Endurance is not pumped up muscles. This concept includes the ability for a long time withstand loads. In order to increase endurance, there are special exercises.

The point is that during strength exercises white muscle fibers work. And red fibers are responsible for endurance, which are not so strong, but they have the ability to work for a long time, provided that they have enough oxygen. They are the ones who train during endurance exercises.

Endurance varies. It is divided into several types.
1. CARDIOVASCULAR ENDURANCE.

Determines how the heart, blood vessels, and lungs can work under stress for a long time. This requires cardio training - walking, running, swimming, jumping rope, skiing, cycling.

2. MUSCULAR ENDURANCE

Depends on how many times a muscle or group of muscles can contract. It is trained by performing many repetitions of exercises. Can push-ups, pull-ups, squats, crunches.

ENDURANCE EXERCISES ARE ALSO DIVIDED INTO TYPES.

Aerobic exercise help strengthen the heart and blood vessels, get rid of excess weight, while preserving muscles and improving the functioning of the pulmonary system. This type of load includes running and swimming.
Speed ​​training are aimed at repeating exercises at maximum speed.
Circuit classes can be carried out in one place without leaving home. This means that a cycle of several exercises is repeated several times - circles. Experts advise doing four to eight circles in one workout. At the same time, its time is reduced, thereby increasing the intensity.
Special training have as their goal to develop a certain endurance muscle group. As a rule, such classes are conducted for athletes who engage in some kind of sport that requires strength and endurance in a specific part of the body.

What's the benefit?

Developing endurance is good for your health. Thus, during aerobic exercise, an increased supply of oxygen to the blood helps to break down carbohydrates, transforming them into energy - excess fat is eliminated.

The number of small capillaries that supply blood to our skin and all organs of the body, including vascular capillaries, is also growing. The body receives more oxygen and nutrients.

The heart and lungs begin to work better.

• The heart muscle begins to pump blood more actively, which means that the body’s organs are better supplied and also work better.
• Mitochondria, which serve as intracellular energy factories, grow, which improves the functioning of each cell.
• The lungs begin to work better, the blood is saturated with more oxygen.
• Lactic acid dissolves in muscle fibers.
• Red muscle fibers develop better.

TOP 10 endurance exercises

One of the most effective workouts is running, which is accessible to almost anyone.

• It is better to do it every other day so that the body recovers. The maximum interval between workouts is two days.
• First you need to run slowly, gradually increasing the pace, then slow down again. Gradually, the training time increases, and the speed can also increase.
• At home, you can run in place, periodically bouncing on your toes.
• If it’s difficult to start running right away, then you can just walk: walking - good exercise for endurance, especially at a fast pace. Then you can run for five minutes two or three times weekly, and then increase the running time.
• At the same time, you need to monitor your breathing - there should not be a lack of it.

An excellent assistant in increasing endurance is a regular jump rope. Jumping with it is useful for relieving muscle tension.

• It is important that the foot completely pushes off the floor surface.
• It costs at least fifteen minutes to jump.
• You can periodically raise one leg, then the other.

This way, fat is quickly burned, the heart and blood vessels are strengthened, coordination is improved, and the muscles of the calves, thighs, hands, shoulders, abs and buttocks are trained. It turns out that the whole body works, which has a very beneficial effect on overall well-being and endurance. By jumping like this every day, you can quickly lose weight if you want.

Pistol squats: one leg is extended and squats are performed on the other. You can simply squat in the usual way - on two legs. Squats are as effective as running.

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4. Horizontal bar

• Pull-ups on the horizontal bar must be performed as many times as possible per approach. Then take a break and do pull-ups again.
• Four or five such approaches are required.
• In this case, the body should be straight, legs extended.
• When lowering, you need to exhale, when lifting, inhale.
• If you have never done this, then at first you can simply hang on the horizontal bar for a few minutes.

Push-ups are also useful.

• It is important that the back is straight and the breathing follows the movements: down - inhale, up - exhale.
• The number of approaches is from one to five.

You can train your abdominal muscles.

• To do this, lie down on the floor or a gymnastic bench.
• Legs straight, hands behind the head.
• It’s good if someone holds your feet so that they don’t leave the floor. You can use a belt to fasten yourself to a bench or hook your legs onto an object, such as a bed.
• The body rises, while twisting slightly.
• Inhale as you go up, and exhale as you go down. At the same time, the abdominal muscles should always be tense.

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Cycling is great for increasing endurance. Its advantage is that it is accessible to overweight people, since during cycling the load on the knees and feet is removed.

• The leg kick exercise is performed while squatting.
• In this case, the palms are placed on the floor.
• One leg is thrown back, the back bends.
• Then you need to return to the original position.
• Make the same movement with the other leg.
• You need to exhale when the leg is thrown back.
• Another variation of this exercise is to jump while standing, with one foot in front and the other behind.

9. Games and swimming

Playing hockey and football is also a great workout for general endurance.

You can swim, but for this to have an effect, it is important:

• exercise at least twice a week,
• and swim long distances.

Exercises with dumbbells are also good. You can do the same squats, but hold a dumbbell in each hand. This will increase the load and effect of classes.
Can be alternated different exercises during one lesson. The most important thing is to do it according to the rules.

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An approximate complex for increasing cardio endurance

For example, perform the following complex to increase cardio endurance:

– jump rope, raising one leg, then the other; on each leg twenty times;
– bring your feet together and do twenty jumps;
– take steps on the spot several times to restore breathing;
– in a position where your hands are behind your head, you need to step forward and bend your knee at an angle of ninety degrees, take a breath; the weight is transferred to it; then you need to raise your leg, exhaling; repeat several times - up to thirty;
– shake your legs, take steps in place;
– sit down thirty times, when you’ve sat down, alone bent leg swing to the side;
– a few steps to calm your breathing;
– in a standing position, the half-bent right leg rises back, the right hand touches the left foot, the body is tilted, left hand laid back;
then you need to straighten up, join your palms and throw right leg sideways; Do the exercise thirty times with each leg;
– take the jump rope again, jump on different legs alternately, ten times;
– you need to fold your arms in front of your chest and sit down; stand up - spread your arms, performed thirty times;
- now you need to raise your hands up and inhale, lower them - exhale, take a few steps in place.

For endurance exercise to be beneficial, you need to exercise according to the rules.

