RU2807391C1 - Method for performing physical exercises to strengthen the respiratory system in older people - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: wellness of the human body, in particular means of physical therapy (PT). A comprehensive program of controlled long-term physical training is carried out, affecting the respiratory system, taking into account changes in the musculoskeletal and vestibular systems, which includes the implementation of nine different sets of exercises aimed at the respiratory, musculoskeletal and nervous systems in two stages. The preparatory stage is carried out within one month, it includes classes conducted in a group 3 times a week on weekdays, every other day, each lesson lasting 45 minutes under the guidance of an exercise physiologist in the form of three sequential sets of exercises. The main stage is implemented over a period of three months, which includes group classes 3 times a week on weekdays, every other day, with each class lasting 60 minutes under the guidance of an exercise physiologist in the form of three sequential sets of exercises.

EFFECT: increase in the health effects on the body of elderly people and stabilization of health indicators that ensure quality of life as a result of controlled physical training on a regular basis.

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Description

The invention relates to the field of improving the health of the human body, in particular, to means of therapeutic physical culture (PT), the integrated use of which will slow down the development of age-related changes in the body by stabilizing health indicators, thereby improving the quality of life of older people.

Old age inevitably comes with a large number of health problems. In this age category (60-74 years), the most frequently diagnosed diseases are those associated with the respiratory system, which is due to a sharp decrease in the level of adaptability of the respiratory system to the external environment. Due to a decrease in the volume of physical activity (MA), there is also an increase in the risks of developing osteoporosis (age-related decrease in bone density), diseases of the cardiovascular system and mental disorders. The presence of problems with the spine and the accumulation of salts in the costal cartilages enhance this condition. In addition, the breathing of elderly people is upset due to the mobility of the chest, as its shape changes, which, in turn, has a negative effect on ventilation of the lungs, while the elasticity of the lung tissue is impaired. As a result, any bronchopulmonary diseases are much more severe in older people than in young and middle-aged people.

According to Rosstat, the main natural causes of death in Russia are diseases of the blood circulation, respiratory system, digestion, infectious diseases, cancer, etc. On average, about 89% of deaths of Russians per year occur due to natural causes. But in 2020, most regions of Russia recorded an increase in deaths from respiratory diseases compared to 2019. The average increase was 22.19+/-13.22 per 100 thousand population, which is overall higher by 66.44+/-89.6% than in 2019.

The regional average share of respiratory diseases in the structure of mortality excluding COVID-19 increased from 3.66+/-1.44 to 5.06+/-2.49%, and taking into account COVID-19 increased to 10.96+/- 3.13%. [Drapkina O.M., Samorodskaya I.V. and others. Analysis of the dynamics of mortality from respiratory diseases in the Russian Federation for 2019-2020. Therapeutic archive. 2022; 94 (3): 401-408].

If we take it in quantitative terms, the dynamics of mortality from respiratory diseases is as follows: 2019 - 59,188 people, 2020 - 96,539 people, 2021 - 114,727 people. [Federal State Statistics Service/Official Statistics/Population. Official website: http:rosstat.gov.ru/search].

Data is included in Rosstat’s federal report on the causes of deaths with a long delay (up to six months or more) due to the need to collect data from all regions of Russia, so information for 2022 is not available. But according to data for previous years, there is a clear upward trend, with older people primarily at risk for respiratory diseases.

The relevance of this invention lies in the selection of certain physical exercises for the respiratory organs, presented in the form of a program of controlled physical training, designed for a long time, for classes with elderly people who, due to their age, have not only a reduced DA and are at risk of 60+, but and those who have had a new coronavirus infection, the clinical manifestation of which is bilateral pneumonia (viral diffuse damage to lung tissue with damage to small vessels). Also, the need to create such a program is determined by a number of government documents.

Thus, from the “Strategy for the Development of Physical Culture and Sports in the Russian Federation for the Period until 2030” it follows that one of the important goals of the state in the field of physical culture and sports in the Russian Federation is to create a culture and values of a healthy lifestyle as the basis for the sustainable development of society and quality of life of the population. As part of its implementation, it is planned to increase the percentage of citizens systematically involved in physical culture and sports from 45.2% in 2021 to 57% by 2025 and to 70% by 2030, in the percentage of elderly citizens systematically involved in physical culture and sports from 15% in 2021 to 25% by 2025 and up to 45% by 2030 [Ministry of Sports of the Russian Federation/Activities/Strategy for the development of physical culture and sports until 2030. Official website: http://minsport,gov.ru/activities/project-strategii-2030/]. In this connection, the implementation of such National projects as “Sport is the norm of life” and “Demography” continues to be relevant.

Health as the socio-biological basis of the life of a nation is, ultimately, the result of the policy of the state, which creates in its citizens the need to treat their health as an enduring value, and its preservation as a necessary basis for realizing not only their destiny to prolong a healthy family in young and middle age, but also to increase the energy supply for creative work in old age.

The government decision to increase the retirement age for women to 60, and for men to 65 [Pension reform: https://www.interfax.ru>story] makes this invention especially in demand, allowing older people to effectively continue their professional activities without compromising their health and decreased quality of life. Despite the fact that the pension reform provides for a gradual increase in the retirement age until 2028 inclusive, as of October 1, 2022, the number of working pensioners in Russia is 8.1 million people, which means that a fairly large number of elderly people are ready and can continue their working activities. Therefore, to maintain physical fitness, they urgently need health-improving physical education classes on a regular basis.

Methods for physical training of elderly patients are known from the state of the art, but they usually relate to a certain stage of rehabilitation after a relapse of the disease, which is not intended for a long time.

Thus, there is a known method for the rehabilitation of elderly patients with severe myocardial infarction, complicated by heart failure, severe orthopedic and neurological pathology at an early hospital stage through passive exercise therapy in the form of multichannel electrical stimulation of large skeletal muscles and maintaining muscle tone at the proper level [patent RU 2240152 C2 , November 20, 2004 Bulletin. No. 32]. The method makes it possible to increase the effectiveness of physical rehabilitation on bed rest, designed for 10-12 days until the clinical condition of patients improves and the possibility of carrying out generally accepted rehabilitation measures becomes possible.

A known method [patent RU 2329780 C2, 2008.07, 07.27.2008, Bull. No. 21] physical rehabilitation of patients who suffered myocardial infarction in old age at the sanatorium stage of rehabilitation, designed for 10-14 procedures.

The proposed method makes it possible to reduce the incidence of repeated cardiovascular accidents (repeated myocardial infarction, acute cerebrovascular accident), reduce the incidence of primary disability through a set of physical training using exercise bikes and dosed walking under the control of central hemodynamics, and increase tolerance to physical activity.

There is a known method for physical rehabilitation of elderly patients in the long term after a myocardial infarction (after 6 or more months) associated with chronic heart failure [patent RU 2554756 C1, 06.27.2015 Bull. No. 18] using the antioxidant Omacor in addition to the main therapy against the background of controlled physical training in the form of dosed walking. The proposed method allows reducing the risk of adverse cardiovascular events by ensuring a safe approach to rehabilitation measures due to the action of Omacor (protecting the myocardium from the toxic effects of peroxidation, improving the systematic function of the left ventricular myocardium).

There is a known method for the rehabilitation of elderly patients with coronary heart disease with concomitant hypertension [patent No. 2466706 IPC A61N 33/100, November 20, 2012 Bull. No. 32], including therapeutic exercises in the pool, lasting 25-30 minutes 5 times a week with a course of 12-15 procedures.

Thus, the methods listed above, despite their effectiveness, cannot be recommended for mass use over a long period of time, since they are designed for a short-term course of 10 to 15 procedures.

There is a known method of psychophysical self-regulation of the body, used for the prevention and treatment of hypertension in elderly patients [RU 2603293 IPC A61N 1/100, 11/27/2016 Bull. No. 33], which consists of daily performance of 6 complexes aimed at synchronizing the movements of the lower and upper body, developing coordination, and establishing diaphragmatic breathing.

The known method of Tsyganov E.P., presented in the form of an application [RU 2022119377 A, 09.30.2022 Bull. No. 28], including a set of exercises for elderly and senile people. The method ensures the transition of the musculoskeletal state into an active state gradually through the use of physical exercises of a flexion, extension and rotation nature in various starting positions, in the amount of 9 exercises with 2-3 repetitions during the day.

The proposed methods can rather be considered as ways to increase the DA of a particular person, rather than to acquire physical fitness. When performing them, different variability is possible: the number of exercises, for example, from 2 to 8, the execution time from 1 to 5 minutes in each exercise, and the duration of one complex from 10 to 20 minutes. At the same time, an individual approach to the sequence of exercises and the choice of their amplitude are allowed, which, accordingly, cannot serve as the basis for a long-term program of controlled physical training in the form of group classes for the elderly on a regular basis.

Currently, a sufficient number of recommendations on physical activity (PA) have been developed for elderly people who even have chronic diseases, but not in the acute stage [Bubnova M.G., Aronov D.M. Guidelines. Ensuring physical activity for citizens with health limitations. Edited by Boytsov S.A. CardioSomatics. 2016; 7(1):5-50., Drapkina O.M., Drozdova L.Yu., Lishchenko O.V. Guidelines for increasing physical activity. - Voronezh: Stationery LLC, 2019. - 54 p., Temporary guidelines “Medical rehabilitation for the new coronavirus infection (COVID-19). Version 3 (01.11.2022) URL: https/sudact.ru/law/vremennye-metodicheskie-rekomendatsii-meditsinskaia-reabilitatsiia-pri-novoi]. But they, as a rule, are of a general nature: duration in time, degree of intensity of loads, focus of training sessions in a weekly aspect. In most recommendations, the training process is not considered as a long-term process that has its own stages (preparatory, main, supporting), for each of which there are patterns both in duration and in the degree of increase in load from stage to stage.

Thus, in the Methodological Recommendations developed by the Ministry of Health of the Russian Federation together with the Russian Gerontological Research and Clinical Center, it is recommended to engage in moderate-intensity PA for at least 150 minutes per week, or high-intensity PA for at least 75 minutes per week, or a combination of one or the other at a minimum. For additional health benefits, increase moderate-intensity PA to 300 minutes per week or vigorous-intensity PA to 150 minutes per week. To prevent falls, older adults need to do balance exercises 3 or more days a week. To prevent osteoporosis and fractures, perform strength exercises, using the main muscle groups, 2 or more days a week [KOGBUZ “Center for Medical Rehabilitation” Expert advice for citizens over working age. Official website: https://cmr43.ru/soveti-specialistov/].

The “Methodological Recommendations for Increasing Activity” developed by the Federal State Budgetary Institution “NMITs TPM” of the Ministry of Health of Russia, the following indicators:

- recommended frequency of physical activity is 4-5 times a week, preferably daily;

- the total duration of classes is 20-60 minutes, but not less than 10 (threshold dose, the minimum time and intensity necessary for health);

- for the most detrained individuals, the initial duration of PA can be less than 10 minutes with a gradual increase in load time.

The following types of FA are considered:

- aerobic exercise: prolonged rhythmic activity involving large muscle groups (this is the most studied and recommended form of physical activity with a proven positive effect on the prognosis of cardiovascular diseases (CVD);

- strength/anaerobic loads: focused on the main muscle groups (agonists and antagonists), include complex or compound movements through the full range of motion of the joints, stimulates bone formation and reduces bone loss, increases muscle mass, strength, functional indicators;

- neuromotor loads: aimed at reducing the risk of falls, improving balance and motor skills (balance, stability, coordination).

At the same time, there are no specific sets of exercises; only the need for multicomponent physical exercises is indicated, including training in aerobic endurance, muscle strengthening, and balance.

Examples of physical activity for the elderly include the following activities: walking, walking, swimming, dancing, cycling, raking leaves, operating a lawnmower, tennis or basketball, bodyweight exercises (push-ups, pull-ups), carrying groceries, some types of yoga [FBUZ “Center for Hygienic Education of the Population” of Rospotrebnadzor/healthy lifestyle. Official website: https//cgon,rospotrebnadzor.ru/content/62/3211].

With age, many changes occur in the human body: muscle mass decreases, bones become more fragile, joint mobility decreases, the elasticity of blood vessels and lung tissue decreases, all this leads to various diseases and generally affects the quality of life. Some of these changes are the result of insufficient DA, and the above recommendations will help replenish it.

Unfortunately, despite the variety of existing methods of performing physical exercises to improve health in older people, they do not have an integrated approach specifically to restoring the respiratory functions of people in this age category, but are part of general structural methods, or are aimed at individual methodological aspects of physical education and health. development.

Thus, the claimed invention has no analogues.

The goal is to develop a method of performing physical exercises to strengthen the respiratory system in older people, allowing to slow down the development of age-related changes in the body and generate interest in physical activity as a means of healthy longevity and the prevention of diseases associated with age.

The technical result of the claimed invention is aimed at increasing the health effects on the body of elderly people and stabilizing health indicators that ensure quality of life as a result of controlled physical training on a regular basis.

The technical result is achieved due to the fact that in the method of performing physical exercises that strengthen the respiratory system in the elderly, a comprehensive program of controlled long-term physical training is performed, which has an effect on the respiratory system, taking into account changes in the musculoskeletal and vestibular systems and includes the implementation of nine various sets of exercises aimed at the respiratory, musculoskeletal and nervous systems in two stages: the preparatory stage and the main stage.

