In Sport

Rules of the game of tennis. Simple and clear.

ml — Tue, 09 Jun 2026 06:11:40 +0000

Tennis seems complicated: an unusual score, dozens of lines on the court, serving rules. In fact, the basic rules are logical and can be mastered in one or two evenings. This article is for those who want to figure it out from scratch: before going on the court for the first time, before enrolling a child in a section, or just to understand the broadcasts on TV.

We will not overload you with the regulations of the International Tennis Federation (ITF) and the nuances of ATP and WTA tournaments. Just what you need to play the match calmly and not feel lost.

Briefly about the essence of the game

Tennis is a game in which two players (singles) or two pairs (doubles) throw a ball over a net using rackets. The ball must hit the opponent’s side within the court markings.

The goal is simple:to hit so that the opponent cannot return the ball according to the rules – to the correct area of the court, no more than one bounce from the ground.

Each successful play earns a point. Points are added up into games (games), games – into sets, sets – into match. The first one to win the required number of sets wins.One line diagram: court → net → rally → point → game → set → match.

Court and equipment

Dimensions and layout

A standard tennis court is rectangular. Length – 23.77 m. The width depends on the rank:

Discharge	Court width
Single	8.23 m
Paired	10.97 m

In doubles play, additional side lines are used – a corridor along the edges of the court. In singles, the ball is considered “inside” if it lands between the singles sidelines (they are narrower).

Main lines:

Base lines (back) – the back border of the court.
Side lines – left and right border.
Service lines are parallel to the net, at a distance of 6.40 m from it. Together with the sideline and the center mark, they divide the court into fourserving squares.
Center Mark – a short line on the baseline, extending towards the net. Divides the court in half widthwise.

Important: if the ball touches the line, it is in the court.The line enters the playing area.

Grid

The net is stretched in the middle of the court. The height of the columns is 1.07 m, in the center a little lower – 0.914 m. A ball that hits the net and does not fly over to the opponent’s side is considered a fault (except for special cases on the serve – more on that below).

Racket and ball

Racket – with a frame and strings, without strict weight restrictions for an amateur. The main thing is convenience and safety.

Ball – covered with felt, yellow (on amateur courts) or white (on traditional grass courts). For beginners, balls marked “for training” are suitable – they are softer and slower.

How points are calculated

Score in tennis is the most unusual thing for a beginner. But you can remember it in five minutes.

Points within a game

Instead of 1, 2, 3, 4, the system is used:

Points won	Declared as
0	“zero”
1	“fifteen” (15)
2	“thirty” (30)
3	“forty” (40)
4	game won*

* If the opponent has less than three points.

Example: the score30:15means that the server has two points and the receiver has one.

“Exactly” and “advantage”

If both players score three points (40:40), they announce“exactly”(deuce). To win a game, you need to beat your opponent bytwo points in a row.

If you win a point when the score is “exact”, you get an “advantage” (advantage).
You won one more thing – the game is yours.
Losed with an “advantage” – the score is “even” again.

Games and sets

The game is won by the one who first scores the required number of points, taking into account the “exactly” rule.The Set is won by the player who is the first to take 6 games with a difference of at least 2 games. Possible scores: 6:4, 7:5, 8:6, etc.

If the score in the set is 6:6, a tie-break (deciding draw) is usually played.

Match

Most amateur and tournament matches are played in best of two sets (a three-set match: 2:0 or 2:1). In men’s Grand Slam matches – up to three sets (up to five sets in a match).

Tiebreaker

When the score is 6:6 in the set, instead of a regular game, a special draw is played up to 7 points (with a difference of 2). The score is kept in the usual numbers: 1, 2, 3… The serve alternates in the established order (every two points).

A won tiebreak gives the set with a score of7:6.

Feeding – where it all begins

Each rally begins with aserve. The server stands behind the baseline and hits the ball so that it goes over the net and lands in the correct square on the opponent’s side.

Where to submit

The court on the receiving side is divided into two squares:

right square – when the server stands to the right of the center mark;
left square – when the server is on the left.

The serverchanges sides after each pointin the game. With “exactly” (40:40), the side depends on the total number of points played in the game.

Two attempts

Each serve is given two attempts:

First serve is usually stronger. Error – go to the second.
Second serve is more reliable.Fault – double fault, point to opponent.

Typical serving mistakes

the ball hit the net and did not fly over to the opponent’s side;
the ball lands behind the line of the service square or behind the side/base line;
the ball landed in the wrong square (for example, in the left one when the right one is needed);
the server stepped on or behind the line before hitting (foot-foul);

the server missed the ball or did not throw it correctly.

Who serves and how they change

At the beginning of the match, it is determined who serves first (by lot, guessing). Then the server changes after each game: he won the game on his own serve or accepted someone else’s – in the next game you (or your pair) serve.

The course of the rally: when the ball is “in play” and when it is not

After the correct submission, thedrawbegins. Players take turns hitting the ball over the net.

Main rules of the draw

The ball can bounce off the ground only once on the receiving side. You can shoot before the rebound (go to the net), after two rebounds it’s too late.

The ball must land within the lines (the line is considered “inside”).

You can hit only with a racket.You cannot throw, catch or toss the ball with your hands.

The ball can touch the net during the rally (not during the serve) and remain in play if it flies to the opponent’s side in the correct zone.

When the ball is out of play

landed over the line (out);

hit the net and did not fly over to the other side;

bounced twice on one side;

the player did hit before the ball bounced a second time;

the player hits the net with his racket, body or clothing during a hit;

the ball hit the player before it crossed the net to the opponent’s side.

Who wins a point in the drawing

The point is awarded to the one who was the last to play according to the rules, but the opponent made a mistake – he did not return the ball, sent it into touch, into the net, etc.

If the ball hits an opponent after flying over the net (on his side) – a point to the one who hit it.

Singles and doubles – what’s the difference

Court width

Insinglesplay is played on a narrow part of the court – between the inner side lines.

Inpaired – over the entire width, includingalleys (corridors on the sides). A ball that lands in the alley in a doubles match is in play. In singles – out.

