What is barre? New trend in fitness. Low intensity workouts

Modern fitness has many interesting branches. Many of them do not involve the use of any equipment. But there are workouts that require special equipment, and these are not treadmills, bicycles, ellipses and other standard sports equipment.

If you haven't done well with a gymnastic ball in the past, and if classical exercises in general aren't fun, Bosu training is exactly what you need. Let's figure out what the essence of these activities is and why you should choose them to work out the muscles of the body.

What is myofascial release

In the human body, all muscles are separated by a special membrane of collagen and elastin called fascia. If the membrane loses tone, becomes rigid or decreases in length, this has a detrimental effect on the functioning of the muscles (from the Greek “myo”). This happens due to stress or injury, incorrectly selected loads.

MFR training is a targeted effect on the muscles and their membrane in the form of a set of special exercises.

They are combined with self-massage, pressure and stretching of problem areas of the body in which blood circulation is impaired, metabolism and cell nutrition are impaired. When it is difficult for muscles to move along each other, this leads to the emergence of tension points called triggers.

What is MFR? Correct execution of exercises.

The painful focus spreads tension and radiates pain throughout the body, since muscles and their membranes are components of a complex human mechanism. Therefore, it is so important to use MFR training to influence trigger points and normalize the functioning of muscles and fascia.

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Statodynamic rules

It is the second option – metabolic stress – . The static-dynamic training method is by no means a modern achievement; it began to be used in Japan in the 80s of the last century, however, everything looked somewhat different. Athletes artificially blocked the blood flow using a rubber tourniquet and performed exercises until a strong burning sensation occurred. Later it turned out that you can completely do without this, simply by reducing the amplitude of movement. Let's take a closer look at the rules of the static dynamics technique.

Correct technique

So, the main goal of this method is to achieve a burning sensation in the target muscle. The weight of the weight fades into the background, and all attention should be directed to the correct technique. The weight of the weight should be 30-60% of 1RM; it’s better not to overestimate your capabilities and take something in between. You should be able to do a lot of slow reps with this weight, but the primary focus is time under load. The muscle group should work for at least 40 seconds , preferably a little more. It is during this time that a distinct burning sensation in the muscles is achieved. It doesn't matter how many repetitions you do, be it 15, 18 or 20, as long as you do them without resting for at least forty seconds. I emphasize that the repetitions should be slow.

The static-dynamic training method uses a reduced range of motion. There are no so-called lockouts, the work is carried out “within the amplitude”, that is, there should be no full extension or flexion. Let's say you decide to work out your biceps in static dynamics. Then, according to the rules of static dynamics, the lower third of the movement should be absent, when the arms are fully extended at the bottom, and part of the amplitude when the barbell is at the top point. In short, the amplitude is quite short, the bar will only move a few centimeters. All this will ensure constant muscle tension and blocking of blood flow. Once again - short amplitude and slow controlled movements.

Each approach should be 40-60 seconds, until severe acidification and fatigue are observed, then you need to rest for 30 seconds and repeat everything again. rest no more than 30 seconds between sets . The number of series depends on the experience of the athlete. Beginners should not perform more than three approaches; advanced athletes can perform 6-7 approaches.

After several approaches you should rest for 10-15 minutes . This is done in order to reduce the concentration of lactic acid and hydrogen ions in the muscle. There is no need to just sit or lie down and count down the minutes of rest; it is recommended to perform light aerobic exercise, for example, walking at a slow pace. If for some reason this cannot be done, then you can spend these 10 minutes training another muscle group, and then return to the first. In total, a beginner needs to complete 3 such series of approaches; an experienced athlete can perform 2-3 times more.

Why do you need MFR?

In everyday life, a lot of stress is placed on the muscles, especially if a person is actively involved in sports. Strength training often leads to constant muscle pain that does not go away and gets worse over time. Feeling discomfort when moving, a person cannot fully perform the exercises.

