The advantages of individual training compared to group and independent training

Hello again, friends! You may have already tried many bodybuilding training programs. And many may have helped you, others may not. What's next?

Remember one important truth: all bodybuilding programs are good in their own way, and there is no universal program that would suit everyone for maximum effect.

Therefore, the best thing you can do is learn how to create an individual training program yourself. Develop it for yourself, for your body, first learning to feel it. You must train your body as required, because only you are its master.

Your true progress in bodybuilding will begin when you train your mind to think and your body to feel and combine them into a single whole. Your individual bodybuilding training program will ultimately be unique.

The ability to listen to your body, regulate your diet and exercise system depending on changing conditions does not come immediately; it is a long process that requires a systematic approach and consistency of training. This process will speed up if you also study information about the physiology and functioning of your muscles and your body as a whole. And then you will put it into practice.

Here are just a few useful tips that will help you correctly create an individual training program for yourself:

Every program must have its own goal. This is either an increase in strength, muscle mass, work on relief or something else;
your program should contain at least one basic exercise for each muscle group. The training should be varied;
your lagging or underdeveloped muscles should be worked at the very beginning of your workout. Only in this case will you put all your physical and nervous energy into pumping the lagging muscle and bring it to the desired state;
Don't waste time superficially applying different training programs. You should use one program until it no longer benefits you;
do not copy too complex for you, although popular bodybuilding programs for champions;
develop excellent technique for performing exercises, otherwise training with heavy weights can lead to injury;
your individual training program should be designed so that the loads constantly increase. This means not only an increase in the weight of the equipment, but also a decrease in rest between approaches, an increase in the number of approaches and repetitions;
Each of your muscle groups needs to fully recover from your workout before you train it again. Your recovery period may not be the same as others. It may be more or less, so listen to your body;

These are the most basic, general points that you need to consider when creating individual training programs for yourself. But it will be useful for you to know some subtleties.

Live online training

Live broadcast on Instagram or YouTube, where feedback is minimal: participants can only watch and write comments. On these social networks @worldclassclubs. attracted thousands of people to his open training sessions, with about 500 people watching the broadcasts at the same time.

Plus live broadcasts:

+ The openness of the club and the charisma of the coaches attract new users, this is important! New people can stay with you for a long time!

Disadvantage: ... you can just come, look and leave. Unfortunately, such broadcasts often pass by - either the time is not right, or there is no mood, and the inconvenience of viewing on a small phone screen reduces the quality of the picture and, consequently, the perception and effectiveness of the training (the eyes are strained, not the muscles).

Some studios have organized closed Instagram pages. Access to posts and broadcasts is available to subscribers for a fee - on average from 290 rubles to 1,500 rubles per month.

Such pages have even begun to be promoted on the Internet as online fitness clubs.

A set of exercises for the first workout

The main block of exercises begins with aerobic exercise: 15 minutes on a treadmill, exercise bike or orbit track. Aerobic exercise effectively promotes fat burning.
The aerobic exercise is followed by the strength portion of the workout. To strengthen the back of the shoulder, which is a problem area for many women, push-ups with narrow arms and reverse push-ups from the bench are ideal. In these exercises, the main load falls on the triceps. To strengthen your biceps, you can use the standing curl exercise. Here you will need a barbell with discs weighing 3-5 kg - this is quite enough for the first workout. You can take more weight if your physical fitness allows, but it should be such that you can do 15-20 repetitions with the correct technique.
The next step is to strengthen the back muscles. Women's Fitness offers the following exercise to strengthen your back: sit on a bench with your upper buttocks, place your feet on your toes and lie with your chest on your knees. Exhale and lift the dumbbells up and back from the floor, bending your arms. The body continues to lie on its feet. As you inhale, return the dumbbells down.
Women's fitness cannot be imagined without carefully working out the legs and buttocks. Girls enthusiastically pump up their thigh and gluteal muscles, trying to acquire elastic, toned shapes. To work out the lower body, squats, plie squats, and lunges—with dumbbells or a barbell—are especially recommended.
At the very end, the abdominal muscles are trained. In the gym, sit-ups can be made more challenging by using an incline bench. After lifting, you need to stand in plank pose for 30 seconds.

The workout ends with muscle stretching exercises. The duration of the first workout, including stretching, cool-down and the main set of exercises, should not exceed 60 minutes (including rest breaks).

XROOM.APP - video conference via link without registration

At the time of writing, we accidentally found a free service with an extremely simple interface, XROOM.APP. The development team made it for themselves in 2020, and then shared their development with everyone. According to the authors, their service attracts 20,000 users from all over the world every month.