Serve and receive in pairs

In a pair, one player serves the entire game, then in the next game, the server from the other pair serves. The partners alternateinduring the reception: one receives the serve in the right square, the other in the left (and change together with the server).

Who hits the ball

Any of the partners can hit any ball on their side. There is no “your zone is my zone” rule: the main thing is not to interfere with each other and not to touch the net.

How to win a point: cheat sheet

Short list – point is yours if your opponent:

did not return the ball before the second bounce;

sent the ball out (over the line);

sent the ball to the net and it didn’t go over;

made a double fault on serve;

stepped on or behind the line when serving (foot-foul);

hit the net with your body, racket or clothing;

hit the ball twice in a row (rarely, but it happens);

threw the racket and it hit the ball (considered a hit);

prevented you from calmly hitting (in some situations – by decision of the judge or by agreement).

Point to opponent – if any of these situations happento you.

A few important nuances for a beginner

Switch sides

Players change sides of the court:

after the first game;

further – after each odd game in the set (3rd, 5th, 7th…);

in tiebreaker – every 6 points;

between sets – with rest.

This is for fairness: the sun, wind and conditions are the same for both.

Breaks

Between sets – up to 90 seconds (at tournaments). There is a short pause between points. On an amateur court, no one clocks the stopwatch, but it is not customary to delay the game.

What not to do

Catch the ball with your handsbefore it goes over the line – the rally is still in progress.

Yelling and swingingwhile an opponent is hitting is a hindrance.

Argue “by eye”aggressively – in an amateur game they honestly re-serve or give a point to the opponent when in doubt.

Etiquette on the court

Tennis is a game with a long tradition of politeness. This is also important on the amateur court.

Respect for your opponent and others

Do not shout on adjacent courts during the game.

Do not walk behind a player who is preparing to hit.

Return the balls to the next court if they have gone there.

Congratulations on a good shot is normal and accepted.

Foul (ball hit player)

If you hit the ball and it flies towards the opponent at a dangerous height (especially in a pair – into the opponent’s partner), shout Foul! (or “Stop!”) – and replay the rally. Safety is more important than points.

Jump balls

The tournament is decided by a chair judge or an electronic system.

In an amateur game without a referee:

honesty is the main arbiter;

when in doubt, they often replay the serve or give a point to the opponent;

jumped balls on the line are a reason to respect someone else’s opinion, and not to start an argument.

Frequently asked questions (FAQ)

Is it possible to cross the line when serving?

No. The server’s feet must not touch or be behind the line until the ball is struck. Violation – foot foul, the serve is replayed (or counted as an error).

Does a ball hit the net and fly over to the opponent’s side count?

On serve – yes, this is “serve in touch” (let): the serve is replayed, the score does not change. An unlimited number of “flights” on one serve does not happen in amateur practice, but several in a row is the norm.In play – yes, the ball is in play if it lands in the correct zone.

What is “let” on serve?

The ball hit the net on serve and landed in the correct square. The serve is not counted, is not considered an error – they play again. On sensor courts this is often accompanied by an audible signal.

How long does the average match last?

Depends on level and format:

amateur match of three sets – 1–2 hours;

professional – from 1.5 to 5+ hours.

For the first game, allow an hour for warm-up and an hour for the match – this is enough.

Do you need to know all the ITF rules?

For playing with friends – no. The basic rules from this article are enough. Tournament details (timeouts, medical breaks, violation code) will only be needed when participating in official competitions.

Conclusion

The rules of tennis are built logically: serve to the desired square, hit the ball until the second bounce, hit within the lines – and count the points according to the 15-30-40 system. Everything else is details that come with practice.There is no need to cram 200 pages of regulations. Read the article, go out onto the court, play a few games – and the rules will become clear by themselves. ATP and WTA tournament details are not required for the first game.

Happy playing and happy drawings!

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How to learn to do pull-ups correctly

ml — Sat, 30 Aug 2025 07:16:16 +0000

We bring to your attention an introductory article about pull-ups, in which we will analyze as much information as possible about this exercise and at the end we will create a training program for entry-level athletes.

How many times should you be able to do pull-ups

There is no specific number of pull-ups, but when we talk about pull-ups on a horizontal bar with your own weight, then according to the number of repetitions we can distinguish 3 groups:

initial (from 1 to 10 repetitions in one approach)

medium (from 11 to 20 repetitions in one approach)

advanced (from 21 to 30 repetitions in one approach)

There is also a professional level, when the number of repetitions starts from 30, but we won’t talk about it today, as well as about intermediate and advanced.

Why does the professional level start at 30? Because absolutely anyone, regardless of gender and who has two arms, can learn to do 30 pull-ups. Even 20 times is not a lot, you can only boast of such a number of pull-ups in the yard in front of your buddies, and 30 repetitions is already a fairly ambitious goal after which you can consider yourself a pro in pull-ups.

What are proper pull-ups?

There is no such thing as proper pull-ups. Pull-up technique is a matter of debate, because different competitions and different sports have different conditions for performing this exercise. For example, in CrossFit, swinging is encouraged, but in other sports it may be prohibited.

For the purposes of this article, we will be looking at thegold standard of pull-ups.

What is the gold standard of pull-ups

The gold standard of pull-ups involves performing the exercise with strict technique, with maximum amplitude and involvement of the target muscles. This means that pull-ups should be performed without jerking or swinging, with the arms fully straightened at the bottom point and pulled up to neck level at the top point.

Main criteria for the gold standard of pull-ups:

strict technique –no swinging, jerking or cheating (using other parts of the body, such as legs to help lift)

full amplitude – full straightening of the arms at the lowest point and pulling up to neck level at the highest point

involvement of target muscles – emphasis on working the back and biceps, and not on other muscle groups or inertia. Focus on technique and work mouse ts

control –slow and controlled lowering

The gold standard of pull-ups is very important for beginners because it:

effective –this is the correct technique that ensures maximum activation of the target muscles, which leads to increased endurance and strength. Improving the technique allows you to increase the number of repetitions and in the future perform more pull-ups using other techniques or, in general, other elements on the horizontal bar (power outputs, rivets, etc.)

safe –avoids jerking and swinging reduces the risk of injury

These two points are quite enough for you to choose this particular pull-up standard for yourself.

