods of developing strength are used during training sessions.

Maximum effort method. Exercises are performed using maximum or near maximum weights (90% of the record for a given athlete). With one approach, 1 to 3 repetitions of 5-6 approaches are performed in one session, with a 4-8 minute rest between them (before recovery). This method is used to maximize the possible results for a particular practitioner and is associated with the development of “explosive strength” ", which depends on the degree of intermuscular and intramuscular coordination, as well as on the muscles’ own reactivity, i.e., nervous processes. Thus, masters of sports exhibit greater values ​​in a shorter period of time than novice athletes.

The repeated effort method (or the “to failure” method) involves exercises with weights of 30-70% of the record, which are performed in series of 4-12 repetitions in one approach. 3-6 approaches are performed in one session. Rest between them for 2-4 minutes (until incomplete recovery). This method is most often used for the purpose of building muscle mass. The optimal weight for developing muscle mass will be the one that a student can lift (push-ups or pull-ups) by performing 7-13 movements in one approach.

The dynamic effort method involves the use of small and medium weights (up to 30% of record weights). Exercises are performed in series of 15-25 repetitions per approach at the fastest possible pace. In one session, 3-6 approaches are performed, resting between them for 2-4 minutes. Using this method, one develops primarily the speed-strength qualities needed in throwing and short-distance running.

The isometric (static) method is used as an auxiliary method, in which muscle tension occurs without changing their length. Using the isometric method allows you to maximally strain various muscle groups for a duration of 4-6 seconds. During one session, the exercise is repeated 3-5 times with a rest after each tension for a duration of 30-6 seconds. Classes using isometric exercises take little time and use very simple equipment. With the help of such exercises you can work on any muscle group, but their effectiveness is less than with the dynamic method.

In people of different constitutional types, the effect of strength exercises manifests itself differently. Endomorphic types with rounded shapes, stockiness, and strong bones (hypersthenics) achieve results in strength training faster. Representatives of exomorphic types (asthenics) are usually thin-boned, slender, without excess fat depots. Their muscle volume and indicators increase more slowly. This is necessary to know in order to avoid early and unfounded conclusions about the effectiveness of ongoing training sessions. At the same time, you should know and remember that a person with any body type can increase muscle volume and strength through regular and methodically correctly constructed training sessions.

Endurance development

Endurance as a physical quality is associated with fatigue, so in the most general sense it can be defined as follows: endurance is the ability to withstand fatigue. The subject of our consideration is physical fatigue, which is directly related to types of muscular work, and, consequently, to different types of endurance. There are two types of endurance - general and special.

General endurance is the ability to perform at low intensity for a long time using aerobic energy sources without reducing its effectiveness.

In this definition, the property of low intensity is very conditional (for one person this load can be considered low intensity, for another it can be considered high). The sign of aerobic energy supply for work is decisive. Means of developing general endurance are physical exercises characterized by moderate power, significant duration, continuity and the work of all organs and systems of the body, especially the cardiovascular and respiratory systems. Such cyclic exercises as: walking, long running, skiing, rowing, swimming, jumping rope, etc.).

General endurance is the basis for developing special endurance. It is the education of general endurance, which is characterized by highly economical and effective work of the cardiovascular system, respiratory and other body systems (including processes), aimed at increasing general endurance, that time is devoted to in the preparation of highly qualified athletes.

Uniform work at a pulse of 130-150 beats/min, ensured by aerobic processes in the body, most contributes to increasing the functionality of the autonomic, cardiovascular, respiratory and other systems according to the law of super-recovery of performance after a rest from the work done. That is why in the specialized literature you can find the term “education of vegetative endurance.”

Thus, training work to develop general endurance comes down to strengthening the body’s autonomic systems with active oxygen metabolism, improving its processes through long-term low-intensity work. Physiologists believe that indicators of aerobic endurance are: the ability to maximum oxygen consumption (MOC), the rate (or time) of MOC gain, the duration of maintaining performance at near the maximum MOC level. The last indicator is to show strong-willed efforts and the ability to endure. Athletes understand this well and do this at almost every training session, otherwise the result will be lower and the body’s reaction to the load will be more acute.

