A set of general physical training exercises for students in the association “Drummers” physical education card index

Hello, friends. What the general physical fitness consists of for beginners is determined by the coach in a particular sport himself. The level of students, their mood and tasks are also taken into account. Although there are certain standards to which we need to strive.

The issue of general physical fitness for beginners in many sports is the most pressing. Without proper preparation, it is difficult for them to claim great success and quality development. The range of selected exercises is different and depends on the specifics of the sport, the qualifications of the coach and the student’s goals.

Concepts

What is the decoding of general physical training, many people know from childhood - this is general physical training. In essence, this is the development of overall strength qualities necessary in sports. Here you gain weight and improve your aerobic potential.

Power can be explosive or absolute. The second option is relevant for representatives of wrestling disciplines, not drums. And they include exercises to develop absolute strength in their general physical training.

Strikers strive to improve their explosive power. It is necessary for the implementation of strong, clear blows and is tied to a specific motor action. And exercises that develop it are included only in the SPP (special physical training) program.

But both explosive and absolute strength depend on the parameters of muscle fibers. For this reason, fighters who are passionate about developing both options include bulking training in their classes. This is already a general physical training program.

What is “general physical fitness”?

This question can be answered in different ways. For some people, this is the ability to run a cross-country race of at least 3 km. For others, bench press 100kg with perfect form.

Any of these answers may be correct, but let's look at fitness from the point of view of the average person: good physical fitness is a level of development of strength that allows you to perform routine activities. That is, you should be able to carry your suitcases at the airport or throw your hand luggage into the overhead bin on the train.

Or you must be strong enough to carry bags from the supermarket to your car in your hands. A trained person will not puff like a steam locomotive after climbing several floors of stairs.

For people seriously involved in strength sports, such indicators are not something outstanding. But this article is not aimed at serious “jocks”, but at ordinary people who want to strengthen their body.

An effective training program will help you get into good physical shape to mobilize your body's energy reserves and increase your resistance to stress. Moreover, properly selected exercises promote the production of serotonin (“the hormone of happiness”) - as a result, your well-being will significantly improve.

So, we have a general idea of ​​what this article will be about. Now let's look at the five key elements of general fitness:

Mixed martial arts

In a sport such as MMA, strict criteria are imposed on physical training, especially in a professional environment.

And general physical training for mixed martial arts necessarily includes a warm-up. Basic work is used here for all muscle groups: pull-ups, push-ups, abdominal swings and squats. The number of repetitions for one exercise is 10. Hikes: from 5 to 10. There are no pauses, the mode is gentle.

The program for fighters should involve 4-6 muscle groups. The lesson takes place in the sequence of static – dynamic exercises. The range of movement is incomplete, muscle tension is almost at the limit. The dumbbells used have a mass of 30-40% of the maximum possible weight.

For one workout, 3-5 circles of 4-10 exercises are used. Each is repeated 3 times. Rest - half a minute.

When doing push-ups, the elbow forms a right angle, the body lowers almost to the floor. 20-30 seconds after the exercise, a burning sensation should be felt in the triceps.

During the squat, the legs are bent so that the thigh and lower leg are separated by an angle of 15-90 degrees. The body moves smoothly without fixation in extreme positions.

When practicing abs, the legs bend at the knees, the lower back is pressed, the torso is raised, and balance is maintained. Gender is not affected.

In a UFC-style workout, pull-ups are performed on horizontal bars that allow your feet to touch the floor.

A wide grip is used, pulling up to the chest and lowering. In this case, the shoulder and forearm should be separated by a right angle.

To tone the muscles of the legs, lunges are performed. Maintains a steady pace and balance, as well as tension in the hips.

First, the left leg acts, after a short rest - the right. The number of repetitions of the circle is 3.

To strengthen the shoulders, the arms are spread to the sides, rising slowly to the line of the head and falling to the ribs. It is advisable to load them with dumbbells up to 3-5 kg.

A plank is also used, it is necessary to load the forearms. The position of the torso, hips, abs and chest should be parallel to the floor.

