RU2112488C1 - Individual's health strengthening method - Google Patents

Abstract

FIELD: medicine, in particular, medical sports. SUBSTANCE: method involves doing physical exercises, with each physical exercise being done by individual at maximum tension of group of opposite muscles; repeating each exercise till exhaustion; proceeding to exercising of other groups of opposite muscles; exercising simultaneously as many groups of opposite muscles as possible. It is recommended that physical exercises be preferably done by individual before going to sleep. EFFECT: simplified method and increased efficiency in health strengthening. 3 cl, 4 dwg

Description

 The invention relates to the problem of general healing of the body. There are many recommendations for improving the body due to physical exertion, consisting in performing various sets of physical exercises.

 The human body develops according to strict laws and knowledge of these laws is absolutely necessary. Only in this case can we draw the right conclusions and use them in practice.

 The basic law of a living organism is formulated as follows: the body develops or retains only the necessary functions, unclaimed functions are lost. A function is any manifestation of an organism’s vital functions, for example: strength, endurance, hardening, coordination, vision, hearing, memory, immunity, pain sensitivity, etc. You can develop any functions. Only appropriate training is needed. After all, only trained functions develop. Moreover, they develop or persist as long as we train them. It is worth interrupting training - as the body begins to get rid of already unnecessary functions, the preservation of which means for it an unjustified waste of energy. The rate of loss of functionality greatly depends on the individual, his age, as well as the function itself.

 The existence of this law is quite obvious.

 There are many examples of the development of certain skills, for example, professional, with appropriate training. An excellent confirmation of this law is also all modern sport.

 Man learned to develop many different functions and significantly expanded the scope of his capabilities. But with all this, not one of the existing health-improving systems does not develop such a function as health. Paradoxically, it is. No matter how much a person trains, all the same, with age, all his indicators deteriorate. The reason is the aging of the body. And while there is no fundamental solution to this problem. The only factor that can slow down the aging process somewhat is an active and healthy lifestyle. It helps maintain vitality and freshness until old age, but nothing more. Having passed the stage of growth and formation, the body begins to age steadily. The reason is that human health, having reached its peak by 25-30 years, remains unclaimed. After all, we, not knowing what health is, do not know how to develop it. Therefore, every year the level of health decreases. But if a person still manages to maintain health at a constant level, his biological clock will be stopped and he will never grow old again. And if he can also increase his health, then the rejuvenation of the body will certainly come.

 Biological age is a direct indicator of the level of health. Human health is the health of his flesh. And the flesh will be healthy only if it is harmoniously developed. That is, the health problem is the problem of building a harmonious body. The idea is as old as the world, even the ancients knew that a harmoniously developed body would certainly be beautiful, and most importantly healthy. The equality of the volumes of the neck, shoulder and lower leg, as a necessary condition for harmony, was established already in ancient times. And now, based on statistical data, tables have been created in which the optimal ratios between the volumes of the chest, waist, hips, biceps, neck, etc. are given.

 The most famous way of healing the body, which we have chosen as a prototype, is the method described in the book. Kutsenko G.I. and Novikova Yu. V. Book about a healthy lifestyle. - M .: 1987. According to this method, a set of physical exercises is selected for each person, depending on his gender, age and state of health. The sequence of exercises performed is constructed in such a way that the body gradually joins the work and gradually leaves it. Begin exercises with respiratory, contributing to the elimination of congestion. Exercise should affect all muscle groups and joints. Physical activity is determined by the complexity of the exercises and their number, number of repetitions and pace of completion. Men are recommended power and static exercises using shells (for example, dumbbells, weights), women are recommended exercises that develop flexibility, strengthen the muscles of the abdominal wall and pelvic floor (with gymnastic stick, ball, rope). Elderly people are recommended exercises that help maintain joint mobility, straightening the spine, exercises performed at a slow pace. The duration of the exercises is 8-15 minutes, they are completed with water procedures. When performing exercises, self-control is necessary. Exercise should not cause excessive fatigue, heart rate and blood pressure should be restored after 3-5 minutes of rest. Shortness of breath, weakness, dizziness indicates excessive work.

 However, this known method, for all its multidimensionality, does not take into account the important features of the body for its healing.

 This approach is fundamentally wrong. Muscles do not exist to create volumes, but to create effort. Therefore, harmonious proportions must be sought in the power capabilities of the muscles.