The preparatory stage is carried out lasting 1 month, which includes classes conducted in a group 3 times a week on weekdays every other day, with each lesson lasting 45 minutes under the guidance of a physical therapy instructor in the form of 3 consecutive sets of exercises, with the first one being performed first a set of exercises aimed at strengthening the respiratory system is performed throughout the entire preparatory stage in the form of complex No. 1, which is breathing exercises with elements of full breathing, performed in the initial “sitting” position in the form of 20 consecutive exercises, each repeated 6 times, then proceed to the implementation of the second set of exercises of the preparatory stage, aimed at the musculoskeletal system, performed in the form of complexes No. 2 and No. 3, depending on the week of the preparatory stage, and which are strength gymnastics with dumbbells, while

during the first and second weeks it is performed in the form of complex No. 2, which is carried out in the initial position “sitting on a chair” in the form of 15 exercises, each repeated 10 times with voluntary breathing,

in addition, in the first week, two dumbbells are used with the weight of each of them being 1.0 kg for women; and for men - 2.0 kg; and in the 2nd week the weight of each dumbbell is increased, while for women it is 2.0 kg; for men - 3.0 kg; and during the third and fourth weeks it is performed in the form of complex No. 3, which is carried out in the initial “standing” position in the form of 15 exercises, each repeated 10 times with voluntary breathing,

in this case, in the third week, two dumbbells are used with the weight of each of them being 1.0 kg for women; and for men - 2.0 kg; and in the fourth week the weight of each dumbbell is increased, while for women it is 2.0 kg; for men - 3.0 kg.

After completing the second complex, they move on to the third set of exercises of the preparatory stage, aimed at strengthening the nervous system, which is performed in the form of complexes No. 6 and No. 7, depending on the week of the stage, and which represent a neuromotor load performed in the form of vestibular gymnastics with voluntary breathing, allowing to improve stability, balance, coordination, while

During the first and third weeks, vestibular gymnastics is performed in the form of complex No. 6, which is carried out both in the initial position “standing with support on a chair” and in the initial position “sitting on a chair” in the form of 10 consecutive exercises, each repeated 10 times , A

During the second and fourth weeks, vestibular gymnastics is performed in the form of complex No. 7, which is carried out in the initial “standing” position in the form of 10 consecutive exercises, each repeated 10 times.

After the preparatory stage, they move on to the main stage, which lasts 3 months, and which includes group classes 3 times a week on weekdays every other day with a duration of each lesson of 60 minutes under the guidance of an exercise therapy instructor in the form of 3 consecutive complexes exercises, while first performing the first set of exercises of the main stage, which is aimed at the respiratory system, which is performed in the form of complex No. 1, which is breathing exercises with elements of full breathing, which is carried out throughout the entire main stage in the initial “sitting” position in the form 20 consecutive exercises, each repeated 6 times.

Then they move on to performing the second set of exercises of the main stage, which is aimed at the musculoskeletal system, performed in the form of complexes No. 4 and No. 5, depending on the week of the main stage, and is strength gymnastics with body bars with voluntary breathing, while

during the first and third weeks of the 1st and 2nd months, as well as during the first and second weeks of the 3rd month, it is performed in the form of complex No. 4, performed in the initial “standing” position in the form of 15 exercises with each repetition of 20 once, in addition, in the first and third weeks of the 1st month, body bars with a weight of 3.0 kg for women are used; and for men - 5.0 kg; and in the first and third weeks of the 2nd month and the first and second weeks of the 3rd month, the weight of the bodybar is increased, while for women it is 4.0 kg; for men - 6.0 kg, and

during the second and fourth weeks of the 1st and 2nd months, as well as during the third and fourth weeks of the 3rd month, the second complex is performed in the form of complex No. 5, performed in the initial “standing” position in the form of 15 exercises with each repetition 20 times, in addition, in the second and fourth weeks of the 1st month, body bars are used with a weight of 3.0 kg for women; and for men - 5.0 kg, and in the second and fourth weeks of the 2nd month and the third and fourth weeks of the 3rd month, the weight of the bodybar is increased, while for women it is 4.0 kg; for men - 6.0 kg.

After completing the second set of exercises of the main stage, they proceed to perform the third set of exercises of the main stage, aimed at strengthening the nervous system, performed in the form of complexes No. 8 and No. 9, depending on the week and month of the stage, which are vestibular gymnastics with voluntary breathing, which improves stability , balance, coordination, while

During the first and third weeks of the 1st and 2nd months, as well as the first and third weeks of the 3rd month of the main stage, the third complex is performed in the form of complex No. 8, performed in the initial “standing” position in the form of 15 consecutive exercises, repeating each 10 times, and

during the second and fourth weeks of the 1st and 2nd months, as well as the second and fourth weeks of the 3rd month of the main stage, the third complex is performed in the form of complex No. 9, performed in the initial positions “sitting on a chair” and “standing” in in the form of 15 consecutive exercises, each repeated 10 times.

The first complex is aimed at the respiratory system and is the author’s method of breathing exercises with elements of full breathing, developed at the Federal State Budgetary Institution “NMITs TPM” of the Ministry of Health of Russia [Complex of breathing exercises with elements of full breathing. Author's technique N.K. Novikova. Moscow 2020, 15 p.; URL: https://gnicpm.ru/ (date of access: 03/15/2023)], combining the main health-improving techniques into a single system, highlighting three main types of breathing, named according to the form of execution: upper (clavicular), middle (internal thoracic) , lower (diaphragmatic abdominal).

With upper breathing, during inhalation, the ribs, shoulders and collarbones are raised, i.e. Only the upper parts of the lungs are involved, the air flow is weak, and a lot of energy is wasted. Medium breathing is more effective, since the abdominal region is involved in the process and the air penetrates into the middle of the lungs. Lower breathing, due to the participation of the diaphragm, allows you to use the lower lobes of the lungs, improving lymphatic drainage from certain parts of the lungs, massages the abdominal organs, improving the functions of digestion and metabolism, tones the muscles of the abdominal wall, while putting less strain on the heart. But full breathing has the advantage because it includes all three types.

However, the use of full breathing, despite all its effectiveness for elderly patients with weakened functions of the respiratory system, is difficult and quite limited due to the difficulty of mastering complex coordination movements, therefore an original gentle way of performing this type of breathing is used, where the exercises of the complex are performed in strict sequence, while full breathing is considered not as a single exercise, but as a sequence of exercises with one type of breathing (upper, middle, lower and again: upper, middle, lower, etc.). performed in the starting position “sitting on a chair”, includes twenty consecutive exercises, each of which is repeated 6 times.

Complex No. 2, complex No. 3, complex No. 4 and complex No. 5 are aimed at the musculoskeletal system, using weights that ensure the development of strength, quality, ensuring the comprehensive development of muscle groups of the musculoskeletal system as a single system, providing not only physical education, but also labor , household activities. Strength exercises strengthen bone tissue and prevent osteoporosis, improve reaction and protect brain cells from destruction, increase metabolism and muscle tone, that is, endurance and performance, ensuring well-being and appearance, but dumbbells are used in the second and third complexes, and in the fourth and the fifth complex - bodybars (weighted gymnastic sticks made of metal and having rubber coatings and two colored knobs).

The exercises of these complexes are performed with full amplitude, while the muscles must be constantly tense. Movements must be performed evenly: without jerking, which will ensure the safety of those involved. Breathing without delay: inhalation and exhalation can be done at any phase of the exercise, i.e. breathing is voluntary.

The use of various gymnastic equipment allows for a smooth transition not only in weights, but also in the load on muscles and joints, starting with smaller ones - in complexes with dumbbells, moving to larger ones - in complexes with body bars.

Complex No. 6, complex No. 7, complex No. 8 and complex No. 9 are aimed at the nervous system, providing a neuromotor load that reduces the risk of falls, improves balance, motor skills, is performed with voluntary breathing, and represents vestibular gymnastics that improves stability, balance, coordination.

The choice of nine complexes aimed at the respiratory, musculoskeletal and nervous systems is due to the following reasons.

Since we are talking, first of all, about restoring the functions of the respiratory system, then one of the basic components of a comprehensive program should be a complex of breathing exercises that helps to master full breathing in an accessible form as the most effective type of breathing.

In all the recommendations under consideration, this type of physical activity is not highlighted as a separate component (with the exception of recommendations for patients who have had COVID-19), and the restoration and development of the respiratory system is considered as a result of aerobic exercise.

The second direction is the strength component of exercises, actively recommended in international recommendations, the purpose of which is to increase muscle strength, strengthen bone tissue, and, consequently, prevent osteoporosis, improve neuromuscular interaction [Bjarnason-WehrensB, Mayer-Berger W., et al. Recommendations for resistance exercise in cardiac rehabilitation. Recommendation of the German Federation for CardiovascPrevRehabil.2004, Aug.; 11(4): 352-61, Braith R.W., Stewart K.J. Resistance exercise training: its role in the prevention of cardiovascular disease. Circulation. 2006; 113(22): 2642-50, Caserotti P., Aagaard P., et. al. Explosive heavy-resistance training in old and very old adults: changes in rapid muscle force, strength and power. Scand J. Med SciSports, 2008. Jan 30]. Its use will reduce problems with the spine and slow down the modification of the chest. In order for the implementation of the two previously proposed components to be sufficiently effective, a third component is necessary: neuromotor load, which allows the development of sensorimotor integration, visual-motor coordination, coordination of fine and gross motor movements, i.e. a set of exercises that improves or improves balance and motor skills in older people, which is what vestibular gymnastics is.

The development of aerobic endurance, which is necessary not only when playing sports and physical education, but also in everyday life, will be carried out indirectly due to the continuous method of performing all exercises during one lesson.

Implementation of the invention.

The method of performing physical exercises to strengthen the respiratory system in the elderly is implemented through the selection of nine sets of physical exercises that affect the respiratory system, taking into account changes in the musculoskeletal and vestibular systems, carried out in two stages: preparatory and main.

At the preparatory stage, classes are conducted in a group for 1 month, 3 times a week on weekdays, every other day, while the duration of one lesson is 45 minutes and is carried out under the guidance of a physical therapy instructor in the form of 3 sequential sets of exercises, which are: breathing exercises with elements of complete breathing, strength exercises with dumbbells, and vestibular exercises to improve stability, balance, and coordination.

To avoid getting used to the load, reducing its effectiveness, as well as monotony, which reduces patients’ interest in exercise, strength complexes are performed in different classes with different dumbbell weights and in different starting positions. Vestibular gymnastics complexes (complex No. 6 and complex No. 7) are performed in different classes in different starting positions with varying degrees of coordination complexity and increasing the number of exercises.

The first complex of the preparatory stage is carried out throughout the entire stage in the form of breathing exercises with elements of full breathing (complex No. 1) without changes in the initial position, namely in the “sitting” position, and which consists of 20 consecutive exercises performed with repetition of each of them 6 times, with your back straight and pressed against the back of the chair:

in the first exercise, place your hands on your knees, throw your head back, look up, inhale slowly through your mouth, then tilt your head forward, touching the cervical fossa with your chin, look down, exhale slowly through your nose;

in the second exercise, the arms hang freely, raise the shoulders up, inhale slowly through the nose, then quickly lower the shoulders, relaxing them, and exhale quickly through the mouth;

in the third exercise, clasp your fingers on your stomach in a “lock”, pull in your stomach, pressing on it with your hands, inhale slowly through your nose, then quickly push your hands out with your stomach, exhale quickly through your mouth;

in the fourth exercise, clasp your fingers on your stomach in a “lock”, inflate your stomach, bending at the lower back, take a slow breath in through your nose, then use your hands to slowly deflate your stomach, return your lower back to the back of the chair, exhale slowly through your mouth;

in the fifth exercise, the fingers are joined in a “lock” on the stomach, the palms are turned outward and stretched forward, the fingers remain in the “lock”, the elbows are straightened, the head is tilted forward, the hands are placed at shoulder level, inhale slowly through the nose, then quickly lower your hands and exhale quickly through your mouth;

in the sixth exercise, place the hands at the shoulders, elbows at shoulder level, then bring the elbows forward, inhale slowly through the nose, then move the elbows back, bringing the shoulder blades together, and exhale slowly through the mouth;

in the seventh exercise, the hands are placed at the shoulders, the elbows are pressed to the ribs, then the hands are quickly lowered down, the fingers are tense and spread out, the shoulders are raised, the stomach is pulled in, a quick breath is taken through the nose, then the hands are relaxed, the hands are returned to the shoulders, and a slow exhale is performed mouth, lips folded into a “tube”;

in the eighth exercise, place the hands at the shoulders, first place one elbow up behind the head, and inhale slowly through the nose, then quickly lower the elbow and exhale quickly through the mouth, then repeat the exercise with the other hand;

in the ninth exercise, place the hands at the shoulders, perform circular movements in the shoulder joints with arms bent at the elbows forward and backward: 4 circles forward, 4 circles back, then repeat 2 times, while breathing is voluntary;

in the tenth exercise, the hands are placed on the knees with palms up, the fists are clenched forcefully, inhale slowly through the nose, then the fists are unclenched and exhale slowly through the mouth;

in the eleventh exercise, the arms hang freely, then straight arms are spread to the sides at shoulder level, palms forward, inhale slowly through the nose, then forcefully hug yourself by the shoulders, and exhale slowly through the mouth;

in the twelfth exercise, hands are placed on the hips, closer to the groin, then straighten the elbows, stretch the back, pull up, inhale slowly through the nose, then quickly bend the elbows, relax the back, and exhale quickly through the mouth;

in the thirteenth exercise, the hands are placed on the belt, the thumbs are directed towards the lower back, then the elbows are brought forward, without tilting the torso, the hands slide along the belt, a slow breath is taken through the nose, then the elbows are pulled back, connecting the thumbs on the lower back, and the exhale through the mouth;

in the fourteenth exercise, the arms hang freely, raise straight arms forward and up, inhale slowly through the nose, then lower the arms down, clasping the knee of the raised and bent leg, while the back is pressed against the back of the chair, exhale slowly through the mouth, then perform the exercise with the other leg , for each leg the exercise is repeated 3 times;

in the fifteenth exercise, the arms hang freely, first straighten one leg forward and hold it in weight, while pulling on the toe, bring the second leg under the chair, then change the position of the legs, while breathing is voluntary;

in the sixteenth exercise, the arms hang freely, raise the leg bent at the knee, inhale slowly through the nose, then quickly lower the leg down, exhale quickly through the mouth, after which I perform the exercise with the other leg, repeat the exercise 3 times for each leg;

in the seventeenth exercise, the hands are placed at the shoulders, the elbows are tilted to the knees, the neck muscles are relaxed, the chin is at the cervical fossa, inhale slowly through the nose, then straightening up, pull the elbows back, without throwing the head back, exhale slowly through the mouth;

in the eighteenth exercise, the arms are bent at the elbows, the elbows are pressed to the ribs;

in the nineteenth exercise, the arms hang freely, the head is turned to the shoulder, turn the head to the other shoulder, inhale slowly through the nose, then reaching the shoulder, quickly exhale through the mouth, the exercise is repeated in the other direction, the exercise is repeated 3 times in each direction;

in the twentieth exercise, the arms hang freely, the relaxed arms are raised up, inhale slowly through the nose, then lower the arms freely and exhale quickly through the mouth.

