Endurance training at home. We increase our own endurance through circuit training How to train endurance at home

Exercises

1. Feet together, jump 20 times.
2. Let’s complicate it: while swinging the leg to the side, make a turn with the body and strike or swing with the arm.

   Workouts at home

   We do it 30 times.

This article is primarily addressed to those who compete in contact martial arts (Kyokushinkai, full contact karate, Muay Thai, etc.). The fact is that exercises for the leg muscles are either strength-based or increase endurance. That's the problem.

This article is primarily addressed to those who compete in contact martial arts (Kyokushinkai, full contact karate, Muay Thai, etc.). The fact is that exercises for the leg muscles are either strength-based or increase endurance. That's the problem. It's no secret that the owners of the most strong legs weightlifters and lifters, and the most hardy legs among marathon runners (any runners) and football players. Can a weightlifter kick very hard? Naturally it can. But the endurance in these blows leaves much to be desired. So, let's try to find a compromise that will increase both endurance and explosiveness.

1) Barbell. A very useful thing. It can help pump up your legs, strengthen your lower back and spinal column. Due to the high tension, it gives a positive boost to all muscle groups in the body. But if you do the exercises incorrectly, it will help ruin all this for you. In this regard, be sure to consult a trainer on the technique of such squats, deadlifts and lunges (your legs will need all of this). You shouldn’t learn this from publications, photos and videos). An outside instructor will always be able to find mistakes and correct them. Remember that it is easier to immediately learn how to perform an exercise correctly than to relearn it later!

For people involved in martial arts, it is better to perform multiple repetitions. You still have to kick with those legs after this! After 4-5 approaches, the muscles of your legs need to be “scattered” on the bag. Keep in mind that your leg muscles will ache for several days after a serious workout; you should often not load your legs with a barbell. Once a week is enough. Sometimes once every two weeks is enough. Below we will talk about more “everyday” exercises.

2) Steps. Next we will lead we're talking about about ordinary stair steps. Once Nick DaCosta (remember: multiple European champion, etc. in Kyokushinkai) said that he was running in a nine-story building from the first floor to the ninth, according to a simple scheme: on Monday - once, on Tuesday - twice, on Wednesday - three times... on Sunday - seven times. But in principle, you can run nine times on weekends. Gradually bring up to 15 times without stopping. You can start running for a while. And every time try to improve the result. Ask why you need this? You are constantly pushing yourself forward and upward. At the same time, a very heavy load is placed on the heart! Very strong! However, by doing this you are training “explosive endurance”. Try it and you will understand everything. If you run through a step, you will develop constant acceleration; if you run along each step, load your calf muscles; if you run through two steps, the biceps femoris and buttocks begin to work very actively. The hardest thing will be, having run up the floor for the last time, not stopping, but continuing to go down. The ladder is a tool for increasing hip endurance and power, but the most important thing is not to overdo it. It’s better to start running two months before the competition and don’t stop abruptly, otherwise your heart may not understand you.

3) Shuttle run with squats. Set the timer for 5 minutes and start running from wall to wall in the gym. At the end points you need to sit down completely and jump in the opposite direction. They ran, crouched, and jumped. You can arrange competitions with your teammates, you can try to improve the result, trying to score more segments compared to the last time.

4) From one end to basketball court start jumping in a full squat to the other end, start sharply there and run back. Do this several times. You can jump different ways, side forward, back forward. Try to speed up your unruly legs when starting at full strength!

5) Almost the same as the previous one, only you need to cross the platform by running on bent legs. Try to keep your back straight!

6) Pulling up the bent right leg to the chest from a place, jump forward and up on the left. At the moment of the jump, the left knee needs to be pulled towards the chest. 5 such jumps forward without stopping, five back. Then change legs. This way you perform 3 approaches. Try to make the leg explode from the foot to the pelvis.

7) From a full squat, jump up, then back into a full squat. Don't stop at any point! After doing this exercise for a minute, kick your feet at the target for a minute, trying to overcome hip fatigue. And so several repetitions!

8) Kochergin exercise: Swedish wall one grabs the crossbars with his hands. The second one rests his foot on his stomach, heel up and clasps his ankle with his hands. The first one performs Ushiro-geri (push back) and back the knee to the chest with maximum strength and amplitude. The second very stubbornly serves as a weight-shock absorber.

Programs for training endurance at home

Having “killed” one leg, we move on to the other. Don't remember Kochergin!

9) We combine tension-relaxation in squats with blows. We sat down, stood up with Mae-geri (20 times), with Mawashi-geri (20 times), with Yoko-geri (20 times), with Ushiro-geri (20 times), and from the very beginning...What? Can't you anymore? This is because you are doing it wrong. Starting to get up, we tense our legs, but at the moment of impact we only hit with momentum and a relaxed leg! These allow you to do more! And diverse blows in order to learn how to direct this very impulse.

Well, for now I think that's enough for you. You can take any of these exercises for a separate workout. Your legs will be happy, your hips will be stronger, faster and more resilient! Don’t forget that after these exercises you need to force your legs to perform the kicks you know.

endurance training at home

Endurance exercises

Endurance is the ability to perform exercise at a certain intensity for as long as possible. In professional sports, where the emphasis is on technical skills, with equal technique, the athlete who has more developed endurance wins.

As for everyday life, here without a powerful heart and deep breathing You can't do it all over your chest either. It has been proven, and there is nothing surprising in this, that no matter how active you are, your health will largely depend on endurance, that is, on the amplitude of heart contractions, breathing rate, pulse, and sweating. After all, all of the above factors together mean the term “breathing” familiar to all athletes.

