Recreational gymnastics has as its goalfirst of all, the improvement of the mental and physical state of a person to a level of stable health. Long-term health effects can be achieved if you follow a few simple rules.
1. Dosing
Exercise loads during classeshealth gymnastics should be carefully metered. The pace and duration of the exercises are strictly controlled, there is no place for overvoltage or excessive effort. The pulse must be constantly monitored to match the exercises, weight and age of the person. If the heart rate exceeds the optimal one, then recreational gymnastics takes on a sports orientation, which is not always permissible.
2. Cyclic exercise.
Recreational gymnastics consists of blocksexercises that are repeated several times during one workout. In the intervals between the blocks, pauses with a reduced load and breathing exercises are necessarily made. During these pauses, the body must regain its strength. Therefore, the greater the load, the longer the pause is made.
3. A variety of exercises.
Improving gymnastics is based on combinationa variety of exercises, because the action should be comprehensive on the entire body. Walking, running, jumping always alternate with stretch marks, strength and breathing exercises. Training should not be boring.
4. Positive attitude.
Для успеха упражнений очень важна уверенность в positive result. Really effective recreational gymnastics is combined with auto-training and excellent mood. If the exercises only cause melancholy and a desire to finish them as soon as possible, then it is better not to start so as not to harm yourself.
5. Individuality of the complex
All exercises are selected exclusively on the basis offrom the individual state of the body, so it is best to turn to a specialist so that he makes up the optimal complex of recreational gymnastics.
5. Self-massage and hardening
These are mandatory stages of healing the body. It is necessary to choose a gentle, but effective complex, and not to deviate from the daily rules.
6. Breathing and coordination exercises
If a person breathes correctly, he will graduallyis recovering. Therefore, training in special types of breathing, which maximally saturate the body with oxygen, is also recreational gymnastics. Coordination exercises stimulate the effective work of the brain, therefore they are necessarily included in the overall complex.
Recreational gymnastics can especiallyconcentrate on some particular goals. For example, if a large block of walking is included in it, then this is a light load. At the same time, gymnastics itself is aimed at improving mood, improving well-being and sleep. If you alternate walking with running, then this is a moderate load, which contributes to the training of the cardiovascular system, improves blood circulation, reduces the pulse in normal conditions, and reduces pressure. And jogging is a heavy load, at which an increase in the size of the heart and adrenal glands is observed, the work of the liver increases. But even a heavy load in recreational gymnastics does not imply fatigue, confused breathing, impaired pulse and blood circulation.
The optimal duration of training - on averagefrom half an hour to an hour and a half three times a week. If you do less, the result will be maintained, but there will not be an intensive recovery. The recovery period between workouts should be two days.
Recreational gymnastics for children is based on the same principles.
Many are currently developedcomplexes of this kind of gymnastics, which for the most part came to us from Eastern medicine: the system of Nishi, Zyung Shin, Shen, the Taoist system and many others. There are both general health and specialized complexes that pay special attention to the health of the spine, or the health of the heart or other systems of the body. It must be remembered that recreational gymnastics still belongs to the category of medical effects, so it is the doctor who should advise the most suitable complex.
An optimally selected system will help restore the body after illness, improve the functioning of all its systems, and even serve as a wonderful means of rejuvenation.