1. During training, you need to take breaks to rest. These pauses can be passive or active. If you choose the second option, you can get an even greater effect from training, since during rest the body will not completely relax, which means that later it will get back into work faster. Activity means more intense exercise replaced by a less intense one. You can lean forward or rotate your body.
2. Experts recommend starting training with twenty minutes daily. Gradually increase the duration until it reaches forty minutes, then you can increase it to an hour when the endurance is high enough.
3. Exercises to develop endurance and strength training should be separated. You cannot do both at the same time. The best option is to separate aerobic and strength training - put them on different days. Moreover, the break between them should not be less than eight hours, preferably a day. When endurance is already well developed, you can do, for example, aerobic exercise in the morning and strength training in the evening.
4. There is no need to push yourself to the point of exhaustion. Classes should be fun. For example, you can run slowly, leisurely, gradually moving to medium speed. Do not do endurance exercise as a sport.

As for running, it is better to do it no earlier than two hours after you wake up. In this case, the stomach should be empty. This will help you lose excess weight faster if you have such a task. The fact is that glycogen in the body decreases overnight, and fats are used. If you run in the morning, you will be able to lose weight faster.

Hello everyone, Alexander Bely is with you and today on the pages of sportivs I would like to talk about exercises that will help you become more alive, active and not look broken at the end of the day. In order for you to perform your daily physical activities at maximum efficiency, you must have a good level of endurance. Today we will discuss the topic - endurance exercises, which will undoubtedly bring positive results to both professional athletes, fighters and amateur athletes.

Endurance concept

To make it clear what exercises we will study today and why, let’s find out what endurance is?

Endurance is the body’s ability to perform any process for long periods of time without much reduction in intensity. Its level can be determined using the time during which a person is able to perform one or another physical activity.

During training, a person can develop several types of endurance - strength, speed, static.

1. Developing strength endurance involves performing high reps with heavy weights. The technique is aimed at developing strength.
2. The development of speed endurance involves the development of speed - sprinting or jumping.
3. Static endurance has the task of maintaining muscle tension, with complete absence of movement. A striking example would be exercises with holding a load, in support.

All these three subgroups are aimed at developing muscular endurance. Let's now look at exercises that will help develop endurance.

Endurance development

On this moment, there is a huge number various exercises, aimed at, but I have put everything together into one complex that has maximum effectiveness, let's go!

1. Pull-ups on the horizontal bar. I put this exercise first because it will help warm up all your muscles and joints. Correct technique and performing 20 times will allow you to develop endurance. It will be difficult for children to pull themselves up, so help them, grab their knees and slowly lift them so that the child does the bulk of the load.

2. . The exercise can be performed as in gym, and at home. The muscles of your arms and chest will tense; it is recommended to keep your back straight while doing this.

3. Twisting. Great exercise which can be done at home. Lie down on the floor for better effect Place your hands behind your head and twist your body. When performing, it is important to monitor your breathing, as it affects your intensity.

4. Jumped - fell - did push-ups. Dear friends, I will ask you to emphasize this exercise, since it is extremely effective, but! Beginners should not exhaust themselves, as the exercise is very difficult, and is intended for experienced athletes. Initial position– arms along the body, legs shoulder-width apart, you need to jump, immediately take a lying position, bend your arms - in a word, do a push-up. This can be counted as 1 repetition, for beginners do 10 such repetitions, for experienced ones from 30. Over time, you can easily increase the number as your endurance level increases.

5. Running. This is a well-known exercise that helps develop speed endurance. The functioning of the cardiovascular system improves and the heart is trained. In football, running is one of the main performance criteria, since players on the field must run for all 90 minutes.

What's the use

Being resilient is definitely useful and many are trying to raise this bar, but let’s take a closer look at all the advantages that are hidden under this concept:

• Endurance exercise trains not only muscle fibers, but also the heart.
• Lung function improves, which helps increase the amount of oxygen in the blood.
• The amount that causes pain during physical activity decreases.
• The functioning of capillaries and their number improves, this is useful for transporting blood to muscle fibers.
• The intensity of training increases.

Typical errors

People often have problems when exercising. Now we will look at why this could be happening.

1. They don’t consider it necessary to warm up. Without a good warm-up, it is impossible to perform an intense workout. During the warm-up process, muscles and joints warm up. If you immediately start training without warming up, you may encounter a number of unpleasant problems - dislocations, sprains.

2. Train to the point of exhaustion. This mistake is most common for beginners. A person is just delving into this matter, but he is already putting unbearable stress on his body, which can result in back strain and breathing problems.

3. Insufficient time for rest. It is not recommended to exercise every day. Muscle fibers are destroyed due to training, and it takes at least 48 hours to restore them and build new ones. At the initial stage, 3 times a week will be enough.

About the importance of breathing

Many people forget, but it is extremely important. If your breathing becomes impaired during the approach, you will not be able to give 100%, since the intensity decreases due to the loss of oxygen.

1. Incorporate a warm-up into your daily routine, do it for 10 minutes, and after a while you will notice a good result.
2. Take a deep breath and exhale. Not only is this a breathing exercise, but it's also a great stress reducer, it's so calming, check it out. Take 3 deep breaths into full lungs and exhale slowly.
3. Run at a moderate pace 3 times a week for 20 minutes. I recommend breathing exclusively through your nose. Marathon runners have incredible endurance due to the fact that they run.

We have looked at the basic concepts of endurance, mistakes and exercises that will help you achieve the desired result. I recommend watching interesting video. If you liked the article, you can click “tell your friends” in in social networks, and also leave your comment. See you later.

The concept of strength endurance has nothing to do with muscle pumping. What is taken into account is not how much load a person takes on, but how well and for how long the body is able to withstand this load.

You can often observe a situation where two athletes who have been training together for quite a long time are in the same weight category, already on the third approach they demonstrate different endurance. One copes with the weight relatively easily, the other struggles with all his might. The difference here is the ability of the muscles to produce force. And this ability can and should be trained.

There are special exercises and methods for training endurance. We will talk about them in more detail.

Types of Stamina

There is a division of it into two types:

Cardiovascular;

Muscular endurance.

From the name it is clear that the first type includes how the human heart, blood vessels, and lungs behave under intense long-term stress. You can develop this type of endurance by doing cardio training, namely running, swimming, walking, cycling, etc.