How to “put” your hands on the bar
eading –>
When we talk about the gold standard, the grip of the bar should be from above – this is when you, as it were, cover the bar from above with your palm.

The width of the distance between the palms is individual and depends on the anthropometric characteristics of the athlete. The width between the palms should be such that at the top point of the pull-up the forearms are approximately perpendicular to the bar:

How to learn to do 10 pull-ups

The above was introductory information that you need to know if you want to quickly, correctly and effectively learn how to do pull-ups. Now let’s move on to the most important

thing – how can you learn to do pull-ups?

If you follow the recommendations from this article, you can learn how to do pull-ups correctly. Even if you are an experienced athlete who can do more than 10 pull-ups, you can also find useful information here and improve your performance.

In order to progress in pull-ups, you need to do pull-ups! Amazing, right? No plank holding exercises, biceps curls or other related exercises have any effect on the progress in pull-ups. Because holding the plank improves the duration of holding the plank, and swing biceps – strengthens the biceps. The pull-up program will be at the bottom of the article and can be performed either on training days in conjunction with other exercises, or on days off from your main sport, if you have one. You must understand and accept that a pull-up is a complex exercise in which several muscle groups are involved in the work sequentially at the required time. Pull-ups are a unique biomechanical exercise that cannot be compensated for by anything.

Before you start doing pull-ups, it is advisable to warm up, and if you are 30+ years old, then this is even necessary. Rotate your arms to warm up your shoulders, elbows and hands. Slight bends to the sides. If you have a loop (green), then warm up your biceps.

When doing pull-ups, elbows and shoulder ligaments often suffer. We do a good warm-up warm-up, but not so much that you get tired. 10 minutes should be enough to warm up. If you do pull-ups on a day with other types of training, for example, after a run, then your body is already warmed up and, in principle, you can skip the warm-up stage.

The pull-up program includes only 2 types of exercises:

regular pull-ups

pull-ups with rubber

The pull-up rubber is the tool that you need to purchase. Because if you do pull-ups from 1 to 10 times, then doing pull-ups with your own weight is a priori difficult for you and it’s possible to build training only with this load, but it won’t be entirely rational. It is more correct to use both complex types of load and medium and light ones. If you do 1 to 5 pull-ups, you can’t do without elastic bands at all. If you value your time and want to quickly pass the mark of 1-10 pull-ups, then, excuse me, you’ll have to fork out the cash.

After warming up, exercises with rubber bands always come first. Approach the horizontal bar and attach the rubber in the center of the crossbar. We stand with both feet in the rubber, grab the bar with both hands, and only after that we begin to do pull-ups. The difficulty here lies in selecting a horizontal bar with a comfortable height. We will not reveal all the nuances of working with elastic bands for pull-ups here; you’d better watch the video on this topic at the end of the article.

Before starting the program, it is important to do one set of maximum pull-ups to determine your level. Additionally, this measurement must be taken after 5 weeks of training. When changing this indicator, select the appropriate program.

There are 3 very important points:

During a 5-week cycle, you can’t make the tires any more complicated. If it is light, we still complete the cycle with it

both with rubber and without weight – you need to do an explosive dynamic pace. No slow pull-ups or slow drops. They quickly rose, tucked their chin, lowered in a controlled manner, hung for half a second or longer, and repeat. Of course, the body should be straight: without bending or bending the legs

rest between sets

Why you need to do dynamic pull-ups

When you work in dynamic mode, then, depending on your neuromuscular efficiency, the entire muscle contracts as much as possible. This leads to higher work efficiency and progress.

ding has-text-align-center”>Rest between sets

After you have completed a set, you need to rest forsufficient time. You need to rest for 4 minutes, so we rest for 4 minutes. Avoid clogging, avoid pump (a feeling of swelling and tightening of muscles after physical exercise). None of this should happen. Rest between sets is very important. The minimum rest should be 2 minutes and on average up to 6. See how you feel. Rest, naturally, should be active: we walk, rotate our shoulders, bend over,not sit. During this time, the breakdown products of muscle activity should leave the muscles that you just loaded.

Important points in pull-ups

That’s all! Now you do a control measurement, then select a program for your measurement and begin progress.

Keep in mind that pull-ups are an exercise in which you can vary both the purity of the lift and the height of the lift, both the inclusion and exclusion of footwork from the exercise. You can do pull-ups either dirty or clean. What you cannot do is increase the time under load, that is, you cannot greatly increase the lifting phase or lowering phase. Important:

explosive pull-up

controlled lowering

the program is designed for a pronated grip (from above)

If you do about 3 perfect pull-ups, then, roughly speaking, you can do 5 dirty ones. Accordingly, if you do 10 dirty pull-ups, then you might think that this program is not for you. But at the same time, you can do 7 perfect pull-ups, then take this number as a measurement and you can use the program.

This program will help 99% of athletes. If for some reason this program does not help you, then congratulations, you are a unique person!

Thank you all for your attention and good luck in your progress!

How to properly use a pull-up band

Pull-up program for athletes who can perform one pull-up

Below is a 5-week program to increase the number of pull-ups. This is a program for athletes who want to increase their pull-ups up to 10 times and achieved 1 pull-up in the control measurement. At the end of the 5-week cycle, you need to take a second control measurement and select the following table depending on your indicators. A more detailed description of the program can be found [here].