Methodological features of the development of general endurance

In the process of developing endurance, the following methods are used: repetitions, uniform, variable, repeated-variable, interval - these are methods of regulating exercises, supplemented by game and competitive methods.

For practically healthy people starting to train in sports, an acceptable speed is 1 km in 5-7 minutes. According to the pulse, the intensity is adjusted at the rate of no less than 120-150 and no more than 160-180 beats/min, depending on the level of fitness. The duration of the load is from several minutes to tens of minutes (in extreme terms this is a daily run)

The level of general endurance (performance) can be determined by the Cooper test - 12 minute run (levels - superior, excellent, good, satisfactory, bad, very poor) y - more than 2.8 km, d - more than 2.3 km

The development of general endurance serves as a prerequisite and condition for the development of other types of endurance (special endurance). It is the development of general endurance, which is characterized by highly economical and effective work of the cardiovascular, respiratory and other systems of the body, that the main time is devoted to general physical training.

Special endurance is the ability to work in a certain work or sports activity, despite the resulting fatigue. There are types of special endurance: speed, strength, static.

In cyclic exercises (100-200 m running) in some sports games, speed endurance is associated with the emergence of a significant oxygen debt, because the cardiovascular and respiratory systems do not have time to provide the muscles with oxygen due to the short duration and high intensity of the exercise. Therefore, all biochemical processes in working muscles occur in almost oxygen-free conditions. Most of the oxygen debt is repaid after you stop exercising.

Strength endurance is the ability to perform exercises (actions) for a long time that require significant strength. Endurance to static forces - the ability to maintain muscle tension for a long time without changing posture. Typically, only certain muscle groups work in this mode. Here there is an inverse relationship between the magnitude of the static force and its duration - the greater the force, the shorter the duration.

There are other types of special endurance. Each of them is characteristic of some work, household, motor action or sports exercise. The methods for acquiring different types of endurance are also different. But two provisions are considered the most important: the presence of a sufficient level of general endurance and compliance with the basic pedagogical principles of developing physical qualities.

Development of flexibility

Flexibility – the ability to perform movements with a large amplitude. The presence of flexibility is associated with heredity, but it is also influenced by age. And regular exercise. Different sports have different effects on developing flexibility. Various sports (sports, trampoline) and some forms of sports activities place high demands on flexibility. But most often, flexibility acts as an auxiliary quality that contributes to the development of highly coordinated motor actions or the manifestation of other motor qualities.

There are dynamic flexibility (manifested in movement), statistical (allowing one to maintain posture and body position), active (manifested through one’s own efforts) and passive (manifested through external forces).

Flexibility depends on the elasticity of muscles, ligaments, and joint capsules. With emotional upsurge already in the pre-start state, flexibility increases. And with an increased degree of fatigue, the stretched muscles may decrease. To increase flexibility, pre-warm-up is used. Massage the stretched muscle groups or briefly tense them immediately before performing the movement. Flexibility is affected by external temperature (low temperatures reduce flexibility), time of day (the highest indicators of flexibility are from 10 to 18 hours), in the morning and evening hours mobility in the joints decreases). Typically, physically stronger people are less flexible due to their high muscle tone. Very flexible people are less capable of demonstrating speed-strength qualities. Therefore, for people with persistent limitations in joint mobility, increased (more frequent and prolonged) loads in “stretching” exercises are necessary. During certain periods, they can be given 2-3 times a day every day (including independent individual lessons at home on the instructions of the teacher). On the contrary, for people with naturally high levels of flexibility, it is necessary to limit stretching exercises and take special measures to strengthen the musculoskeletal system with the help of selectively targeted strength and general development exercises. If it is necessary to ensure significant changes in the development of flexibility in a relatively short time, the following proportions in exercises are recommended: approximately 40% active - dynamic, 40% passive and 20% static exercises.

To develop flexibility, stretching exercises are used to stretch muscles, muscle tendons and joint ligaments with a gradually increasing range of motion. Movements can be simple, springy, swinging, with external assistance (dosed and maximum), with or without weights. Indicative recommendations for the number of repetitions have also been developed. The pace of movements or the “exposure” time. For movements in the shoulder and hip joints, up to 30-45 repetitions in a series: the pace for active exercises is an average of one repetition per second. For passive ones - one repetition in 1-2 s. Exposure in static positions - 4-6 s. It is advisable to use passive static stretching exercises mainly when muscle mass increases significantly with age and the ligamentous apparatus is difficult to deform.

