Special services methodology: 4 exercises for memory development

Grip strength is an important component of success in sports, and in life, a strong handshake characterizes a man better than a handshake with a weak and soft palm. Without a strong enough grip, it will be impossible to progress in lifting weights or in grappling sports such as wrestling or judo. Crossfit and workout also require a strong grip. By the way, grip strength is influenced by genetic predisposition and not always muscle mass. For example, testosterone levels play a big role in this. When testosterone levels are low, grip strength decreases sharply; when testosterone levels are high, the opposite is true. The thickness of the forearm tendons also plays an important role.

Why train your grip strength?

Grip strength is a vital skill that can save lives in an emergency. Speaking about grip strength, the feature film “Cliff Climber” comes to mind. The story does a great job of showing the importance of a strong grip. What can I say, it is also needed in our everyday life. The lack of this ability is often felt, even a trivial example when you need to carry heavy bags.

In sports, grip strength is one of the most important characteristics, without which it will not be possible to progress and, ultimately, achieve success.

A strong grip is necessary in the following sports:

• Arm wrestling.
• Armlifting.
• Crossfit.
• Workout.
• Body-building.
• Powerlifting.
• Weightlifting.
• American football.

Find sequencing games and exercises

10 years ago, developmental psychologist Joni Holmes published a study involving children with working memory deficits. The essence of the experiment was to eliminate the memory deficit and develop it with the help of certain exercises. Every day the guys studied for half an hour using a training computer program. They had to listen and then repeat letters or numbers in the same sequence, remember the location of objects and reproduce it after rotating the grid 90 degrees. The tasks gradually became more difficult. During the six weeks of the experiment, the children's memory problems disappeared and their learning ability improved, although their IQ scores did not change.

Experiment at home as well, offer your child sequencing games. For example, “I went to the store and bought some”: players take turns adding products to the list and remembering the previous ones. Many similar exercises can be found on the Internet or in books.

A set of exercises to strengthen your hand grip

Grip training is about strengthening the muscles of the hands and forearms, the latter contain as many as nineteen muscles! Only four muscles are responsible for rotation of the hand, the rest are responsible for extension and flexion.

Among the many exercises for developing grip strength, the following can be highlighted.

Hanging on the horizontal bar

This exercise can be called basic. If an athlete is able to hang for a minute or more, the exercise will not contribute to progress. But there is an undoubted advantage of hanging. In any case, with any level of physical fitness, hanging on the horizontal bar develops grip endurance, which is also extremely important.

Working with an expander

By performing the simplest compressions at different speeds and with pauses in the compressed state, you can effectively develop grip strength and endurance, and when progress stops, switch to exercises with a more rigid expander.

Read about hand expanders here →

Flexion and extension of the hands with weights

For this you can use dumbbells, barbells, even blocks. It is very effective to perform the exercise with three-dimensional objects: balls, balls or even water bottles.

Rope climbing

This is another powerful exercise for developing your grip and arms. If there is an opportunity to use a rope, do not ignore it.

Catching balls

This is also a development of grip, however, the effectiveness is somewhat lower than exercises with a load.

Push-ups on fingers

Another indirect exercise for developing grip would be finger push-ups. This exercise will help strengthen your joints and make them strong, which will help you progress in your grip strength.

Read more about finger push-ups →

Training program for muscle growth

There is no one-size-fits-all way to train muscles to maximize size and strength. The recipe for beautiful muscles consists of many individual ingredients, such as body type and age. However, there are some general rules that will help you avoid overtraining, improve muscle recovery after training, and speed up muscle growth.

First of all, you will need a complete training program for the week. Use the following fitness plan.

How to train your grip

First stage

1. The first thing you should focus on is the exercise with a wrist expander . It is best to choose a ring or, as it is also called, a “donut”. It’s better to buy two at once: one that can be squeezed with noticeable force, and the other, which is extremely difficult to squeeze, and it’s impossible to squeeze more than three or five times.
2. To develop a grip, you need to achieve fifty compressions. Only after this can you move on to performing compressions with another expander, and when you achieve results with this expander, start working with a harder one.