The main advantage is that participants do not need to specifically install software and it is free. The system supports an unlimited number of participants, broadcasting from any device with the Internet and a camera. There is a chat and the ability to share files, and even show a remote screen. To record video you need to use a plugin. Xroom on a separate platform allows companies to change the interface design and connect your own domain - here's an example. We need to test it. We tried video calling with our team, we liked it, and we decided to share our find with you in this review.

Screenshot of Xroom screen

How to regulate training load?

If muscle soreness has disappeared within 48 hours after the first lesson, you can perform 3 sets of each exercise in the second lesson.

With normal load tolerance, it is allowed to perform 6-10 exercises in the main part of the lesson, 2-3 approaches with a rest of 2-3 minutes (until calm breathing is restored) .

The exercises are performed sequentially, that is, the transition to another exercise is carried out after completing all approaches of the exercise.

The number of repetitions per approach is 8-12. In the first approach, at least 12 repetitions are performed, and in the last, at least 8 repetitions. If in the last approach you can do 12 repetitions, then in the next lesson the load must be increased.

Online training via Skype and Zoom

These classes are the closest analogue to training in the gym, since the trainer and practitioners have the opportunity to see each other. Thanks to visual and verbal contact, an atmosphere of collective action is created, even if the participants are located in different parts of the globe.

The Skype and Zoom applications can be used free of charge at first, with some restrictions - for example, Zoom at the time of writing gives 40 free minutes for a group of up to 100 people. You can remove this restriction by paying $15 per month.

Advantages of classes via Skype and Zoom:

+ For the trainer and the studio: there are no random people in the training session, therefore, engagement increases. You can conduct such classes on a schedule and for a fixed fee (including subscriptions), getting as close as possible to the format of classes in the studio.

+ For students: the coach sees you (even on the screen), which means he can give you hints and correct you (with words). Feedback is always invigorating and motivating! In addition, you can practice one-on-one with a trainer (personal online training). All attention - only to you!

Now about the cons:

— Of course, the main obstacle to this format (as well as others) is its technical side.

If you are a trainer and have never filmed yourself or broadcast live on Instagram, try testing this format on a small circle of friends or clients, and make the class free. This way you will worry less about responsibility for the technical side and will be able to devote more time to the activity itself.

After all, it is for your experience and knowledge that they come to your gym, and now for online training. And no obstacles (for example, rickety tripods) will diminish your charisma!

What is personal training?

Which martial arts should you choose?

Today we will talk about sports activities. My fight club has created all the conditions for mastering the skills of such martial arts as boxing, kickboxing, mixed-style hand-to-hand combat, etc. However, both beginners and those who have already practiced some kind of martial arts, no, no, and the question arises : What is better to choose?

And especially for everyone, I will briefly describe the main characteristics of the construction of the educational and training process in mastering the techniques of a particular martial arts, and equally, we will consider the main characteristics of the martial arts announced above.

First of all, we note that it is very wrong to say that if in Thai boxing they also kick and knee, then it is more effective than boxing, and if in army hand-to-hand combat (ARB) they also fight and do painful holds, then ARB is more effective than anything else. something else. No, this is an entirely misconception. All types discussed below are effective and perfect. Let's look at each briefly.

Boxing. According to the rules of boxing, opponents hit each other with their hands (fists) in the head and body (above the waist). The defense technique is built on this (the most advanced in the world), the fight is characterized by an intense rhythm, knockouts, requires increased endurance, is several times more effective than fitness in normalizing body weight, and is the most advanced self-defense system that has been created to date .

Boxing is most effective in Russian conditions, where, due to ice or mud, it is more expensive to kick yourself, and wallowing in the mud while performing a choke hold is difficult, and if there are several opponents, it is life-threatening. At the same time, boxing trains reaction, speed and force of impact, which means that in confronting an enemy the boxer has more chances than anyone else to emerge victorious.

Training in my club is structured in such a way that beginners stand in pairs with beginners, so that a more experienced boxer does not beat you, so that in your group there are no those who are preparing for competitions (you have different goals and objectives, you need to learn techniques, him - to defeat everyone at any cost), so that when you are tired, you can rest without falling from fatigue and dying after classes, when in other sections you will be forced to work at full strength on the verge of exhaustion of the nervous system and gag reflexes of a failing body, and in general , everything is structured in such a way that each of you feels that he came to learn how to fight, and does not spend the last battle of his life, after which his liver and kidneys will be knocked off, he will be bruised on the brain, and he will forever remain a half-crazed invalid. No. We don’t have anything like that and never will. Once upon a time, I came up with the idea of opening specialized martial arts training groups in St. Petersburg for those who do not need competitions, who are already over thirty, who just want to learn techniques, learn how to box, and at the same time, after training, they could compete with even experienced athletes dischargers, without competing in competitive tournaments. Since 1992, I have been conducting such training in St. Petersburg (with a total coaching experience of more than twenty-two years today, since 1991).

