The key to active and full-fledged life is physical form of man.Physical form This is the level of the physical condition of the human body, on which the speed of reactions, vigor and general human well-being depends. Fine physical form of manallows you to feel longer fatigue and fatigue, have strong immunity, good endurance.

How is the physical form?

According to Eastern philosophy, a person should look younger than its biological age. There is a lot of ways to find out how the physical form is estimatedman. In assessing the physical condition of a person, the following criteria are taken into account:

1. Weight. The disadvantage or excess in weight says that physical form of man non-ideal.

2. The recommendation (normal, thin, dense).

3. The volume of muscular, bone and fat weight. The fat content in the human body should not exceed 25%.

4. Heart rate (pulse) and blood pressure levels.

5. The state of the spine. Any curvature of the spine and posture negatively affect the general physical condition, without allowing you to move freely, and reduce endurance.

Using all these criteria together can be understood as the physical form is rated any age.

Sport as a favorite hobby

All physical activity can be conditionally divided into the load of the aerobic and anaerobic species. The aerobic load includes swimming, running, aerobics, and dancing. Such physical activity is well strengthened by cardiac activity, accelerates the metabolism, provides additional energy.

Anaerobic load is sent more not for general recovery and strengthening, but to build muscles, an increase in physical force. This includes all loads associated with weight lifting. The most popular anaerobic direction is.

Sports at the professional level

Body-building (Bodybuilding) is a special sports direction, where it is important not the records themselves, and its strength and beauty of the body.

This sport is kept on two "whales" - food and training. The form of the muscles is fundamental to the bodybuilder. Frequent and intensive workouts require a definitely organized power mode for quick recovery. Good physical form of bodybuilder Directly depends on high-quality and full nutrition. Frequent and fractional food intakes are recommended, taking dietary athletes.

There are basic rules for bodybuilding.

Performing, do not need to throw a barrel from the chest, all movement must be smooth, without jerks. This will help to avoid unnecessary injuries.
Working on the back muscles, keep your back straight, avoid clutches.
Control each of its own movement when working with burdens.
Get your hand and synchronicity legs.
Follow the breath throughout the workout.

Good physical form of bodybuilderit is the key to his successful sports career in this sport.

In addition to professional bodybuilding, there is so-called "Natural" bodybuilding and female. Natural bodybuilding eliminates the reception of any chemistry (anabolics, steroids, medical drugs). Female bodybuilding is the youngest direction, no less popular.

Duration and quality of life directly depends on physical activity. Excellent physical form of manallows it to live a more full-fledged and versatile life.

No one else will give a person a great confidence than a good physical form ...

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Ministry of Education and Science of the Russian Federation

Federal State Budgetary Educational Institution of Higher Professional Education

"East Siberian State University of Technology and Management"

Department: Physical Culture and Sport

On the topic: physical form

Introduction

The human anatomy is the science of the structure of the human body, which make up its organs and systems. It studies the human body in connection with the function, development and the environment. Anatomy is part of biology - the science of life and the laws of its development. Biology, in turn, is divided into morphology - science, studying the form and structure of the human body, and physiology - science about its functions. A different approach to the study of the structure of the human body and the methods used at the same time led to the release in the morphology of the row of sciences, including anatomy. For a long time the anatomy remained descriptive science, as it could only answer for one question: how is the body? - Since there was a single study method - the method of dissection or preparation (hence it is the name: Anatemno - dissect). Modern anatomy seeks not only to describe the structure of a particular part of the human body, but also explain why it is so arranged, to disclose the patterns of its development, taking into account the environment, age, genital and individual characteristics of a person, which allows you to purposefully approach their management and change. Using research methods from other sciences, modern anatomy has the opportunity to explore the human body more deeply.

Modern anatomy is a descriptive, evolutionary, functional, effective.

Description and accumulation of facts in modern anatomy - only one of the methods, and not the only goal, as was in a descriptive anatomy. Yes, and the description of the facts is at the new level, using new research methods.