The correct execution of these and other exercises for full development is reflected in this video:

Force

First of all, let's consider such an element as strength. From the point of view of the modern way of life, the development of strength interests us for two reasons. Firstly, to be able to lift objects from the ground: heavy boxes, water bottles, grocery bags, etc.

Secondly, to lift objects above your head: throw a bag on the top shelf of a train, put a heavy pan in the top compartment of a sideboard, etc. If a person cannot do such simple things, then the quality of his life leaves much to be desired.

The two main exercises that develop strength in these areas are the deadlift and the standing dumbbell press. Progress in these exercises indicates the development of muscle strength throughout the body.

Once you master the deadlift technique, you will learn how to properly lift objects from the ground. You will learn how wide your feet should be to take the load off your lower back. In addition, you can strengthen your back muscles.

In many people, the back muscles are poorly developed, which causes frequent pain. A person begins to avoid back exercises - and this is a big mistake. You need to strengthen your muscles and develop strength, and not indulge your weakness.

Barbell deadlift

Deadlifts are the key to a strong lower back and a strong back in general. The exercise teaches the body to work as a single unit and recruit the maximum number of muscle fibers to resist the load. In addition, deadlifts develop the muscles adjacent to the hip joint well. No trendy exercise can match the effectiveness of the deadlift in creating a strong back.

Deadlifts can be performed with any weight: dumbbells, kettlebells, and even sandbags. However, from the point of view of comprehensive strength development, the most effective is the regular deadlift with a barbell.

Beginners should start with an empty 20kg (or lighter) bar. Experienced athletes can load a weight of more than 200 kg on a barbell, and with a gradual increase. This is the best equipment for developing strength.

Next we move on to the standing dumbbell press. If the barbell is such an effective apparatus, then why is it recommended to perform the standing press with dumbbells? The fact is that for a standing barbell press you need either a power frame or racks so that in the initial position the bar is at chest level.

Standing Dumbbell Press

Quality squat racks cost a lot of money. This is an excellent sports equipment for professional strength athletes, but they are rarely used in regular fitness.

There is another way to “deliver” the barbell to its starting position - an exercise called a barbell clean. Of course, on light weights you can use a regular barbell curl with a reverse grip. However, sooner or later the weight of the burden will increase; throwing the barbell onto your chest this way will become difficult (and traumatic).

For those who do not know what a “barbell clean” is, I’ll explain: this is an exercise in which you need to lift the barbell from the platform to the level of the racks (chest) in one quick movement. A very good exercise, but it requires good coordination and many years of practice.

Barbell Chest Raise

Those who disagree with this statement usually use poor technique or, even worse, teach poor technique to others. Yes, experienced athletes or professional bodybuilders are able to learn the technique of any exercise in a short period of time. The average fitness enthusiast can't do that. In addition, getting injured is not part of a general physical training program.

Again, to keep things simple, we'll use dumbbells. Moreover, beginners can start with one-arm dumbbell press. In this case, both hands are used to lift the projectile to shoulder level. This way you can lift even a very heavy dumbbell.

One-arm dumbbell press

Let's look further. If you can bench press a 35-pound dumbbell, then you certainly have the strength to lift it onto your chest with both hands.

The one-arm dumbbell press allows you to get rid of imbalances in muscle development - here the difference in strength between the right and left hands immediately becomes obvious. To maintain balance in a dumbbell press with one arm, the muscles of the torso are activated (and this is an additional plus).

Now supporters of minimalism will decide that to develop strength it is enough to have only two mandatory exercises in your arsenal, but... this is not so. This approach doesn't work in the long run. The standing press and deadlift are excellent exercises for developing strength. But you can’t limit yourself to them only.

Take, for example, baseball players - after all, they do not only play baseball to stay in shape. In fitness, everything is exactly the same: you should perform different exercises for proportional muscle development and prevent injuries (which are inevitable with an unbalanced training program). Fortunately, the list of recommended exercises is not too long.

