• 73-year-old coach of
In his sports diary for the year has run more than 7,000 kilometers of cycling 1500 kilometers on skis, 250 kilometers away in the water. All this does not include training on simulators. Himself Viktor Ershov considers itself exclusively an amateur. Over 20 years of work in the gym, he never took a sick leave. His mind is as strong and active as the body. He 73 years.
Mr Zubkov was born on November 26, 1941, exactly two years before the city was liberated from the Germans. Officials know him as a teacher of additional education to the highest category, the youth - both conceptual coach. Several dozen years, he worked in the sports and recreation hall at the Regional Palace of Children and Youth.
- How do you manage in his later years to look like and feel like?
- I have this attitude: try to anybody not to take offense, always draw conclusions, learn from their mistakes. They are in order and that we learn.
- How does this relate to physical activity?
- Here we train like "physics", and it is free or involuntarily reflected in the psyche, that is, it gives confidence, improves mood. The boys come into the room with a different mood, and always go with the good.
- and the external shape is important to you?
- The meaning of the harmonious development of not the point. If one of the guys obsessed with muscle mass and makes the extra weight, overweight - is disharmony. Then the internal organs fall directly under the strain. You can test yourself on a special test. The most important indicator of life - is the ratio of lung volume to weight ratio. It shows how many cubic centimeters of light falls on a kilo of live weight. The higher the score, the more comfortable a person lives. That is, who, as they say, dyhalki good. And when the guys are fixated on the large muscle mass, they violate the balance. They become starved of oxygen, hypoxia occurs. There are pitching, that while the second floor will go, and he has shortness of breath. Simply check your cardiovascular system and respiratory system using the Harvard step test. It should be a step to rise and fall for five minutes - creates a vertical load. Then the formula checks the condition. Or we can check the condition of the central nervous system, it is also very simple. Become in Romberg position, standing on one leg, arms to the side. He begins to shake all walk, stagger - it means that something is wrong. This is not secret information, and it is at our booth posted.
- And you guys pay attention to such things?
- Make them, I can not but recommend to conduct a sports blog. This is when you fiksiruesh plans, write down what you want, what you have today and celebrate mistakes. The training process then before your eyes, you become a trainer himself. And the guys who keep diaries, exercise more effective.
- You're driving this blog for a long time?
- My blog - a few ledger. So I take it and see, for example, that eating a certain date in 1975. It is not difficult to find. There and fix bugs - it helps. He himself will not lie to yourself. Hall gives much here train all muscle groups. But the most important - the heart and blood vessels, and for them to have cyclic sports needs: cycling, swimming, skiing ... Because muscle mass is most important - training the abdominals. Next - the spine, central nervous system. The spine is formed by stretching exercises on the horizontal bar, flexion-extension, torsion. These exercises are very important to reinforce the strong muscles of the back, because the back is like a muscular corset, covers the spine. When will a bunch of strong abdominal muscles, the spine flexible and strong back muscles, then this is a bunch of work for you. Well, biceps, triceps - is secondary. Well, when they are developed, but do not worry if it will not. all the most important important to set correctly.
- You mentioned cycling, swimming, skiing. Also do?
