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Gymnastics Anokhin exercises. Anokhin's volitional gymnastics: reviews of practitioners. Perform each movement with the greatest muscle tension

A. Anokhin is a doctor and an athlete who created volitional gymnastics exercises based on the principle of self-resistance. If, when working with barbells and dumbbells, the muscles overcome the resistance of someone else's weight of the projectile, then the isometric load assumes that the load is created by the free hand or by muscle tension.

Volitional gymnastics according to Anokhin is suitable for people of any age, and is especially useful for office workers, and is also combined with Fokhin's gymnastics.

Isometric exercises of volitional gymnastics Anokhin

Anokhin's gymnastics does not grow muscles in volume, but strengthens them and balances the body, which is lost in the process of a sedentary lifestyle. Isometric exercises based on maximum muscle tension help solve the problem of a protruding abdomen, stoop, pain in the lumbar, thoracic and cervical spine.

In fact, with an isometric exercise, the muscles are trained without changing their length, that is, they avoid injuries, sprains, overloads of the ligaments and joints. Volitional gymnastics according to Anokhin formed the basis of the work of V. Fokhtin, who added a fulcrum to his training - the pressure created by the other hand.

Popular among the intelligentsia, exercises for fingers, arms and hands helped musicians, artists, doctors who need precision and strength.

Isometric exercises allowed you to concentrate on the right flexor muscles:

Grab a finger with one or four fingers of the other hand, pull it back, overcoming resistance;
Put your hand on the table, palm down, bend into a fist. Place the palm of the other hand on top and press on the fist while trying to straighten the wrist. Repeat a similar exercise with bending, turning the lower hand with the palm up;
Grab your fist with your palm, rotate it around, overcoming resistance.

A set of exercises for the body

Strength gymnastics according to Anokhin is performed to work out:

flexors - biceps and forearm;
extensors - triceps.

In all cases, the second hand exerts pressure on the fist of the trained hand, creating resistance:

Flexion of arms with resistance;
Straightening the arm from a prone position - you can change the amplitude of movement, starting from the floor or, conversely, press your arm in the opposite direction;
Abduction and adduction of the arm bent above the head or at chest level. These exercises involve the shoulders and strengthen the joints;
Stand up straight, close your arms above your head. Creating resistance with muscle tension, imitate pull-ups - lower your arms to chest level, spreading your elbows to the sides.
Press with one hand on the other with a turn of the body, while the muscles of the back, shoulder and torso work;
Sitting on a chair, bend one leg at the knee and wrap your arms around it. With an effort to pull the leg towards you, creating resistance by extending the knee;
Close your hands in front of you at chest level, grabbing a fist with your palm. Unbend the arm with the fist until it is fully extended, creating pressure with the other hand;
Bend your arm at the elbow at chest level, clench your fist, cover it with the palm of your other hand. With resistance, unbend the arm with a fist at the elbow;
Bend your knees at an angle of 90 degrees, rest your hands on your feet and lean forward. Resisting the body, rise on your hands, rounding your back. Exercise trains triceps, abs and back;
The shoulders can be trained by raising the arms forward and to the side with resistance created by the other arm.

According to the Anokhin system, gymnastics, implemented in the methods of Fokhtin, allows, if you use the muscles of the trapezoid:

we put our hands wide on the sides, bring the shoulder blades together with effort, bending our back;
we sit on a chair, we put our hands back, we rest against the lower back with our hands. We bend the back, retracting the shoulders;
we take our closed hands back. In this case, the “lock” (connection of brushes) can be directed upwards thumbs or little fingers.

These exercises are performed with volitional tension of the target muscles.