At a slow pace, one movement is performed for 4 counts, at a fast pace for 1 count [Rubtsov A.T. Health groups, FIS, Moscow, 192 (32)]. A slow pace (count of 4) causes less stress on the body, providing better blood supply to the working muscles. With a fast pace (count 1) of movements, the load on the cardiovascular system increases. Alternating a slow and fast pace in one exercise relieves stiffness of movements, leads to faster muscle relaxation, which plays an important role in the adaptation of older athletes who have started physical training for the first time or after a long break.

In the first week of the preparatory stage, as the second complex, a complex of strength gymnastics with dumbbells (complex No. 2) is performed, aimed at the musculoskeletal system, and which is carried out in the initial position “sitting on a chair”, while using the weight of each dumbbell 1.0 kg women and 2.0 kg - for men with repetition of each of 15 exercises 10 times with voluntary breathing:

in the first exercise, place your arms to the sides, palms down, then make springy movements with straight arms in the following sequence: above the shoulder - below the shoulder by 20 cm;

in the second exercise, place your arms to the sides, palms up, then make springy movements with straight arms up - above the shoulder and down - 20 cm below the shoulder;

in the third exercise, place straight arms in front of the chest with palms down, then make springy movements with straight arms above the shoulder - 20 cm below the shoulder;

in the fourth exercise, place straight arms, palms up, in front of the chest, then make springy movements with straight arms above the shoulder - 20 cm below the shoulder;

in the fifth exercise, the arms are placed to the sides, palms down, without touching the body, in tension, then springy movements are made with straight arms with maximum amplitude, but without reaching the extreme points at the top and bottom;

in the sixth exercise, relax the arms at the bottom, then raise straight arms from the sides above shoulder level by 20 cm, after which they return to the starting position;

in the seventh exercise, the arms are placed at the top, above the head, with the palms connected at the back, then lower the straight arms through the sides below shoulder level by 20 cm, then return to the starting position;

in the eighth exercise, place your hands at the bottom, then raise your straight arms in front of you above shoulder level by 20 cm, after which they return to the starting position;

in the ninth exercise, place your hands above your head, palms forward, then lower your hands in front of you below shoulder level by 20 cm, then return to the starting position;

in the tenth exercise, the hands are placed at the bottom, then the arms are raised up through the sides, joining the palms above the head, after which they return to the starting position;

in the eleventh exercise, the arms are placed to the sides - upward, and the legs are placed shoulder-width apart, then alternately move the bent arm towards the opposite shoulder blade, after which they return to the starting position;

in the twelfth exercise, the arms are placed upward to the sides, the legs are placed shoulder-width apart, then the bent arms are simultaneously moved towards the opposite shoulder blades, after which they return to the starting position;

in the thirteenth exercise, arms bent at an angle of 90 degrees, spread to the sides, elbows at shoulder level, legs shoulder-width apart, then bring the elbows together in front of the chest, touching each other, then return to the starting position;

in the fourteenth exercise, arms are spread to the sides at shoulder level, palms forward, feet shoulder-width apart, then one straight arm is raised up, and the other straight arm is lowered down, after which they return to the starting position and repeat the exercise, but with a change in the position of the arms;

in the fifteenth exercise, arms are spread to the sides at shoulder level, palms forward, feet shoulder-width apart, then arms are moved back at shoulder level, bending the lower back, “hug” yourself, hunched over, and then return to the starting position.

The second week of the preparatory stage, as the second set of exercises, just like in the first week, a complex of strength gymnastics with dumbbells (complex No. 2) is performed, but the weight of each dumbbell is increased and for women it is 2.0 kg; for men - 3.0 kg.

In the third week of the preparatory stage, a complex of strength gymnastics with dumbbells (complex No. 3) is used as the second set of exercises, just as complex No. 2 is aimed at the musculoskeletal system, and is performed in the initial “standing” position, using the weight of each dumbbells 1.0 kg for women and 2.0 kg for men, repeating each of the 15 exercises 10 times with voluntary breathing:

in the first exercise, straight arms in front at chest level, palms facing each other, feet shoulder-width apart, straight arms spread to the sides at shoulder level, then return to the starting position;

in the second exercise, straight arms are turned with palms facing each other above the head, feet shoulder-width apart, straight arms spread to the sides, not reaching shoulder level, then return to the starting position;

in the third exercise, tilt the torso at 90 degrees, arms hang freely, legs shoulder-width apart, head tilted, straight arms spread to the sides at shoulder level, then return to the starting position without raising the head;

in the fourth exercise, bending back, throw back their head, arms hang freely, legs shoulder-width apart, straight arms spread to the sides, not reaching shoulder level, then return to the starting position;

in the fifth exercise, hands are clasped in a “lock” with dumbbells below, feet shoulder-width apart, raise straight arms above your head, while pulling up your stomach and bending in the lower back, then return to the starting position;

in the sixth exercise, hands below, palms forward, legs together, bend the arms at the elbows, touching the heads of the dumbbells to the shoulders of the same name, the elbows are lowered low, but suspended and do not touch the body, then return to the starting position;

on the seventh exercise, straight arms in front of the chest at shoulder level, palms up, legs together, bend the arms at the elbows, touching the heads of the dumbbells to the shoulders of the same name, elbows at shoulder level, then return to the starting position;

on the eighth exercise, the arms are down and spread to the sides, palms up, legs together, bend the arms at the elbows, touching the heads of the dumbbells to the shoulders of the same name, the elbows are low, but suspended, not touching the body, after which they return to the starting position;

in the ninth exercise, straight arms to the sides, at shoulder level, palms up, legs together, bend your arms at the elbows, touching the heads of the dumbbells to the shoulders of the same name, elbows at shoulder level, then return to the starting position;

in the tenth exercise, arms are spread to the sides, at shoulder level, palms down, legs together, perform circular rotations with straight arms in the shoulder joints forward 5 times, then 5 times back, after which they return to the starting position;

in the eleventh exercise, arms are bent at the elbows in front of the chest, elbows at shoulder level, palms down, legs together, arms are extended at the elbows in front of the chest, then return to the starting position;

in the twelfth exercise, arms are bent at the elbows in front of the chest, elbows at shoulder level, palms down, legs together, raise the forearm up, at 90 degrees to the shoulder, lower the other forearm down at 90 degrees, elbows at shoulder level, without moving the arm to the side, return to the starting position, do the same with changing the position of the hands;

in the thirteenth exercise, arms are bent at the elbows in front of the chest, elbows at shoulder level, palms down, legs together, raise the forearm up, 90 degrees to the shoulder, elbows at shoulder level, return to the starting position;

in the fourteenth exercise, arms to the sides at shoulder level, legs together, perform circular rotations, alternately rotating with straight arms in the shoulder joints forward 5 times, then back 5 times, first with one hand, and then repeat the same movements with the other hand;

in the fifteenth exercise, the arms are lowered down, the legs are together, alternately move the bent arm towards the opposite shoulder blade, then return to the starting position, after which they do the same with the other hand.

In the fourth week of the preparatory stage, as a second set of exercises, just like in the third week, a complex of strength gymnastics with dumbbells (complex No. 3) is performed, but the weight of each dumbbell is increased and for women it is 2.0 kg; for men - 3.0 kg with spontaneous breathing.

Continuous performance of strength complexes with a large number of exercises (15) and multiple repetitions (10 times) has a positive effect not only on the development of aerobic endurance in older people, but also on the body’s ability to tolerate relatively long-term muscle tension, promotes the formation and strengthening of conditioned reflex connections of autonomic functions and motor analyzers, forming a positive dynamic stereotype that has undergone certain age-related changes [Jung K., Wollring U. Gymnastik als Therapie.Praxisgerechte Ubungen bei Herzerkrankungen. Meyer-Verlag, Aachen, 1998, s.7].

The choice of the initial weight of the weight corresponds to international recommendations for exercises with elderly people: from a gradual increase in weight, subject to a change in the starting position and complexity of the exercise (2.0-4.0 kg for women and 4.0-6.0 kg for men) [Jung K., Schumann V., Ubungen and Spiele mitdem Doppel Kloppel. Stundenprofil einer Herzgruppe" Cassela-Rieelel Pharma GmbH (imEigenverlag), Frankfurt, 1990. pp. 32-33; Kusera M. Gpuppengymnastik. Fischer-Verlag, Stutgart-New-York, 1979, pp. 18-19].

The choice of weights in the form of dumbbells is due to two reasons. Firstly, this type of sports equipment is familiar to everyone involved, and therefore more accessible to use. Secondly, sets of exercises with dumbbells do not involve large muscle groups, which makes the load at the preparatory stage more gentle.

As the third complex of the preparatory stage, vestibular gymnastics is used with alternation of various complexes (complex No. 6 and complex No. 7), while in the first and third weeks of the preparatory stage vestibular gymnastics (complex No. 6) is performed, including 10 consecutive exercises performed in the starting position “standing with support on a chair” and “sitting on a chair”, 10 times each exercise:

in the first exercise, standing facing the back of the chair, feet shoulder-width apart, hands supported on the back, simultaneously raise the opposite arm and leg, bent at the knees forward and upward, then return to the starting position and repeat the exercise by changing the position of the arm and leg;

in the second exercise, standing facing the back of the chair, feet shoulder-width apart, arms supported on the back, simultaneously raise opposite straight arms and legs to the side and up, then return to the starting position, after which repeat the exercise by changing the position of the arms and legs;

in the third exercise, standing facing the back of the chair, feet shoulder-width apart, arms supported on the back, raise the straight arm forward to chest level while simultaneously moving the opposite straight leg to the side onto the toe, then return to the starting position and repeat the exercise by changing the position of the arm and legs;

in the fourth exercise, standing facing the back of the chair, feet shoulder-width apart, arms supported on the back, bend the arm at the elbow in front of the chest, while clenching a fist, touching the shoulder while simultaneously bending the opposite leg at the knee and throwing the shin back, then return to the starting position position and repeat the exercise by changing the position of the arms and legs;

in the fifth exercise, standing facing the back of a chair, legs together, arms supported on the back, touch the nose with a hand bent at the elbow while simultaneously moving the opposite straight leg back and tilting the torso forward, then return to the starting position and repeat the exercise by changing the position of the arm and legs;

in the sixth exercise, sitting on the edge of a chair, legs bent at the knees, slightly apart, arms hanging freely, stand up, raising one arm to shoulder level, then return to the starting position and repeat the exercise by changing the position of the arm;

in the seventh exercise, sitting on the edge of a chair, legs bent at the knees, slightly apart, hands at the shoulders, straighten one arm up, the other to the side while simultaneously lifting the leg of the same name, bent at the knee, up, then return to the starting position and repeat exercise with changing the position of the arms and legs;

in the eighth exercise, sitting on the edge of a chair, legs bent at the knees together, hands at the shoulders, straighten one leg at the knee, placing it on the heel while simultaneously straightening the opposite arm up, bend the other leg at the knee, placing it under the chair on the toe, after then return to the starting position and repeat the exercise, changing the position of the arms and legs;

in the ninth exercise, sitting on the edge of a chair, legs bent at the knees, slightly apart, arms hanging freely, move the straight leg to the side, on the toe while simultaneously lifting the opposite straight arm up, then return to the starting position, repeat changing the position of the arm and leg , then return to the starting position and exhale;

in the tenth exercise, sitting on a chair, legs bent at the knees, slightly apart, hands on hips, raise your arms up, palms forward, then lower your arms to the sides and return to the starting position.

