Good day, Soldiers! The next article of our project will answer a question that sounds something like: “How to increase the impact speed”? That is, we will try to describe the corresponding training, the exercises of which allow you to solve this issue very, very effectively.

The exercises below are typical of secret clan combat systems and are practically unknown in our time. The reason that “old exercises instead of new ones” are described here is that they are much more effective than modern ones. As a result, the fighter will be able to raise his speed capabilities to a very high level.

At one time, having an interest in modern methods of increasing the speed of strikes, I looked at a sufficient number of sites and blogs. What immediately caught my eye was the uniformity, limitedness and lack of creativity of the exercises that migrate from site to site. But what was really in abundance was various medical terms, formulas and other crap that didn’t help a person one iota closer to the desired goal, that is, actually helping a fighter increase the speed of his strikes.

From my point of view, a person is burdened with an abundance of “leftist words” solely for the reason that they cannot offer anything concrete in return. This is especially noticeable in books on the Kadochnikov System: you open a section devoted, for example, to the issue of psychological preparation and you literally begin to “drown”: terms, some theories, formulas, etc., etc.... How many times have I tried to “wade through” all this, but the brain simply “blurred” and began to fall wildly into sleep.

If this continues in the future, then such a method of presenting material will finally discredit the system, since the “degree of trust” in the IC has long been “sweeping down like a rapid jack.”

1. Why is it speed?

In short, “The higher the speed, the more technical actions will be carried out per unit of time, the less chance the enemy has.” The increased speed of striking, accuracy and endurance, multiplied by compliance, will give a completely new quality to absolutely any attacks, since the enemy will not have time to react at all. In essence, these four components are an almost universal formula for self-defense without weapons!

There really will be no equal! After all, having learned to work at speed while observing the principle of “free touch distance,” you can easily block, dodge or avoid any attacks delivered from a greater distance. After all, the enemy will need to take at least a small step in your direction. The combat path lengthens, and accordingly, the effectiveness of the attack decreases: both in terms of speed and surprise.

2. Training.

Below are seven highly effective exercises. You can sweat over the first four alone, even until you lose your pulse. The fifth, sixth and seventh are practiced exclusively with a partner. I know that for many, finding an intelligent partner is a very difficult task, but the issue must be resolved in a positive way, because only in this case will progress take leaps and bounds.

But at the beginning, before the exercises, descriptions will be given of the location of the zones, the massage of which, although the speed of impacts does not increase, prepares the muscles and ligaments for this kind of work, significantly reducing the risk of injury.

Adaptation of muscles and ligaments to speed with a special massage.

Before we start talking about increasing the speed of any strokes, I will describe a preliminary massage that must be practiced in the first few months of training before you master the skill of high-speed movement “as such.”

Its task is to prepare muscles and ligaments for upcoming high-speed loads. And you need to practice it every day quite often: up to ten times. Of course, each such micro-training is not very long: so... about a minute or two. The main thing is, “it was a mistake,” as they say, but always with internal concentration on the essence of the exercise. Such concentration in the future will significantly increase the effectiveness of massage actions, since the appropriate mood is developed

1. Working on the area of ​​the sixth-seventh cervical vertebrae.

Finding this zone is very simple: if you tilt your head forward, the most protruding vertebra will appear on your neck. Below it, at a distance of approximately the width of the palm, stimulating work is carried out, which perfectly prepares the tendons and muscles of the body for future speed and strength work. The massage is performed with rather harsh rubbing movements of the palm interspersed with small taps with the fist, however, carried out within the limits of comfort.

2. Working on the area under the navel.

The impact is carried out with fingers, slightly bent and folded so that their tips form, as it were, one line: that is, they do not stick out relative to each other. These unique platforms, formed by the fingertips, are used to tonize by providing a slight vibrating effect on the zones and points below the navel immediately behind the navel and at a distance of up to three cuns on both sides of the body. As you do these pressures, feel a kind of muscle belt encircling the body.

3. Working on the leg areas.

The areas that should be worked on are those starting immediately behind the knee joints: above and below them. The movements must be quite powerful and must be performed with appropriate fist shapes, simultaneously from both sides in antiphase.

In the same way, the zones located at the width of four fingers from the lower protruding bones of the ankle are being worked on, outside and inside.

4. Working on hand zones.

First of all, mention should be made here of such a method of increasing the speed of strikes as transverse strapping of the palms. The palms are tied in the middle and periodically clenching them into fists, the person achieves stimulation of the zone, which is located on the side of the edge of the palm in the depression when the little finger is bent.

Massage actions are also carried out on the wrist joints, interspersed with their strong compression: as a result, the bones should seem to come out a little from the joint capsules.

5. Working on the elbow areas.

Working on painful areas located above the elbow areas from the outside and inside, approximately in the same way as was done when massaging the knee areas, as already described above. These zones are detected when the forearm is bent at ninety degrees, with the palm facing up. With the other hand we clasp the elbow joint a little higher and look for two rather painful areas and then work on them.

1. Exercise “Speed ​​load on all muscle groups.”

This is the first exercise in the series “how to increase the speed of your strike.” Its essence is to “increasingly” make any movements that you can think of. You learn to move at speed “in general,” and not just along a specific trajectory. The breathing is as follows: you first forcefully breathe until a weak feeling of oversaturation of the body with air arises, and then, with a gradually increasing speed, you begin to move - at the same breathing rhythm.

There are no restrictions on movement, but you should remember about the tendon-muscular system. Remember in the same way as there is a high probability of losing your heart. Therefore, the exercise should not be forced: after all, in order for it to be considered completed, you must be able to move at the maximum possible speed for about fifty minutes, and this often takes several years.