A set of exercises for the back

Anokhin's isometric gymnastics concerns the full development of the muscles of the body in order to ensure the prevention of osteochondrosis that overtakes with a sedentary lifestyle:

Body tilts with bending of one leg at the knee. Stand up straight, reject upper part body back, put your hands on the bottom of the ribs. Lean forward with force, bending one leg at the knee;
Sitting straight, rest your hands on your knees. Tighten the muscles of the press and the pelvic floor, slowly leaning forward;
Stand straight, right arm bent at the elbow, laid aside. Bend the right leg at the knee, trying to bring the elbow and knee together. Similarly, bend the torso, straining the latissimus dorsi muscle - while the arm is motionless;
Lie on the floor, bend your knees, slightly raise your shoulders off the floor, loading the abdominal muscles;
Stand up straight, take your pelvis back and bend your knees at an angle of 90 degrees, arching your back. Keep your hands on your belt. Straighten your legs, keeping the tension of the back muscles for 2 seconds;
Connect the hands behind at the level of the waist, raise them up to the shoulder blades;
Rest your palms on your forehead, tilt your head forward, overcoming resistance. Put your hands on the back of your head, pull your head back with resistance.

Leg exercises in the Anokhin system

To restore the tone of the hips and buttocks, exercises with a chair help. Squats are done on toes. In this case, you need to hold on to the back of the chair, lower the buttocks down until the heels touch, keep your back straight.

Next to the chair, rise on your toes, straining a lot calf muscles. Stand up, holding on to the back of a chair, slightly bend your back, lift your socks up, stretching the back of your legs and straightening your spine.

When performing exercises, you need to monitor your breathing, exhaling with effort. According to the Anokhin system, it is important to fully control yourself and use only those muscles that are involved in the movement. And, straining the muscles, focus full attention on the part of the body being worked out.

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Books describing the Anokhin system went through seven editions during the author's lifetime, even the Niva magazine, far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Its principles were used in their training by many Russian athletes of the past. As you know, the hero of the Civil War, G. I. Kotovsky, studied according to the Anokhin system. This system is notable for the fact that special sports equipment and special premises were not required to perform the exercises. The author of many articles on hygiene and physical development, Anokhin took a new approach to the principle of doing physical exercises. He believed that there are no new movements, you can’t invent them, you can only talk about one or another principle of their execution.

Anokhin called his system "The New System", and later it was called "Volitional Gymnastics". Its principle is that when performing exercises without weights (that is, without dumbbells, expanders, kettlebells and other shells), you need to consciously strain the corresponding muscles, simulating overcoming one or another resistance. Anokhin's system has not lost its relevance to this day. His exercises make it possible not only to increase strength, but also to achieve the ability to strain and relax individual muscle groups, which is very important in sports and in any physical work. The ability to control muscles was given great importance by professional athletes of the past. Often in their performances they included "posing", during which, in the beams of spotlights, they took the poses of ancient sculptures of the discus thrower, Hercules. They also demonstrated the "muscle game", contracting and relaxing certain muscle groups. Peter Krylov, Georg Lurich, Georg Hakkenshmidt, Konstantin Stepanov perfectly mastered their muscles.

We will begin our acquaintance with Anokhin's system with the author's recommendations. First, he says: “Volitional gymnastics will not make you Poddub or Gakkenshmidt. It will not give you biceps of 45 centimeters or the ability to squeeze 6-7 pounds with one hand, but it will significantly improve your health. It will give the beauty of forms and outlines and that normal strength for everyone, which is lost by modern man.

Then Anokhin gives 8 basic principles that should be followed when mastering his methodology. These are the principles:

1. It is necessary to concentrate all attention on the working muscle or muscle group.

2. Do not rush to increase the number of exercises and their dosage.

3. Performing exercises, follow the correct breathing.

4. Perform each movement with the greatest muscle tension.

5. Make sure that when performing exercises, only those muscles that are involved in this movement are tensed.

6. It is desirable to perform exercises in front of a mirror.

7. After exercising, you need to take a shower, and then vigorously rub the body with a towel.

8. Temperance and simplicity in food is one of the keys to success. Food should be varied (vegetables, fruits, milk), without the predominance of meat. By the way, the opinion sometimes prevailing that those who are engaged in athletic exercises should include a large amount of meat in their diet is wrong. There are many examples when famous athletes limited meat in their diet. Pyotr Krylov, the “King of kettlebells”, having an outstanding musculature in terms of volume and relief, preferred plant foods.

Exercises should be performed twice a day, morning and evening. Up to 20 minutes in total. Each exercise lasts 5-6 seconds and is repeated up to 10 times. The first two weeks you need to perform the first five exercises, then every week add one exercise. After three months, you can engage in the program of the entire complex.

