RU2840665C1 - Method for boxers performance recovery - Google Patents

Abstract

FIELD: medical science.

SUBSTANCE: invention refers to sports medicine, namely to methods for sportsmen’s performance recovery in the precompetitive period. A method for boxer recovery by adding anaerobic exercises to the training process and applying a complex of restorative techniques: respiratory gymnastics Qigong, massage, manual therapy, psychological impact – do not contribute to the decrease in the loads intensity, on the contrary, are aimed at its increase until the day of the competition, therefore, the athlete’s recovery occurs precisely during the training and the competitions themselves, and not after these events. Speed-and-power capabilities of the given technique allow a boxer to perform not only at his own weight, but also higher – to rise by three categories.

EFFECT: method provides the possibility of interaction of anaerobic and aerobic work, which contributes to: burning calories, increasing endurance, accelerating metabolic and metabolic processes, increase in the vital volume of the lungs, improvement of the cardiovascular system, reducing the risk of diseases, relieving stress and psychological stress, which gives the boxer the maximum explosive performance in the ring, where the ATP growth with each round takes place, and simultaneously increases the load adaptation, while the athlete's recovery process occurs due to his/her own body without the use of biomedical additives.

1 cl, 3 tbl, 3 dwg

Description

Field of technology

The invention relates to the field of sports medicine, namely to methods for restoring the performance of athletes in the pre-competition period.

State of the art

It is known that speed-strength abilities are the leading ones for achieving high results in modern boxing. At the same time, the selection of effective strategies for developing speed-strength abilities in boxers at the stage of specialized training has not been sufficiently studied. In this regard, the purpose of the study is to study the effectiveness of the program for improving speed-strength abilities of boxers at the stage of specialized training. Research methods: theoretical analysis and generalization of data in scientific and methodological literature, pedagogical observation, methods for studying the level of development of physical qualities (chronodynamometry, method of control exercises), pedagogical experiment, methods of mathematical statistics.

Results. A training program was developed based on the analysis of scientific and methodological literature data. The main means of developing speed-strength abilities were the method of repeated exercises using unsaturated weights and a limited number of repetitions (until failure), the method of repeated training with maximum and close to maximum efforts to create maximum muscle strength and develop explosive strength, the method of isometric efforts to develop strength in a static state, performing the strongest but slow strikes in series of spurts (5 spurts * 2 min), gradually - up to 3 spurts for 2 minutes increasing the speed (tempo) and some decrease in the force of strikes (in this mode - 3 spurts for 2 minutes). Over time - the maximum possible performance of the tempo of strikes and maintaining their strength, circuit training, which has a complex effect on a number of muscle groups. Exercises are performed at stations and are selected in such a way that each series works on different muscle groups. The second approach to improving the speed-strength abilities of boxers consisted in developing internal and intermuscular coordination. Individual characteristics of boxers, the effect of exercises on them, load adjustment taking into account individual characteristics and reactions to the proposed exercises were taken into account. The main condition was to perform movements in compliance with their coordination structure and at a speed equal to or faster than the execution of punches during competitive activity. Selection of exercises for improving the speed-strength abilities of boxers at the stage of specialized basic training taking into account the individual characteristics of boxers (selection of weights and number of repetitions, interval loads) had a positive effect on the level of development of speed-strength abilities of boxers. The indicators of exercise performance that characterize the level of development of general and special speed-strength training had statistically significant improvements in boxers of the experimental group compared to the indicators before the experiment, and with the indicators of boxers of the control group after the experiment. This demonstrates the effectiveness of the proposed exercises, which contribute to improving the level of speed-strength abilities of boxers at the stage of specialized basic training (see Sosnovsky V., Effectiveness of the program for improving the speed-strength abilities of boxers at the stage of specialized basic training, Physical Culture and Sport Scientific Perspective, June 2023).

In addition, the positive effect of using Qigong psychophysical exercises in the training process of boxers is known, which allows increasing the effectiveness of the used known means and methods of physical training, ensuring the conduct of the fight. Based on the analysis of the results of the tests used, characterizing the fatigue of the nervous, respiratory, cardiovascular, muscular systems, the effectiveness of the proposed set of exercises for restoring the body after intense physical exertion has been confirmed (Kosygina L.V., Restoring the physical condition of an athlete based on the use of Qigong psychophysical exercises, Bulletin of the Buryat State University, Philosophy, 2014, No. 13-1, pp. 115-121).

Along with the above, it is known that in order to improve the quality and effectiveness of the training process in boxing, it is necessary to plan and practically use complexes of recovery means. Recovery is an integral part of preparation, no less important than a rational load regime. The unity of training camps, competitions and recovery is the basis of properly structured training of athletes. When planning recovery measures, it is important to take into account that their general focus and intensity largely depend on the period of the training process and the tasks of a specific microcycle. At the same time, it is necessary to take into account the nature of the processes of fatigue and recovery in the body of boxers during training camps and competitions. A rationally constructed system of sports training, which includes relaxation exercises, various types of massage, psychological and medical-biological means of recovery, contributes to good recovery of boxers, and also prevents them from overtraining, injuries and damage associated with overloads (Galkin P.Yu., Kulpin E.Yu., RECOVERY OF BOXERS DURING TRAINING CAMPS AND AFTER COMPETITIONS, Human Health, Theory and Methodology of Physical Culture and Sports, 2020, No. 3 (19), pp. 120-132).

However, the known methods do not provide the necessary effect of boxer recovery at any stage of the competitive process, since external demands placed on the boxer cause physiological stress, reduce the rate of recovery and cause fatigue, which limits subsequent performance. Therefore, planning the training process and constant monitoring of the boxers' body condition is of great importance.

An analysis of scientific and methodological literature devoted to the issues of the system of recovery and increasing the performance of young martial artists confirmed the lack of development of the issue of recovery during the training process itself, which guarantees an increase in the performance and effectiveness of a boxer at any stage of sports activity, and also showed that many training programs focus on recovery methods after high-intensity training.

Based on many years of coaching experience, the author has identified 3 problematic issues in the boxing training process:

1. Incorrect planning of the microcycle itself, i.e. training is carried out every day and has an intensive aerobic load scheme, which naturally leads to fatigue and overtraining of the athlete. The microcycle contains 1-2 days of rest.

For example, the pre-competition mesocycle has the following feature - the first week is the "pulling in" of the athlete's body into work, the second week is the "shock" week, maximum loads are performed, the third week - there is a significant decrease in loads.

Or a special pre-competition stage lasting 4 weeks, where 1 week is a microcycle, 2 workouts every day and one day off. There is an alternation of high and medium loads.

2. The recovery process is almost completely ignored during the training process and has disastrous consequences - a decrease in the athlete's performance and apathy at best, a deterioration in the athlete's physical health, a drop in hemoglobin and problems with the cardiovascular system - at worst.

Modern Russian training processes are based on circuit training, whether it is the initial preparatory stage, pre-competition, for highly qualified boxers or student boxers. The essence of CT is that a certain high-intensity exercise is repeated up to 5-6 approaches, with a rest recovery of no more than 30 seconds to 1 minute. If the athlete does not have time to recover, then the intensity of the exercise is reduced.

3. Emphasis on aerobic work, with little emphasis on anaerobic work during training.

The American training program is based on high-intensity training, bringing the athlete to the red zone, the peak of maximum work through sprinting, and full recovery through medical and biological supplements and standard recovery methods.

The task that the claimed method is aimed at solving is to develop a comprehensive recovery system that helps to increase the physical performance of boxers and the level of adaptation of the body to intense physical activity of athletes.

