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SCHOOL OF HEIGHT Part I 1

S Palko A

An To

V

General Preparation

Legkaya Atletika 1 16 1986

in

article titled So You Want

Little Legkava Atletika Grow

a

It

ago

published

was a

discussed

a

few

months

widespread

how you can increase your and whether its generally The editors promised possible a

problem

height

I

series by

Orthopedist Anatoly describing his methods

Palko

Nicotine is one of the worst growth inhibitors It suppresses the

hypophysis

bolism

it

were

has

programmed programmed each person including height

growth program Many studies of short adults have shown they could have been taller but a

4

methods should draw the obvious conclusion about smoking Here are the main factors inhibiting one

The

fection injury

reasons are many

An

in

a

a

seeming insignificant vitamin deficiency an

inflammation all of these can interfere with a child or teen

development also L

hamper

s one

They

can

growth period

nutrition The

spinal cord grows in spurts Girls unevenly grow rapidly from the age of 10 to 14 boys from 13 to 18 If negative factors

are

present during these years growth slows down or halts To recapture what was lost is dif

ficult

growth

achieving

Spinal cord growth

and the

of

long tubular bones are influenced by both internal factors and by external stimuli during the growth

period stimuli include specific muscle

massage

hydrothermal

The

positive

groups deep

for muscle

reality it s much more complicated

First nated our

you must follow the desig regimen and carry out all of recommendations Often I am

asked

what s secondary to tem contains

primary save

no

and

s what

time Our

superfluous

sys secon

dary exercises or activities It s important to follow our sequence s of recommended

training

activities

machine workouts

We

use

and

all

of the previously mentioned methods tools to increase How height ever you should carefully prepare as

your muscles joints and ligaments

before starting training machine workouts in order to avoid undue

discomfort

As

a

you should increase movement and

first priority

flexibility

Pay

particular attention to the

hip

Your

areas

lumbar

nonworking

perform the exercises

work on therapy training machines hardening get ting the body accustomed to adverse

tion In addition Produced hormones are

t think that doing certain Don

muscles should be fully relaxed and your working muscles tense when you

Circulation enhancing

conditions physiotherapy training and well balanced

potential

exercises such as jumping exer cises or horizontal bar hangs and enrolling in a class is enough In

and

exercises

his

growth

or

t reach their potential they didn

As a result growth period

nutrition worsens Followers of our

from as

causes vascular and slows down the meta

spasms

Persistence

will

power

posefulness and workout consistency are all

auto

necessary to achieve

nutri

results

hypophysis important

Beware

Many

21

of

a

common

people desiring

growth

best

error

hang

hours

for

Tilt your apart head to the right and left Try to shoulder width

bar

horizontal

a

on

increasing the weight attached legs alas re don appear even though you sults t column would think that the spinal constantly

shoulder your shoulder without lifting the direc 10 12 times in each

touch

to their

method

stimulate

tion

4

doesn t the contrary

simply On

growth

stretching When

disks

tension from

begin

Our exercises

With

culty

with

gymnastics

diffi of medium them you prep the

7

ll make the your fitness level We assignment more difficult with each r

1

working

IP

ward

and

back

of

letting

training machines when the muscles and joints become supple flexible pliable

1

Initial

with

arms

I

the the

j

back draw the arms the or a cross bar

chair

around

Squat

go with the

shoulder

while

arms

not

Repeat

20 times

standing with legs Bend forward touching together the forehead to the knees Repeat

EXERCISES

standing

grip

a

level

blade

on

IP

8

5

standing

right leg foot pressed against the left knee Bend forward touching the fingers 10 times on the floor to Repeat each leg

are

ll start We

with bent at the knee and

6

muscles for more advanced flexibil ity exercises You should increase the load gradually depending on

workout

standing with feet apart Arch back

r

therapy

s Let

fingers Repeat 20

with the

muscle via massage the blood supply improves and stimulates growth zones the

Bend

I I

trying to touch the heels fingers Repeat 20 times

ward

heat

and

the

touching to the floor

5 IP shoulder width

intervertebral

remove

we

legs

shoulders

Allir

times

the so should be relaxed muscles be stretched can column by spinal the

the

than

forward palms

powerful

r

standing with

IP

wider

stimu the heavy resistance weight in lates tension and contraction These muscles trunk the 1

to

Repeat

would be stretched This

Par

your

20 times

IP

position

IP

footwidth apart extended and overhead

legs

9

sitting on the floor leg straight and forward knee and the other leg bent at the backward foot pulled with the Bend forward touching the floor with

clasped together Rise up on your toes and vigorously stretch upward then drop your arms and clasp your hands behind your back and stand on toes heels and raise your your

IP

one

with the

arms

Repeat 20 times

Repeat 10 12 times IP lying on your back legs outstretched and arms to each Alternate lifting side

10

legs

with

IP 2 standing with your footwidth apart with arms to

the

side nately in

Rotate

forward

the

leg until a right angle is formed

alter

wrist elbow and shoulder 10 12 joints Repeat Lower your arms relax and times repeat the movement in the opposite the

lying on your abdo legs straight and arms straight along the body Lift your head shoulders and legs and clasp your legs with your arms and pull upward 11

men

direction 3

IP

standing with

legs

22

IP

with

i

I

I

floor with legs extended forward forward touching the ends of

IP kneeling with sup which are placed the arms port Bend forward shoulder width apart

12

13

IP arms

yourself

sitting clasped in

Lift

stretch upward 14

as

IP

as

with lift

15

IP

arms

at the waist

lying

your

throw them behind your head

Repeat exercises 10 through 15

and

for 15 20 repetitions

the

To be continued

on

and

back Gradually to your legs upward and try on

possible

sitting

hands

your

touching your knees with your head

your of

arms

your

high

on

front

with

toes

your

on while simultaneously sitting with heels Touch the floor your outstretched arms and drop your he