With this technique, manual action is used to release muscles and fascial tissues from a fixed position. Myofascial fitness is a simple and safe way to relieve muscle tension and also help achieve other results.

For example:

• improves blood circulation, increases flexibility and mobility of joints;
• stretches muscles before physical strength exercises;
• strengthens the musculoskeletal system;
• improves the functioning of the cardiovascular system;
• improves cerebral circulation;
• improves the functioning of the lymphatic system, which helps the body get rid of toxins;
• helps in the fight against excess weight;
• promotes the removal of excess fluid from tissues;

• strengthens the nervous system, helps relieve stress and improve sleep.

Aqua ABS - group training in the pool

Water aerobics power class
.
“ABS” in the name is an abbreviation, where “A” is the initial letter of the word Abdominal (abdominal muscles), “B” is Back (back), “S” is Spine (spine). In other words, Aqua ABS
is “a set of water exercises for the abs, back and spine.”

Features of Aqua ABS training

Aqua ABS classes are conducted in “medium” (the person is in chest-deep water) or “deep water” of the pool (the legs do not reach the bottom). Equipment is used at the discretion of the instructor - these can be noodles (NOODLES, flexible gymnastic sticks), aqua belts, aqua gloves, or a combination of both.

• The classes are conducted by an instructor “from the shore” with musical accompaniment, and the water brings a playful component to them: the training is fun, relaxed and subjectively fast.
• Exercises in deep water are great for working all major muscle groups, but you don’t need to have swimming skills. If you don't know how to swim, you will be given a special vest that will keep you afloat in deep water.
• Aqua ABS has a medium intensity but is suitable for all ages and fitness levels
  . The load in the water is distributed evenly and is practically not felt. Even after the first lesson, a person does not experience pain in the muscles, unlike outdoor fitness or strength exercises in the gym. At the same time, the muscles work actively: since water is denser than air, to perform any movement it is necessary to overcome additional resistance of the environment.
• The water temperature in the pool bowl varies from 28 to 32°, the body is constantly cooled and additional energy consumption occurs: the body tries to restore the thermal balance, preventing cooling. Thus, calories are burned and body fat is reduced.
• Aqua ABS is intended for adults.

The duration of classes varies from 45 to 50 minutes depending on the charter of the institution
.

Who is Aqua ABS training suitable for?

Any activities in the pool are considered recreational procedures. Water relieves stress from the joints and spinal column, serves as a kind of shock absorber, reduces the potential risks of injury and has a slight massaging effect on soft tissues. Therefore, water group training is indicated even for pregnant girls to prepare the body for labor, as well as for people in the first three stages of obesity and those who have a problematic back. However, fitness centers recommend attending Aqua ABS classes only after completing the Aqua Beginners lesson.

Water group training is especially suitable for people with complexes: the water column hides figure flaws and awkward movements, you will feel more relaxed.

Despite all the benefits of water exercises, you should refrain from them during an exacerbation of a chronic illness or after a recent infectious disease. Also, a predisposition to cramps of various origins may be a contraindication to the pool - consult a specialist! Also, do not go to the pool if there is even the slightest suspicion of fungus! Show integrity towards other people.

Aqua ABS: benefits

By regularly training in the pool, you can achieve
:

1. Getting rid of cellulite
   (due to the effect of hydromassage), comprehensive weight loss and correction of metabolism;
2. Endurance,
   tone of the cardiovascular system and muscles of the whole body;
3. Greater flexibility
   in joints and ligaments;
4. Strengthening the muscle corset
   , beautiful posture and improving the “well-being” of the lower back;
5. Relaxation
   , relieving excessive muscle and emotional tension, healthy sleep, getting rid of insomnia;
6. Good mood
   and a boost of energy for a long time.

What not to expect from Aqua ABS

Don't expect six-pack abs; water aerobics puts more emphasis on health, weight loss, improving metabolism and the condition of the musculoskeletal system. But you shouldn’t expect to lose weight if after class you run as fast as you can to the refrigerator (and you really want to eat after drinking water).