Volitional gymnastics was invented back in the twentieth century by the great physician Anokhin. Who was, among other things, also an avid sports fan, Anokhin developed a set of exercises aimed at developing muscles and increasing strength. The difference between this gymnastics and others lies in the complete absence of any auxiliary shells. To perform gymnastics, a person simply needs to stand in front of a mirror.

According to the system of doctor Anokhin, a lot of famous athletes of the twentieth century were engaged. Anokhin himself always said that his gymnastics is not intended to endow a person beyond his abilities, but at the same time it allows you to improve your health and keep your figure in shape. To practice this gymnastics, you don’t really need anything except the presence of two walls, a roof over your head and willpower. No wonder the revolutionaries loved this gymnastics so much - it could be performed both in prisons and in Swiss emigration.

The basis of Anokhin's methodology is willpower, since no shells are used when performing exercises from Anokhin's gymnastics, any effort on the muscles is controlled only by willpower. The person himself strains the muscles, thereby simulating the overcoming of resistance. The effectiveness of volitional gymnastics is evidenced by the fact that it is still popular, including among professional athletes. If you systematically engage in this technique, the athlete receives unlimited power over his body and muscles.

The result does not depend on any external factors and anyone who decides to use Anokhin's gymnastics in their training can achieve high performance. No wonder the athletes of the last century were so proud of their muscles, which they built up without auxiliary equipment such as barbells, dumbbells, protein shakes and so on.

Principles of the methodology

You need to focus on the working muscle.
Do not rush with the number of workouts, it is better to gradually increase the load.
When performing any exercise, it is important to monitor breathing, it must be correct.
Any movement must be performed with maximum muscle tension.
When doing gymnastics, try to strain only the muscle group that is currently involved in the movement.
Any exercises according to the Anokhin technique must be performed in front of a mirror - this is important.
After each workout, be sure to take a contrast shower and rub yourself with a towel for as long as possible. 8. Being engaged in the Anokhin system, you should not overeat, eat only healthy food in moderation.

To obtain good result from training, it is recommended to do gymnastics according to the Anokhin system several times a day. In total, gymnastics should take about twenty minutes. Each physical the exercise must be repeated ten times, and the duration of one exercise is five seconds. The first few weeks you need to do only 5 exercises, adding one exercise every week, after a few months you can fully engage in the method of Dr. Anokhin.

Popular exercises

Rack. Spread your arms out to the sides and raise them up, clench your fingers into a fist. Bend your arms at the elbow joint while straining strongly shoulder muscles. Stretching your arms to your shoulders, spread your arms in different directions. With this exercise, it is very important to breathe correctly, namely: when bending your arms, inhale, while unbending, exhale.
Legs at shoulder level. Extend your arms out in front of you and curl your fingers into a fist. With all your strength, squeeze the muscles of your back and arms, spread your arms to the sides, then bring them together in front of you, imagining that you are squeezing something in front of you, do not forget about breathing.
Lie on your back with your hands under your head. Maintaining complete immobility of the body, raise your legs to the top one by one. Breathing should be calm and even, the muscles of the abdomen and legs should be involved from the muscles.
Take a chair and put your hands on its back, the heels must be connected together, the socks in different directions, the back should be even. Slowly tensing your back muscles, squat until your buttocks touch your heels. Then straighten your legs with a feeling as if there is a heavy bag on your shoulders.
Position your limbs apart. Spread your hands in different directions, pinch your fingers, palms should look up. Push your chest forward, straining your muscles with all your strength, raise your arms up. Then inhale, and with tension lower your arms down as you exhale.

Here are just five basic Anokhin exercises that will help anyone to keep their body and spirit in excellent condition. Anokhin's volitional gymnastics helped many athletes overcome themselves. Today, this gymnastics is used by both famous athletes and ordinary guys who care about their health.