In the second and fourth weeks of the preparatory stage, vestibular gymnastics (complex No. 7) is used as the third complex, which includes 10 consecutive exercises, which are performed in the starting position “standing” with each exercise repeated 10 times:

in the first exercise, feet shoulder-width apart, arms hanging freely, first place one arm bent at the elbow behind the back, then the other arm bent at the elbow is placed behind the back, while tilting the head back, bending at the waist, then return to the starting position position;

in the second exercise, feet shoulder-width apart, arms hanging freely, raise your arms up from the sides, clenching your fingers into fists, then tilt your torso down, lowering your arms down, while relaxing the muscles;

in the third exercise, legs together, arms hanging freely, take one leg to the side while simultaneously raising the arm of the same name to shoulder level, then raise the other arm to shoulder level, tilt the torso to one side, while bending your arms at the elbows behind your back, after that return to the starting position and repeat the exercise in the other direction, repeat the exercise 5 times in each direction;

in the fourth exercise, legs together, hands on the belt, thumbs pointing towards the lower back, tilt the torso down at 45 degrees, perform a half-squat, with the arms pointing forward, then straighten, raise the arms up, and then return to the starting position;

on the fifth exercise, feet shoulder-width apart, arms hanging freely, turn the torso to the side without moving the feet, while simultaneously clapping overhead with raised straight arms, then return to the starting position and repeat the exercise with a turn in the other direction, repeat the exercise in each direction 5 times;

in the sixth exercise, standing, legs together, arms hanging freely, first perform a step with one leg to the side, while pointing your arms up and bending, then tilt your torso down, lower your arms down, straighten, raise your arms up, then return to the starting position, after After this, repeat the exercise in the other direction, repeat the exercise 5 times in each direction;

in the seventh exercise, legs together, hands clasped in a “lock” behind the head, place one foot on the toe while simultaneously moving the opposite arm to the side to shoulder level, then return to the starting position and repeat the exercise in the other direction, while starting at a slow pace , and then accelerate to fast;

in the eighth exercise, standing, legs together, arms hanging freely, first put one foot on the toe and move it to the side, while simultaneously abducting the arm of the same name to the side to shoulder level, then tilt the body towards the arm laid to the side, straighten, after that, return to the starting position and repeat the exercise in the other direction;

in the ninth exercise, standing, legs together, arms hanging freely, raise your arms to the sides, with one hand placed behind your head and the other on your belt, then return to the starting position and repeat the exercise, changing the position of the arms, while first starting in a slow pace and then accelerate to fast;

in the tenth exercise, standing, legs together, arms hanging freely, first raise one arm bent at the elbow behind the back, and bring the other forward to shoulder level, then repeat changing the position of the arms, then lower one arm, raised down to shoulder level, and the other is lifted forward from behind the back to shoulder level, then repeated with a change in the position of the hands, first starting at a slow pace and then accelerating to a fast pace;

Vestibular gymnastics exercises (complex No. 6 and complex No. 7) are performed with voluntary breathing.

Both at the preparatory stage and at the main stage, a complex of breathing exercises with elements of full breathing serves as the introductory part of the lesson and is performed as the first complex, strength gymnastics is the main part and is performed as the second complex, and vestibular gymnastics is the final part and is performed as a third complex, which meets the general requirements for constructing a training session in the theory and methodology of physical education [Theory and methodology of physical education. Textbook for physical education institutes. Under the general editorship of Matveev L.P. and Novikova A.D. T-I, M., FiS, 1976, pp. 275-279].

At the main stage, classes are conducted in a group for 3 months, 3 times a week on weekdays, every other day, with the duration of one lesson being 60 minutes, which is carried out under the guidance of a physical therapy instructor in the form of 3 sequential sets of exercises: breathing exercises with elements of full breathing (complex No. 1), strength gymnastics with body bars (complex No. 4 and complex No. 5) and vestibular gymnastics (complex No. 8 and complex No. 9). But if the breathing exercises complex remains the same, then the other two complexes change, remaining the same orientation. Strength gymnastics with dumbbells are changed to strength gymnastics with body bars, and vestibular gymnastics is changed to more complex in terms of body position in space, the number of exercises and their repetitions.

As the level of training increased, it became possible to include the large muscles of the body in the work, thereby increasing the load with the help of a body bar, and vestibular gymnastics of the preparatory stage made it possible at the main stage to use more complex in coordination sets of exercises with a body bar, ensuring the principle of accessibility in training. At the main stage, complex No. 4 and complex No. 5 alternate with each other.

In the first month of the main stage, physical training is carried out in the sequence indicated below.

In the first and third weeks of the 1st month:

As the first complex, as indicated above, breathing exercises with elements of full breathing (complex No. 1) are used, similar to the exercises used in the first complex of the preparatory stage.

As the second complex, strength gymnastics with body bars is used (complex No. 4), which is performed in the initial “standing” position, using a body bar weight of 3.0 kg for women and 5.0 kg for men, and which includes 15 consecutive exercises performed 20 times each with voluntary breathing:

in the first exercise, the bodybar is horizontally at the top, grip (hold with palms down) shoulder-width apart, elbows bent, feet shoulder-width apart, then move straight arms back, bending at the waist, then return to the starting position;

in the second exercise, the bodybar is horizontally at the top, with a wide grip at the ends, elbows bent, feet shoulder-width apart, then straight arms are pulled back, bending at the waist, while simultaneously moving the legs back onto the toes, after which they return to the starting position;

in the third exercise, a bodybar in front of the chest, grip shoulder-width apart, elbows bent, legs shoulder-width apart, feet parallel, perform springy half-squats on a count of 1-2-3, without tilting the torso forward, then on a count of 4 straighten the knees and raise their arms up above their head, bending at the waist, then return to their starting position;

in the fourth exercise, the bodybar is horizontally at the bottom in front, with a reverse grip (palms up) shoulder-width apart, feet shoulder-width apart, bend the arms at the elbows, pressing the hands to the shoulders, then return to the starting position, with the elbows pressed to the body;

in the fifth exercise, bodybar in front of the chest, reverse grip shoulder-width apart, elbows bent, feet shoulder-width apart, bend your arms at the elbows, pressing your hands to your shoulders, then return to the starting position, with your elbows at shoulder level;

in the sixth exercise, the bodybar is horizontally at the top, with a reverse grip shoulder-width apart, feet shoulder-width apart, bend your arms at the elbows, lower the bodybar behind your head onto your shoulders, do not spread your elbows, then return to the starting position;

in the seventh exercise, the bodybar is horizontally at the top, with a wide grip at the ends, above the head, feet shoulder-width apart, lower one hand down to the hip joint, and bend the other at the elbow behind the head, while moving the bodybar to a vertical position, then return to the starting position position, and then perform the exercise in the other direction;

in the eighth exercise, the bodybar is horizontally at the top, with a wide grip at the ends, above the head, feet shoulder-width apart, move one straight arm forward and the other back above the head, while maintaining the horizontal position of the bodybar, then return to the starting position, and then perform the exercise On the other side;

in the ninth exercise, a bodybar in front of the chest, with a wide grip at the ends, legs shoulder-width apart, feet parallel, tilt the torso forward 90 degrees, lowering the bodybar down, without bending the knees, then squat so that the pelvis is at the level of the knees, bodybar in front of the chest, without lifting the heels off the floor, then tilt the torso forward at 90 degrees, lowering the bodybar down without bending the knees, after which they return to their original position;

in the tenth exercise, bodybar horizontally in front of the chest, with a wide grip at the ends, feet shoulder-width apart, tilt the torso forward at 45 degrees, while simultaneously lifting the straight leg back, toes “away from you,” then return to the starting position, etc. perform the exercise with the other leg;

in the eleventh exercise, place the bodybar horizontally in front of the chest, with a wide grip at the ends, feet shoulder-width apart, move the bodybar down behind the back with straight arms, then return to the starting position;

in the twelfth exercise, the bodybar is horizontally at the top, with a wide grip at the ends, legs together, tilt the body at 90 degrees, while simultaneously lifting the leg back, arms forward, head tilted to the elbows, then return to the starting position, then perform the exercise with the other leg ;

in the thirteenth exercise, bodybar above the head in a horizontal position, with straightened arms with a wide grip, legs together, raise the leg bent at the knee above the hip joint while simultaneously lowering the hands behind the knee, then return to the starting position and repeat the exercise with the other leg;

in the fourteenth exercise, bodybar in front of the chest, with straightened arms with a wide grip, legs together, turn the torso to the side while simultaneously moving the arms and moving the opposite leg to the side on the toe, then return to the starting position and repeat the exercise in the other direction;

on the fifteenth exercise, the bodybar is horizontally at the bottom, with a wide grip at the ends, feet shoulder-width apart, lift the bodybar up, the elbows are slightly bent, then bending in the lower back, tilt the torso down, the head is tilted, the muscles of the neck and arms are relaxed, the bodybar is placed at the bottom , after which they return to their original position.

As the third complex of the main stage, vestibular gymnastics (complex No. 8) is used, which is performed in the initial “standing” position, and which includes 15 consecutive exercises, performed 10 times each with voluntary breathing:

in the first exercise, feet shoulder-width apart, arms hanging freely, head straight, look forward, tilt the head forward, touching the chin to the cervical fossa, while lowering the eyes down, then raise the chin up to the “eyes saw the ceiling” position, without throwing it back head back with eyes open, then return to the starting position;

in the second exercise, feet shoulder-width apart, arms hanging freely, tilt the head to the side while simultaneously raising the opposite arm sideways and up to the “shoulder level” position, then tilt the head to the other side changing the position of the arms, then return to the starting position position;

in the third exercise, feet shoulder-width apart, arms to the sides at shoulder level, palms down, head straight, look forward, first turn the head to the side while simultaneously moving the same arm forward at shoulder level, then turn the head to the other side while changing the position of the hands , after which they return to their original position;

in the fourth exercise, feet shoulder-width apart, arms to the sides at shoulder level with palms down, head straight, look forward, first tilt the head forward while simultaneously raising the arms up until the palms are joined, then raise the chin up to the position “the eyes saw the ceiling” while simultaneously lowering the hands down until the palms touch the thighs, after which they return to the starting position;

in the fifth exercise, legs together, hands on the belt, thumbs towards the lower back, head straight, look forward, first look up, down, to one side, to the other, with a motionless head with open eyes, and return the gaze to the starting position, then they repeat the exercise with their eyes closed, after which they open their eyes, and then return their gaze, after which they return to the starting position;

in the sixth exercise, legs together, arms hanging freely, head straight, gaze forward, tilt the torso to the side while simultaneously raising the opposite arm up and to the side to shoulder level, gaze directed forward, then tilt the torso to the other side with a change in the position of the arms, after this is returned to its original position;

in the seventh exercise, feet shoulder-width apart, one hand hanging freely, the index finger of the other hand touching the nose, head straight, look at the nose, first straighten the arm forward to shoulder level, palm up, then move the arm to the side to shoulder level, then move forward, then return to the starting position; when performing, the gaze accompanies the movement of the hand, following the index finger, after which they repeat all movements with the other hand;

in the eighth exercise, feet shoulder-width apart, arms hanging freely, head straight, look forward, first raise your shoulders up, focusing your gaze on the tip of your nose, then return to the starting position;

in the ninth exercise, feet shoulder-width apart, arms hanging freely, head straight, gaze directed forward, first make rotational movements with the shoulders forward with simultaneous rotational movements in the wrist joints, then return to the starting position;

on the tenth exercise, legs wider than shoulder level, arms hanging freely, head straight, gaze directed forward, first raise the leg bent at the knee forward above the level of the hip joint while simultaneously lifting the bent arms until the palms are joined at the level of the nose, while focusing on them look, then return to the starting position and repeat the exercise with the other leg;

in the eleventh exercise, legs together, arms hanging freely, head straight, look forward, first raise your arms to the sides to shoulder level while simultaneously moving your straight leg forward onto your toes, and return to the starting position, then raise your arms to the sides to shoulder level while simultaneously moving the straight leg back onto the toe, then returning to the starting position and repeating the exercise by changing the position of the legs;

in the twelfth exercise, feet shoulder-width apart, arms hanging freely, head straight, gaze directed forward, first raise the leg bent at the knee forward to the level of the hip joint while simultaneously bending the opposite arm at the elbow 90 degrees and moving it forward at the level shoulders, while lowering the arm of the same name down, then return to the starting position, and after that repeat with a change in the position of the legs and arms;

on the fourteenth exercise, feet shoulder-width apart, arms hanging freely, head straight, gaze directed forward, first squat with arms raised forward to shoulder level, gaze forward, then return to the starting position, then tilt the torso forward, reaching with the hand towards the opposite foot without bending the knees, look at the foot, then return to the starting position, then squat again with arms raised forward, and return to the starting position, then repeat the tilt of the body to the other leg, stretching the hand, then return to the starting position ;

in the fifteenth exercise, standing, legs together, arms hanging freely, head straight, gaze directed forward, first walk in place, raising your knees high, while swinging relaxed arms for 1 minute, then return to the starting position.

In the second and fourth weeks of the 1st month, as the first complex, as indicated above, breathing exercises with elements of full breathing (complex No. 1) are used, similar to the exercises used in the first complex of the preparatory and main stages in all weeks.