How is speed work usually performed in different sections? A person first studies some kind of combat movement, and then begins to hone it for speed. But the main “jamb” of this method is that it develops a certain trajectory, but what is “on the sides” remains untouched.

You cannot truly increase the speed of your strikes by practicing only some individual actions. It is necessary to work with all the movements that the human body can make, and it remains to be seen what movement may be required in combat.

In the exercise described, almost all muscle groups of the body are worked out, which, by the way, is very important in a “street” situation, where there is no conditioning, but very often “accidents” to which you are looking for the corresponding “key”.

Five undeniable advantages of the exercise:

Specific endurance for combat is formed. It will be enough to learn to move at speed for at least five minutes and there will be no competitors in the fight. No running can replace this type of training.

The speed itself will be several times higher than that of the enemy. You will be faster than boxers and this is not an exaggeration!

The exercise removes the well-known feeling of “hitting hard”: the limb seems to be filled with cement and does not obey volitional orders.

You can start building speed now, rather than waiting until you’ve mastered a certain shot. After all, speed is developed on the basis of already existing natural human movements.

People who are far from martial arts can train for speed in this way. Just don’t rush: health comes first!

2. Exercise “Movements like in water.”

This exercise also perfectly increases speed: not only of strikes, but also of movements in general. This type of training has already been described in detail in, as well as in the “Lessons”. Only in the article was it presented in the form of an intuitive qigong complex for beginners, but this should not be confusing, since many exercises are multi-sense and give the desired effect, depending on what the performer is focused on. During the training, if he listens to his own feelings, sensitivity, perception, and energy will develop. He will begin to concentrate on the work of muscles, various aspects of the work of the tendon-muscular system and other wisdom - and now he is already working on the movements themselves, developing their smoothness, continuity, and the ability to switch from one movement to another.

By practicing this exercise for quite a long time, you can work out absolutely all body movements very efficiently and, most unexpectedly, significantly increase their speed.

However, the surprise here is only at first glance. After all, when you work on movements, you polish their trajectory. A trajectory is a set of micro-movements, or rather, their absence, since the main movement has not yet been staged. By training, you develop these same micro-movements, as a result of which the movement proceeds in a well-established manner, which means its speed increases.

It is very easy to check the movement for micro-movements. To do this, it is enough to make any movement at a very slow speed. If you notice that when performing a movement, it moves as if with small jerks, swaying from side to side and other, not entirely incomprehensible “effects”, then this means only one thing: the movement is “raw” and the body does not listen to the brain, constantly trying "turn to the side." Hence, it still requires elaboration, including at slow speed.

3. Exercise “catch a fly.”

Just don’t laugh) It’s funny, of course, chasing insects, but if this activity will help increase the speed of strikes, then why not? In addition, having mastered the exercise, you can easily intercept whatever you want: a falling leaf of a tree, some piece of paper, as well as enemy attacks. In addition, many technical nuances are realized, for example, the need to “hunt” in a lower position, otherwise there will be no reserve for movement.

When you learn to catch an insect, the exercise can be significantly complicated by setting yourself the task of hunting with certain combinations of fingers. Such training simply perfectly develops fine motor skills of the fingers, forcing the necessary muscle fibers to work, which is very important for activating the cerebral cortex.

4. Exercise “Have time to intercept.”

Training worthy of Bruce Lee! The essence of the exercise is to hold an object, release it, carry out an attacking lunge and manage to intercept the falling object before it hits the ground! The attacking lunge is carried out with the hand that holds the object.

This exercise can be mastered in stages, starting with holding a light object, because it is much easier to intercept it in the reverse movement: in fact, a brick will fall faster than a fountain pen... And a fountain pen is faster than a piece of paper... And a piece of paper is faster than a feather... Starting with a feather and By slowly increasing the weight of the object being held, you can increase the speed of your own attacks for many years due to the fact that the requirements are becoming more stringent all the time.

This type of exercise is good because it is impossible to “slide” or work “carelessly”: either you managed to intercept the object and it did not fall, or you did not have time and it crashed to the surface.

5. Exercise “blink strike”.

An excellent exercise that helps build literally super speed. Its meaning is to have time to touch your partner at the moment when he blinked. Your partner blinked - you touched him. You need to learn to fit in that short period of time while your partner’s eyes are closed.

It seems to be a game, but the combat meaning is obvious: when a person blinks, at that moment he, therefore, does not see: after all, his eyes are closed. It is during this short period of time that a blow is delivered, for example, a cutting movement of fingers across the eyes. Or a lunge to the throat. The benefits of the exercise are undeniable. After all, you ensure that your blow will be invisible to the enemy. And in fact: how can you notice it if your eyes are closed for a brief moment of blinking? And in order to complete the strike, you simply need to fantastically increase your speed capabilities. Another advantage of the exercise is that a person blinks almost unconsciously and, let’s say, chaotically, which will add an element of naturalness to your training.

At the same time, the skill of carrying out a blink attack will also be developed: the person blinked - you managed to strike at that time. Of course, in order not to bring down everyone, an appropriate attitude is needed, where is peaceful life and where is the combat situation.

6. Exercise “Have time to defend yourself.”

As I already said, if the principle of “free touch distance” is observed, the person being attacked will not be able to defend himself “in principle.” We will use this effect to significantly increase the speed of our strikes.

True, there is a small nuance here. When you develop protection from such a distance, the partner conducting the touch strikes needs to stand at a distance slightly greater than his “reaching” distance. Ideally, he should be at such a distance that you can defend against about half of his attacks at full speed. After all, if your partner works from the “reaching” distance, then you will not have time to defend yourself from a single blow, and then what is the point of the exercise? What’s the point if you miss “touch attacks” over and over again, batting your eyes every time and swearing terribly?