From his many years of experience in sports activities, the author came to the conclusion that the interaction of aerobic and anaerobic work leads to the recovery of the body. How it works - the first part of the training is aimed at oxygen enrichment, the second part of the training - at oxygen depletion, and the next day of training begins with depletion and ends with enrichment, where one complements the other.

According to the author's program, it is recommended to conduct a 2-hour training session 3 times a week, Monday, Wednesday, Friday, the rest of the days - rest. You can also train every weekday, the main thing is to stick to the 5 to 2 schedule and distribute the recovery time correctly. The mesocycle has an increasing load scheme, bringing it to a peak by the day of the competition.

The essence of the recovery process in the author's method is that the athlete rests for the same amount of time as he performs intensive exercise - 3 minutes of work, 3 minutes of rest, therefore recovery occurs due to the body itself, and not with the help of medications.

Disclosure of invention

The technical result consists in creating the possibility of interaction between anaerobic and aerobic work, which contributes to: burning calories, increasing endurance, accelerating metabolic and exchange processes, increasing the vital capacity of the lungs, improving the functioning of the cardiovascular system, reducing the risk of diseases, relieving stress and psychological tension, which gives the maximum explosive performance of the boxer in the ring, where ATP increases with each round and simultaneously increases adaptation to loads, while the athlete's recovery process occurs due to his own body without the use of medical and biological supplements.

The system of boxer recovery by adding anaerobic exercises to the training process and using a set of recovery methods (Qigong breathing exercises, massage, manual therapy, psychological impact) does not contribute to a decrease in the intensity of the loads, but on the contrary is aimed at increasing it until the day of the competition, therefore the athlete's recovery occurs during training and the competition itself, and not after these events. The speed-strength capabilities of this method allow the boxer to perform not only in his weight class, but also to rise three categories higher.

The specified technical result is achieved by means of the following method techniques.

To restore the boxer's performance, a training system has been developed that is held 3 times a week: Monday, Wednesday and Friday in the morning for 2 hours.

The first workout on Monday includes aerobic work, and the first part of this work consists of a 6-8 minute warm-up, which begins with walking, warming up the legs and arms, including exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint, then they move on to jogging with boxing techniques: striking technique, work in stances with reaching a heart rate of up to 152 beats per minute.

After which the athlete bandages himself, takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec acceleration - 8 jumps and 32 rotations of the skipping rope with his arms, 10 sec at a leisurely pace - 16 jumps and 16 rotations of the skipping rope with his arms and so on for one minute until the heart rate reaches 157 beats per minute, then a minute of rest, during which the athlete performs Qigong breathing: takes a deep breath in through the nose and a double exhalation through the mouth, after which the athlete continues jumping with the rope, while in the first 10 seconds he performs 16 jumps and 16 rotations of the skipping rope with his arms at a leisurely pace, in the next 10 sec acceleration 7 jumps and 32 rotations of the skipping rope with his arms, alternating the specified number of jumps every 10 sec for a minute until the heart rate reaches 161 beats per minute, then the athlete rests for one minute, performing Qigong breathing at this moment: deep breath in through the nose and double exhalation through the mouth, then repeats the exercise with the skipping rope for a minute, while in the first 10 seconds he accelerates by making 6 jumps and 32 rotations of the skipping rope with his hands, and in the next 10 seconds he makes 16 jumps and 16 rotations of the skipping rope with his hands at a calm pace, alternating the specified number of jumps every 10 seconds for a minute until the heart rate is 164 beats per minute, after which there is a minute of rest, at this moment the athlete recovers using Qigong breathing: deep breath in through the nose and double exhalation through the mouth.

The second part of the training consists of running 3 km in 11 minutes, with the distance divided into 15 segments of 200 meters, the athlete jogs the first 200 - 1 min 11 sec, with each such segment of jogging performing Qigong breathing: two inhalations through the nose, two exhalations through the mouth, the athlete runs the next 200 meters in 30 seconds, after which he recovers due to Qigong breathing: takes a deep breath in through the nose and a double exhalation through the mouth and alternates these 15 segments in the specified manner until the end of the distance, with the average heart rate reaching 187 beats after acceleration.

The third part of the first workout consists of:

Work in pairs - 6 rounds.

3×1 free fight: 3 min fight and 1 min rest with Qigong breathing: deep inhale through the nose and double exhale through the mouth.

The fourth part of the first workout consists of working with dumbbells.

1 round - 10×10, shadow boxing, the athlete performs acceleration without dumbbells from 15 to 25 strikes for 10 seconds, then 10 seconds of shadow boxing, the athlete performs at a leisurely pace with dumbbells from 10 to 15 strikes alternating the specified 10 seconds for 3 minutes up to a heart rate of 187 beats per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Round 2 - 10×10, 10 sec - shadow boxing, the athlete performs at a leisurely pace with dumbbells from 10 to 15 strikes 10 sec - shadow boxing, the athlete performs acceleration without dumbbells from 15 to 25 strikes alternating for 3 minutes up to a heart rate of 184 strikes per minute, after which there is one minute of rest - Qigong breathing: takes a deep breath through the nose and exhales twice through the mouth;

Round 3 - 10×10, 10 sec - shadow boxing, the athlete performs acceleration without dumbbells from 15 to 25 strikes, 10 sec - shadow boxing, the athlete performs at a leisurely pace with dumbbells from 10 to 15 strikes alternating for 3 minutes up to a heart rate of 189 beats per minute, then there is one minute of rest - Qigong breathing: takes a deep breath through the nose and a double exhale through the mouth.

The fifth part of the first training session is a 40-minute track and includes: practicing the boxing school - jogging with straight punches with the left and right hand under the opposite leg - 10 min, jogging with uppercut punches under the opposite leg - 10 min, jogging with hook punches under the opposite leg - 10 min, then we combine all these punches into work in stances with the movement of "step", "shuttle", "saistep" - 10 min.

The sixth part of the first training session includes a warm-up, during which the athlete stretches all muscle groups in the form of Taoist yoga, exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 min.

The athlete lies on the mats and performs Qigong breathing, while instrumental music is turned on. During the first minute, the athlete concentrates his attention on inhalation, the 2nd minute - on exhalation, the 3rd minute - on inhalation and exhalation;

the second training session is performed on Wednesday, and in the first part of the second training session the athlete lies down on the bench and moves towards the trainer to the edge, where the trainer performs manual therapy techniques, post-isometric muscle relaxation, takes the athlete's head and performs a passive turn of the head both to the left and to the right, then the athlete lies down on the mats and the trainer performs a twist of the spine, both on the left and on the right side.

The second part of the second workout is a warm-up, which is performed for 6-8 minutes and begins with walking, warming up the legs and arms, while walking, warming up the shoulder girdle and hip joint, moving on to jogging with boxing techniques: striking technique, work in stances with reaching a heart rate of up to 152 beats per minute.

After which the athlete bandages himself, takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with his arms, 10 sec acceleration - 8 jumps and 32 rotations of the skipping rope with his arms and so on for one minute until the heart rate reaches 157 beats per minute, after which there is a minute of rest during which the athlete performs Qigong breathing: takes a deep breath through the nose and a double exhalation through the mouth, then the athlete continues jumping with a skipping rope, while the first 10 sec he accelerates: 7 jumps and 32 rotations of the skipping rope with his arms, in the next 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with his arms, alternating the specified number of jumps every 10 sec for a minute until the heart rate reaches 161 beats per minute, after which the athlete rests for one minute, performing breathing at this moment Qigong: deep inhalation through the nose and double exhalation through the mouth, then repeats the exercise with a skipping rope for a minute, while in the first 10 seconds he does it at a calm pace: 16 jumps and 16 rotations of the skipping rope with his hands, and in the next 10 seconds he accelerates: 6 jumps and 32 rotations of the skipping rope with his hands, alternating the specified number of jumps every 10 seconds for a minute until the heart rate is 164 beats per minute, after which there is a minute of rest, at this moment the athlete recovers with the help of Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

The third part of the second workout is speed-strength work - anaerobic and includes.

