A set of exercises named after the Soviet hammer thrower Sergei Litvinov, who set the Olympic record in throwing a projectile at a distance of 84.8 meters. The set consists of only two exercises: squats with a sandbag (sandbag) or a canister of water and running a hundred meters.
Sand and water are dynamic weights that require more active use of stabilizers to hold them.
- Bag squats - 8 reps.
- Hundred meter sprint.
You need to make four such circles.
Sisyphean sprint
An exercise named after the king of Corinth from ancient Greek mythology, who rolled a heavy stone uphill. The exercise is to run uphill: you need to find a hill (the higher the better) and make a sprint to its top. Having reached the highest point, immediately go down - there, at the foot of the hill, it will already be possible to rest.
The number of such ascents must be calculated individually, based on the degree of physical fitness, height and slope of the hill. If after two runs you still have strength for two more, you need to add weights. The best option is a backpack with books or all the same sand.
Extraordinary leg day
Leg workout for guys and girls is a special day. It's hard and painful, but it works. If you train your legs once a week, it makes sense to set aside a separate day for an extraordinary split. Our goal is to make it as hard as possible. Try this triset:
- Platform leg press - 10 reps.
- Leg extension at the knee joint - 10 repetitions.
- Knee leg curl - 10 reps.
For 95% of athletes, one such circle, performed without a break between exercises, should be enough to feel a strong filling of the muscles with blood. But, again, we are doing a hard workout: there should be three such circles, and in each last approach in each of the exercises you need to do a triple drop set.
Finish the last set, drop 30% of the weight you worked with, and do 10 more times. Then, without pauses and rests, subtract another 30% from the remaining 70% of the weight and again do the exercise 10 times. The algorithm is valid for each of the exercises.
Half an hour deadlift
In this exercise, you need to do what the title says: deadlift with a barbell for half an hour. To begin with, you need to take 50-60% of the maximum weight with which you can only do one repetition. Your task here is extremely simple - to make maximum amount repetitions for the minimum number of approaches. Ideally, you need to do 15 approaches: work continuously for one minute, then rest for the same amount, and in the first approach you need to complete at least 30 repetitions.
All the described combinations of exercises allow you to do an unusually large amount of work - muscle fibers are injured, the muscles are guaranteed to hurt, but after a couple of days they will thank you. It is worth training by any of the methods described no more than once every one to two weeks.
Energy can and should be constantly replenished. A few breathing exercises will help you with this and will not take much time.
There are a lot of different practices that allow you to increase a person’s energy, starting with healthy sleep and ending with candle meditation.
But it turns out that breathing exercises are useful not only for the body. It is a great way to support your biofield as well. Here are a few exercises that you can repeat throughout the day alternately. Do not rush to do them at full strength right away, especially if you are a beginner. As soon as you cope with a low load, you can increase it or repeat the entire set of exercises more than once a day.
First exercise
It can be performed in any situation, and no one will even notice that you are doing breathing exercises. The meaning of this exercise is the equal distribution of inhalation time, air retention in the lungs and exhalation. Initially, it is recommended to allocate 6 seconds for each stage. That is, you inhale for 6 seconds, you need not to breathe for 6 seconds, and you exhale for 6 seconds. As soon as you feel that this exercise is too easy for you, increase the time first by 7 seconds, and then more.
Second exercise
Inhale deeply and tilt your head forward without exhaling. The longer you don't need air, the better. Then raise your head straight and exhale. This is a very useful exercise in terms of energy, because you control yourself and connect the reserves of your body. And with it, you can gradually increase the volume of the lungs.
Third exercise
The most important thing is not to get confused when doing this exercise, because it involves alternating strong and weak exhalations and inhalations. First, take a very deep breath and exhale sharply. Then take an ordinary breath, but the exhalation should be active at the same time. Then vice versa: inhale sharply and strongly, and exhale by inertia. Repeat alternating several times. When you decide to end the exercise, inhale as deeply as you can and hold your breath. This is one of the most powerful breathing exercises that increases energy.
