ORU or General Developmental Exercises - everyone needs them. Children grow into adults, their muscles and bones get stronger with age. But in order for the human skeleton to perform its functions for a long time and the muscle mass to be in good shape, it is necessary to exercise every day. And this, in fact, is nothing more than the initial developing mechanism of the movements of the whole body, or, simply speaking, the ORU complex.
Warming up in the morning after sleep
You can't do 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, overstrain. This rule applies to all sports and to an active lifestyle in general. In the morning, be sure to do at least 15-20 minutes of the outdoor switchgear physical complex:
- Mahi hands in different directions - 10 times.
- Mahi arms in different directions with a turn of the torso to the left - 10 times.
- Mahi arms in different directions with a turn of the torso to the right - 10 times.
- Mahi with bent arms in front of the chest - 10 times.
- Forward body bends - 10 times.
- Backbends - 10 times.
- Circular movements of the pelvis to the left - 10 times.
- Circular movementspelvis to the right - 10 times.
- Squat with arms outstretched 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 head turns to the left - 10 times.
- Twisting head turns to the right - 10 times.
- Restoring breathing: inhale deeply through the nose, slowly exhale through the mouth - 10 times.
After these steps, you can already run a kilometer or two or take a walk in nature in the park and get some fresh air.
We play enthusiastically, or What does ORU mean in action
Having done our morning exercises, we recharge for a while. Then we take water procedures and cheerfully go to work or on other matters. But sometimes that 20-minute charge is not enough, especially for young people whose blood boils in their veins. And I want something else to enhance the effect on the body.
This is where valuable advice from experienced people comes in handy:
- If you are involved in physical work and spend time as a loader, then this in itself is already great. Carrying bags, pretend it's a workout.
- If you have a sedentary office bacchanalia, then after every hour of work at a computer or papers, get up and warm up. You can run 10 minutes up the stairs from the first floor to the top and back. Or repeat a complex of body movements that you already know.
- During your free time during your lunch break, relax without lying in an armchair or on the sofa, but play tennis, even betterplay football.
- After work, go to the gym for just 1 hour. There, work out on the horizontal bars, uneven bars. Jump, run, do push-ups with a barbell or shake your muscles on the simulators. That burst of tone impulse that you will receive will give you power and ease to cope with all household chores.
Basketball, swimming, athletics and fitness, short-distance running, ball games, hoop spins - such a pastime during daylight hours will help you improve your physical he alth and cheer you up. And all this is called three letters - ORU, which means general developmental exercises.
Increasing the load, or adrenaline rush
Well, if you have learned to live according to the laws of active actions, or maybe even enrolled in some section or he alth group, then it's time to congratulate you! Then you understand what ORU means. But you can't stop there. After all, in order to prolong an active existence, you need to diligently engage in your body. And here you can start undergoing special training:
- If you go to the sports section, fitness, aerobics or work with weights (barbell, weights, dumbbells), then invite a personal master-mentor and train according to your personal algorithm. Each person has his own method of loading.
- Increase your workout time to 1.5-2 hours a day.
- Increase the performance of "physics" gradually, without impudence. Add capacity once a week or month. This is individual. For example, if today you lift a barbell of 20 kilograms, then after 10-30 days add 1-2 kilos, if you do push-ups from the floor 20 times, then after 10-30 days go to 30 bench presses.
- Increase your mileage and run time a little at a time. At the finish line, be sure to accelerate to develop endurance.
- Fix the result. To do this, practice the received success at the same level for a month.
There are many books on the subject of physical personality formation, which describe in detail complex approaches along with the selection of coaching staff, and where the methodology is fully opened from the meaning of beginners, which means ORU to professional forging of athletes.
And let's yell with the sly one
Not everyone immediately understands what the word ORU means. Seeing this three-character sign, everyone reacts arbitrarily. Sometimes people start smiling because they think of uncontrollable laughter. The way it is. Such an expression in many episodes means rzhach, cackle, giggle to tears. I would like to maintain an ironic mood and laugh at those squishy ones who crawl off their beds and drag themselves to the latrines. They barely pull on trousers and blouses over their fat places and chew on lemonade buns as they go. And it pulls them to say: “Get up early and immediately go skiing. Be fit and lean, muscular and perky. Spend your life for the benefit of yourself, family and society. And in this case, the meaning of the word, which means ORU, should consist of the following elements - he alth, physical education andsport.