Straight punches on the spot: the work is performed with acceleration with dumbbells 10 sec 50 punches, 10 sec 80 punches acceleration without dumbbells and so on for 1 minute up to a heart rate of -168 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Then perform straight punches on the spot with a jump from a half-squat; the work is performed with acceleration without dumbbells for 10 sec: 10 jumps and 30 punches, 10 sec at a leisurely pace with dumbbells: 10 jumps and 20 punches - 1 minute to a heart rate of 170 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Direct strikes on the spot - the work is performed at a leisurely pace with dumbbells 10 sec 50 strikes, 10 sec 80 strikes acceleration without dumbbells, alternating this work for 1 minute up to a heart rate of 173 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth;

then move on to standing strikes - free fight 10 sec.

After that, they perform free shadow boxing, with the work performed with dumbbells for 10 seconds at a calm pace - 20 strikes and 10 seconds of acceleration - 30 strikes without dumbbells, alternating this work for 1 minute to a heart rate of -192 beats per minute, then one minute of rest - Qigong breathing: a deep breath in through the nose and a double exhalation through the mouth.

After which they perform free shadow boxing; the work is performed for 10 seconds at an acceleration rate - 30 strikes without dumbbells and 10 seconds with dumbbells at a calm pace - 20 strikes, alternating this work for 1 minute up to a heart rate of 190 beats per minute, then one minute of rest - Qigong breathing: a deep breath in through the nose and a double exhalation through the mouth.

After which they perform free shadow boxing, the work is performed with dumbbells for 10 seconds at a calm pace - 20 strikes and 10 seconds of acceleration 30 strikes without dumbbells, alternating this work for 1 minute to a heart rate of -192 beats per minute, then one minute of rest - Qigong breathing: a deep breath through the nose and a double exhalation through the mouth.

Then take a six-minute rest.

The fourth part of the second training includes work in pairs 3x3 free fight: 3 minutes fight and 3 minutes rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

The fifth part of the second workout consists of work on equipment: punching bags

1 round - 10×10, 10 sec acceleration with performing boxing technique strikes on a bag - work in a free-style fighting stance - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on a bag - work in a free-style fighting stance - from 15 to 25 strikes, this work is alternated for 3 minutes up to a heart rate of 191 strikes per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Round 2 - 10x10, 10 sec at a leisurely pace with boxing technique strikes on the bag - work in a free-style fighting stance - from 15 to 25 strikes, 10 sec acceleration with boxing technique strikes on the bag - work in a free-style fighting stance - from 25 to 40 strikes, this work is alternated for 3 minutes until the heart rate reaches 196 beats per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Round 3 - 10×10, 10 sec acceleration with boxing technique strikes on the bag - work in a free-style fighting stance - from 25 to 40 strikes, 10 sec at a leisurely pace with boxing technique strikes on the bag - work in a free-style fighting stance - from 15 to 25 strikes, this work is alternated for 3 minutes until the heart rate reaches 196 beats per minute, then there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

The sixth part of the second training session is a 40-minute track and includes: practicing the boxing school: jogging with straight punches with the left and right hand under the opposite leg - 10 min, jogging with uppercut punches under the opposite leg - 10 min, jogging with hook punches under the opposite leg - 10 min, then we combine all these punches into work in stances with the movement of "step", "shuttle", "saistep" - 10 min.

The seventh part of the second workout includes a warm-up, during which the athlete stretches all muscle groups in the form of Taoist yoga - exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 min.

Next, the athlete lies on the mats, performs Qigong breathing, in the first minute - the athlete concentrates his attention on inhalation, 2 minutes - on exhalation, 3 minutes - on inhalation and exhalation.

The next day, Thursday, the athlete runs 3 km - jogging;

The third training session is performed on Friday, and in the first part of the third training session the athlete lies down on the bench and moves towards the trainer to the edge, where the trainer performs manual therapy techniques, post-isometric muscle relaxation, takes the athlete's head and performs a passive turn of the head both to the left and to the right, then the athlete lies down on the mats and the trainer performs a twist of the spine, both on the left and on the right side.

The second part of the third workout is represented by a warm-up, which begins with walking, warming up the legs and arms, exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint, moving on to jogging with the performance of boxing techniques: striking technique, work in stances with reaching a heart rate of up to 155 beats per minute, after which the athlete bandages himself, takes a skipping rope and performs exercises with a 10x10 skipping rope, 10 sec acceleration: 8 jumps and 32 rotations of the skipping rope with your hands, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with your hands and so on for one minute until reaching a heart rate of up to 156 beats per minute, after which there is a minute of rest, during which the athlete performs Qigong breathing: takes a deep breath through the nose and a double exhalation through the mouth, then the athlete continues jumping rope, while the first 10 seconds he does at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with arms, in the next 10 seconds acceleration: 7 jumps and 32 rotations of the skipping rope with arms, alternating the specified number of jumps every 10 seconds for a minute until the heart rate reaches 163 beats per minute, after which the athlete rests for one minute, performing Qigong breathing at this moment: a deep inhalation through the nose and a double exhalation through the mouth, after which he repeats the exercise with the skipping rope for a minute, while in the first 10 seconds he accelerates: 6 jumps and 32 rotations of the skipping rope with arms, and in the next 10 seconds he performs at a calm pace: 16 jumps and 16 rotations of the skipping rope with arms, alternating the specified number of jumps every 10 seconds for a minute until the heart rate reaches 165 beats per minute, after which a minute of rest, at this moment the athlete recovers with the help of Qigong breathing: a deep inhalation through the nose and a double exhalation through the mouth.

The third part is work in pairs - 9 rounds, with 1 round lasting 3 minutes and 1 minute of rest between rounds - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

The fourth part of the third workout is represented by work on equipment - punching bags, 6 rounds, 1×1.

1 round - 1 minute 10×10, 10 sec acceleration with performing boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute up to heart rate - 190 beats per minute and rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 2 - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to the heart rate - 195 beats per minute and rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 3 - 1 minute 10×10, 10 sec acceleration with performing boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute to the heart rate - 194 strikes per minute and rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 4 - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to the heart rate - 195 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 5 - 1 minute 10×10, 10 sec acceleration with performing boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute to heart rate - 197 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 6 - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to the heart rate - 201 strikes per minute and rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

In the fifth part of the third training session, the athlete takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec acceleration: 8 jumps and 32 rotations of the skipping rope with the arms, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with the arms and so on for one minute until the heart rate reaches 170 beats per minute, after which there is a minute of rest during which the athlete performs Qigong breathing: a deep inhalation through the nose, a double exhalation through the mouth.

The sixth part of the third training session is a 6-round shadow fight.