heels and

I

Bend

on

ROMAS UBARTAS AND GEORGI KOLNOOTCHENKO THROW THE DISCUS

Legkaya Atletika 7 16 17 1987 K Buhantsov and V In the in

1986 in

R

Kolnootchenko achieved great the all

major

first in

places

on

the

international

were

to

take

6

the on

are

24

was

frames

closed

the

looks

view

Ubartas

in

preferable

position

the

left

at

leg

the foot

this time allows

he

opens transition

knee left the Kolnootchenko

insufficiently

However

active

both throwers achieve lagging behind of the

per

deficiency

a

his and earlier up the left onto leg is a

significant

arm

with

disc which allows them to carry The athletes

starting

it

along a maximum amplitude

the

is the backswing discus Both high this phase of the throw

throwers in strive to have

discus

of

maximally right arm with a

push off with the right Frame 7 in both throwers is

The foot

executed This actively

far

not

the of the This is substantiated by

decreased

r

23

amplitude

sufficiently leads

to

of movement

f

the

in

sufficiently

backswing

stance

He

of because of the position further left arm and goes out

closes

of European champion the 88 in a result of 67 Meet and silver medalist Georgi Kolnootchenko results of shown in Stuttgart 02 67 Speed film

point of

longer

throws

the second

our

maintains

pedestal in the competitions

cinematograms

from

more

Ubartas USSR GDR

of

It

Entry into the turn Frames 4

Vidikyas They

history

our

Shown in the

the

V

and

il

G

Ubartas success

ll

the position of the head left arm and left foot Frames 1 2

European Championships Stuttgart Soviet discus

throwers

Papanov

a

of

ij

SCHOOL OF HEIGHT Part II

Flexibility Development

Legkaya Atletika 2 19 1986

I N ine

S A

s

Palko

ua re

the

In

was

cal

1

1

you should include in your morning exercises if you ve mastered them

a

advanced

exercises

study These

on the floor with Bend apart your right leg at knee until the heel touches

sitting

crotch

p

loosen

increase the range of

tion A

and

ment

lengthen

Via r

4

d to

f4

ally

hand

the

left

coup

Y

4

the

place your left back and touch the

r

si

7

o

r

be justified but it t mustn may exceed the allowable limits cer

spine spine

lower

22 5

i

centimeters

you can check this by standing and

Ltr

ressing your spine to the wall ve attained correct pos you car ure e are able to touch the i 11 at five points heels calves d ttocks spine and back of the S c

hi

lip

centimeters

53 2 0

hip

11111 0

your

vical

right

1

can be as much as 10 centimeters best A small amount of spinal curvature

Am

behind

arm

Turn your head so that your chin is above the left shoulder Figure 1

xnpo

imu

and

After turning further to the

height significantly The spine sags the shorter your height When your muscles are weak the spinal column as it sits this loss of were height

more

Lds

your trunk to the left

fluences

ment

your left leg and that the outer side

You should pay special atten to posture because it in

tion

the the

grip your left foot with your right

move

foster correct posture iza and

so

legs

of the foot touches the right knee Rotate

spine in the cervical cluding portion These exercises increase height and

of

Bend

position it

more

the spine strengthen spinal and trunk muscles enhance coordina

Zer

in work

set of

this article we ll

In

food

I article exercises that

previous

provided

cad r A

remember

this

Rotate the trunk and head while inhaling

shoulder slowly and Hold this position for deeply a few seconds while holding your

position

breath

liberately control yourself until b ti

rest posture becomes

Do

not

attack

habit

a

this

set

d a

1

Y

you

not work

overfatigued chronic

or

or

out

of

The final movement is sliding the right arm from the foot to the knee of the left leg while leaning the trunk backward

Return to

the

initial position and relax

when

when

twice in

Repeat

you

acute illness

EXERCISES Initial position

start

no sharp movements

vises until you ve mastered the vrst ones You can work out at convenient time except during 52 1 0 hours after meals We re

Then return to the

ing position while exhaling making

both

direc

tions 2

IP

together

67

IP

standing with legs Lift your arms overhead

take

deep breath

and slowly bend Touch your toes with your hands and touch your knees with nose Exhale Hold this your position for 5 seconds Return to the starting position and inhale a

knees

forward

Repeat

straight Figure 3

Breathe

deeply

cai

2

le los

fl

4 times

the

3

lying on your abdo inhaling slowly and lift your head as high as

1tir

After

men

deeply you

Ag

IP

Then

can

tense

your

back

muscles and elevate your shoulders

dre

u1

tilt your trunk backward support ing yourself with your arms Hold

your breath and maintain this posi tion for 7 12 seconds

tip

t

Then exhale and return to the starting

cL

slowly position

yo fig

4

IP

lying

on

your

with muscles relaxed Slowly the legs until they form a 90

to

back lift 3

de

Pu

While angle with the trunk supporting yourself on your arms and elbows go into a stand on your gree

fir

forearms

and remain in this posi tion for 3 4 minutes later up to 10 minutes then return to the Your starting position and relax

breathing should be through the nose 5

IP

ti

fo

slow and

deep

Extend the legs still further Bend the knees as much as possible and touch them to your head Re

the

floor

main

sitting

on

in

this position for

seconds

Grasp the toes of your foot with your right hand and

Then return

you

left

high

as

as

you

can

left lift The

right foot 1 2 minutes

consciously Figure 2

slow

and

until

7

touching the Hold this position for Your breathing should be

in fatigue sets slowly to the starting

IP

standing with

level palms down

deep

legs

Bend

slowly

to

the left trying to reach your hand to your foot Hold this position 5

IP

lying on your back with arms slightly to the side and palms down Lift your legs upward to a 45 degree angle and then after a pause to a right angle Your breathing should be slow and deep Bring your legs behind your head and hold this position for several seconds Then drop them slowly behind your head touching toes to the floor your with the

the

slowly to position Repeat

and then return

starting

twice

in

both

directions

Your

breathing should be deliberate 8

IP on your lying with your legs together Bend your elbows and position at shoulder level with palms down Elevate trunk as your high as you

stomach

can

Tilt

Breathing 68

y

WO

Br

Th

apart arms to the side at shoulder

seconds 6

few

a

position

should be

arm

5 re

with your legs extended in front of

upward

le ex

your

head

backward and

should be deliberate

backward slowly touching the crown

through the nose to the left

Turn

your

can see

egs and l

that

so

you

right heel leave your in place and keep the

the of your stomach on so turn to your right then floor heel left see your t you can and and backward arch

upward

Again

using

Breathe deeply and slowly Return

tion

keeping

sitting

posi

starting

your hands

the

on

floor 4

each

f

T1

position

IP

to the

sequence

the

and hold down left right up for 2 30 seconds 9

5

Hold this position for 1 2 minutes

drop down to the starting position Repeat

ex

the

part

lower

x

arms

floor with the arms tended along the trunk Figure to

in

a

squat

arms your position with ting Then drop of you clasped in front

sz

your

head

along

with

your

locked

fingers so that the parietal region

touches the floor

M

knees slowly your lift and your off the floor are fully upward until they for Hold this position