The muscles, in turn, are trained by squats, pull-ups, twisting and other similar exercises.

What does strength endurance depend on?

1. When a person trains intensely, his body produces a substance called creatine. It gradually accumulates in the muscles and it is its quantity that determines whether you can master the next approach. If you don't produce enough creatine phosphate naturally, you can start taking a supplement.

1. How coordinated your muscles work during training is very important. The lower this consistency, the more energy you expend. Experienced athletes have no problems with this; everything is developed over years of training.
2. How more people trains, the stronger the ability to innervate muscles becomes. In other words, the muscles have the ability to contract longer. This means you can also train longer.

It can be concluded that endurance cannot be developed in a few weeks or months. This is quite labor-intensive work that will require a lot of effort and regular training.

Why do you need endurance anyway?

It is an undeniable fact that being physically fit is very good for your health. Let's figure out why.

Firstly, under increased stress, the human body begins to work differently. Oxygen enters the blood better, carbohydrates are converted into energy, and excess fats are eliminated. This means that the body receives more useful and nutritious substances.

Secondly, heart function noticeably improves. In addition, the lungs work better.

This is why developing strength endurance is a very important task for any athlete, whether professional or amateur. Of course, with experience in training everything will come on its own, but this takes time. If you want to develop endurance faster, there are a number of special exercises. Most often they are used by those who find themselves in kettlebell lifting or Russian bench press.

Training according to all the necessary rules

In order for the classes not to be in vain, it is necessary to follow a number of certain rules (especially for beginners in this matter).

1. During the training process, you must rest. Between sets or between exercises, it doesn’t matter. It would be great if the breaks were not completely passive, for example, heavy exercises would be replaced by easier ones. This will make it easier for the body to cope with stress, and at the same time, the workout will become more productive.
2. You need to train endurance every day, starting from about fifteen to twenty minutes. Gradually the time increases. It is important to emphasize: gradually! Maximum time should not exceed sixty minutes.
3. Don't confuse strength training with endurance training. This is absolutely different complex exercises that should be divided. It is optimal if a day passes between them.
4. And, perhaps, one of the most important conditions. Training should bring joy and pleasure; you should not perform the exercises with all your might and bring yourself to a state of fainting.

Best Endurance Exercises

Everyone can do this, thanks to which strength endurance will begin to develop. The exercises are simple, well-known and accessible to everyone. Let's look at each one separately.

Run

This exercise is probably the most common. Many people simply underestimate it or do it wrong. Here's what you need to keep an eye on:

1. The body must have time to recover. Running every day is not recommended. Most the best option- in one day. However, you shouldn’t take a break for more than two days either.
2. There should be enough breathing, so watch this carefully.
3. If you are a beginner and have not run before, it is better to start with walking. This, by the way, is also very useful activity, thanks to which strength endurance is perfectly developed. Race walking even included in the list of disciplines Olympic Games. The main thing is to maintain a fast pace. Then you can go to light jogging for literally five minutes a day, gradually increasing the time.
4. Cardio training should have varying intensity. At first we run slowly, accelerate and slow down again.

Jumping rope

So many positive effects can be noticed simply by doing exercises with a skipping rope. The muscles of the abs, buttocks, shoulders, thighs, and hands work intensively. Fat is quickly burned, figure, coordination and the condition of the heart and blood vessels improve.

A few simple rules:

When you jump, you need to push off the floor with your entire foot;

To achieve the desired effect, it is recommended to jump for at least 15 minutes;

Jumping on one leg will help improve your results; legs should be alternated periodically.

Classic squats and dumbbell squats

Ordinary squats can be varied, for example, by performing them with a “pistol” (that is, when one leg is extended). The effect will be approximately the same as from running. To strengthen it, you can pick up dumbbells. The load will be greater, which means the muscles will be worked even better. The plie squat is especially effective.

Sports games/swimming/biking

All these are excellent activities for training the overall endurance of the body. The only main thing is to create a specific training schedule (at least 2-3 times a week), and if we are talking about swimming and cycling, you need to swim and drive long distances. But, of course, they need to be increased gradually.

Push-ups and exercises on the horizontal bar

It is important to do push-ups correctly. You can get ahead of everyone in quantity, but there will be no point, because quality is more important. Make sure you breathe correctly: when you go up, exhale, when you go down, inhale. The back is always straight. The number of approaches must be gradually increased from one to five.

As for the horizontal bar, in this case four approaches are optimal. They involve as many pull-ups as you can do. The body is straight, legs are extended. As we rise, we inhale.

Abdominal exercises

When pumping the abs, it is important that when you lie on the floor, your legs do not leave it (perhaps it is better for someone to hold them), and the lifting of the body itself ends with twisting. Please note that the muscles should be tense not only when lifting, but also when lowering the body.

Basic training program

As noted, strength endurance has nothing to do with strength training. In the second case, the athlete’s main goal is to develop their muscles and give them the desired shape.

A beginner will not be able to develop such a training program on his own. This should be done by the trainer, taking into account all the characteristics of the human body. In general, any program is based on the fact that the athlete lifts the maximum possible weight for himself, taking long breaks between approaches. Such classes are held several times a week and usually consist of three approaches to each exercise. - these are squats, bench press, pull-ups, exercises with a barbell.

How to choose the right load?

Program strength training for beginners, the goal is to strengthen the foundations of the whole organism or to create these foundations.

As in any business, in power loads You can't overdo it. You should exercise every other day. It is wrong to pay attention to any one area (for example, gluteal muscles), everything needs to be worked out. The lesson should be based on basic exercises; you should not include more than 5 types in one workout. The trainer always makes sure that the beginner performs the tasks correctly, so that exactly those muscle groups that the exercise involves are loaded. Warm-up required!

Usually, beginners choose a set of the following exercises:

Hyperextension;

Crunches (abs);

Pulldown of a vertical block to the chest;

Seated/bench press.

Of course this is the most simple program strength training. It's perfect for beginners. The load is moderate, but with the right approach, the result will not take long to arrive.

Strength training at home

Not every person can afford to go to gyms. But this is not a reason to be upset, because effective training can also be done outside the hall. Most often, abdominal exercises, push-ups, lunges with weights, squats with dumbbells, and exercises with weights are done at home. At home, training will become even more productive if you have a simulator. Here are some examples of exercises:

1. For women, the plank is a great exercise. You need to sit on the floor, resting on your elbows and toes. The body must be straight (this is the most important condition). All muscles receive a serious load. The exercise should be performed in three approaches, trying to stay in this position for as long as possible.