The structure of the human body can not be correctly understood without taking into account its historical development, its evolution, since nature, and, therefore, a person like the highest product of nature, as the most highly organized form of living matter, continuously changes. The human body changes occurred in the formation of it in the historical plan, and in individual development from the moment of birth to death.

It is impossible to imagine the structure of the human body and its individual formations without communication with the function. Form and function - two main dialectic categories that exist in relationships and interconnection conditions are traced at all levels of the body structure. There are no formations in the body that would not perform one or another function; There can be no functions without material base. Under the influence of the function, the structure of education changes, the changed structure provides a qualitatively new feature. Therefore, modern anatomy studies the structure of the body in a functional aspect and in relationship with the external environment.

Designed to solve the tasks of the theory and practice of physical culture, the anatomy studies not only the structure of the human body, but also materials from others related to it, disciplines.

Topographic anatomy materials studying the mutual arrangement of organs allowing to establish mutual influence on each other both under normal conditions and when performing exercise

Materials of plastic anatomy that establishes the features of the body shape, the ratio of individual parts - the proportions of the body and their connection with sporting achievements.

Materials of age anatomy studying the structure of the human body in various age periods.

These materials make it possible to scientifically substantiate to address issues in early specialization, the selection by morphological features in the DUSSH, construction of the training process, taking into account not only the passport, but also the biological age of those engaged and others.

Projection Anatomy Materials, considering the projection of the boundaries of individual organs on the outer surface of the body, which ensures knowledge of non-anatomical preparation, and a living person. Special importance is acquired by knowledge about changing the borders of the organs when performing exercises, since the change in the situation of the bodies affects their function.

Materials on sports morphology, allowing to learn the structure of the body athlete. The importance of them is obvious. To recommend playing sports, you need to know what changes occur in the human body in the process and as a result of these classes.

Materials of theoretical anatomy, which makes it possible to combine the scattered facts and phenomena with a single theory, general patterns, without which it is impossible to go to the management of neither processes occurring in the body under the influence of sports activities or the material basis that provides them.

Materials of dynamic anatomy contributing to the method of an anatomical analysis of the provisions and movements of an athlete bringing anatomical knowledge to practice.

Materials of cytology, histology and embryology, acquainting the microscopic structure of the human body, with the early stages of its development. Without knowledge of these elements, it is impossible to comprehend and understand the many processes occurring in the body during sports activities.

1. The structure of a person of his fabric organs and physiological systems

Like all living things, the human body consists of cells. Thanks to the cellular structure of the body, its growth, reproduction, restoration of damaged organs and tissues and other forms of activity are possible. The shape and size of the cells are different and depend on the function they perform.

Each cell distinguishes two main parts - the cytoplasm and the kernel, in the cytoplasm, in turn, contains organides - the smallest cell structures providing its livelihood (mitochondria, ribosomes, cellular center, etc.). In the kernel before dividing the cells, special filamental tales are formed - chromosomes. Outside the cell is covered with a membrane separating one cell from another. The space between the cells is filled with liquid intercellular substance. The main function of the membrane is that it provides the electoral intake of various substances into the cell and the exchanging products from it.

The cells of the human body consist of a variety of inorganic (water, mineral salts) and organic substances (carbohydrates, fats, proteins and nucleic acids).

Carbohydrates consist of carbon, hydrogen and oxygen; Many of them are well soluble in water and are the main sources of energy for the implementation of vital processes.

Fats are formed by the same chemical elements as carbohydrates; They are insoluble in water. Fats are part of cell membranes and also serve as an essential source of energy in the body.

Proteins - main building material cells. The structure of proteins is complex: protein molecule has large dimensions and is a chain consisting of dozens and hundreds of simpler compounds - amino acids. Many proteins serve as enzymes that accelerate the flow of biochemical processes in the cell.

Nucleic acids formed in the cellular core consist of carbon, oxygen, hydrogen and phosphorus. Two types of nucleic acids distinguish:

deoxyribonucleinic (DNA) are in chromosomes and determine the composition of cell proteins and the transfer of hereditary signs and properties from parents to the offspring;

ribonucleinic (RNA) are associated with the formation of proteins characteristic of this cell.