Pull

Push

i

up

legs extended seconds 5 20

Figure

Then

4

return slowly to the starting posi P4

stand up

tion

for 1 2 minutes in order to recover

your M

normal blood circulation You

use

these

g

when

spotters

exercises

Breath through your nose 10 Throw

1

can

with

working r

stand

straight and

IP

sitting

on

heels lean

and your head backward

To be continued

kil I

69

7 SCHOOL OF HEIGHT Part 7

Legkaya Atletika 12 25 1986 A Palko

This installment is devoted to the use of training aids However before we start to explain methods s discuss some general questions associated let exer with the problem of using weight resistance cise to increase

height

The literature contains articles which state that resis hanging from horizontal bars and with weight ve ac However I tance helps increase height cumulated many letters in which users of these methods say that they have not grown a single millimeter despite the fact that daily they themselves for hours from a horizontal

d

suspended

height through the use of training aids This er roneous notion generally leads to inferior training activities and insignificant results You see this

displaced emphasis will allow other potentials of the human organism to remain untapped and unreal ized In previous installments we acquainted

readers with some methods of developing

flexibility organizing an effective nutrition system asymmetric gymnastics and pressuretype mas

sage which are needed as prepa ration for using a

training aid

bar often with as much as 20 kg attached to their

1

legs We will

now

try

to sort out this

contradiction

at

person movement during various activities s con including stand ing and even sitting requires A

T

y

I must disappoint those who having missed our

previous install ments put their faith in increasing

r

tinuous muscle tension to hold the trunk vertical These massive muscle groups are located on top s as if an s joints and ligaments it of the skeleton bow a drawn as as has been tight armor pulled From the over the skeleton limiting its mobility moment of arising from bed in the morning till going to bed at night these muscles get no rest Were this not the case a person would simply lie pros

4

u

trate

on

the

be combined with autogenic training then start

using the training aids Fig ures 1 and 2 show the structural details of the mechanical and spring

pathways developed over the

operated devices to use to increase height What training approach should be used with the training aids During the first workouts the trainee t suspend weight or create a pulling force shouldn of more than 2025 of his body weight The

amount of weight should build up gradually and by

the end of the first year it should reach 7580 of the ath lete s body weight The following is a model

The

simply constructed training aids we are posing allow an athlete to develop the skill to

plan for increasing the weight If the athlete s body weight is 70 kg the first weight should be 1417 kg if he increases it by 150 gm a day excluding the off days it will reach 56 60 kg by the end of the year

rol these muscles Observa tions have shown he more highly trained a person t s ability to

rily

o

relax muscle

masses

with static loads

er his training results

Once

t r

does

a

again

I want to

repeat

training aid

workouts should be started with light resistance which can be built up to the desired level in 3 4 sets

s height increase during person

9

Here is why the spring operated training aid with a scale dynamometer has an advantage over the training aid using a pulley and a weight A specially

become longer various deformations are posture is improved the elasticity of a

last st

passive methods a heating pad bath shower sauna do pressuretype massage which should

induce automatic tension in these the uscles greater part of which is controlled ubconsciously This is why most people build up uscle mass instead of increasing their height en they work on a horizontal bar

t

increaseheighitshould

hours

be as follows After a light warmup do flexibility exercises warm the muscles by using one of the

increasing

y9

o

height try to avoid strenuous physical workloads An exemplary plan for structuring a workout could

Nears during a time in which the Toad on the body Was

designed

performed several times over the course of a day as the person s daily regimen and life style allows During a period of workouts designed to increase

ground

The habitual motor

easvities

ces is restored and for those who are in g stage the growth zone is stimulated

construct ed handle is used in the spring operated a pulley winds around the handle

training aid

47

thereby controlling its length and dispenses the effort throughout the workout The movements should be done smoothly rhythmically and slowly to avoid sharp jerking motions The length of the pulley is controlled so that the athlete can grasp the crossbar at shoulder width with his outstretched arms by rising on his toes The crossbar is best made in a triangular shape it is more convenient for gripping and when fatigue

sets in it can be better kept from slipping After gripping the crossbar drop down flatfooted and lift the weight on the spring operated training aid make sure the indicator is set at the required resis tance

If people of different heights train on the same device use differentsized blocks under the legs or mount a mechanism in the crossbar that allows the

length of the cable to be changed smoothly

After the student has learned to relax his trunk

muscles he should perform a series of dampening slowly extinguishing exer cises for range of mo tion and try to maximally elongate the body at the moment of extinguishing of the movement These nonstationary fluctuations should be done in forward backward sidetoside and circular direc tions In each case a set lasts about 35 minutes

Between sets take a rest preferably lying down and combine the rest with autogenic work For best results don t allow yourself to become distracted clearly plan the course of the session t carry on conversations with those around don

you Focus your attention on your main goal to increase your height It is helpful to accompany the workout with soft music

For this purpose use symphonic works or folk melodies with soft slow rhythms

The fluctuations in height during a workout may

During the first 10 12 workouts the trainee needs y b 3 4 cm the trunk muscles that are controlled by the pulley movement when the

be within the range 3 2 cm depending on the g of 0

to learn to relax

s idiosyncrasies the intensity of the athlete

workout and the time of day moreover the growth

trunk is extended and the arms out stretched Make sure that the movement in this exercise occurs

from individual workouts is not stable it only lasts for several hours to a day or more However sys

result of the trunk lengthening and not solely as a result of opening the fingers or rising onto the as a

tematic workouts not only help maintain the level of growth they also help it in crease steadily

toes In the first days the work on the training aid

should last 15 20 minutes then daily add 3 5 minutes to bring the time to 11 2 2 hours If lumbar pain or discomfort appears consult with a