Of the main points, the following should be noted. You will have time to defend yourself from attacks only if you abandon the standard arsenal of defenses and begin to act with the movements that your body will generate as it tries to avoid pain. Pain is the second point and it is necessary, otherwise the body will not activate its protective potential inherent in it by nature. And we remember that there is no need to hit as hard as you can - spontaneous defense can be activated simply by scorching slaps on the skin.

7. Exercise “Have time to pick it up.”

Another interesting exercise from the series “how to increase the speed of a strike” and, unlike those described above, it is quite often mentioned in sources devoted to martial arts and hand-to-hand combat. Your task will be to have time to take something from your partner’s palm before he clenches it into a fist. Accordingly, the palm does not have to be placed at the same level all the time (usually this is the level of the belt), but it can be at the level of the head, shoulders, etc.

3. Results of speed training.

This magnificent seven exercises will allow an interested person to increase the speed of his own strikes, raise his speed level to a level that will be perceived by many as incredible. Moreover, the more you progress in the art of expanding your speed capabilities, the more interesting discoveries will be made. For example, when fighting a duel, you will simply be amazed at how much the enemy’s movements resemble the movements of a sleepy fly. But to achieve this effect, training and practice are necessary. And subsequently it will be impossible to relax, because there is no speed limit.

In addition, knowledgeable people say that over time, when speed capabilities exceed a certain level, a person will begin to perceive the world around him somewhat differently. Whether this is true or not, we’ll see, but the fact that working at speed already expands the range of perception of the world around us is a fact. There was a time when I didn’t train and, accordingly, my speed dropped sharply. So, the impression “in life” was that I was shackled, literally “a man in a case.” Of course, people simply don’t notice this, because they live with this feeling all their lives, but as someone who is familiar with other conditions, this “psychophysical tightness didn’t hit me at all.”

4. "Trigger for speed."

Finally, the time has come to touch on one nuance regarding increasing the speed of strikes. A skill where the body is trained for speed and can move quickly is not enough. It is also necessary to develop a “trigger” for the speed itself.

What it is? I’ll explain with the example of a car. Everyone knows that in addition to such characteristics as the maximum possible speed, a car also has another indicator. This is the time that the car needs to spend to reach the same speed declared by the manufacturer.

As if there was already an article on this topic. Absolutely the same thing applies to humans. In addition to the speed itself, a person needs to learn how to “gain it” as quickly as possible. That is, you need to learn how to quickly switch to combat speed from a “cold” state.

How to learn this trick? One possible solution is controlled emotion. As an example, here we can cite boxers sparring. So, if one of them misses a small blow to his own pug, then he, accordingly, has some kind of emotional outburst, due to which the necessary activating substances are released into the blood. This leads to the fact that he will reach the required speed faster than his opponent, who has not yet “grabbed it”.

In a real fight, it is highly not recommended to miss the enemy’s blows, and therefore it is necessary to learn other methods. One of these methods is the ability to swing the “emotional pendulum.” In everyday life, the skill of emotional development is even more valuable than in battle, since a fight is a rather rare phenomenon. And in life, the skill can be used in many cases, for example, to quickly wake up or relieve drowsiness.

There is no particular point in going into the details of such a buildup for two reasons, because: a) To begin with, it would be good to understand the above information. b) Some nuances of such work have already been described in week twelve.

5. Articles a short summary:

1. The given list of seven exercises taken from the arsenal of ancient clan combat systems, plus a small massage complex borrowed from there, will allow a hand-to-hand fanatic to raise his speed characteristics to a level unattainable for others.

2. The ability to fit an attack within the speed limits of the enemy’s blink will allow you to carry out attacks with wild speed. Trained combat endurance allows you to maintain a high-speed pace for a very long time. Taken together and taking into account the principle of “free touch distance”, the fighter’s personal motor sphere will expand significantly, which will lead to the ability to carry out lethal attacks from a slightly greater distance with the same effect: as a result, it will be impossible to defend against them!

3. An unexpected bonus will be the effect when any enemy movements begin to be perceived as if they were a snail's.

4. But all this is subject to real training. But real speed training is accompanied by microtraumas and strains of muscles and tendons (the above massage will help here), as well as liters of sweat, which is also unpleasant. In addition, there is a phenomenon of mental nature: a person treats speed exercises as very hard work. That is, he simply does not like “speed”, it is unpleasant for him. From my point of view, this is the body’s subconscious defense against the upcoming exit from the “comfort zone.”

The accuracy of moving the human body in space and making movements with arms, legs or fingers in relation to commands coming from the brain depends on coordination of movements and dexterity. These skills begin to develop in childhood, but they can be improved.

Simple actions to improve coordination

To develop coordination of movements, there are physical exercises, but in addition you can perform simple actions even in everyday life. For example, when traveling on public transport, learn to maintain your balance without handrails, but do not move too far from them and be prepared to protect yourself. And never miss the opportunity to run with your child or play active games with him.

Exercises to develop coordination and dexterity are recommended to be performed daily, devoting 15-20 minutes to exercise. Below we will look at more than 10 coordination exercises, from which you can choose several that are suitable. Start with simple ones, but gradually make the task more difficult for yourself. Our coordination exercises are designed to develop dexterity in the arms, legs, or whole body.

Hand coordination training

To perform the first exercise, you need to place the palm of one hand near your head, and hold the other opposite your stomach (approximately 10 cm away). Then you need to touch your head with your first hand, and with the second start to describe circles around your stomach. At first, these simple hand movements may be difficult for you, but gradually you will develop dexterity and coordination, and you will be able to perform different actions with both hands.