Endurance Exercise Variations

Endurance exercises can be classic aerobic sports - swimming, running, dancing, jumping. In addition, there are several publicly available sports areas that develop this property of the body:

• jump rope is an unsurpassed fat burner that strengthens the cardiovascular system, coordination, calf muscles, thighs, hands, shoulders, abs, buttocks;
• squats – it has been proven that squats are as effective as running, but can be done without leaving home;
• bike - perfect exercise to increase endurance, which suitable for people with serious excess weight, since, unlike running, it takes the load off the knees and feet.

As for running, it is obvious that when you need to increase the strength of your lungs and heart, you first of all think about it. However, when overweight running is enough dangerous looking sports, because during each step, the walking leg accounts for 70% of the body weight. This is a huge strain on the joints, which can be avoided by removing the weight on the bike first. Otherwise, running retains its position as a leader among exercises for development. general endurance.

Exercises

Today we invite you to perform a set of endurance exercises from the category of cardio training with a jump rope.

1. We jump rope first on one leg, then on the other to warm up. We perform 20 jumps per leg.
2. Feet together, jump 20 times.
3. The jump rope was put aside. We perform several steps on the spot to normalize breathing.
4. Hands behind your head, take a step back, bending your leg at the knee. Pull your leg forward and transfer your weight to your front leg. Raise your leg as you exhale. The front leg is at a right angle, the knee does not protrude beyond the toe.
5. We inhale and exhale several times and perform 30 repetitions of lunges back on the second leg.
6. We shook our legs and took a few steps in place.
7. We perform squats - legs wider than shoulders, arms in front of you. Sit down, and as you rise, swing your half-bent leg to the side. We change legs one by one. We do it 30 times.
8. Let’s complicate it: while swinging the leg to the side, make a turn with the body and strike or swing with the arm. We do it 30 times.
9. We normalize breathing - we walk with inhalation and exhalation.
10. Tilt and push with the leg - raise the right leg back in a half-bent position, touch the left foot with the right hand, the body is tilted, left hand we take it back. From this position we get up, join our hands together and kick to the side with our right foot. Perform 20 times per leg.
11. To increase endurance, we perform the following exercise again on a skipping rope - we jump on the right and left legs 10 times, and on both legs 10 times.
12. Squats - when squatting, we bring our arms together in front of the chest, when we stand, we spread our arms to the sides. We do it 30 times.
13. Let's make it more difficult - we squat, hands together, stand up, strike two times with a turn to the side. We do it 30 times.
14. We raise our hands - inhale, lower them - exhale. We take a few steps in place to normalize breathing and relax the leg muscles.

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Muscle strength and endurance

Muscle strength- the force that a muscle can develop when lifting, moving or pushing an object. Everyone needs it at least to carry out the simplest everyday tasks. If strength is not maintained, over time even the most difficult tasks will become increasingly difficult. simple shapes physical activity(for example, walking) and will increase the risk of household injuries. Even picking up a suitcase from the floor and holding it in your hand requires muscle strength.

Muscular endurance means the ability of a person to maintain for some time muscle contraction or repeatedly contract some muscle group. Using alternate flexions and extensions of the torso, you can determine the endurance of the abdominal muscles, and with push-ups, the endurance of the shoulder, chest and arm muscles.

Various means of developing muscle strength are strength exercises, among which we can highlight exercises with external resistance, as well as with overcoming the weight of your own body.

Exercises with external resistance are exercises with weights, with a partner, with the resistance of other objects (rubber shock absorbers, various expanders, etc.), with overcoming the resistance of the external environment (running uphill, on sand, snow, water).

Exercises with overcoming your own body weight are gymnastic exercises(inversion lifting, pull-ups on the bar, push-ups while lying down and on parallel bars, rope climbing, etc.), athletics jumping exercises, exercises in overcoming obstacles on special training strips.

Speed ​​qualities necessary for a person to move at maximum speed, when performing various jumps associated with body movement, in martial arts and sports games. In addition to high speed characteristics of the course of nervous processes, they also require a sufficient level of speed-strength preparedness of the motor system.

The main means of developing speed are exercises that require energetic motor reactions, high speed and frequency of movements.

Development of flexibility- this is the development of the properties of the human musculoskeletal system to expand the limits of movement of individual parts of the body. Develop flexibility with exercises to stretch muscles and ligaments.

Exercises aimed at developing flexibility are based on performing a variety of movements: flexion-extension, bending and turning, rotations and swings. Such exercises can be performed independently or with a partner, with various weights or simple training devices. Complexes of such exercises can be aimed at developing mobility in all joints to improve overall flexibility without taking into account the specifics of the motor activity of a particular person.

Teenagers usually have very good flexibility and endurance, and they gain strength with age. It is important to maintain and improve these qualities in order to preserve them into adulthood.

Hardening the body

Achieving the necessary harmony between a person and external environment possible only through hardening. It not only increases the body’s resistance to the effects of natural factors, but is also a powerful means of ensuring its normal development.

Regular hardening provides:

weakening or eliminating the body’s negative reactions to weather changes (decreased performance, mood swings, malaise, pain in the heart, joints, etc.);

Increased ability to perceive and remember;

Strengthening willpower;

Active physiological activity and healthy life;

Slowing down the aging process;

Extending active life by 20-25%. You can harden your body at any age, but

It’s better to start doing this from childhood.

To properly use environmental factors for health, it is necessary to adhere to the following hardening principles’.

Principle gradual increase doses of hardening effects;

The principle of regularity, obliging the systematic repetition of hardening effects throughout life;

The principle of taking into account the individual characteristics of the body, the degree of its health, susceptibility to the effects of hardening measures and their tolerance;

The principle of multifactoriality, which involves the use of several physical agents during hardening (heat, cold, irradiation with visible, ultraviolet, infrared rays, mechanical action of air, water, etc.).