1 round - a series of 10x10, the work is performed with acceleration with dumbbells 10 sec - 20 strikes, 10 sec - 30 strikes acceleration without dumbbells and so on for 1 minute to a heart rate of -169 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 2 - a series of 10x10, the work is performed with acceleration without dumbbells 10 sec - 30 strikes, 10 sec acceleration with dumbbells - 20 strikes, - 1 minute up to a heart rate of 181 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 3 - a series of 10x10, the work is performed with acceleration with dumbbells 10 sec - 20 strikes, 10 sec - 30 strikes acceleration without dumbbells, and so on for 1 minute until the heart rate is -187 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 4 - a series of 10x10, the work is performed with acceleration without dumbbells 10 sec - 30 strikes, 10 sec acceleration with dumbbells - 20 strikes - 1 minute up to a heart rate of 189 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 5 - a series of 10×10 work is performed with acceleration with dumbbells 10 sec - 20, 10 sec - 30 beats acceleration without dumbbells and so on for 1 minute up to a heart rate of 189 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 6 - 10x10 series: work is performed with acceleration without dumbbells 10 sec - 30 strikes, 10 sec acceleration with dumbbells - 20 strikes - 1 minute up to a heart rate of 194 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

The seventh part of the third workout includes a warm-up, during which the athlete stretches all muscle groups in the form of Taoist yoga - exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 min.

The athlete lies on the mats, performs Qigong breathing, while instrumental music is turned on, and during the first minute the athlete concentrates his attention on inhalation, the 2nd minute - on exhalation, the 3rd minute - on inhalation and exhalation.

In the evening on training days, the athlete performs the following exercise: takes two ends of the rubber - the tourniquet is attached to the wall behind the athlete in both hands, becoming in a left-frontal stance, taking a deaf defense and takes a few steps forward so that the rubber is stretched, after which the athlete begins to perform a striking technique with his hands statically creating tension through the fist in the entire hand, without relaxing it, while performing a straight punch from a deaf defense with the left hand also with a turn of the left hip, the knee looks inward to the toe of the right foot, and the legs are in a semi-bent state, while not stopping, the left hand returns to its original position at the same time the right comes out to strike and in such tension performs a striking technique for 3 minutes, then 3 minutes of rest, then the stance changes to a right-frontal stance and performs a similar striking technique, while performing 6 repetitions of this in both stances.

Brief description of the drawings

Fig. 1 - results of a comparative analysis of the body composition of the subjects at the beginning and end of the experiment, presented on the graph.

Fig. 2 - results of load testing at the beginning and end of the experiment.

Implementation of the invention

To restore the boxer's performance, a training system has been developed that is held 3 times a week: Monday, Wednesday and Friday in the morning for 2 hours.

The first workout on Monday includes aerobic work, and the first part of this work consists of a 6-8 minute warm-up, which begins with walking, warming up the legs and arms, including exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint, then they move on to jogging with boxing techniques: striking technique, work in stances with reaching a heart rate of up to 152 beats per minute.

After which the athlete bandages himself, takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec acceleration - 8 jumps and 32 rotations of the skipping rope with his arms, 10 sec at a leisurely pace - 16 jumps and 16 rotations of the skipping rope with his arms and so on for one minute until the heart rate reaches 157 beats per minute, then a minute of rest during which the athlete performs Qigong breathing: takes a deep breath in through the nose and a double exhalation through the mouth, after which the athlete continues jumping with the rope, while in the first 10 seconds at a leisurely pace he makes 16 jumps and 16 rotations of the skipping rope with his arms, in the next 10 sec acceleration 7 jumps and 32 rotations of the skipping rope with his arms, alternating the specified number of jumps every 10 sec for a minute until the heart rate reaches 161 beats per minute, then the athlete rests for one minute, performing Qigong breathing at this moment: deep inhale through the nose and exhale twice through the mouth, then repeat the exercise with the skipping rope for a minute, while in the first 10 seconds he accelerates 6 jumps and 32 rotations of the skipping rope with his hands, and in the next 10 seconds he performs 16 jumps and 16 rotations of the skipping rope with his hands at a calm pace, alternating the specified number of jumps every 10 seconds for a minute until the heart rate is 164 beats per minute, after which there is a minute of rest, at this moment the athlete recovers using Qigong breathing: a deep breath in through the nose and a double breath out through the mouth.

The second part of the training consists of running 3 km in 11 minutes, with the distance divided into 15 segments of 200 meters, the athlete jogs the first 200 - 1 min 11 sec, with each such segment of jogging performing Qigong breathing: two inhalations through the nose, two exhalations through the mouth, the athlete runs the next 200 meters in 30 seconds, after which he recovers due to Qigong breathing: takes a deep breath in through the nose and a double exhalation through the mouth and alternates these 15 segments in the specified manner until the end of the distance, with the average heart rate reaching 187 beats after acceleration.

The third part of the first workout consists of:

Work in pairs - 6 rounds.

3×1 free fight: 3 min fight and 1 min rest with Qigong breathing: deep inhale through the nose and double exhale through the mouth.

The fourth part of the first workout consists of working with dumbbells.

1 round - 10×10, shadow boxing, the athlete performs acceleration without dumbbells from 15 to 25 strikes for 10 seconds, then 10 seconds of shadow boxing, the athlete performs at a leisurely pace with dumbbells from 10 to 15 strikes alternating the specified 10 seconds for 3 minutes up to a heart rate of 187 beats per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Round 2 - 10×10, 10 sec - shadow boxing, the athlete performs at a leisurely pace with dumbbells from 10 to 15 strikes 10 sec - shadow boxing, the athlete performs acceleration without dumbbells from 15 to 25 strikes alternating for 3 minutes up to a heart rate of 184 strikes per minute, after which there is one minute of rest - Qigong breathing: takes a deep breath through the nose and exhales twice through the mouth;

Round 3 - 10×10, 10 sec - shadow boxing, the athlete performs acceleration without dumbbells from 15 to 25 strikes, 10 sec - shadow boxing, the athlete performs at a leisurely pace with dumbbells from 10 to 15 strikes alternating for 3 minutes up to a heart rate of 189 beats per minute, then there is one minute of rest - Qigong breathing: takes a deep breath through the nose and a double exhale through the mouth.

The fifth part of the first training session is a 40-minute track and includes: practicing the boxing school - jogging with straight punches with the left and right hand under the opposite leg - 10 min, jogging with uppercut punches under the opposite leg - 10 min, jogging with hook punches under the opposite leg - 10 min, then we combine all these punches into work in stances with the movement of "step", "shuttle", "saistep" - 10 min.

The sixth part of the first training session includes a warm-up, during which the athlete stretches all muscle groups in the form of Taoist yoga, exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 min.

The athlete lies on the mats and performs Qigong breathing, while instrumental music is turned on. During the first minute, the athlete concentrates his attention on inhalation, the 2nd minute - on exhalation, the 3rd minute - on inhalation and exhalation;

the second training session is performed on Wednesday, and in the first part of the second training session the athlete lies down on the bench and moves towards the trainer to the edge, where the trainer performs manual therapy techniques, post-isometric muscle relaxation, takes the athlete's head, performs a passive turn of the head both to the left and to the right, then the athlete lies down on the mats and the trainer performs a twist of the spine, both on the left and on the right side.

The second part of the second workout is a warm-up, which is performed for 6-8 minutes and begins with walking, warming up the legs and arms, while walking, warming up the shoulder girdle and hip joint, moving on to jogging with boxing techniques: striking technique, work in stances with reaching a heart rate of up to 152 beats per minute.