The following exercise for developing dexterity and hand coordination, suitable for adults and children, involves rotating the arms in different directions. In this case, you need to touch your hands to your shoulders, performing circular movements with your elbows. You are probably familiar with this warm-up exercise from school. Try to simultaneously perform 10-15 rotations with your elbows in different directions: one clockwise and the other counterclockwise. It's not as easy as it seems, but with these movements you can develop not only coordination, but also dexterity.

Another interesting exercise for manual dexterity and motor skills involves describing different figures in the air. Stretch both limbs forward in front of you and begin to describe one geometric figure (for example, a circle) with your left hand, and another with your right hand (for example, a square). These exercises may seem overwhelming at first, but regular practice will help you develop your skills to the next level.

Among the more complex exercises for developing dexterity and coordination is juggling. Take a ball in both hands and begin to alternately throw them up and catch them: the right hand throws, and it catches, and the same with the left. Then the agility exercise can be complicated: the left hand throws, and the right hand needs to catch, and vice versa. Then you can add a third ball and start learning juggling. This is not easy to learn, but with regular practice you will quickly improve your skills.

Exercises for coordination and leg dexterity

Coordination and leg dexterity are especially important for football players, who perform special exercises during training to develop these skills. With their help, you will learn not only to maintain balance, but also to perform the most complex and fastest movements with your legs.

The first exercise is the classics known to everyone since childhood. You can draw cells on the ground, buy a special fitness ladder, or visually divide the floor into several squares. To start, you need to stand on two feet, about shoulder-width apart, and then jump forward and land on one foot (for example, your left one). Next we push off and land in front again on both feet, and with the next jump we land on the right foot. And so we continue, performing the exercise faster and faster each time.

Next, we switch to more complex jumps, starting again with feet shoulder-width apart, and then take two steps forward with both feet. Next, we step forward and left with our left foot, and forward and right with our right, and then with our left foot forward to the right and with our right foot forward to the left (return to placing your feet shoulder-width apart), and so on in a circle.

The exercises described above are good for developing dexterity, but if you want to focus specifically on coordination, try this: sit on the edge of a chair or sofa and stretch your legs forward in the air. Start moving one leg up and down, and the other left to right. After this, complicate your task by tracing different geometric shapes.

Development of overall coordination

Now let's look at 5 gymnastic exercises to develop coordination of the whole body, for which you do not need special equipment:

• We stand on one leg, spread our arms to the sides and maintain balance. If you can easily cope with this task, try it.
• Standing on one leg, jump up and land on the other, and then vice versa.
• You can do an exercise to coordinate with the ball: stand against a wall on one leg and start throwing the ball at it, and after bouncing, catch it and throw it again.
• Stand with your arms and legs crossed and then jump to switch them and land, then repeat.
• Stand up straight and take one leg bent at the knee to the side, and rise on your toes on the other. Smoothly return the raised leg to the floor and make a similar movement in the opposite direction.

How to develop dexterity and coordination in children?

The described complex is suitable for adults and teenagers, while other workouts are suitable for young children and preschoolers. It is better to start developing dexterity and coordination from an early age, since children are easier to train.

At the age of 2-3 years, children have minimal motor experience and coordination is poorly developed, so the first exercises should be as simple as possible:

• line walking;
• stepping over an object;
• squats;
• tilts in different directions.

At 3-4 years old, to develop dexterity and coordination, you can start walking with him along a log or curb, teach him to climb on and off a bench, quickly go around various obstacles and run like a snake. But do not forget to insure your baby so that the child does not get injured.

For preschoolers aged 5-6 years, more complex exercises are needed that develop general coordination and fine motor skills. Ask your child to stand up, close his eyes, extend his arm forward and then touch his nose with his index finger. Also continue to walk with your baby on logs, benches and curbs, teach him to go up and down stairs, but make the task more difficult by raising his arms above his head, folding them across his chest, or stretching them to the sides.

Exercises for schoolchildren aged 7-8 years for coordination and dexterity are even more difficult to perform. For example, when walking on a log or curb, ask your child to squat down and turn around. Each training session for a child should be like a kind of game, so try to captivate and interest him. You can add simple exercises intended for adults, which were described above.

How does hand-eye coordination develop?

To develop hand-eye coordination in preschoolers or schoolchildren, you can also use special exercises. Poor motor skills make it difficult for a child to trace shapes, draw pictures based on a model, and perform other simple tasks. Because of this, the baby’s performance decreases and it is more difficult for him to learn to write.

To develop coordination of visual and motor functions in primary schoolchildren or preschoolers, you can perform the following simple exercises:

• draw geometric shapes and more complex objects;
• complete the pictures;
• trace images along the contours;
• hatch images within the boundaries of the outline;
• pick up small objects using the index finger and thumb, index finger and middle finger, thumb and little finger.

Gradually, the child's skills will be trained, and his coordination and dexterity will be noticeably improved.

One of the important skills that we must master when doing gymnastics is the ability to work without undue stress. By relaxing your body before each exercise and focusing your attention on the part of the body you want to work on, you will learn to get into the correct position and then maintain it while performing the movements without undue tension. You need to tense just enough to be able to perform the required movement. Injuries usually happen when you unnecessarily strain all the surrounding muscles.

There is, however, a difference between relaxation and complete “detachment” - the latter will lead to sloppy movements and a state of collapse. The secret is the right combination of relaxation and concentration.

2. Concentration

"The body is created by the mind."

Joseph Pilates was very fond of this saying of the German writer Friedrich von Schiller. The ability to constantly keep thoughts on the part of the body that is being worked on is in itself a sufficient achievement; It will take time to learn this, but it will pay off in the future. Gymnastics, which includes the mind in the work, brings much more satisfaction and is much more relaxing than such classes where thoughts remain in the locker room!