Introduction

The group of non-traditional types of gymnastics is: Anokhin's gymnastics, Strelnikova's gymnastics, Buteyko's gymnastics, Chugunov's breathing exercises, Chugunov's relaxation gymnastics, Hermes' gymnastics, Shaping gymnastics, Stretching gymnastics, yoga gymnastics, qigong gymnastics, Tai Chi Zhuan gymnastics, gymnastics wushu, gymnastics of poses (callanetics), gymnastics "Isoton".

The types of gymnastics in this area are non-traditional. Many of them have been known for a long time, some have appeared in recent decades, however, both of them are now widely used in practice. physical education population. With the help of these types of gymnastics, a whole range of tasks is solved: health-improving, educational, treatment-and-prophylactic, sports-theatrical, etc.

1. Gymnastics Anokhin

"Wonderful gymnastics" or "Volitional gymnastics" by Dr. Anokhin appeared at the beginning of the 20th century. Speaking about her, Anokhin convinced his interlocutors: “In 12 weeks, if you strictly followed all the rules, you will not recognize yourself. Your health will be excellent, you will feel strength, dexterity in movements, strength and lightness of the muscles. The basic principle of volitional gymnastics is that the performance of well-known gymnastic exercises without objects is accompanied by volitional tension of the muscles involved in the movement. For example, a simple bend of the arm in the elbow joint is performed with maximum tension of the flexor muscles, as is done to "demonstrate" the biceps. Being engaged in Anokhin's gymnastics, they solve the problems of developing strength and dexterity, educating the will, teaching proper breathing.

In order to successfully engage in volitional gymnastics, the following rules must be observed: at the beginning, one must imagine how the muscles contract; then reduce the muscle (muscles) that will participate in the exercise, combining these actions with breathing, i.e., before starting the exercise, you need to strain muscle groups located around the joint in which the movement takes place. Thus, the exercises are performed not only physically, but also “mentally”. This is an important detail of Anokhin's gymnastics. By combining the mental and physical, a person develops not only the muscles, but also his soul, binds them with a strong thread, which makes it possible to control his movements, to feel confident.

Anokhin's gymnastics should be done twice a day in a ventilated room, always in front of a mirror. When performing each exercise, it is necessary to concentrate entirely on the working muscle, accurately count the number of exercises performed. The duration of each lesson is from 10 to 20 minutes. The “volitional gymnastics” complex includes no more than 15 exercises (Fig. 2). The first five exercises must be performed for two weeks, then every subsequent week add one exercise. Thus, in order to fully master the complex, it will take twelve weeks (three months).