You should focus on five areas:

1. Press (examples: bench press, military press, push-ups)
2. Rows (examples: pull-ups, bent-over rows, lat pull-downs)
3. Quadriceps (examples: barbell squats, dumbbell squats, front squats)
4. Hamstrings (examples: Romanian deadlift, supine leg curl)
5. Abs (examples: hanging leg raises on the bar, torso lifts, side bends with dumbbells)

I usually call these areas the "five pillars" of strength training. To keep your training program balanced, take one exercise from each group and perform them in two to three sets three times a week. For example, you can conduct comprehensive training for all parts of the body on Mondays, Wednesdays and Fridays.

Looking at these “five pillars”, men are probably looking for barbell curls, and women are looking for exercises for the buttocks. All I can say is that while I get paid to instruct strength training, you continue to wonder why your biceps are barely 30cm in circumference after years of bombing your arms several times a week.

Doing a lot of isolation exercises is the wrong way to go. Only basic exercises can provide serious results. Men, your arms already get a tremendous amount of work from bench presses, pull-ups, and rows; they grow precisely from such exercises. Women, your quads, hamstrings, and glutes are maximally recruited by squats and deadlifts. Why do you need isolation exercises?

In strength training, performing basic exercises is the most effective technique. This is especially true for ordinary fitness enthusiasts who do not have the slightest desire to spend their entire lives in the gym.

Below is an example of a strength training program as part of general conditioning:

Monday

• Perform set A-1, rest for one minute, then perform set A-2. Rest for one minute, then begin Set A-1 again. Perform the required number of approaches.
• A-1:
  One-arm dumbbell press 2x6 (two sets of six reps)
• A-2:
  Pull-ups or lat pulldowns 2x6
• Perform set B-1, rest for one minute, then perform set B-2. Rest for one minute, then begin Set B-1 again. Perform the required number of approaches.
• B-1:
  Deadlift 2x5 (bend your knees as much as possible to engage your quads and glutes. Your hamstrings will also get a decent workout)
• B-2:
  Slow and controlled 2x10 sit-ups (four seconds positive, two seconds negative)

Wednesday

• Perform set A-1, rest for one minute, then perform set A-2. Rest for one minute, then begin Set A-1 again. Perform the required number of approaches.
• A-1:
  Standing Dumbbell Press 2x6
• A-2:
  One-arm dumbbell row 2x6 (each arm)
• Perform set B-1, rest for one minute, then perform set B-2. Rest for one minute, then begin Set B-1 again. Perform the required number of approaches.
• B-1:
  Dumbbell Squats 2x6
• B-2:
  Lunges with 2x6 dumbbells (each leg)

Friday

• Perform set A-1, rest for one minute, then perform set A-2. Rest for one minute, then begin Set A-1 again. Perform the required number of approaches.
• A-1:
  One-Arm Floor Press or 2x6 Flat Bench
• A-2:
  Pull-ups or lat pulldowns 2x6
• Perform set B-1, rest for one minute, then perform set B-2. Rest for one minute, then begin Set B-1 again. Perform the required number of approaches.
• B-1:
  Deadlift 2x5
• B-2:
  Hanging Leg Raise on 2x10 Bar

The program presented above is one option. You can limit yourself to, for example, two days of strength training (Monday and Thursday) or perform each exercise in three approaches. Or you can focus on your upper body on Monday-Thursday and your lower body on Tuesday-Friday.

In any case, you should build on the specified training program if your goal is to improve your overall fitness. You need to do the program for four weeks, after which you should change the number of repetitions or choose other exercises.

Working with your weight

There are two main variations of a bodyweight training program for beginners:

• ladder,
• repeats of circles.

The first option involves achieving a certain value in several approaches. For example, in the first lesson they did 2 pull-ups, in the second - 3... and at this pace up to 7. In the next lesson, the goal becomes more difficult - 9 times.

In the second variation, the exercise is divided into cycles and repetitions. For example, 25 pull-ups - for 4-5 circles.

When extreme approaches are performed, there should be a slight burning sensation in the muscles. But beginners shouldn’t overload them. It is optimal to reach 80-90% of the maximum.

