Health Promotion System of Nikolai Amosov Bashny.Net

Nikolai Amosov - a truly great man. He not only made a huge contribution to the development of cardiac surgery, but also was able to heal his own body. He invented a whole system and a set of exercises that help strengthen the body and improve health. The best proof of the workability of this system is the long and busy life of the academician himself.

After 30 years Nikolai Mikhailovich began to experience health problems: interruptions in the work of the heart, arrhythmia, he was overweight, problems with the spine. Then Amosov decided to develop a system that would help him overcome ailments. With characteristic enthusiasm, he began to search for means to combat hypodynamia. So he created his own legendary system called "1,000 moves".

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The complex consists of 10 exercises, each must be performed 100 times, and 1000 movements are obtained. This amount of load helps to work out the motor apparatus. This is the minimum that will help keep the body in shape. Today's edition. "Site" It will tell you what the system is and what exercises it includes.

All exercises from the complex are a familiar exercise, which we have forgotten since physical education lessons. Exercises are simple and accessible to everyone, although it is worth noting that they require both strength and endurance. His complex Amosov recommended to combine with a daily run.

It is important that running was with acceleration, it is necessary to increase the heart rate to 130 beats per second. It is this mark that the academician considered optimal for maximum effectiveness of exercises. Maximum speed is also required. Amosov took 25-30 minutes for all 1000 movements. He also performed them on the street at any time of the year.



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Many doctors are against this gymnastics and believe that it is too high a load. But the academician has always struggled with this assertion and argued that it is quite normal to keep the body in good shape. Well, let's figure out what that exercise is.

The Amos system

1. Bending forward
   After an intense run, we take up the exercises. And we start by leaning forward. Start standing, lean forward from it, touching the floor with your fingers or palm, if stretching allows. The head moves in tact with the torso.
   
   
   
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2. Sideway slopes
   Take turns leaning in different directions. Hands pressed to the torso, leaning to the left, pulling the left hand down. Remember that the pace must be very fast for the heartbeat to be around 100-130 beats per second. 198688
   
   
   
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3. Putting your hands behind your back
   Put your hand up and put it behind your back. The right hand is pulled to the left shoulder blade and vice versa. The neck moves in tact, it must be turned towards the shoulder to which the hand reaches.
   
   
   
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4. Sideway turns
   Take your hands in the lock in front of you and make turns to the right and left, turning with the whole body and head. The movement of the hands should increase the amplitude. You can do a little differently: hold one hand by the elbow and turn around. It's pretty much the same thing.
   
   
   
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5. Knee lift
   Standing, you start to throw your knees to your chest, pulling your hand as high as possible. You make alternate movements with both legs. Remember, keep pace.
   
   
   
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6. Body lift
   For this exercise you will need a stool or a shop. You need to lie down with your pelvis and belly on the stool face down. Put your hands behind your head, your body stretched parallel to the floor. Making a deflection in the lower back, lift the upper part of the body as much as possible. This exercise has a great effect on the spine, but if you have problems with the lower back, then you need maximum caution.
   
   
   
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7. Squats.
   Yeah, regular squats. Take a chair, hold your hands on your back and start squatting. Just remember the golden rule: the knees should not protrude beyond the fingertips.
   
   
   
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8. Push-ups.
   Put your hands on the sofa or floor (if the state of the body allows) and start push-ups. If it's that hard, push up on your knees.
   
   
   
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9. Jumping
   Stand on one leg and jump as high as possible. Say the same thing on the other leg. You can also jump on two legs. For convenience, you can use a rope.
   
   
   
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10. Berezka
    Good exercise to stretch the spine. Lie on your back and raise your legs, pulling your lower back off the floor. If stretching allows, try to throw your legs behind your head. In general, as far as possible.
    
    
    
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You see, it's nothing complicated. All exercises are simple and familiar to everyone. Amosov himself has repeatedly said that this system is not universal, that he developed it for himself, which means that you can add your exercises instead of the proposed ones. The main thing is 1000 movements. Of course, you won’t be able to do it the first time. So don’t try to do 100 reps at once, start with 10 or more.

Don’t be intimidated by this number, start small, and over time you’ll see that doing 100 reps isn’t that hard. Remember the words of Amosov: “Nature is favorable to man: just a little exercise and health problems will recede!”

Nikolai Mikhailovich did and wrote many more beautiful things that need to be read. For example, recently we wrote 7 golden rules of Nikolai Amosov, which everyone should know to be healthy.

The academician had a lot of work on a healthy lifestyle. Earlier we shared with you the thoughts of this great man about health and longevity.

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