Week Day of week Load Number of pull-ups Sets
1 Monday Rubber 2 3
Thursday Rubber 2 4
2 Monday Rubber
Wednesday Rubber 2 2
Own weight 1 1
Friday Rubber 2 6
3 Monday Tires 2 3
Tare weight 1 1
Wednesday Rubber 2 2
Deadweight 1 1
Friday Rubber 2 6
4 Monday Rubber 3 4
Thursday Rubber 2 6
5 Monday Tires 3 4
Tare weight 1 2
Thursday Tires 3 6
Tare weight 1 2

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Healthy sleep: The key to well-being and energy.

ml — Wed, 14 Feb 2024 03:41:22 +0000

Sleep plays an incredibly important role in our lives, having a profound impact on our physical and emotional health. Maintaining a healthy sleep schedule not only helps us feel more alert and energetic, but also strengthens our immunity, increases productivity and improves our mood. In this article, we’ll look at important aspects of healthy sleep, including its importance for children and adults, recommended times and conditions for achieving the best rest, and sleep preparation techniques and nutritional recommendations for improving sleep quality.

Sleep for children and adults: What’s the difference?

Children and adults require different amounts of sleep depending on their age and physiological needs. Newborns and infants require significantly more sleep compared to adults. Typically, newborns sleep between 14 and 17 hours during the day, slowly reducing this time as they grow older. Adults are recommended to sleep on average from 7 to 9 hours a day. This period provides our body with enough time to recover and renew.

Recommended sleep time

The optimal time for sleep may vary depending on individual preferences and circumstances, but there are general guidelines that can help ensure better rest.

Bedtime: Experts recommend going to bed about 7-9 hours before your scheduled wake-up time. For example, if you plan to wake up at 7 am, it is better to go to bed between 10 and 11 pm.

Wake-up time: It is important to strive for a regular sleep schedule, including a wake-up time. Waking up at the same time every day helps regulate the body’s circadian rhythm and improves sleep quality.

Sleep DurationA different number of hours of sleep is recommended for children depending on their age. The older a person is, the less time he needs to sleep. For adults, it is recommended to sleep 7 to 9 hours a night for optimal recovery.

Desirable sleeping conditions

In addition to determining the right time for sleep, it is also important to

provide comfortable conditions for quality rest.

Room temperature: The ideal temperature for sleeping is usually between 18 and 22 degrees Celsius. A moderately cool room can help improve sleep quality by preventing heat loss and discomfort.

Ventilate the roomin which you are going to spend the night. Fresh air also affects falling asleep and sound, quality sleep.

External noise: Avoid noise and other external stimuli that may disturb your sleep. It may be helpful to use white noise or headphones/earplugs for sleep to create a calm atmosphere.

Relaxing music or mantras will help you put your thoughts in order and prepare for a peaceful sleep.

Pillow and Bed: Choosing the right pillow and mattress plays a key role in ensuring proper body support and a comfortable sleeping position. Individual preferences may vary, but it is important to select bedding items that will provide optimal support and comfort.

Getting ready for bed: Key tips

Getting ready for bed plays an important role in creating favorable conditions for quality and relaxing rest.

Establish Be

dtime Rituals: Give your body a signal that bedtime is approaching by creating rituals, such as reading a book, taking a warm bath, or meditating. This will help your brain and body switch into relaxation mode.

Relaxation Practices: Try relaxation techniques such as deep breathing, yoga, or progressive muscle relaxation to reduce stress and tension before bed.

Create a comfortable atmosphere: Ensure a quiet and peaceful environment in the bedroom, making sure the lights are dimmed and the room temperature is comfortable for you.

The influence of sports on sleep

Regular physical activity promotes deeper and better quality sleep. Exercise, especially in the morning and afternoon, can help improve sleep quality, reduce the time it takes to fall asleep, and reduce the likelihood of waking up during the night. However, you should avoid intense workouts before bed, as they can increase adrenaline levels and make it difficult to fall asleep.

Massage and bath

Massage: A relaxing massage before bed can help relieve muscle tension and stress levels, preparing you for deep rest.

Warm Bath: Taking a warm bath before bed helps relax muscles and reduce stress levels, which can make falling asleep easier and more natural.

Foods and vitamins that promote sleep:

The way you eat before bed can have a significant impact on the quality of your rest.

Meal Timing: Try not to eat heavy meals 2-3 hours before bed to give your body time to digest. A light snack containing protein and carbohydrates may be bene

ficial.

Best Foods for Dinner: Choose light and easily digestible foods such as chicken, fish, vegetables, fruits and grains. They may help improve sleep quality.

Sleep Vitamins: Certain vitamins, such as vitamin D, vitamin B6 and magnesium, can help regulate sleep. Consider taking extra vitamins or talk to your doctor.

Foods that have a beneficial effect on sleep: bananas, warm tea with honey, mint and lemon balm, warm milk with honey, walnuts and almonds

We also recommend watching a video about healthy sleep from Dr. Komarovsky:

Proper sleep preparation, including creating a comfortable environment, establishing rituals and healthy eating habits, plays an important role in ensuring quality and complete rest. Regular relaxation practices, as well as the use of appropriate bedtime preparation techniques, can help improve the quality of your sleep and ensure healthy results for your body and mind.

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Сообщение Healthy sleep: The key to well-being and energy. появились сначала на In Sport.

How to form correct posture and correct spinal curvature?

ml — Mon, 02 Mar 2020 15:21:26 +0000

PROFESSIONAL APPROVED

(yoga trainer: O. Dotsenko)

Straight posture not only gives you self-confidence, but is also the key to the proper functioning of the entire body. After all, the spinal column is the core that unites all the organs and systems of our body. But, unfortunately, we pay unforgivably little attention to the condition of this rod. But in vain! According to statistics, 85% of the world’s population have some kind of problem with the spine. Slouching, drooping and rounded shoulders, and a tilted pelvis indicate poor posture. What does this mean? Now we’ll tell you!

Consequences of spinal curvature

The most common posture disorders are:

pain in the back and cervical region

chronic fatigue

pressure differences

frequent headaches

shortness of breath,

irritability

closedness.

If we stubbornly ignore problems with the spinal region, this can provoke the development of more serious pathologies. We list the main ones:

Scoliosis is a lateral curvature of the spine (this pathology is observed in one degree or another in every third person).

Osteochondrosis – characterized by abrasion of intervertebral discs, joints, ligaments.Untimely treatment of osteochondrosis most often becomes the cause of the development of intervertebral hernia.

Lordosis is a curvature of the spinal column, in which it bends forward.