Fourth exercise
In this exercise, you will alternately breathe from one nostril to the other. It was developed a very long time ago as an excellent stimulator of human energy. First close the right nostril and inhale with the left for two counts. Hold your breath while counting to eight while closing your left nostril. Exhale through the right nostril and repeat the exercise from the beginning. Then reverse the order and breathe through the right nostril.
Fifth exercise
Also, energy can be stimulated in the following way. Place your hands on your belly at your navel. Inhale gradually and watch your belly expand a little. Then press firmly on the abdomen and exhale vigorously. The pace of the exercise can be gradually accelerated, depending on how you feel yourself. However, first of all, strive for quality, not speed. It is believed that with proper breathing, the lungs are fully involved, and not just their upper part.
Each of these exercises can be used separately from all, doing twenty repetitions and several times a day. Individual exercises are also quite effective. They will help you feel a surge of energy and strength, even if you spend only five minutes a day on them. But remember that you need to focus on your own body and well-being during their implementation.
After a working day or during a lunch break, it is very good to combine these breathing exercises with self-massage. Then the effect of them will be even greater. Be healthy, increase energy during the working day and don't forget to press the buttons and
16.08.2016 06:07
Yoga classes can be of great benefit. If everything is done correctly, then thanks to this practice, you can ...
In order to easily go through life and effortlessly step over the obstacles that the villain-fate likes to make, a person must have a good supply of inner strength. Unfortunately, in our time it is less and less possible to leave it untouchable. When there are too many problems, and negative thoughts drive us into a corner, our inner strength dries up. Its supply is not infinite, so a person needs to be able to replenish the bins of inner strength in a timely manner so that at a decisive moment he does not become helpless in the face of life's difficulties.
There are 10 secrets of inner strength that everyone needs to know in order to understand where it comes from and how it works.
1. Inner strength is born and tempered in difficulties.
Strength is found in the soul of a brave man. When a problem arises, don't sit back and let it poison your life. The sooner you attack the monster, the more chances you have to catch him by surprise and win dry. When you set yourself up to respond to the problem in a timely manner, without letting it take root, the resolution of an uncomfortable situation will come much faster. You will not lose inner strength, but only increase it.
2. Controlling your emotions helps you become stronger.
Don't underestimate your emotions. Every human emotion is energetically charged. So, it is up to you to decide what their energy will be spent on. Suppression of emotions will only waste the reserves of inner strength. Anger, anger, resentment, hatred, envy have a huge destructive potential. By directing them inward, you run the risk of leaving no stone unturned there. Joy, happiness, delight carry the energy of creation and are able to release your creative potential. Learn not to suppress emotions, but to redirect them to where energy is most needed. For example, to solve a problem. Become aware of your emotions, and then you will open the way to control them.
3. The strong can overcome their fears.
Any person is subject to master his fear, deprive him of a dominant position and make his own adviser. He will warn of dangers and possible mistakes, but will not be able to control and make decisions for you. The main thing is to start with small things, and the habit will develop by itself a little later. The feeling of fear will not disappear forever, but will cease to define your life.
4. Open access to internal reserves helps positive thinking and an optimistic attitude.
Faith is a powerful thing and should not be underestimated. If you believe in a good outcome of the situation, then you will indeed soon open the way to a quick resolution. Setting yourself up for failure will only exacerbate the situation by creating apathy and inaction. Then the necessary release of energy will not occur.
5. Remember the second wind.
You have probably heard about the phenomenon of a second wind, which opens up in an athlete before the finish line, when his strength is almost running out. But he continues to move, despite the pain and lack of strength. And then, as a reward for perseverance, the athlete opens a new source of energy.
So it is in life. In the most difficult time, when absolutely all strength runs out, it is important not to stop, but to move on, no matter what. Once you get into the habit of being persistent, you'll be amazed at what you're capable of. The power is within every person. By choosing to keep moving, you will gain access to a backup power source. Otherwise, this reserve will not open.
6. You can show inner strength by a strong-willed decision.
Not so long ago, scientists hypothesized that the frequent use of willpower leads to its depletion. But it has not yet been confirmed and is unlikely to be confirmed. Indeed the opposite. Increasingly showing willpower, you increase your inner strength.