If you think about it, you will undoubtedly agree that every movement originates in the mind - not in the muscles, not in the bones, but in the cerebral cortex. Typically, we unconsciously visualize the upcoming movement, and then the nervous system itself selects the correct muscle coordination necessary to complete the task. In many cases, this does not require conscious thought at all - after all, we do not need to teach our legs to walk!

Some other tasks require significant concentration at first, but over time can also be performed on an unconscious level. Think about how attentive and focused you were behind the wheel when you learned to drive, and compare how automatic those movements became after some practice. As you gain experience with the Pilates method, you will find that you automatically “know” what your body is doing, where your arms and legs are. Your muscles are reprogrammed. However, you need to beware of going completely on autopilot because you won't make any progress this way. The exercises suggested here, which may seem very simple at first, actually have several levels. Doing them correctly will ensure that they are challenging enough.

The mind can play another role when doing exercises. By using mental imagery, you help the central nervous system select the correct combination of muscles to perform a particular movement. In her book Ideokinetics and the Potential of Human Movement, Lulu Swigard clearly describes how visual imagery helps retrain the body to use certain muscles. For example, if you want to stand up straight, you will achieve better results by imagining yourself being pulled upward by balloons attached to the top of your head than by simply telling yourself, “Stand up straight!” We very often use such images in the body control method to ensure correct movements.

3. Coordination

Closely related to the ability to concentrate is the ability to coordinate one’s movements. You must be aware of both what you are doing and what you intend to do. Your "body sense" or, more correctly, your kinesthetic sense can be greatly enhanced through the body control method.

Your entire body is riddled with sensory nerves that can register where your arms and legs are, for example, and what they are doing. These nerves are extremely important for the coordination of movements, as they send appropriate messages to the brain, based on which appropriate decisions are made. In the brain, the cerebellum is responsible for controlling movements, coordination and posture. It must have information not only about what place in space you currently occupy, but also where you were before and where you want to be. Imagine standing on an escalator: when your foot takes a step forward, your brain expects the movement of the escalator and takes it into account, but if suddenly the escalator does not move, you lose your balance.

To develop your kinesthetic sense, you must listen carefully to the messages sent by these sensory nerves and be able to interpret them correctly. Then the central nervous system will be able to select the best possible combination of muscles for further action. At first you work by trial and error. Gradually, your movements lose their former clumsiness and become more refined and smooth. This process of developing communication channels between the mind and body is very important. It will be useful not only when performing gymnastic exercises, but also in everyday life.

When you start doing these exercises, you may feel like your arms and legs have a mind of their own. You think your leg is bent, but in fact it is extended! However, you will gradually gain the necessary level of control over your body, although at first it may seem impossible - because the instructions are so complex, and there are so many things to think about at once (“How can I lift my leg, arch my back, tuck my leg, and stretch my neck at the same time?”) . Humans naturally have a certain amount of motor coordination, but fortunately it is a skill that can be learned.

Body control will very soon become a reality for you.

4. Alignment

The body is a closed system: if one part does not function well, the entire structure suffers. Imagine a building built on an uneven foundation. It is clear that this will affect its stability. And besides, this will significantly affect the entire interior decoration: plumbing, electrical wiring, plaster, etc.

The state of your posture also affects your health and well-being. View your body as a structure made up of several building blocks.

You can easily see the consequences of misalignment

For a muscle to contract effectively, the muscle opposite it must be able to lengthen and relax.

Your body is designed in such a way that its weight is transmitted through the center of each vertebra: the weight of the head - through the center of the first vertebra, the weight of the head and the first vertebra - through the center of the second vertebra, and so on - through the entire spine to the center of the pelvis, and then through the knees, legs and feet . If, as a result of injury, poor posture, or improperly performed exercises, the force of gravity shifts back, forward, or to the side, this creates additional stress in the joints, bones, ligaments, etc. When moving bones, muscles always work in groups. They can only pull, not push. To cause movement, one muscle group contracts, but at the same time some other, opposite, must stretch.

Dominance of one muscle over the others during a movement means that the other muscles work less. It also happens that some muscles contract or stretch too much. In any case, the system becomes disordered, and the appearance of pain is only a matter of time.

But fortunately, the incorrect relative position of various parts of the body can be corrected with the help of the proposed gymnastics program. The main goal of all exercises in the body control program is to restore balance, and that is why we are so meticulous about the position of the feet, neck and limbs when performing them. You must align your body.

With regular exercise, you will soon notice improvements in your figure, and any external changes are also accompanied by internal changes.

All the most important organs of the body will take the place allocated to them by nature and will find the necessary support in the form of stronger muscles, which will allow these organs to work more efficiently.

The picture shows the ideal to which we should strive. Note the relative position of the spine and pelvis, and then compare it with the common postural problems presented on pages 126-127. Your goal is a neutral spine position, where it is neither too curved nor too flat.

Whether you are sitting, lying down or standing, the relative position of the spine and pelvis is very important.

Try the following simple exercise to help you find the right position:

Lie on your back, bend your knees, elongate your neck and feet, place your hands on your stomach and spread your elbows. Imagine that you have a compass on your stomach.

Using your abdominal muscles, tilt your pelvis so that it points toward the north direction of the compass. The waist flattens, losing its curve.

Now tilt your pelvis so that it targets the “south” point. The lower back is too arched.

Repeat several times, and then find a neutral position between “north” and “south” so that the pelvis is not tilted in either direction, but occupies a certain middle position. Do the same with the “west - east” direction: tilt your pelvis in one direction or another until you find a neutral position that preserves the natural contours of the abdomen.