As the second complex, strength gymnastics with body bars is used (complex No. 5), which is performed in the initial “standing” position, using a body bar weight of 3.0 kg for women and 5.0 kg for men, and which includes 15 consecutive exercises performed 20 times each with voluntary breathing:

in the first exercise, bodybar horizontally above your head with a wide grip at the ends, legs shoulder-width apart, squat down, pelvis at knee level, lifting your heels off the floor, then return to the starting position;

in the second exercise, the bodybar is horizontally at the top, with a grip shoulder-width apart, feet shoulder-width apart, first the leg bent at the knee is raised, then the bodybar is lowered towards the ankle, the torso is not tilted, then they return to the starting position, after which they perform the exercise with the other leg ;

in the third exercise, the bodybar is horizontal in front of the chest, with a wide grip at the ends, the legs are wide apart, first tilt the torso down, stretching the hand towards the opposite ankle, the knees do not bend, then return to the starting position, and after that perform the exercise in the other direction ;

in the fourth exercise, the bodybar is horizontal in front of the chest, with a wide grip at the ends, the legs are wide apart, first they raise the straight leg up and to the side towards the hand of the opposite hand, the bodybar is not lowered and is held at chest level, then they return to the starting position and then perform exercise with the other leg;

in the fifth exercise, the bodybar is horizontal in front of the chest, with a wide grip at the ends, the legs are wide apart, the torso is tilted down, reaching with one hand towards the ankle of the same name, the knees and elbows are not bent, the other hand is directed upward, then return to the starting position, and repeat the exercise with changing the position of the hands;

in the sixth exercise, bodybar on the shoulders with a wide grip, feet shoulder-width apart, first turn the torso to the side, trying to reach the middle of the chest with the elbow, then return to the starting position and repeat the exercise in the other direction;

in the seventh exercise, hold the bodybar horizontally at the bottom, with a shoulder-width grip, feet together, step over the bodybar, first forward then back, then return to the starting position and perform the exercise with the other leg;

in the eighth exercise, the bodybar is vertically supported on the floor in front, hands on the upper end, legs together, deep lunge back, the knee touches the floor, with the torso tilted, the head is tilted to the elbows, and the elbows are not bent, then return to the starting position position, and perform the exercise with the other leg;

in the ninth exercise, the bodybar is vertically behind, with a wide grip at the ends, one hand on top and the other below, elbows bent, legs shoulder-width apart, feet parallel, perform a half-squat, lifting the heels off the floor, without tilting the torso, then return to the starting position position and change the position of the hands, then perform a half-squat, lifting the heels off the floor without tilting the body, after which they return to the starting position;

in the tenth exercise, bodybar vertically from behind with a wide grip at the ends, elbows bent, feet shoulder-width apart, tilt the torso towards the lowered arm, then straighten the elbows, then return to the starting position, and change the position of the hands, after which perform the exercise in the other direction;

in the eleventh exercise, the bodybar is vertically to the side at arm's length in weight, the other is lowered, feet shoulder-width apart, perform circular rotations with a straight arm in the shoulder joint, first one 5 times, and then in the other direction 5 times, after which the bodybar is shifted in the other hand and perform the exercise with the other hand;

in the twelfth exercise, the bodybar is vertically to the side at arm's length in weight, while the other is located symmetrically in the other direction, feet shoulder-width apart, first shift the bodybar from one straight arm to the other in front, then return to the starting position, after which perform the exercise in the other side;

in the thirteenth exercise, bodybar horizontally at the top, with a wide grip at the ends, feet shoulder-width apart, first raise the straight leg forward and up, while touching the lower leg with the straight opposite hand, then return to the starting position, and after that perform the exercise with the other leg;

in the fourteenth exercise, bodybar on the shoulders, forearms to shoulders at 90 degrees, legs together, first raise the bodybar above the head, while throwing the shin back, then return to the starting position, after which perform the exercise with the other leg;

in the fifteenth exercise, bodybar on the shoulders, legs together, first turn the torso to the side, while simultaneously lifting the leg bent at the knee, trying to touch the opposite knee with the elbow, then return to the starting position, after which perform the exercise in the other direction.

As the third complex, vestibular gymnastics (complex No. 9) is used, which is performed in the initial positions “sitting on a chair” and “standing by a chair”, and which includes 15 consecutive exercises, performed 10 times each with voluntary breathing:

in the first exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, first raise the shoulders up, then return to the starting position, raise the arms to the sides to shoulder level, then return to the starting position;

in the second exercise, sitting on a chair, legs bent at the knees, spread apart, arms to the sides, palms down, first turn the torso to the side while simultaneously bending the same arm at the elbow and touching the nose with the index finger, then return to the starting position, then repeat in the other side, then return to their original position;

in the third exercise, sitting on a chair, legs bent at the knees, spread apart, arms to the sides, palms down, first perform rotational movements with the head, without throwing the back of the head back with the same number of repetitions in one direction and the other 5 times, after that return to their original position;

in the fourth exercise, sitting on a chair, legs bent at the knees, spread apart, arms bent at the elbows, on the hips, first rise from the “sitting” position, without resting your palms on your hips and lowering your arms down, then return to the starting position;

in the fifth exercise, sitting on a chair, legs bent at the knees, spread apart, arms bent at the elbows, on the hips, first rise from the “sitting” position with eyes closed, resting your palms on your hips, then return to the starting position, and then open their eyes;

in the sixth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, first make rotational movements at the waist, without bending at the waist and without slouching, the same number of times in one direction and the other, 5 times, then return to the starting position;

in the seventh exercise, sitting on a chair, legs bent at the knees, together, arms hanging freely, first, simultaneously raise both legs, bent at the knees, up, and straight arms to the sides at shoulder level, maintaining balance, without falling over the back of the chair, after this they return to their original position;

in the eighth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, first raise both legs up at the same time, straightening the knees and straight arms to the sides at shoulder level, maintaining balance without falling over the back of the chair, then return to initial position;

in the ninth exercise, standing by a chair in an arbitrary position, first walk around the chair, without touching it, the same number of times in one direction and the other, 5 times, then return to the starting position, after which repeat the exercise with eyes closed;

on the tenth exercise, standing by a chair in an arbitrary position, they first walk around the hall facing forward with a quick change of direction at the clap of the exercise therapy instructor, then return to the starting position from where the movement began;

in the eleventh exercise, standing by a chair in an arbitrary position, they first walk around the hall backwards with a quick change of direction when the exercise instructor claps, then return to the starting position from where the movement began;

on the twelfth exercise, standing by a chair in an arbitrary position, first perform a “footprint in footstep” walk, while placing one foot directly in front of the other, in a straight line, stopping when the physical therapy instructor claps, then return to the starting position from where the movement began, with normal walking ;

in the thirteenth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, first bend forward until your fingers touch the floor, while stretching your chin forward, then straighten, joining your hands in a “lock” behind the back of the chair and tilting your head until the chin touches the cervical fossa, then return to the starting position;

in the fourteenth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, begin to bend both arms at the elbows, with one arm behind the back, the other above the head, then change the position of the arms and then return to the starting position;

in the fifteenth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, eyes closed, first raise straight arms forward to shoulder level while simultaneously tilting the torso forward at 45 degrees and tilting the head to elbow level, then straighten , moving your arms back and leaning on the back of the chair, then return to the starting position.

In the second month of the main stage, physical training is carried out in the sequence indicated below, while in the first and third weeks of the 2nd month:

As the first complex, as indicated above, breathing exercises with elements of full breathing (complex No. 1) are used, similar to the exercises used in the first complex of the preparatory and main stages of all weeks.

as the second complex, strength exercises with body bars are used (complex No. 4), similar to the exercises used in the second complex of the main stage, performed in the first and third weeks of the 1st month, but the weight of the body bars is increased, and it is: for women 4 .0 kg; for men - 6.0 kg.

Vestibular gymnastics (complex No. 8) is used as the third complex, which is performed similarly to the exercises used in the third complex of the main stage, performed in the first and third weeks of the 1st month.

In the second and fourth weeks of the 2nd month:

As the first complex, as indicated above, breathing exercises with elements of full breathing (complex No. 1) are used, similar to the exercises used in the first complex of the preparatory and main stages of all weeks.

as the second complex, strength exercises with body bars are used (complex No. 4), similar to the exercises used in the second complex of the main stage, performed in the first and third weeks of the 1st month, but the weight of the body bars is increased, and it is: for women 4 .0 kg; for men - 6.0 kg.

Vestibular gymnastics (complex No. 8) is used as the third complex, which is performed similarly to the exercises used in the third complex of the main stage, performed in the first and third weeks of the 1st month.

In the first week of the 3rd month:

As the first complex, as indicated above, breathing exercises with elements of full breathing (complex No. 1) are used, similar to the exercises used in the first complex of the preparatory and main stages of all weeks.

as the second complex, strength exercises with body bars are used (complex No. 4), similar to the exercises used in the second complex of the main stage, performed in the first and third weeks of the 2nd month with the weight of body bars: for women 4.0 kg; for men - 6.0 kg.

Vestibular gymnastics (complex No. 8) is used as the third complex, which is performed similarly to the exercises used in the third complex of the main stage, performed in the first and third weeks of the 1st and 2nd months, respectively.

In the second week of the 3rd month:

As the first complex, as indicated above, breathing exercises with elements of full breathing (complex No. 1) are used, similar to the exercises used in the first complex of the preparatory and main stages of all weeks.

as the second complex, strength exercises with body bars are used (complex No. 4), similar to the exercises used in the second complex of the main stage, performed in the first and third weeks of the 2nd month with the weight of body bars: for women 4.0 kg; for men - 6.0 kg.

Vestibular gymnastics (complex No. 9) is used as the third complex, which is performed similarly to the exercises used in the third complex of the main stage, performed in the second and fourth weeks of the 1st and 2nd months, respectively.

In the third week 3 months:

As the first complex, as indicated above, breathing exercises with elements of full breathing (complex No. 1) are used, similar to the exercises used in the first complex of the preparatory and main stages of all weeks.

As the second complex, strength exercises with body bars are used (complex No. 5), similar to the exercises used in the second complex of the main stage, performed in the second and fourth weeks of the 2nd month with the weight of body bars: for women 4.0 kg; for men - 6.0 kg.

Vestibular gymnastics (complex No. 8) is used as the third complex, which is performed similarly to the exercises used in the third complex of the main stage, performed in the first and third weeks of the 1st and 2nd months, respectively. In the fourth week of the 3rd month:

As the first complex, as indicated above, breathing exercises with elements of full breathing (complex No. 1) are used, similar to the exercises used in the first complex of the preparatory and main stages of all weeks.

As the second complex, strength gymnastics with body bars (complex No. 5) is used, similar to the exercises used in the second complex of the main stage, performed in the second and fourth weeks of the 2nd month with the weight of body bars: for women 4.0 kg, for men 6, 0 kg.

Vestibular gymnastics (complex No. 9) is used as the third complex, which is performed similarly to the exercises used in the third complex of the main stage, performed in the second and fourth weeks of the 1st and 2nd months, respectively.

The content of a comprehensive program of supervised long-term physical training with elderly people by stages is presented in Table 1.

An important advantage of the proposed invention is the availability of the proposed means of physical education, regardless of gender and disease (subject to the stage of remission of chronic diseases) in the elderly age group, the possibility of use for preventive purposes, the lack of preliminary training for both patients and physical education instructors.

Examples of implementation of the invention.

The study included 20 elderly patients aged 61 to 74 years (10 men, 10 women).

Patient inclusion criteria:

- stage of remission of chronic diseases, if any;

- lack of physical activity in the form of group recreational physical education classes on a regular basis over the last calendar year;

- assessment of the level of motor activity as average or lower;

- assessment of physical performance (PFC) as average or lower;

- body mass index is higher than normal;

- the patient’s ability to participate in the study for 4 months.

All patients included in this study had previously undergone medical examination at the Federal State Budgetary Institution “National Medical Research Center for TPM” of the Russian Ministry of Health, based on the results of which the sample was formed.

Physical training was carried out 3 times a week for 4 months (preparatory stage - 1 month, main stage - 3 months) in the form of group classes (without division by gender and age) under the guidance of a physical therapy instructor, lasting 45 minutes at the preparatory stage, 60 minutes - on the main.

During the study, the following methods were used to assess the effectiveness of the classes: questionnaires, control tests, diagnostics.

In addition, a log was kept at each lesson, where the following indicators were recorded:

- heart rate before the lesson, after the introductory, main and final parts of each lesson;

- blood pressure before and after exercise.

The survey was conducted using a physical activity questionnaire (ODA 23+), containing 23 questions that allow assessing the level of physical activity over time, taking into account the characteristics of the patient’s lifestyle [RF Patent No. 2485895, IPC A61B 10/00, publ. 06/27/2013 Bulletin. No. 18]. According to the questionnaire, there are 5 levels of physical activity: very low, low, average (moderate), high and very high.

A survey was also conducted on the self-assessment of health (SOH) of those involved in V.P. Voitenko. The questionnaire, containing 28 questions and giving a final quantitative self-assessment of health, allows you to assess 5 levels: very poor health, poor health, satisfactory, good, ideal health.

The questionnaire allows the exercise therapy instructor to identify self-esteem, as well as the degree of high or low expectations regarding both health and the results of physical training, in addition, the range of interests and motivation of those involved, the listed indicators allow the exercise therapy instructor to correctly build interpersonal relationships in the process of training in a heterogeneous team by age (range 14 years) and gender, which will provide not only a positive psycho-emotional mood, but also increase interest in physical activity in general, and physical education in particular.

Questionnaires on ODA23+, POPs were conducted monthly. Body mass index was measured at the same frequency. But Table 1 presents for comparison the results “before” and “after” the end of classes, since changes for the better were cumulative in nature, the comparison for individual months was not as significant as in the total measurement. The survey was largely intended for the students themselves to demonstrate their success.

Physical performance assessment (PPE) was carried out twice: before the start of classes and after their completion with an interval of 4 months:

- 6-minute walk test (TSW);

- 6-moment functional test Davidenko D.N. [med24info.com].

The final assessment of a 6-minute walk includes 4 levels of assessment of physical performance by the number of meters walked: IV functional class (FC) - <300 m, III FC - 300-374 m, II FC - 375-450 m, I FC ->450 m .