The fabric is a group of cells and an intercellular substance combined by a common structure, function and origin. In the body of a person distinguish four main types of fabrics: epithelial (cover), connective, muscle and nervous.

The epithelial fabric forms a layer of cells from which the bodies of the body and the mucous membranes of all internal organs and the cavities of the body are consisted, as well as some glands. Through the epithelial fabric, the metabolism between the organism and its surrounding medium occurs. The epithelium cells are tightly adjacent to each other, protecting the body from microbes and harmful effects, and are capable of rapid reproduction, thus providing constant updating of the coating material. Several types of epithelium are distinguished - skin, intestinal, respiratory, etc., whose cells differ in form and functions.

The feature of the connective tissue is the strong development of the intercellular substance. The main functions are nutritious and reference. The connective tissue includes blood, lymph, cartilage, bone, adipose tissue.

Muscle tissue is formed by muscle fibers. In their cytoplasm there are the finest threads capable of reduction. Distinguish smooth and cross-striped (skeletal and hearty) muscle tissue. Due to smooth muscles, which are part of the walls of the stomach, guts, bladder, blood vessels, there is a reduction in the internal organs and the change in the diameter of the blood vessels. Thanks to the reduction of skeletal muscles, the body movement is possible in space; The special structure of cardiac muscle tissue provides simultaneous reduction in large sections of the heart muscle.

The structural unit of the nervous tissue is the nervous cell - neuron, consisting of an oval, star or polygonal body and derogate from it. Most neurons have one long and subtle process with branches departing from it (the excitation is transferred from one neuron to other neurons or cells of other tissues) and several short, thick, highly branched cells of the cells of the cells in contact with other cells and providing perception and Carrying out nervous influences to neuron. Long neuron processes form nerve fibers. The main property of the neuron is the ability to be excited and carry out this excitation by nerve fibers. Excitement applies to neurons and in the processes may be transmitted to other neurons associated with it or executive bodies (muscle, iron).

The human body consists of organs. The organ is a part of the body that has only peculiar form and structure and performing a specific function. Usually the authority consists of several types of tissues, one of which plays a paramount role.

The organs combined with a certain physiological function make up the physiological system. The following physiological systems distinguish: cover, support system and movement, digestive, blood, respiratory, excretory, sex, endocrine, nervous.

The covering system includes leather and mucous membranes, protecting the organism from external influences.

The system of support and motion is represented by a large number of bones forming a skeleton, and muscles attached to them. They give the body a certain form, protect the internal organs, provide support and movement.

The digestive system includes oral bodies (language, teeth, salivary glands), throat, esophagus, stomach, intestines, liver, pancreas; Their joint work provides food and its recycling. The resulting nutrients required for the normal life of the cells and tissues are delivered to them with blood.

The circuit breeding system includes heart and blood vessels; Their work ensures the process of blood circulation, as a result of which a constant inflow of oxygen and the necessary substances to cells and tissues and the release of them from the exchange products are carried out.

The respiratory system, which includes a nasal cavity, nasopharynk, larynx, trachea and lungs, is involved in providing an organism with oxygen and in freight from carbon dioxide.

The excretory system includes kidneys, ureters, bladder, urethra. It performs the function of removal from the body of finite metabolism products, excess water, salts, organic compounds and poisonous substances.

The endocrine system includes various inland secretion glands, which produce special chemicals - hormones involved in the regulation of functions of all organs.

The nervous system is formed by a nervous cloth penetrating all the fabrics and organs. It regulates and coordinates the activities of all other systems, ensuring the functioning of the body as a whole in its constant interaction with the external environment.

There is a close connection between the structure of organs and their functions. On the one hand, the structure of the body determines its function, with another, the function-binding function affects its structure.