This exercise will be basic. It should be performed every other day, three approaches for each hand. The number of repetitions needs to be increased gradually.

1. finger push-ups with it . It is best to alternate these exercises.
2. At the end of the workout you should perform a hang on the horizontal bar . One approach is enough for a maximum of time. You should not perform the exercise for more than a minute.

Second phase

The next step will be training the forearms. Exercises to develop the forearms can be included in the training process when you reach a certain level. For example, fifty resistance band compressions, three sets of ten reps of push-ups, and thirty or more seconds of hanging.

So, to work with an expander, push-ups and hanging, we add weighted wrist curls . Any weights you can find will do. The ideal option is dumbbells. To develop strength, the number of approaches and working weight must be increased, and the number of repetitions, on the contrary, reduced. For example, do the exercise as follows: 4-5 sets of 6 repetitions. But the standard scheme (3-4 sets of 8-12 repetitions) also works well in this exercise. You can perform this exercise with a slightly higher number of repetitions: 12-15. In fact, it is better to select the load experimentally.

Bodymaster.ru recommends Training Plans:

One of the main reasons why athletes fail to get the physique they dream of is because they spend too much time working out. They either do too many sets, or train for too long, or train too often. Muscle mass grows during rest. What is their result? Overtraining! Their muscles have stopped growing and their strength levels are also stagnant. And in the most severe cases, such would-be bodybuilders face loss of muscle mass, illness and/or depression.

Many guys in the gym don't realize that after every workout, their body needs to first recover before it can grow. And this is true not only for the muscles, but also for the central nervous system.

Imagine a large hole in the ground. These are micro injuries in your muscles received during training. Fully rebuilding muscle means filling that hole in the ground, and building muscle can only be done by building a mound over the buried hole. When you push yourself too hard in the gym, you dig a hole too big to fill, which means you don't have the opportunity to accumulate a mound of muscle on top of it! This doesn't mean your muscles aren't growing well. They grow as they should, but the hole is too big.

It also happens: after looking at photographs of Ronnie Coleman or Iron Arnie, a beginner begins to train according to their programs, and then wonders why the arm muscles do not grow? This is because one of them is a professional and the other is a beginner. And with equal perseverance, they will get different results from the same program.

These massive magazine cover guys train twice a day, six days a week, doing 20 or more sets of each body part!

An inexperienced athlete thinks: “If these methods of training muscles made them so big, then the same principles must work for me!”

What many people don't realize is that it all has to do with steroids, growth hormones, and a host of other drugs combined with perfect genetics. And it's possible they don't have work or school to worry about.

Professionals are able to train much more than most people without suffering from any side effects. Their muscle training program is sometimes overwhelming for beginners and sometimes completely pointless for non-competitive bodybuilders. Trying to follow the workouts of professional bodybuilders will end in disaster for most, leaving many disappointed and some simply giving up on bodybuilding.

Training exercises on the topic “Lexical norms” (task 5-USE 2019)

Training exercises on the topic “Lexical norms” (task 5-USE 2019)

According to the demo version of the Unified State Exam 2020, task 5 of part 1 is aimed at checking lexical norms (the use of a word in accordance with the exact lexical meaning and the requirement of lexical compatibility). These exercises will help students remember the semantic shades of paronym words and will allow them to consolidate the ability to use words in accordance with the exact lexical meaning and the requirement of lexical compatibility.

Block No. 1

OPTION 1

The highlighted word is used INCORRECTLY in these sentences. Correct the mistake and write it down correctly.