Kickboxing and Muay Thai. Kickboxing is characterized by punches from boxing and kicks from martial arts. In Muay Thai, in addition, strikes with elbows and knees are allowed.

The main characteristics of the training process in kickboxing and Muay Thai (Thai boxing) are similar to those listed in the boxing section. Beginners are given special care; we are paired with advanced athletes only at will; all the trainer’s attention is directed to your speedy mastery of the techniques of the chosen martial arts.

It should be noted that very great importance in the technique of both kickboxing and Thai boxing is attached to punches using the boxing technique. Therefore, boxers traditionally have an advantage in any version of martial arts.

The main disadvantages when learning kickboxing and Muay Thai are the necessary additional presence of protective pads on the shin and foot. Otherwise it hurts when bone hits bone. Well, when kicking, the injury rate is slightly higher, because... The legs themselves are very painful parts of the body. However, with proper mastery of kicking skills, a combination of punches and kicks in combat can provide invaluable support. Especially in the summer or indoors, when there is a minimum of clothing and there is no danger of falling on snowy asphalt.

Army hand-to-hand combat (ARB) - or mixed-style hand-to-hand combat (our version of hand-to-hand combat). The technique is based on the study of techniques from boxing, kickboxing, Thai boxing, plus wrestling techniques from sambo and freestyle wrestling. Those. In addition to the fact that you will be able to strike with your hands, feet, elbows and knees, you will also learn how to perform wrestling techniques in a standing position (various variations of trips, throws over yourself, flips, etc.) and on the ground (choking and painful techniques) .

According to its characteristics, hand-to-hand combat is the most universal of martial arts.

Special techniques of hand-to-hand combat - are additional in the study of mixed-style hand-to-hand combat, are used in combat at close range and close range, consist of creases and painful effects on joints, mainly the joints of the hands (elbow, shoulder, less often hand), twisting of the cervical vertebrae , targeted striking blows to particularly dangerous points of the human body. The structure of the training process is noticeably different from previous options. In terms of energy consumption, the work is minimal, because the opponent’s weight is actively used, which allows even a child to “break” a healthy man. This version of special techniques serves as a good opportunity to learn how to free those people who are unpleasant to you, with whom you do not want to fight, and from whom you want to get rid of them as quickly and effectively as possible, without striking them (because striking is already a fight), but simply leading to their surrender through painful effects on their body parts.

Ideal for police officers, as well as women and girls, or men who need to subdue someone gently and carefully. After all, waving your arms is really getting into a fight. A fight that can end in different ways, but the most important thing is that a fight is already a situation from which only one emerges victorious; while the other must be hit either by a blow or a choke, or be unable to breathe after being thrown onto his back or head.

Summarizing all of the above, I note that all the sports presented are really effective on the street in confronting an aggressor. It’s just that everyone must decide for themselves what is closer to their liking, and depending on the tasks set, choose one or another type of martial arts to study.

Mixed style hand-to-hand combat is an analogue of fighting without rules for life, in which both sport and survival are closely intertwined.

Mixed style hand-to-hand combat is a combination of techniques from boxing and wrestling, kickboxing and Thai boxing, sports combat sambo, judo and jiu-jitsu into a single technical and tactical training.

Mixed style hand-to-hand combat embodies all the ideas that I once outlined in my PhD thesis at the Military Institute of Physical Culture back in 1999-2001, and brought to life in 1999-2003, when, having become a senior trainer in army hand-to-hand combat in Military Space Academy named after. A.F. Mozhaisky, managed to bring the team, which had previously taken last and penultimate places (under a different coach), to first place in tournaments of various levels held in the country's armed forces. At that time, I, having just become the world champion in martial arts and taken the position of head coach of the military academy, radically changed the system of training cadets, and the results were not long in coming.

I would like to note that at that time I was actively adopting the coaching experience of my senior comrades who trained with me in the same gym, among whom: Olympic medalist and multiple champion of the Soviet Union in freestyle wrestling Anatoly Mikhailovich Albul, master of sports in wrestling: I.A. Perepelkin (father of world champion Perepelkina) and A.Ya. Goncharov and others. Especially, of course, the Honored Master of Sports Albul A.M., who coached at the Mozhaisky Military Academy since 1974, helped me in developing my coaching skills (I came there as head coach in 1999).