2. For men, exercises with kettlebells at home are an excellent strength training option. They should be done every other day. You can do swings, squats, bench presses, and jerks. A 24 kg or 16 kg kettlebell is suitable for training. Beginners are recommended to exercise with light weights; later, when the muscles get used to the load, 24 kg and 32 kg weights will also come in handy.

Whatever interests you, strength endurance training or a strength training program, do not forget that in any case the body will need a lot of energy, which it will most likely have to draw from food. That's why it's so important proper nutrition. You need to eat foods rich in proteins and carbohydrates. It is imperative that the food receives nutrients and vitamins. Of course, you have to give up bad habits. Moreover, all athletes who train seriously and professionally have their own nutrition programs and their own strict regime. Therefore, do not forget that a properly selected diet is the first step towards the goal.

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Endurance exercises are the cornerstone of any sports discipline, because without them, full-fledged training is impossible. Lack of physical endurance will not allow you to gain muscle mass, perform strength exercises in the gym, develop the functionality of the body, or run long distances for a reasonable amount of time, engage in martial arts, etc. Therefore, this quality must be developed by every athlete; there will never be excess endurance.

What does endurance mean?

The very concept of endurance is quite multifaceted and it is necessary to develop it in several directions at the same time.

• There is strength endurance - the way our muscles overcome the pain threshold during strength exercises. It determines how many repetitions we can perform in weight exercises.
• For athletes, an indicator such as speed endurance is also important - how ready the muscles are to maintain the speed of an exercise by adapting to constant contraction, for example, during running or swimming.
• Also important is the question correct breathing. If you cannot control your breathing rate while playing sports and you experience shortness of breath, you will not be able to perform a full workout. We need to look for ways to solve this problem.

In our article we will tell you what exercises you need to do to develop endurance, whether this indicator can be developed at home and what results can be achieved in a month of hard training.

Ways to develop endurance

When talking about developing speed endurance, people most often associate this issue with cardio training. Indeed, without cardio it is impossible to achieve real endurance. What matters most here is the intensity of the cardio exercise. We will leave low intensity for those who want to lose weight or improve their relief. Stomping sluggishly on a treadmill or stepper is unlikely to make you even a little more resilient.



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Using maximum load

The more you apply maximal or submaximal loads while working for long periods of time, the more endurance you will become. Let's explain: you have set a specific goal for yourself - to run 10 kilometers in 30 minutes. But yours is relevant physical training is such that you can cover such a distance in only 50 minutes. Therefore, we begin to train as follows: we perform a 30-minute jog with almost maximum effort. We run 5, then 6, then 7 kilometers... After some time, you won’t even notice how easily you can run 10 km in 30 minutes.

Muscle adaptation to sustained, powerful effort is the key to developing speed endurance.

There are also various physical exercises for speed endurance. Their task is to do a little less work, but put in more effort. Feel free to use any equipment that provides additional resistance for this: weights, rubber bands, free weights, etc.



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Cyclic exercise system

With strength endurance, things are a little different. Here we need to use the system cyclic exercises that require endurance. That is, constantly modify and periodize the load. The principle of tonnage, successfully used by weightlifters, is ideally suited for this.

For example, let's say you want to do 15 reps of bench press with a 100kg barbell. It turns out that in one approach you need to lift a total of 1500 kg (1.5 tons). This is where we start. You can gain a ton in one set in many different ways: bench press 50 kg for 30 reps, 75 kg for 20 reps, 125 kg for 12 reps.

If you train, trying to achieve all these sub-goals, then the original goal will be quite easy for you to achieve. Such varied work trains all groups muscle fibers, due to which strength indicators and strength endurance increase.

Benefits of exercise

In addition to developing strength and speed endurance, you are also doing serious anaerobic work. This leads to a set muscle mass and strength. The relief also improves, since working in a large range of repetitions creates a strong pumping effect, without which good fullness and vascularity are impossible.

In addition, you can be guided by the principles of endurance training without setting global sports goals. No one is stopping you from trying to get faster and stronger if your goal is to lose a little weight before the beach season. And it will work great.

Contraindications

Since this style of training is impossible without maximum and submaximal load, such methods are contraindicated for people suffering from diseases of the cardiovascular system.

Working to failure greatly increases blood pressure. For athletes with hypertension and hypertension, this can be dangerous.

Excessively intense cardio exercise will also not be beneficial; it is better to replace sprints with leisurely runs. This point must be taken into account if you do not want to harm your health.

If you are developing strength endurance exercises such as barbell squats or deadlift, be sure to follow correct technique exercise performance and breathing rate. There can be a lot of consequences: starting from too strong axial load on the spine, which will inevitably, sooner or later, lead to injury, and ending with increased intraocular pressure, which can also be critical for some athletes.

Remember how you felt after performing squats with a barbell with a weight of 75% of your one-time maximum for 15 reps. Now imagine how this can affect the health of an unprepared athlete. For this reason, work on developing strength endurance should be cyclical, followed by a period of lighter training for full recovery all systems of the body. Without experienced personal trainer build correctly training process Thus, few people succeed in achieving their goals without harming themselves.



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Best Endurance Exercises

Strength endurance training

In order to comprehensively develop the body’s strength endurance, you need to build your entire training process around basic exercises, such as:

• barbell presses and;
• ( And );
• various types.



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Of course, the work must be intense, and the time the athlete spends under load must be long. When working with small weights, it can reach 3 minutes. Rest between approaches should be until breathing is completely restored.

Exercises for speed endurance

In addition to the well-known cardio exercises (running, swimming, cycling, jumping rope, etc.), we recommend including some exercises from this list in your arsenal:

• , work with horizontally hanging ropes;
• pushing and pulling;

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These exercises combine elements of aerobic and anaerobic exercise. By doing them, you will stimulate your body to adapt to the complex load, which is exactly what is needed for an athlete involved in CrossFit. In addition, these exercises are performed in an explosive manner, they are great for the central nervous system. And without stimulation of the central nervous system, it is much more difficult to show a truly decent result in CrossFit.