A living organism always answers the changes that occur in it itself and in its surrounding environment. The body's reactions are aimed at satisfying the needs in it, protect against harmful effects and adapt to changing environmental conditions. Such a manifestation of the body's activity received the name of the function.

For normal vital activity, a person needs:

1) maintaining the constancy of the chemical composition and physicochemical properties of cells and tissues, which is ensured by physiological functions;

2) the establishment of continuous interaction with the outside world and the ability to control their behavior, which is achieved using mental functions.

2. Human skeleton

Skeblet is a man (Dr. Greek. Ukelfpt - "dried") - a set of bones of the body, the passive part of the musculoskeletal system.

Serves as a support soft tissue, the point of the muscle app (lever system), the extensive and protection of the internal organs. The skeleton develops from mesenchym. The human skeleton consists of 206 bones, and almost all of them are connected to one integer with the help of joints, ligaments and other connections. The name indicates an old method of manufacturing a skeleton - drying in the sun or hot sand.

As part of a skeleton of an adult about 206 bones, of which 33--34 are unpaired, the rest are pair. 23 bones form a skull, 26 - vertebral pole, 25 - ribs and sternum, 64 - skeleton of the upper extremities, 62 - skeleton of lower extremities.

The bones of the skeleton are formed by bone and cartilage tissues, which relate to connecting tissues. Consist bones from cells and an intercellular substance.

In adults, for most of the life, the ratio of mass of the skeleton and body is held at 20%. In the elderly and old, this indicator decreases somewhat. Dry, macerained (successively degreased. Bleached, dried) Skeleton man weighs 5--6 kg.

Podium bone is the only bone that is not directly related to others, is topographically located on the neck, but traditionally refers to the bones of the facial skull. It is suspended with muscles to the bones of the skull and is connected to the larynx. Directly to the skeleton do not include 6 special bones (three on each side) located in the middle ear; Hearing bones are connected only to each other and participate in the work of the hearing body, carrying out the transmission of oscillations from the eardrum into the inner ear.

Skeleton functions

I. Mechanical:

support (the formation of a rigid bone-cartilage island of the body, to which muscles, fascia and many internal organs are attached);

movement (due to the presence of mobile connections between the bones, the bones work as levers leading to muscles);

protection of internal organs (the formation of bone containers for the brain and the senses (skull), for the spinal cord (vertebral channel));

spring (shock-absorbing) function (due to the presence of special anatomical formations, reduced and softening concussions while driving: arched foot design, cartilage interlayers between bones, etc.).

II. Biological:

the hematopoietic (hematopoietic) function (in the bone marrow there is a hemopoopez - the formation of new blood cells);

participation in the metabolism (is the storage of most calcium and phosphorus organism).

3. Muscular system

Muscles - body organs of animals and man, due to the reduction and relaxation of which all the movements of the body and internal organs occur. Muscles are formed with muscle tissue in combination with other tissue structures - connected components, nerves and blood vessels.

There are about 600 muscles in the human body. Most of them are paired and arranged symmetrically on both sides of the human body. Muscles make up: men - 42% of body weight, in women - 35%, in old age - 30%, athletes - 45-52%. More than 50% of the weight of all muscles is located on the lower limbs; 25-30% - on the upper limbs and, finally, 20-25% - in the body of the body and head. It is necessary, however, to note that the degree of musculature from different people is not the same. It depends on the characteristics of the constitution, gender, profession and other factors. Athletes have the degree of musculature development is determined not only by the nature of the motor activity. Systematic physical exertion lead to structural restructuring of muscles, increasing its weight and volume. This process of tuning the muscles under the influence of physical exertion was called the functional hypertrophy.

The names were assigned muscles over the centuries. Mostly, these are descriptive terms, reflecting dimensions, position, shape, structure, place of attachment or muscle function. They still remain in use, for example, a large diamond muscle (shape and sizes), a square pronator (shape and function), a muscle lifting the blade (function and attachment).

The dimensions of the muscles vary from a large buttock muscle, which is breaking down the thigh, for example, when walking on the stairs, to a very small (3 mm long) muscle, regulating the ear sensitivity to sound oscillations.