As a result of my coaching activities, a team of academy cadets, who had previously lost all competitions for 10 years, took 1st team place in the Russian Space Forces Championship, and then repeated and repeated their success, so much so that soon I was already training as senior coach of the space forces team for the championship of the Armed Forces of the Russian Federation, where my students successfully fought and won the champions of the Airborne Forces, Air Defense, Ministry of Internal Affairs, Signal Corps, Special Forces (after which a number of students received an invitation to transfer to special forces), and other branches of the military. As a result, during the ten years of my work at the academy, from 1999 to 2009, 15 students fulfilled the standards of masters of sports, and over a hundred became candidates for master of sports (CMS) and athletes of senior sports categories. Many athletes continued their valiant path in the special forces (MVD, FSB and GRU), as well as the army and navy.

Now many of my former students have the military ranks of major and colonel. And they continue the glorious traditions of mixed-style hand-to-hand combat when conducting their classes with cadets and officers in the units and military units entrusted to them. And I, as before, am at my vital combat post, training everyone in mixed-style hand-to-hand combat techniques. Moreover, I conduct all classes personally, in the own club of the world champion Sergei Zelinsky, whose main base is: Krestovsky Island, Dolphinarium, Konstantinovsky Prospekt 19, entrance to the children's pool, ask Sergei Zelinsky.

Class time: Mon-Wed-Fri 20.00-21.00

Choose any days and times. I, your trainer, am always in the gym, therefore, no matter what your days are, I will always be glad to see you and will train you in the spirit of the best champion positions!

You will learn everything I know!

Boxing

Today it is one of the most popular martial arts in the world. The birthplace of boxing is England. Boxing is characterized by the best technique of punches among all sports. Boxing has excellent defense (dives, dodges, stands, etc.). Boxing is perhaps the only martial arts that can not only be practiced at any age, but also the boxing technique is effective in any weather: your feet stand confidently on the ground - and your hands hit.

At all times, boxing has been the art of aristocrats and intellectuals.

Plato and Pythagoras were Olympic champions.

In England at the beginning of the last century, only members of the House of Lords practiced boxing.

In Soviet times, boxers were among the wealthiest residents of the country.

Almost all Olympic champions of the USSR are candidates and doctors of science (V. Popenchenko, G. Shatkov, etc.)

Over the years of active existence, boxing has proven itself to be the most effective and accessible form of self-defense for learning at any age.

Moreover, as if specially created for the climatic conditions of Russia, when there is ice in the winter and mud in the fall:

Boxing always demonstrates nobility. To win, you don’t have to wallow in the mud like wrestlers, or fall on the ice from trying to kick like karatekas: It’s enough to just punch your opponent in the head or liver - and the fight that has not yet begun will be over.

Come to boxing. You will learn to quickly and effectively achieve victory in any conditions.

Boxing will be necessary at all times as a way to gain and improve confidence, will, character, and other masculine qualities.

Army hand-to-hand combat (ARB) is a training system first presented at competitions in the Airborne Forces and later became widespread in other branches of the military and in the army as a whole. The EPIRB has officially been adopted by the Russian Army. This means that if anyone can participate in competitions in boxing, kickboxing, freestyle and Greco-Roman wrestling, sambo and judo - martial arts in which army championships are held, at will (or may not participate), then in army hand-to-hand combat All military personnel must perform. It is clear that the best achieve results. But only EPIRBs are included in the military classification system. Since this sport is recognized as the most effective in combat operations.

The ARB technique consists of punches, kicks, elbows and knees, as well as throws, trips, sweeps, falls and other wrestling techniques, including legal submissions. By mistake, chokeholds are prohibited, which is a bit of a flaw. However, it is precisely because of the presence of various restrictions in each mixed martial arts that there are so many of them. But in the ARB it is allowed to kick a prone opponent, which is strictly prohibited in the same mixed fight.

In our section, we have supplemented the ARB with choking techniques, and we also conduct training in boxing gloves (in the ARB there are special gloves with open fingers), and therefore we abandoned the kimono (in the ARB, trousers and a jacket of a kimono like karate or judo), since the ability to make a grab Without focusing on clothes, in our opinion, it is more effective, because the fight can be on the beach, and in the bathhouse, and in the summer, when you are not wearing jackets. And if you know how to grip with boxing gloves, then it is clear that in an extreme situation you have a much better chance.

Mixed fights

Fights using striking and wrestling techniques. It is allowed to fight both standing and on the ground. A very popular and effective area of martial arts, which is gaining strength every year in our country.