There are no absolute contraindications to hardening, since we are talking about improving the health of the body. Only the dose of hardening load is important. In the initial hardening mode, low-cooling or low-heating procedures are used in the form of air baths, rubbing, etc. These procedures are contraindicated only in exceptional cases: in the presence of injury or any disease.

Hardening can be general and local. In general, the irritant affects the entire surface of the body (air baths, swimming). With local exposure, a limited area of ​​the body is exposed (legs, neck, etc.).

When hardening, natural factors are most often used: air, water and sun.

Air hardening. Air baths are considered health-improving procedures that are recommended for use throughout life. They can be general and local. If air baths are carried out indoors, then ventilate it first. They can also be taken on the balcony, open veranda, in the yard, in the park. Air baths on the shores of a lake, river, or in the forest, where the air is saturated with aerons and phytoncides, have the most beneficial effect on the body. The first air procedures should be carried out in a place protected from the wind.

Depending on the sensation of heat, air baths can be warm (over 22 °C), indifferent (21-22 °C), cool (17-20 °C), moderately cold (9-16 °C), cold (0-8 °C) C) and very cold. Persons aged 16 to 60 years in the initial hardening mode take air baths in a room with an air temperature of at least 17 °C.

Endurance exercises

You can start taking them at any time of the year in light sportswear, and their duration should not initially exceed 5 minutes. Subsequently, it is increased daily by 5 minutes, and subsequently it can reach several hours. Air baths help increase the body's resistance to long-term weak cold influences.

Sunbathing. The effectiveness of solar exposure is determined by the flux of ultraviolet, infrared and visible rays.

In central Russia, sunbathing, including ultraviolet rays, is possible from the second half of April. Best time for them - until noon (especially in summer). Depending on the body's sensitivity to ultraviolet rays, sunbathing can be done under an awning in order to protect from exposure to direct rays.

For health purposes, sunbathing, including rays of the visible and infrared spectrum, in the cold season can be taken in combination with air baths on a glassed-in veranda or in a special solarium.

For those living in the middle zone, the time of the first sunbath should not exceed 20 minutes. Subsequently, the time of solar irradiation, if tolerated, is increased by 5-10 minutes, gradually increasing it to 1.5-2 hours.

Sunbathing, taken while moving, has an optimal healing effect, but it must be dosed skillfully, trying to avoid overheating the body. They are taken one hour before meals and no earlier than 1.5 hours after meals. It is necessary to ensure uniform exposure to sunlight on all parts of the body. An indicator of the effectiveness and usefulness of sunbathing is your well-being.

Contraindications for sunbathing are various acute inflammatory diseases, increased excitability nervous system and other diseases requiring medical supervision.

Hardening with water. Water is an excellent hardening agent, as it combines cooling, heating and mechanical properties.

Let's look at the most common and accessible water hardening methods.

Hardening of the nasopharynx, as one of the most vulnerable places of the body, is carried out by gargling with cool and then cold water, wiping the neck with a damp towel during the morning toilet.

Pouring feet. This procedure is performed by pouring over the lower third of the leg and foot for 25-30 seconds. They start with a water temperature of 27-28 °C, every 10 days it is reduced by 1-2 °C, bringing it to a final temperature of at least 10 °C. After dousing, the feet are wiped dry. It is better to carry out the procedure in the evening, an hour before bedtime.

Foot baths. The feet are immersed in a bucket or basin of water. Its initial temperature is 30-28 °C, every 10 days it is reduced by 1-2 °C, bringing it to a final temperature of 15-13 °C. The duration of the first baths is 1 minute. Gradually it is brought up to 5 minutes. It is advisable to move your feet slightly in the water. After the bath they are wiped dry. Foot baths are carried out

shortly before bed.

Walking barefoot is one of the oldest hardening techniques. It is advisable to use it from late spring to autumn. Its duration depends on the temperature of the earth. It is especially useful to walk barefoot through dew, after rain, or through water.

Rubbing is carried out with a terry mitten and a terry towel dipped in water, in the following sequence: arms, legs, chest, stomach, back. Each part of the body is wiped separately, starting from the periphery, and then dried until dry. The duration of the procedure is 1-2 minutes. The water temperature is reduced by 1-2 °C every 10 days. The initial temperature for primary schoolchildren is 32-30 °C in winter and 28-26 °C in summer, the final temperature is 22-20 °C and 18-16 °C, respectively. For middle and older schoolchildren, in winter the initial temperature should be 30-28 °C, in summer - 26-24 °C, and the final temperature - 20-18 °C and 16-14 °C. It is advisable to wipe down in the morning after exercise.

Pouring water is the most powerful procedure. It is advisable to start it in the summer. Pouring is done from a watering can or jug. To avoid the strong mechanical impact of the water flow, follow the following dousing sequence: back, chest, stomach, arms, legs. The initial water temperature for primary schoolchildren in winter should not be below 30 °C, but in summer it can be 28 °C. The final temperature will be 20 °C and 18 °C, respectively. The reduction is made every 10 days. For middle and high school students, the initial water temperature in winter is 28-26 °C, in summer - 24 °C, the final water temperature is 20-18 °C and 16-15 °C, respectively. The total duration of the procedure is usually 60-90 s. After dousing, the body is wiped dry.

Showering is the next most intense cold procedure. The mechanical factor is more pronounced here. You can use the shower at any time of the year at a temperature of at least 18-20 °C.

After physical activity of any nature it is advisable cold and hot shower. In this case, warm and cold water are used alternately with a gradually increasing temperature difference (first 5-7 °C, gradually brought to 15-20 °C). The final stage of the procedure is a cold shower.

A contrast shower increases resistance to temperature changes and accelerates recovery processes after physical, intellectual and psycho-emotional stress. The determining criterion for this procedure is individual tolerance.