Again

I would like to remind the reader

do

workouts systematically avoid long gaps between workouts

physician 1

The Mechanical

f

Resilient

Training Aid

Training

Aie a

I

Ud

1

o

I

Q

3

1

f E

I k

l yif 1

M L

V

O

v

1

2 Fig

T

i ti

1 Fig

0

48

1

26 SP

up

inhale

Kneeling 2

1

Left

arm

and

right leg

self massagers will be a good supplement for it

Return to SP exhale 3 4 Same

with right arm and left leg 56 times

27 SP Same 1 Sit on the left exhale Return to SP inhale 3 4 Do the same

I

right

And a last bit of advice Both preventing and

2

treating spinal osteochondrosis require taking

on the

6 times 5

a daily obligation on oneself as well as tenacity

and patience Only veryY persistent persons 28

SP

breathing

Basic stand for a minute

For anyone interested in more detailed in

All of the exercises in this set are to be done in a slow calm tempo no jerky movements with subsequent

complete muscle relaxation

Clearly after 1 2 months it is best to put new vigor into the set by gradually increasing

t

manage to conquer this insidious ailment

Deep rhythmic

methods of treating it we recommend the book

The Spinal Osteochondroses by Yumashev and Furman well known authorities in this area

the

Translated by Joan W Teller

load Selfmassage including the type using

SCHOOL OF HEIGHT I Atletika 11 1986 A Palko Installment

6

regulating breathing and eve sesses a

Breathing and autogenic training

capacity

teecapacityo

voluntarily control one s breathing

In previous installments I ve emphasized that s it important to follow our recommenda tions and be persistent and purposeful That s why this installment concerns how with the help of breathing and autogenic training to relieve tension at the end of a and how workday to orient oneself to perform the exercises most

effectively

to

We distinguish two types of breathing

depending on the relative duration on inhalation

and exhalation mobilizing and sedative Seda

tive breathing involves longer exhalation stimulating breathing involves longer inhalation By type breathing should be diaphragmatic abdominal To avoid hyperventilation include

a short pause

First let s talk about BREATHING and why it so important Your s lungs contain about 700 million alveoli the total area of which amounts to 100 sq m The alveoli are the main source of oxygen the supplier of vital energy and the place where carbon dioxide the final product of oxidation is excreted

Breathing is the sum total of all organic processes including conversions that secrete quantum en Kgy for biological reactions Cor

rect

remarkable

It is best s to learn respiratory

lying down but it is possible while sitting During the first sessions place your hand on your stomach in this way you can control your breathing so that it s diaphragmatic You should

do breathing exercises with a stopwatch or by

counting mentally

If rhythm is disrupted stop the activity and

breathe voluntarily until automatic breathing

normalizes Then repeat the entire set of exer

breathing helps to stimulate one or another

cises

body function The cortex plays a critical role in

205

1

For

learning purposes we show the cycle breathing movements as fractions

of

8

The numerator stands for the length of in halation the denonimator the length of ex

length of pause During the first sessions choose your own count You shouldn t shorten it it s better to slow it down

10

lengthen

10

10

5

10

10

5

4

2

4

5

2

4

6

2

4

7

2

8

5

9

9

10

5

4

8

4

92

2

9

2

7

8

10

3

9

10

4

10

9 10

8

4

7

9

4

6

8

4

5

s

ve probably noticed that stimulating You

3

5

cycle

nor

3

physical tension use sedative breathing It

promotes deeper muscle relaxation which is

particularly valuable during autogenic training and during workouts for increasing flexibility

5

7

Two weeks are enough to learn these types

of breathing It s best to practice in the fresh air or in a well ventilated room The skill of control ling breathing can be used in various activities ness If on the other hand you need to calm yourself or reduce excess emotional tension or

10

6

2

AUTOGENIC TRAINING

3

2

4

2

No one denies that the first step toward suc

cess in any undertaking is a success oriented

STIMULATING BREATHING

s psychology gy and absolute confidence at both

th

coe e ne

Stimulating breathing in distinction from sedative breathing involves a pause after in In the first stage inhalation is

energetic

1 2 A 4

sciousness is a powerful resource for tapping

5

2 4

6

3 5

7

ness also forms the foundation for developing the skill of controlling certain bodily processes

3 5

i In the second stage the entire

cycle lengthens

By concentrating your inner volitional atten

breathing

tion you may attain the necessary results in a shorter time period and with great effect

1 I

I

in levels s is of no small

the body s physical reserves Such conscious 2

4

of one s actions

search data using goal directed active con

deeper and

li

5

s

importance when pursuing increased growth or height According to domestic and foreign re

halation

more

4

Use mobilizing stimulating breathing if you need to reduce fatigue drowsiness orsluggish

10

4

In the fourth stage the breathing malizes but inhalation shortens

G

5

2

2

somewhat

3

4

ages of each other 10

The

110

3 7

and sedative breathing are almost mirror im

third stage involves gradually longer in halation equaling exhalation at the end With the deeper breathing the pause lengthens

6

7

6

4

and exhalation

r

5 10

8

2

The second stage involves slightly longer inhalation

i

5

In the fourth stage breathing returns to nor 10

4

P

1

10 9

10

4

ii

11

5

8

The first stage involves longer exhalation

i

ff

5 5

7

or speed

mal

n

5 6

SEDATIVE BREATHING

f

4

5

In the third stage exhalation becomes

halation the number in parentheses stands for

it up

9

gradually equal with inhalation

the or

4 5

206

yl

Autogenic training which is a scientific

ii

psychological discipline

tion allows ses

one via

based

on

close the eyes and relax the lower jaw with mouth closed This is the socalled active pose of Kuchera

autosugges

complex psychic proces

mostly imaging concentration

j

and

emotional conditions to influence organs that normally autonomic

are

and outside conscious

control

they can

be

elbow rest

or

while

Tying

in bed Then the

shesame the toes should what

bad habits and when one is formingg new skills

must master is the muscle tone First declines when you

meaning of pronounced words you can visual

ize yourself in the desired state repeat each phrase 35 times If success doesn t come im mediately don t dispair Sometimes 10 weeks are required among experienced specialists who are in an autotraining instruction course that involves 1 1 5 hour daily workouts After

the flow of CNS impulses reach full muscle relaxation These impulses are freed up for increasing the level of other nerve processes in particular m for forming new con nections Second and just as important there s the skill or relaxing trunk muscles that work

mastering the skill of dropping into a relaxed

statically

r

x

position Autogenic training and machine aided

training

are

necessary in order to control these

muscle masses A person

can

attain

muscles

muscles from the motor centers of the cerebral cortex We experience this condition of decreased tension

rest

tranquility

as a

and mild

rising feeling lassitude

It is best to engage in autogenic

of

deepp

training

Pronounce all of the phrases mentally and don be distracted by outside stimuli Shut off t

the television and radio and isolate yourself from all outside noises Pronounce the phrases

slowly and listen to your body s reaction

1I m quieting down I m perfectly calm 2 My

becoming heavy

getting heavy My arms are

3 Pleasant warmth is spreading into my left

g gradually moving to my right leg left arm 4 My body is becoming warm 5 My heart is beating softly

body position

6 My breathing is smooth and easy

During sitting sessions sit up straight in a chair with the bend spine straight Then relax the muscles do not an

change it

right arm Warmth is spreading throughout my

sitting Autotraining is to be done im mediately before working on training machines to

can choose your own

however once it s chosen you shouldn t

whole upper body

while lying down however one can master it

chest spread

manda r You

le

while

You should pay attention

state 5 10 fominutes and sometimes even Tess is

complete muscle

relaxation only if he possesses the skills of autotraining which allows him to disengage all