Fighting without rules is a symbiosis of striking techniques of punches, kicks, elbows and knees and wrestling techniques. The fight is conducted both in a standing position and on the ground, where choking and painful techniques are allowed.

Fights without rules combine the techniques of such martial arts as boxing, kickboxing, Thai boxing, karate, freestyle wrestling, Greco-Roman (classical) wrestling, sambo wrestling, judo and other schools of fighting.

Wushu-Sanda is a technique of punching (with gloves, depending on the version - both boxing gloves and with open fingers), kicking, and wrestling techniques.

There are both amateur and professional versions of the rules. The latter are more rigid and without protective equipment on the chest and shins.

Combat sambo, or more correctly called sports-combat sambo, is a type of martial arts where both striking and wrestling techniques are allowed. It has a number of restrictions related to the rules, for example, no points are awarded for punches unless it is a knockout or knockdown. Wrestling techniques are similar to those in sports sambo, where this sport originated.

Pankration is perhaps the most ancient martial arts included in the program of the Ancient Greek Olympic Games. Pankration includes striking and wrestling techniques. According to legend, Hercules, using pankration techniques, was able to defeat the Minotaur (a gigantic monster with the head of a bull and the body of a human athlete) and the Nemean Lion (a lion of enormous strength, the son of a giant and a snake, which no one could defeat before Hercules).

Today, pankration is distributed in more than 120 countries around the world, European and World Championships are held.

Mix fight

Mixed martial arts that combines striking and wrestling techniques.

The techniques are performed the same way in a standing position and on the ground.

Techniques from such martial arts as boxing, kickboxing, Thai boxing, freestyle wrestling, sambo wrestling, Brazilian jiu-jitsu, etc. are used.

MMA or Mixed Martial Arts are fights without rules that are gaining momentum in our country and are characterized by the permitted use of striking and wrestling techniques.

The origins of MMA originate in mixed martial arts, which were used in ancient times, but were later supplanted by martial arts using either striking (boxing) or wrestling (wrestling) techniques for constructing a fight.

Brazilian Jiu-Jitsu became widely known after Royce Gracie won several consecutive World Championships in Ultimate Fighting held in the USA.

The basis of Brazilian jiu-jitsu is ground fighting with extensive use of painful and choking techniques. According to the rules, punches and kicks are also allowed, but they are most often of a distracting nature. The main thing is still the ground.

Full contact is the most famous and popular type of martial arts in the world, in which striking techniques with hands and feet are actively represented.

Over time, kickboxing emerged from full contact.

Boxing is the art of fighting using punching techniques.

Boxing has a very ancient tradition, it was founded in England two centuries ago, first introduced as a fighting art in the House of Lords, and then became widespread.

The Soviet, and now Russian, school of boxing is rightfully recognized as one of the best in the world. Boxing is one of the most effective types of martial arts today, helping to confidently resist both wrestlers and kickboxers - and even more so representatives of martial arts - and representatives of mixed styles.

Kickboxing is the most effective martial arts for those who want to learn punching and kicking techniques.

One of the founding fathers of kickboxing is 8-time world champion in full contact karate and Hollywood actor Chuck Norris.

Kickboxing was born after the coaches of the US karate team decided to improve the technique of punching and adopted techniques from classical - English - boxing.

Thai boxing or Muay Thai is a martial art whose homeland is Thailand. Muay Thai uses punches, kicks, elbows and knees.

Muay Thai is one of the oldest and most effective sports.

Hand to hand combat

Hand-to-hand combat is a combination of four martial arts: punches - from boxing, kicks - from kickboxing, throws, painful and choking techniques - from wrestling, grabs, creases and release from grabs - from the section of wushu - qing-na (Chinese art of grappling and creasing ) and jiu-jitsu.

In hand-to-hand combat, the techniques of such martial arts as boxing, karate, kickboxing, freestyle and sambo wrestling, judo and jiu-jitsu, wushu-qing-na, sanda, etc. are actively represented.

Army hand-to-hand combat

A combat system that was once developed in special forces of law enforcement agencies - for conducting sports matches and as a way to quickly defeat the enemy.

Even according to the competition rules, the fight lasts only three minutes and one round.

It is assumed that during this time everything should be completed.

Army hand-to-hand combat (ARB) is a combination of boxing, kickboxing, and wrestling (the most effective techniques were selected from wrestling).

ARB has the most advanced equipment for participants (helmets with an iron visor, vests, leg pads, gloves:) - what:

1) eliminates injuries;

2) allows you to work with all parts of the body - including punches, kicks, elbows, knees, head, throws, painful locks, kicks to a lying opponent, etc.