Final assessment of the sample Davidenko D.N. consists of summing up the results of 6 points, taking into account the heart rate during various actions of those involved. With a sum equal to 500 or more, the level of physical performance is assessed as low, with 450-00 - below average; at 400-450 - average, at 350-400 - above average, at an amount less than 350 - high [Nikiforov G.S., “Workshop on Health Psychology”, 2005]. The results are presented in Table 2.

Diagnosis of external respiration functions was carried out three times: before the start of classes, after 1 month of classes (after the preparatory stage), at the end of classes - the total time of the preparatory and main stages:

- respiratory rate (RR);

- forced vital capacity (FVC);

- volume of formed exhalation in the first second of the maneuver (FEV).

The frequency of respiratory movements is one of the main indicators of a person’s functional state, providing information about the state of the whole organism as a whole and the functioning of the respiratory system in particular.

Normally, the respiratory rate in 1 minute should not exceed 20 breaths, but the optimal option is from 14 to 18 for each person individually.

FVC - the maximum volume of air that a person can exhale after taking the deepest breath possible, ranges from 70 to 80% VC.

The _FEV1 /FVC ratio in a healthy person is 75-85%, but with age, expiratory flow decreases to a greater extent than lung volume, and the ratio decreases somewhat. The results of the effectiveness of physical training to assess external respiratory functions are presented in Table 3.

Analysis of the data obtained shows that, regardless of age and gender, all patients showed changes in indicators for the better, while none of the students stopped attending classes for any reason, and fully mastered the planned course of health-improving activities.

All patients increased the volume of physical activity thanks to regular physical training.

According to the results of ODA+23, 17 patients moved to the next higher level, and three were able to step over one, with patients 5, 17 from “very low” to “medium”, and 20 from “low” to “high”.

The results of the health assessment correlate with the previous ones; patients 5, 17, having increased their physical activity, were able to subjectively better assess the state of their health, moving from an assessment of “bad” to “good”, stepping over one level.

Eighteen others progressed to the next level, and four patients - 1, 2, 10, 13 - with a high degree of motor activity rated the SOZ as ideal.

Regular exercise could not help but affect BMI. If one of the conditions for inclusion in the study was HMT>N, then after completing health-improving activities, nine patients had HMT=N (1, 2, 6, 7, 10, 12, 13, 18, 19), eight patients moved from the “obesity” category I degree" to "overweight" (3, 4, 5, 8, 11, 14, 15, 20), and three patients (9, 16, 17), remaining in their category, went down to the lower limit.

As for the FRS indicators, all patients, without exception, improved their performance both in terms of total heart rate and the number of meters walked.

11 patients improved their heart rate FRS by two levels: four (10, 12, 13, 19) moved from “medium” to “high”, and, most importantly, eight from “low” level moved to “medium” ( 3, 4, 5, 9, 14, 17, 20), while changing the functional class to one, and patient 20 to two. Patient 6 remained in the same functional class, improving his result by 49 meters. The maximum increase was observed in a patient 2-105 m, who subjectively assessed his state of health after completing health-improving activities as “ideal”.

When assessing the results, it should also be taken into account that the physical training program did not include aerobic exercise as a separate component, most often recommended in guidelines for the elderly. Aerobic endurance, reflected in the FRS indicators, was trained and developed through a continuous method of performing all the proposed complexes.

TSH as an assessment test is of fundamental importance, since most activities in everyday life are performed at the level of submaximal stress, that is, the voltage that is assessed according to the TSH protocol (submaximal FRS level), and therefore quite well reflects the level of load tolerated in real life .

The results of the study on the indicators of the respiratory system after the preparatory period (Table 3) led to the conclusion that even with physical training on a regular basis, one month is not enough to fully restore and strengthen the respiratory system, despite significant changes in the indicators of the pulmonary system for the better.

The results after 4 months of health-improving exercises were more significant, which made it possible to confirm the correctness of the choice in the selection of sets of exercises to achieve the goals.

Let us conduct a comparative analysis of changes in percentage terms for the entire sample of respondents (Tables 4, 5).

BMI on average decreased in men by 13.78%, and in women - by 11.81%; the Davidenko heart rate test decreased in men by 14.98%, in women - by 15.95%.

TSH - the distance traveled for men increased by 23.75%, for women - by 24.34%.

NPV decreased for men by 13.35%, for women - by 11.04%.

FVC increased in men by 10.25%, in women - by 10.06%.

CVF ₁ /FVC - increased in men by 9.3%, in women - by 8.54%.

After completing a four-month course of health-improving exercises with a frequency of 3 times a week, both the parameters of the respiratory system and the cardiovascular system in patients taking part in the study, regardless of age and gender, significantly changed, which indicates the effectiveness of the physical exercises used in the course.

To consolidate the effect achieved as a result of implementing the method (implementation of the invention), further continuation of classes (maintenance stage) is necessary, since 3-6 weeks after stopping classes, their training effect disappears with all the possible consequences of this phenomenon [Aronov D.M., Novikova N .TO. Physical rehabilitation of elderly patients suffering from heart failure of functional class II-IV. Benefits for doctors. M., 2005, Aronov D.M., Bubnova M.G., Novikova N.K. and others. Modern methods of rehabilitation of patients with coronary heart disease at the post-inpatient (dispensary and polyclinic) stage. Benefits for doctors. M., 2008]. The duration of this stage of training should ideally be unlimited. Finishing the training cycle and releasing patients for the summer holidays, usually typical for the elderly age group, the exercise therapy instructor is obliged to warn about this phenomenon and give feasible tasks taking into account the characteristics of the health condition, taking as a basis the content of the training sessions of the main stage.

Thus, by analyzing changes in both individual and group indicators, it became possible to draw the following conclusions regarding this invention:

1. A set of physical exercises that combine effects on the respiratory, musculoskeletal and nervous systems can strengthen the respiratory system in older people, which is confirmed by changes in indicators of external respiration functions with positive dynamics.

2. Performing all the complexes in one session in a continuous manner allows you to increase aerobic endurance without separating aerobic exercise into a separate component in elderly people.

3. The age and gender of those involved are not determining in the choice of physical exercise sets.

4. It is advisable to select complexes taking into account physiological age-related changes (lungs, skeleton, muscles, stability, balance, coordination).

5. Physical training in the form of group classes with older people improves physiological health indicators the more significantly, the longer in time and more regular in frequency, which corresponds to the tasks set by government documents within the framework of the implementation of national projects.

Claims (1)