Muscular tissue consists of muscle cells, which is most inherent in the property of the reduction. Predated these cells are called muscle fibers; This term indicates only that muscle cells are elongated. The reduction of muscle fibers is provided by a device formed by contractile proteins (actin and myosine), the interaction of which flowing using energy (ATP) leads to a reduction in cells (shortening). Following the reduction, relaxation occurs, and then they return to their original length. Due to this property of muscle tissue cells, all varieties of motor functions of the body and mechanical processes occurring in it are achieved.

There are three types of muscle tissue and correspondingly muscles differing in the structure of muscle fibers and innervation character.

Skeletal muscles are usually attached to a certain part of the skeleton, and with their help the body is kept and moved in space, respiratory and swallowing movements are carried out, mimic is formed. Microscopic examination showed that the fiber of the skeletal muscle along the entire length has regular transverse allocations in the form of alternating light and dark areas, which served as the basis for another name - transverse muscles. The functions of skeletal muscles are under the control of the central nervous system, i.e. Controlled by our will, so they are also called arbitrary muscles. However, they can be in a state of partial reduction and regardless of our consciousness; This condition is called a tone.

Cardiac muscle tissue (myocardium) is the main part of the mass of the heart. The heart muscle is formed by a variety of branching and crossed long fibers. In fish and amphibians, the fibers create a loose network, through which blood easily passes, feeding the working muscle. The human muscle has dense, and its blood supply is provided by the system of coronary vessels. Each fiber is a chain of individual muscle heartcorts, firmly connected to the end. Like fibers of skeletal muscles, these cells have transverse allocations. Rhythmic reductions in the heart muscle (in contrast to skeletal) are not under the control of consciousness, so it is involuntary.

Smooth muscular fabric is obliged to be the name of the fact that in the components of its cells there is no transverse aperture. Fibrils of contractile proteins (myofibrils) located in their cytoplasm do not have that tough structural organization, which is characteristic of the two other types of fibers discussed above. Smooth muscle fibers have an elongated belief shape with pointed ends and a centrally located core. Smooth muscles are part of the walls of the vessels and most hollow internal organs, such as the gastrointestinal tract, respiratory tract, the genitourinary system, etc. Smooth muscle cells can form layers in internal organs, combined by connecting interlayers and penetrated by vessels and nerves. The work of smooth muscles, like cardiac, is under the control of the vegetative nervous system, and therefore they are involuntary. In functionality, they differ from other types of muscles by the fact that they are able to carry out relatively slow movements and to maintain a tonic reduction. Rhythmic reductions in the smooth muscles of the stomach walls, guts, blade or gallbladder ensure the movement of the contents of these hollow organs. A bright example is the peristaltic intestinal movements that contribute to the pushing of the edible lump. The functioning of sphincters of hollow organs is directly related to the ability of smooth muscles to long-term tonic contractions; This is what allows for a long time to overlap the content of the contents of such organs, providing, for example, the accumulation of bile in the gallbladder. The tone of the muscular layer of the walls of the arteries determines the magnitude of their enlightenment and thereby level blood pressure. With hypertensive disease (hypertension), the increased tone of smooth muscles in the walls of small arteries and the arteriole leads to a significant narrowing of their lumen, increasing blood flow resistance. A similar picture is observed with bronchial asthma: in response to some external or internal factors, the tone of smooth muscles in the walls of small bronchi increases sharply, as a result of which the lumen of the bronchi is quickly narrowed, exhalation is disturbed and respiratory spasm arises.

4. Muscular abbreviation energy supply

man skeleton myocardic acid

Sources of energy for muscle contraction are special organic substances rich in potential energy and capable, splitting, to give it. This is adenosinery phosphoric acid (ATP), creatinophosphoric acid (CRF), carbohydrates, fats and proteins. A special role among them is the ATP, it is when it splitting the muscles directly receive energy, the remaining types of energy substances are used in the process of biochemical reactions to restore ATP.