Disadvantages of Aqua ABS Training

Many people do not like the smell of chlorinated water; some girls note dry skin and hair after drinking such water. In addition, there is one delicate point that cannot be ignored. In our country, unfortunately, certificates are bought. But this is not a problem of aqua fitness, but a problem of mentality. about how to protect yourself from infection in the pool
- read on.

Watch Aqua ABS video:

To whom and when can MFR be performed, indications

MFR training is such a universal action that allows you to conduct classes even at home at any time of the day. It is especially effective when the technique is complemented by massage. Anyone at any age can perform MFR if there are no contraindications.

Myofascial release is most often used by athletes before training to warm up the muscles and increase flexibility.

After strength training, MPR is performed to restore the body and eliminate muscle hypertonicity. For athletes with constant high-intensity strength loads, this method of muscle relaxation is simply necessary. Regular MFR exercises help avoid injury.

In the process of losing excess weight, MFR can also play an important role; the effect of training will be visually noticeable within a couple of weeks.

What is HIIT

The American College of Sports Medicine (ACSM) brochure defines HIIT as a training strategy in which short, intense training periods are followed by less intense recovery periods . An example of HIIT is alternating 20-second sprints with 60-second brisk walking for 10 minutes. This training strategy is used in both aerobic (cardio) and anaerobic (strength) types of training.

Most endurance training, such as brisk walking, running, and stair walking, is performed at a constant moderate intensity at approximately 60-65% of your maximum heart rate. These workouts last quite a long time - 40 minutes or longer.

The HIIT method professes a completely opposite training principle. During training, periods of intense work are performed with efforts ranging from 80-95% of the maximum heart rate and can last from 5 seconds to several minutes. They are followed by periods of recovery, which can last about as long as periods of intense work (but may be shorter or longer).

During the recovery period, work is usually performed within 40-50% of the maximum heart rate. Workout duration can range from 4 to 60 minutes, but most HIIT workouts are short, lasting 15-30 minutes.

Contraindications

It is not recommended to perform MFR training during certain periods. They can be divided into 2 groups. These are contraindications with which exercises cannot be performed either temporarily or are not recommended at all.

MFR training is contraindicated in thrombophlebitis

Features of the technique

The peculiarity of the MFR technique is that this method, in combination with massage, will help in the process of combating excess weight, in the process of forming a toned figure, and also has a beneficial effect on the musculoskeletal system. The training usually takes 1 hour.

Most MFR lovers prefer to attend group or individual training in fitness clubs, under the supervision and mentoring of a trainer.

When practicing myofascial relaxation, you can not only remove tension in the muscles and fascia, but also increase joint mobility and experience general relaxation of the body, despite the fact that some exercises are not easy. Regular exercise will also help get rid of migraines, back pain, restore posture, reduce excitability and overcome stress.

How does this happen?

A neurofitness specialist (or mind therapist) attaches several sensors to your head. During the training, they measure small electrical signals from the brain, and then, using a special program, turn them into sound and video. “That is, a computer program creates a real-time visualization of the bioelectrical activity of the brain. For example, it is necessary to train the transition to a state of relaxation. The mind therapist gives instructions - if the brain rhythms indicate a transition to the desired therapeutic state, then the program on the screen changes the image, sound and other parameters. Feedback facilitates the process of learning physiological control, and the computer program makes available information that we do not perceive under normal conditions,” explains Olga Chashchina.

Thus, a person can interactively influence the rhythms of the brain, tracking and recording his sensations. The more often you practice this, the better you will consolidate the desired skill. “This teaches you to consciously move into the necessary therapeutic state on your own at any given time,” Olga sums up.

Equipment for MFR classes

In order to perform the exercises correctly, special equipment is needed. All necessary equipment for home training can be purchased at sports stores. When working out with a trainer, fitness centers usually have such tools.