It is important not just to know the methods of hardening, it is necessary to turn them into an urgent necessity, and then into a habit.

Questions and tasks

1. What do you understand by physical activity? 2. What physical qualities must one have to ensure a good level of health? What are the ways of their formation? 3. Tell us how different sports influence the formation physical qualities. 4. Define hardening and tell us what it provides. 5. What are the principles of hardening? 6. What types of hardening do you know? 7. Tell us about hardening using the rubbing and dousing method.

Task 54. Determine your cardio-respiratory endurance. For this:

a) climb onto a step or bench 20 cm high and lower back to the floor (you can start the exercise with either leg); changing legs, go up one step and go down to the floor for 3 minutes in a row, doing 24 ascents per minute;

b) after exactly 3 minutes, stop and immediately sit on a chair; after 1 minute, count the pulse for 30 seconds and multiply the resulting number by 2 to determine the pulse rate (for 1 minute);

c) using the information contained in table. 6, evaluate the resulting indicator.

Table 6

Heart rate indicators

Task 55. Using a hand dynamometer, determine the strength of your hand. To do this, take the dynamometer in your hand (the one with which you are writing), squeeze it with all your might; Use the scale to determine your hand strength in kilograms. Using the information given in table. 7, evaluate this indicator.

Table 7Hand strength indicators

a) before starting the test, do several warm-up exercises stretching (for example, several bends to the sides, forward and backward, rotation of the torso);

b) place a box on the floor against the wall; Place a measuring ruler on it so that the 10 cm mark coincides with its near edge, and the 30 cm mark coincides with the far edge adjacent to the wall;

c) sit on the floor, straighten your legs and spread them so that the distance between the heels is 12-13 cm, and the feet are completely adjacent to the surface of the box;

d) slowly stretch both hands forward, trying to reach them as far as possible; tips

With your fingers, touch the corresponding mark on the ruler and hold in this position for approximately 3 s. Remember the distance to which you managed to stretch your arms;

e) repeat the described procedure three times (do not increase the distance by jerking forward); The best result in three attempts will be an indicator of your flexibility.

Table 8

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Training to develop endurance and strength

How to develop endurance?

The human body is capable of many things. Its resources are so great that it is difficult to imagine until you try it. At the same time, it is not necessary to go to great lengths and create almost inhuman conditions in order to test your abilities. A more significant effect can be achieved by developing endurance. But the question of how to become more resilient is asked not only professional athletes, but also ordinary people for whom this quality is part of their character. Both are looking for different universal ways of training. Let's try to find the most effective of them.

Features of endurance development

Many people believe that power human body can be assessed by the degree of development muscular system. However, this is not quite true. Another important role is played by the cardiovascular system. To achieve effective results In developing your power, you need to train both systems. But before you wonder how to become resilient, it is important to understand the essence of this term. Endurance is usually understood as the body's ability to withstand long-term efficient work and resistance to fatigue. How less people gets tired, the better his health. There are also two types of stamina:

1. General – when the body can effectively withstand prolonged work.
2. Special – the body's ability to resist fatigue during prolonged stress of a certain type of activity.

For better effect increasing the body's power needs to be worked out in both directions. AND the best remedy This is done by physical activity. Running, swimming, ski race, cycling is just some of the sports that develop endurance. But to improve your strength, power and flexibility, you don't have to do just one thing. Comprehensive training will give you a better chance of improving the body's resistance to stress and fatigue.

Exercises to develop endurance

Endurance is a term that hides several physical qualities of the body at once. For example, such as strength, speed and flexibility. Physical exercises that develop endurance should be designed to train all these qualities. To do this, it is recommended to use continuous and interval training methods. Constant variations will give you a better chance of improving your body's power. So, let's look at the most effective ways endurance development:

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

• bending and straightening of the arms in support against the wall, in support while lying down or with legs raised to an elevated position;
• moving your hands along the bars. Feet do not touch the ground;
• bending and extension of arms on uneven bars;
• rope climbing;
• pull-up on the bar;
• raising and lowering the body with fixed legs;
• raising and lowering your legs behind your head while lying on your back;
• jumping up from a full squat.

2. Exercises to develop speed:

• running at a fast pace uphill;
• mincing run, changing to wide and fast;
• 40 m acceleration run;
• running down the mountain repeated 5-7 times;
• jumping on both legs 15-20 m;
• starts from various positions.

3. Exercise options for integrated development endurance:

• slow and long cross-country from half an hour to two hours;
• fast run lasting 20 minutes-1 hour;
• alternating slow running and walking for two hours;
• participation in various competitions for short and long distances;
• slow, long swimming in any body of water;
• playing football or basketball for a long time;
• skiing at high speed at distances from 3 to 15 km;
• jumping rope in several series of 1 minute each and with breaks of 2-3 minutes.

And finally, some important tips on how to properly develop endurance:

• Before each workout you should warm up thoroughly;
• the load should be gradual and increase with each workout;
• you need to devote to running at least three times a week for 20 minutes or more;
• It is best to wear thick socks made of wool and cotton on your feet.

The best advice on how to become resilient is to take your training seriously and carry it out systematically. The body will very quickly get used to the stress, and soon you will see for yourself the effectiveness of the proposed exercises.

How often do you walk or climb to high floors without using an elevator? Can you run several kilometers without rest breaks? The answer will depend on the level at which your endurance is developed. When giving preference to training on simulators in the gym, do not forget about banal workouts at home, morning jogging or visiting the pool on weekends. After all, it is the general physical preparation of our body that helps us work with additional weight and increase our strength in the gym. Today we will create a set of exercises to develop endurance and analyze each of them step by step.

Characteristics of endurance and its types

To correctly select exercises suitable for developing endurance, it is very important to find out the main nuances associated with it.