1. To change the type of services provided, a SUBSCRIPTION member must fill out a special form at the company's main office.
2. GUARANTEED car service includes free repairs or free replacement of faulty components.
3. The members of the commission expressed gratitude for the inspection material PRESENTED at their disposal.
4. When I think about Lesha, I always remember his sad BROWN eyes.
5. Katya WEARED a warm hat for her walk.
6. The type of relationship that develops in a family between a child and parents is an extremely important FACT in the development of every person.
7. Over time, the research laboratory TRANSFORMED from our last meeting into a special design bureau.
8. The room served a DUAL purpose: it was both a living room and a bedroom.
9. Demidov directly stated in those days that rumors about the initiation of a criminal case against him were EVIL slander.
10. You are allowed to use the SHORT physics reference book while you work.

Option 2

The highlighted word is used INCORRECTLY in these sentences. Correct the mistake and write it down correctly.

1. The clothes of a real tourist should be reliable and PRACTICAL.
2. Over time, the laboratory was expanded, it TRANSFORMED into a branch of a research institute.
3. From the evasive and DIPLOMATIC speech of the lawyer it followed that the revision of the contract should be postponed.
4. Kotovsky was rarely surprised by anything; he was an insightful and MEMORABLE young man.
5. Following simple rules of personal hygiene is the most EFFECTIVE protection against influenza and ARVI.
6. A TRUSTFUL tone in communication with clients provides our company with a good reputation.
7. What struck us most was the APPLE orchard, in which the trees were planted in orderly rows.
8. Remembering yesterday's meeting, Sergei INHALED heavily.
9. The GENERAL uniform looked beautiful on Viktor Alexandrovich.
10. The CALCULATION center was located in a house located on the corner of the street.

Option 3

The highlighted word is used INCORRECTLY in these sentences. Correct the mistake and write it down correctly.

1. People flocked there in large numbers, despite it being a weekday.
2. He remained a convinced monarchist and opponent of the DEMOCRATIC way of government throughout his life.
3. At home, before leaving, he was given long instructions so that in his new place he would not end up in a bad CAMPAIGN.
4. Oksana received from him a promise to PRESENT her the position of secretary.
5. The most ACTUAL way to improve your memory is to create powerful motivation for yourself.
6. The coat he was wearing was thin, with FISH fur.
7. They have already become Muscovites, like many of their more SUCCESSFUL fellow countrymen.
8. The results of the translation of the texts were compared and, in case of agreement, were considered SIGNIFICANT.
9. He was quarrelsome, petty, arrogant, selfish.
10. The turtle's BONE shell is very durable.

Option 4

The highlighted word is used INCORRECTLY in these sentences. Correct the mistake and write it down correctly.

1. It was almost a REGAL gift.
2. It was still necessary to work a lot to achieve the DESIRED result.
3. The chairman declared the judicial investigation completed and PRESENTED the floor to the prosecutor.
4. He was told more than once at school that he had an INVENTIVE talent.
5. Decoration and external efficiency are alien to Japanese architecture.
6. The pain was very strong, at times UNTObearable.
7. In his hand he held a cane with a BONE head.
8. It was pouring so much that you had to put on your boots.
9. It is not possible to name the specialists who contributed the INSERT to the study.
10. Children are accommodated in cozy rooms, have all the amenities, and are provided with TASTY food.

Answers

UNIT 2 Option 1 In one of the sentences below, the highlighted word is used INCORRECTLY. Correct the mistake and write the word correctly.

№1

1. We must have a UNITED educational line for the younger generation.
2. Winter holidays are a WANTED time for every schoolchild.
3. After a thorough examination of the eye, the doctor said that the OPTIC nerve was damaged.
4. Klavdia Ivanovna's DECORATIVE abilities often evoked praise from her admirers.

№2

1. The store had a large assortment of DECORATIVE fabrics.
2. SINGLE, at first glance, facts can tell us a lot.
3. The desired moment has arrived that Irina has been waiting for so long.
4. For an entertainer, communication with the AUDIENCE is very important.

№3

1. DECORATIVE plants were located along the wall of the greenhouse.
2. Our team won the tournament because we were a UNITED, friendly team.
3. A visit to the doctor is WANTED for you.
4. Kostya had a good VISUAL memory.