Attributes for MFR training:

• video clip - universal device. With its help, the main muscle groups relax when pressing on it with the weight of your own body. There are standard hardness, soft, hard, and massage. Exercises with this attribute act like a deep massage aimed at tense muscles;

  

• regular and double welded balls - allow you to work out the shoulder joints, spine, feet and hands. Small balls have a deeper impact, balls with a larger area have a stronger effect on the surface of the areas;
• cylinders - used to work the lower leg, calf muscle, thigh and buttock muscles, back and neck.

One of the conditions when performing exercises using equipment is closed clothing that covers all bare skin.

Exercise equipment cannot be treated with antiseptics after each workout, so this condition is established for hygienic reasons, as well as to avoid the appearance of folds in the upper part of the skin, which can lead to the opposite effect or tissue damage.

How to measure BMD?

1. Research in a sports medical center using a gas analyzer - a special device for analyzing the composition of air. The oxygen level during inhalation and exhalation is measured, the difference between these indicators is oxygen consumption. The test is carried out on a treadmill or exercise bike under load, gradually increasing which you can determine the MOC.
2. Running test. Run a distance of 1500-3000 m at your maximum. Immediately after the finish, record your heart rate and pace - these will be approximate indicators of your VO2 max level. True, without values ​​in ml/kg.
3. The easiest and most affordable way to measure your VO2 max is with a sports gadget. A heart rate monitor with VO2max function can calculate your VO2max based on multiple workouts.

https://youtu.be/eaMnP9nZaq0

Which applicator to choose, cost

MFR training is an activity that not only requires additional equipment for exercise, but also its surface must be special. When choosing a roller for training, you should pay attention to its hardness and texture. Rolls with medium hardness are suitable for almost everyone, regardless of their level of physical fitness.

The professional version of the rollers is 50% stiffer than the standard version. Recommended for athletes with a good level of physical fitness, since the massage on this roll is more intense, which provides the maximum level of support and stress relief. The lightweight version of the rollers is 20% softer than the standard version. They exert gentle pressure on the tissue.

Used for high pain thresholds in people, as well as for yoga and Pilates. Recommended for use by beginners and seniors. Mini-rollers are also used for acupressure or for connecting two other rollers together. It is also worth paying attention to the surface topography.

One roll can include several types of relief, for example, a smooth area resembling the palm of a massage therapist, an area similar to the massage therapist’s fingers, as well as pinpoint areas that act as fingertips. A massage with such an applicator will be much more effective than a smooth one.

There are also rolls with an even distribution of one type of applicator in the form of ridges and spikes. Classes with this type will also be effective. It is better to purchase this instrument for practice in sports stores, where you can verify the presence of a certificate, check the quality and eliminate the presence of a pungent odor.

The price for a quality roll can vary from 1000 rubles. and up to 7,000 rubles, depending on the length, stiffness and relief.

Chinese analogues can be purchased in the range of 500-800 rubles.

Techniques for doing exercises on your own

After purchasing a roller of the required density, you can begin independent exercises. Some of them will be described below.

Upper back complex

Take a lying position, the cushion is under the shoulder blades, clasp your hands by your forearms at chest level, keep your head suspended. Place emphasis on your legs, lift your pelvis up. Pushing off slightly with your feet, you need to roll your back on the roller back and forth until you reach the middle of your back.

Having detected a painful sensation, you need to stay at this point for a few seconds. The pain should subside.

Exercise for the adductor muscle of the thigh

This area has the most voluminous muscle tissue. It is worked out in a lying position with your stomach down, raised on your elbows. Place the roll in the groin area, place your leg on it with the inner thigh. Begin rolling carefully. If there is a painful point, you should also linger on it until the pain subsides.

Hamstring exercise

Starting position sitting. The cushion is placed under the popliteal muscles. Focus on the arms and the roller, the pelvis is raised. In this position, roll on the roll in both directions. When you feel a pain point, stop there for a few seconds, then continue the exercise. Stay at the painful point until the pain subsides.

