What physical exercises are cyclic"

Complex of improving physical education it is conditionally possible to divide into two the making cyclic and acyclic exercises. Today we are interested in the first category where such sports as run, walking, swimming, etc. belong. That unites them and in what advantage of cyclic exercises — let's talk in more detail.

What is cyclic exercises

Include exercises which essence consists in long repetition of the same motive cycle in this group: rotation of a pedal, steps, moves hands during swimming, the synchronous movement of hands and legs during driving on skis.

Such loadings have a number of features:

• they have a great influence on blood circulation and a respiratory system, reducing pressure upon the musculoskeletal device;
• cyclic exercises belong to the category of the power-intensive, demanding considerable expenses from an organism. Being engaged in similar physical education more than 30 minutes, the organism begins to burn fat weight;
• trainings in cyclic sports seldom have contraindications. As a last resort doctors can recommend to reduce the speed, intensity, etc. if there are certain problems with health.

Whether you know? The researches conducted in 1986 showed that three trainings on the basis of cyclic exercises in a week at observance of requirements of healthy nutrition lead to loss 400–450 g of weight due to reduction of fatty tissue.

Similar loadings are very much loved by fitness experts for fast burning of fat weight in short terms and formation of a beautiful muscular relief. However it is not all advantage which cyclic loadings can bring.

Than are useful

Among other sports and fitness trainings the cyclic exercises differ in what was united in themselves:

• effective combustion of fatty tissues;
• high-quality filling by blood (and together with it oxygen and various vitamins, minerals) all muscles;
• good production of lactic acid by means of which growth hormone is formed that burns fat;
• formation of a muscular relief not due to increase in fabrics, and by means of endurance that does muscles more expressed, "dried up", but at the same time keeping the natural look.

Important! Performance of cyclic complexes demands careful control, proceeding from age, a physical condition of the person. For a beginner the pulse rate should not exceed 100–110 beats per minute, and in several months of occupations it is possible to increase intensity of exercises to 120–130 reductions of heart.

In what sports meet

Cyclic exercises are characteristic for:

• biathlon and other types of skiing;
• cycling;
• different types of rowing;
• skating;
• races (on short, long and marathon distances);
• sports walking;
• discus throw and shot put;
• jumps in high, length;
• swimmings;
• divings.

Whether you know? At the first Olympic Games in modern history length of a marathon was about 40 km. The modern distance in 42 km 195 m was recorded in 1908. The Olympic Games then were held in London, and the royal family wanted to observe a running from the Windsor Castle therefore metric area had to be increased.

Examples of cyclic exercises

Those sports enter this category of physical activities that are familiar actually to each person. But, despite such popularity, them it is rare when carry out correctly.

Learn as well as for what to do burp.

Technology of performance often depends on exercise subspecies (for example, swimming has the features depending on that, a crawl and a breast stroke the swimmer moves). Today we will consider three most popular and available types of cyclic exercises.

Run

It is possible to run a marathon distance, and it is possible and just to catch up with the leaving bus, run is not always big-time sports, frequent it is a part of our everyday life. And how the person runs, depends whether will add to him health this type of the movement or, on the contrary, will do much harm to heart, joints. Irrespective of a distance and speed, there is a number of components of the running equipment which performance is capable to secure the runner:

1. During run it is important to look forward, to hold a neck directly.
2. We take a short breath on the first two steps and a short exhalation on the third or fourth.
3. Surely we straighten shoulders, opening a thorax (otherwise lungs will enough not receive oxygen, and heartaches will develop).
4. We hold a back directly.
5. The press strains only slightly to provide stabilization of hips.
6. It is not necessary to swing elbows during the movement. We bend hands at right angle and we do not remove them ahead of the case.
7. Foot lands on a wide part, without shuffling and other excess noise.
8. We step on a heel in the last turn and at once we tear off it.
9. We keep the case in one situation, allowing only the minimum fluctuations.

Important! Because of frequent blows by a foot about the earth during run the knees endure loading that several times there is more than the weight of person. Therefore any violation in technology of performance is capable to do irreparable harm to joints.

Driving the bicycle

The similar loadings which were more sparing for our organism, than run. Here less knees, heart suffer, though the positive effect is many times lower. But it does not mean that it is possible to ride a bicycle somehow, in this sport there are also requirements, both to equipment, and to performance:

1. For a start it is necessary to pick up the bicycle according to growth of the goer. Consultants in profile shops can help with it.
2. It is important to expose the level of the subsaddle pin correctly. The necessary height will be reached if sitting by bicycle, the goer can rest a heel of a leg against a pedal that it is located in the lower position, having straightened almost completely a knee. Implementation of this rule will reduce loads of a knee joint and will reduce fatigue during the movement. At this seat always has to be established horizontally, otherwise violation of a blood-groove in a basin and the lower extremities is possible.
3. Length of carrying out of a wheel and its width are chosen according to length of hands, a turn of shoulders and comfortable position of the goer on sitting.
4. As well as during run, by bicycle it is important to watch breath frequency. Choose the speed suitable you, but try to avoid uryvchaty, sharp breaths. It is necessary to breathe only a nose that road dust did not get into an organism.
5. We provide the movement of the bicycle, twisting pedals, not pressing on them. The correct continuous rotation has to happen at one speed, without breakthroughs.

Whether you know? The world record of speed of driving the bicycle is equal to 268 km/h. Fred Rompelberg from Denmark who at that time was 50 years old put it.

Sports walking

If run is for some reason contraindicated to the person, then sports walking is available to all. On foot this type of cyclic exercises differs from usual daily movement in the equipment which performance will help to achieve positive results:

1. Before sports walking it is important to do warm-up.
2. During movement, as well as at run, it is necessary to hold hands bent in elbows. Moving them when walking, the person not only keeps balance, but also can reduce fatigue from process.
3. It is important to hold a correct posture. At sports walking the case needs to be inclined slightly forward, but to hold a back equal not to allow excess load of a backbone.
4. At first we become on a heel, later we are rolled on a sock and we make a start from a surface — the step is quite so carried out in this case. At the same time the supporting leg has to be straightened in a knee, and the rift is done smoothly, without breakthroughs. First can seem that such movement too slowly, but in this case technology of performance is more important, than speed.
5. If to move according to rules, then loading will be less therefore it will be easier for organism to breathe. It is necessary to inhale and exhale evenly, it is desirable not to allow hitches and failures of breath as it will be difficult to be restored later.
6. After the end of walking it is possible to carry out an extension that it was easier for organism to relax.

It is important! If there is desire to pump up legs in the course of sports walking, then it is possible to use weighting compounds or to hang up a backpack on a back.

Cyclic exercises can seem to someone monotonous, too boring, but it does not cancel their efficiency. These sports originate in everyday life of the person, and therefore are most natural to our organism. That from cyclic trainings there was no harm, adhere to the correct technology of performance, and the beautiful, tightened, sound body will become you an award.