 We divide the entire mass of our muscles into two opposite groups: flexor muscles and extensor muscles. Each extensor or group of extensors necessarily corresponds to an extensor or group of extensors. This is natural, since having made any movement, we must be able to complete the opposite. The flexor and extensor should be equal in strength. This is the sought-after principle of harmony. Opposing muscles or muscle groups must develop the same effort. Developing our body in accordance with this principle, we will be able to at least get closer to harmony and strengthen our health. The level of health is determined by the degree of harmony of the body. It was a workout.

When choosing a training method, we will be guided by the following considerations:
training should be daily, as this corresponds to the minimum natural cycle of human activity;
training should be hard or very hard. We must recognize that nature does not give out privileges. Long live, staying young, will be only one who is able to pass strict natural selection. There will be few. This is not cruel - it is fair. Moreover, the selection criterion will be harmony;
training should be short so that it takes only a small part of the daily energy expenditures. Agree, it would be unwise to use all the developed health only for training the same health;
training should take place without the use of any apparatus. Nature should not have assumed that man would need sophisticated devices to perfect himself. It is unnatural and irrational. It is much easier to lay the ability to develop in the subject itself;
training should cover all muscles. Since harmony is our goal, this equalizes the importance of muscles and they all become equally important;
training should develop muscles unevenly. Otherwise, a weak muscle will certainly become strong, but a strong muscle will become even stronger. And this does not bring us closer to the goal. Therefore, training should be structured so that only weak muscles develop in the first place.

 Of course, fulfilling all the requirements is a difficult task, but quite feasible. There is such a training. Her idea is prompted by nature, so she is simple and beautiful.

 The essence of the proposed method of improving health through training can be expressed in words - slow motion with maximum stress until fatigue. For its implementation does not require a gym or shells. Anyone can do it. Training does not take much time, but nonetheless provides a harmonious development of the whole human body and, as a condition, a mandatory increase in the level of health. This result is achieved through the effects that will be discussed below.

 When weights are used during training, the weight of the projectile is opposed to the trained muscle group or muscle. The muscle, the opposite of the trainee, must be inactive. Otherwise, it will interfere with the exercise. We will verify this from experience. Sitting on a chair, rest your palm on the table top, first from above, and then from below, as if trying to lift it. Feeling the muscles, you can easily make sure that in the first case only triceps is tense, and in the second - only biceps. Opposite muscles are relaxed.

 In the proposed training method, everything happens a little differently. Tighten your arm by bending it slightly at the elbow. It can be seen that both biceps and triceps are tense at the same time. In this case, the muscle is not opposed by the weight of the load but the opposite muscle. That is, the opposite muscles train each other.

 This is an important point. The fact is that every person practicing with the help of shells creates a kind of balanced muscle system - a burden. Therefore, when regular training stops, and in this system the amount of weight reduction decreases, then the muscles will also decrease to maintain the existing balance. In the proposed training, this degradation occurs extremely slowly, since another system is formed: muscle-muscle. And even if you stop training, the muscles still remain in place, and each of them feels the potential strength of the other.

 Based on the above principles, we propose in a known way to enhance human health by performing physical exercises for a given time interval for one exercise to a given criterion for ending physical activity, all physical exercises should be performed at maximum muscle tension of the body, the time interval of each exercise should correspond to the duration of one cycle deep inhalation-exhalation, and the specified criterion for the end of physical activity is the onset of physical exhaustion tions with the inability to perform physical exercises. It is advisable that exercise be performed for as many muscle groups as possible. The method can be reproduced before bedtime.

 The method is as follows.

 Straighten your arm and, as much as possible straining the muscles of the shoulder, slowly bend it at the elbow, during the inhalation-exhalation cycle, repeat the movement until exhausted. Since the movement is quite slow, the opposite muscles of the shoulder, biceps and triceps are equally stressed. If initially one of them is weaker than the other, then during the exercise the weak muscle will be maximally stressed. A stronger one will work, say, at half strength. It follows that, first of all, only a weak muscle will develop, since it is she who experiences maximum tension. This will continue until the opposite muscles are balanced in their development. Rather, until a weak muscle reaches the level of a strong one. Only after reaching local harmony, the flexor-extensor pair can develop further.

 When training with weights, a person chooses the weight of the projectile based on any recommendations or his own considerations. But in any case, it does it initially, which does not exclude errors. Therefore, when working at full load, the likelihood of injury is increased.