Exercise for the quadriceps femoris muscle

Lying position, stomach down. Focus on the elbows, roll under the quadriceps femoris muscle. The body should form one straight line, as in the plank exercise.

Roll back and forth on the roller, placing more emphasis on the outer side of your thighs. You should stop at the pain points and lie down for a few seconds, then continue the exercise.

Exercise for the tibial muscles

Lie on your side, rest on your elbow, place the roll under your thigh, slightly raising your leg above the floor. The head and body should form one straight line. Roll up and down on the roller. At the painful point you should stop and lie down for a few seconds.

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Description of bums ABS exercises

Before you begin to perform a strength or any other complex, you need to warm up. Warm-up is an important part of sports, since stress on unwarmed muscles can lead to injury. There are many different exercises in bums ABS training, which vary depending on the sports equipment a person is using.

Description of the simplest exercises, for which you only need dumbbells/barbells/weights, which you can do yourself at home:

1. Bike. Exercise to work the abdominal muscles. © https://ydoo.info/qa/bums-abs.html To perform, you need to lie on the floor, hands behind your head, elbows to the sides. As you exhale, you should twist, trying to touch your right elbow to your left knee, your shoulder blades lift off the floor, but your lower back is pressed tightly. The legs perform movements reminiscent of riding a bicycle.

   

2. Lunges with weights. Movement to work the muscles of the legs and buttocks. You can perform the exercise with dumbbells or barbell plates (the weight is selected individually). The right leg is placed forward, the weight is on the supporting leg with pressure on the heel. Then you should squat until your thigh is parallel to the floor, the knee of your left leg does not touch the floor, your back is straight. The bent knee does not extend beyond the toe (see photo).

   

3. Bent leg raise. An exercise aimed at working the back of the thigh and buttocks. To perform this, stand on all fours, hold a lightly weighted dumbbell under the knee of your working leg, and keep your back straight. As you exhale, the working leg, bent at the knee, needs to be pulled back, as if pushing the ceiling with the heel, and then slowly returned to its original position.

   

4. Weighted glute bridge. Exercise to work the gluteal muscle. Starting position - lying on the mat, legs bent at the knees and positioned shoulder-width apart. For weighting, you can use a barbell pancake or dumbbells (1 or 2 depending on the weight). The pancake should be placed on the lower abdomen, and then slowly raise the buttocks up, holding the weight with your hands, until a straight line is formed from the knees to the shoulder blades. At the highest point, you need to hold for 1 second and squeeze the gluteal muscle. Then you need to slowly return to the starting position, but without touching the mat with your buttocks, and then repeat everything again.

   

5. Raising straight legs up. Exercises to work the abdominal muscles. To perform, you need to lie on the mat, hands behind your head or under your buttocks, legs together. As you exhale, you need to raise your straight legs until a right angle is formed, point your toes toward you, and then slowly return them to the starting position.

   

6. V-shaped abduction of the leg back. An exercise that works the gluteal muscle and the back of the thigh. Starting position: stand on all fours supported by your elbows, your back is straight with a natural arch. The working leg is straight, first rises as high as possible, as if pushing the ceiling with the heel, and then lowers behind the heel of the supporting leg, then up again and to the starting position.

   

7. Squats with weights. An exercise aimed at working the muscles of the legs and buttocks. You can use dumbbells, a kettlebell, or a barbell pancake as weights. The legs are slightly wider than the shoulders, the back is straight, the toes are turned at an angle of 45 degrees to the sides. Kettlebell in both hands in front of you. During squats, the back is straight with a natural arch. To make your buttocks work more, you can lean forward a little. The knees do not extend beyond the toes. Squat until you form a 90-degree angle between the game and your hip and slowly rise up, but not all the way.

   

If it is not possible to exercise in the gym, and there is no sports equipment at home, you can fill plastic bottles with water or sand and use them as dumbbells.

A video with a selection of bums ABS exercises for self-practice at home or in the gym can be viewed here.