Kyphosis is a pathology opposite to lordosis, which is characterized by stooping and “rounded back” syndrome.

The conclusion is obvious: in order for our body to work like a Swiss watch (or almost the same), it is extremely important to monitor your posture. At the same time, it is not enough to walk with your head held high and your back straight. It is necessary to form correct posture every day while walking, sleeping and sitting at the workplace.

Walking posture

With proper walking we:

Straighten your back.

We move our shoulders back without putting any effort (you shouldn’t arch your back too much, so as not to overstrain the muscle corset).

Keep your shoulders horizontal at the same level.

Start the step from the heel and smoothly roll onto the toe.

Look in front of you (the chin should be in a plane parallel to the ground).

We monitor the position of the body: the stomach is pulled in, the buttocks are tense and form one line with the spine.

Carrying heavy packages? Distribute the weight so that the load on both hands is equal. Carry a bag on one shoulder? Follow the rules below to reduce the load on your spine and prevent the development of its curvature. Better yet, reconsider this habit, otherwise you may develop scoliosis.

Alternate your shoulders: today “walk” the bag on your right shoulder, and tomorrow on your left.

Choose models with wide straps, thanks to which the weight is distributed more correctly and there is less pressure on the shoulder muscle.

Make sure that the bag with all its contents weighs no more than 5 – 10% of your body weight. Doctors do not recommend carrying more than 2–3 kg of “vital” things in your bag.

Wear shoulder bags diagonally (in other words, over your shoulder). This solution allows you to more evenly distribute the pressure between the shoulder and torso.

In general, orthopedic doctors advise giving preference to backpacks, when worn, the load on the back and spine is distributed as evenly as possible.There are several points to consider:

you can wear a backpack either from the back or from the front, but it is better to alternate between these two options;

backpack straps should be adjustable, wide and soft;

it is better to choose a frame that will keep its shape;

when worn, the backpack should fit against your back and not dangle from side to side with each step.

Do you carry not only backpacks and bags on your shoulders, but also children? Be prepared for the fact that sooner or later muscle overstrain of the back and prolonged stress on the intervertebral discs will lead to the development of spinal diseases. Dedicate no more than an hour a day to this favorite activity for children to avoid negative consequences for the lumbar region. Pregnant women should pay special attention to their spine. It is this part of the body that bears a huge load during this period.To maintain a regal posture and avoid back pain during pregnancy, follow our recommendations:

Watch your weight: the larger it is, the harder it is for the spine to cope with its functions.

Wear a special maternity bandage if necessary.

Dedicate 15 minutes daily to morning exercises.

Do not wear high-heeled shoes.

Avoid standing for long periods.

Sleep on a medium-firm mattress with a pillow between your legs. For what? You will learn about this by reading the article to the end.

These tips will help strengthen your back muscles and reduce stress on your spine.

How to sit correctly?

How much time do you spend in front of a monitor screen: 4, 8 or 12 hours? Are you sitting correctly? Hardly! Result: poor posture and problems with the spine.

How to sit at a computer desk correctly?

Straighten your back and lean on the back of the chair (there should be no bending of the body either forward or backward).

Lower your shoulders and move them back.

Keep your head straight (gaze is directed in front of you).

Bend your elbows at right angles.

Place your hands and forearms on the same line.

Spread your legs shoulder-width apart and bend your knees at an angle of 90°. It is important that the feet are parallel to each other and the entire surface is on the floor. If necessary, use a footrest to comply with these rules.

Do not bend your legs under you or throw them over one another.

Pay attention to the neck, which in the correct position should be an extension of the spine.

Tighten your abdominal muscles a little.

If you are in the correct sitting position, your body will rest on your buttocks and heels.

Have you already straightened your back while sitting in front of the monitor screen and reading an article? Great! At first, it is unlikely that you will be able to sit straight. Tired of keeping your back straight? Walk around, warm up, stretch your arms up. This will help relieve the back muscles.

Correct sleeping position

Not only the quality of night sleep and the feeling of vigor in the morning, but also the condition of the spine depends on the position in which you sleep. At night, our body rests and recovers, and the spinal region is no exception.

Sleep on your side to ensure maximum relaxation of your cervical and lumbar muscles. And to give the spine a natural curve, bend your legs slightly, while keeping your back straight. Better yet, place a pillow or bolster between your legs. This will reduce pressure on the spine and relieve back pain. If you like to sleep on your back, place a small pillow under your knees or lower back.But doctors do not recommend sleeping on your stomach, since in this position the neck, shoulders and pelvis take an unnatural position, which significantly increases the load on the spinal column and disrupts posture. It is important not only how we sleep, but also what we sleep on. Which mattress is better to choose – soft or hard, in order to get enough sleep and not harm the spine? First of all, the mattress should be comfortable for you. You can listen to the opinions of hundreds of specialists and doctors and buy the most expensive mattress. But if it doesn’t suit you, then in the morning you will wake up lethargic, tired and irritable. Perhaps such a mattress will be beneficial for your spine, but it’s unlikely for your psychological state! In general, doctors agree that the best option for healthy and sound sleep is a medium-hard mattress. It can “adapt” to the anatomical curves of your body, but not so much as to allow curvature of the spine during rest. A mattress that is too hard can impair blood circulation and cause back pain. If your mattress looks more like a feather bed, expect problems with your spine. Why?Shoulders and hips, sinking into the mattress, disrupt the natural curve of the spine. Now we know how to walk, sit and sleep correctly so that our posture is always smooth and beautiful. But what to do if it was not possible to avoid problems with the spine? Will massage, running, exercises on the horizontal bar help? Let’s try to objectively understand this difficult issue.

Massage for spinal curvature

Back massage helps strengthen muscles and reduce their tension, thereby reducing pain in the lumbar region. The main thing is to visit an orthopedic doctor before a massage course, since this procedure for spinal curvature has its own characteristics.

Massaging movements should be smooth and soft.

There should be no intense pain during the procedure.

After the massage, the patient should experience warmth in the areas where the muscles are affected and pleasant relaxation.