Remember this neutral position and remember the balance between “north” and “south” - we will refer to it throughout the book.

5. Breathing

Unfortunately, few of us know how to breathe correctly. Nature has given us a wonderful pair of lungs (as parents of newborns can attest), but we use only a small fraction of their full power, depriving ourselves of the benefits that proper breathing brings.

It is very important to learn to breathe fully so that the blood is maximally charged with oxygen, nourishing all the cells of the body, and then removes from them as much waste as possible, the deposits of which cause fatigue and poor health. Your health depends entirely on the efficiency of your breathing.

If you ask someone to take a deep breath, nine times out of ten the person will lift their chest and shoulders, arching their upper back. This type of breathing involves only the upper part of the lungs. The body control method will teach you to use the muscles of the chest and back, which will allow you to maximize the expansion of the chest.

Try the following simple exercise. It will give you an idea of ​​which muscles you should use.

Sit or lie down with a towel wrapped around your ribs, grasping the ends in a crisscross pattern from the front.

Holding the ends of the towel to maintain some tension, inhale, allowing your ribs to stretch the towel. As you exhale, you can tighten the towel to empty your lungs as much as possible and relax your chest. Make sure that the sternum does not rise too high. This greatly improves the overall efficiency of your breathing.

The rhythm of breathing is also very important. Each exercise has its own breathing pattern, which can vary depending on which muscles are working.

For most exercises there is one general rule:

Performing the movement while exhaling allows you to relax and avoid overexertion. It also prevents you from holding your breath, which causes unnecessary stress on the heart, which can result in serious complications later.

At first, you may have difficulty coordinating your breathing with your movements. But persevere because the end result is worth it!

6. Smoothness of movement

“Achieving and maintaining a harmoniously developed body and a sound mind, capable of easily and naturally performing a variety of daily tasks with pleasure and zeal,” – This is how Joseph Pilates defines the concept of “good physical shape.”

Movement is a sign of life. As children, we have confidence in our bodies and enjoy movement because it gives us life experience. When a person becomes an adult, his body is exposed to stress from all sides. We stop taking advantage of every opportunity to move around, as children do. Therese Berterat in her book “The Body Has Its Reasons” (about the Mézières method) compares this situation with the behavior of a person who uses in conversation only words made up of the first five letters of the alphabet. When children reach school age, they are forced to sit still; fidgets are punished, but restlessness is a much more natural state than sitting frozen at a desk. When was the last time you jumped for joy or just for fun? Our bodies lack this spontaneity and freedom. And when we try to remember our youth or join some kind of sport, injuries occur because we have lost our physical fitness.

Body control exercises are designed to get you used to a wide range of movements, especially those that you don't often encounter in your daily activities. These movements are performed in a conscious, controlled manner to help you regain your health. Performing unusual movements, you may unexpectedly feel elated. Since we experience everything that happens to us with our body, it is quite natural that our bodies retain memories of these experiences, and very often some kind of muscle movement can release previously accumulated emotions. This is a very important part of the healing process.

Each exercise has its own pace and rhythm. Some are performed very slowly (exercise 12 “Bending the Spine”), others involve fairly fast movements (exercise 24 “Hundred”). However, none of them can be performed at a fast pace; they all require uniformity and smoothness of movements.

Spinal flexion

By rushing a movement, you increase the risk of overexertion and injury - and this is not immediately noticeable after aerobic exercise. That's why we recommend doing exercises with calm music. If you obey the fast rhythm of music, you often do not listen to your body! In addition, you also risk causing the so-called “elastic band bounce” - if the muscle is pulled sharply, it will “click” and shorten, but what you are looking for is something completely different, namely lengthening the muscle. It is much better to stretch the muscle slowly and calmly so that it has enough time to lengthen. In addition, with sudden movement there is a risk of damage to the joints.

Performing the movement slowly is often more difficult because there is less chance of cheating. In the absence of a teacher, you must be extremely honest with yourself and understand that haste and carelessness in your work will not bring any benefit.

Energy can be directed inward, toward the center, as occurs when a muscle contracts, or outward, away from the center, as occurs when stretching.

Focus on fluidity and extending outward from a strong center.

7. Centering

Creating a strong center is the core of body control techniques. This is the initial stage of each exercise. We are talking about what Joseph Pilates called a belt of strength. This has a serious anatomical basis, which is easy to see if you understand the connections between the abdominal muscles and the spine.

The abdominal muscles serve as support for the spine and internal organs. They form a natural corset, criss-crossing the body in layers and preventing the upper vertebra from sliding forward from the lower one.

The rectus abdominis, external oblique, and transverse abdominis muscles all play a role in supporting the midsection. Their job is not just to bend the torso; they are of great importance for correct posture. The main role, however, is played by the transverse muscle, located deep in the abdomen and often ignored by other gymnastics programs. Recently, it has become the subject of many studies, which have proven its critical role in stabilizing the lumbar spine. At the same time, it contracts together with the multifidus muscle, which is part of the group of muscles that straighten the spine. Weakness in either of these two muscles will affect the stability of your lower back.

Pull your lower abdominal muscles towards your spine

Our goal is to increase the endurance of these key muscles. In all of the exercises, whether you do them lying down, sitting or standing, we constantly talk about the need for a firm and strong abs and each time we ask you to find your lower abdominal muscles and pull them up and in towards your spine. We want to create a core of strength between the navel and the spine. This centering is the starting point for most exercises because it stabilizes the torso and allows the muscles to be lengthened and tightened safely, with full protection of the lower back. This is one of the reasons why we emphasize lateral breathing, directed to the sides and back, rather than deep into the abdomen. If the lower part expands when you inhale, you cannot create a powerful center from the muscles and your back will remain unprotected.