Boxing in our club takes place in a “for yourself” mode, without participation in competitions, and is aimed at mastering boxing techniques, relieving stress, correcting body weight and other benefits for you.

Girls and sports

Now, when 2013 has come, I, Sergei Zelinsky, a coach since 1991, have been training everyone who wants to learn the techniques of boxing, kickboxing, full contact karate, hand-to-hand combat and other martial arts for 22 years, and I can say that throughout my coaching practice I always had girls training with me.

Some of them became champions, some trained simply for themselves, but could fight back against anyone, showing an example of courage and skill, some inspired me to make great discoveries in pedagogy and psychology when I wrote my 11 monograph books, He completed his postgraduate studies in pedagogy with honors and received higher and additional higher education in psychology.

And I want to note that girls are always especially talented, and in some cases they even comprehend the art of combat better than some men. Well, maybe it was only those girls who trained with me.

Be that as it may - come!!!

Benefits of individual lessons

In fact, private lessons are very convenient. The trainer works only with you. You learn the technique of the chosen martial arts individually, i.e. taking into account, among other things, your characteristics. Everyone has different weight and height, age and physical fitness, sports skills, or lack thereof. Moreover, the price for individual training is only four times higher than the cost of group classes when paid per month (and only three times higher than the price when paid in installments), but there are unlimited possibilities - and most importantly: the ability to attend classes for an unlimited number of training sessions per month . Those. – even every day – and individually.

And then, thus, the cost of individual lessons will be less than classes in groups throughout the country. And this despite the fact that you will be trained by a coach of the highest category, a world champion, and train you in a way that no one else trains!

All you need to do is decide to train and start training. Any day. Classes are available during the day and evening - every day, seven days a week.

Choose any day - and come!

KICKBOXING FOR BEGINNERS

Kickboxing for beginners 15-20-38 years old

Kickboxing for beginners 15-20-38 years old takes place in the hall on Krestovsky (Krestovsky Island, Konstantinovsky Prospekt 19, Dolphinarium, entrance to the children's pool, ask Sergei Zelinsky): Mon-Wed-Fri 20.00-21.00

Kickboxing is not only a universal means of self-defense and gaining self-confidence, but also the most effective system for body correction, normalizing body weight, relieving stress, gaining youth, beauty and physical health.

Kickboxing classes are taught by international master of sports, world champion Sergei Zelinsky.

Address: metro station Krestovsky Ostrov, Konstantinovsky prospect, building 19, Dolphinarium, entrance to the children's pool, ask Sergei Zelinsky.

Wrestling-Wrestling for beginners of any age - these are the best and most effective techniques in the stand and on the ground from sambo, judo, freestyle and Greco-Roman (classical) wrestling, as well as from jiu-jitsu, qing-na, sumo, chidaoba, kuresh and other types of struggle of both the former USSR and the peoples of the world.

In our classes we offer wrestling training. Wrestling is a combination of wrestling techniques from such types of wrestling as freestyle wrestling, classical or Greco-Roman wrestling, sambo wrestling, judo, sumo.

In every type of wrestling there are some restrictions in the rules. There are many of them, here are just a few. For example, in freestyle wrestling it is forbidden to carry out choking and painful holds, in Greco-Roman wrestling it is forbidden to perform any throws with leg grabs, in sambo wrestling it is forbidden to carry out choking techniques, in judo it is forbidden to carry out painful holds on the legs, in sumo choking techniques are prohibited, etc. .

Thus, we present a type of wrestling where everything is allowed except strikes. And most importantly, wrestling is one of the best means for developing well-developed muscles, beautiful muscles, excellent heart function, youth and health. And this is all in addition to the excellent qualities of wrestling as self-defense, because, especially in close combat, wrestling has practically no equal.

Boxing for all ages, fitness levels, boxing for everyone! Our boxing section deliberately does not take part in competitions, because we want beginners of any age to train only for ourselves! Therefore, we have those who are 30 years old, and those who are 50. And also those who are 12-20 years old, but schoolchildren came to master the boxing technique and not hit their heads, and young people came to learn how to fight, while working or learning from specialties and professions completely far from boxing. Because we give the best that boxing has - its punching technique (unsurpassed so far), and its defense technique (also the most versatile and effective in the world).

Boxing classes, hand-to-hand combat section, individual boxing, individual kickboxing, personal boxing trainer.

Army hand-to-hand combat = Mixed fights = Ultimate fighting = Wushu sanda = Combat sambo = Pankration = Mixed fight = MMA = Brazilian jiu-jitsu, etc. names - are the designation of martial arts, in the technique of which both striking and wrestling techniques of fighting are equally represented.