After which the athlete bandages himself, takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with his arms, 10 sec acceleration - 8 jumps and 32 rotations of the skipping rope with his arms and so on for one minute until the heart rate reaches 157 beats per minute, after which there is a minute of rest, during which the athlete performs Qigong breathing: takes a deep breath through the nose and a double exhalation through the mouth, then the athlete continues jumping with the rope, while the first 10 sec he accelerates: 7 jumps and 32 rotations of the skipping rope with his arms, in the next 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with his arms, alternating the specified number of jumps every 10 sec for a minute until the heart rate reaches 161 beats per minute, after which the athlete rests for one minute, performing breathing at this moment Qigong: deep inhalation through the nose and double exhalation through the mouth, then repeats the exercise with a skipping rope for a minute, while in the first 10 seconds he does it at a calm pace: 16 jumps and 16 rotations of the skipping rope with his hands, and in the next 10 seconds he accelerates: 6 jumps and 32 rotations of the skipping rope with his hands, alternating the specified number of jumps every 10 seconds for a minute until the heart rate is 164 beats per minute, after which there is a minute of rest, at this moment the athlete recovers with the help of Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

The third part of the second workout is speed-strength work - anaerobic and includes:

Direct strikes on the spot, the work is performed with acceleration with dumbbells 10 sec 50 strikes, 10 sec 80 strikes acceleration without dumbbells and so on for 1 minute to a heart rate of -168 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Then perform straight punches on the spot with a jump from a half-squat? The work is performed acceleration without dumbbells 10 sec: 10 jumps and 30 punches, 10 sec at a calm pace with dumbbells: 10 jumps and 20 punches - 1 minute to a heart rate of 170 beats per minute then rest for one minute - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Straight punches on the spot: work is performed at a leisurely pace with dumbbells 10 sec 50 punches, 10 sec 80 punches acceleration without dumbbells and so on for 1 minute up to a heart rate of 173 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth;

then move on to standing strikes - free fight 10 sec.

After that, they perform free shadow boxing, with the work performed with dumbbells for 10 seconds at a calm pace - 20 strikes and 10 seconds of acceleration - 30 strikes without dumbbells, alternating this work for 1 minute to a heart rate of -192 beats per minute, then one minute of rest - Qigong breathing: a deep breath in through the nose and a double exhalation through the mouth.

After which they perform free shadow boxing, the work is performed for 10 seconds acceleration - 30 strikes without dumbbells and 10 seconds with dumbbells at a calm pace - 20 strikes, alternating this work for 1 minute to a heart rate of 190 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

After which they perform free shadow boxing, the work is performed with dumbbells for 10 seconds at a calm pace - 20 strikes and 10 seconds of acceleration 30 strikes without dumbbells, alternating this work for 1 minute to a heart rate of -192 beats per minute, then one minute of rest - Qigong breathing: a deep breath through the nose and a double exhalation through the mouth.

Then take a six-minute rest.

The fourth part of the second training includes work in pairs 3x3 free fight: 3 minutes fight and 3 minutes rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

The fifth part of the second workout consists of work on equipment: punching bags

1 round - 10×10, 10 sec acceleration with performing boxing technique strikes on a bag - work in a free-style fighting stance - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on a bag - work in a free-style fighting stance - from 15 to 25 strikes, this work is alternated for 3 minutes up to a heart rate of 191 strikes per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Round 2 - 10x10, 10 sec at a leisurely pace with boxing technique strikes on the bag - work in a free-style fighting stance - from 15 to 25 strikes, 10 sec acceleration with boxing technique strikes on the bag - work in a free-style fighting stance - from 25 to 40 strikes, this work is alternated for 3 minutes until the heart rate reaches 196 beats per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

Round 3 - 10×10, 10 sec acceleration with performing boxing technique strikes on the bag - work in a free-style fighting stance - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on the bag - work in a free-style fighting stance - from 15 to 25 strikes, this work is alternated for 3 minutes until the heart rate reaches 196 beats per minute, then there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth.

The sixth part of the second training session is a 40-minute track and includes: practicing the boxing school: jogging with straight punches with the left and right hand under the opposite leg - 10 min, jogging with uppercut punches under the opposite leg - 10 min, jogging with hook punches under the opposite leg - 10 min, then we combine all these punches into work in stances with the movement of "step", "shuttle", "saistep" - 10 min.

The seventh part of the second workout includes a warm-up, during which the athlete stretches all muscle groups in the form of Taoist yoga - exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 min.

Next, the athlete lies on the mats and performs Qigong breathing. During the first minute, the athlete concentrates his attention on inhalation, the 2nd minute - on exhalation, the 3rd minute - on inhalation and exhalation.

The next day, Thursday, the athlete runs 3 km - jogging;

The third training session is performed on Friday, and in the first part of the third training session the athlete lies down on the bench and moves towards the trainer to the edge, where the trainer performs manual therapy techniques, post-isometric muscle relaxation, takes the athlete's head and performs a passive turn of the head both to the left and to the right, then the athlete lies down on the mats and performs a twist of the spine both on the left and on the right side.

The second part of the third workout is represented by a warm-up, which begins with walking, warming up the legs and arms, exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint, moving on to jogging with the performance of boxing techniques: striking technique, work in stances with reaching a heart rate of up to 155 beats per minute, after which the athlete bandages himself, takes a skipping rope and performs exercises with a 10x10 skipping rope, 10 sec acceleration: 8 jumps and 32 rotations of the skipping rope with your hands, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with your hands and so on for one minute until reaching a heart rate of up to 156 beats per minute, after which there is a minute of rest, during which the athlete performs Qigong breathing: takes a deep breath through the nose and a double exhalation through the mouth, then the athlete continues jumping rope, while the first 10 seconds he does at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with arms, in the next 10 seconds acceleration: 7 jumps and 32 rotations of the skipping rope with arms, alternating the specified number of jumps every 10 seconds for a minute until the heart rate reaches 163 beats per minute, after which the athlete rests for one minute, performing Qigong breathing at this moment: a deep inhalation through the nose and a double exhalation through the mouth, after which he repeats the exercise with the skipping rope for a minute, while in the first 10 seconds he accelerates: 6 jumps and 32 rotations of the skipping rope with arms, and in the next 10 seconds he performs at a calm pace: 16 jumps and 16 rotations of the skipping rope with arms, alternating the specified number of jumps every 10 seconds for a minute until the heart rate reaches 165 beats per minute, after which a minute of rest, at this moment the athlete recovers with the help of Qigong breathing: a deep inhalation through the nose and a double exhalation through the mouth.

The third part is work in pairs - 9 rounds, with 1 round lasting 3 minutes and 1 minute of rest between rounds - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

The fourth part of the third workout is represented by work on equipment - punching bags, 6 rounds, 1×1.

1 round - 1 minute 10×10, 10 sec acceleration with performing boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute up to heart rate - 190 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 2 - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to a heart rate of 195 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 3 - 1 minute 10×10, 10 sec acceleration with performing boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute up to heart rate - 194 strikes per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 4 - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to the heart rate - 195 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 5 - 1 minute 10×10, 10 sec acceleration with performing boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with performing boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute to the heart rate - 197 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 6 - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to the heart rate - 201 strikes per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

In the fifth part of the third training session, the athlete takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec acceleration: 8 jumps and 32 rotations of the skipping rope with the arms, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with the arms and so on for one minute until the heart rate reaches 170 beats per minute, after which there is a minute of rest during which the athlete performs Qigong breathing: a deep inhalation through the nose, a double exhalation through the mouth.

The sixth part of the third training session is a 6-round shadow fight.