The exercises can be used both in educational and independent forms of study. And the more often they are repeated, the higher their effectiveness. It has been found that daily twice-daily training with 30 repetitions of exercises in each approach after one to two months leads to a noticeable increase in flexibility. When you stop training, flexibility quickly returns to its original level or close to it.

In recent years, stretching has begun to spread in our country - a system of exercises aimed at improving flexibility and increasing joint mobility. It is believed that slow and calm stretching exercises are used not only to solve various health and sports problems, but also helps to relieve nervous and emotional stress and active recreation.

When developing flexibility, you should adhere to the following methodology:

Mandatory warm-up Set specific goals Perform in series, 25-30 repetitions in a series Between series, perform relaxation exercises Increase the amplitude gradually The main method is repeated

Development of dexterity (coordination ability)

Dexterity is usually called the ability to quickly, accurately, expediently, and economically solve motor problems. Dexterity is expressed in the ability to quickly master new movements, precisely different characteristics of movements and control them, improvise in the process of motor activity in accordance with a changing stop. When developing dexterity, the following tasks are solved: - master coordination - complex motor tasks; - quickly rearrange motor actions in accordance with a changing situation (for example, in sports games); - increase the accuracy of reproducing given motor actions.

The development of dexterity is facilitated by the systematic learning of new complicated movements and the use of exercises that require an immediate restructuring of motor activity (martial arts, sports games). Exercises should be complex, non-traditional, novel, possible and unexpected in solving motor problems. The development of coordination abilities is closely related to the improvement of specialized perceptions: the sense of time, tempo, developed effort, body positions and body parts in space. It is these abilities that determine the student’s ability to effectively control his movements.

Development of speed

Speed ​​is understood as a complex of human functional properties that directly and primarily determine the speed characteristics of movements, as well as motor reactions. Speed ​​is the ability of a person to perform a greater number of movements at maximum speed in minimal periods of time. Meanwhile, speed of movement should not be confused with speed of movement. The speed of a speed skater over short distances (400-500m) is greater than the speed of a sprinter, but the latter has a higher frequency (speed) of movements. It is no coincidence that in the latest research on sports theory, instead of the term “speed,” the concept of “speed abilities” is used. When assessing reaction speed:

Latent time of motor reaction Speed ​​of single movement Frequency of movement

These manifestations of speed are quite autonomous. The motor reaction time in a series of movements (or a cycle of movements) may not correlate with other manifestations of speed. The factor of heredity plays a significant role here. The time of a simple motor reaction for those not involved in sports usually ranges from 0.2-0.3 s, for qualified athletes 0.1-0.2 s. In other words, during training, reaction time improves by only 0.1 s.

Meanwhile, in the 100m race, the results of beginners and qualified athletes differ not by tenths, but by whole seconds. And this is no coincidence. In many movements performed at maximum speed, there are 2 phases: a phase of increasing speed (acceleration phase) and phases of relative speed stability. The first phase characterizes the starting acceleration, the second - the distance speed. Both phases are relatively independent of each other, but if the first is based on the latent time of the motor reaction and the frequency of movement, then the second, in addition to the frequency (tempo) of movement, is also based on other components of distance speed (for example, in a 100m run - on the technique of performing the movement, length legs, repulsion force). Consequently, distance speed is inherent in elements that change significantly under the influence of educational and training work - running technique, speed and strength indicators.

Speed ​​and speed capabilities are required both in cyclic and in a number of acyclic sports, work and everyday movements: fencing, boxing, sports games. The prerequisites for speed and speed abilities are not only the natural mobility of nervous processes, but also the level of neuromuscular coordination of targeted training. Sports science and practice have repeatedly confirmed that the manifestation of a person’s speed abilities in one operation or exercise will not always be significant in another. In this regard, the very content of the process of training speed for sports or applied purposes should be based on the peculiarities of the forms of its manifestation, since direct direct movements occur only in coordination-similar movements.