Since the amount of ATP in the muscles is relatively small, the energy supply enclosed in it is quickly exhausted. Then the RF and glycogen come into effect (it is called animals with sugar or starch), the energy is released during their splitting restores the molecule, and with it and the energy of ATP. When the ATP energy reserves, KRF and Glycogen are exhausted, new energy sources are used: carbohydrates, fats and proteins that come to the muscles with blood flow and oxidize, highlighting the energy to restore ATP. Thus, it becomes obvious that the diverse functions of the muscular system ensure the movement of a person, the vertical position of its body, fixing the internal organs in a certain position, respiratory movement, enhancing the blood circulation and lymphorage (muscular pump), the thermal regulation of the body along with other systems. Movements play a significant role in the interaction of a person with an external environment. The person has more than 600 different muscles. They constitute 35-40% of the body weight (athletes - 50% or more), in women are somewhat less.

The mechanical activity of the muscles is carried out as a result of the ability of muscle fibers to move to the excitation state, i.e. In an active condition under the influence of biotok (pulses), going to the muscles on nervous fibers. The excitation of muscle fibers is a complex system of energy, chemical, structural and other changes in cells providing specific operation of muscle tissue.

The work of the muscles is implemented due to their voltage or abbreviation. The voltage occurs without changes in the length of the muscle (static operation), the reduction occurs with a decrease in its length (dynamic operation). Most often, the muscles work in mixed (auxotonic) mode, at the same time straining and shrinking in length. When working, the muscles develop a certain force, which can be measured in a certain way. Recall that the force is dependent on the amount of muscle fibers and their cross section, as well as on the elasticity and the initial length of the individual muscle.

Systematic physical training leads to an increase in muscle strength due to an increase in their elasticity. Muscles of a man as a whole contain approximately 300 million muscle fibers. If the activity of the fibers of all the muscles to send one way, then with simultaneous reduction, they could develop force in 25-30 tons. The bone and muscular systems are functionally naturally connected and together perform a reformery function. With different types of reduction of skeletal muscles, there is a movement of the body and its links in space, and the condition of the binder and articians, which were mentioned above, is of paramount importance.

Conclusion

Anatommia of man (from Dr. Greek.? NBFMU - dissection< др.-греч. ?нЬ сверху и др.-греч. фпмЮ, tomй -- разрезание) -- раздел биологии, изучающий морфологию человеческого организма, его систем и органов. Предметом изучения анатомии человека являются форма и строение, происхождение и развитие человеческого организма. Анатомия человека -- одна из фундаментальных дисциплин в системе медицинского и биологического образования, тесно связанная с такими отделившимися от неё дисциплинами, как антропология и физиология человека, а также сравнительной анатомией, эволюционным учением и генетикой. Выделение анатомии человека из сферы анатомии живых организмов обусловлено не только наличием у человека характерных анатомических признаков, но и формированием у человека мышления, сознания и членораздельной речи.

The anatomy of the "normal" (healthy) body of a person is traditionally considered by the system of organs - a normal (systematic) human anatomy. In addition, on the basis of human anatomy, taking into account the accumulated surgical experience, such discipline was created as topographic anatomy, allowing the operating surgeons to study the structure of the body by regions, considering the relationship between organs with each other, with a skeleton and other, a functional anatomy that considers the structure develops A person from the point of view of its functions (for example, the structure of blood vessels from the standpoint of hemodynamics, the mechanism of restructuring the bone, taking into account the functions of muscle affecting it, etc.).

List of used literature

1. Physical student culture: textbook / ed. V. I. Ilinic.2001

2. Physical Culture: Tutorial / Ed. Kovalenko V.A. 2000

3. Encyclopedia of health. Youth to one hundred years. Belov V.I. 1993

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What makes a good physical form from. Five Success Success

Endurance. It provides a healthy heart. The best for the heart of the exercise is those in which the body consumes a lot of oxygen. Walking, running, cycling, swimming or aerobics increase the endurance of the body.

Dexterity. A person in good shape should be able to coordinate his movements and have a quick reaction.