1 round - a series of 10×10 work is performed with acceleration with dumbbells 10 sec - 20 strikes, 10 sec - 30 strikes acceleration without dumbbells and so on for 1 minute to a heart rate of -169 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 2 - a series of 10×10 work is performed with acceleration without dumbbells 10 sec - 30 strikes, 10 sec acceleration with dumbbells - 20 strikes, - 1 minute up to a heart rate of 181 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 3 - a series of 10×10 work is performed with acceleration with dumbbells 10 sec - 20 strikes, 10 sec - 30 strikes acceleration without dumbbells and so on for 1 minute to a heart rate of -187 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 4 - a series of 10×10 work is performed with acceleration without dumbbells 10 sec - 30 strikes, 10 sec acceleration with dumbbells - 20 strikes - 1 minute up to a heart rate of 189 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 5 - a series of 10×10 work is performed with acceleration with dumbbells 10 sec - 20, 10 sec - 30 beats acceleration without dumbbells and so on for 1 minute up to a heart rate of 189 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

Round 6 - 10x10 series: work is performed with acceleration without dumbbells 10 sec - 30 strikes, 10 sec acceleration with dumbbells - 20 strikes - 1 minute up to a heart rate of 194 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth.

The seventh part of the third workout includes a warm-up, during which the athlete performs stretching of all muscle groups in the form of Taoist yoga - exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 min.

The athlete lies on the mats, performs Qigong breathing, while instrumental music is turned on, and during the first minute the athlete concentrates his attention on inhalation, the 2nd minute - on exhalation, the 3rd minute - on inhalation and exhalation.

In the evening on training days, the athlete performs the following exercise: takes two ends of the rubber - the tourniquet is attached to the wall behind the athlete in both hands, becoming in a left-frontal stance, taking a deaf defense and takes a few steps forward so that the rubber is stretched, after which the athlete begins to perform a striking technique with his hands statically creating tension through the fist in the entire hand, without relaxing it, while performing a straight punch from a deaf defense with the left hand also with a turn of the left hip, the knee looks inward to the toe of the right foot, and the legs are in a semi-bent state, while not stopping, the left hand returns to its original position at the same time the right comes out to strike and in such tension performs a striking technique for 3 minutes, then 3 minutes of rest, then the stance changes to a right-frontal stance and performs a similar striking technique, while performing 6 repetitions of this in both stances.

Examples of the implementation of the purpose and achievement of the technical result are demonstrated in two groups. The results of the comparative analysis of the body composition of the subjects at the beginning and end of the experiment, presented in graph 1, show that during the experiment, the % of body fat in the athletes of the control group increased by 11.1%, the % of muscle mass increased slightly - by 0.2%, the body mass index did not change.

At the same time, athletes in the experimental group showed significant positive changes in body fat percentage after using the author's recovery system - it decreased by 10.2%, muscle mass percentage increased by 3.7%, and the body mass index also increased by 6.1%.

The higher content of body fat and, as a consequence, fat mass characteristic of athletes in the control group reduces the mobility of the body and indicates a lower level of training of athletes in this group.

Table 1. Dynamics of body composition indicators of subjects

Indicators KG EG Δ±,% Reliability To After To After KG EG KG EG % fat mass 8.9
±6.1 10.02
±5.98 16.1
±5.6 14.6
±6.04 +11.1 -10.2 P>0.05 P>0.05 % muscle mass 46.6
±10.2 46.7
±10.4 56.4
±6.5 58.5
±7.45 +0.2 +3.7 P>0.05 P>0.05 Body mass index 21.7
±2.7 21.7
±3.22 21.3
±4.3 22.6
±4.61 0 +6.1 P>0.05 P>0.05

Analysis of the results of load testing at the beginning and end of the experiment (graph 2) revealed a significantly increased performance indicator of the athletes in the control group by 215%, which led to tension in the regulatory systems of the PARS +33% and an increase in heart rate HR1 +1.6% and HR2 +6%, which resulted in a breakdown of adaptation, exhaustion of the body, the consequence of which may be disability of the athletes in this group.

As for the experimental group, in whose training process the integrated recovery system was introduced, the performance indicator increased by 9% (with no decline), while the regulatory systems activity indicator and heart rate decreased by 27% and 6.3%, respectively.

Thus, we can talk about an increase in the physical performance of the boxers in the experimental group against the background of a decrease in heart rate, which indicates the adaptation of the body to intensive training and an increase in the speed-strength abilities of athletes without the use of medical and biological recovery methods.

Table 2. Dynamics of load test indicators and performance

Indicators KG EG Δ±, % Reliability To After To After KG EG KG EG W ₁ (N ₁ ),
Tue 71.6±2.39 160±96 86.8±35.2 157±45.8 + 123 + 81 P>0.05 P>0.05 HR ₁ 124.2±6.01 126.2±11.3 119.6±8.6 118.8±7.9 + 1.6 - 0.6 P>0.05 P>0.05 _W2 ( _N2 ),
Tue 125±6.58 240.2±124.6 150±22 236.6±55 + 92 +58 P>0.05 P>0.05 HR ₂ 133.6±10.7 141.8±13.6 143.8±12.1 135.2±11.6 + 6 - 6.3 P>0.05 P>0.05 PWC _170,
kgm/min 1323±325.8 4166±2451 2102±799 2292±1277 + 215 + 9 P>0.05 P>0.05 Note:
where W ₁ (N ₁ ) is the power of the first load,
W ₂ (N ₂ ) - power of the second load,
HR ₁ (F1) - heart rate at the end of the first load,
HR ₂ (F2) - heart rate at the end of the second load,
PWC ₁₇₀ is an indicator of physical performance.

The results of assessing the level of adaptation of the cardiovascular system of athletes at the beginning and end of the experiment, presented in graph 3, indicate that the athletes of the control group had an increase in the activity of regulatory systems by 33%, while those of the experimental group had a decrease by 27%. The stress index in the control group decreased by 2.6%, a more significant decrease was noted in the athletes of the experimental group - by 17.5%, which, along with the anthropometric and load testing data, indicates the effectiveness of the author's system for restoring and increasing the physical performance of boxers.

Table 3. Dynamics of heart rate variability indicators in CG and EG

Indicators KG EG Difference, % Reliability To After To After KG EG KG EG PARS 4.2±0.44 5.6±1.7 5.6±2.9 4.4±1.5 + 33 - 27 P>0.05 P>0.05 Index
stress 2.0±0.23 1.94±0.32 2.19±0.57 1.86±0.41 - 2.6 - 17.5 P>0.05 P>0.05

Thus, the set research objectives have been realized, the goal has been achieved, and the brief conclusions are as follows:

- Taking into account the results of the initial anthropometric and load testing, as well as the assessment of the activity indicators of the regulatory systems of young boxers, a comprehensive system for the recovery of athletes has been developed, aimed at increasing physical performance.

- A comparative analysis of the results of anthropometric and load testing, as well as the activity indicators of the regulatory systems of young boxers before and after the introduction of athletes of the experimental group into the training process revealed significant differences in the dynamics of the parameters deciphered before the CG - control group and deciphered EG - experimental group.