A complex of exercises of gymnastics Anokhin

		Dosage	Guidelines for Anokhin
First two weeks (5 exercises)
	I.P. - stand, arms to the sides, hands clenched into a fist. 1. Hands to shoulders		Strongly straining the biceps of the shoulder (biceps), bend your elbows, simulating the attraction of a large weight. Touching your shoulders with your hands, turn your fists with your palms to the sides and begin to unbend your arms as if you are pushing a large weight to the sides. In this case, you should strain triceps shoulders (triceps), and the biceps should be relaxed. Bending your arms, inhale through your nose, and unbend, exhale through your mouth.
	I.P. - narrow stance, arms to the sides, hands clenched into a fist. 1. Hands forward.		Strongly tensing the muscles of the arms and back, spread your arms to the sides, then begin to bring them together in front of you, tensing mainly the pectoral muscles as if you were squeezing something in front of you. Breathing: when spreading the hands - inhale; bringing hands together - exhale.
	I.P. - lying on your back, slightly raise your legs, hands behind your head. 1. Raise your right leg. 2. Lower right leg, lift left.		Keeping the body immobile, alternately quickly and with tension raise and lower the legs to approximately an angle of 50 °. Do not touch the floor with your heels during the exercise. Breathing is even. The abdominal muscles and leg muscles should be tensed.
	I.P. - stand socks apart, heels together, with hands resting on the back of the chair. 1–2. Squat, knees apart. 3–4. Get up in I.P.		Squat slowly, with tension, until the buttocks touch the heels. Then slowly, as if lifting a heavy weight on your shoulders, begin to straighten your legs. Breathing: squatting - exhale, getting up - inhale.
	I.P. - stand legs apart, arms to the sides, fists with palms up. 1. Hands up.		Straining the muscles of the shoulder girdle, raise your arms up as if you are lifting a load. Then, taking a breath, with the tension of the latissimus dorsi, lower your hands down - exhale.
Third week: 6 exercises are added to 5 learned exercises.
	I.P. - emphasis lying, legs slightly apart. 1. Bending the arms		Keeping the whole body in tension, make sure that the torso and legs form a straight line. Bending your arms and touching the floor with your chest, inhale, unbending - exhale. As training increases, push-ups can be performed on the fingers.
Fourth week: the 7th is added to the 6 learned exercises.
	I.P. - stand, arms to the sides, palms down, hands clenched into a fist. 1. Bending the right brush up, lower the left brush down. 2. Change the position of the hands.		Keeping your arms straight, motionless, bend your hands up and down, strongly tensing your muscles and feeling as if you want to press something heavy to the bottom and tear it to the top. The body is motionless. Breathing is arbitrary.
Fifth week: the 8th is added to the 7 learned exercises.
	I.P. - lying on your back, legs slightly to the sides, arms crossed on the chest. 1. Raise your shoulders. Head tilt forward 2. Tilt your head forward.		Leaving the lower body and legs motionless, raise your head and shoulders as if you want to lift a load lying on your chest. The first time you can put the load. Breathing: raising the shoulders - exhale, lowering - inhale.
Sixth week: the 9th is added to the 8 learned exercises.
	I.P. - stand legs apart, arms slightly bent down, hands into a fist. 1. Left hand 2. Lower the left, right forward. 3. Change of hand positions.		The legs are bent at the knees. Raise your hand like a heavy weight. As you lower your arm, imagine that you are pushing something heavy. Strongly strain your back and sides. Breathing is even and calm.
Seventh week: 10th exercises are added to 9 learned exercises.
	I.P. - "stooped" stand, hands hold on to the chair. 1. Climb high on your heels, bend over.		Strongly straining, straighten your back, arching your spine and raise your feet high, heels together. Feel tense calf muscles and thighs. Breathing: lifting the feet - inhale, lowering - exhale.
Eighth week: the 11th is added to the 10 learned exercises.
	I.P. - stand legs apart, arms down, hands clenched into a fist. 1. Bend your right arm. 2. Straightening the right, bend the left arm.		The elbows are motionless, pressed to the body. When bending the arm - feel that you are pulling the arm strongly, palm up; when unbending - squeeze, push down.
Ninth week: the 12th is added to the 11 learned exercises.
	I.P. - stand legs apart, arms up to the castle. 1. Turn 3. Hands down. 5–8. The same to the left.		Don't bend your legs. All the time strongly strain the muscles and tightly squeeze your hands. Breathing: tilt - inhale, straighten - exhale.
Tenth week: the 13th is added to the 12 learned exercises.
	I.P. - stand with legs together, heels apart, hold on to a chair. 1. Climb on socks.		Rising on toes, do not bend your knees - inhale, lowering - exhale.
Eleventh week: the 14th is added to the 13 learned exercises.
	I.P. - half-bent leg stance apart, arms down. 1. Head tilt forward, bend your arms at the elbows. 2. Hold. 3. Hands back.
Twelfth week: the 15th is added to the 14 learned exercises.
	I.P. -stand, hands to shoulders. 1. Straighten your right arm up. 2. Change of hand positions.		With tension alternately change the position of the hands. Raising your hand up - strain your triceps, lowering your hand to your shoulder - biceps and latissimus dorsi. Breathing is even.

“Volitional gymnastics. Psycho-physiological movements".

"Volitional gymnastics" by Dr. Anokhin appeared at the beginning of the 20th century. Speaking about her, Anokhin convinced his interlocutors: “In 12 weeks, if you strictly followed all the rules, you will not recognize yourself. Your health will be excellent, you will feel strength, dexterity in movements, strength and lightness of the muscles. The basic principle of volitional gymnastics is that the performance of well-known gymnastic exercises without objects is accompanied by volitional tension of the muscles involved in the movement.

Download video For free.
By direct link. Read a book For free.
Online on our website. Download a book For free.
By direct link.