A good workout for willpower is playing sports. Every day, overcoming laziness and pain, making one strong-willed decision after another, you learn to be strong.
7. Procrastination is not the best solution.
Procrastination is no good. Practicing constant postponing things for later, you can one day feel like you are not capable of anything. Your inner strength burns out from delay, its energy is neutralized. For your own sake, it’s worth starting to fight the desire to postpone solving problems until better times.
8. By understanding how people interact energetically, you will learn to avoid those who encroach on your reserves of power.
Energy vampirism is not a fairy tale, but a harsh reality. People are able to imperceptibly influence each other. From communicating with some, your mood and self-esteem rise significantly, and after talking with others, lethargy appears, a negative attitude appears and any desire to talk to anyone disappears. Such people are called energy vampires. If there are such individuals among your acquaintances, it is better to stay away from them. Be tough and uncompromising in this strong-willed decision.
9. Your stress resistance is directly related to your inner strength.
What doesn't kill us makes us stronger. By training your resistance to stress, your inner strength increases automatically.
10. Remember: inner strength is a renewable resource.
Strong people also need rest to replenish their energy balance. It is necessary to rest not only with the body, but also with the mind and soul. Don't take this as a sign of weakness. Only those who do not rest at all become weak. Therefore, do not refuse the opportunity to take a breath. It is never redundant.
Don't leave small things for later
The famous psychologist Bluma Zeigarnik made the following discovery: unfinished business is remembered much better than completed. So it is with notifications of new letters, requests to call back and other small things. Willy-nilly, you will think about them until you do. This is one of the reasons for the leakage of energy, and it is in your power to patch up the "leak".
Tidy up your virtual desktop
Countless folders, files distract, interfere with concentration. “On the virtual desktop, leave only thematic folders, such as“ Work ”,“ Documents ”,“ Sports ”,“ Consulting ”,“ Family ”, and organize everything else inside them,” the authors of the book “100% Charged” advise. Do not save individual documents to your desktop.
Increase reserves
What to do when the requirements for work begin to exceed our reserves and it turns out that we do not even have enough 8 hours of continuous work?
There is a way to increase internal reserves: to expose yourself to more stress, accompanied by recovery. That is, periodically you need to challenge yourself: for example, do work 10-15 minutes faster than usual. You will see that you will start and in normal situations get things done faster than usual. Do not forget about rest: after such challenges, it is very important to give yourself a quarter of an hour to rest.
Decide on a goal
Determine your productive time
The most productive time should be devoted to the most important things. We constantly violate this golden rule of success, because we do not know what time is the most productive. It is not difficult to find out: it is enough to observe yourself. Get up early for a week or two, try to work at night, early in the morning, during the day and analyze what is happening, keep a diary. It is advisable to give up sweets, caffeine, and other stimulants for this period.
Plan "buffer zones"
Be sure to leave a significant margin between meetings, never schedule them back to back - even if they are in the same room or nearby. Life always makes adjustments, time is spent on various household trifles, the road, fees. Lateness unsettles, makes you nervous, and you waste energy.
move more
Often sports are perceived only as a way to relax, unwind. In fact, motor loads directly affect the functioning of the brain, the authors of the book “Light yourself up!” found out. . It does not require a high level of activity and grueling workouts in the gym. The most convincing studies show that the main method motor activity still walking.
Instead of eating sweets - jump!
When we feel a breakdown, the first thing that comes to our mind is to have a snack. We are trying to restore energy through fast carbohydrates. Indeed, we are instantly covered with a feeling of a surge of strength, but how long does it last? Usually 10-15 minutes, and then again we feel tired. There are several exercises in the book that will help provide an instant boost of energy. Here is one of them called "jumping with enthusiasm." Jump in place for thirty seconds. If you are not in the right mood, imagine that you are and do the exercise until you feel uplifted. The more practice, the better the result.
