The purpose of the master's thesis was to prepare a systematic plan for endurance training in strength with one's own weight. When preparing the plan, we started from everyday functional body movements; when choosing strengthening exercises, we recommended medical, physiotherapy and kinesiological strokes. The plan includes graded exercises for the trunk, upper and lower limbs, divided into four levels of difficulty. The first level of exercises is aimed at the initial body position, breathing control and contraction of the pelvic floor muscles; and the second level on performing static strengthening stabilization exercises. The third level includes graduated dynamic strengthening stabilization exercises; and the fourth is dynamic strengthening exercises. The emphasis when performing exercises on all four levels is the coordination of breathing with the contraction of muscles that maintain body position and/or perform functional movement. The fundamental guide for the preparation of a systematic plan and selection of exercises was professional and preventive action before the onset of chronic pain and damage to the body's musculoskeletal system. Performing strengthening exercises with your own body weight is recommended to anyone who would like to systematically and systematically improve endurance in the strength of the main muscle groups; as well as those who would like to learn how to perform exercises correctly and safely with proper breathing and muscle contraction. We believe that strengthening exercises chosen in this way can be an effective means of protecting musculoskeletal pain and injuries caused by an excessively sedentary lifestyle. They are suitable for all age groups and individuals, regardless of their physical capacity. We would like the training plan to be used in practice by as many trainers and other professional sports workers as possible, who exercise with their own body weight.
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