On our website, we have placed a book and a video of Russian Volitional Gymnastics by Alexander Konstantinovich Anokhin (pseudonym B. Ross), published back in 1930. Download the video of Volitional Gymnastics and do it every day.

We made a video with Volitional Gymnastics exercises with a detailed commentary, which can be downloaded or watched online.

We offer you a training video for Volitional Gymnastics and we are sure that gymnastics without weights is much safer and more effective than exercises using kettlebells or gymnastic equipment. Therefore, we can safely call Anokhin's Volitional Gymnastics one of the best, best systems in the last century.

Dr. Anokhin's system is good because it does not require any gymnastic equipment or dumbbells, but it is based on muscle contraction by willpower.

A set of exercises by A. K. Anokhin can be called room gymnastics, since to complete it you need three things: your body, Willpower and several square meters in the room to perform it.

It is worth noting that Anokhin's isometric exercises require only 25-30 minutes a day to restore health and 15-20 to maintain it.

Other names: autonomous gymnastics, weightless gymnastics, strength gymnastics, isometric exercises.

One will, one energy - this is the thesis of the new system.

"Human".

“Indoor gymnastics” by Joseph Proshek appeared 10 years earlier than Volitional gymnastics by A.K. Anokhin. It is interesting to note that the gymnastics of Dr. Anokhin almost completely repeats the exercises of I. Proshek. On our site you can download the original book "Man" (indoor gymnastics) for free and read it with great benefit for classes. Proshek wrote: "The old methods of home gymnastics have long ceased to meet modern requirements, while the need for daily body care is increasing every day."

Read a book For free.
Online on our website. Download a book For free.
By direct link.

Video sets of exercises by Zviad Arabuli.

The miracle of slow exercise. Hatha yoga.

This is very effective gymnastics that restore health and strength, lost beauty and energy. To perform Hatha yoga exercises, no weights, shells and simulators are required.

These exercises can cure osteochondrosis and many other diseases, I think it makes no sense to list them all.

From us you can download the originals of some video complexes of Zviad Shotaevich Arabuli, such as the Basic set of exercises Khadu 2005, rejuvenating gymnastics Khadu, gymnastics Khadu for sedentary exercises and Blitz Exercise Complex - 18 minutes (morning gymnastics). All this is complemented by, in our opinion, a successful video of 2014, called "Gymnastics Hadu 2014 for instructors." There is an option for 5 minutes - only for the face. And everything is done for free and with high quality. Get busy! Train! All in your hands!

We have converted videos to various formats (avi, mp4, mpg, flv) and frame sizes, for those who cannot download capacious files to their device.

All videos of Khadu gymnastics can be watched online. Also in good quality.

Good luck to you! We hope that we have not tried in vain by posting all this on our website. :).

Books by Zviad Arabuli.

"The practice of rejuvenation of the body."

The main meaning of Khadu's gymnastics, as the author says, is that it develops and harmonizes the entire body, makes it self-repair.

Khadu gymnastics exercises are available to almost anyone, including people with limited mobility. You don't need any special equipment or any special physical preparation for the exercises.

On our site full version books! For reasons unknown in other sources, the book is abridged.

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Today there are a huge number of gymnastics. They can have a variety of purposes and therefore it is often easy to confuse what exactly you need. Today we will consider in more detail what Anokhin's gymnastics is. She is quite popular, but at the same time she has a narrow circle of followers. That is why not everyone can do it.

The essence of Anokhin's gymnastics

Gymnastics was created by a doctor who dedicated his life not only to medicine, but also to sports. That is why it has no contraindications for health and is suitable for everyone. You may hear another name for gymnastics - this is the way of the warrior.

The essence of Anokhin's gymnastics

That is, only volitional strong people will be able to fulfill it. This is a challenge to test your willpower. So, it has special indicators. Firstly, its main essence lies in the fact that it is necessary to strain each muscle group separately, then weaken it. It is important to imagine the load that you can produce. These exercises will help you tone your muscles, strengthen them and, most importantly, you can easily control your body, you can develop one or another muscle group separately.

The basic principles of Anokhin's gymnastics

There are eight basic principles for practicing this gymnastics.