Claims (56)

A method for restoring the performance of boxers, including performing physical and breathing exercises, characterized in that training is conducted 3 times a week: Monday, Wednesday and Friday in the morning for 2 hours, the first workout on Monday includes aerobic work, the first part of this work consists of a 6-8 minute warm-up, which begins with walking, warming up the legs and arms, including exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint, then they move on to jogging with the performance of boxing techniques: striking technique, work in stances with reaching a heart rate of up to 152 beats per minute; after which the athlete bandages himself, takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec acceleration - 8 jumps and 32 rotations of the skipping rope with his arms, 10 sec at a leisurely pace - 16 jumps and 16 rotations of the skipping rope with his arms, and so on for one minute until the heart rate reaches 157 beats per minute, then a minute of rest, during which the athlete performs Qigong breathing: takes a deep breath through the nose and a double exhalation through the mouth, after which the athlete continues jumping with the skipping rope, while in the first 10 sec at a leisurely pace he performs 16 jumps and 16 rotations of the skipping rope with his arms, in the next 10 sec - acceleration 7 jumps and 32 rotations of the skipping rope with his arms, alternating the specified number of jumps every 10 sec for a minute until the heart rate reaches 161 beats per minute, then the athlete rests for one minute, performing breathing at this moment Qigong: deep inhalation through the nose and double exhalation through the mouth, then repeats the exercise with a skipping rope for a minute, while in the first 10 seconds he accelerates 6 jumps and 32 rotations of the skipping rope with his hands, and in the next 10 seconds he performs 16 jumps and 16 rotations of the skipping rope with his hands at a calm pace, alternating the specified number of jumps every 10 seconds for a minute until the heart rate is 164 beats per minute, after which there is a minute of rest, at this moment the athlete recovers with the help of breathing Qigong: deep inhalation through the nose and double exhalation through the mouth; the second part of the training consists of running 3 km in 11 minutes, with the distance divided into 15 segments of 200 meters, the athlete jogs the first 200 - 1 min 11 sec, with each such segment of jogging performing Qigong breathing: two inhalations through the nose, two exhalations through the mouth, the athlete runs the next 200 meters in 30 seconds, after which he recovers due to Qigong breathing: takes a deep breath in through the nose and a double exhalation through the mouth and alternates these 15 segments in the specified manner until the end of the distance , with the average heart rate reaching 187 beats after acceleration; The third part of the first workout consists of: work in pairs - 6 rounds 3×1 free fight: 3 min fight and 1 min rest with Qigong breathing: deep inhale through the nose and double exhale through the mouth; The fourth part of the first workout consists of working with dumbbells: 1 round - 10×10, shadow boxing, acceleration without dumbbells, the athlete performs 15 to 25 strikes for 10 seconds, then 10 seconds of shadow boxing, at a leisurely pace with dumbbells, the athlete performs 10 to 15 strikes, alternating the specified 10 seconds for 3 minutes up to a heart rate of 187 beats per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; Round 2 - 10×10, 10 sec - shadow boxing, at a leisurely pace with dumbbells the athlete performs 10 to 15 strikes 10 sec - shadow boxing, acceleration without dumbbells the athlete performs 15 to 25 strikes, alternating for 3 minutes up to a heart rate of 184 strikes per minute, after which there is one minute of rest - Qigong breathing: take a deep breath through the nose and exhale twice through the mouth; Round 3 - 10x10, 10 sec - shadow boxing, acceleration without dumbbells the athlete performs 15 to 25 strikes, 10 sec - shadow boxing, at a leisurely pace with dumbbells the athlete performs 10 to 15 strikes, alternating for 3 minutes up to a heart rate of 189 beats per minute, then there is one minute of rest - Qigong breathing: take a deep breath through the nose and exhale twice through the mouth; the fifth part of the first training session is a 40-minute track and includes: practicing the boxing school - jogging with straight punches with the left and right hand under the opposite leg - 10 min, jogging with uppercut punches under the opposite leg - 10 min, jogging with hook punches under the opposite leg - 10 min, then we combine all these punches into work in stances with the movement of "step", "shuttle", "saistep" - 10 min; the sixth part of the first training session includes a warm-up, during which the athlete performs stretching of all muscle groups in the form of Taoist yoga, exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 minutes; the athlete lies on the mats and performs Qigong breathing, while instrumental music is turned on, and during the first minute the athlete concentrates his attention on inhalation, the 2nd minute - on exhalation, the 3rd minute - on inhalation and exhalation; the second training session is performed on Wednesday, and in the first part of the second training session the athlete lies down on a bench and moves towards the trainer to the edge, where the trainer performs manual therapy techniques, post-isometric muscle relaxation, takes the athlete's head, performs a passive turn of the head both to the left and to the right, then the athlete lies down on the mats and the trainer performs a twist of the spine both on the left and on the right side; the second part of the second workout is a warm-up, which is performed for 6-8 minutes, and begins with walking, warming up the legs and arms, while walking, warming up the shoulder girdle and hip joint, moving on to jogging with the performance of boxing techniques: striking technique, work in stances with reaching a heart rate of up to 152 beats per minute; after which the athlete bandages himself, takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with his arms, 10 sec acceleration - 8 jumps and 32 rotations of the skipping rope with his arms, and so on for one minute until the heart rate reaches 157 beats per minute, after which there is a minute of rest, during which the athlete performs Qigong breathing: takes a deep breath through the nose and a double exhalation through the mouth, then the athlete continues jumping with the rope, while the first 10 sec he accelerates: 7 jumps and 32 rotations of the skipping rope with his arms, in the next 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with his arms, alternating the specified number of jumps every 10 sec for a minute until the heart rate reaches 161 beats per minute, after which the athlete rests for one minute, performing breathing at this moment Qigong: deep inhalation through the nose and double exhalation through the mouth, then repeats the exercise with a skipping rope for a minute, while in the first 10 seconds he does it at a calm pace: 16 jumps and 16 rotations of the skipping rope with his hands, and in the next 10 seconds he accelerates: 6 jumps and 32 rotations of the skipping rope with his hands, alternating the specified number of jumps every 10 seconds for a minute until the heart rate is 164 beats per minute, after which there is a minute of rest, at this moment the athlete recovers with the help of breathing Qigong: deep inhalation through the nose and double exhalation through the mouth; The third part of the second training session is speed-strength work is anaerobic and includes: direct strikes on the spot, the work is performed with acceleration with dumbbells 10 sec 50 strikes, 10 sec 80 strikes acceleration without dumbbells and so, alternating every 10 sec, continue for 1 minute until the heart rate is 168 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; then perform straight punches in place with a jump from a half-squat, the work is performed with acceleration without dumbbells for 10 sec: 10 jumps and 30 punches, 10 sec at a leisurely pace with dumbbells 10 jumps and 20 punches - 1 minute to a heart rate of 170 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; straight punches in place, work at a leisurely pace with dumbbells 10 sec 50 punches, 10 sec 80 punches acceleration without dumbbells, and so on for 1 minute until the heart rate reaches 173 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; then move on to standing strikes - free fight 10 sec; after which they perform free shadow boxing, with the work performed with dumbbells for 10 seconds at a leisurely pace - 20 strikes, 10 seconds acceleration - 30 strikes without dumbbells, alternating this work for 1 minute up to a heart rate of 192 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; after which they perform free shadow boxing; the work is performed for 10 seconds, acceleration - 30 strikes without dumbbells and 10 seconds with dumbbells at a calm pace - 20 strikes, alternating this work for 1 minute up to a heart rate of 190 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; after which they perform free shadow boxing; the work is performed with dumbbells for 10 seconds at a leisurely pace - 20 strikes and 10 seconds of acceleration, 30 strikes without dumbbells, alternating this work for 1 minute up to a heart rate of 192 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; then take a six-minute rest; The fourth part of the second training includes work in pairs 3x3 free fight: 3 minutes of fight and 3 minutes of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; the fifth part of the second workout consists of work on equipment: punching bags 1 round - 10×10, 10 sec