Endurance is the body's ability to cope with proposed physical activity for a long time with a minimal decrease in intensity.

There are two types of endurance - general and special.

Physical endurance general type implies the ability to perform for a long time physical work moderate intensity with the functioning of most of the muscular system. General endurance is also called aerobic endurance, since its level determines the amount of oxygen that the body is able to use per unit of time.

Such endurance is formed and developed depending on the duration and number of training sessions, and also serves initial stage for the development of endurance of a more complex type - special.

Special type involves endurance in relation to a certain type of physical activity. This endurance, in turn, comes in the following subtypes: speed, strength, and speed-strength. It is worth noting that such a division is conditional, since there is no specific exercise that develops only strength endurance, For example. To one degree or another, each exercise allows you to train special endurance of any kind.

The level of speed endurance indicates how long your body is able to maintain the rhythm of performing a particular exercise without fatigue of the muscles and disruption of technique. For example, if you run, then to develop this type of endurance you need to increase the speed and the length of the distance itself.

Strength endurance tells about your body how long you can perform an exercise at close to your maximum effort. For example, in gym During the bench press, it is strength endurance that helps you complete as many repetitions as possible in one approach.

Speed-strength endurance is manifested in football, hockey and other sports where it is necessary to coordinate your speed and strength skills. Here everything happens in totality - the body must be able to quickly cope with high-intensity loads for a long time. An essential factor here is the alternation of activity: sudden efforts are replaced by periods of uniform load. To improve this skill, running with a sharp change in direction, jumping that replaces running, and interval training are perfect.

Speaking about endurance, one cannot help but touch upon such concepts as statics and dynamics. So, statics are used in situations where it is necessary to hold the weight for a certain amount of time without making any additional movements. Static load is used primarily in yoga and partly Pilates; classical fitness favors dynamics, although fixation in the plank is an effective and popular exercise among most fitness enthusiasts. If we are talking about dynamic load, it means that there is a need to repeat the same action repeatedly with a stable correct technique execution. This type includes most of the well-known exercises - from lunges to dumbbell swings.

Physical endurance exercises at home

The choice among exercises for developing endurance is large, but each of the proposed exercises is basic, which can be performed at any time and anywhere if you have free time.

Let's look at the best of them.

Run

Running allows you to keep your entire body in good shape and also improves your overall health.

• It is very important to maintain an acceptable speed for you while running - this will allow you not to exhaust your body with physical activity, and constantly maintaining it at the same level will make it possible to run more and get the maximum effect.
• It is important to be systematic when running. If you run in the morning, don’t miss a single day. Otherwise, the body will begin to “forget” the amount of load that you gave it previously, and after trying to get back into the process, it may show a lower result.
• In addition to daily jogging, the process of increasing the load is no less important: each time try to run more than before, increase the pace and after increasing it, try not to reduce it.
• “Ragged” running is also popular in the process of developing endurance, but this method should be used no more than 3 times a week, and change the speed about 8 times in one session. Need to run to maximum speed for 30 seconds, then switch to slow walking for no more than 5 seconds.

Jump rope

Jumping rope works effectively as a means to relieve muscle tension. It also does an excellent job of increasing the level of endurance of the human body.

Before you start analyzing the technique of jumping rope, you need to figure out which jump rope is right for you in accordance with your height and watch a video with tips on how to perform the exercise.

Table: Correspondence of the length of the jump rope to a person’s height.

Also, without measuring your height, you can simply fold the rope in half and bring the resulting length of equipment to you - the rope should not be higher than your shoulder. If the rope is too long and there is no other rope, you can wrap part of the rope around your wrists and feel free to start jumping.

• It is very important to ensure that the entire foot leaves the surface when jumping.
• Beginners should jump for at least 15 minutes per approach. It is advisable to do at least 3 approaches per day.
• To eliminate monotony while jumping rope, you can jump over it with each leg in turn, cross them while jumping, and so on.

Jumping rope strengthens the cardiovascular system and helps fight excess weight if this exercise is included in your daily workout routine.

Video: Analysis of jumping rope technique

Pistol squats

A fairly complex version of squats, for mastering which a beginner may need a number of leading exercises, such as squats on one leg against a wall or with a partner.

Technique:

1. Starting position - stand straight, the distance between your feet is equal to the width of your shoulders, your head is straight. Raise your right leg and transfer your body weight to your left. Finding balance. You can stretch your arms forward or spread them to the sides - their position depends on how comfortable it is for you.
2. Gradually we begin to squat on the left leg, while stretching the right leg forward. During a squat, the pelvis should move back, but under no circumstances should it tuck forward - the level of development of your flexibility plays a huge role here. hip joint. Of course, we make sure that the back remains straight throughout the entire approach. The squat is carried out until the biceps of the thigh are pressed against calf muscle. During the final squat, the leg extended forward should be parallel to the horizontal surface, the knee bent leg may slightly extend beyond the toe line.
3. We return to initial position by pushing off with the heel of your left foot. During the ascent, we also lower our right leg.

This exercise should be repeated as many times per set as you can. But there should be several approaches themselves, at least 2–3. If you manage to do 20 or more repetitions in one approach, this suggests that you should look for a more complicated exercise in terms of physical load on the muscles or perform pistol squats with additional weight.

To develop endurance during pull-ups on the horizontal bar, you need to do the maximum number of repetitions and practice daily. The most effective program includes at least 5 sets with the highest number of repetitions.

Before you start doing pull-ups, you should choose a horizontal bar that is suitable for your height - while hanging, you should not touch the support with your feet.

1. We grab the horizontal bar with a direct grip, palms at a distance wider than your shoulders, do a hang, cross your legs - this will be the starting position.
2. As you exhale, begin to pull your torso towards the bar until rib cage won't touch her.
3. We stay in this position for a few seconds.
4. As you inhale, slowly lower your torso down. The legs are still crossed.
5. We perform the greatest number of repetitions.

