Nikolay Amosov is a cardiac surgeon, author and innovator of cardiosurgical interventions. In addition, Nikolai Mikhailovich invented a system of "constraints and loads" and his own set of exercises, the effectiveness of which proves his bright, rich and long life. Amosov's gym is called "1000 movements". Its goal is to combat physical inactivity and health problems, especially the spine, which begin to appear today at a very young age. In the complex exercises Amosova included 10 exercises, the famous academician recommends them to perform 100 times. Multiplying 100 by 10, and you get 1000 movements.
About the Amosov system
Nikolai Amosov believed that human health does not depend on surrounding circumstances, nor on medicine. The deciding factor is the choice of everyone, whether or not to be healthy. At the age of 40 liters Amosov felt the beginning of a deterioration in his health, that's when he decided to invent something that would not only save him, but would become a panacea for society, already already suffering hypodynamia in those years.
To perform the exercises Amosov needs strength and endurance . You can start with 10 repetitions, but add a dozen weekly. Amosov recommended combining his complex with a daily jog: either 2 km in 12 minutes, or jogging , but with the maximum acceleration at the last 100 m. Acceleration is necessary to increase the heart rate to 130 beats per second, a smaller figure will not benefit from training. It is for this purpose, when carrying out the exercises of Academician Amosov, the maximum rate is needed. For all 1000 movements Amosov himself took 25-30 minutes. In addition, all exercises (except 1, 8 and 9, 10) Amos performed in the fresh air at any time of the year.
There are a lot of opponents of gymnastics Nikolai Amosov in the ranks of physicians. Their opinions agree that 100 repetitions is too much workload. However, while he could, Amosov struggled with their statements. If during the day only to tie and untie shoelaces, it turns out just the "classic" recommendation: 10-20 repetitions, so the figure is 100, - this is not so much as it seems at first glance. Look at the chimpanzee, how many movements does the shoulder joint perform it?
Complex of exercises by Academician Amosov
- Slopes forward. Touch the floor with your fingers, and if you do - with the palm of your hand. The head moves in time with the trunk.
- Slopes to the side - the "pump". Leaning to the left, the right arm is pulled to the armpit, the left arm is pulled down.
- We throw the hand and put it back behind the back. The right arm extends to the left scapula, the left hand to the right. The neck moves in time.
- Hands clasped in the lock on the chest, we make turns left and right, while turning our heads. The movement of the hands should amplify the amplitude.
- IP - standing, we toss the knee to the chest, we press the hand as high as possible, we do alternate movements with both feet.
- We lay down the hip joint and abdomen on the stool face down, hands in the lock behind the head, the body is stretched by a string parallel to the floor. Bending in the lower back maximally raise the upper part of the trunk.
- We take hands behind the back of the chair, we crouch.
- We rest our hands on the sofa (or if possible from the floor) we squeeze out.
- We jump on each leg as high as possible.
- Birch, then throwing your feet behind your head.
As you can see, nothing complicated. All of these exercises we know well from school physical education, but very long time, it was from the school bench, they were not executed. According to Academician Amosov, nature is supportive of man: it's enough to just exercise a little and health problems will recede.
Do not be afraid of a large number of repetitions. Start with a minimum, and you will see that even for an untrained person, 100 repetitions is a very real figure.