 In the proposed training, consciousness does not participate in load dosing. Consciously, we are only trying to maximize muscle tension. But the magnitude of the load on the muscles is dosed by the subconscious. Due to this, the possibility of injury is excluded in principle.

 When training the flexor-extensor pair, as shown above, only weak muscle will work at the limit. She receives the maximum possible load, but in no case not excessive, which the subconscious mind will take care of. In other words, a weak muscle plays the role of a load limiter. But is only the muscle factor able to limit the load? Of course not. The vital activity of the body is ensured by the coordinated work of all its systems and organs, some of which function better and others function worse. They need to be involved in the training process. To do this, you must perform exercises involving as many muscles as possible at the same time, straining them as much as possible. This is very difficult, because for the full work of all muscles to the limit, the corresponding work of the brain, systems of thermoregulation, blood circulation, respiration, etc. is required. In other words, it is necessary to make the whole organism as a whole work at the limit of possibilities. In this case, any functionally underdeveloped system or organ that will be loaded as much as possible can act as a load limiter. Thanks to this, they will be developed in the first place. And do not be afraid of overload. In any case, during training, each system and each organ experiences a load of no more than permissible. This is controlled by the subconscious. Moreover, subconscious regulation is activated when the muscles are strained to the maximum.

 Even if today you start training, being more tired than yesterday, and it will be impossible to develop previous efforts, training from this will not become less effective. The body will still receive the maximum possible load, taking into account your fatigue, and the next step towards health will be taken. Just do not forget about the maximum muscle tension.

 To achieve local harmony in any part of the body, it is not necessary to follow the proposed training. Opposite muscles can be developed equally using traditional methods. With the help of modern simulators, this is not difficult to do. But the question arises, what should be the relationship between the muscles of various parts of the body, for example between the thigh and neck, or the lower leg and forearm. Of course, you can conduct a static study and average the results. But this does not rule out an error. Indeed, human development throughout life has a pronounced applied character, due to the constant influence of gravity. Therefore, the results obtained will only reflect the one-sidedness of our physical development. But we are talking about harmony.

 In the proposed training, the task of building a harmonious body is solved quite simply. Making movement with maximum tension, we turn on the mechanism of subconscious control. The more muscles are tense at the same time, the greater their number will be controlled by the subconscious. Thus, the subconscious mind itself will determine the harmonious proportions of our muscles, training only according to the proposed system and not practicing any other sport, we will nevertheless become the owners of the muscles that are minimally necessary and sufficient for health.

 It is possible that the constructed body will be slightly different from generally accepted standards. But this will be exactly the body that a person should have by nature. So, to achieve universal harmony of the body, simultaneous training of as many muscles as possible is necessary.

 In FIG. 1 shows a natural curve of muscle fatigue at maximum and continuous load. The effort developed by the muscle weakens monotonously over time, while remaining the maximum possible at every moment in time. According to the same curve, fatigue of the whole organism as a whole at maximum load occurs.

 Neither the body nor the muscle is able to work for a long time at maximum load of constant magnitude. No athlete can lift twice the maximum weight without enough rest.

 The effectiveness of a workout that develops a muscle or the body as a whole depends on how much the load change is close to the natural fatigue curve. The more accurately the load value repeats the fatigue curve, the more effective the training will be. Consider the extent to which this is possible for traditional systems of healing.

 In sport, there are two main types of training: strength and endurance. Strength training implies the ability to develop maximum effort in the shortest possible time. Endurance, on the contrary, is the ability to develop small (medium) efforts over a sufficiently long period of time. The classic representative of the first type is, for example, weightlifting, and the second - marathon. But in the vast majority of disciplines, training in strength and endurance are combined in various proportions. The fatigue curve graphically represents the ideal case of a purely strength training, since at each moment in time the effort developed by the muscle is maximum. But to reproduce this curve by traditional methods, using shells or simulators, in a more or less acceptable form is almost impossible.

 The main reason for this is the conscious dosing of the load, which does not provide an optimal training regimen. But there are also technical reasons.

 Consider them as an example of such exercises as bench press for biceps. Various sources suggest performing this exercise with 3 to 6 sets of 5 to 10 movements. In each approach, the biceps develops maximum effort only during the last movement, and all the previous ones only tire it. This is a completely unjustified waste of energy. Naturally, one cannot speak with any relationship with the fatigue curve. True, there is an interesting method called strip striptease. It consists in the fact that each approach begins with large weights, and ends with smaller ones. That is, during the training process, the weight of the projectile decreases, helpers do this, which makes it possible to fully load the muscle. This, of course, is not ideal, but at least some attempt to repeat the natural pattern. The disadvantages of the method are a stepwise reduction in the load and, again, a conscious dosage.