The main thing is concentration. Think about what muscle you are developing, what muscle group you are pumping, only after that the result will be exactly what you need.
It is necessary to increase the number of exercises, the frequency and strength of their implementation gradually, it is impossible to rush here.
requires that we breathe properly.
When performing gymnastics, you need to strain your vessels that work as much as possible, this also applies to muscles.
It is necessary to strain only those muscle masses that are working now, that are contracting.

The basic principles of Anokhin's gymnastics

It is better to practice in front of a mirror, it is best to do it naked. This will help you make sure that you are doing the exercises correctly. Before the mirror, you must perform at least at the beginning, then, when you perform automatically, you can refuse the mirror.
After completing the exercise, you need to take a shower. After a shower, you need to rub yourself with a towel, we do it intensively. This will help relax the body.
Nutrition is the key to your success. You need to eat wholesome and healthy food. Do not deny yourself vegetables, fruits and meat products. But remember that there is no need to increase the amount of meat in your diet. Many people think that if you are athletic, you need to increase portions of meat, this is an erroneous opinion. Eat as usual, just add some vitamin and minerals.

How to practice according to the Anokhin method?

Classes will take approximately 20 minutes per day. You will spend no more than five seconds on each exercise, you need to perform it about 10 times a day. We do two approaches.

How to practice according to the Anokhin method?

We do not start training with all the exercises at once, the first five are enough for you to start. There are 15 of them in total. Then we add one of them weekly. After three months, you will be able to use the entire complex in your studies.

Anokhin gymnastics exercises

There are fifteen exercises in the complex of this gymnastics. Anokhin's gymnastics is a complex complex that must be done in order and not change the sequence.

We raise our hands to the sides, squeeze our hands into a fist, turn our palms up. Next, we strain the shoulder muscle groups, it is the biceps muscle groups that should work. We bend and unbend our arms, imagine that you are lifting a huge load, imitate it.
Bring your hands forward, clench your fist. We spread our arms, imagine weights, you can think about dumbbells.
Lie on your back, hands behind your head. We raise our legs one by one. We also think about weighting agents.
Hold on to the back of a chair, do squats.
Feet shoulder-width apart, arms to the sides, raise and lower your arms.
We take emphasis lying down, strain the body, perform push-ups.
We arrange the handles, we rotate the muscle groups.
We lie down on the floor, arms crossed on the chest, raise chest, the body is kept in tension.
The legs are bent at the knees, one arm is lowered, the other is raised up. We change hands one by one.

Anokhin gymnastics exercises

We hold on to the back of the chair, lift the socks up, then lower the feet to the heels.
We put our hands in front of us and unbend at the elbows.
We bent our arms into the castle, turn to the side and bend over, then also in the other direction.
We stand near the chair, drop from heel to toe.
Bend your knees and lean back and forth.
One arm is up, the second is bent at the elbow, we change their position and position.

Think about the weight, how hard you lift them. This is where the tempering of will and inner strength takes place. This will help increase muscle mass and put in order the general condition of the body.

Video of Anokhin's gymnastics exercises

If you have just started classes, then Anokhin's gymnastics video will help you. You can find it on the Internet. They are available on almost all video sites. There you can carefully consider the execution technique.

Video of Anokhin's gymnastics exercises

If suddenly you do not understand how to do it, then you can view it again and pause. The video will help beginners understand the implementation of volitional exercises. You will find the rules and technique of execution, as well as the theory about these exercises.

At the beginning of the 20th century, the system of physical development of the Russian athlete Dr. A.K. Anokhin (pseudonym B. Ross) gained great fame. Books describing the Anokhin system went through seven editions during the author's lifetime, even the Niva magazine, far from sports, published it in full in 1909, calling it "the best indoor gymnastics." Its principles were used in their training by many Russian athletes of the past. As you know, the hero of the Civil War, G. I. Kotovsky, studied according to the Anokhin system. This system is notable for the fact that special sports equipment and special premises were not required to perform the exercises. The author of many articles on hygiene and physical development, Anokhin took a new approach to the principle of performing exercise. He believed that there are no new movements, you can’t invent them, you can only talk about one or another principle of their execution.