What are the advantages of pull-ups over other endurance exercises? Firstly, the muscles of the back and upper shoulder girdle, secondly, grip strength is strengthened, thirdly, subject to compliance healthy image life and proper nutrition there is a chance of loss excess weight, since when doing pull-ups on a bar, energy consumption increases significantly, and fourthly, it is assumed that there is grip variability, which allows you to shift the degree of load on certain muscle groups.

During push-ups, they actively develop pectoral muscles, triceps and deltoids shoulder muscles. The core stabilizing muscles work as “helpers”.

1. Starting position - we take a lying position, the position of the palms is slightly wider than shoulder width, the body is tense, the abdominal muscles are tense, the legs are on the toes, slightly apart from each other.
2. While inhaling, we proceed directly to push-ups, lowering the body by bending the arms at the elbows until between the chest and horizontal surface There won't be a few centimeters left.
3. As you exhale, we return to the starting position.
4. Let's do it required amount repetitions until the set is completed.

Performing push-ups as one of the exercises in the complex general training for endurance, like pull-ups on the bar, you need to perform the greatest number of repetitions and approaches.

Jumping in place with high knees

Such jumps are considered more effective than running in terms of calorie burning.

1. Starting position - stand straight, the distance between the feet is equal to the width of the shoulders, the arms are along the body.
2. We make a jump, during which we raise our knees high and try to touch our knees with our palms, or simply stretch our arms forward.
3. We return to the starting position.
4. We do as many repetitions as possible until the set is completed.

This exercise, like the previous two, does not have a certain number of repetitions and approaches - we jump as much as we can, but the break between jumps should be minimal.

The plank is a well-known exercise that perfectly tightens the abdominal muscles. It is worth noting that the plank does not pump up the muscles, but only strengthens and shapes them, and accordingly, it has every right to be on the list of endurance exercises.

Initial position- lying down with support on your toes and elbows, stretch your body, strain your abdominal muscles, “twist” your tailbone and strain your buttocks. It is necessary to maintain a straight, tense body throughout the exercise. Otherwise, the bar will not have the desired effect. Try to hold yourself in this position for at least 30 seconds. The maximum is again not limited - it all depends on physical fitness your body.

Burpee

Burpee is a compound exercise because it includes simple exercises, which together represent a small complex aimed at strengthening several muscle groups at once - quadriceps, hamstrings, buttocks, calves, pectoralis major muscles, triceps, deltoids and press. Such a complex is formed the following exercises: push-ups, squats, jumping jacks.

In its classic form, a set of exercises called burpees looks like this:

1. Bend forward so that your palms touch the floor.
2. Next comes a reclining position and push-ups.
3. This is followed by a return to the original slope using a jump.
4. Then there is a jump again, but this time upward - jumping.
5. After this, the cycle begins again, with an inclination.

Try to work at a high tempo for as many reps as possible.

Burpees are a great way to train your breathing and cardiovascular system and speeds up the metabolic process in the body. Is great exercise as a daily morning exercises at home.

Video: Detailed analysis of burpee technique and the most common mistakes

Exercises to develop endurance. What's the benefit?

One of the most obvious and important benefits of endurance training is improved overall health. Also important are such advantages as weight loss, strengthening cardiovascular and respiratory system. The proposed exercises are basic, but it is important to remember that bringing the technique of their implementation to the ideal indicates your technical and physical success in the most difficult workouts - you can easily increase your strength and speed indicators.

But do not forget that most of the proposed exercises have contraindications for implementation. If you have any injuries in places that are, one way or another, involved in a certain exercise, then you need to refuse to perform it. Also, do not continue the exercise if you experience painful sensations- either you need to check the correctness of your execution technique, or simply interrupt the approach due to the fact that the exercise being performed is not suitable for you for some reason.

Strength and endurance training program at home or in the gym

When creating an endurance training program, it is necessary to think through it so that there are exercises that enable the athlete to develop in the following parameters:

• flexibility (for the most painless movement of joints);
• muscular endurance (to increase the time it takes to complete an approach while minimizing body fatigue);
• muscle strength (for physical development bones and muscles);
• Cardio fitness (to reduce the risk of cardiovascular diseases);
• quality of physique (to improve metabolic processes in the body).

The program is designed for 7 days, with the condition that classes will be held every other day. There will be a total of 4 classes per week.

Table: Endurance training program

To achieve the maximum level of development of your own endurance, you need regular training to help your body strengthen in all respects at the same time. As a result, all this will lead to an improvement in the general condition of the body and increased performance in strength training.

Time to think about the general physical training, and especially about endurance. A set of exercises aimed at working all muscle groups.

Nowadays, not everyone can devote several hours a day to exercise in the gym or pool, and I am no exception.

And then I remembered one simple set of exercises. The exercises are simple, but are aimed at working all muscle groups and training endurance. It won't take up a lot of your precious time. Just five to ten minutes to warm up and eight minutes for the set of exercises itself.

What exactly are we talking about and what do we need for this? Just five exercises: pull-ups (on the bar), push-ups, abdominal swings ( horizontal bench), throwing out legs, jumping with alternating legs.

1. Pull-ups. Nothing new, the body is stretched out, legs together, pull-ups on two hands, at the highest point the chin is above the bar. Inhale while moving down, exhale when moving up.

2. Push-ups. Everything is the same as they taught in school. Feet together, keep your back straight (no bending). Down - inhale, up - exhale.

3. Abdominal pumping. From a lying position on your back, bend at the waist, raise your body and reach your chin to your knees. Hands clasped behind your head, elbows spread to the sides. Inhale when extending, exhale, respectively, when lifting the body. If there is no one to hold your legs, you can fasten yourself to a bench with some kind of belt.