 Now let's pay attention to the work of the biceps. Performing an exercise with a projectile, biceps (however, like any other muscle) does not experience maximum tension during the entire cycle, but only in a certain area. It is precisely such a moment that is depicted in FIG. 2. In this case, the shoulder is perpendicular to the forearm. In this position, the hardest thing is to hold the projectile while doing the biceps press. A little higher and a little lower is always noticeably easier, which any athlete can confirm. Therefore, to load the muscle as much as possible in various phases of movement, it is necessary to use inclined benches and stops. Professionals even have special training for the base, middle and top of the muscle. Needless to say how difficult it is.

Summarizing the above, we conclude that the traditional method of training is very ineffective. And how is this issue resolved in the described system?
The proposed training, as already noted, is based on the following principles: slow motion; with maximum voltage; to complete exhaustion.

 The maximum tension includes a subconscious control mechanism, due to which the muscles receive the maximum allowable load.

 Slow motion allows the muscles to slowly feel the entire cycle of motion in each phase. Moreover, performing the exercise, in no case can not relax until the onset of complete fatigue. When these conditions are met, the trained muscles go through the entire natural fatigue curve. This means that more effective training in nature does not exist. And yet, do not forget that at the same time opposite muscles or muscle groups are trained, which is basically impossible in traditional systems.

 So, the proposed training has the highest efficiency. Therefore, it is very difficult to perform, but, accordingly, short-lived. Depending on the psychophysical state and level of preparation of a person, training takes from 5 to 20 minutes.

 Before proceeding directly to the description of the training itself, we will consider a few more effects that are extremely important for understanding the mechanism of the body’s development. These are the so-called double effects, which are the result of the simultaneous work of opposing muscles or muscle groups at maximum load.

 When an athlete performs an exercise, even the hardest one, using a projectile or simulator, at the same time no more than half of all the muscles work for him. If he performs the exercise according to the proposed method, he has twice as many muscles working, and at the limit of possibilities. And this requires twice the great work of the heart and the entire cardiovascular system; twice the work of the respiratory and metabolic systems.

 In addition, the entire nervous system, which will have to control and keep in tension the entire mass of muscles working to the limit, will experience a double burden. This is an incredibly difficult test for a person. In fact, his body receives at least twice the burden against what he would have received when training with shells. Imagine what kind of health a person should do having such a workout daily.

Among these direct effects with a fairly clear mechanism of action can also be attributed the effect of a double load on the joints. Here's how it goes. The arm is bent at the elbow at a right angle and a palm weighing 10 kg rests on the palm. The distance from the center of the elbow joint to the load is approximately 7 times (this is not important) more than the distance to the point of connection of the biceps with the radius. According to the rule of leverage, biceps develops a force 7 times the mass of weights: 7 • 10 = 70 kg. Since the system is at rest and the oppositely directed forces must be equal, we can calculate the magnitude of the force acting on the joint (Fig. 3): 70 = 10 + F _sust. ; F = 70 - 10 = 60 kg. A force of 60 kg acts on the joint.

Now we replace the effect of weighting with effort from the opposite muscle, that is, triceps. The system, as in the previous case, is at rest, because the movement is slow. In this case, the efforts developed by the biceps and triceps are equal. We now calculate the force acting on the joint (Fig. 4): F _Sust. = 70 + 70 = 140 kg. So, 60 kg in the first case and 140 kg in the second.

 This is of course an approximate and very simplified calculation option. For a more accurate analysis, the creation of a mathematical model will be required. But the result, in principle, will be one: the proposed training provides an almost double load on the joints compared to traditional methods. This means that your joints will be twice as strong as required to lift your maximum weight. It simply will not be possible to injure them, since for this you will need to lift a weight that is twice the capacity of your muscles.

To summarize, we will formulate once again the advantages that the proposed training gives to a person in comparison with traditional methods:
twice the powerful cardiovascular system;
double powerful breathing system;
twice as powerful metabolic system;
twice powerful and stable nervous system;
double firm joints.

 The most important thing is a harmoniously developed musculature, as a result of which an increase in the level of health and preservation of the biological age within 20-25 years.

