The human body is capable of a lot of things. Its resources are so big that it is difficult to present it, will not try yet. At the same time it is not obligatory to have a ball and to create almost inhuman conditions to check the abilities. More indicative effect can give development of endurance. But the question how to become more hardy sets not only professional athletes, but also ordinary people for whom this quality is a part of character. Both that and others look for various universal ways of trainings. Also we will try to find the most effective of them.
Features of development of endurance
Many consider that the power of a human body can be estimated on extent of development of a muscular system. However it not absolutely so. One more important role is played by a cardiovascular system. To achieve effective results in development of the power it is necessary to train both systems. But before you will ask a question as hardy to become important to understand an essence of this term. Usually understand ability of an organism to treat with firmness long effective work and opposition to exhaustion as endurance. The less people are tired, the better it health. There are also two types of endurance:
- The general – when organism can effectively resist to long work.
- Special – ability of an organism to resist to exhaustion at long loadings of a certain type of activity.
For the best effect the increase in power of an organism needs to be studied in both directions. And the best means for this purpose is physical activity. Run, swimming, cross-country skiing, driving the bicycle is the only some sports developing endurance. But to improve force, power and flexibility of an organism, it is not obligatory to be engaged in something in one. Complex preparation will give more chances to improve organism resilience to loadings and exhaustion.
Exercises for development of endurance
The endurance is a term which hides in itself(himself) several physical qualities of an organism at once. For example, such as force, speed and flexibility. The physical exercises developing endurance have to be calculated on a training of all these qualities. It is for this purpose recommended to use continuous and interval methods of trainings. Constant variations will give more chances to improve organism power. So, we will consider the most effective ways of development of endurance:
- Exercises for improvement of quality of force. Are based on work with body weight:
- bend and extension of hands in an emphasis about a wall, in an emphasis lying or with the legs raised on the eminence;
- movement by hands on bars. Legs do not touch the earth;
- bend and extension of hands on bars;
- to lasagna on a rope;
- pulling up on a crossbeam;
- raising and lowering of a trunk with the fixed legs;
- raising and lowering of legs for the head lying on a back;
- vyprygivaniye up from a full squat.
- Exercises for development of speed:
- run at fast speed uphill;
- the tripping run which is replaced with wide and fast;
- run with acceleration on 40 m;
- run from the mountain repeating 5-7 times;
- jumps on both legs on 15-20 m;
- starts from various provisions.
- Options of exercises for complex development of endurance:
- slow and long cross-country of half an hour till two o'clock;
- fast run lasting 20 minutes-1 of hour;
- alternation of slow run and walking within two hours;
- participation in various competitions on short and long distances;
- slow is long swimming in any of reservoirs;
- long playing soccer or basketball;
- ski race with a high speed at a distance from 3 to 15 km;
- rope jumping several series on 1 minute and with breaks 2-3 minutes.
And finally several important councils as are correct to develop endurance:
- before each training it is necessary to warm up carefully;
- loading has to be gradual and accrue with each training;
- run needs to devote not less than three times a week 20 minutes and more;
- it is the best of all to put on thick socks from wool and cotton legs.
The best council how to become hardy is a serious relation to trainings and their systematic performance. The organism will very quickly get used to loadings, and soon you are convinced of efficiency of the offered exercises.
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