“Health fitness - gymnastics for children and adults” work program

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For whom:

For all women who are facing problems:

• Urinary incontinence (when sneezing, coughing, sudden movements, running, jumping).
• Air entering the vagina during sexual intercourse, in inverted asanas in yoga, water entering when taking a bath, etc.
• Pelvic pain, back and neck pain.
• Prolapse of the pelvic organs.
• Prolapse of the anterior or posterior vaginal wall.
• Pain and discomfort during sex.
• Lack of orgasms.

And also for those who want:

• Prepare for pregnancy.
• Recover after childbirth.
• Maintain your women's health after gynecological minimally invasive surgical interventions, and not go under the knife again.
• Proper training in the gym without harm to women's health.
• Stay young, energetic, healthy longer.
• Delay menopause.
• Maintain and preserve your youth, beauty and sexuality.

You will not only master a set of exercises for the pelvic floor muscles, but also make it your best healthy habit!

Fitness exercise terminology

Important disclaimer: Different types of fitness involve different terminology. It is impossible to cover all the terminology of fitness within one article, and therefore we consider the terminology of fitness in its classical sense - a combination of exercises that an athlete performs as part of a gym workout.

When performing exercises, the athlete encounters the following terminology:

• A set is performing a certain number of repetitions of an exercise without rest. Example: an athlete performs 12 pull-ups, after which he jumps off the horizontal bar and rests. These 12 pull-ups in this example are one set.
• Repetition - performing one exercise several times within one approach.
• Tempo – the speed at which repetitions are performed in an exercise.
• Rest (between approaches and exercises) is the time an athlete spends recovering after performing an approach or exercise.
• Failure is the inability to perform the next repetition of an exercise while maintaining the correct technique.
• A training cycle is the time during which an athlete performs work on all target tasks. Example: The training cycle of most amateur athletes is a week. On Monday, the muscles of the chest, biceps and abs are worked out. On Wednesday – back, triceps and aerobic training. Friday – legs, buttocks and abs. The cycle is not always 7 days. You can train without reference to the days of the week, which will lead to a cycle of 5 or 9 days.
• Exercise phases . Positive, negative and static phases.
• “Negatives” – the negative phase of the exercise.

Yulia Barsukova's gymnastics school in Moscow

Good reviews from parents led to great popularity of the school of Olympic champion Yulia Barsukova in Moscow.

Its gymnasiums are located in several areas. The main Sports Complex "Aquarium" is located in Golyanovo at the address: 66th km of the Moscow Ring Road, Crocus City.

Branches in other areas:

• FOK "Atlant": st. Uralskaya, 19 A;
• Sokolniki: st. Stromynka 20, bldg. 1;
• "Perovo": prosp. Green, 10 b, from the station. m. "Perovo" - 660 m;
• "Skif": st. Sakhalinskaya, 5, "SKIF".

The school accepts girls and boys from 3 to 4 years old for developmental gymnastics. From 4 to 7 years old girls are accepted for rhythmic and aerial gymnastics. But that's not all. Children from 5 to 10 years old are also accepted for gymnastics and acrobatics. Children from 5 to 8 years old can register for trampoline jumping.

It is possible to rent a gym for groups of gymnastics enthusiasts, adults and girls over 14 years old. The program includes general physical training, choreography and acrobatics.

Types of exercises in fitness

Fitness exercises are divided into two groups:

1. Strength (or anaerobic) exercises are movements that are aimed at increasing muscle mass and changing muscle volume. Performed without oxygen. Energy is synthesized through anaerobic glycolysis. Strength exercises include movements such as squats, pull-ups, and fitness exercises with barbells and dumbbells.
2. Aerobic exercises are movements that are often used to burn fat, increase endurance, and tone muscles. The main source of energy is oxygen. Aerobic exercises include running (not sprinting), jumping rope, cycling, and swimming.

The division into goals between aerobic and anaerobic exercises is conditional. With the help of anaerobic exercises you can burn fat, with the help of aerobic exercises you can build up a little muscle mass. But for gaining muscle mass it is much more effective to train in the gym than to run in the morning. For weight loss, low-intensity aerobic exercise is a more effective option.

Maximum effectiveness in changing your physique can be achieved through a combination of aerobic and anaerobic exercises.