In general, the following general physical fitness exercise plan for beginners should be implemented:

This is an approximate load. It may vary. But beginners, one way or another, must comply with the following criteria:

1. Smooth increase in load.
2. Availability of regular training.
3. Healthy sleep and nutrition.
4. Reporting on achievements for the month.
5. Complete restoration of the body.

Recovery

So, we come to the last “pillar” of the general physical training program - recovery. (Just in time, because you will definitely want to take a break after reading such a long article.) We live in a society of busy people. The busier we are, the higher our social status.

We despise laziness, although the percentage of obese people in our country is growing. Work gives us a fulfilling life. But the ability to enjoy all its joys directly depends on the body’s recovery program. Just as a car requires repairs and maintenance, our body needs periodic rest.

The most important component of a recovery program is adequate sleep. The problem of lack of sleep is widespread in our country. It’s not for nothing that there are coffee vending machines on every corner. In the hope of deceiving nature, we steal our sleep by using artificial stimulants - over time, this leads to problems with the adrenal glands.

The importance of deep sleep is due to several reasons: firstly, we see dreams, which are necessary for normal mental health and peace of mind; secondly, the body produces large quantities of anti-aging hormones (testosterone, dehydroepiandrosterone, pregnenolone and growth hormone); thirdly, during sleep, processes of restoration and replenishment occur in the body.

Lack of sleep literally accelerates the aging of the body (the less you sleep, the faster you age). Chronic lack of sleep negatively affects not only our health, but also the people who surround us, because we vent our aggression and discontent on them.

One of the reasons for poor sleep quality is the inability to deal with stress. The source of stress is not the events occurring in a person’s life, but his attitude towards these events. Our perception is to blame for everything.

You need to constantly work on yourself to learn how to overcome stress. Meditation is best for this. There are various meditation techniques. You can, for example, practice qigong or tai chi. Or just walk around the city, watching your breathing.

It is not necessary to sit in the lotus position and recite mantras; For example, after training or before bed, I go out to get some fresh air and also listen to calm music.

While the music is playing, I take deep breaths through my nose. During such meditations, I almost always fall asleep, and when I wake up, I feel a surge of strength. Meditation is not a fad. Wise people have been practicing this technique for many millennia. I recommend everyone to use meditation in their training program.

There is another effective component of the recovery program - massage. A good weekly massage does wonders for our muscles and also improves our overall well-being. If it is expensive for you to visit the massage room every week, you can do it once every two weeks. As a last resort, you can go to a massage therapist once a month. If you can’t afford this option, give up cable TV and mobile communications... or find a job with a higher salary.

The quality of the massage depends on the specialist who does it; You may have to visit several massage parlors until you find your massage therapist. A qualified specialist conducts a massage session taking into account the characteristics and wishes of a particular client.

The last element of the recovery program - which doesn't cost a dime - is deep breathing. As soon as you feel stress increasing, start breathing deeply. On the count of five, inhale through your nose, hold your breath for ten seconds, then exhale on the count of five. Try to breathe slowly and intensely, holding your breath as long as possible.

As the famous bodybuilder Steve Reeves said, deep breathing increases the level of the happiness hormone - epinephrine. A person gets a high without external stimulants. Animals have this at the level of instinct; they always breathe deeply.

As I write this, my dog ​​Mona is laying down on the floor doing a “breathing therapy session”; breathing is performed more by moving the abdomen rather than the chest. Mona always breathes deeply. In stressful situations, a person holds his breath. It is not right. The level of stress in the body only increases. You should always breathe deeply and freely.

Children's question

If you have the opportunity to exercise at home with your children, be sure to take advantage of it. A set of general physical fitness exercises for children at home can be as follows:

During these exercises, the child should take 1-2 sips of water every couple of exercises. Daily drinking regimen – 1.5 l. Also, 1.5-2 hours before physical education, the child should eat food rich in complex carbohydrates. After the entire program, a meal is required after 35-40 minutes.

Exercises for a thin waist

All girls dream of a thin waist, but the desired result can only be achieved through persistent training. Exercises aimed at correcting the female figure are developed by leading fitness trainers.