7 My upper body is relaxed

forward lower the head on the legs a little and bend them at

the

obtuse angle place the

arms on

the

8 My arm strength is being preserved and

knees

strengthened

207

to

relax your muscles Focus your attention on the

one

prolonged static tension The later category in

be edslightly

I

is

Before starting the session tense and then

ability to consciously control

cludes the powerful muscle masses of the leg the pelvic girdle the trunk the shoulder girdle and the neck which hold a person in a vertical

F

spinal

the side The reclining position should be com fortable

fidence when one is overcoming and giving up

We can divide all muscles into two groups muscles that work in a regime of short voluntary contractions and muscles that work under

I

column and the back of the head lies on the back edge of the chair or headrest the arms rest

Every person can overcome objective and subjective obstacles arising enroute to goals by having desire by being aware of essen tial and by believing in one s own powers Autosuggestion is effective when one lacks con

One of the first skills

1

as a soft chair that has an

i

11 7 5 SCHOOL OF HEIGHT

Part IIIAslmmmetric Exercises Legkaya Atletika 5 27 1986 S A

this

In

installment

ll we

indexes but it s also important to

some

and

suc Not everyone Some latter the in doing reeds people have increased their height the centimeters by using several

more

not s user

training machine but have then lost the increase after a certain period

of the bar

The reason was a habitual of time motor pattern relating to their

you with

acquaint

should you consists of

use

two

training aid It diligently pulleys spaced a

distance from each other spanned by a cable A weight than

one third

of the from one end

body weight hangs the cable the other cable attaches to

end of horizontal

a

you can use a gymnastic stick The Any sort of pulley will do can be installed in a door up set way Fig 1 or in a corner of a roan Fig 2

i gy

t

t

i

4

S

is

t

k

y

0

ti r

sh

t

t

a

M

r

o

N

a off

i T

i 5 r

f

r

Opp

j

z

v

r

not

we have exercises

so

for

This mm

Rhythm forms the basis of each type of exercise the various rhythms and movements of symmetric body parts These exercises first develop the and skill to control accomplish several movements simultaneously

mOveInent combines

one workouts teach Systematic Y to exceed the limits of conditioned reflexes Having internal control

adapting easily to changes makes it happen

rhythm

A

44 2 t

on this Before you work out another device should master you s It type of gymnastic exercise

You should include these exer You daily workouts do them immediately after the

rises in your can

in exercises we covered previously or you can this series do them separately before workouts on the training device Do all exercises the first to the right and then to

left for 10 15 repetitions

important to reach certain goals or 40

i

reflexes

and

i

r

i

s It

voluntary

called

Pt

i

t

Conditioned reflexes are typi the trunk of muscles which s fair It function automatically them to Chang change ly complex ing them requires new unfamiliar the between interrelationships

cal

together special asyetric exercises this purpose

Ka

a

i

posture

put

4

l

6

t

a

or

z F

them

conditioned

a v

a

maintain

different muscle groups to restructure the easy

r

n ka

r

i

Palko

7

EXERCISES 1

Starting position

with

ing Make

the

stand extended in front with one hand and

arms

circles

ilateral equ other

triangles with The count is optional

the

on

arm drop down and bend the trunk to

the

right

Fig

4

with both anus C

r

s

z

Y

r

count

of

taking

Y

a

r

7

0

i h

s pi

F

f

4A j

f

it s

Starting position Make a clap overhead and strike the floor softly with the leg Change loud

h

the

on

s y

smoothly without jerks and keep the elbow straight After finishing do

4b

slightly bent Fig 4c

stand Make clockwise circles ing with your arm extended in front Simul taneously make counterclockwise circles with the wrist of the same hand Perform the movements

arm

arm

right shoulder with the right elbow

Starting g position

one

left

lift the left arm

clockwise

exercise with

the

it straight overhead and lower the

Starting position stand sitting arms in front of the chest elbows bent and palms down Rotate one arm clockwise slightly extending it at the elbow joint rotate the other counter

the

lifting

toward the shoulder and bending the three

or

3

the chest Fig 4a on two let the right

count of

elbow

2

ing

arms

the

a

Ct

the force of the footstrike using a

count of

five Finish the exercise slight overhead clap and a strong footstrike

e

with

Id

le

a

7 on

5

Starting position stand with feet shoulder width apart a count of one 11 the arms

ing

jXs On

one bend the legs formi

are

o hm

3b

facing down

on

are

r

a

count of

made into

of

three

fists

on

th in

five

gym

hem

sed

hanging down on

the

the

arms

with

the

6

a

x r

a

arm

On the count of

two

place the right arm on your torso 8

Starting position lying your back legs straight On a count of one bend the right leg at the hip and knee arms

a

on

at a

are

fists

the count of six you

joints

behind

lift

and

right

your head turn to the

the On

count of two change a the 1 et

eeann position

sea

right

turn using the trunk and leg mus cles change the arm position

in the

as

four both wrists are t Wight angle to the forearm on t of

ou

floor

a

g

the

is overhead while the left lies on the

and crossed as in Fig 3a count of two the right arm s stra and overhead open palm r i g u acing pward and the left arm is ward palm

kon

lying

On the count of

angles at the knees

straight

ne BU

Starting position

your left side

tion

and rotate the trunk

to

trunk the e

the

left

Starting

position stand with feet shoulder width On the count of one cross

9 Startin g position lying turn onto your right side and rise 41

1

k4

up legs together

extend

knee

the

joint joint grasping

it

and

bend

it

with

hand and bringing 5a ssible Fig to the trunk leg the bend of On the count be it asp grasp the hip and knee

