Sports are always good for a person. Especially if you practice wisely, distribute the load correctly, draw up an accurate schedule. OFP is also important. What is it - let's consider in more detail.
Workouts
Immediately you need to decide whether you decide to go in for sports seriously or just to keep fit. All your further loads will depend on this. So, if you chose the first option, you can practically forget about work or study. You will have to direct all your efforts to training, systematically increase the load and conduct physical training. What does this mean? From now on, your time will be occupied by sports and physical activities. It is recommended to train 2 times a day, not forgetting about small warm-ups. So, in the morning you can do a jog and a set of stretching exercises. In the first half of the day, it will be necessary to conduct the main workout, then a hitch. After 4-5 hours, you can re-train, but with a reduced load.
Making ourselves stronger
Even if you decide to just keep yourself in good shape, you will need to do GPP. Exercises that will make muscles more elastic, stronger, train endurance and strength. General physical fitness, despite the name, is not at allsomething superficial. The thing is that the exercises are aimed at the uniform development of all muscle groups and physical qualities, but for each sport they will be slightly different. There is a lot to be said about the benefits of OFP: that it strengthens your body, allows you to achieve certain successes. We will conditionally divide all the exercises into three groups, which we will talk about.
Power
It is important for almost all athletes (and not only them) to train muscle strength. This allows them to be more efficient. There are several exercises that train this characteristic in the framework of general physical training. Standards differ by age, gender and even rank. There are 3 main exercises. For boys, this is pull-ups on a high bar, push-ups from the floor and from the uneven bars. There are many ways to carry out these exercises to develop different muscle complexes. So, you can pull yourself up with a reverse and direct grip, as well as with raising your legs. The average standard, excluding age and category: pull-ups - 6-9 times, floor press - 20-25 times, bench press - 3-7 times. For girls, the exercises change a little, so they need to perform a bench press on a low bar with an emphasis on the legs, as well as the most common push-ups. The standards are as follows - bench press on the low bar from 10 to 15 times, push-ups from the floor from 10 to 15 times. The set of exercises for both sexes also includes the press, the standard for boys is from 40 times per minute, for girls - from 30.
Stamina
The best endurance exercise is sometimes performed in separate workouts, not included in the GPP. What is itthis, you all know very well - running. The distance for boys is from 2 to 3 km, for girls - 1 km. Such a race will be quite enough if carried out daily. But endurance is also increased by any other physical activity, if it is performed in a complex and separately. For example, instead of the usual push-ups from the floor, do 3 sets of 20 times with a break of half a minute. Such training will certainly make the arm muscles much more resilient.
Speed
Also an important characteristic of your body, which is an integral part of the physical fitness. What it is - everyone probably knows, but how to train it? Of course, the best would be a systematic race with several approaches to a distance of 100 m. Acceleration must be worked out several times. If you want to achieve more significant results, then it is better to accelerate, going up a small hill, or in an area where you will inevitably have to run up the slope. The norm for running a 100-meter distance has been known to many since school: for boys - no more than 15 seconds, for girls - no more than 17 seconds.
Once again, we note that all the standards given here are general, without taking into account age and achievements in sports.