 Moreover, the training does not require special conditions and takes no more than 20 minutes daily. Its only drawback is that it is very heavy. To overpower her, one must either be a strong person, or become one. The flesh is inert and in order to subordinate it to the mind, a lot of effort will have to be made. But this is the only way to health. And a person is able to pass it. Nature gives everyone this opportunity and do not miss it.

 The method is as follows.

 Training.

 General recommendations are the same as in traditional systems. Muscles train in the direction from the center to the periphery, for example, first the muscles of the shoulder, and then the forearm. In the event of a headache or general weakness, the training should be stopped, and the trainee should sit down and relax. You can continue training only after calming down.

 Headache appears due to imperfection of the body's regulatory system. At the same time, the heart copes with the increased load and develops the blood pressure necessary for the muscles. But the regulatory system does not work and the same pressure is applied to the head.

 Weakness and even dizziness appears with a weak heart, when it does not cope with the proposed load and the blood "flows" from the head to the muscles.

 These symptoms disappear over time, as the body develops, but at the initial stage they are possible for every beginner.

 Warm up.

 The training should begin with it. There are no special requirements for it: the usual, easy warm-up for 2-3 minutes.

 Breath.

 There are two main types of breathing: chest and diaphragmatic or abdominal. In either case, the inhalation is carried out by the nose, and the exhalation is carried out by the mouth, through tightly compressed lips, while the air must come out with an elastic stream so that the candle can be extinguished at a distance. The breath should be calm and deep, and the breath should be powerful, noisy and, most importantly, complete so that as little air as possible remains in the lungs.

 1. Breast breathing.

 Starting position (hereinafter - I.p.) - standing, feet shoulder width apart, arms down. Raising your hands, spreading them to the sides, to the level of the shoulders and take a deep breath. The chest is deployed, and the shoulder blades abut against each other. In this position, we pause for 2-3 s, and then with a tense exhalation returns to I. p. Repeat 10-15 times.

 2. Abdominal breathing.

 I. p. As in the previous case. We throw the stomach forward, taking a breath. It is necessary to try so that the chest does not move. Having finished a deep breath, we make a 2-3-second delay, and then, inhaling noisily, we return to I.P. Repeat 10-15 times.

 It is necessary to pay attention: the muscles of the peritoneum are usually very weak, so during intense exhalation there is a risk of squeezing a hernia (abdominal, inguinal or scrotal). To prevent this from happening, while exhaling, you need to retract the lower abdomen and hold it in this state until the end of the exercise. This precaution is only necessary at the initial stage. In the future, the muscles become so strong that this rule can be neglected.

 During breathing, the abdominal muscles are very tense. It may seem that during training they are opposed by air pressure in the lungs. But this is not so. The back muscles are counteracted by the back muscles, which is easy to see. That is, they develop each other. To maximize the effect, it is necessary to keep the muscles in tension both during exhalation and during inhalation, without relaxing until the completion of the exercise.

 Performing a breathing exercise does not need to bring yourself to complete exhaustion. The fact is that these exercises should be performed during the entire training session, that is, you need to breathe all these 5 or 20 minutes. And this is very difficult. Therefore, if overload is felt, you need to turn the training breath, and switch to normal - intense.

 3. Wiring (imitation).

 The muscles of the shoulder girdle work.

 I.p. - standing, feet shoulder-width apart, arms extended forward.

 Inhale, spread straight arms to the sides, bending a little back.

 Exhale, return to I.P. It is repeated, without relaxing, until the muscles are completely tired.

 4. Head pull.

 The muscles of the shoulder girdle, as well as the shoulder, work.

 I.p. standing, feet shoulder-width apart, arms raised up and slightly to the side, as if holding a shelf overhead.

 Exhale, arms bend at the elbows and pull an imaginary stick to the back of the head. The elbows should be pulled back.

 Inhale, return to I.P.

 5. Classic bench press for biceps (imitation).

 The muscles of the shoulder work.

 I.p. - standing, feet shoulder-width apart, arms down, as if holding the bar of the bar.

 Exhale, bend your arms at the elbow, as if pulling the barbell to the chin.

 Inhale, return to I.P.

 6. Exercises for the hands.

 The muscles of the forearm work.

 I. p. - standing or sitting, arms extended. Slowly and without relaxing, we squeeze our fingers into a fist, then we unclench. And so on until muscle fatigue.

 7. Rotation with brushes.

 The muscles of the forearm work.