Anaerobic exercises are divided into 2 types:

• Basic . Exercises that involve 2 or more muscle groups. Basic strength exercises include the following movements:

1. Pull-ups;
2. Deadlift;
3. Squats;
4. Sprint running;
5. Bench press;
6. Dips;
7. Bent over row;
8. Other multi-joint fitness exercises.

• Insulating . Movements that involve no more than one muscle group. Isolation exercises include the following movements:

1. Barbell curl;
2. Extension of arms with a barbell (dumbbells);
3. Swing dumbbells in various positions;
4. Twisting;
5. Bends for the press;
6. Calf raises in the simulator;
7. Wrist flexion with dumbbell;
8. Other single-joint exercises for fitness.

Benefits of Basic Exercises:

• Working out several muscle groups at the same time. Basic exercises grow muscles faster, and you spend less time and energy on training than when creating a program of isolation movements.
• Basic exercises increase testosterone levels. This is extremely important for a natural athlete (who does not use steroids), since with low testosterone, muscle growth is greatly reduced.
• It takes less time to train, which has a positive effect on the functioning of the hormonal system.

Benefits of Isolation Exercises:

• Isolating exercises for fitness allow you to work out muscles individually and correct the proportions of your figure point by point. Example: you want to pump up your gluteal muscles without increasing the size of your quadriceps. You can increase the volume of your gluteal muscles with the help of squats and lunges (basic fitness exercises), but they lead to unwanted growth of your quadriceps. Pulling the leg back in the simulator involves the leg muscles minimally, concentrating on the gluteal muscles. You achieve a goal that cannot be achieved with basic movements.
• "Drawing" of muscles. The athlete has built up a significant amount of muscle mass with the help of basic movements and wants to improve his shape and “draw” each muscle in more detail. Isolating fitness exercises come to the rescue.

The maximum effect is achieved by combining basic and isolation exercises.

What are the benefits of exercise?

Regular fitness classes have helped many people realize their plans, given them the opportunity to live fully, get rid of stress and become happy. Exercise reduces nervous tension and, accordingly, can prolong life. But still, mostly many women decide to take up fitness in order to achieve a slim and beautiful figure.

Fitness exercises are very important for losing weight. They effectively improve posture, strengthen muscles, remove extra centimeters from the waist and help get rid of excess pounds. In addition, they improve metabolism in the body.

Fitness is also an excellent preventive measure for a whole range of heart and vascular diseases. For example, the risk of blood clots is significantly reduced, since during training the blood is saturated with oxygen and moves faster through the vessels. If you spend 45-60 minutes exercising every day, this will help normalize your blood sugar levels. And you can even get rid of various minor ailments thanks to a strengthened immune system.

The best fitness exercises

We have collected the best fitness exercises that can change your figure in the shortest possible time. Here are the TOP 10 fitness exercises that must be included in your program.

Fitness exercise #1. Jogging at an easy pace

Goal: burning fat, toning muscles, improving the health of the body.

Jogging at an easy pace is the simplest and most popular physical exercise. To start running training, you do not need to buy additional equipment, there is no need to spend money and time. You can start running even at home - running on the spot is proof of this. Over time, you can master running training at a different level, purchase the necessary equipment, and invest time and effort in this hobby. But you don't need absolutely anything to get started. This fact destroys any o.

Running is the best exercise for healing the body and preventing “diseases of civilization” that are caused by a sedentary lifestyle.

Alternative: swimming, cross-country skiing.

Fitness exercise No. 2. Squats

Goal: development of the muscles of the legs and buttocks, improvement of blood circulation in the pelvic organs, increasing testosterone levels (in men), accelerating the growth of muscle mass, creating an attractive feminine figure (in women), improving health.

Squats are the best lower body exercise that engages all the muscles of the lower body, the abs, and also loads the muscles of the upper body when performing squats with a barbell or dumbbells.

Squats for men are beneficial by increasing testosterone levels, which is reflected in increased masculinity, improved well-being, and increased libido. Regularly performing squats prevents the development of diseases in the pelvic organs, among which are prostatitis and other problems of the reproductive system.

Squats for women create the figure that all girls dream of. They also have a positive effect on women's health. When you see the result, self-esteem increases, and there is a desire to develop not only in creating the figure of your dreams.

Alternatives: dumbbell squats, band squats, band squats, loop squats, free squats.

Fitness exercise No. 3. Pull-ups on the horizontal bar

Goal: development of back muscles, creation of a V-shaped figure (in men), increasing the width of the back, improving posture, creating a harmonious figure.