4. Leg throw. Both palms are on the ground, the body is in a full squat state. The legs are thrown back, with the back arched, then we return to the starting position. Exhale while throwing your legs back.

5. Jumping with alternating legs. Hands clasped behind the head, elbows apart, body perpendicular to the ground, back straight. One leg, bent at the knee, is in front, the other is straightened and extended back. We alternate legs. Inhale when jumping, exhale when landing.

And now about the number of repetitions and tempo. Exactly eight minutes are given for the entire complex, which must be evenly distributed between all exercises and rest.

So (we don’t change the sequence):

Pull-ups - 20 times.

Push-ups - 60 times.

Abdominal pumping - 40 times.

Leg kicks - 40 times.

Jumping with alternating legs - 45 times in 1 minute.

If you do not fit in (which is quite natural) in the allotted number of repetitions of each exercise, do not be discouraged. It is important to meet the allotted time, not forgetting at least a thirty-second rest between exercises, and perform the entire complex as efficiently as possible at a high pace.

This set of exercises is used as a warm-up in the training of special forces soldiers, so it is aimed not at pumping muscles a la Schwarzenegger, but at endurance.

Also, the development of endurance, and therefore the rhythm of breathing, contributes to jumping rope and running.

Good luck in your work!

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Endurance is one of the key qualities of an athlete, which is important for both men and women. It is not customary to pay attention to it, however, in fact, endurance can and should be trained. This will expand the body's capabilities and diversify the training program.

About the training program

In total, there are five qualities that are important for an athlete. This is also true for fitness enthusiasts:

• muscle strength;
• muscular endurance;
• flexibility;
• cardio training;
• quality of physique and proportionality.

Thus, in order for the body to be fully developed and pumped, pay attention not only to building muscle and burning excess fat. Conduct various types of training aimed at developing certain qualities of an athlete.

Endurance is the ability to perform work for a long time without feeling tired. The more you can do physical exercise without reducing performance, the greater the endurance.

This quality of an athlete manifests itself in sports activities which require repeating the movement many times in a row:

• running;
• swimming;
• rowing;
• crossfit;
• training with free weights, on machines with a high number of repetitions and others.

Fast and slow muscle fibers

Muscles consist of two types of fibers - . The first ones are responsible for strength indicators and power. They overcome great resistance, but get tired quickly. Athletes who want to increase muscle size and muscle mass, train with large scales and a small number of repetitions - this ensures growth fast fibers, which creates a noticeable increase in muscle volume.

Slow fibers, in turn, do not produce much power, but are able to work for a long time without feeling tired. They are responsible for endurance. With the development of slow muscle fibers muscles do not grow in size. Good examples of athletes with developed slow-twitch muscle fibers are marathon runners and cyclists.

Such athletes look thin because they have little fat in their bodies. But at the same time, slow-twitch muscle fibers are highly developed, and they can move for a long time without experiencing fatigue.

Lesson plan for the week

To increase endurance, you need to regularly conduct intense training with relatively low loads. Suitable as exercises strength training as well as cardio training. You can use classic strength exercises, but you need to work with light weights to perform a high number of repetitions.

Here is an example of a weekly lesson program. It includes strength exercises that are performed in a mode of 5 sets of 30 repetitions - in this case they turn into effective movements for strength endurance. It also includes long-distance running or exercise on an exercise bike, the duration of these aerobic exercises is 30 minutes.

Monday:

• Lifting the bar or;
• for triceps;
• Barbell press in a standing position on the shoulders;
• to work out the abs;
• or an exercise bike.

• lying down;
• for triceps;
• on shoulders;
• for working out the abs;
• Exercise on a treadmill or exercise bike.

• Bicep curls with dumbbells;
• for working out the chest;
• lying down to work out the chest;
• - 5 repetitions of 30 repetitions;
• Straight abdominal crunches;
• Treadmill, exercise bike.

• for triceps;
• on shoulders;
• Straight abdominal crunches;
• Treadmill or exercise bike.

• for working out the triceps;
• Arm curls;
• Straight crunches for working out the abs;
• Treadmill or exercise bike.

Thus, regular and isolation exercises are suitable for this workout to work the muscles. If you practice at home, replace some of them with analogues available to you.

Working with light weights for a large number of repetitions is not the only feature of this training. If when working to develop strength different groups The muscles are divided by day - for example, on the first day they do the arms, then they are given several days to rest, while training the chest, and - in training to develop endurance, the same muscle can be loaded for several days in a row.

Another feature of the training is that it is better to do the exercises, each of which usually consists of 3 movements. After completing one set of the first exercise, you need to move on to the second, then to the third, then return to the first. Also, a superset can consist of 2 or 4 movements.

Additional exercises

There are many other exercises that can be used in strength and endurance training. To add variety to your workout, add some of these movements into the mix.

• Barbell Squat: Grasp a barbell on your chest, then squat with it, stand up and lower the barbell. After this, repeat the cycle.
• Lunges with dumbbells: Hold dumbbells in your hands and place them at shoulder level. Walk around the hall with lunges.
• Jackknife: Lie on the floor, raise your straight legs up and bend your body with your arms straight up, directing it towards your legs.
• : rest your elbows and toes on the floor, keep your body straight and extended in a straight line. Hold the position for three minutes or more.
• Running or an exercise bike can be replaced with other aerobic exercises.
• : This exercise for increasing endurance is popular primarily among boxers. The duration of jumps for endurance training is about half an hour.
• Classes on rowing machine- such a setup can not always be found in the gym, but it allows you to effectively train the whole body, giving a powerful load, which will come in handy for developing endurance.
• Swimming, like working on a rowing machine, works the entire body. Good exercise to develop endurance, the duration of one session is, as in the case of other aerobic exercise, 30 minutes.
• Skis - effective exercise which can be done outdoors in winter. The advantage compared to running and cycling is that the hands are involved in the work.