Breathing exercises

Without correct technique breathing, it is impossible to competently perform any functional set of endurance exercises. But a high rate of load often throws the athlete out of rhythm. He begins to swap inhalation and exhalation, and in very severe cases, he simply ignores this moment and breathes at random. To prevent this from happening, follow the following exercises(this approach to training may seem frivolous to some, but it really works):

• inflate Balloons(complicated version - heating pad);
• hold your breath underwater;
• Do cardio exercises outdoors more often.



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This will provide moderate stimulation to your lungs, making them stronger. The first two endurance exercises can be performed at home.

Breathing is also affected by many other factors. Two main ones: smoking and excess weight. With the first, everything is clear, bad habits and sports are incompatible things. WITH overweight we need to fight, and immediately and radically. The greater the athlete's own weight, the greater the load placed on the heart, lungs, joints and ligaments. Many overweight people note that playing sports after losing excess weight is much easier and more productive, and the breathing rhythm during training is normalized, and there is no trace of shortness of breath.

How to improve your performance?

The answer is simple: take your time on the path to your cherished goal. Progress consists of three main principles: constant progression of loads, regularity of training and proper recovery.

For example, when working on strength endurance, we under no circumstances force things. Working with medium weights, add 2-3 repetitions to each approach in each subsequent workout. When working with heavier weights, add one repetition at a time. Once you complete the entire cycle, the results will increase in both strength and endurance.

We use the same principle with speed endurance. Our best friends in this question: timer and sports apps for smartphone. A timer is needed to track your training time and gradually increase it. The functionality of the applications can also be useful to us. There you can find out the time under load, the distance that the athlete ran (swimmed, drove, etc.), average speed. A fitness bracelet or heart rate monitor would also be a good idea. This way you'll know you're keeping your heart rate within a healthy range and not overdoing it.



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Crossfit complexes

In fact, CrossFit is a discipline, the whole essence of which is strength and speed endurance. By doing CrossFit, you improve them. By improving them separately, not within the framework, you increase your potential in CrossFit.

The complexes given below are both aerobic and anaerobic in nature. By doing them, you become stronger and more resilient. See for yourself.

Masters Final 11	Perform 500 meters of rowing, 500 meters of cycling, 15 box jump burpees and a 110 meter shoulder carry. Needs to be done as quickly as possible.
McKinnon	Do a 2.5K run, a 5K row, a 7.5K bike ride, and another 2.5K run. Needs to be done as quickly as possible.
Pedal to the Metal	Perform 12, burn 24 calories on the rowing machine, 16 calories on the stationary bike, then complete 8. The goal is to complete the maximum number of rounds in 7 minutes.
Regional Individual Event 6-16	Perform 1km spin on a stationary bike, 30m hand walk, 10m, 500m rowing machine, 50 box jumps and 5 overhead squats. The goal is to complete the maximum number of rounds in 20 minutes.

Monthly training program

In 1 month you can develop your anaerobic endurance well. With strength endurance, everything is a little more complicated, it will take longer.

To achieve a truly athletic and functionally prepared body, you need to develop in all respects. Therefore, in this program we will combine classic cardio training with more narrow-profile movements aimed at developing endurance.

The program is designed for 30 days, training takes place every other day, there will be 30 training sessions in total.

Workout number	Exercises
1	Running – 3 km – 4x60 seconds	Jumping rope – 3x120 seconds Running – 3 km
8	Rowing in a simulator – 5x500 meters Jumping rope – 3x60 seconds Pull-ups – 3x15
9	Running – 7 km – 5x20 for each leg
10	Hammer blows on the tire - 5x20 with each hand Plank – 2x90 seconds Jumping rope – 4x60 seconds
11	Rowing in a simulator – 3x750 meters Jump Squats – 4x2 Pull-ups – 2x20
12	Running – 7.5 km Burpees – 3x20
13	Pull-ups – 5x20 – 3x12 Working with horizontal ropes – 3x45 seconds Hammer blows on the tire - 3x25 with each hand
14	Exercise bike or bicycle – 15 km Burpee – 8x15
15	Running – 10 km

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The exercises that make up the training programs are divided into strength, speed-strength and endurance exercises. Endurance is the ability to perform physical activity for a long time, overcoming and delaying fatigue. This useful quality is formed by training at home.

How to improve performance

There are general and special endurance. General presupposes the ability to perform any type of work with high quality, special – a specific load. Endurance training improves the performance of all body systems. Physiologists determine endurance by the intensity of the processes of energy supply to the body with the participation of oxygen (aerobic) and without it (anaerobic).

Methods for developing performance:

• Continuous uniform (a chain of low-intensity exercises is performed over a long period of time);
• Continuous variable (the intensity of the exercises changes during the training process);
• Repeated (the number of repetitions and speed of execution are planned in advance, rest periods vary);
• Interval (exercises are performed in short periods at planned intervals).

IN adolescence(13-18 years old) due to intensive restructuring of the body, aerobic exercise is used (uniform method). Adults use all methods. The main condition is gradualism.

CrossFit Principles

In Russia, as well as throughout the world, the CrossFit system has been popular for the last 10 years. This is a sports movement founded by the American gymnast G. Glassman at the end of the twentieth century. CrossFit training includes exercises from different branches of sports.

“Our specialty is non-specialization,” says Greg Glassman, “which is the core tenet of CrossFit.”

In the West Police officers, firefighters, and rescuers are trained under this system. Training is available to both beginners and experienced athletes. A workout has been developed for the elderly, pregnant women, and children.

CrossFit uses all muscle groups and trains endurance. The lesson consists of several exercises performed one after another with high intensity.Trainers recommend:

• Gradually reduce the rest time between sets of exercises;
• Train through fatigue;
• Vary the composition of exercises by day of the week;
• Include exercises for all muscle groups in the lesson;
• Do not drink water during class.

Before training Be sure to warm up your muscles(warm-up), after it - relax them (cool-down, stretching). Warm-up example:

• Head rotation;
• Swing your arms;
• Tilts of the body forward and to the sides;
• Swing your legs;
• Sun jumps with arms and legs extended.