What results to expect when losing weight

With regular MFR exercises combined with functional training and balanced nutrition, tissue volume decreases. This technique enhances lymph flow and helps remove excess fluid from the body.

If you do not stop exercising, the effect will be noticeable within 2 weeks.

Myofascial release is an important component of effective training for people losing weight, but the technique must be applied correctly, taking into account the individual characteristics of the person, for example, the presence of any diseases and the state of posture.

How often should MPR be done?

Myafascial release should be done shortly before strength training. In this case, this will be a warm-up. Before exercise, the muscles will be in the right tone, muscle spasms will disappear, and the body will be prepared for the stress. It wouldn’t hurt to relax your muscles even after a hard workout on a soft roller.

Once a week you need to work out the whole body, combining exercises with self-massage. This is necessary to relax and stretch the muscles of the whole body. As a result, mobility is improved, blood circulation improves, the musculoskeletal system is strengthened, and overall well-being improves.

How to increase VO2 max: training examples

An increase in MIC is usually understood as an improvement in performance within the limits of one’s natural ceiling. It is almost impossible to move the genetic maximum of MIC, but you can get closer to it. Elite athletes already work close to the biological maximum, then the improvement in results comes from improving technique, increasing strength and building the capillary network in the muscles, reducing the percentage of fat and other factors.

For beginning athletes, VO2 max can be improved through regular aerobic training at a low heart rate. They develop the heart and blood vessels, adjust metabolic processes and “teach” the body to properly use its resources.

For advanced athletes, hill running, tempo and interval training can help increase VO2 max. Performed at the level of IPC indicators.

Precautionary measures

MFR training is such a safe sport, but you should adhere to the correct technique so as not to cause harm.

Here are some nuances to consider when starting exercises:

• You need to work out the lumbar region with special care. Unlike the upper back, this section is not protected by muscles and shoulder blades;
• working with joints also requires knowledge of a special technique; it is better to carry out training on such areas of the body with an experienced MFR trainer or medical staff, otherwise you can harm yourself;
• You should not work with areas of the body that have muscle inflammation;
• the time of working with one muscle should not exceed 1 minute, and the impact on the painful point should be no more than 15 seconds to avoid tissue damage;
• Before self-studying, you should attend a couple of training sessions with a professional trainer, group or personal. Having become familiar with the technique for different muscle groups, you can conduct sessions at home;

• When training at a fitness center, you should also consult with a trainer on the choice of rollers and balls. The trainer will tell you which attribute is most suitable and which exercises with it will be most effective.

Possible complications

Complications during myofascial training can be in the form of renewed pain from old injuries, or repeated injuries. In this case, you should contact a professional MFR instructor and your doctor. Also dangerous are exercises for which there are contraindications.

Exercising even on a soft roller can lead to complications and intensify the pathological process. If there is at least one item from the list of contraindications, then under no circumstances should you carry out training on your own, without the consultation and supervision of an experienced specialist.

The impact on the joints and lumbar spine can also negatively affect health . There are certain points in these areas, pressure on which can affect your posture and even affect the kidney area. Exposure to these areas of the body should only be performed by medical personnel.

Common Mistakes

One of the most common mistakes when performing the MFR technique is incorrectly selected equipment. Using rollers that are too dense will cause muscle spasms. Muscle tissue responds to too strong and deep impact, pain occurs.

In this case, exposure to this area of ​​the body is contraindicated and can cause serious complications.

Violation of the sequence of techniques during independent training can also cause pain and deterioration in well-being.

When creating a set of exercises, knowledge about the muscle-fascial interaction of tissues is required, so at least the first few sessions should be conducted with an experienced trainer. Regular, proper use of MFR training has a beneficial effect on the health of people of any age and body type.

This is such an easy way to strengthen your body and improve your body condition by spending a little time exercising. In the absence of contraindications and correctly selected paraphernalia, the effect will be noticeable after just a few training sessions.

Article design: Anna Vinnitskaya