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STEP-BY-STEP PREPARATION AND TUNING FOR OPTIMAL WORK OF THE ORGANISM
Common development of muscles raises efficiency in any kind of sport. The success in sport is 60 - 70 percent development of all muscles and 30 - 40 percent development of individual ability in the given kind of sport. As for the young, it is enough to choose their own exercises, their combination, and then to repeat them several times. But time, number of repetitions and rest; doing exercises is individual for everyone.
The physical body was highly thought of by ancient Romans and Greeks. Even famous people of that era, such as Socrates and Aristotle visited gymnasiums in their old age. They knew about the influence of muscular tension on intellectual activity. Aristotle organized the so-called Peripathetic School ("Walking people in school") and gave lessons while walking with his pupils.
I was lifting normal weight, to exercise without a spotter. This raised the accessibility of these activities. The variety of exercises, the number of repetitions and the possibility of having a choice allowed me to manage with two dumb-bells and a weight. The dumb-bells and a sportive weight sometimes I were replaces with suitable iron objects.
The 1st week. Daily I began my training with limbering-up which consisted of circular hand motions, inclinations, squatting and pushups. Then exercises with using a following weight: the lifting of two dumb-bells from the level of waist to shoulders, then from shoulder-level up, circular motions in wrists, elbows, shoulders and motions similar to the motions of boxing hands. The next exercises were for the lifting of a sportive weight at an inclined position, leaning forward, squatting with the weight behind, rising upwards by two hands from shoulder level and leaning forward, squatting with the weight in front at shoulder level, in turn raising by one hand from a level of shoulders and in turn squatting on one leg. Then I walked, taking deep breath and relaxing. This combination of exercises was repeated three times. The 2nd week. Some new exercises were
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