Pull-ups are for your upper body what squats are for your lower body. Pull-ups form a classic V-shaped figure in men, which elevates the exercise to the rank of indispensable when we talk about men's training.

Girls should also not forget about pull-ups. The problem is that 90% of women cannot do enough pull-ups (4-5) with proper form to get a full workout.

The effect of pull-ups in improving posture and health, in creating a proportional figure is so great that girls need to learn how to do pull-ups with the help of:

1. Special exercise machines that compensate for part of the weight. You will find such exercise machines in high-class fitness clubs.
2. Block pulls to the chest (behind the head) on a special simulator. The block machine is present in 95% of gyms.
3. Elastic bands for pull-ups. Compensates part of the weight. We work on the same principle as special exercise equipment in elite fitness clubs. Can be used for training at home or outdoors.

Alternative: pull-ups on a horizontal bar with an elastic band, pull-ups with TRX loops, pull-ups with rubber loops, an expander, rows of a block machine to the chest (behind the back).

Fitness exercise No. 4. Dips

Goal: developing the muscles of the chest, shoulders and triceps, increasing overall muscle mass, creating a powerful torso, improving the shape of the arm muscles.

An underrated exercise that has been unfairly supplanted by the bench press. Dips are the most accessible, convenient and effective fitness exercise for the upper body after pull-ups.

For men, dips allow you to build a powerful torso, strong pectoral muscles, shoulders and triceps.

Girls get beautiful arm muscles, tone the muscles of the chest and shoulders, and get rid of loose skin in these areas. Dips complement pull-ups and squats, and together work more than 85% of the body's muscles.

Athletes use weighted pull-ups and push-ups to gain muscle mass. Plates are attached to the belt for attaching the weight, which complicate the exercise and significantly speed up progress.

Alternative: ring push-ups (a more effective option, as it involves stabilizer muscles), TRX push-ups, floor push-ups, bench press.

Fitness exercise No. 5. Hanging straight leg raise

Goal: pumping up the abdominal muscles, working on the lower abdomen, forming an attractive figure, improving posture.

Hanging leg raises complement the previous fitness exercises by working on the abs, the condition of which is a concern for most men and women who have started doing fitness. Hanging leg raises are the best abdominal exercise, as the emphasis shifts to the weak point of the abdominal muscles. The work includes the so-called lower abs - the place where fat folds appear even in slender girls and men.

If you want to pump up your abs quickly, pay attention to this exercise. Standard crunches and the use of any exercise equipment cannot be compared to hanging leg raises.

Men have the opportunity to pump up the desired six-pack. Girls - build a slim and attractive tummy, reduce waist size.

Alternative: hanging knee raises (for beginners), Beresha loop leg raises (accelerate progress by placing emphasis on the abdominal muscles).

Fitness exercise No. 6. Deadlift

Goal: gaining overall muscle mass, pumping up back muscles, strengthening the lower back, pumping up the legs and buttocks, increasing testosterone levels in men.

The sixth exercise, by completing which you will work 100% of your muscles. The deadlift is an exercise that involves more than 75% of the muscles. The correct deadlift technique allows you to build a strong lower back, powerful, healthy back.

Men get an increased level of testosterone from this fitness exercise - deadlift causes the release of anabolic hormones into the blood due to the development of large layers of muscles. It is useful to perform the exercise at the end of a workout specifically to “boost” testosterone.

Girls can count on accelerated growth of their buttocks and thigh biceps.

Alternative: straight-legged deadlifts (girls should replace the standard version with this one), deadlifts with dumbbells, deadlifts with rubber loops.

Fitness exercise No. 7. Lunges with a barbell

Goal: development of gluteal muscles, pumping up muscles, legs, increasing muscle mass.

The best basic fitness exercise for pumping up the muscles of the legs and buttocks. It’s just as effective as squats when it comes to women’s fitness. Lunges place a greater emphasis on working the gluteal muscles, making lunges a substitute for squats to achieve some goals.

Men use lunges less often, but this does not make the exercise lose its effectiveness. When gaining muscle mass, it is wiser to use basic lunges rather than leg curls in a machine.

For men, lunges can give increased testosterone levels and work the legs and buttocks from a new angle.

Alternative: lunges with dumbbells, lunges with a resistance band, lunges with an elastic band, Smith machine lunges.

