ORU or General Developmental Exercise - everyone needs them. Children grow and become adults, their muscles and bones grow stronger with age. But in order for the human skeleton to fulfill its functions for a long time and the muscle mass to be in good shape, it is necessary to do exercises every day. And this, in fact, is nothing more than the initial developing mechanism of the movements of the whole body, or, quite simply, the ORU complex.
Warm up in the morning after sleep
You can’t do it without warming up before a big workout - fitness and aerobics instructors advise. You can dislocate any part of the body (collarbone, ankle, arm, leg) or, in general, tear. This rule applies to all sports and to an active lifestyle in general. In the mornings, it is imperative to do at least 15-20 minutes the physical complex of the outdoor switchgear:
- Hand swings in different directions - 10 times.
- Swing arms in different directions with the body turning to the left - 10 times.
- Swing arms in different directions with the body turning to the right - 10 times.
- Mahi with bent arms in front of the chest - 10 times.
- Tilts the body forward - 10 times.
- Bending the body back - 10 times.
- Circular movements of the pelvis to the left - 10 times.
- Circular movements of the pelvis to the right - 10 times.
- Squat with arms extended forward - 20 times.
- Exercise on the press - lying on your back, raise your legs up - 10 times.
- Push-ups from the floor - 20 times.
- Twisting turns of the head to the left - 10 times.
- Twisting turns of the head to the right - 10 times.
- Restorative breathing: deep inhalation with the nose, slow exhalation with the mouth - 10 times.
After these actions, you can already go for a kilometer or two or take a walk in nature in the park and breathe in fresh air.
We play enthusiastically, or What does ORU mean in action?
Having done morning exercises, we recharge for a while. Then we take water procedures and vigorous we go to work or on other matters. But sometimes that 20-minute charge is not enough, especially for young people who have blood in their veins. And I want something else to enhance the effect on the body.
Here valuable tips of experienced people come in handy:
- If you are associated with physical work and spend time as a loader, then this in itself is great. Carrying bags, imagine this is a workout.
- If you have a sedentary office orgy, then after each hour of work at the computer or papers, get up and warm up. You can run for 10 minutes on the stairs from the first floor to the top and back. Or repeat the complex of gestures that you already know.
- In your free time during the lunch break, rest not lying in an armchair or on the couch, but play tennis, or even better, drive football.
- After work, go to the gym for just 1 hour. There work out on horizontal bars, uneven bars. Jump, run, push up with the barbell or shake the muscles on the simulators. The surge of tonus impulse that you receive will give you the power and ease to handle all your household chores.
Basketball, swimming, athletics and fitness, short-distance running, playing with a ball, spinning a hoop - such a pastime during daylight hours will help you strengthen physical health and improve your mood. And all this is called three letters - ORU, which means general developmental exercises.
Strengthen the load, or adrenaline rush
Well, if you have learned to live by the laws of active action, or maybe even enrolled in some section or health group, then it's time to congratulate you! Then you understand what the open switchgear means. But you can’t stop there. After all, in order to prolong an active existence, you need to diligently deal with your body. And here you can begin to undergo special training:
- If you go to the sports section, to fitness, aerobics or work out with weights (barbell, weights, dumbbells), then invite a personal master-mentor and train using a personal algorithm. Each person has his own load method.
- Increase your training time to 1.5-2 hours per day.
- Strengthen the performance of the "physics" gradually, without unnecessarily. Add power once a week or month. It is individual. For example, if today you lift the barbell 20 kilograms, then after 10-30 days add 1-2 kilos, if you are wrung out from the floor 20 times, then after 10-30 days go to 30 bench presses.
- Increase the mileage and running time a little bit. At the finish line, be sure to speed up to build stamina.
- Fix the result. To do this, work out the success achieved at the same level for a month.
There are many books on the subject of physical formation of the person, which comprehensively describe complex approaches along with the selection of coaching staff, and where the technique is completely open from the meanings of beginners, which means outdoor switchgear to professional forging of athletes.