[Muscular power. Strong muscles make a figure more attractive. When performing power (anaerobic exercises), the body does not require additional oxygen. Swimming and cycling combine both anaerobic and aerobic exercises. Weight lifting is one of the anaerobic or power exercises in its pure form.

Muscle endurance. Repeating movements, for example, when driving on a bike or pumping the tires with a foot pump, will take care of your muscles intensively work, not tired. Touring the thigh muscle and biceps on their hands, need slow rhythmic exercises to improve their ability to continuous operation.

It should be borne in mind that adults every week needed at least for an hour to give physical exertion to its body. Experts argue that 20 minutes of exercises performed at least 3 times a week is quite enough to maintain physical form.

The same who is in good shape, but never engaged in sports, too, need to make certain efforts.

And work around the house, and work in the garden, and polishing the car, and walking on the stairs, and hiking play an important role in maintaining a good form. But at the same time do not forget that you need:

* breathe energetically;

* raise and moving gravity;

* straighten and lean;

* Continuously for at least 20 minutes to do exercises.

Even if you are confident that daily concerns give you all the necessary physical activity, they most likely do not bring you the joy that a person who is engaged in sports. Not engaged in physical education and limited to the service and work on the house, in the elderly you risks turn into a sedentary person. There is no need to become a row of physical education and sports, only 20 minutes of intense exercise 3 times a week is enough enough to keep health and attractiveness for a long time!

People often come up with any excuses, just to be used from physical exertion. Here is some of them:

- I have no time. Only 20 minutes of classes 3 times a week will noticeably improve your physical form.

- I'm too tired.Exercise will help you relax and improve sleep.

- I am too old to start now. Never be too late to start doing physical education. And if for many years you have conducted a sedentary lifestyle, you will achieve the results very quickly.

- I am too fat. Combining effective aerobic exercises with a healthy diet that limits consumption of fats and sugar, you will almost certainly lose weight.

- I look bad in the leggings.Do not worry, reasonable athletes are dressed so that it is convenient, not fashionable.

Http://www.ledinn.ru/content/5272.

The concept of "physical culture"it implies not only the systematic use of rationally composed exercise complexes, but also a good physical form. Physical culture in the first understanding is the leading factor in a healthy lifestyle, and in the second - its consequence. As you can see, this concept is quite capacious: uniting the cause and consequence, it acts in a special quality, called physical culture. Most people are engaged in exercise in order to improve their shape, increase the level of training. To be in shape is to be capable of cheerfully, vigorously and without excessive fatigue to perform everyday tasks, keeping enough energy for outdoor activities and successfully overcome unexpected life difficulties. In addition to dealing with everyday routine and maintain high labor productivity, a good physical form involves the efficient work of the nervous system, heart, light, blood vessels and muscles. So, the trained person finds himself in many ways in a huge win. The benefits of exercise primarily in the fact that they allow to maintain a good physical form. Such exercises (especially running) cause not only an increase in muscle mass and bone density, but also an increase in the functionality of the nervous, cardiovascular, respiratory and other systems. As a result of regular physical exercises, well-being improved, self-confidence appears, etc. Peazoculture people distinguish the following advantages:

They look better. The training involves an increase in muscle tone, weight loss and a decrease in fat stocks.

Trained people often follow themselves and are easier to get rid of such bad habits as smoking and alcohol consumption.

They are emotionally prosperous. The training attached to a person confidence, vigor and improves his appearance.

Trained people are less susceptible to stress. They better cope with anxiety, anxiety, depression, frustration, anger and fear. They are not only able to relax easier, but also know how to remove the voltage with the help of certain exercises.

They sleep better. They are easier to fall asleep, they have a stronger sleep, and, waking up, they feel fresher. They need less time to sleep.

They have fewer health problems. Trained people better resist diseases, such as ordinary cold. They are less likely to "sit on sick leave" and spend less money for treatment.