Complexes and individual exercises for home

For crossfit training at home you will need: dumbbells, a bench, a sandbag, a jump rope, a crossbar (available on the sports ground in the yard). Example of a complex (2 times a week, repeat each exercise 10-16 times):

• Feet shoulder width apart. Place a dumbbell in front of you, squat down, and grab it with one hand. Straighten up sharply, stand on your toes. Bend your knees while simultaneously extending your arm with the dumbbell upward. Lower the dumbbell. After 5-8 times change hands.
• Get on all fours, straighten your knees. Walk with opposite arms and legs at the same time, like a bear. Change directions of movement.
• Legs wider than shoulders. Take a dumbbell with both hands, squat down, straighten up, arms with the dumbbell up.
• Lunges forward with bending the knee and raising the arm with the dumbbell up. After 5-8 times, change arms and legs.
• Spread your legs wide, squat down, keeping your back straight; lower straight arms with dumbbells down.
• Sit down, jump over the bench from a squat. Repeat on the other side.
• Squat down with your back to the wall, rest your hands on the floor. Move your legs along the wall until a right angle is formed between the body and straight legs. Freeze for 20 seconds.

Trainers advise recording the time spent on the lesson. This will allow you to set personal records and evaluate your growing endurance. The workout is done in a circle with high intensity to the point of exhaustion.

CrossFit is convenient because anyone can create a workout. It is enough to know the exercises and principles of CrossFit.

Here simple combination:

• Burpee. Squat deeply, pressing your knees to your chest. Resting your hands on the floor, throw your straight legs back. Return to the squat and jump up, straightening your arms and legs. Repeat 15 times.
• Push-ups with push-off. While doing push-ups, lift your hands off the floor. Repeat 15 times.
• Pull-ups on the bar 7 times.
• Abdominal exercises on the horizontal bar. Raise straight legs while hanging on the bar 10 times.

The goal of the lesson is to complete as many laps as possible in the allotted time.(30-40 min). Each subsequent workout includes more circles or repetitions of one exercise. It is better to train at home every other day to allow the body to recover.

Here popular crossfit elements:

• High jump with tuck;
• Jumping squats, hands behind head;
• Push-ups with clapping hands under the chest;
• Pull-ups with acceleration;
• Push-ups with one hand clapping on the chest;
• "Birch";
• Pistol squats;
• Walking on your hands.

What to do for beginners

A novice athlete initially trains endurance using a simplified version of these exercises (simple push-ups, squats, pull-ups), gradually making them more difficult. Example (1 exercise – 30 seconds, rest – 10 seconds):

• Squats;
• Push ups;
• Running in place ( treadmill or an exercise bike, if available);
• Jumping rope;
• “Plank” on the forearms (face down, face up, on the side);
• Pull-up on the bar.

It is important to train at an increased speed until you run out of strength. At home, self-control is necessary. You can’t feel sorry for yourself, otherwise you won’t achieve success!

CrossFit is suitable for practically healthy people. For those who have problems with the cardiovascular system, intense short-term exercise is contraindicated. The ideal way Endurance training for them is running at a calm pace in the fresh air. Once every 1-2 weeks, increase the duration of the run by 10 minutes.

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Updated: 07/04/2018 05:49

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Fitness and health >>>> How to become resilient?

How to become resilient?

Scientists have long established a fact: all of a person’s problems are in his head!

And the point is not only in intellectual activity, but also in the physical endurance of the body - it is the higher nervous activity (brain work) that allows a person to withstand high physical exercise, overcoming muscle fatigue, achieve the necessary sports results.

The nervous system regulates the intensity of physical activity and limits a person’s physical capabilities. If there were no such regulator physiological processes, as a higher nervous activity, then a person would load the body limitlessly, which would inevitably lead to the collapse of health.

But on the other hand, to push the boundaries physical capabilities person, training should begin with strengthening endurance nervous system .

As practice shows sporting victories, in addition to regular training of the muscular system, efforts are also needed on the part of the brain - this is commonly called fortitude, character strengthening, but from a medical point of view - endurance of the nervous system, which allows you to play sports under extreme loads.

To become resilient To set yourself high standards in sports, first of all, you need a trained nervous system, which, in moments of physical intensity, will keep the athlete from giving up, reducing the pace of the load, and even giving up victory.

It is a trained brain, accustomed to overcoming fatigue, that will support the athlete during periods of overload of the body.

How to train endurance? Daily stress on the muscular system, although it creates stress for the nervous system, also causes addiction to a certain nervous overload.

Gradually, the nervous system learns to cope with this kind of stress, and physical overload becomes a common, habitual thing - a natural state of the nervous system. Personal records in a particular area of ​​sport feed the nervous system with positivity, induce an optimistic attitude and allow you to move towards new heights.

Endurance– this is a balanced nervous system, the load on which is dosed and increases as it strengthens.

Do not forget that nervous breakdowns are the result of overload of the nervous system, its exhaustion. And such a nervous system will fail at the most inopportune moment.

For endurance of the nervous system Regular rest is necessary, but rather moral than physical.

To train the brain means to provide it not only with stress, but also with rest - rest from volitional efforts, since fatigue is often the result of volitional efforts rather than physical ones. An example of this is a situation when, before even starting to physically load himself, a person is already tired of the mere thought of what he has to do.

Endurance training involves the ability to relax the nervous system at the right moments, and, if necessary, to mobilize nervous efforts.

Self-hypnosis helps in training the nervous system - the ability of a person to “persuad” himself to overcome another portion of fatigue in the name of positive emotions from victory, sometimes victory over himself.

According to specialists in sports physiology, the most productive athletes are those who know how to find the best option between the load on the nervous system and muscle tension.

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This publication contains…

How to increase service life

Athlete and person who does heavy lifting physical work, looking for different goals, dreaming of one thing: to extend the time of your own productivity and increase your efficiency. Thus, both are in an eternal search for means and ways that can satisfy their desire, dictated by ambition and urgency.

The idea of ​​increasing the longevity of the body, namely that it lies at the basis of the questions raised, is quite feasible.

Home Endurance Kit

However, it should be understood that this task requires a comprehensive solution. And we need to figure out what the components of this approach are.

education

Intense physical stress is a fundamental factor that shapes the endurance of the human body and helps improve its performance in this regard. Special sports disciplines are aimed at achieving a goal. On them, and you must be careful if you want to increase your productivity and less fatigue under the influence of the burden.

Firstly, the inertia of the athlete trains, especially interval exercises.

There is no passive rest in this type of load: there is an exchange of more intense periods with less intense ones. For example, acceleration is replaced by slow or works with average speed- walking.