There are so many names due to the fact that the rules of combat differ from each other. But mostly with a few exceptions. Whereas the techniques that athletes learn in training are the same. That is why at competitions, mixed martial arts adherents often try themselves in different types. Because the general rule is one – permissible striking and wrestling techniques in a fight.

Online courses and online marathons

I had experience both as a participant and as an organizer of such events. Below you will learn about the features of each of these types of activities on the Internet, but first a small clarification: the success of an event (no matter for the participant or the organizer) does not always depend on its cost.

A free online course may not cover the costs, but it will help draw attention to the activities of the trainer and his paid resources. A paid event, on the one hand, will narrow the audience, and on the other hand, will make it more involved and result-oriented. Let's look at each type of online activity with content prepared in advance.

First training. Signs of a good coach

It is better to start any new activity under the supervision of a specialist. The best option for a beginner in the gym is to find a good trainer who will help you avoid mistakes. But unfortunately, this is the biggest difficulty.

Some signs by which you can distinguish a good specialist, according to Sergei Strukov:

• Availability of specialized education and additional training confirmed by certificates of training organizations. For example, if the trainer has an FPA certificate.

• Conducting an initial assessment, and this is, at a minimum: a health questionnaire, motor tests, clarification of training goals.

• Accessible and understandable answers to questions, neat appearance, politeness and attention to you.

In Zozhnik’s opinion, these requirements do not always cut out incompetent trainers (however, an FPA diploma already speaks volumes, pay attention to this). On the other hand, there is no universal answer to how to choose a qualified trainer with a 100% guarantee.

Zozhnik recommends a detailed and understandable text with the opinion of Yaroslava Tareeva “How to choose a coach so that he does not deceive you.”

A bad trainer is worse than self-study . If you exercise yourself, you will be careful and the risk of injury will be lower.

Online training courses and apps

Such classes are usually posted as a series of videos with a specific topic on separate platforms, for example, on the website of a fitness studio or personal website of a trainer, as well as on portals with other online courses and in smartphone applications.

The most popular applications for online training are Insight Timer with yoga and meditation, Nike training club - fitness, yoga, running, but there are also many others.

We recently published an article about the most popular free home workout apps.

What are the advantages of online courses?

+ For a trainer and studio: it is possible to prepare material, film it and make it available (paid or free), and then start promoting - inviting existing clients using a newsletter, and new ones by using advertising in search engines.

If you place your material on a portal with other courses, then you don’t even need to spend additional money on advertising - clients will find you themselves!

+ For students: clear structure and lesson plan; no connection to the time of live broadcasts - you can study at any convenient time by simply going to the website or application. In addition, beautifully shot material motivates you to achieve great results.

Disadvantages of online courses:

— For the trainer, studio and practitioners: the lack of feedback during training (or even in general) reduces the return and motivation of some clients.

— Not everyone is used to working at their maximum if there is no coach nearby.

Recommendations for beginners

The training regime for beginners in the gym or at home depends entirely on the goals. If we are talking about muscle mass , then men and women should concentrate on performing 8-12 repetitions (8-10 in basic and heavy movements, 10-12 in light and isolating ones, for example, biceps curls). The main indicators should be muscle failure and general fatigue.

Beginning athletes should treat training at home with the same seriousness as going to the gym. This will ensure rapid progression and erase the main differences between conducting classes in the gym and at home.

For beginning male , it is optimal to focus on increasing strength. This will also ensure an increase in muscle volume.
training for beginner fitness girls into the plane of high-repetition and intense work. The exception is when increasing muscle mass becomes a priority. In this case, any “male” training program will do.

And also read how a girl can gain muscle mass →

Basic recommendations:

Approaches, rest and other conditions are selected for specific purposes. 6-8 – strength work, 8-12 – emphasis on mass, 12-20 – high-repetition training with an emphasis on strength endurance.
Fitness for beginners is aimed at developing the body. Changing the amount of fat mass is carried out exclusively by adjusting the diet.
Watch your breathing during exercise. Inhalation is always done at the beginning of the movement, exhalation - in the most difficult phase of the repetition. This helps minimize straining and pressure in the vessels.
Always make sure that your back is straight (the exception is exercises like crunches, where rounding the back is a necessary condition).
To start training from scratch at home, just get a pair of dumbbells. This will allow you to perform up to 90% of all exercises.