ing

the

two 1

arms

trunk

grasp

a

and inscribe sc Fig 7 the left arm

a

training

forou most of these exercises even if ve trained previously

with

y

with the right arm e b

hind the head ht straight

ht

dow

atory You need pre p

with legs agar t on the floor down alongside the left arm flanging the

s

Ord

u

circle

seated

position Starting Po

10

a

as

apart

pointed point

t and to the side the the

sh opwith

hind the foot and bring it as close hind 5b possible Fig to the trunk

a

stand

Starting position width legs shoulder

close

as

left

square Fig 6 with the foot

as

far

as

leg

at the hip

possible

count of

On the

your right the armleft

one

supported

while

r

the

with

scribe a triangle hand and a circle with inscribe Simultaneously hand

The arms

t On the coon

leg with the

Y

should one of

arms

dA 4 s

d

lean

and

L

r

i

i

On the

toward the floor for lean the torso count of two the On ward and bend the armsthe second e g rasp of three

the torso

count

leg

with

torso

bend

the bands and count of the On

i F

the

Py

four e

grasp tog bring the legs together move closer and arms with the torso l to tl the

i

11

ing

spread

z

i

rr

floor

T

width apart legs foot to the side little a

k1 t

v

r

9S

y

stand

Starting position

r

a

P

t t z6a

anus

In

To be continued

10

ti i

m 10

ei

e

3fRCOS

r g

illut

ls g

ilt0000 intfr

7

1C7

1 r fAl1 4 I

i

Y

i

i

r

rvt

42

w

SCHOOL OF HEIGHT Part IV

Nutrition and Height Legkaya Atletika 6 30 1986

e 7

S A

Palko

ze

dr ne

4

it

i

In this article

nutrition

x

ll we

those who

discuss want

and

energy

require

quality building material tional indiscretions can in

lg s

be

selves

4

k

and biologically nutritionally leafy and cabbage salads spinach watercress and leafy parsley celery dill perennial onions

to

increase their growth height Our workouts require extra physical and

mental is

for

top

of the reasons

one

rhubarb asparagus and tarragon

Nutri

them for

These plants are rich in vita rains minerals and teins carbohydrates

retarded growth

s

First

imperative to maintain a balance of proteins fats carbohydrates vitamins minerals and other nutritionally relevant substances

N1

h Id

acids

s it

Nutritional variations should be diverse but we avoid erroneous experiments

lg o

own

3

bodies especially

it

that

le

people

are

turn means of

may

Id h

q

out

a

s constitution person and activity

We a

A

r

t

4

r

i

honey Y

recommend you of vegetable

use

wide

wide

variety and animal products but subject them to mini mal cooking This helps to pre serve their biological activity Experts recommend that we use fruits and vegetables 34 a day 2 3 types about 5 1 kg per day Vegetables are very important in human nutrition They should be a part of our diet year fresh times

around Spicy tasting and peren nial greens an occupy important place This category incudes the following vegetables which vary

for bread in the

summer

in

and

country biologically

active a

Individual samples

flora

these

grasses contain e

our

substances

are

compounds

of in

often

richer

then

cultivated

plants are Examples nettle orach dandelion plantain mint coltsfoot kislitsa name for acid

living

a

early

Many wild perennial array Y of

wild

cultivated

From

ve supplied vitamins they crop years they ve substi

that grow in

be

conditions

s

tuted fall

food

as

In lean

flower of

used both wild and

plants spring

our

by incompetent vegetarianism raw

to

minerals

From the earliest of times man has

ineffective increasingg growth and may be dangerous to health The reason for this is that there s no consi deration for individual differences in

d

and

promoted Pure

The

in these

tion

should on

a

plants potas sium sodium calcium etc per form an important metabolic func

the extremes

foodism fruitarianism eating and excessive use

1

can

pro and organic lot of vitamin C

vegetables

contained

1

m

s There

in green

contain

tasting grasses rosebay willow

herb borage the common sow thistle and many more We ll give you some recipes However if you want in

to know

more

about

s environment today

nutrition and how

to

utilize naturally occurring plants recommend Health Choosing

we

Mikhailov

Palko

Young

Guard

Press 1985 You

plants

can

from

autumn

harvest t don

We

wild

edible late recommend you

early spring

to

collect plants in a city within 500 meters

of

a

street

or

railroad

track because plants assimilate and

s 4

89

111r accumulate

lead and other

harmful

substances from automobile exhaust should collect young juicy and leaves Wash them sprouts carefully and pour boiling water

You

over

them before

The an

warm

using

them

part of the

raw

ar

add

2 tablespoons of chopped nettle and Salt to taste Make flat 50 100 from the grams

orach

of

cakes

resulting mixture and place them on Bake in oven a dry griddle 20 30 minutes then spread with butter Kasha

your

self with optimal nutrition and Growth is not prepare for winter in a mere accomplished couple of months You have to devote a lot of time to it

from

h

th ct

r

Extensive use of vegetable and animal normalize products helps d

in

mixed

to of

mixing wash 2 tablespoons of rice pearl h3rley wheat and buckwheat Clean 3 4 carrots cut into sticks and place in the them Then

a

saucepan

layers

spread

wheat

of

2 cups of

over

4

part carrots

carrots pearl and buckwheat

carrots Pour

fifth

ar

be ch

groats

Without

bottom of

metabolism and body Y mass crease vital activity

Then

is

year

opportune time to provide

stand for 30 45 minutes

Di

c

barley

carrots

cold

c a

water

bring to a boil and boil thoroughly A

sound

nutritional

regimen

increases growth by about 10 per cent in all people independent of

for 10 15 minutes Salt to taste 20 Then let stand under cover for 30 minutes without mixing Pour in and to a mile 1 of bring glass

their constitution of course they have to follow all of the methods

boil

and

tablespoons butter

recommendations that are to increase designed growth Alcohol

and

should

smoking avoided completely

be

to

black bread and various

cooked

hot and minutes

Buttered

few

a

bread

parsley and

greens

greens

greens

or

with

beets

and flour semolina Into mixture pour 10 of grams warm

water

tomatoes

Place cut

Bulgarian large finely

chopped raspberry leaves 1 table and spoon of finely chopped orach 2 bay leaves

the this

yeast

and

let

I

is fe my Pc ma

st

tc me

Fruit

vegetable

combo with tea

st nc

Clean and cut into sticks 2 beets Mix with 4 1 carrot and 2 apples

tablespoons

machine and mix with

in

2

2

other

Mix one half cup flour with one half Wash 3 beets cup semolina and 2 apples run them through a