Therapeutic and preventive massage is carried out 2 – 4 times a year in courses of 8 – 12 sessions.

Running for scoliosis

For a healthy person running is an excellent prevention of the development of osteochondrosis and other pathologies of the spine. But if you have already been diagnosed with scoliosis (especially grade 3 or 4), or you constantly experience back pain, you will have to give up running. Why? Firstly, during running (or rather, in the landing phase), our weight increases 5 times, and this is too much load for a sick spine. In this regard, it is necessary to observe correct running technique. Every person needs to run correctly, even if your spine is fine. Secondly, the vibrations that occur during landing are partially damped by the intervertebral discs. With curvature of the spine, the discs not only fail to cope with this task, but are also subject to even greater pinching and abrasion.It is worth recalling the correct selection of running shoes.

For the same reasons, when there is a pronounced violation of posture, jumping on a trampoline is contraindicated. With a mild degree of curvature of the spine, running is allowed, subject to several rules:

Mandatory warm-up before the race.

Short distances (up to 500 m).

Running on soft treadmills, dirt or grass.

Use shoes with shock-absorbing thick soles.

Doctors recommend that patients with bad backs replace running with Nordic walking, which involves the use of special poles to provide additional support. Thanks to the sticks, the load on the curved spine is reduced.

Strength exercises for scoliosis

Any orthopedic doctor and instructor in the gym will tell you that curvature of posture is a direct contraindication to performing strength exercises. Only a straight spinal column is able to withstand intense compressive pressure. It is typical in particular for squats with a barbell on the shoulders and deadlifts. By ignoring this prohibition, instead of a beautiful and fit body, you risk getting pinched nerves, constant back pain and vertebral displacement. Forget about full-range deadlifts, squats and bend-overs with heavy weights, standing presses, lunges and lying leg curls until you correct your posture.To strengthen the muscle corset, stretch the vertebrae and form the correct spinal column, it is recommended to perform the following exercises:

Pulling up and hanging on a horizontal bar or on gymnastic rings.

Raising legs straight or bent at the knees while hanging.

Plank exercise (the side plank is especially useful, helping to get rid of protruding shoulder blades, stoop, kyphosis).

The “boat” exercise, familiar from childhood.

Push-ups or on parallel bars.

Pancake or dumbbell rows in an incline position.

Hyperextension is an exercise aimed at developing and strengthening the back muscles.

Useful exercises for the back:

Important! If during the exercise you experience pain or discomfort in the back area, exclude it from the training process.Believe me, training through pain will not be beneficial at best, and at worst it will harm your health. Have fun and take care of your spine from a young age if you want to live a long and active life filled with bright colors!

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Combinations of punches in Thai boxing.

ml — Tue, 04 Feb 2020 06:51:09 +0000

Knockout series in martial arts.

V. Dunets (Thai boxing coach) and A. Abdullaev (Taekwondo coach) demonstrate working techniques for working with a series of strikes.

Warm up, stretch and get started.

Don’t forget to first probe the enemy and make single strikes for reconnaissance. After all, when you understand how your opponent works, you can more successfully choose a combination against him.

Let’s see below how to do combinations of blows correctly:

P.S:
Keep your hands up for protection. When a kick is thrown, you should not make a compensating throw of the arm. Defend yourself, return your hands to defense.

Independent practice and training of basic kicks.

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How to use your hands on a punching bag without a trainer?

ml — Wed, 30 Jan 2019 07:38:48 +0000

Exercises on punching technique.

Independent training and punch training on a bag.

Vitelii Dunets (Thai boxing coach) explains all the nuances in detail and clearly.

How to do it and what not to do? Ligaments, series of blows, and much more.

You can watch all this in the video below:

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Running with weights. Why and what do you need to know?

ml — Wed, 26 Dec 2018 06:57:18 +0000

We have already written about how to run correctly. But is it worth running with weights or additional load? Let’s figure it out. Running with weights is a regular run with additional load on the arms, legs or body. What is used for weighting

Arm cuffs or dumbbellsshift the body’s center of gravity and work more of the muscles in the arms, shoulders and upper back. They help develop static strength and endurance of the arm muscles, primarily the biceps.

Leg cuffs load not only the leg muscles, but also the muscles along the spine and abdominal muscles. A weight vest enhances the cardio effect during a run and increases endurance.

Weighted belt pumps up the muscles of the legs, buttocks, lower back, and abdomen. In most cases, this is the most natural way to maximize your workout because the added weight is not applied to moving limbs, does not affect running technique like leg or arm weights, and does not restrict movement like a weighted backpack can.

Backpack is suitable for long-distance running. A specialized backpack differs from a regular backpack in that it has good ventilation and moisture removal, secure fit on the chest and waist, and full fit of the straps to the body.

Weight of weights

All weights are made of wear-resistant material and filled with metal plates, granules (shot) or sand. Loads up to 1 kg are more often used for dynamic training or weight loss. Medium weight (1 – 2.5 kg) is used for long runs, endurance training and to increase speed. Weights over 2.5 kg are used after 2-3 years of stable training in jogging or on a treadmill. To avoid injuries and health problems, it is better to start jogging with weights with light weights. The load can be increased no earlier than 3 weeks and no more than 500 g. And the maximum weight of such equipment should not exceed 5% of the runner’s body weight. Running technique and safety

The technique of running with weights changes: short, low steps, the inertia of the body is felt differently, bending the body forward is more difficult.Therefore, you first need to work out the correct running technique without a load, and after at least six months of regular training, you can try adding additional weight. The following rules will help prevent injuries and joint problems while jogging with weights:

the entire surface of the foot should touch the ground, keeping your back straight.

Do you experience shortness of breath, rapid heartbeat, or feel tired? It’s too early to start running with weights. But if you want to enhance the effect of your workout by adding weights, start with walking! It will help you better adapt to the load.Later, you can start shuttle running with cuffs and dumbbells to prepare your knees.

warm-up with weights before the main workout is required!

Be sure to alternate walking and running with additional weight with days of rest.

The duration and distance of a loaded run should be half as long as usual.