 I. p. - as in p. 6. We rotate the hands first in one direction, then in the other, trying not to move the forearm.

 8. Exercise for the thigh muscles.

 I. p. Lying on his stomach, resting on his elbows, legs straightened and do not touch the floor. The legs are bent at the knees and unbent. The order of inspiration - expiration does not matter. Do not relax until the thigh muscles are completely tired. Make sure your knees do not touch the floor.

 9. Bicycle (imitation).

 I.p. - sitting on a chair or lying on your back. Imitate cycling.

 10. Exercises for the lower leg.

 I. p. - sitting on a chair, legs straightened. Raise the foot slowly and lower it.

 11. Exercises for the lower leg.

 I. p. - as in p. 10. Rotation in the feet, first in one direction, then in the other direction.

 12. Exercises for the neck.

 I.P. - standing, feet shoulder width apart.

 Inhale, throw your head back.

 Exhale, lower your head so that your chin touches your chest.

 13. Exercises for the neck.

 I.p. - as in paragraph 12. Turns the head left and right. Placed to the beat with breathing.

 Once again, you need to pay attention to the fact that all exercises are performed with maximum stress until fatigue and certainly not in a hurry. In no case do not make sudden movements. At full load, this may result in personal injury. If the movement is slow, then even if the reactions are slowed down, the subconscious will have time to react to any painful moment.

 14. Exercises for the muscles of the face.

 The face is extremely exposed to external factors. For this reason, the aging process affects him first of all. This is manifested not only in the formation of wrinkles. Do we pay attention to how inexpressive and lifeless facial expressions become in old people. The facial muscles almost atrophy. As a result, the metabolism in the muscles, as well as in the skin of the face that covers them, is deteriorating. To prevent this from happening, the facial muscles, like all other bodies, need to be trained.

 I. p. - sitting or standing (it does not matter). Training consists in the speediest fatigue of the muscles of the face. To do this, you need to grimace and build faces, that is, make facial expressions work. The more inventive you are, the greater the effect you will get.

 15. Exercises for the muscles of the eye.

 To maintain good vision, it also needs to be trained. Exercise for the eyes includes two phases.

 I - It is necessary to ensure an intensive flow of blood to the eyeball. To do this, close your eyes and in this position, move the pupils left and right, and then up and down. You need to continue again until fatigue. When you feel a rush of heat to the eyes, proceed to the second phase.

 II. Now we will directly practice the lens and the muscles that change its curvature. To do this, you first need to focus on the tip of the nose (maximum curvature), and then transfer it to a distant object (minimum curvature). Perform until such time as it causes unpleasant sensations associated with eye muscle fatigue. On this, the entire training can be considered completed.

 To achieve the greatest healing effect, it is better to perform this training before bedtime or before sufficient rest so that the brain can calmly process the entire mass of information received.

 The complex described above consists of sufficiently differentiated exercises and is intended for beginners. Every day, training and gaining some experience in the development of your body, you can go on to complicate the training. The only way is to perform several exercises at the same time so that more muscles work. And ideally, the entire workout can be reduced to 3-5 or more complex exercises.

 Example 1. A. S.I. 22. A history of chronic bronchitis.

 Due to the underdevelopment of the movement system, exercises were recommended only for the upper half of the body: 1, 2, 3, 4. After two months of training, obvious improvements in health status were noted: an increase in chest volume, a healthy complexion, an overall improvement in well-being, and the disappearance of residual phenomena in the bronchi and lungs. Over the next 8 years, there was not a single case of recurrence of the disease. Training was carried out at least 3 times a week and already in a full complex.

 Example 2. Mr. M.V. 24 years. A history of chronic cholecystitis since 10 years of age. Exercises 1, 2, 3, 4 were recommended. After 4 months, the absence of any symptoms of the disease was ascertained, so a full range of exercises was proposed. There was no relapse for 6 years. The diet was not followed.

 The proposed method, due to its ease of implementation, can be used not only in everyday life, medical facilities, rest homes, but also during training of astronauts in orbit during the flight.

Claims (3)

 1. A method of strengthening human health by performing physical exercises, characterized in that each exercise is performed with maximum tension of the group of opposing muscles, repeating it until fatigue, and then proceed to training other groups of opposite muscles.  2. The method according to p. 1, characterized in that a physical exercise is performed for as many groups of opposing muscles as possible simultaneously.  3. The method according to p. 1, characterized in that the physical exercises are performed before bedtime.

Images