Fitness exercise No. 8. Jumping rope

Goal: fat burning, toning muscles, increasing endurance, improving health, working on functionality.

Some fitness exercises are hard to sell. In this regard, they remain undervalued for most athletes. Jumping rope is the most underrated workout in the fitness industry. Jumping rope engages almost all the muscles of the body, triggers the hormonal system to work with increased efficiency, relieves swelling, and leads to overall health of the body.

Jumping rope for women is an opportunity to burn fat, reduce waist size, and become a slimmer and more attractive girl. The volume of the gluteal muscles increases - due to the large training volume, they become toned. Against the backdrop of a decrease in body weight and a slimmer figure, the girl acquires feminine forms.

With the help of high-speed jump ropes, this process can be a little easier

Men use a jump rope to lose excess weight, increase endurance, sculpt their abs, increase testosterone levels, improve the functioning of the lymphatic system, and improve health.

The effects of a jump rope can be listed endlessly. But you can feel them on yourself only if you train regularly and believe in the effectiveness of such a simple projectile.

Alternative: running, interval running, sprinting.

Fitness exercise No. 9. Bench press

Goal: development of the muscles of the chest, shoulders, triceps. Increase in total body weight.

A basic upper body exercise that is as effective as weighted dips. The bench press is a less accessible, but no less popular fitness exercise than other push-up variations.

It has similar effects to dips. The advantage of the bench press is the ability to adjust the angle of the bench. At an angle of 20-30 degrees, the pectoral muscles develop as aesthetically as possible. The upper chest works more, as a result of which “sagging breasts” do not form due to hypertrophy of the middle and lower parts of the thoracic region.

Alternative: dumbbell bench press, barbell and dumbbell angled press, push-ups, expander press.

Fitness exercise No. 10. Bent-over barbell row

Goal: development of back muscles in thickness and width, improvement of posture, creation of a proportional figure. Pumping up the biceps and rear deltoids.

A basic back exercise that is the perfect complement to pull-ups and deadlifts. Bent-over barbell rows are aimed at developing large arrays of back muscles, which increases overall muscle mass.

For women, this fitness exercise is useful for improving the appearance of the back muscles, the ability to create a proportional, attractive figure, and improve posture.

The muscles of the back of the shoulder, which are underdeveloped in most men and women, are toned. This effect reduces the likelihood of problems with posture, improves the condition of the back muscles, and prevents various tensions.

Men can increase the visual thickness of their back by building the ideal “hunter back” - not only a wide back (thanks to pull-ups), but also a powerful back with the help of bent-over rows.

Alternative: bent over dumbbell row, bent over expander row.

Fitness exercises for home

Fitness exercises at home are no different from the movements that we listed above. For effective home training, it is advisable to purchase a barbell (or dumbbells) and all the necessary equipment (plates, barbell racks, bench) for basic training.

Most of us don't have this opportunity. Fitness exercises at home are the same movements as listed above, but in different variations.

Example: you can buy a horizontal bar and parallel bars for your home, mount them on the wall and train for decades. This is a profitable purchase that does not take up much living space. With barbells, dumbbells, racks and benches, things are different. Buying a home gym requires a significant amount of money. There is a lot of space for storage and use.

An alternative is simple, compact, inexpensive exercise equipment for home, with which you can perform similar fitness exercises.

The fitness exercises you find in fashion magazines are aimed at the housewives who buy those magazines. They contain 90% of non-working exercises that can be performed for years and get only 1% of 100% of the possible results.

Remember: most bodyweight exercises only tone your muscles. They burn very few calories and do not help either in losing weight or in shaping the figure of your dreams. The exception is working with a horizontal bar and parallel bars, as well as some exercises like planks or push-ups. Various leg abductions without a machine, bends, bridges are a waste of time.

Fitness training at home means working with a horizontal bar, parallel bars and exercise machines that add stress to exercises with your own body weight. Other fitness exercises at home help you stay fit, but not burn fat or improve your figure by gaining muscle in the right places.

Good free sports schools for children

Moscow is good because it has a large number of free children's gyms. All of them were built in Soviet times and are still normally financed by municipal governments. This allows all children who want to do gymnastics, whose parents cannot afford to pay for training.

There are various sections in this direction in sports schools. They have the opportunity to give the smallest children the first basics in sports, artistic, acrobatic, athletic and aesthetic gymnastics.

Here are a few free schools with positive reviews.