A method of performing physical exercises to strengthen the respiratory system in the elderly, characterized by the implementation of a comprehensive program of controlled long-term physical training, including nine different sets of exercises aimed at the respiratory, musculoskeletal and nervous systems, performed in two stages: preparatory and main, while the preparatory stage includes classes conducted for 1 month in a group 3 times a week on weekdays every other day, with each lesson lasting 45 minutes under the guidance of a therapeutic physical education (PT) instructor in the form of 3 sequential sets of exercises, and the main stage includes includes classes lasting 3 months in a group 3 times a week on weekdays every other day with a duration of each lesson of 60 minutes under the guidance of a physical therapy instructor in the form of 3 consecutive sets of exercises, while the first set of exercises of the preparatory stage is implemented throughout the entire preparatory stage in the form complex No. 1, performed in the initial “sitting” position in the form of 20 consecutive exercises, each repeated 6 times, the back is straight and pressed against the back of the chair, while in the first exercise the hands are placed on the knees, the head is thrown back, the gaze is directed upward, inhale slowly through the mouth, then tilt the head forward, touching the cervical fossa with the chin, lower the gaze, and exhale slowly through the nose; in the second exercise, the arms hang freely, raise the shoulders up, inhale slowly through the nose, then quickly lower the shoulders, relaxing them, and exhale quickly through the mouth; in the third exercise, clasp your fingers on your stomach in a “lock”, pull in your stomach, pressing on it with your hands, inhale slowly through your nose, then quickly push your hands out with your stomach, exhale quickly through your mouth; in the fourth exercise, clasp your fingers on your stomach in a “lock”, inflate your stomach, bending at the lower back, inhale slowly through your nose, then use your hands to slowly deflate your stomach, return your lower back to the back of the chair, exhale slowly through your mouth; in the fifth exercise, the fingers are joined in a “lock” on the stomach, the palms are turned outward and stretched forward, the fingers remain in the “lock”, the elbows are straightened, the head is tilted forward, the hands are placed at shoulder level, inhale slowly through the nose, then quickly lower your hands and exhale quickly through your mouth; in the sixth exercise, place the hands at the shoulders, elbows at shoulder level, then bring the elbows forward, inhale slowly through the nose, then move the elbows back, bringing the shoulder blades together, and exhale slowly through the mouth; in the seventh exercise, the hands are placed at the shoulders, the elbows are pressed to the ribs, then the hands are quickly lowered down, the fingers are tense and spread out, the shoulders are raised, the stomach is pulled in, a quick breath is taken through the nose, then the hands are relaxed, the hands are returned to the shoulders, and a slow exhale is performed mouth, lips folded into a “tube”; in the eighth exercise, place the hands at the shoulders, first place one elbow up behind the head and take a slow breath in through the nose, then quickly lower the elbow and exhale quickly through the mouth, then repeat the exercise with the other hand; in the ninth exercise, place the hands at the shoulders, perform circular movements in the shoulder joints with arms bent at the elbows forward and backward: 4 circles forward, 4 circles back, then repeat 2 times, while breathing is voluntary; in the tenth exercise, the hands are placed on the knees with palms up, the fists are clenched forcefully, inhale slowly through the nose, then the fists are unclenched and exhale slowly through the mouth; in the eleventh exercise, the arms hang freely, then straight arms are spread to the sides at shoulder level, palms forward, inhale slowly through the nose, then forcefully hug yourself by the shoulders and exhale slowly through the mouth; in the twelfth exercise, the hands are placed on the hips, closer to the groin, then straighten the elbows, stretch the back, pull up, inhale slowly through the nose, then quickly bend the elbows, relax the back and exhale quickly through the mouth; in the thirteenth exercise, the hands are placed on the belt, the thumbs are directed towards the lower back, then the elbows are brought forward, without tilting the torso, the hands slide along the belt, a slow breath is taken through the nose, then the elbows are pulled back, connecting the thumbs on the lower back, and the exhale through the mouth; in the fourteenth exercise, the arms hang freely, raise straight arms forward and up, inhale slowly through the nose, then lower the arms down, clasping the knee of the raised and bent leg, while the back is pressed against the back of the chair, exhale slowly through the mouth, then perform the exercise with the other leg , for each leg the exercise is repeated 3 times; in the fifteenth exercise, the arms hang freely, first straighten one leg forward and hold it in weight, while pulling on the toe, bring the second leg under the chair, then change the position of the legs, while breathing is voluntary; in the sixteenth exercise, the arms hang freely, raise the leg bent at the knee, inhale slowly through the nose, then quickly lower the leg down, exhale quickly through the mouth, then perform the exercise with the other leg, repeat the exercise 3 times for each leg; in the seventeenth exercise, the hands are placed at the shoulders, the elbows are tilted to the knees, the neck muscles are relaxed, the chin is at the cervical fossa, inhale slowly through the nose, then, straightening up, pull the elbows back, without throwing the head back, exhale slowly through the mouth; in the eighteenth exercise, the arms are bent at the elbows, the elbows are pressed to the ribs, the hands are clenched, tensing, raising the shoulders up, inhaling slowly through the nose, then, leaning forward, resting the forearms on the knees, tilting the head, exhaling slowly through the mouth; in the nineteenth exercise, the arms hang freely, the head is turned to the shoulder, turn the head to the other shoulder, inhale slowly through the nose, then, reaching the shoulder, quickly exhale through the mouth, the exercise is repeated in the other direction, the exercise is repeated 3 times in each direction; in the twentieth exercise, the arms hang freely, the relaxed arms are raised up, inhale slowly through the nose, then the arms are freely lowered down and exhale quickly through the mouth, the second set of exercises is aimed at the musculoskeletal system, which is performed in the form of a complex in the first and second weeks of the preparatory stage No. 2, which is strength gymnastics with dumbbells, performed in the initial position “sitting on a chair” in the form of 15 exercises, each repeated 10 times with voluntary breathing, in which: in the first exercise, place your arms to the sides, palms down, then make springy movements with straight arms in the following sequence: above the shoulder - below the shoulder by 20 cm; in the second exercise, place your arms to the sides, palms up, then make springy movements with straight arms up - above the shoulder and down - below the shoulder by 20 cm; in the third exercise, straight arms are placed in front of the chest with palms down, then springy movements are made with straight arms above the shoulder - 20 cm below the shoulder; in the fourth exercise, place straight arms with palms up in front of the chest, then make springy movements with straight arms above the shoulder - 20 cm below the shoulder; in the fifth exercise, the arms are placed to the sides, palms down, without touching the body, in tension, then springy movements are made with straight arms with maximum amplitude, but without reaching the extreme points at the top and bottom; in the sixth exercise, relax the arms at the bottom, then raise straight arms from the sides above shoulder level by 20 cm, after which they return to the starting position; in the seventh exercise, the arms are placed at the top, above the head, with the palms connected at the back, then lower the straight arms through the sides below shoulder level by 20 cm, then return to the starting position; in the eighth exercise, place your hands at the bottom, then raise your straight arms in front of you above shoulder level by 20 cm, after which they return to the starting position; in the ninth exercise, place your hands above your head, palms forward, then lower your hands in front of you below shoulder level by 20 cm, then return to the starting position; in the tenth exercise, the hands are placed at the bottom, then the arms are raised up through the sides, joining the palms above the head, after which they return to the starting position; in the eleventh exercise, the arms are placed upward to the sides, and the legs are placed shoulder-width apart, then alternately move the bent arm towards the opposite shoulder blade, after which they return to the starting position; in the twelfth exercise, the arms are placed upward to the sides, the legs are placed shoulder-width apart, then the bent arms are simultaneously moved towards the opposite shoulder blades, after which they return to the starting position; in the thirteenth exercise, arms bent at an angle of 90 degrees, spread to the sides, elbows at shoulder level, legs shoulder-width apart, then bring the elbows together in front of the chest, touching each other, then return to the starting position; in the fourteenth exercise, arms are spread to the sides at shoulder level, palms forward, feet shoulder-width apart, then one straight arm is raised up, and the other straight arm is lowered down, after which they return to the starting position and repeat the exercise, but changing the position of the arms; in the fifteenth exercise, arms are spread to the sides at shoulder level, palms forward, feet shoulder-width apart, then arms are moved back at shoulder level, bending the lower back, “hug” yourself, hunched over, then return to the starting position, while on the first during the week of the preparatory stage in complex No. 2, two dumbbells are used, each weighing 1.0 kg for women; and for men - 2.0 kg, and in the second week of the preparatory stage during its implementation, two dumbbells are used with the weight of each of them being 2.0 kg for women; and for men - 3.0 kg, and in the third and fourth weeks of the preparatory stage, complex No. 3 is used as the second complex, which is strength gymnastics with dumbbells, performed in the initial “standing” position in the form of 15 exercises with 10 repetitions of each once with voluntary breathing, in which: in the first exercise, straight arms in front at chest level, palms facing each other, feet shoulder-width apart, spread straight arms to the sides at shoulder level, then return to the starting position; in the second exercise, straight arms are turned with palms facing each other above the head, feet shoulder-width apart, straight arms spread to the sides, not reaching shoulder level, then return to the starting position; in the third exercise, tilt the torso at 90 degrees, arms hang freely, legs shoulder-width apart, head tilted, straight arms spread to the sides at shoulder level, then return to the starting position without raising the head; in the fourth exercise, bending back, throw back their head, arms hang freely, legs shoulder-width apart, straight arms spread to the sides, not reaching shoulder level, then return to the starting position; in the fifth exercise, hands are clasped in a “lock” with dumbbells below, feet shoulder-width apart, raise straight arms above your head, while pulling up your stomach and bending in the lower back, then return to the starting position; in the sixth exercise, hands below, palms forward, legs together, bend your arms at the elbows, touching the heads of the dumbbells to the shoulders of the same name, while the elbows are lowered, but suspended and not touching the body, then return to the starting position; on the seventh exercise, straight arms in front of the chest at shoulder level, palms up, legs together, bend the arms at the elbows, touching the heads of the dumbbells to the shoulders of the same name, elbows at shoulder level, then return to the starting position; on the eighth exercise, the arms are down and spread to the sides, palms up, legs together, bend the arms at the elbows, touching the heads of the dumbbells to the shoulders of the same name, the elbows are lowered, but suspended, do not touch the body, after which they return to the starting position; in the ninth exercise, straight arms to the sides, at shoulder level, palms up, legs together, bend your arms at the elbows, touching the heads of the dumbbells to the shoulders of the same name, elbows at shoulder level, then return to the starting position; in the tenth exercise, arms are spread to the sides, at shoulder level, palms down, legs together, perform circular rotations with straight arms in the shoulder joints forward 5 times, then 5 times back, after which they return to the starting position; in the eleventh exercise, arms are bent at the elbows in front of the chest, elbows at shoulder level, palms down, legs together, arms are extended at the elbows in front of the chest, then return to the starting position; in the twelfth exercise, arms are bent at the elbows in front of the chest, elbows at shoulder level, palms down, legs together, raise the forearm up, at 90 degrees to the shoulder, lower the other forearm down at 90 degrees, elbows at shoulder level, without moving the arm to the side, return to the starting position, do the same with changing the position of the hands; in the thirteenth exercise, arms are bent at the elbows in front of the chest, elbows at shoulder level, palms down, legs together, raise the forearm up, 90 degrees to the shoulder, elbows at shoulder level, return to the starting position; in the fourteenth exercise, arms to the sides at shoulder level, legs together, perform circular rotations, alternately rotating with straight arms in the shoulder joints forward 5 times, then back 5 times, first with one hand, and then repeat the same movements with the other hand; on the fifteenth exercise, the arms are lowered down, the legs are together, alternately move the bent arm towards the opposite shoulder blade, then return to the starting position, after which they do the same with the other hand, while in the 3rd week they use two dumbbells with the weight of each of them for women 1.0 kg each; and for men - 2.0 kg; and in the 4th week the weight of each dumbbell is increased, while for women it is 2.0 kg; for men - 3.0 kg, the third set of exercises of the preparatory stage, aimed at strengthening the nervous system, and representing vestibular gymnastics, is performed during the first and third weeks in the form of complex No. 6, carried out as in the initial position “standing with support on chair”, and in the initial position “sitting on a chair” in the form of 10 consecutive exercises, each repeated 10 times, in which: in the first exercise, standing facing the back of the chair, feet shoulder-width apart, arms supported on the back, lifting simultaneously opposite arms and legs, bent at the knee forward and upward, then return to the starting position and repeat the exercise by changing the position of the arm and leg; in the second exercise, standing facing the back of the chair, feet shoulder-width apart, arms supported on the back, simultaneously raise opposite straight arms and legs to the side and up, then return to the starting position, after which repeat the exercise by changing the position of the arms and legs; in the third exercise, standing facing the back of the chair, feet shoulder-width apart, arms supported on the back, raise the straight arm forward to chest level while simultaneously moving the opposite straight leg to the side onto the toe, then return to the starting position and repeat the exercise by changing the position of the arm and legs; in the fourth exercise, standing facing the back of the chair, feet shoulder-width apart, arms supported on the back, bend the arm at the elbow in front of the chest, while clenching a fist, touching the shoulder while simultaneously bending the opposite leg at the knee and throwing the shin back, then return to the starting position position and repeat the exercise by changing the position of the arms and legs; in the fifth exercise, standing facing the back of a chair, legs together, arms supported on the back, touch the nose with a hand bent at the elbow while simultaneously moving the opposite straight leg back and tilting the torso forward, then return to the starting position and repeat the exercise by changing the position of the arm and legs; in the sixth exercise, sitting on the edge of a chair, legs bent at the knees, spread apart, arms hanging freely, stand up, raising one arm to shoulder level, then return to the starting position and repeat the exercise by changing the position of the arm; in the seventh exercise, sitting on the edge of a chair, legs bent at the knees, spread apart, hands at the shoulders, straighten one arm up, the other to the side while simultaneously lifting the leg of the same name, bent at the knee, up, then return to the starting position and repeat exercise with changing the position of the arms and legs; in the eighth exercise, sitting on the edge of a chair, legs bent at the knees together, hands at the shoulders, straighten one leg at the knee, placing it on the heel while simultaneously straightening the opposite arm up, bend the other leg at the knee, placing it under the chair on the toe, after this they return to the starting position and repeat the exercise by changing the position of the arms and legs; in the ninth exercise, sitting on the edge of a chair, legs bent at the knees, apart, arms hanging freely, move the straight leg to the side, on the toe while simultaneously lifting the opposite straight arm up, then return to the starting position, repeat changing the position of the arm and leg , then return to the starting position, exhale; during the tenth exercise, sitting on a chair, legs bent at the knees, spread apart, hands on hips, raise your arms up, palms forward, then lower your arms to the sides and return to the starting position, and during the second and fourth weeks of the preparatory stage as the third complex use vestibular gymnastics in the form of complex No. 7, which is carried out in the initial “standing” position in the form of 10 consecutive exercises, each repeated 10 times and in which: in the first exercise, feet shoulder-width apart, arms hanging freely, first bring one arm in, bent at the elbow, behind the back, then the other arm, bent at the elbow, is placed behind the back, while tilting the head back, bending at the waist, then returning to the starting position; in the second exercise, feet shoulder-width apart, arms hanging freely, raise your arms up from the sides, clenching your fingers into a fist, then tilt your torso down, lowering your arms down, while relaxing the muscles; in the third exercise, legs together, arms hanging freely, take one leg to the side while simultaneously raising the arm of the same name to shoulder level, then raise the other arm to shoulder level, tilt the torso to one side, while bending your arms at the elbows behind your back, after that return to the starting position and repeat the exercise in the other direction, repeat the exercise 5 times in each direction; in the fourth exercise, legs together, hands on the belt, thumbs pointing towards the lower back, tilt the torso down at 45 degrees, perform a half-squat, with the arms pointing forward, then straighten, raise the arms up, and then return to the starting position; on the fifth exercise, feet shoulder-width apart, arms hanging freely, turn the torso to the side without moving the feet, while simultaneously clapping overhead with raised straight arms, then return to the starting position and repeat the exercise with a turn in the other direction, repeat the exercise in each direction 5 times; in the sixth exercise, standing, legs together, arms hanging freely, first perform a step with one leg to the side, while pointing your arms up and bending, then tilt your torso down, lower your arms down, straighten, raise your arms up, then return to the starting position, after After this, repeat the exercise in the other direction, repeat the exercise 5 times in each direction; in the seventh exercise, legs together, hands clasped in a “lock” behind the head, place one foot on the toe while simultaneously moving the opposite arm to the side to shoulder level, then return to the starting position and repeat the exercise in the other direction, while starting at a slow pace, and then accelerated to fast; in the eighth exercise, standing, legs together, arms hanging freely, first put one foot on the toe and move it to the side, while simultaneously abducting the arm of the same name to the side to shoulder level, then tilt the body towards the arm laid to the side, straighten, after that, return to the starting position and repeat the exercise in the other direction; in the ninth exercise, standing, legs together, arms hanging freely, raise your arms to the sides, with one hand placed behind your head and the other on your belt, then return to the starting position and repeat the exercise, changing the position of the arms, while first starting in a slow pace and then accelerate to fast; in the tenth exercise, standing, legs together, arms hanging freely, first raise the arm bent at the elbow behind the back, and bring the other forward to shoulder level, then repeat with