OPTION 2 In one of the sentences below, the highlighted word is used INCORRECTLY. Correct the mistake and write the word correctly.

№1

1. Visitors loved this small house, all covered with DECORATIVE ivy.
2. Man is part of the ONE nature common to all.
3. The desired moment of receiving a certificate has arrived.
4. The AUDIENCE award was awarded to the youngest participant in the competition.

№2

1. Nothing annoys Anna Ivanovna more than a SKILLED laugh.
2. Only by making maximum efforts can we defeat our opponent.
3. Soon the class noticed that some INCOMPLETE changes had occurred in Igor’s character.
4. Premium flour is made from SELECTED grains.

№3

1. This football player, according to the coach, skillfully handles the ball.
2. Katya asked her older sister to explain the meaning of an INCOMPLETE word.
3. MAXIMUM sentiments of some of the protesters caused riots.
4. SELECTED ripe berries made excellent jam.

Option 3 One of the sentences below uses the highlighted word incorrectly. Correct the mistake and write the word correctly.

№1

1. The figures carved from wood were made by the hand of a SKILLED craftsman.
2. The car engine has reached MAX RPM.
3. Under the cover of the forest stood a SELECTED regiment, ready to enter battle at any moment.
4. The boy was an INCOMPLETE child and also disobedient.

№2

1. Watching this film gave me an UNCOMPLETE feeling.
2. To get into the team, you must perform successfully in SELECTIVE competitions.
3. MAXIMUM temperatures hit record highs this summer.
4. Performing this song requires SKILLFUL vocal control.

№3

1. Nobody disputes your ABSOLUTE right.
2. The disgracefulness of this man's action is obvious.
3. A GUILTY smile froze on Anna's face.
4. Thanks to the HEROISM of the soldiers, the battle was won.

OPTION 4 In one of the sentences below, the highlighted word is used INCORRECTLY. Correct the mistake and write the word correctly.

№1

1. Of course, Valery immediately understood the BENEFITABILITY of the proposed conditions.
2. Every citizen of our country has rights guaranteed by the Constitution.
3. There was a COLORFUL poster on the wall to the left.
4. Finally, the long-awaited RAINY season has arrived in the savannah.

№2

1. PRODUCTIVE supply of our canteen is well established.
2. Reliable, calculated actions of the players in attack led the team to victory.
3. Soon the artists of the small theater gained popularity among the audience.
4. A calm, TACTIC remark will most often bring a positive result.

№3

1. The investigator collected CONVINCING evidence of the defendant's guilt.
2. Brazilian football players are characterized by TECHNICAL possession of the ball.
3. Irina’s windy act caused condemnation from her friends.
4. THE SPECTACULAR dance made a strong impression on the audience.

Answers

Block 3

EXERCISE 1 One of the sentences below uses the highlighted word INCORRECTLY. Correct the mistake and write the word correctly.

• Before going to the training ground, we were given military boots and a SWAMP-colored uniform.
• A large-scale RESCUE operation is underway in Antarctic waters.
• It is widely believed that investing in real estate provides a GUARANTEED income.
• DEEP social processes have affected all aspects of life.
• Marina has a PROUD self-confidence.
• The HARD voice of the teacher stopped all self-indulgence.

Exercise 2 One of the sentences below uses the highlighted word INCORRECTLY. Correct the mistake and write the word correctly.

• Depending on the social danger to society, the legislation provides for varying degrees of responsibility for administrative ACTIONS.
• Among his comrades, Alexey was known as an INCORRECTIBLE idealist.
• It is difficult, but it is necessary to MASTER a new labor technology.
• Having received a CLEAR, good answer, the teacher praised the student.
• There were already a lot of people at the assembly point.
• Nomads drove their herds into the grassy steppes.

Exercise 3 One of the sentences below uses the highlighted word INCORRECTLY. Correct the mistake and write the word correctly.

• The members of the commission expressed gratitude for the materials PRESENTED at their disposal.