dissolved

2

and

in

Pour

mincing

prepared potatoes

carrots

teaspoon of lemon the entire mixture and a slice of bread

Flatcakes

taste

peppers including seeds 1 onion head 2 tablespoons of

a

juice Whip spread in on

to

recipes

Mash 100 grams of butter salt it and add 2 3 tablespoons of finely

chopped

potatoes cut

Salt

the

into are

3

them into liter of 1 in circles pour bone broth cook 57 minutes 10 15 let stand for then

thin

grains Here

35

stimu

growth give priority

from heat and add

Soup Clean

Grains are good lators You should

Remove

one or

one

jam or preserves Add glass of water

quarter teaspoon of citric acid the juice of a lemon and a

little spoon

vanilla of finely

leaves

Mix in

chopped

thoroughly

pa el bl ar

table

s

raspberry

we

1

mints nettles and

currants

90

of

black

Then boil the mixture for 5 6 minutes cool

add and

F

Cottage

z

Lat the

cheese

a

200

Put

on n

through

30

a

and K among others nettle

with

cottage cheese grams of 1 sieve and mix with it leaves nettle chopped

n

1

Crush

oil

fruits

on

the

f

and boil thoroughly on a minutes 15 20 double boiler for stand for a day and run it Let

t its

ts

leaves in Dip 15 grams of nettle stand let and water of boiling cup

v

Drink

for 10 minutes

1 o

a

cup 3 times

a

day

one third

of

drink

This

on

Consume

strainer

rough th times

1

dogrose boiling

water

2 times

You

Broth of diclinous nettle leaves

of 2 cups of

tablespoon our

and cut

fruits

dogrose

of

Broth

cup of finely and young sprouts washed carefully of finely cloves 3 beforehand mus of 1 teaspoon chopped garlic of vegetable 3 tablespoons tard and

ons

C

vitamins

carotene and

contains

and add to the tea

these dishes ll introduce We

use

can

week

a

23 you

to other recipes that will help you make the transition to sound nutri you working re creasing your growth

tion

while

at

in

er

hly te 20

y

in a

a

3

QUESTIONS ON MEN S AND WOMEN S SPRINTING nto of tes 15

I

Legkaya Atletika 7 15 1988

s

B Tabachnik

4

Question

ace

cut

ion

men

1

In

s opin Ozolin

and women should

use

dif In

ferent training methodologies his he failed to argue my view that fact The point convincingly top sprinters have been very many a momen strong long jumpers is not that the idea the for tous

ian rge

lY f

Le and

argument sprint is a typical speed s is strength event but the women

4

s men

the

speed strength cerned

r

kdd id

sprint doubt particularly the 100m in which the a

the

the of of the start out elements acceleration blocks and the initial a are significant is

Le

heavily speed strength exercise

rY

well

a

as

for

for

men

as

reserves

strength training methodology that is very well developed and to how about know everything we is clearly apply it in practice premature

give that

yield

Many

specialists

Ozolin the confidence to say t only don our runners not

to

including

but even

surpass

the

East German sportswomen in terms of doubt I

their power development Gladisch very much that Geohr women

1

as

con

our

Drechsler

women

ick ire

training

sizable untapped

is

I would like to know what data Without

s

far

as

for increasing the perform exist To think that ances of both sexes

not s i 4

writer feel that

ness

1 91

yield

in the

area

any

of

ground to strength

or

our

fit

Egorov does his tuck in the most effective way successively including the muscles of the hip and then the shoulder joints frames 12 16 This method allows Egorov to tuck himself tightly and

tr

his

right

hand

frames

22 25 These

actions

t

help Egorov to approach the crossbar and

maintain the minimum the crossbar

speed needed

to

leave

f

significantly increase the angular speed at which

he turns over on the pole which has already started to extend and propel Egorov forward

Egorov performs the pull up along the upper end of the pole at first placing his shoulders under his pelvis frames 17 19 and then pulling up on his arms frames 20 21 Egorov doesn t perform

the second half of the pull up very effectively his left arm leaves the pole at a time when the right arm is still very much flexed and hard to include in the

work The

reason

for the

inferior incomplete left

arm work is 1 turning prematurely which puts the

vaulter into

r

a

downward

trajectory

Egorov does his turn with his body out stretched like a string striving to remain with the pole frames 20 22 Continuing the turn the vaul ter comes nearly into a headstand frames 22 23 on the pole with his right arm in a comfortable position over the point of grasp of the right hand

w

t i

frame 23

Striving

to

speed of his preserve the speed of for

ward movement toward the crossbar

The considerable cushion of height and the

relatively slow forward speed at which Egorov moves over the crossbar create the feeling that touching the crossbar is unavoidable which makes Egorov strive to hold the crossbar frames 31 32 However this shouldn t be done because any touching of the crossbar can make it fall and produce a failed attempt

The winning jump at the USSR Champion ship is not totally typical of Egorov but it can serve as an example of how to try to perform the

vault right through to the end Having com

mitted several errors Egorov doesn t give up

and continues to perform the vault in the final

analysis he saves the vault which brings him the victory Judging by Egorov s speed poten tial and by the excess margin of height he reached during his vault at the USSR Cham

to maintain the vertical

uprise and striving

The departure from the crossbar starts at

the moment the pole is released with a slight amount of flexion in the hip joint frames 2630

Egorov

per

pionship we think Grigory Egorov will be capable of a 6meter vault as early as the next season

forms a long powerful push off from the pole with

1

SCHOOL OF HEIGHT Legkaia Atletika 7 18 1986 Palko S A

4

Installment 5

The notion of the skin serving a primitive function has been replaced by fundamental re search showing conclusively that human skin is

r

Pressure

Massage

I

hope you have already mastered the general conditioning exercises flexibility exercises and asymmetric exercises that we have discussed in previous installments Additionally we have dis cussed the topic of nutrition In this installment

very active and is

just a important

as

1 1

any other

organ Our external shield has one unique capacity the capacity to respond not only at the spot where it is stimulated but in different organs and systems and to restore

I

or

strengthen functional capacities I

focus

massage but not conventional massage This different type of massage uses rugs with pins or needles First let us cover some history and some general concepts we

on

concerning human skin and its functions

It is no accident that folk medicine men of

the East have dubbed skin the big parade door through which pathological conditions come and go