Online marathons and challenges

They say that the time for challenges has passed, and indeed, everyone is already quite fed up with them. But various online marathons on Instagram and Telegram continue to gain popularity. Their mechanics are very simple: participants are gathered by the organizers in a separate chat, possibly in a separate account, where the marathon takes place. The participants' task is to complete exercises and tasks every day for several days - from a week to 21 days, and sometimes longer. Prizes are often given out for activity.

Pros of online marathons

+ For the trainer and studio: During an online marathon, the involvement of participants greatly increases - even if they are lazy or put off classes for later, they still receive daily reminders and take part along with others (albeit mentally).

+ The effect of collective spirit is what attracts a large number of people to participate in marathons, and it is worth considering this fact if you care about building long-term, trusting relationships with clients.

++ For those involved: the opportunity to communicate with other participants and even find friends with similar interests, community support, motivation to win a prize.

Disadvantages of online marathons:

A marathon is for a while, but sport is forever. An online marathon is just a toy, an opportunity to meet in an informal setting on social networks and exchange opinions, learn something useful while looking at the phone screen. However, a large amount of communication often distracts from the essence - from why we have actually gathered here.

Safety regulations

Principles for safe lifting:

1. During static or dynamic stress, maintain a neutral position of the spine and large joints.

2. Perform the exercises smoothly , without a sharp transition from lowering to lifting, controlling the weight at all points of movement. The average pace of repetitions per set: 2 seconds for lifting and lowering and 1 second each for stopping in the starting and final positions.

3. Start the exercise with a weight that allows you to do at least 20 repetitions without breaking the technique.

Important: learn the concept of neutral spine position, use it during exercises - this will help avoid injury.

Training videos on YouTube

A social resource where you can find everything - training videos for beginners on “how to pump up your abs”, exercises for beautiful posture and gait, dance classes for every taste, online cardio training, yoga, meditation, martial arts - in general, you just have to decide in the sea of diversity . And, of course, understand how suitable this format of classes is for you.

Related articles: Five best YouTube channels on yoga for beginners I want to lose weight: a review of video workouts for practicing at homeVideos from star trainers: a review of home exercises for weight loss

What are the advantages of playing sports on YouTube:

+ For a trainer and studio: a YouTube channel is an opportunity to loudly express yourself in the Internet space and, thanks to well-thought-out content, find new clients, sometimes without even investing additional funds in advertising. The turnover of subscribers on YouTube is less noticeable than on Instagram, and videos remain relevant even a year or two after publication. In addition, there is feedback in the form of comments.

+ For those involved: free access to useful and (almost) endless content. The opportunity to choose a trainer, type of training, and also try something new.

Disadvantages of YouTube as a format for fitness classes:

— For the trainer and studio: filming quality content requires good equipment and a team, as well as regular publications, otherwise your videos will simply get lost in the sea of others, and subscribers will find a new idol.

— For those involved: the abundance of content makes choosing a workout difficult. And the fact that no one is watching you during classes can lead to cheating (from the English “cheating” - deception) - distortion of the technique (intentional or unintentional) in order to perform an exercise in an easier version or with a greater number of repetitions.

What type of online training should you choose? And where to place online training to attract new clients and not lose old ones? Test all the options described above, draw up a content plan, and with experience you will understand what doesn’t suit you and what evokes sympathy and positive emotions from your audience. After all, the main thing in training is the positive charge that the trainer gives, and the desire to exercise and not give up training is reinforced by feedback and live reviews!

What does the workout consist of?

Let's be a little banal, but any workout consists of a warm-up, a main part and a cool-down. However, despite the banality, many people forget about the first part, and even more about the third.

Warm-up

Warm-up is necessary to establish the optimal level of thermoregulation and helps to enable the body's functional systems to work. To perform a general warm-up, some kind of cardio equipment is usually used. The duration of the general warm-up is 5-10 minutes.

We recommend in more detail: “Why you need to do a warm-up and cool-down.”

Main part

The most intense and complex exercises are usually planned at the beginning of the class. It is also preferable to teach technique closer to the beginning of training.

A special warm-up establishes an optimal relationship between the structure of the upcoming movement and the activity of the central nervous system. To put it simply: before each exercise, you need to do 1-2 approaches with a weight of 50-70% of the “working” weight in this exercise .

Start any new exercise with a weight that allows you to do at least 20 repetitions per set . Don't rush to increase your working weight.

Ask the trainer (or the instructor on duty - believe me, he will be only happy to help) to check the technique of performing the exercise.

The duration of the main part is on average 30-60 minutes.

Hitch

Cooling down returns the body to a state close to rest. As a cool-down, you can do aerobic exercise of low or gradually decreasing intensity, as well as stretching exercises. The average cool-down duration is 10 minutes.