• We have already studied these ORGANIC properties of the compound.
• NEEDLE crystals of snowflakes sparkle in the sun.
• Masha helped me DRESS the boy according to the weather.
• The landscape I knew was TRANSFORMED as soon as the snow fell.
• His nature is contradictory, DUAL.

Exercise 4 One of the sentences below uses the highlighted word INCORRECTLY. Correct the mistake and write the word correctly.

• To change the type of services provided, a SUBSCRIPTION member must fill out a special form at the company's main office.

• Winter holidays are a WANTED time for every schoolchild.
• For an entertainer, communication with the AUDIENCE is very important.
• The report made a DUAL impression on the audience.
• You must have both PRACTICAL skills and in-depth theoretical knowledge.
• After the rain, the forest was fabulously TRANSFORMED.

Exercise 5 One of the sentences below uses the highlighted word INCORRECTLY. Correct the mistake and write the word correctly.

• GUARANTEED car service includes free repairs or free replacement of faulty components.

• Everyone thought that this RACE distance was very difficult.
• The boy had a good VISUAL memory.
• The President expressed sharp criticism of the DIPLOMATIC activities of the Ambassador to Canada.
• At the MEMORABLE evening, the results will be summed up and the winners of the creative competition will be announced.
• I absolutely did not want to climb onto an armored car, stand in an EFFECTIVE pose and give a speech.

Exercise 6 One of the sentences below uses the highlighted word INCORRECTLY. Correct the mistake and write the word correctly.

• In these damp, SWAMPY places, you can easily cut your feet with swamp sedge.

• I couldn’t escape the deuce, but then the SAVING bell rang.
• If a person does not have a will, then his words never turn into ACTIONS.
• The sale of annual SUBSCRIPTIONS to the swimming pool has begun.
• It is widely believed that real estate investments provide GUARANTEED income.
• The range of products PRESENTED on our website is unusually wide.

Answer

Application

TASK 5 Lexical norms

Let's repeat the theory:

Paronyms are similar, but not identical in sound, words of the same root, classified into the same grammatical category and having different lexical meanings. Members of paronymic pairs are usually combined with different words. For example, the adjective hearty is combined with inanimate nouns (hearty dinner, soup), and the adjective well-fed with animate nouns (well-fed child, parrot). Incorrect use of a paronym leads to a distortion of the meaning of the statement. Don't be mistaken in using paronyms!

Addressee - the person or organization to whom the postal item is addressed (recipient); addressee the person or organization sending the postal item (sender).

Anecdotal - inherent in an anecdote, based on an anecdote (anecdotal story); anecdotal - ridiculous, ridiculous (anecdotal case).

Archaic - characteristic of antiquity (archaic view); archaic - out of use, not corresponding to new views, rules ( archaic use).

Weekday - not a holiday (weekday); everyday - prosaic, monotonous (everyday work).

Educational - related to education (educational system); educational - related to the teacher (educational room).

Everyone - everyone (every minute); all kinds - the most varied (all kinds of searches).

Elective - relating to elections, elected by voting (elected position); selective - partial (selective check).

Harmonic - related to harmony (harmonic series); harmonious , slender, coordinated (harmonious personality).

Main - main, most significant, central, senior (main street); capital - related to the title (title role).

Engine - a machine that sets in motion, force (electric motor); mover (an obsolete word) - that which sets in motion, contributes to it (the mover of society, progress).

Democratic - related to democracy, democrat (democratic camp); democratic - characteristic of democracy, democrat (democratic act).

Dynamic - relating to dynamics, movement (dynamic theory); dynamic - having great internal energy (dynamic pace).

Diplomatic - related to diplomacy, diplomat (diplomatic post); diplomatic - subtly calculated, evasive (diplomatic behavior).

Long - having a large length (long to the treasure); long - long-term (long vacation).

Dramatic - related to drama (drama circle ); dramatic - expressing strong feelings, full of drama (dramatic situation ).