a change in the position of the arms, then lower one arm, raised to shoulder level, down, and the other from behind the back they lift forward to shoulder level, then repeat with a change in the position of the hands, at first they start at a slow pace and then accelerate to a fast pace, after the preparatory stage they proceed to the main stage, in which breathing exercises are used as the first complex with elements of full breathing, performed in the form of complex No. 1, similar to the complex performed at the preparatory stage, and which is also carried out throughout the entire main stage, the second set of exercises of the main stage, aimed at the musculoskeletal system, is implemented during the first and third weeks 1st and 2nd months, as well as during the first and second weeks of 3 months in the form of complex No. 4, performed in the initial “standing” position in the form of 15 exercises, each repeated 20 times, in which: on the first exercise, a body bar horizontally at the top, grip, hold with palms down, shoulder-width apart, elbows bent, feet shoulder-width apart, then move straight arms back, bending at the waist, then return to the starting position; in the second exercise, the bodybar is horizontally at the top, with a wide grip at the ends, elbows bent, feet shoulder-width apart, then straight arms are pulled back, bending at the waist, while simultaneously moving the legs back onto the toes, after which they return to the starting position; in the third exercise, a bodybar in front of the chest, grip shoulder-width apart, elbows bent, legs shoulder-width apart, feet parallel, perform springy half-squats on a count of 1-2-3, without tilting the torso forward, then on a count of 4 straighten the knees and raise their arms up above their head, bending at the waist, then return to their starting position; in the fourth exercise, the bodybar is horizontally at the bottom in front, with a reverse grip, palms up, shoulder-width apart, feet shoulder-width apart, bend your arms at the elbows, pressing your hands to your shoulders, then return to the starting position, with your elbows pressed to your torso; in the fifth exercise, bodybar in front of the chest, reverse grip shoulder-width apart, elbows bent, feet shoulder-width apart, bend your arms at the elbows, pressing your hands to your shoulders, then return to the starting position, with your elbows at shoulder level; in the sixth exercise, the bodybar is horizontally at the top, with a reverse grip shoulder-width apart, feet shoulder-width apart, bend your arms at the elbows, lower the bodybar behind your head onto your shoulders, do not spread your elbows, then return to the starting position; in the seventh exercise, the bodybar is horizontally at the top, with a wide grip at the ends, above the head, feet shoulder-width apart, lower one hand down to the hip joint, and bend the other at the elbow behind the head, while moving the bodybar to a vertical position, then return to the original position position and then perform the exercise in the other direction; in the eighth exercise, the bodybar is horizontally at the top, with a wide grip at the ends, above the head, feet shoulder-width apart, move one straight arm forward and the other back above the head, while maintaining the horizontal position of the bodybar, then return to the starting position and then perform the exercise in the other side; in the ninth exercise, a bodybar in front of the chest, with a wide grip at the ends, legs shoulder-width apart, feet parallel, tilt the torso forward 90 degrees, lowering the bodybar down, without bending the knees, then squat so that the pelvis is at the level of the knees, bodybar in front of the chest, without lifting the heels off the floor, then tilt the torso forward 90 degrees, lowering the bodybar down, without bending the knees, after which they return to their original position; in the tenth exercise, bodybar horizontally in front of the chest, with a wide grip at the ends, feet shoulder-width apart, tilt the torso forward at 45 degrees while simultaneously lifting the straight leg back, toe “away”, then return to the starting position and perform the exercise with the other leg; in the eleventh exercise, place the bodybar horizontally in front of the chest, with a wide grip at the ends, feet shoulder-width apart, move the bodybar down behind the back with straight arms, then return to the starting position; in the twelfth exercise, the bodybar is horizontally at the top, with a wide grip at the ends, legs together, tilt the torso 90 degrees while simultaneously lifting the leg back, arms forward, head tilted to the elbows, then return to the starting position, then perform the exercise with the other leg; in the thirteenth exercise, bodybar above the head in a horizontal position, with straightened arms with a wide grip, legs together, raise the leg bent at the knee above the hip joint while simultaneously lowering the hands behind the knee, then return to the starting position and repeat the exercise with the other leg; in the fourteenth exercise, bodybar in front of the chest, with straightened arms with a wide grip, legs together, turn the torso to the side while simultaneously moving the arms and moving the opposite leg to the side on the toe, then return to the starting position and repeat the exercise in the other direction; on the fifteenth exercise, the bodybar is horizontally at the bottom, with a wide grip at the ends, feet shoulder-width apart, lift the bodybar up, elbows bent, then bending in the lower back, tilt the torso down, head tilted, neck and arm muscles relaxed, bodybar placed at the bottom, after this they return to the starting position, while in the first and third weeks of the 1st month, when performing complex No. 4, body bars are used with a weight of 3.0 kg for women; for men - 5.0 kg, and in the first and third weeks of the 2nd month and the first and second weeks of the 3rd month, a bodybar weight of 4.0 kg is used for women; for men - 6.0 kg, and during the second and fourth weeks of the 1st and 2nd months, as well as during the third and fourth weeks of the 3rd month, the second complex is performed in the form of complex No. 5, implemented in the initial “standing” position "in the form of 15 exercises, each repeated 20 times, each with voluntary breathing, in which: in the first exercise, bodybar horizontally above your head with a wide grip at the ends, feet shoulder-width apart, squat down, pelvis at knee level, lifting heels off floor, then return to their original position; in the second exercise, the bodybar is horizontally at the top, with a shoulder-width grip, feet shoulder-width apart, first raise the leg bent at the knee, then lower the bodybar towards the ankle, without tilting the body, then return to the starting position, after which perform the exercise with the other leg ; in the third exercise, the bodybar is horizontal in front of the chest, with a wide grip at the ends, the legs are wide apart, first tilt the torso down, stretching the hand towards the opposite ankle, the knees do not bend, then return to the starting position and after that perform the exercise in the other direction; in the fourth exercise, the bodybar is horizontal in front of the chest, with a wide grip at the ends, the legs are wide apart, first they raise the straight leg up and to the side towards the hand of the opposite hand, the bodybar is not lowered and is held at chest level, then they return to the starting position and then perform exercise with the other leg; in the fifth exercise, bodybar horizontally in front of the chest, with a wide grip at the ends, legs wide apart, tilt the torso down, stretching one hand towards the ankle of the same name, do not bend the knees and elbows, the other hand is directed upward, then return to the starting position and repeat exercise with changing hand position; in the sixth exercise, bodybar on the shoulders with a wide grip, feet shoulder-width apart, first turn the torso to the side, trying to reach the middle of the chest with the elbow, then return to the starting position and repeat the exercise in the other direction; in the seventh exercise, hold the bodybar horizontally at the bottom, with a shoulder-width grip, feet together, step over the bodybar, first forward then back, then return to the starting position and perform the exercise with the other leg; in the eighth exercise, the bodybar is vertically supported on the floor in front, hands on the upper end, legs together, deep lunge back, the knee touches the floor, with the torso tilted, the head is tilted to the elbows, and the elbows are not bent, then return to the starting position position and perform the exercise with the other leg; in the ninth exercise, the bodybar is vertically behind, with a wide grip at the ends, one hand on top and the other below, elbows bent, legs shoulder-width apart, feet parallel, perform a half-squat, lifting the heels off the floor, without tilting the torso, then return to the starting position position and change the position of the hands, then perform a half-squat, lifting the heels off the floor, without tilting the torso, after which they return to the starting position; on the tenth exercise, bodybar vertically from behind with a wide grip at the ends, elbows bent, feet shoulder-width apart, tilt the torso towards the lowered arm, then straighten the elbows, then return to the starting position and change the position of the hands, after which perform the exercise in the other direction; in the eleventh exercise, the bodybar is vertically to the side at arm's length in weight, the other is lowered, feet shoulder-width apart, perform circular rotations with a straight arm in the shoulder joint, first one 5 times, and then in the other direction 5 times, after which the bodybar is shifted in the other hand and perform the exercise with the other hand; in the twelfth exercise, the bodybar is vertically to the side at arm's length in weight, while the other is located symmetrically in the other direction, feet shoulder-width apart, first shift the bodybar from one straight arm to the other in front, then return to the starting position, after which perform the exercise in the other side; in the thirteenth exercise, bodybar horizontally at the top, with a wide grip at the ends, feet shoulder-width apart, first raise the straight leg forward and up, while touching the lower leg with the straight opposite hand, then return to the starting position and after that perform the exercise with the other leg; in the fourteenth exercise, bodybar on the shoulders, forearms to shoulders at 90 degrees, legs together, first raise the bodybar above the head, while throwing the shin back, then return to the starting position, after which perform the exercise with the other leg; in the fifteenth exercise, bodybar on the shoulders, legs together, first turn the torso to the side while simultaneously lifting the leg bent at the knee, trying to touch the opposite knee with the elbow, then return to the starting position, then perform the exercise in the other direction, in addition to this on the second and fourth in the weeks of the 1st month, when performing complex No. 5, body bars with a weight of 3.0 kg for women are used; for men - 5.0 kg, and in the second and fourth weeks of the 2nd month and the third and fourth weeks of the 3rd month, a bodybar weighing 4.0 kg for women is used; for men – 6.0 kg, the third set of exercises of the main stage, aimed at strengthening the nervous system, is performed during the first and third weeks of the 1st and 2nd months, as well as the first and third weeks of the 3rd month in the form of complex No. 8, which is vestibular gymnastics with voluntary breathing, carried out in the initial “standing” position in the form of 14 consecutive exercises, each repeated 10 times, in which: in the first exercise, feet shoulder-width apart, arms hanging freely, head straight, look forward, tilt their head forward, touching the cervical fossa with their chin, while lowering their eyes down, then raise their chin up to the “eyes saw the ceiling” position, without throwing their head back, with their eyes open, after which they return to their original position; in the second exercise, feet shoulder-width apart, arms hanging freely, tilt the head to the side while simultaneously raising the opposite arm sideways and up to the “shoulder level” position, then tilt the head to the other side changing the position of the arms, then return to the starting position position; in the third exercise, feet shoulder-width apart, arms to the sides at shoulder level, palms down, head straight, look forward, first turn the head to the side while simultaneously moving the same arm forward at shoulder level, then turn the head to the other side while changing the position of the hands , after which they return to their original position; in the fourth exercise, feet shoulder-width apart, arms to the sides at shoulder level with palms down, head straight, look forward, first tilt the head forward while simultaneously raising the arms up until the palms are joined, then raise the chin up to the position “the eyes saw the ceiling” while simultaneously lowering the hands down until the palms touch the thighs, after which they return to the starting position; in the fifth exercise, legs together, hands on the belt, thumbs towards the lower back, head straight, look forward, first look up, down, to one side, to the other, with a motionless head with open eyes, and return the gaze to the starting position, then they repeat the exercise with their eyes closed, after which they open their eyes, and then return their gaze, after which they return to the starting position; in the sixth exercise, legs together, arms hanging freely, head straight, gaze forward, tilt the torso to the side while simultaneously raising the opposite arm up and to the side to shoulder level, gaze directed forward, then tilt the torso to the other side with a change in the position of the arms, after this is returned to its original position; in the seventh exercise, feet shoulder-width apart, one hand hanging freely, the index finger of the other hand touching the nose, head straight, look at the nose, first straighten the arm forward to shoulder level, palm up, then move the arm to the side to shoulder level, then move forward, then return to the starting position; when performing, the gaze accompanies the movement of the hand, following the index finger, after which all movements are repeated with the other hand; in the eighth exercise, feet shoulder-width apart, arms hanging freely, head straight, look forward, first raise your shoulders up, focusing your gaze on the tip of your nose, then return to the starting position; in the ninth exercise, feet shoulder-width apart, arms hanging freely, head straight, gaze directed forward, first make rotational movements with the shoulders forward with simultaneous rotational movements in the wrist joints, then return to the starting position; on the tenth exercise, legs wider than shoulder level, arms hanging freely, head straight, gaze directed forward, first raise the leg bent at the knee forward above the level of the hip joint while simultaneously lifting the bent arms until the palms are joined at the level of the nose, while focusing on them look, then return to the starting position and repeat the exercise with the other leg; in the eleventh exercise, legs together, arms hanging freely, head straight, look forward, first raise arms to the sides to shoulder level while simultaneously abducting the straight leg forward onto the toe and returning to the starting position, then raise arms to the sides to shoulder level while simultaneously abducting straight leg back onto the toe, then return to the starting position and repeat the exercise by changing the position of the legs; in the twelfth exercise, feet shoulder-width apart, arms hanging freely, head straight, gaze directed forward, first raise the leg bent at the knee forward to the level of the hip joint while simultaneously bending the opposite arm at the elbow 90 degrees and moving it forward at shoulder level , while lowering the hand of the same name down, then return to the starting position and then repeat, changing the position of the legs and arms; in the thirteenth exercise, feet shoulder-width apart, arms hanging freely, head straight, gaze directed forward, first squat with arms raised forward to shoulder level, gaze forward, then return to the starting position, then tilt the torso forward, reaching with the hand towards the opposite foot without bending the knees, look at the foot, then return to the starting position, then squat again with arms raised forward and return to the starting position, then repeat the tilt of the body to the other leg, stretching the hand, then return to the starting position; in the fourteenth exercise, standing, legs together, arms hanging freely, head straight, gaze directed forward, first walk in place, raising your knees high, while swinging relaxed arms for 1 minute, then return to the starting position, and throughout the second and fourth weeks of the 1st and 2nd months, as well as the second and fourth weeks of the 3rd month of the main stage, the third complex is performed in the form of complex No. 9, which is also vestibular gymnastics with voluntary breathing, carried out in the initial positions “sitting on chair" and "standing" in the form of 15 consecutive exercises, each repeated 10 times, in which: in the first exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, first raising the shoulders up, then returning to the starting position , raise their arms to the sides to shoulder level, then return to the starting position; in the second exercise, sitting on a chair, legs bent at the knees, spread apart, arms to the sides, palms down, first turn the torso to the side while simultaneously bending the same arm at the elbow and touching the nose with the index finger, then return to the starting position, then repeat in the other side, then return to their original position; in the third exercise, sitting on a chair, legs bent at the knees, spread apart, arms to the sides, palms down, first perform rotational movements with the head, without throwing the back of the head back, with the same number of repetitions in one and the other direction 5 times, after this is returned to its original position; in the fourth exercise, sitting on a chair, legs bent at the knees, spread apart, arms bent at the elbows, on the hips, first rise from the “sitting” position, without resting your palms on your hips and lowering your arms down, then return to the starting position; in the fifth exercise, sitting on a chair, legs bent at the knees, spread apart, arms bent at the elbows, on the hips, first rise from the “sitting” position with eyes closed, resting your palms on your hips, then return to the starting position and then open eyes; in the sixth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, first make rotational movements at the waist, without bending at the waist and without slouching, the same number of times in one direction and the other, 5 times, then return to the starting position; in the seventh exercise, sitting on a chair, legs bent at the knees, together, arms hanging freely, first raise both legs, bent at the knees, up at the same time and straight arms to the sides at shoulder level, maintaining balance without falling over the back of the chair, after this is returned to its original position; in the eighth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, first raise both legs up at the same time, straightening the knees, and straight arms to the sides at shoulder level, maintaining balance without falling over the back of the chair, then return to the starting position; in the ninth exercise, standing by a chair in an arbitrary position, first walk around the chair, without touching it, the same number of times in one direction and the other, 5 times, then return to the starting position, after which repeat the exercise with eyes closed; on the tenth exercise, standing by a chair in an arbitrary position, they first walk around the hall facing forward with a quick change of direction at the clap of the exercise instructor, then return to the starting position from where the movement began; on the eleventh exercise, standing by a chair in an arbitrary position, first they walk around the hall backwards with a quick change of direction at the clap of the exercise instructor, then return to the starting position from where the movement began; on the twelfth exercise, standing by a chair in an arbitrary position, first perform a “footprint in footstep” walk, while placing one foot directly in front of the other, in a straight line, stopping when the exercise instructor claps, then return to the starting position from where the movement began, with normal walking ; in the thirteenth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, first bend forward until your fingers touch the floor, while stretching your chin forward, then straighten, joining your hands in a “lock” behind the back of the chair and tilting your head until the chin touches the cervical fossa, then return to the starting position; in the fourteenth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, begin to bend both arms at the elbows, with one arm behind the back, the other above the head, then change the position of the arms and then return to the starting position; in the fifteenth exercise, sitting on a chair, legs bent at the knees, spread apart, arms hanging freely, eyes closed, first raise straight arms forward to shoulder level while simultaneously tilting the torso forward at 45 degrees and tilting the head to elbow level, then straighten , moving your arms back and leaning on the back of the chair, then return to the starting position.