Strengthening the muscular system: 5-minute Muller exercises
Flexibility - the ability of a person to perform exercises with a large amplitude. Also, flexibility is the absolute range of motion in a joint or a number of joints, which is achieved in an instantaneous effort. Flexibility is important in some sporting disciplines, especially in rhythmic gymnastics. In humans, flexibility is not the same in all joints. An occupant who easily performs the longitudinal splits can hardly perform the transverse splits. In addition, depending on the type of training, the flexibility of various joints may increase. Also for a single joint, the flexibility may be different in different directions.
Strengthening the muscular system is necessary for everyone, since this group of muscles ensures the correct position of the spine and maximum protection of the internal organs.
It is important to understand that the main role in such protection is played by the deep muscles of the back, chest and abdomen.
Posture disorders and many diseases often occur against the background of a weakened muscular corset, which is why estet-portal.com decided to tell which exercises are best suited for strengthening the muscle groups that form the muscular corset.
Self-test before strengthening the muscular system
Before proceeding directly to the strengthening of the muscular system, it is better to check in what condition it is at the moment. Later, this self-test can be carried out to evaluate the effectiveness of the exercises.
- Lay your belly down, tear off your arms and legs from the floor (at the same time!).
- Stretching the navel, tighten the bark muscles, bend your back and lift the chest.
In this position, you must hold out a minute. If you can not do it, it's time to think seriously about strengthening the muscular system.
- Stand on all fours so that the legs at right bends form right angles.
- Look in front of you and stretching your neck, stretch your left arm and right leg (or vice versa) back and forth, respectively.
The purpose of the test is to keep the balance. If you did not succeed, it is time to work on the stabilizer muscles.
Ways to strengthen the muscular system: 5-minute Muller system
Many exercises are aimed at strengthening the muscle corset: fitness, Pilates, and barbells with dumbbells. However, there is an excellent gymnastics, which is enjoyed by almost everyone and does not require trips to the gym or special equipment.
The Müller system consists of 60 respiratory movements, performed simultaneously with ten exercises with the calculation of 1 exercise = 6 breaths. In the Müller system, there are three degrees of difficulty in performing the exercises; he recommends that everyone begin with the exercises of the least degree of difficulty.
The first five exercises below are performed slowly 6 times, i.e. 1 exercise = 1 respiratory movement. The second five exercises are performed at an accelerated pace: a maximum of movements for 4 respiratory movements, 2 respiratory movements - rest. Breathing during exercise to strengthen the muscular system is necessary for the chest and through the nose.
Description of 10 Muller exercises to strengthen the muscular system
Since Müller recommends everyone to start classes to strengthen the muscular corset from the initial level of complexity, and to move to the complexity of the exercises only after honing the skills, we decided to bring the first-degree exercises for beginners to do the Muller system.
IP: Hands on a belt. Foot near.
- Slowly lift your leg forward as high as possible, keeping your back level and not bending your knees. The first leg is lifted and lowered while inhaling. The second - without a break on the exhale.
- This is followed by a slow rise of any leg to the side and lowering - all while inhaling, raising the other leg to the side and lowering as you exhale.
- Then, keeping your back straight, alternately lift one leg back and lower it (on the inhale), repeat the movement with the second leg (on the exhale).
Cycle repeat twice.
PI: feet at a distance of a short step.
- When inhaling, bend as far back as possible (with your head), move your hips forward and bend your arms in elbows and wrists.
- As you exhale, lean forward and down, straighten your arms and try to touch the floor with them. Do not bend your knees.
PI: heels are closed.
- While inhaling, tilt the torso to the left (including the head), at the same time placing the half-bent right hand (palm down) behind the head, exhale and return to the PI.
- Do the tilt to the right with your left hand bent.
- Do not lift your heels.
PI: feet at a maximum distance from each other, heels facing outwards.
- Hands weakly hanging down the sides, turn the body, the right shoulder - back, left thigh - forward and vice versa.
- Turns need to be done as far as possible without turning the feet.
UE: feet shoulder width, arms lowered at the sides.
- Arms (palms down) slowly lift forward while inhaling.
- We do a deep squat on the exhale.
- Straighten up.
PI: feet are parallel to each other, almost closed.
- Hands on the belt.
- While inhaling, we pull a sock and move the left foot back (do not bend your knees, do not bend over). Omit the leg.
- On the exhale, we lift the other leg and, accordingly, lower it.
IP: feet shoulder width, hands on a belt.
- Having thighs forward, we tilt the torso backward (we keep the neck exactly).
- Having thighs back and sticking out the belly forward, we tilt the torso forward, keeping the back and neck exactly.
- Do not take breaks between bending back and forth, breathe evenly.
PI: hands clenched into fists, heels closed.
- Bend the torso to the right, pull the left arm bent at the elbow up, and the right arm down.
- Bend the torso to the left and pull the right arm bent at the elbow up and the left arm down.
PI: feet wide apart, feet look inward.
- Quickly rotate the upper body in the belt (the head does not turn with the torso) to the right, and then to the left, the lower part of the body should be fixed. Two rotations per breath and two rotations per exhale. The ultimate goal - 4 breaths 40 spins in both directions.
- When the right shoulder moves backwards, the left thigh moves forward and vice versa.
PI: legs slightly apart and parallel, arms down
1. Raise the right leg bent at the knee, then the left. The toe should be lowered down, not bend down.
2. Leaving the upper part of the foot stationary, alternately lift the lower part of the left and right legs back and up. A heel strike on the buttock is a sign of proper performance.
Do exercises to strengthen the muscular system, taking into account all the recommendations of Muller, to protect yourself from problems with internal organs and postural disorders.