There are many methods aimed at increasing strength indicators and muscle growth. But the first set of exercises, which allowed to build a beautiful body, was the system of the famous athlete Evgeny Sandov.
Who is Evgeny Sandov
Before talking about how good the Sandov system is, it is worth paying attention to its author, who, without exaggeration, was a legendary man.
Eugene Sandov was born in 1867 in Koenigsberg, now Kaliningrad. Thanks to his achievements, he gained fame as the strongest man on the planet. Moreover, he was the first to begin competent propaganda of athleticism and bodybuilding. The audience more than once was delighted with the strength exercises that he showed.
The following trick can be cited as an example: a platform was installed on Sandov’s chest, with which he held a piano or three horses. He was an excellent fighter, gymnast and rider, which allowed him, in addition to athletic tricks, to fight even with a lion.
Later there appeared Sandov’s system “Strength and how to become strong”, which became very popular at the beginning of the 20th century. To create it, the author used the experience gained under the guidance of his coach and medical knowledge. The system included a number of exercises with weights, which, according to Sandov, were relevant not only for men, but also for women and children.
The essence of the system
It is difficult to overestimate the effectiveness of the complex of exercises developed by the father of bodybuilding and bodybuilding. The main advantage that Sandov’s physical development system possesses is its versatility. The exercises are thought out so competently that they can be used by people of any complexion, regardless of physical potential.
According to the author of the system, its success lies in the acquired ability to produce conscious muscle contractions during exercise. In fact, it was about the ability to focus on the work of muscles during exertion and to influence their condition. In addition to using dumbbells, Sandov recommended spending time throughout the day with targeted muscle tension.
Key recommendations
Modern fans of the exercises developed by the legendary athlete have the opportunity to appreciate his personal recommendations. So, the system of physical development of Evgeny Sandov is based on the following principles:
1. There is no need to set a strictly defined time for classes. You need to do it when it's convenient. But it is important to ensure that the load is carried out no earlier than 2 hours after eating.
2. Like a growing child, the body needs competent education, the role of which is able to perform only correctly composed exercises. In addition to muscle development, they also have a beneficial effect on health.
3. It is necessary to perform exercises in front of the mirror - this will allow you to follow the correct execution of the technique. It is important that the movements are calm. At the same time, each exercise should take an average of 2 seconds.
4. Do not force the number of repetitions and increase the weight of dumbbells.
5. The essence of the system is the above-mentioned control of muscle activity, carried out by means of concentration. If you master this technique, then even having modest physical data, you can achieve significant results both in the format of strength and physical form.
The role of hardening
The Eugene Sandov system also involves hardening, which boils down to taking a cold bath after exercise. But before moving on to such a practice, you need to prepare the body for it. Preparation involves bathing, which begins in the summer and continues daily throughout the year. This method of hardening, according to Sandov, is the least risky and at the same time quite effective.
If for some reason you can’t take a cold bath, you need to wipe it with a damp towel. After that, quickly rub the skin using a dry towel. This technique will strengthen the body and prepare it for new loads.
How to determine the actual weight of dumbbells
As mentioned above, the Sandov system is universal, but the weight of the shells must be selected correctly, taking into account the physical data and age of a particular person.
Friedrich Wilhelm Muller (Sandov's real name) was an experienced athlete and recommended not only to do weight training, but also to use his own body weight. But if we return to the topic of dumbbells, it is worth noting that, according to the recommendations of the author of the system, adolescents from 12 to 14 years old are better off using dumbbells weighing 250-500 g. Those who are over 14, but not yet 18 will have weight limits within 1.5-2.5 kg. At its core, such exercises can be defined as dumbbell gymnastics.
In this case, the Sandov system implies an increase in the weight of the shells every 30 days of stable training. For adolescents under 14, this figure is 250 g, boys under the age of 18 can increase their weight by 0.5 kg per month, while those who have already reached the age of majority can add 1 kg.