Physicians in all continents noted sensitive

locations to which to apply a stimulus in order 130

i

1

ns

to achieve a desired result Some of the various

id

tions fade away from prolonged inactivity and

methods used

ve

pricking searing and cauterization In the East they have used needles of rock of bone and of

this a surely has an effect on all indices of ac tivity

Tv at

he ov

eh

rubbing pressing massage

metal In ancient Egypt they used agents such as Spanish fly Cantharides plasters mustard plasters fomentations of copper vitriol alcohol and even artificial aseptic inflammations Mon golians in Corsica and Arabia have used red hoot

z

iht

at

are

iron stones hot oil

1

or

other fats for the

same

pur

poses

1

Jar

The world wide spread of acupuncture has un deservedly pushed some of these simple methods of stimulating reflex zones into the background In contrast with acupuncture which should only be done by a specialist these methods can be used independently

s

ne

ke

n

an

he

f

What is the secret of

m

up

Massage is contraindicated when there are six

The skin is our most sensitive system It is like a sensor aimed at the external world which via numerous links communicates with all organs and tissues through the central nervous system

im

he

Use the rugs only for massage and keep them clean and dry in a polyethylene package

primitive methods on human skin

ik

al

effectively using these

We developed and are proposing a method of stimulation massage using a rug with plastic needles andor pins However if your skin is delicate and pressure massage i e pressure on many points causes pain or produces per sistent difficulties you can do the initial sessions on a rubber rug having pins that are sold in a domestics store Various plastic forms are used today so it is easy to choose and construct your own massager When choosing a surface seek out fat plastic materials they slide along stretched ski8n more easily and do not inflict in jury

e

m

infections and illnesses requiring surgery You should not massage warts birthmarks dirty skin or inflamed skin containing lesions or varicose veins

One square centimeter of skin has about 150 pain

be

receptors 25 tactile receptors

xt

12 cold

receptors

and 2 heat receptors

We have recorded about 700 points having a therapeutic value In addition there are about 20 forbidden points where stimulation can be harm ful That is why we follow specialists recommen dations so as to get the maximum benefit from the s sanitary stimulating and therapeutic skin 4

1

Pressure massage should not last more than 15 minutes

Before you massage a body part you should wash it with soap and warm water and then cover it with vaseline that has been warmed

in your hand Stroke rub and knead the selected areas before and after the massage session

qualities For our purposes we only need to know the most we can

ve

important points and some generally reap a benefit

zones

where

important

In the

Loosen any tight clothing before doing the exercises Avoid sharp movements Do pres sure massage as a separate procedure or com

Hand and foot massage

1 is

are

bine it with exercises

opinion of many investigators the hands and feet

ier

like a switchboard containing over a hundred thousand switching points we can stimulate any are

ue

at nt

part of the body by acting on them Most of us rub hands when we have to do something impor tant on the spur of the moment Plato wrote that walking barefooted not only toughens one but s thoughts The Spartans outlawed sharpens one

1 Starting position sitting with feet on the rug Get up and stand for 1 minute Do the ex

the

ercises 3 5 times

our

or

j of

de ins

use

of footwear before the age of 18

In the last several decades man has become less active and more sedentary Skin is being shielded and sealed off by clothing and footwear Contact with the surrounding world is becoming

ive ier

more and more meager Many important adapta 131

s am

Do not be distracted during the massage Listen to your body s feelings EXERCISES

2 Starting position sitting on a chair with your feet on the rug Move onto the balls of your feet then roll onto your heels gradually increas ing the pressure on your foot Do this 10 15

r

times This exercise lets you waken faster from sleep and it stimulates internal organs 3

Rise and

Starting position standing in front of the rug the rug alternating your left and right feet stand 1 minute Do 2 3 times with each leg on

4

Starting position lying

under the

spine Lie

on

your spine

rug

and relax for 2 3 minutes

Starting position lying on your back rug under the spine hands on the floor and out stretched to the side holding 2 10 kg dumbbells depending on your fitness level Slowly lift the 5

dumbbells upward and hold this position 1 minute 6

r unpleasant sensations and lowers the pain threshold You can use it several times a day

8 Starting position lying support pushup

position rug under the arms Push off 3 10 times

9 Starting position sitting on your knees lowered on to the heels feet turned inward and

crossed arms supported in front of yourself rug in front Lift the knees grasp the rug with your hands and push it under the knees maxi mum pin pressure should be on the lowerouter

edge of the patella and lift the arms upward Stay in this position 1 3 minutes

Starting position sitting on the floor with your knees pressed to your chest and your arms around them place the rug so that it is under the spine during the roll Do 4 10 backward rolls This

When compared with other methods pres sure massage fares well in its accessibility ef fectiveness and simplicity Wit it you can relieve

exercise

Pressure massage is an important too for in

improves blood circulation in the spinal area and reduces pain in cases of spinal myositis lumbalgia allergies and osteochondrosis 7 With the rug extra

sensitive

pressed

areas

with

in your hand massage increasingly intense

vibration like movements This exercise reduces

excess tension and increase physical activity creasing growth and developing the body s capabilities

In our next installment we will discuss autotraining

STRENGTH METHODS OF DEVELOPING Legkoatleticheskie Metaniya 1 8992 1984 P Bondarchuk et al A Strength

is

a

s ability person

counteract resistance

by

means

to overcome or

of muscular of

forts

indicates that the thrower should possess a cer tain level of dynamic and static strength

F

Static strength and dynamic strength differ When dynamic strength is produced the muscle s

6

length shortens or lengthens when static strength is produced muscle length remains virtually un changed Dynamic strength involves yielding

eccentric

and

overcoming concentric

muscle

contraction static strength is purely isometric

Every

motor skill has its own

isometric styles however the muscles do much overcoming

tion when developing static strength when developing dynamic strength it is better to use overcoming and yielding contractions Interest ingly there is no connection between one s maximum static strength and the dynamic strength that is exhibited in the fastest move ments however when rapid movements are ex

ecuted the amount of strength decreases as

typical

muscle contraction pattern even though the muscles can alternately contract in all of the various ways For example in hammer throwing discus throwing and shotputting we encounter the overcoming and more

It is more effective to use isometric contrac

work than isometric work This

132

speed increases Nevertheless in spite of the negative correlation between speed and strength some authors recommend that

throwers employ all the various regimens in their training

These recommendations are fully war ranted and are explained by a s muscle ability