Friendly - relating to a friend, friends (friendly meeting ); friendly - based on friendship (friendly country).

Pathetic - expressing grief, melancholy, suffering; plaintive, sad (pathetic voice); compassionate - prone to pity, sympathy; compassionate, touching (compassionate words, people).

Spare - available as a reserve (emergency exit); thrifty - able to stock up (thrifty person).

Evil - filled with feelings of enmity (angry person); malicious - having a bad purpose, deliberate (malicious defaulter).

Executive - diligent, with the goal of accomplishing something (executive worker ); performing - relating to the performer (performing skill).

Seconded person - a person on a business trip (seconded specialist); travel - related to a traveler (travel expenses).

Comic - related to comedy (comic character); comical - funny (comical look).

Critical - related to criticism ( critical article); critical - having the ability to criticize (critical approach).

Logical - related to logic (logical thinking); logical - correct, reasonable, consistent (logical reasoning).

Methodological - related to methodology (methodological conference); methodical - exactly following the plan (methodical work).

Hateful - imbued with hatred (hateful actions); hated - causing hatred (hated enemy).

Unbearable - one that cannot be tolerated (unbearable cold); intolerant - unacceptable (intolerant attitude).

To become poor - to become poor (to become poor as a result of inflation); impoverish - make poor (impoverish life).

Dangerous - associated with danger (dangerous bridge); cautious - acting cautiously (cautious person ).

A typo is an accidental mistake when writing (an unfortunate typo); unsubscribe - an answer that does not affect the essence of the matter (impudent unsubscribe).

Master - learn to use something, include it in your circle of activities (master the production of new products); to assimilate - to make habitual; understand, remember (learn what you read).

Organic - related to the plant or animal world (organic matter); organic - inextricably linked, natural (organic integrity).

Conviction - an expression of disapproval, passing a sentence (conviction of a criminal); discussion - a comprehensive consideration (discussion of the problem).

Responsive - being a response (response ) ; responsible - responsible, important (responsible worker).

Reporting - related to the report (reporting period); distinct - clearly distinguishable (distinct sound).

Political - related to politics (politician); political - acting diplomatically, carefully (political hint).

Intelligent - quickly understands (an understanding person); understandable - clear (understandable reason).

Representative - making a favorable impression (presentable appearance); representative - elected (representative body); related to the representation, representative (representation expenses).

Presentation - presentation for familiarization, nomination for encouragement (presentation of characteristics); provision - allocating something at someone's disposal (providing a loan).

Perceptive - capable of noticing (observant critic ); noticeable - noticeable (noticeable displeasure).

Realistic—following realism (realistic painting); realistic - corresponding to reality, quite practical (realistic goal).

Hidden - secret, invisible (hidden threat); secretive - not frank (secretive person).

Tactical - related to tactics (tactical task); tactful - possessing tact (tactful act).

Technical - related to technology (technical progress); technical - possessing high skill (technical actor).

Udachny—successful (lucky day); lucky - happy; the one who is lucky (lucky explorer).

Actual - corresponding to the facts (actual state of affairs); factual - containing many facts (factual report).

Master - related to the owner; such as a good owner (owner's interest); economic - occupied with the economy, associated with the economy (economic issues).

Explicit - obvious, unconcealed (obvious superiority); distinct - distinct, clearly distinguishable (clear whisper).

List of used literature

1. Russian language. Everything for the Unified State Exam. Book 1/L.I. Maltseva, N.M. Smerechinskaya.- Rostov n/a: Publisher Maltsev D.A., M.: Research Institute of School Technologies, 2011
2. Rosenthal D.E. Speak and write Russian correctly / D. ERozental.-M.: Astrel Publishing House LLC: AST Publishing House LLC, 2003
3. Russian language. Preparation for the Unified State Exam-2011-2014: educational and methodological manual / N.A. Senina, Rostov n/a: Legion.
4. Narushevich A.G. Methodology for preparing for the Unified State Exam in the Russian language; M., Pedagogical University "First of September", 2007