In one hour-long Body Control session, you'll perform hundreds of abdominal exercises - so it's no surprise that we end up with a powerful belt of strength!

8. Endurance

The muscles responsible for body posture require endurance, and increasing it is one of our main goals. As you become more familiar with the Pilates technique, you will very soon discover that exercises that once seemed unbearably difficult to you are achieved almost effortlessly. This change will be gradual but continuous if you practice regularly enough. Although most of the suggested exercises are not aerobic, you will also notice how much your physical and mental endurance will increase.

SUMMARY OF THE EIGHT PRINCIPLES

1. Relaxation. Perform the exercises in a relaxed manner, calmly, but without “passing out”. Don't tense your muscles.

2. Concentration. Focus on what you are doing. Use visual cues to ensure correct movements.

3. Coordination of movements. To improve it, try to develop a sense of your own body. Practice will help you hone your movements.

4. Alignment. Make sure that the different parts of the body are in the correct relative position. Before you begin the next movement, mentally go through the following list:

¦ Remember the neutral position “north - south, west - east”.

¦ Always stretch to the length of your entire spine.

Make sure your neck is long and relaxed.

¦ Think about your feet.

5. Breathing. Don't forget to breathe deeply. Remember:

¦ inhale, preparing to move;

¦ exhale as you move.

6. Smoothness. No jerks and no rush. Slowly stretch outward from a strong center.

7. Centering. Create a "belt of strength." Before you start moving, pull your stomach below the navel up and deep into the spine.

8. Endurance. Increase your endurance gradually. The quieter you go, the further you'll get.

KNOW YOURSELF

If you go to a body control or other form of Pilates studio anywhere in the world, the first thing the teacher will do is learn about your general health and ask about any possible injuries or problematic parts of your body. He will ask what you hope to achieve, how much desire you have to exercise, and how much time you are willing to devote each week to exercise. He will also ask about your hobbies, sports, and work to find out how often you have to lift, bend, or perform repetitive tasks. Only when the teacher has a complete understanding of your lifestyle will he look at you with a critical eye, assessing your posture, freedom of movement, degree of tension, looking for possible imbalances.

Of course, there is a very good chance that most of you reading this book do not yet have a Pilates or body control studio nearby. Therefore, you will have to evaluate yourself.

How good do you consider your physical fitness to be on a scale of one to ten?

1 _________________________________ 10

very bad very good

If you give yourself a 6, ask yourself why a 6 and not a 10 or a 1.

How do you spend your time? Think about what actions you perform day to day - is there some kind of system? You may be able to understand why you feel tension in your shoulders and back.

Stand in front of the mirror and ask yourself the following questions:

Is your head tilted to the side?

Are your shoulders at the same level or is one higher than the other?

Is the pelvis horizontal or not?

Look at your knees. Which of the following descriptions matches your case?

Knees turned inward Legs in a wheel shape

Knees touching Back arched or extra long legs

Look at your feet and ankles – are they turned inward or outward (see page 85)?

If you notice that your head is tilted to the side, your shoulders are not at the same level, and your pelvis is tilted from a horizontal position, then you may have scoliosis - a lateral curvature of the spine (see p. 127).

Every person is different because they inherit different genetic characteristics. It can be difficult to determine exactly whether your lower back is arched too far or whether your butt is simply too large.

However, the above list of things you should consider will only give you a superficial idea of ​​your body shape.

To better assess, for example, the curves of the back, it can be useful to stand against the wall.

Compare your body shape to the ideal shown on page 21.

Don't judge yourself harshly - you just see a goal in front of you to strive for.

The body control method can help you reach your fullest potential, but you cannot change your original bone constitution. Big bones will stay big no matter how much you exercise. At best, we can help you straighten up to your full height and get into optimal shape!

The last chapter of this book (Correcting Common Posture Problems) lists several types of posture and recommends which exercises are best suited to correct each problem.

Very few people fall into only one category and, in addition, as mentioned above, it is not always easy to correctly determine your type. Therefore, if you are not sure, it is better to discuss this issue with your doctor.

Good afternoon It's great that you are working on yourself.

From an image point of view, this question can be answered as follows.

How a person presents himself plays an important role in the formation of his image. All this needs to be learned. People cannot evaluate themselves objectively, so I advise:

1) Observe the people around you, pay attention to their movements. Analyze what you like about the movements of these people.

2) Ask friends and family for advice. They may be able to point out obvious errors that you may not notice. Remember that loved ones are not always objective, so it is better to contact a specialist.

In order to improve yourself you need to train.

3) As for grace, lightness, rhythm, dexterity, elegance, grace of movements are created by you and come with experience, namely thanks to daily gymnastics: morning or evening, this is what working on yourself is all about. See below for exercises to develop graceful movements of the arms, legs, and body. To perform these exercises, the following conditions must be observed: keep the body straight, the shoulders must move in a straight line, the stomach and pelvis must be tightened; steps should be short.

Exercises to develop hand flexibility

1. Stand in a comfortable stance, arms forward, palms down, fingers apart. At a rhythm convenient for you, alternately connect each finger of your left hand with your thumb; the same - with the right hand; the same - with both hands at the same time (with eyes closed).

2. Raise your arms forward so that your hands touch and your fingers are closed. Alternately bend your hands at the wrist joints.

3. Stretch your arms forward, clasp your hands. Intertwining your fingers, twist your arms in arcs down and forward, and then in arcs from bottom to top and forward.