Leading an active lifestyle Students can count on what they will live longer than those who spend their life sitting. According to some physiologists, every hour of physical activity prolongs the life of a person for two or three hours

A good physical form determines the combination of individual components, of which are the mainstream: cardiovascular endurance, muscle strength and endurance, flexibility, body composition. Cardiovascular endurance (ADD) is the ability to withstand for a long time physical load of moderate intensity. The method of training the cardiovascular system is the performance of physical exercises that increase the needs of muscle in oxygen sufficiently long time. Such a form of exercise increases the ability of cardiovascular and respiratory systems to supply working muscles with oxygen and take care of carbon dioxide. These exercises train the heart and it works more intensively. At the same time increase the functionality of the entire body.

Muscular enduranceindicates the ability of a person for some time to support muscle contraction or re-cut some muscle group. With the help of flexing and extension of the body, you can determine the endurance of the muscles of the abdomen, and with the help of pushups - the endurance of the muscles shoulder, chest, hands. Muscular endurance is of great importance in everyday life. So, sufficient endurance of the muscles of the fingers, forearm, shoulders and backs should have students forced to sit at the keyboard of computers. One of the popular muscle development methods are training with burdens. Such training programs suggest work or with gravity (rods or dumbbells), or with special devices (simulators), ensuring proper resistance. The weight of burdens and the number of repetitions of exercises in the series is gradually increasing. Exercises with burdenside are used both to increase the strength and endurance of muscles, and to increase the flexibility and improvement of body composition. Flexibility -the ability to ensure the maximum amplitude of the movement. The flexibility of hip, knee, ankle and other joints allows a person to bend, stretched out and rotated when performing such routine forms of activity, like walking, pulling hands or looking back. Loss of flexibility can lead to a rupture or stretching of the muscles.

Being in good shape is great. It is beautiful and, moreover, correctly. However, the maintenance of form is a permanent work on yourself, which requires considerable effort. You need to do regularly. However, there is a recipe: everything is much easier and easier when such a lifestyle is in habit. No wonder they say: "The habit is the second nature." About which of them would be not bad, read in the new material.

So what are the components of a good physical form?

This is a sport, proper nutrition, full physical and psychological rest. And these are constant satellites in your life.

Move all the time

Movement, development is really the basis of life. Compliance with this habit, contributes to strong health, good mood and attractive appearance. It doesn't matter how exactly the sport you do, it may be to choose from, bodybuilding, dancing, yoga, aqua aerobics, jogging, swimming, boxing ... yes, anything, if only you deliver joy and stimulated to develop!.

Physical exertion is vital for the full functioning of all systems and human systems.

Suitable mode

Take yourself as a rule to observe the mode in everything - the mode of training, nutrition, sleep and recreation. Here you will see, the body will like it!

So, it is worth planning every workout in advance. It is very important for the effectiveness and result of your sports. Put in front of yourself the minimum that you will be required during the training.

Accustomed to the implementation of the intended tasks and compliance with your regime, you can't no longer be able to do without sports. And take yourself a rule to always bring the workout to the end.

Healthy sleep

Sleeping correctly and in moderation - extremely important for good sophistication and active vital activity.

Insecurity inhibits the metabolism, negatively affects the mood and the ability to clearly think. At the end of a hard day, be sure to take a hot bath or deal with yoga to relax and remove the tension. After all, rest has no less important than sports. Although sport is able to deliver a person from stress and accumulated negative, which are often the main cause of insomnia. You see, everything is interconnected!

On time to go to bed is also important. Scientists have proven the fact that the strongest and "useful for the brain" sleep occurs up to 12 nights - at this time all the systems of the body are restored and reboot to a new day. So do not miss the opportunity to relax, try to fall asleep until midnight.

Also take care of yourself and get up early. Such a regime will make you a more energetic and cheerful person, and the day is productive and saturated. In addition, you will have more time and workout opportunities.

Proper nutrition

For a beautiful and slender body, you do not need to observe strict. It is quite a right and healthy nutritional mode. The basis of your diet is natural and balanced food and in moderate quantities.