It is important that the cuffs, vest, and belt fit snugly to the body and do not rub.

choose shoes that are as comfortable as possible with increased shock absorption.

if necessary, use elastic bandages and knee pads.

The benefits of running with added weight

the body’s endurance increases,

explosive and pushing power of the legs increases,

the duration and distance of jogging is reduced, and the effect of training increases,

muscle and bone tissue grows

ligaments, tendons, as well as the cardiovascular and respiratory systems are strengthened

calorie consumption increases

all muscle groups are pumped evenly and the body contour improves.

successfully overcomes the plateau effect – a phenomenon when the usual training ceases to produce the desired results.

Disadvantages of running with weights

leg muscles do not relax during flight

no relaxation of arm, neck and facial muscles,

possible spinal injuries due to the heavy weight of the weighting agent

increased impact load on the knee joints, Achilles tendon

contraindicated for varicose veins, diseases of the cardiovascular system, musculoskeletal system, urolithiasis, rehabilitation period after operations, injuries,

Running with weights is a controversial type of training.It can increase the impact of training and achieve impressive results in a shorter time, but it can also serve as a catalyst for the development of health problems that were hidden before. Balance in everything is the main rule of any training. By overloading the body, you can take yourself out of the normal state for several weeks; but, on the other hand, for those who are constantly looking for the limits of their own capabilities, this method of loading will help them get closer to them faster. Listen to your own body, get a medical examination if necessary before experimenting with additional stress. Your health is more important than quick results!

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Treadmill. Comparison of treadmill with running and orbitrek.

ml — Thu, 18 Oct 2018 07:42:00 +0000

Running droshky

Nowadays, treadmills are found not only in gyms, but also in medical, educational institutions and even at home.

How did the treadmill appear?

It turns out that its prototype was originally a huge wheel driven by walking people. Such wheels were often used in mills, spinning mills, and for drawing water. By the way, the name applied in English to the treadmill “treadmill” originally meant that same “agricultural” wheel – a treadmill. In 1818, the oldest device was given new life as a “stepping track” in British prisons. In 1875, the treadmill appeared in the form of a looped conveyor belt. And in 1952, such a conveyor belt marked the beginning of the emergence of treadmills as exercise equipment.

What is the essence of a treadmill?

Today, there are 2 main types of treadmills: mechanical (the track belt moves due to pushes from the legs) and electric (driven by an electric motor).

As has already become clear from history, the treadmill is, first of all, a very effective cardio trainer. At the same time, it also helps:

strengthen the muscles of the back, abdomen and, of course, legs.

lose excess weight. An hour of intense running burns up to 750 kcal.

develop the body’s endurance, which means increase energy and improve performance.

Nowadays treadmills are equipped with a function for counting heart rate and calories burned. They are also equipped with computer programs that regulate speed, distance length, and even “build” obstacles in the form of hilly terrain.

But what about the usual running in nature?It takes place, if only because it has a number of differences from a treadmill: step size, different biomechanics of pushing off the foot and the body’s adaptation to acceleration, different intensity of exercise due to uneven surfaces and weather conditions, running in nature is somewhat harder to do, but also more enjoyable due to the diversity of the landscape.

Comparison of a treadmill, running outside and orbitrek

All three types of activities undoubtedly have their pros and cons.This table will help you determine them:

Comparative characteristics

Treadmill

Outdoor running

Orbitrek (ellipsoid)

Cardio ★★★★★ ★★★★★ ★★★★☆

Load on the knee joint and ligaments ★★★★☆ ★★★★☆ ★☆☆☆☆

Feeling of overall load ★★★★☆ ★★★★★ ★★★☆☆

Combining load types ★★★☆☆ ★★★☆☆ ★★★★★

Resistance adjustment ★★★★★ ★★★☆☆ ★★★★★

Change speed, dynamism ★★★★★ ★★★★★ ★★★★☆

Using the back muscles ★★☆☆☆ ★★★☆☆ ★★★★☆

Using arm muscles ★★☆☆☆ ★★☆☆☆ ★★★☆☆

Accounting for biomechanics ★★★☆☆ ★★★★★ ★★★★☆

Upward movement ✓ ✓ ✓ (in expensive models)

Running with a load – ✓ ✓

Reverse – ✓ ✓

Changing step length only in expensive models ✓ only in expensive models

Approximate energy consumption (kcal/hour) 800 1000 600

Weight limit 150-180 180 150

Injury hazard ★★★★☆ ★★★★☆ ★☆☆☆☆

Contraindications ★★★☆☆ ★★★☆☆ ★☆☆☆☆

Choosing a treadmill for training at home:

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How and what to run in in winter and in cold weather?

ml — Thu, 04 Oct 2018 10:18:40 +0000

PROFESSIONAL APPROVED

(athletics coach Alexander Khadyko)

There is no need to give up jogging during the cold season. Vice versa! Running is extremely useful at this time! Consider for yourself:

Cold air contains more oxygen.This means that our body will receive it in greater quantities;

in frosty weather, blood thins, which reduces the risk of its stagnation, formation of blood clots, blockage vessels;

the functionality of the respiratory tract increases (the volume of the lungs becomes larger, and the lung walls become thicker);

excellent hardening of the body and strengthening of the immune system;

a surge of strength, energy and positivity for the whole day due to the presence in the frosty air of a large number of air ions – negatively charged particles.

The main thing is to follow all the rules

A warm-up at the beginning of the run and a cool-down in the form of stretching exercises at the end are required.

Winter running should not be fast.

You need to breathe naturally while jogging, as convenient as possible: through your nose or mouth. The main thing is not to take deep breaths in frosty air.By the way, the harm from mouth breathing when running in the cold is a myth and nothing more.

We do not run in cold weather -25-30°C, in strong winds or heavy wet snowfall.

Choose the right and short route without icy paths, steep ascents and descents.

After running, we go to a warm room. We immediately take off our sports clothes to avoid hypothermia and take a warm shower.

Regarding how to run correctly, we have an interesting article about running technique.

How to dress for running in winter?