Education of simple and complex motor reactions

There are simple and complex reactions. A simple reaction is a response to certain movements to a previously known one. But a suddenly appearing signal (for example, the firing of a starting pistol). When cultivating the speed of a simple reaction, the most common method is to repeatedly, perhaps more quickly, respond to a suddenly appearing signal. In each type of exercise, there are specific techniques that contribute to the manifestation of a good reaction to an audio, auditory or visual signal. Thus, the speed of reaction increases somewhat with some preliminary tension of the working muscles (highly skilled sprinters, waiting for the starter to fire, lightly press their feet on the starting blocks). The speed of reaction is also affected by the wave-like change in the readiness of the central nervous system to react to the expected signal (the optimal time between the preliminary and executive command is about 1.5 s).

A complex reaction can be different, but most often it is a reaction to a moving object and a choice reaction. When reacting to a moving object, it is important to constantly see the object moving at high speed. To do this, exercises are used with a gradually increasing speed of the object, with its sudden appearance in various places, with a reduction in the observation distance, etc. In cases where the object (the ball in the game) is already fixed with the gaze before the movement begins, the time of a complex reaction is significantly reduced . The accuracy of the reaction to a moving object is improved in parallel with the development of its speed. The peculiarity of training a choice reaction is associated with the selection of the desired motor response and a number of possible ones. The complexity of the choice reaction depends on the options for changing the situation, on the variety of behavior of the opponent or teammate.

During education, the reaction of choice also goes from simple to complex, gradually increasing the number of possible changes in the situation. However, with any options for training speed (single movement or cyclic, simple or complex reaction), the means of training it must satisfy at least the following three requirements:

The technique of the exercises must be such that they can be performed at maximum speeds for the performer.

The degree of mastery of the exercise is so high that efforts are directed not at the method, but at the speed of execution

The duration of the exercises should be such that by the end of the exercise the speed does not decrease due to fatigue.

To cultivate speed, methods are widely used: repeated, variable with varying accelerations, game and competitive.

The means of developing speed are:

Running short distances, at maximum speed Exercises using great force (for example, jumping) Exercises in quick response to internal signals (exercises of outdoor and sports games).

In this article I will briefly describe the principles of general physical training using the example of working with your own weight. The article is intended mainly for beginners.

I get asked questions quite often - write me a training program for a week (month), whether in running or strength exercises. In general, creating programs remotely is not a rewarding task. Everyone’s body is different, and one scheme will suit some people, but this scheme will not suit others. You need to personally monitor the progress of your training and the results. But I will describe the basic principles of training.

Again, it all starts with the goal, why do you need general physical training? Do you want to become stronger physically? Do you want to do a certain number of pull-ups and push-ups? Do you need to take PHYS tests? Or make the body sculpted? All these points are closely interconnected. But specifically here I will describe a scheme for improving the result, that is, increasing the number of times the exercise is performed.

Let's consider basic exercises with your own weight - pull-ups on the bar, push-ups, squats (jumping), press lying on your back, exercise for the back muscles. This is the minimum necessary base to maintain your body in good shape. The rest is optional.

We will not consider iron, since this is a specific type of strength load and there is a higher risk of injury than anywhere else, so it is better to do iron with a knowledgeable trainer in the gym, who will correctly vary the load and technique.

The most important element for improving results in any physical activity is recovery, that is, rest. Yes, yes, the body becomes stronger not during the exercise, but in the following days. The body experiences stress, micro muscle tears occur, the body begins to rebuild and prepare for the next load. That is why the number of training days per week is purely individual. There's no point in training if you haven't had time to recover. Ideally, you should come to each training session fresh, feeling energetic and willing to perform physical activity. This is an indicator that the body has recovered and is ready to digest a new portion of stress. Of course, I don’t take into account depression, lack of sleep, etc., when you just can’t go to train :). If you perform the same exercises almost to the maximum every workout, then you need proper rest. Personally, I only need 2 strength training sessions per week to improve my results. But in my case there are other physical trainings. Thus, when performing a standard set of exercises - push-ups, pull-ups, squats, abs, back, I need 2-3 days to recover. You can do it more often, but there is no point if the result is growing anyway. I have seen cases where people stupidly try to train almost every day, but the results remain stagnant. Remember - no matter how many days a week you train, it is important to have time to recover. Only after realizing the importance of rest did I see results in both general physical fitness and running. It's a different matter if you break the exercises down into muscle groups. For example, PN - arms (bench press), SR - abs, back (dead), PT - squat (squat with a load). In this case, you can increase the number of times per week.