acceleration with the execution of boxing technique strikes on the bag - work in a free-style fighting stance - from 25 to 40 strikes, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - work in a free-style fighting stance - from 15 to 25 strikes, this work is alternated for 3 minutes up to a heart rate of 191 strikes per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; Round 2 - 10x10, 10 sec at a leisurely pace with boxing technique strikes on a bag - work in a free-style fighting stance - from 15 to 25 strikes, 10 sec acceleration with boxing technique strikes on a bag - work in a free-style fighting stance - from 25 to 40 strikes, this work is alternated for 3 minutes until the heart rate reaches 196 beats per minute, after which there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; Round 3 - 10x10, 10 sec acceleration with boxing technique strikes on the bag - work in a free-style fighting stance - from 25 to 40 strikes, 10 sec at a leisurely pace with boxing technique strikes on the bag - work in a free-style fighting stance - from 15 to 25 strikes, this work is alternated for 3 minutes until the heart rate reaches 196 beats per minute, then there is one minute of rest - Qigong breathing: deep inhalation through the nose and double exhalation through the mouth; the sixth part of the second training session is a 40-minute track and includes: practicing the boxing school: jogging with straight punches with the left and right hand under the opposite leg - 10 min, jogging with uppercut punches under the opposite leg - 10 min, jogging with hook punches under the opposite leg - 10 min, then we combine all these punches into work in stances with the movement of "step", "shuttle", "saistep" - 10 min; the seventh part of the second workout includes a warm-up, during which the athlete stretches all muscle groups in the form of Taoist yoga - exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 min; then the athlete lies on the mats, performs Qigong breathing, in the first minute the athlete concentrates his attention on inhalation, 2 minutes - on exhalation, 3 minutes - on inhalation and exhalation; the next day, Thursday, the athlete runs 3 km - jogging; the third training session is performed on Friday, and during the first part of the third training session the athlete lies down on a bench and moves towards the trainer to the edge, where the trainer performs manual therapy techniques, post-isometric muscle relaxation, takes the athlete's head, performs a passive turn of the head both to the left and to the right, then the athlete lies down on the mats and performs a twist of the spine both on the left and on the right side; the second part of the third workout is represented by a warm-up, which begins with walking, warming up the legs and arms, exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint, moving on to jogging with the performance of boxing techniques: striking technique, work in racks with reaching a heart rate of up to 155 beats per minute, after which the athlete bandages himself, takes a skipping rope and performs exercises with a skipping rope 10 × 10, 10 sec acceleration: 8 jumps and 32 rotations of the skipping rope with his hands, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with his hands, and so on for one minute until reaching a heart rate of up to 156 beats per minute, after which a minute of rest, during which the athlete performs Qigong breathing: takes a deep breath through the nose and a double exhalation through the mouth, then the athlete continues jumping rope, while the first 10 seconds he does at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with arms, in the next 10 seconds acceleration: 7 jumps and 32 rotations of the skipping rope with arms, alternating the specified number of jumps every 10 seconds for a minute until the heart rate reaches 163 beats per minute, after which the athlete rests for one minute, performing Qigong breathing at this moment: a deep inhalation through the nose and a double exhalation through the mouth, after which he repeats the exercise with the skipping rope for a minute, while in the first 10 seconds he accelerates: 6 jumps and 32 rotations of the skipping rope with arms, and in the next 10 seconds he performs at a calm pace: 16 jumps and 16 rotations of the skipping rope with arms, alternating the specified number of jumps every 10 seconds for a minute until the heart rate is 165 beats per minute, after which a minute of rest, at this moment the athlete recovers using Qigong breathing: a deep inhalation through the nose and a double exhalation through the mouth; the third part is a work in couples-9 rounds, with 1 round lasting 3 minutes and 1 minute rest between rounds - Qigong breathing: deep inhale through the nose, double exhale through the mouth; the fourth part of the third workout is represented by work on equipment - punching bags 6 rounds 1×1: 1 round - 1 minute 10×10, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute up to the heart rate - 190 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; 2nd round - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to the heart rate - 195 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 3 - 1 minute 10×10, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute up to the heart rate - 194 strikes per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 4 - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to a heart rate of 195 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 5 - 1 minute 10×10, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, 10 sec at a calm pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, this work is alternated for 1 minute up to the heart rate - 197 beats per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 6 - 1 minute 10×10, 10 sec at a leisurely pace with the execution of boxing technique strikes on the bag - from 15 to 25 strikes, 10 sec acceleration with the execution of boxing technique strikes on the bag - from 25 to 40 strikes, this work is alternated for 1 minute up to the heart rate - 201 strikes per minute and rest for one minute Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; in the fifth part of the third training session the athlete takes a skipping rope and performs exercises with a 10×10 skipping rope, 10 sec acceleration: 8 jumps and 32 rotations of the skipping rope with the arms, 10 sec at a leisurely pace: 16 jumps and 16 rotations of the skipping rope with the arms, and so on for one minute until the heart rate reaches 170 beats per minute, after which there is a minute of rest during which the athlete performs Qigong breathing: a deep inhalation through the nose, a double exhalation through the mouth; The sixth part of the third training is presented 6 round shadow boxing: 1 round - a series of 10×10 work is performed with acceleration with dumbbells 10 sec - 20 beats, 10 sec - 30 beats acceleration without dumbbells, and so on for 1 minute to a heart rate of -169 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 2 - a series of 10×10 work is performed with acceleration without dumbbells 10 sec - 30 beats, 10 sec acceleration with dumbbells - 20 beats, - 1 minute up to a heart rate of 181 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 3 - a series of 10×10 work is performed with acceleration with dumbbells 10 sec - 20 strikes, 10 sec - 30 strikes acceleration without dumbbells, and so on for 1 minute to a heart rate of -187 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 4 - a series of 10×10 work is performed with acceleration without dumbbells 10 sec - 30 strikes, 10 sec acceleration with dumbbells - 20 strikes - 1 minute up to a heart rate of 189 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 5 - a series of 10×10 work is performed with acceleration with dumbbells 10 sec - 20 strikes, 10 sec - 30 strikes acceleration without dumbbells, and so on for 1 minute until the heart rate is 189 beats per minute, then one minute of rest - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; Round 6 - a series of 10×10: the work is performed with acceleration without dumbbells for 10 sec - 30 strikes, 10 sec acceleration with dumbbells - 20 strikes - 1 minute up to a heart rate of 194 beats per minute, then rest for one minute - Qigong breathing: deep inhalation through the nose, double exhalation through the mouth; the seventh part of the third workout includes a warm-up, during which the athlete stretches all muscle groups in the form of Taoist yoga - exercises to develop flexibility of the shoulder girdle, to develop flexibility of the hip joint - 15 min; the athlete lies on the mats, performs Qigong breathing, while instrumental music is turned on, and during the first minute the athlete concentrates his attention on inhalation, the 2nd minute - on exhalation, the 3rd minute - on inhalation and exhalation; in the evening on training days, the athlete performs the following exercise: takes two ends of the rubber - the tourniquet is attached to the wall behind the athlete in both hands, becoming in a left-frontal stance, taking a deaf defense and takes a few steps forward so that the rubber is stretched, after which the athlete begins to perform a striking technique with his hands statically creating tension through the fist in the entire hand, without relaxing it, while performing a straight punch from a deaf defense with the left hand also with a turn of the left hip, the knee looks inward to the toe of the right foot, and the legs are in a semi-bent state, while not stopping, the left hand returns to its original position, at the same time the right one goes out to strike and in such tension performs a striking technique for 3 minutes, then 3 minutes of rest, then the stance changes to a right-frontal stance and performs a similar striking technique, while performing 6 repetitions of this in both stances.