The importance of interval training for improving longevity is long periods of time when the body experiences relatively heavy loads. As a result, there is some practice in finding the body's muscles in action, and the upper limit of fatigue begins, the decline in performance has shifted significantly.

Another way to increase endurance is swimming.

This sport appears to be very weak compared to strength training, but it actually has obvious benefits. Swimming increases the strength of the body by strengthening the immune, muscular and skeletal systems, and the musculoskeletal system. This drives enthusiasm to achieve new ones, best results people have and believe me that there are many of them.

Consistently effective in terms of training endurance are peaceful sports disciplines such as yoga and Pilates.

They force a person to focus on his body, its various parts, learn to relax and strive for harmony in the physical and spiritual components of the body. These sports practices are an excellent tool for preventing rapid fatigue, fatigue and stress, which, in particular, together with other factors, lead to a decrease in endurance.

Breathing exercises are important ways to increase the productivity of the body.

They develop respiratory muscles, teach concentration, and contribute to better enrichment of the lungs and body tissues with oxygen. Breathing exercises are the basis of qigong practice - you can begin to increase the longevity of your body by mastering this creation of the blue peoples of the East. Stress, by the way, even in the end when the arm is removed.

Another great way to increase your endurance is through horseback riding.

Integrating into this, you get the task of alertness, enthusiasm, increased ability to focus on the process and result to attract attention. These are not all sports disciplines that help increase efficiency and reduce the tendency to get tired quickly, but also from a certain number of sports that you can choose for yourself.

Daily regimen

Many people ignore such a phenomenon as their customs in their lives.

However, the spontaneous process of everyday existence is detrimental to the condition of the human body, even to such an athlete, and even to the claim to be a professional, especially. The athlete must strictly adhere to a training and rest period for recovery, nutrition and sleep, outdoor exercise and relaxation sessions.

At the same time, all of the above measures are strongly recommended; only small deviations from the regime are allowed, and even then - sometimes. Then you can improve your body's performance and forget about getting tired quickly without much effort and time.

Power supply

If you want to get stronger, you must be careful about the food you eat and how to do it.

You should always eat at the same time and spend most of your share in the morning and lunch. Either way, you shouldn't skip lunch, especially for snacks.

The diet should be enriched with foods that contain enough vitamins and minerals. One hour before start sports training should be updated.

High-calorie and easily digestible foods are suitable for these purposes. A living example: grain with fruit. Remember: don't eat in general, not just at meals.

It is worth talking about foods that increase the strength of the body due to their chemical composition, and therefore useful properties.

A list of great products includes:

• Tonic drinks. This coffee and tea are black and green. They contain stimulants to increase the longevity of caffeine and tannin, which extends the time of high performance.
• Green leafy vegetables. These are lettuce, spinach, etc. These foods are known for their presence of vitamin E and beta carotene, which help increase muscle tone.

• Bananas.

  They are a source of B vitamins, carbohydrates and the mineral potassium. The delicacy of bananas is best for the longevity of the cardiovascular system.

• Apples. Scientists have discovered quercetin in the main fruits of gardens, which improves energy metabolism and thereby increases sports performance by as much as 13%!

Alcohol consumption is of great importance for a person who seeks to improve the longevity of his body.

Every day you need to drink water, a small drink is required every 30-60 minutes, and lack of thirst is not an obstacle. It is better not to drink during training, but wait until the end of the sporting activity. But there are exceptions to the rules: for example, if the debit is a debt, the time cannot be made.

In addition to regular table water, you can use soft berry juice, not very sweet compote, mineral water and the aforementioned coffee, black and green tea.

Sports accessories

Often and recently, to improve performance, athletes are involved in the use of adjuvant medications, which are designed to achieve the desired goal as quickly as possible, compared to following the above recommendations.

• Energy - Maintains high energy levels during intense athletic activity, improves performance, stimulates insulin production.
• Arginine - increases creatine levels in muscles and produces fertile soil for muscle growth.
• L-carnitine - improves power and speed, mood, stabilizes energy metabolism, makes the fat burning process more intense.
• BCAA - prevents muscle catabolism, reduces the percentage of body fat.
• Amino acids - accelerate protein synthesis, help restore damaged muscle fibers, and affect fat burning.
• Isotonic - maintains the balance between water and salt in the human body, quenches thirst and improves performance.

Put into practice all the ways to increase stamina that this article covers, and happiness will definitely smile!

Ponomarenko Nadezhda

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How to develop (increase) endurance

Man has always sought to increase his capabilities, taking various measures for this and using different ways. We often think about how to increase memory, attentiveness, immunity, productivity, etc., however, we rarely remember that it is necessary to improve indicators associated not only with intellectual, but also with physical activity. This applies to both professional athletes and ordinary people who have virtually nothing to do with sports.

Have you noticed that you find it difficult to walk long distances, even at a slow pace? Do you have difficulty climbing stairs more than three floors? Can't ride a bike without shortness of breath? Then you urgently need to increase your endurance, which will come in handy both in Everyday life, and in the workplace. After all, increasing endurance means strengthening the respiratory and cardiovascular systems, which are responsible for the health of the entire body.

What is endurance

Endurance often refers to the body's ability and ability to cope with intense stress over a long period of time.

Regardless of the type of activity, endurance helps to resist fatigue that occurs during work. Everyone's endurance level is different; some are able to work for 24 hours without feeling any signs of fatigue, while others run out of energy after the first two hours of work.

There are also cases when endurance is minimal, and a person does not even have enough sleep at night to regain strength, and he wakes up already tired.

Endurance training includes a set of activities, which include proper nutrition, physical activity, healthy image life, proper rest and rhythm of life.

In addition, there is a distinction between general and special endurance, each of which requires a special approach. General Stamina– this is the ability to perform work with a medium or low level of intensity for a long time, and special involves the body’s resistance to fatigue, which occurs during intense and prolonged loads of a special type of activity.

Depending on your needs, you must decide how much endurance you need to develop.

Products for increasing endurance

We all know very well that our diet affects the condition of our body and its functioning.

That is why the first thing you need to do if you are trying to change something in yourself is to make a proper diet and a diet that will promote change. To increase your body's endurance, you need to include foods that contribute to this in your diet. These include tomatoes and tomato juice, which are rich in antioxidants, of which lycopene is of particular importance.

Next on the list of endurance-boosting foods is caffeine. It improves body tone and provides vigor.