A set of exercises for a thin waist should be performed in several approaches.

There are quite a lot of exercises, here are the most effective ones:

1. Lie down on the mat and assume a side plank position. Lean on your arm, bent at the elbow, and raise the other up. Slowly lower your hips down, trying to touch the floor with them. Try to keep your feet together. Perform 10 times on each side.
2. Leaning on your elbow joints, position your torso parallel to the floor. Lift your elbow off the floor, stretch your knee towards it 10 times on one side, then the other. Tighten your abdominal muscles as much as possible.
3. Lie on your back. Place your hands on the floor on both sides, perpendicular to the body. With your legs bent and raised up, trying not to touch the floor surface, lower yourself as low as possible, bringing them closer to the floor surface alternately from one side and the other about ten times.
4. Staying on your back, with your legs straight up, make 15 circular movements in each direction, trying to lower your legs lower each time. The hands still do not participate in the movement, but lie motionless on the floor.
5. Take a standing position. Place your left leg, the supporting one, forward, and place your right leg, keeping it straight, diagonally behind it. Extend your right arm as high as possible, feeling the muscle tension. Bend in the opposite direction for 30 seconds, while exhaling forcefully with each bend.
6. Place your feet together and clasp your arms above your head. Bend 15-20 times in the same direction, exhaling forcefully, trying to perform movements in the same plane.
7. Stand with your legs spread wide. Place one hand parallel to the floor and try to stretch it to the side as far as possible, while the other hand participates in tilting in the same direction. With each bend, we forcefully exhale air from the lungs. The duration of the exercise is about 30 seconds.
8. Repeat these 3 exercises on the other side.

Remember! All exercises are performed in the same plane, do not lean back or forward.

When performing movements, try to retract your stomach as much as possible.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.

Regulatory block

Each age group and category of athletes has its own standards that must be achieved. In other words, these are standards.

For example, high school students must cover 100 m in 13.8 or 14.2 seconds (these are grades above 3). The norm for boxers at a similar distance is 12.2 and 12.5 seconds. These are indicators for ratings 5 ​​and 4, respectively.

3 km run. For schoolchildren the norm is 12.2 and 13 minutes. For boxers: 10.21 and 10.57 min.

Pull-ups on the horizontal bar: final grade schoolchildren – 14 and 11 times. Boxers: 31 and 24.

How are training programs different?

Training program for girls who want to lose weight

Combine strength and cardio training. The latter will allow Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults to spend more calories, and strength exercises will pump up muscles and help a thin body look even cooler.

• How often to exercise. To reach your goal, set aside time each week for 3 strength training sessions and 2 cardio sessions. The latter can be of two types: 30–60 minutes on cardio equipment or 20–30 minutes of intense circuit training if you are not ready to go to the gym five times a week.
• How much exercise to do? Unless otherwise directed, do 5 sets of 6–12 reps.
• How to eat. Create a calorie deficit: spend more than you consume.

Training program for girls who want to build muscles

If you don't have extra pounds, eliminate cardio exercises and focus on strength training.

• How often to exercise. Plan 3 of these workouts per week with at least 48 hours of rest in between.
• How much exercise to do? Unless otherwise directed, do 5 sets of 6–12 reps.
• How to eat. Add more protein-rich foods to your diet or buy protein powder. To build muscle, you should consume 2 grams of protein per kilogram of body weight.

Training program for girls who want to be in good shape

You need both cardio and strength training. The first will help you become more resilient, pump up your heart and respiratory system. The second will make you stronger.

• How often to exercise. Count on 3 strength training sessions per week. At the end of each session, exercise on cardio equipment for 15–20 minutes.
• How much exercise to do? Unless otherwise directed, do 3 sets of 6-12 reps.
• How to eat. Try to eat a healthy diet, eating more vegetables and fruits and at least 1.8 grams of protein per kilogram of body weight.

If you have cardiovascular or musculoskeletal problems, consult your doctor before going to the gym. If you have old injuries, problems with the spine, or joint pain, it is better to find a good trainer.