However, rules are not everything. We pay special attention to the correct equipment for running in winter. We put on clothes in several layers. This way we will ensure good thermoregulation and will not become overcooled. It is better to choose the First layer for winter jogging from a special thermal fabric. It retains heat perfectly and does not get wet from sweat. Cotton clothes should absolutely not be worn in the cold! It quickly becomes wet. It’s fraught with a cold!The Second layer for the top is a light sports vest/windbreaker with an insulated insert on the chest, if it’s down to -5°C outside. The best clothing for your legs in this weather is tights. They breathe well, do not get wet and protect from the wind. In addition, they provide a compression effect and general muscle support. We insulate ourselves with shorts on top. A fleece tracksuit can serve as a replacement for the above. The third layer is required at temperatures below -5-10°C. A sports jacket or suit in bright colors with a water-repellent and windproof top layer is suitable.

We choose high Socks for winter running in order to protect the ankle from injury to the Achilles tendon. Sneakerswe select from the winter collection of sports shoes. In it, the sole will not slip and freeze in cold weather, the upper has moisture-proof properties, and a whole heat exchange system has been thought out inside to prevent hypothermia. We protect our hands with gloves made of natural materials, or even better – with mittens. They keep your hands warm longer.Experts do not recommend pulling the sleeves of a sports jacket over your hands. This restricts movement and causes discomfort while running. On your head we put on a warm headband or “earphones” in cool weather and a cap, buff, or balaclava in cold weather. A hood is always advisable for protection from wind and precipitation.

So, running in winter is not only useful, but also very pleasant! Just remember these simple rules for your own safety. Let’s run!

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Let’s do bitsukha! How to effectively pump up your biceps?

ml — Thu, 20 Sep 2018 13:17:17 +0000

The biceps is a large, but not the largest muscle located on the front of the shoulder. The main role of the biceps is to bend the arm at the elbow joint and rotate the hand.

How to build biceps?

It is optimal to pump your biceps 2 times a week. The rest of the time we give the muscle rest; it is during rest that it grows. Remember:

To increase the volume of the arms, we increase the number of repetitions of one exercise in one approach to 8-12 times. 2-3 sets will be enough for the first time;

to increase biceps strength, 6-8 repetitions in one approach are enough (2-3 sets in total), but with heavy weights.

The rest between sets should be as short as possible. To increase volume, you need to start small, adding 2 kg every 2-3 sessions. About once every 3-4 classes we select a different type of load. For example, we replace barbell lifting with pull-ups on a horizontal bar or variations of arm curls with dumbbells.

Secrets of the effectiveness of biceps training

Brazilian scientists conducted an experiment to identify an exercise that “gives” super volume to the biceps. 22 experienced bodybuilders took part.Sensors were attached to them to measure the load on different parts of the biceps muscle. The last place in terms of effectiveness was taken by lifting the bar on the “Scott bench” due to the too small amplitude of movement. The victory went to the basic exercises (see below).

Basic exercises include:

lifting barbells and dumbbells for biceps in a standing position

pull-ups with a reverse narrow grip on the bar,

“hammer” for biceps while standing

Priority is often given to standing biceps curls. This exercise makes your biceps wider, tighter and adds mass in the best way possible. Isolation exercises are also very effective, but only after performing basic exercises.These include concentrated arm curls, arm extensions on an inclined bench with dumbbells, as well as those performed on a Scott bench: dumbbell biceps curl and biceps curls barbellwith a narrow or wide grip.

To avoid disappointment in pumping up your biceps, you need to remember:

genetics. Large-boned people have a larger percentage of muscle mass than thin people. This means that volume growth will be achieved at completely different rates.

uniform load on the muscles of the shoulder and forearm. Otherwise, pain and even temporary restriction in movement may occur.

the use of productive pumping (training with heavy weights in an intensive mode and a large number of repetitions) as a complement to strength load.Otherwise, the increase in volume will be equal to the increase in the volume of intercellular fluid.

technique and conscious execution of exercises.

mandatory warm-up before training

With proper pumping of the biceps, like other muscles, there will be no quick results. We train hard and patiently. This is the only way the muscles will maintain their volume longer even after stopping exercise. Happy training!

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Week	Day of week	Load	Number of pull-ups	Sets
1	Monday	Rubber	2	3
1	Thursday	Rubber	2	4
2	Monday	Rubber
	Wednesday	Rubber	2	2
	Wednesday	Own weight	1	1
	Friday	Rubber	2	6
3	Monday	Tires	2	3
	Monday	Tare weight	1	1
	Wednesday	Rubber	2	2
	Wednesday	Deadweight	1	1
	Friday	Rubber	2	6
4	Monday	Rubber	3	4
4	Thursday	Rubber	2	6
5	Monday	Tires	3	4
	Monday	Tare weight	1	2
	Thursday	Tires	3	6
	Thursday	Tare weight	1	2

Comparative characteristics	Treadmill	Outdoor running	Orbitrek (ellipsoid)
Cardio	★★★★★	★★★★★	★★★★☆
Load on the knee joint and ligaments	★★★★☆	★★★★☆	★☆☆☆☆
Feeling of overall load	★★★★☆	★★★★★	★★★☆☆
Combining load types	★★★☆☆	★★★☆☆	★★★★★
Resistance adjustment	★★★★★	★★★☆☆	★★★★★
Change speed, dynamism	★★★★★	★★★★★	★★★★☆
Using the back muscles	★★☆☆☆	★★★☆☆	★★★★☆
Using arm muscles	★★☆☆☆	★★☆☆☆	★★★☆☆
Accounting for biomechanics	★★★☆☆	★★★★★	★★★★☆
Upward movement	✓	✓	✓ (in expensive models)
Running with a load	–	✓	✓
Reverse	–	✓	✓
Changing step length	only in expensive models	✓	only in expensive models
Approximate energy consumption (kcal/hour)	800	1000	600
Weight limit	150-180	180	150
Injury hazard	★★★★☆	★★★★☆	★☆☆☆☆
Contraindications	★★★☆☆	★★★☆☆	★☆☆☆☆