OFP is what it is and for what it is needed.

Playing sports is always useful for a person. Especially if you deal with the mind, properly distribute the load, make an accurate schedule. Important is the RPT. What is this - we will consider in more detail.

Training

At once it is necessary to decide, you decided to play sports seriously or just to keep fit. All your further loads will depend on this. So, if you chose the first option, you can almost forget about work or study. You will have to direct all efforts to training, systematically increase workloads and carry out PFD. 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 perform a jog and a set of stretching exercises. In the morning, it will be necessary to conduct a basic training, then a hitch. After 4-5 hours, you can re-train, but with reduced load.

Making ourselves stronger

Even if you decide to just keep yourself in good shape, you will need to practice the PEF. Exercises that will make the muscles more elastic, stronger, train endurance and strength. General physical training, despite the name, is not at all 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. You can tell a lot about the benefits of PFD: what it strengthens your body, allows you to achieve some success. Conditionally we will break all the exercises into three groups, which we will talk about.

Force

Virtually all athletes (and not only them) are important to train the strength of muscles. This allows them to be more effective. There are several exercises that train this characteristic in the framework of PFD. The norms differ in age, sex and even rank. There are 3 basic exercises. For boys it is pulling on a high crossbar, pushing away from the floor and from the bars. There are many ways to carry out these exercises for the development of different muscle complexes. So, you can pull yourself back and forthright grip, as well as lifting your legs. The average standard without age and discharge: pull-ups - 6-9 times, the press from the floor - 20-25 times, the press on the uneven bars - 3-7 times. For girls, the exercises change slightly, so they need to perform a press on the low crossbar with an emphasis on the legs, as well as the most common push-ups. The standards are as follows: press on a low crossbar from 10 to 15 times, push-ups from the floor 10 to 15 times. The complex of exercises for both sexes also includes a press, a standard for boys from 40 times per minute, for girls - from 30.

Endurance

The best endurance exercise is sometimes carried out by separate trainings, not including in the OPP. What is it, you all know perfectly well - running. Distance for boys - from 2 to 3 km, for girls - 1 km. This race will be quite enough, if you spend it every day. But the endurance is also increased by any other physical exertion, if it is carried out in a complex and separate way. For example, instead of the usual push-up from the floor, do 3 sets of 20 times with a half-minute break. Such training will certainly make the muscles of the hands much more hardy.

Speed

Also an important characteristic of your body, which is an integral part of the PFD. What is it - for sure everyone knows, but how to train it? Of course, the best way is a systematic run with several approaches to a distance of 100 m. Acceleration must be worked on several times. If you want to achieve more significant results, it is better to accelerate, climbing a small hill, or in the area where you will inevitably run up the slope. The standard of running on the 100-meter distance is known to many from school: for boys - no more than 15 s, for girls - not more than 17 s.

Once again, we note that all the standards given here are general, without regard to age and achievements in sports.