Now regarding the training itself. There are 2 main schemes for performing strength exercises - the “ladder” and the “repeated circular method”. They are well known to everyone. Ladder, for example in pull-ups - 1, 2, 3, 4, 5, 6, 6, 5, 4, 3, 2, 1. In this case, we reach 6. The maximum number depends on the specific training of the athlete and can range from 3 up to 10 or more. This is a good game type, great to do with a colleague as a couple. The second option is repeated, where we break the exercise into series and determine the number of repetitions in the series. For example, for the test I can do 25 pull-ups per set, but it will be physically and emotionally difficult. We divide the series into approaches, for example 4-5 10 times, or 3-4 15 times (respectively, the sum is 40-50 times and 45-60 times). By doing the total amount in excess, in this case about 40-50 times, we accustom the body to overload. And in the future, when approaching the maximum number of times, it will be easier for me to do these 25 times. Periodically you need to check and push yourself to the maximum. With this scheme, after 2-4 weeks you will always pull up several times more. Then you can increase the number of approaches, while strength endurance will be developed. If you increase the number of times in the approach itself, for example not 15 times, but 18 times, then the strength will directly increase. After a series of pull-ups, I go to the press, then push-ups, squats, back and then the second round. This is circuit training. Circuit training can be intense when the exercises are done without a break to develop special endurance, and only a short rest between the circuits (the same as CrossFit). But personally, I take a short rest between each exercise and focus on the technique. I build up special endurance by running and skiing.

During training, when performing extreme approaches, the muscles should burn a little, this means that “work” is in progress, but the muscles should not be overloaded. One day I was playing “ladder” and pushed my body too hard. There was also a break in training. As a result, my hands hurt badly for probably a month and the results generally dropped for several months. Therefore, after training, the muscles should be tired, but it should be pleasant fatigue. You should never work 100% - we are not professionals, nothing good will happen with this approach. 90% of the maximum is optimal.

Now let's look at an approximate training plan for a week using my example. From this you can build your plan:

First, of course, warm up by running for 10-15 minutes, then stretching for 3-5 minutes. Next circle:

• pull-ups 15 times;
• press - 50 times;
• push-ups 50 times;
• squats 50 times;
• spin 50 times;

And so on for 3-4 laps. The number of repetitions is individual and also depends on the current form. For example, after a long break, I do a series of pull-ups 10 times, the rest of the exercises 30, instead of 50. Then I get back to normal. And after a couple of months I can increase the pull-ups, for example, to 20, the press to 100, etc. I can do it.

There is no point in endlessly increasing the number of repetitions. Personally, I set a bar for myself and if I meet it, then everything is fine. My level is pull-ups 25 times, presses, push-ups and squats 100 times. It’s possible to go further, but I don’t see the point for myself. I don’t work on relief, my goal is physical strength and general body tone, plus passing work standards. Such results come after several months of regular training according to the above scheme. In each individual case, it will naturally change a little, the main thing is to understand the principle. But my results are a consequence of many years of training. If you start from scratch, of course you need to take a low bar and greatly reduce the number of times in the approach.

The scheme is simple, but working. The main thing is not to forget about the required things:

• smoothness - we gradually increase the load and listen to the body;
• regularity. Only regular training gives results. A week of absenteeism forgives the body, but after that the result will decline;
• daily routine - proper sleep and nutrition are a must;
• periodically do a mini-assessment. For example, once a month, you need to do each type to the maximum and adjust the program based on the results. This is the only way to really check whether the result is growing or not.
• if you feel light, then you can increase the load or increase the number of workouts per week.
• give the body recovery.

The list can go on, but this is the main thing.

The same scheme, in principle, applies to working with weights with minor modifications, but for certain reasons I do not give recommendations for working with iron.

Remember, we play sports to gain health, not to lose it and get injured.

Good luck with your training!