5. Raise your arms up and out. Consistently relax (“drop”) your hands, forearms, and shoulders.

6. Take a basic stance, then raise your arms up, with your hands loosely rounded. As you lower your right hand to the side, palm up, turn your head to the right and tilt it back slightly. Look at your right hand; the same in the other direction. Perform this movement in different rhythms (slow and fast), smoothly and sharply.

Exercises for developing plastic body movements

1. In a basic stance, raise your arms to the sides with your palms facing up. With arcs forward, connect your hands with the backs of your hands and in arcs back, spread your arms to the sides until failure. Perform the exercise 4-6 times at a slow pace, then 4-8 times at a fast or very fast pace. Finish the exercise at a slow pace.

2. From the main stance, lean forward (arms “hang” relaxed), then, straightening, bend in the thoracic part of the spine (arms down and out). Perform the exercise at a slow pace, gradually speeding it up, and finish at a slow pace.

3. Take a basic stance. Bend your right leg forward, move your right arm to the side, and your left arm forward. Slowly change the position of your arms and legs.

4. Standing on your left leg (with your right leg bent on your toes, hands on your waist), slowly change the position of your legs one by one.

5. While sitting on your heels, arms forward, slowly change the position of your torso: sit on the right, arms to the left; sit on the left, hands to the right.

6. With your hands resting on the back of the chair, standing on your toes, do a few springy swings.

7. With support on the back of the chair, rise on your toes, straighten well, then do a half-squat on the foot of your left (right) leg (the other remains on the toe); straightening up, stand on your toes again and squat on the other leg. The exercise should be performed smoothly, elastically and without jolts.

8. With support, perform 2-4 springing movements of the legs, followed by stopping on the toes; the same in a half squat; the same with stopping on one toe (the free leg bends forward or backward).

9. Standing on your toes, do a half squat, bend your knees, and then straighten up sharply.

10. With support, do squats in positions 1 and 2. When performing this exercise, the entire figure must be selected. You need to make some effort to keep your torso upright when squatting, without sticking out your buttocks. The movement is performed continuously, smoothly, with optimal tension, without delay in the final squat position.

11. Walking on a rope. Place a jump rope or clothesline on the floor. Walk along it so that your toes hug the outside of the rope and keep your heels inward. Keep your arms freely at your sides, palms up.

12. Walking on dies. Place sheets of paper (blanks) on the floor. Walk along these blocks slowly, stepping on your toes (arms to the sides or behind your head).

13. Walking on the “stairs”. Place a low bench or stool on the floor. Climb onto it, then get off in this order: step right, step left - climb; step right, step left - get off. Perform this exercise for 2-3 minutes at a fast and slow pace.

And don't forget to keep your posture. (this exercise is taken from the book N. T. Belyakov"FIGURE, GRACE, POSTURE")

Your appearance should inspire confidence and goodwill in people.

Watch your gestures, do not wave your arms, do not cover your face, movements must be meaningful, otherwise you may be misunderstood, and your gestures will not be interpreted in your favor: as if you are not telling the truth or are not confident in yourself and in your own strength.

Pay attention to personal habits, namely:

1. Use your hand to cover your mouth when you cough or yawn.
2. Use a tissue when you sneeze, or cover your nose with your hand if you don't have time to do otherwise. Don't pick your nose or sniffle.
3. Don't itch or pick anything out from under your nails - such actions create a repulsive impression.

The main idea: you should not do anything that is unpleasant to the people who are forced to watch it.

Good afternoon. I was interested in your answer “Good afternoon! It’s great that you are working on yourself. From an image point of view, this question can be answered...” to the question http://www.. Can I discuss this answer with you?

Discuss with an expert Life is in motion. Children love movement the most. It helps them gain life experience. An adult stops experiencing pleasure from movement and uses every moment to run or jump. This happens because his body is constantly exposed to the destructive effects of various stresses. In addition, an older person understands that society requires him to observe certain standards of behavior. After all, excessively active students at school are often punished for violating discipline in the classroom. But such behavior is natural, because a calm child is more of a paradox than a norm. Do you remember the last time you jumped for joy or just because? We are not characterized by direct and free expression of emotions. Often, when people suddenly decide to take care of their health, they start visiting the gym. Injuries in these cases are not uncommon, since our body has lost its natural physical shape.

Pilates teaches a wide variety of movements, including those that we are not used to in everyday life. The process of performing the movement itself is controlled by your consciousness, which helps to improve your well-being. This usually results in a feeling of joy and happiness. And this is not surprising, since our body has the ability to store information about movements once made. And exercises using the Pilates method help to release previously accumulated emotions associated with already forgotten muscle movements.

The meaning of the Pilates method is the correct, beautiful and controlled execution of natural movements. There is no need to take any difficult poses or overexert yourself. The movements are usually done slowly. Some are performed at a very slow pace (exercise “Bending the Spine”), others quite quickly (exercise “Hundred”). But the main condition is to make movements smoothly and evenly. It is advisable to play light relaxing music for yourself. It is not recommended to play fast music because it will only interfere with your ability to listen to your body. In addition, a “rubber band rebound” effect can occur, when the muscle suddenly tightens and “clicks,” that is, contracts. This is unacceptable, since it is necessary to achieve lengthening of the muscle.

Pilates exercises are aimed at leisurely and calm stretching of muscles. There is no need to make sudden movements, otherwise you can damage your joints. The smoothness of all Pilates movements proves the safety of this method. If unpleasant sensations arise while performing a particular movement, a person can interrupt at any time. It is worth adding that slow movements are not necessarily easy. In addition, they are even more difficult, because you need to be honest with yourself and understand that only smooth movements will help achieve the desired effect.

The energy can be directed inward (toward the center) when the muscle contracts, or outward (away from the center) when the muscle is extended.