The Program of Dumbbell Training of Men of the First Mature age for Reduction the Fat Mass
Keywords:
dumbbell training, training complexes, complexes of exercises, dumbbell, dumbbell sportAbstract
It was developed the program of dumbbell training for posture correction of men of the first mature age. Research methods – analysis of scientific and methodological literature; pedagogical observation, anthropometry. The effectiveness of weight fitness is considered and the program of dumbbell training for men of the first mature age is developed.The proposed program ofdumbbell training included several stages: diagnostic, preparatory, basic and effective. The program of weight fitness consists of the complex of exercises with dumbbellswhich are used to correct theposture and reduction the fat mass of men of the first mature age. All the physical exercisescomplexes were designed taking into account the peculiarities of physical condition and geometry of body masses of man of the first mature age.The structure of the trainingitself included three parts: preparatory, main and final part. The first part included preparatory and respiratory exercises. The main part included exercises with dumbbells of different weights: dumbbell press, dumbbell swings, a push of two dumbbells, squats with dumbbells, pulling of one and two dumbbells, etc. The final part consisted of exercises for renewal of breathing, stretching and relaxation. It was proposed the program ofdumbbell training was based on the principle of performing a certain cycle work with dumbbells over a period of time, the interval training method was used. Such an approach provided the necessary intensity of loads and allowed to effectively correct the geometry of the body mass of men of the first mature age. The main criteria of effectiveness of the proposed program of training for men of the first period of mature age using the means of dumbbell fitness were the change in morphological indices of body mass geometry and the decrease in fat mass. The developed program should be considered as an alternative to the traditional programs used in the organization of weight training with men of the first mature age.
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