Static exercises
Also, the Sandova training system implies an additional effect on the muscles during the day (after or before training). This refers to tension without the use of dumbbells. We are talking about muscle contraction, say, while reading or relaxing in a chair. Moreover, the reduction should be constantly strengthened.
This load system, which can be defined as isometric, or static, was used in China, but when it began to be practiced in Europe, it caused a real boom.
Eugene Sandov himself, applying the principles of static tension of tendons and muscles during training, has achieved significantly the development of strength indicators. This effect is complemented by the fact that the body weight does not increase when using isometric stress, but endurance and strength are greatly increased.
Exercises
Since the Sandow system is a set of specific exercises, it is worth considering specific examples:
1. It is necessary at arm level to extend arms with dumbbells apart by turning their inner side up. After that, you need to bend your arms so that the dumbbell is over your shoulder, without lowering them at the same time. Moreover, the arms themselves should be stretched out strong enough for tangible muscle tension.
2. The same exercise, only the arms are bent at the same time, and not in turn.
3. Stretch the inside of the arms forward and, straining the muscles, take turns to bend them so that the dumbbell is at shoulder level. The upper part of the limb should lie on the sides. The shoulders and elbows are lowered. During extension, the arm should be completely straight. This exercise trains the biceps.
4. For the development of biceps and triceps , a similar exercise is used, but only you need to raise your hand so that the back side is looking forward.
5. Turning your head and straightening your elbows, you need to stretch forward both hands. From this position, they are bred back to shoulder level, the field of which is returned to the starting position. Returns must be made quickly. This type of load affects the pectoralis major and deltoid muscles.
6. Hands with dumbbells are brought to the shoulders with the back of themselves and alternately rise above the head. During the return movement, the elbow should be in contact with the side and slightly backward. In this case, you need to maintain a direct posture with a protruded chest and shoulders leaned back. During this exercise, biceps, triceps, and broad dorsal and deltoid muscles develop.
7. Slightly bending your back, you need to lower your hands to your feet in the hips (above the knees) with the back of yourself. The chest should be concave. Hands alternately rise full length forward to shoulder level. A deltoid muscle develops .
8. The arms extend to the sides to the level of the shoulder and at the same time quickly rotate on the axis of the forearm. In order to diversify the load, you can bend the brushes back and forth. The muscles of the hands and forearms develop.
9. The same exercise, only in this case you need to take the dumbbells by the ends and rotate them from left to right.
10. Dumbbells must be laid on the floor so that they are along the outside of the feet. In this case, the handle will approach the toe. Next, you need to bend over and lift the dumbbells, after which you should take a level position of the body. The next movement is to turn half a turn to the left and raise the right forearm at right angles to the body at waist level. From this position, you need to make a strong lunge with your right hand and left foot. After that, the starting position is quickly taken. This exercise helps to stretch the muscles and develops broad dorsal, pectoralis major, deltoid muscles, as well as legs.
11. The same exercise, only you need to turn to the right. So, the left forearm will have to be raised to the waist, and a lunge is made by the right foot and left hand.
12. Push-ups. In this case, we are talking about the usual exercise for many, during which in a horizontal position with emphasis on socks and hands you need to lower and rise. The entire body (from the head to the heels) should represent a straight line. Knees, respectively, cannot be bent either. It is important to ensure that the chest and knees do not touch the surface of the floor.
The Sandov system, the exercises of which are not focused on working with heavy weight, makes it possible to get amazing results in increasing muscle strength. The main thing with this approach is the quality of the execution technique.
Reviews
Despite the fact that now there are many different systems, the technique that was developed and used by Evgeny Sandov remains recognized by many people who are engaged in their bodies.
If you pay attention to the thematic forums that discuss the Sandov system, the vast majority of reviews will be positive. A lot of people indicate a marked increase in both strength indicators and muscle growth in general.
conclusions
As a result, it is worth noting that the use of this system is one of the most relevant options for those who intend to have a beautiful body, but who do not set a goal to become a professional bodybuilder. The exercises developed by Sandov are very effective and, last but not least, safe.