But this doesn't mean you need to drink 10 cups of coffee throughout the day to improve your endurance. There are many other, safer and healthy products, which contain caffeine.

Raisins are also necessary to increase stamina. This is due to the fact that raisins help saturate the blood with oxygen, normalize brain function, and also improve cellular nutrition, which has a positive effect on the functioning of the entire body.

Green vegetables and apples increase muscle tone, making it possible to bear heavy loads, and also reduce pain syndromes during intense physical activity.

In addition, these foods directly increase the body's endurance.

Physical exercise

To develop endurance it is recommended to use various methods training, including special attention deserve interval and continuous. Each of these methods has its own characteristics, so you should alternate them if you want to achieve maximum effect. One of the best and most popular ways to develop endurance is running.

Strength endurance training

But keep in mind that this must be a long-distance run. Regardless of your running pace, try to gradually increase the distance you run, otherwise the effectiveness of this method will be minimal. You can replace running by jumping rope. This method also applies to continuous and involves a systematic increase in load.

Take up swimming, which, in addition to developing endurance, will help you strengthen almost all muscle groups and improve your health. Concerning interval training, then select exercises for them in accordance with your needs and preferences. The main condition for such training is repetition of actions after a short rest.

Interval training often includes several approaches, after which the exercise changes.

The effect of rest on endurance

Increasing endurance is not an easy task. To develop endurance, you need to have enough strength and energy to increase the daily stress on the body. No matter how much you plan to do during the day, make sure you get enough rest by setting aside enough time for it.

Working 24 hours a day, you are unlikely to be able to develop endurance, but will only exhaust your body, which will soon become not only unbearable, but also incapacitated.

When you return from work, leave all your affairs and problems outside the home. Here you should rest and relax, and not just change location to complete tasks from your superiors.

Learn to relax and discard all negative thoughts, resting not only physically, but also mentally. You should definitely have at least one full day off a week, a day when you can sleep and take care of yourself.

As for sleep, it should be full and healthy, and, therefore, last at least 7-8 hours. Relaxation doesn't always mean lying on the couch and eating goodies. Spend your weekend active, meet friends, go on a hike or a picnic, go to the cinema or theater, or just take a walk in the park.

Lifestyle and endurance

A person who decides to increase endurance must take care of his lifestyle and create the most suitable conditions for achieving his goal.

First of all, it is necessary to correctly create a daily routine that will take into account all the features and needs human body. The routine must include breakfast, lunch and dinner, time for work, time for sports, as well as time allotted for rest and sleep.

Following such a routine will develop in you not only endurance, but also discipline. Moreover, if you want to achieve good results, it is necessary to lead a healthy lifestyle, giving up bad habits such as smoking and drinking alcohol.

They significantly reduce the performance of the respiratory and cardiovascular systems, which will reduce all your efforts to zero and will not allow you to achieve your desired goal. Do not forget about constantly strengthening your immune system, because only a strong and healthy body is able to withstand stress, both physical and mental. Temper yourself, play sports, eat right, lead a healthy lifestyle, and your endurance will soon become the envy of others, and you will once again be convinced of your own strength and determination.

Makhnonosova Ekaterina
For women's magazine InFlora.ru

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How to develop endurance?

The human body is capable of many things.

Her assets are so big that it's hard to imagine until you try.

5 best practice trainings

In this case, you don't have to go into any serious trouble and create almost inhumane conditions to test your abilities. A more pronounced effect can lead to the development of endurance. But the question of how to become more resilient is not only determined by professional athletes, but also ordinary people for whom this quality is part of the character.

Both are looking for different universal learning modes. Let's try to find the most effective one.

Durability Design Features

Many people believe that the strength of the human body can be assessed by the degree of development of the muscular system.

But it is not so. Another important role is the cardiovascular system. For achievement effective results in developing your ability both systems must be trained.

But before you ask yourself how to become permanent, it is important to understand the essence of the term. Endurance is usually understood as the body's ability to persist for long periods of time. efficient work and resistance to fatigue. How less people gets tired, the better his health. There are also two types of endurance:

1. General - When the body can effectively respond to long-term work.
2. Especially - the body's ability to resist fatigue during prolonged stress of a certain type of activity.

For the best effect, it is necessary to increase the strength of the body in both directions. AND the best remedy for this is physical exercise. Running, swimming, skiing, cycling are just a few sports that develop durability. But to improve the strength, strength and flexibility of the body, there is nothing to do. Integrated training will give you more opportunities to improve your body's resistance to stress and fatigue.

Exercises to develop endurance

Endurance is an expression that in itself hides the physical properties of the body. For example, power, speed and flexibility.

Physical exercises that develop longevity must be designed to teach all of these qualities. Therefore, it is advisable to use continuous and interval training methods. Constant change will provide more opportunities to improve physical performance.

So let's think about the most effective ways sustainability development:

first Exercises to improve the quality of strength. Based on working with your own weight:

• laying and folding the arm with emphasis on the wall, with emphasis lying down or with legs raised;
• moving your hand over the uneven bars. The feet do not touch the ground;
• time and bends on uneven rods;
• rope lifting;
• pulls over the bar;
• lifting and lowering the carcass with motionless legs;
• raising and lowering your legs behind your head lying on your back;
• jumping from a full bow.

Speed ​​development acceleration:

• walks quickly up the hill;
• The seats are wide and fast;
• driving with an acceleration of 40 m;
• which goes from the top to repeat 5-7 times;
• jumps on both legs 15-20 m;
• starts from different positions.

Exercise options for integrated development durability:

• slow and long-term transition from half an hour to two hours;
• fast driving 20 minutes-1 hour;
• exchanging slow work and walking for two hours;
• Participation in various short and long distance competitions;
• slow long-term digging in any tank;
• a long game of football or basketball;
• Cross-country skiing at high speed over distances from 3 to 15 km;
• jumping rope in several series for 1 minute and with breaks of 2-3 minutes.

Finally, some important tips on how to properly develop longevity:

• Before each workout, you need to warm up thoroughly;
• the load should be gradual and increase with each training;
• driving must be done at least three times a week for 20 minutes or more;
• It is better to wear thick socks made of wool and ticks on your feet.

The best advice on how to get heavy is to take your training seriously and do it consistently.

The body will get used to the load quickly, and you will soon see the effectiveness of the proposed exercises.

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