We save energy on solutions
Imagine a person who bought a water mattress and went to bed. In the morning he wakes up and sees water on his mattress. Annoyed, he goes to the store and changes the mattress for a new one. But in the morning he sees water again. Looking closer, he discovers that water is dripping from the neighbors above. He thought about what to do with a faulty mattress, but he had to ask another question: “How did the water get on my bed?”. Before solving a problem, ask yourself the question: “What is the problem really?”
Think energy, not time
Energy, not time, is the main currency of high efficiency. Everything we do, from walking with the kids to communicating with colleagues and making major decisions, requires energy. Lacking the right quantity, quality, and focus of energy, we jeopardize every undertaking we undertake. Moreover, each of our thoughts or emotions has energetic consequences - for worse or for better. Therefore, it is so important to learn how to restore lost energy. So you can enjoy every day, enjoy the little things and become a happy person!
Each of us has hidden vital forces, a source of special internal energy that is hidden in our body and at the right time can be thrown out to influence any object.
It is these forces that give a person physical and spiritual stamina and power, strengthen his will, resistance to disease, make his perception of life joyful and active. Moreover, with the help of inner strength, we can move our energy, concentrating it in any part of our body. Internal energy can be transferred to another, helping him get rid of the disease or improve his well-being.
To learn how to make the most of your internal energy, to use it at the right time, an appropriate technique is needed.
Under normal conditions or during rest, the blood of an adult human absorbs approximately 250 ml of oxygen per minute. During physical exertion, energy costs increase sharply and the body's need for oxygen can increase up to a dozen times, in connection with which both lung capacity and respiratory rate will increase by 20-30 times (Fig. 1. Effect of physical activity on oxygen consumption by the body and lung capacity ).
The system of exercises for the development of internal energy has the following goals:
1. To ensure that our body can function normally even in conditions of oxygen starvation. This is achieved by consciously slowing down the rate of breathing during physical activity up to 1-2 respiratory cycles per minute (while maintaining a normal pulse).
2. To ensure that with loads on certain muscle groups, the activation of metabolism would not be extreme, normal activity would not be disturbed internal organs, tissue cells were not poisoned by lactic acid, and the decrease in animal starch (glycogen) in the blood did not go beyond the normal range.
3. To ensure that under conditions of physical exertion the volume of blood entering the heart is sufficient, the frequency of contractions of the heart muscle increases only to a certain limit, ensuring normal arterial pressure and blood supply to the brain.
4. To ensure that, by compensating for the lack of oxygen, the body is able to produce required amount red blood cells, increasing the amount of hemoglobin in the blood.
The Khikong exercise system has static and dynamic forms. The basically static form consists in using the breathing process to gradually master one's own nervous system, and the exercises are performed in a static position, when all muscles are completely relaxed, and attention is focused on breathing. That is why the practice of the static form of Khikong has as its main task the training of the nervous system.
As for the dynamic form, as a result of motor exercises, the ligaments are strengthened and made more elastic, the body acquires the ability to react as quickly as possible. In addition, practicing the dynamic form of Khikong enables those who have mastered it to concentrate blood at will in any part of the body, thereby contributing to the elimination of various local disorders. The main content of this form of exercise is the connection, fusion of Thought, Energy and Strength (muscular). This is achieved thanks to:
1. motor exercises, when any movement is combined with breathing and is under constant control and management of consciousness.
2. movement control with the help of consciousness, thought in order to achieve maximum accuracy and at the same time ease, smoothness of movements.
3. development of the entire energy system of the body. During classes, a continuous concentration of attention on breathing is expected, control over it, and at the same time, despite significant efforts in this direction, a feeling of freedom, lightness in the whole body.
There are two varieties of the dynamic Khikong form:
a) external dynamic form - a technique for developing internal strength with simultaneous strengthening of ligaments, increasing muscle tone through the use of special sports equipment;
b) internal dynamic form - a method of developing internal strength with the help of such motor exercises, when sports equipment is replaced by imagination, that is, the mobilization of the hidden internal energy of the body occurs with the help of mental techniques.
Martial artists use the usually dynamic form to learn how to concentrate all the forces of the body in one place or another to give the blow maximum destructive power. Moreover, this force increases even more if it is backed up by the imagination.
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