Nutrition

For endurance training to be effective, provide your body with sufficient energy. It's also important to give your muscles the nutrients they need to recover.

The best option to recharge before training is a meal consisting of light carbohydrates. To do this, use . If you do not charge yourself with enough carbohydrates before exercise, during training the body will consume not only glycogen and fats, but also proteins from the muscles as an energy source.

At other times during the day, eat nutritious meals containing proteins, carbohydrates, vitamins and minerals. When training for endurance, 65% of the diet should be carbohydrate foods. Allocate another 15% to proteins and 15% to fats.

Proper and balanced nutrition will allow you to train intensively and achieve good results in developing endurance and will protect muscles from destruction during exercise.

To pump up muscles and provide beautiful relief body, it is necessary to develop the strength of muscle fibers and endurance of the body through exercise. There are special classes that develop physical abilities and the ability to withstand stress for a long time.

You can exercise at home or in the gym. Create a set of strength and endurance exercises for yourself, stick to the chosen regimen, and the results will not be long in coming.

Training rules

The training program will be beneficial and will be most effective if you perform training movements, following a number of important rules and recommendations:

• Take proper breaks. The body needs rest during training, but do not relax completely, it will be difficult for the muscles to start working after that. It is enough to change the intense load to a calmer and lighter one, for example, perform body rotations and bends.
• The training time to develop endurance at the very beginning should not exceed 20 minutes. Increase it gradually. When your body adapts, train for half an hour. Then you can increase the lesson to 40 minutes. As soon as you feel that you are practically not tired while doing targeted exercises, practice for at least an hour.
• Exercises for endurance and strength development must be separated. Do not do speed-strength complex on the same day.
• Don't overwork yourself or push yourself to the point of exhaustion. Training should bring pleasure and positive emotions. Cultivating resistance to long-term stress should not be perceived as a duty or a sport; it is the basis of a healthy lifestyle.
• Perform breathing movements correctly. It is important that as much oxygen as possible enters the body during training. It oxidizes fat cells and causes muscle tissue be strong and flexible at the same time.

Remember safety precautions wherever you exercise, at home or in the gym. Follow the principles of proper nutrition. The menu should contain less sweets and starchy foods, more vegetables, fruits, and dairy products. Control your drinking regime. Practice to your favorite music.

What is the load?

There are two types of endurance: muscular and cardiovascular. The first is how long and at what speed the muscles will contract and recover. Training comes down to numerous repetitions of basic exercises.

Cardiovascular endurance comes down to how long you physical activity the lungs, heart and blood vessels can work. They help develop the ability of these organs.

Endurance exercises come in different directions, the main types are:

• Aerobic exercise. This includes activities aimed at actively burning calories and fat, reducing weight, and increasing the functioning of the cardiopulmonary system.
• . The bottom line is that a cycle of several, 3-5 exercises, performed in several repetitions, as if in a circle. It is best to do 4-8 circles in one session. Gradually you need to increase the intensity and reduce the training time.
• Speed ​​training. They are perfect for increasing the work of the heart muscle. The principle of execution comes down to repeating movements as quickly as possible. Speed ​​training can be practiced when the body gets used to the systematic load.
• Special training. Its main goal is to develop the endurance of a specific muscle group. This option is used by athletes involved in a certain sport that requires the ability to withstand the functional load on a specific part of the body for a long time.

A general endurance program should consist of: different types loads. Try different options, monitor the body’s reaction, form your own effective program, tailored specifically to the needs of your body. Exercises must be performed systematically 2-3 times a week.

Types of activities

Developing endurance is beneficial for men, women and even children. By dedicating an activity to aerobic exercise, you will be able to strengthen your heart and lungs, dissolve lactic acid in your muscles, and increase the amount of energy. The following exercises have a similar effect:

• Run. It is best to run at intervals, alternating accelerated pace with a slower one. You should start jogging with 10-15 minutes a day, gradually increasing the time and distance. You can exercise in the gym or at home on a treadmill.

• Jump rope. relieve physical tension in the muscles. You need to exercise for at least 15 minutes every day. You should push off with your full foot; you can practice different jumping techniques.

What else is useful for jumping rope, watch this video:

• Squats. They help to develop overall endurance. You can do squats in classical technique, and also do the “pistol” exercise, when you need to squat on one leg while the other leg is extended forward.

• Horizontal bar. Initially, you can just hang on the horizontal bar. Then perform 4-5 approaches, doing the maximum number of pull-ups.

• Leg kick exercises. Standing on all fours, you should alternately raise your legs in the back-up direction. You need to do the movement until you feel slightly tired.

• Press. not only make muscles abdominal wall elastic and sculpted, these exercises also help develop the body’s endurance, improve breathing, and strengthen the musculoskeletal system.

Tilts, swings, turns - everything contributes to the fact that our body perceives better and easier in the future power loads. Many people are interested in what sports are good for developing endurance? Best options– this is cycling, rollerblading, skateboarding, swimming, as well as any outdoor games.

Efficient scheme

• do a warm-up for 5 minutes;
• perform jumping ropes, alternating legs (20 times on each);
• jump 20 times without a jump rope, with your feet together;
• We walk in place for 1 minute to rest and restore our breathing;
• squat 30 times;
• We swing our legs for a minute and restore strength;
• pumping the press (40 repetitions);
• kick kicks (2 sets of 15 times);
• perform pull-ups (2 sets with the maximum number of repetitions);
• run for 20 minutes in or at the stadium;
• Raise your arms up and inhale, bend forward and twist in half as you exhale.