- On the bike I have connected the fondest memories of childhood. In 1945, his father came to the front, brought me a bike - a small two-wheeled German "Diamond" - and learn how to ride. I have since gone, so I have all my life have a bike. Now there are a few, in various cases of weather. This is the part I like. I travel a lot, this year I have eight thousand is on the cycling computer. When I go on vacation in the Crimea, always take the bike. This year, he traveled to Abkhazia, there ride. I like to ride in the mountains: there is a special load, different speed, a very different situation. Skiing too long ago. I have long lived in the Urals, where his childhood passed in the Palace of Pioneers, and taught me to ride. About forty years ago I was lucky to get acquainted with a thesis on swimming. About aspects of a large sailing, they were even secret. There's a very good value it was painted recreation swimming. I mastered the methods of improving swimming. It is somewhat different from the usual. Why is swimming so useful? Firstly, it is the only sport where the body axis horizontal ground. Next - weightless. We are sailing in weightlessness - unloaded joints, spine. Heart easier to work in the horizontal plane, and supplied with oxygen pumped all the capillaries, the smallest blood vessels. And here we breathe more intensively, than anywhere else. Inhale and exhale doing in the water. This forced exhalation occurs hyperventilation. Including cerebral blood flow and metabolism are improved - a powerful healing practice. And I like swimming: their ears, nose clamp special clamp, so that the water does not leak. Otherwise it may begin sinusitis, rhinitis. Mouth breathing enough to swim any distance. On hands cling spatula made of plexiglass, with a good shape is suspended lead plates to load - and chased. Part breaststroke distances, often on the back, to ventilate the lungs - and swim not to speed, not on time. Long voyage - it's like breathing exercises. This recreational swimming and different from sports. I swim only in open water. I stopped going to the pool because chlorine. Rarity already that the water was normal.
- And what about the power?
- To eat should be very moderate, in any case, the protein food surpluses to avoid. The terrible protein? When he was in a lot of the body, it is poorly absorbed, and it is difficult to output. When this protein is cleaved on stubborn nitrogenous compound is zashlakovka kidneys. There are two similar words: cold and hunger. They can kill a person. But, if reasonable to treat them, it is a powerful healing factor. Periodically, you need to feel a sense of hunger and Kholodov load.
- You mean, and tempers?
- Yes, I bathe, here today, I went to the river. There have stove, firewood supply. Arrived, he melted the stove, put the ice, swim - and to the stove. I dipped his head, but once ashore. I do not overdo it. When I'm home, I pour cold water. I'm generally a fan, I'm not a professional anything such. I do not jock, do all to the best. If you take my burden on the bike, it is relatively small for the rider, but I'm also on the ski run. If you take the load as a skier - too small, but not all skiers on a bike ride as much. Or take a swimmer: 240 kilometers over the summer for him - it's not a lot, minuscule, but not the fact that it deals with all other parallel. In sum I get a good result.
- How do you do a day pass, tell us.
- Every working day from 16:00 I in the classroom. Prior to this, free as a bird, I'm a pensioner. Summer morning meal to the river to swim in the winter, too, often dipping and ski run on the road beyond the river. And the summer is often a day I get a triple exercise: cycling, swimming and a gym. In winter, if the bike is not present, skiing and gym. A deal in the room every day. If I'm here, I'm not going to sit well. You explain something to kid shows, something he doing.
- How long you live so actively?
- As they say, until the thunder breaks out, peasant will not cross. After military school and academy, I served in the missile troops. And there I started to have serious health problems, especially the service said. Resign from the army was almost impossible, and I went to physical training, a fall went ... Here and there began a my lifestyle. He retired as the head of physical training division. And that work with young people, with the athletes than I was engaged after retirement.
- And now, how health?
- Sometimes there are problems with serious, but I try to solve them himself. At the clinic I go once a year to make a chest X-rays, because I work with people. When I go there, I start to feel worse. It's all collective psyche. Why I do not like to engage in a single room. When the kids a lot, created a kind of collective egregore, bio-energy, like a battery charging. I therefore do not feel my age.
- The interest of children to physical activity is increased or decreased?
- decreases. Children once they are in a hurry, do not have time - they are a sorry sight. Information overload leads to an unstable psyche. They therefore suffer more. Younger illness. Children sit at the computer for a long time in social networks. It activates the left brain abstract logical rational thinking, but creative thinking is blocked. A full potential, including health, laid in creative thinking. They think in terms of the basic facts, SMS, short phrases, and it is necessary to think in processes. They are due to the facts do not see the process. Here he put his head to work the muscles. And try to explain how these muscles are tied to the harmony of the whole organism. That's when the problems with the spine, the joints, they start to wonder.
In general, why do I focus health and fitness rather than sports ... Any doctor, especially sports, say, where sport begins (that some achievements), health ends there. There is continuous surge: boom, boxing ... I hate boxing, because it is a hematoma, concussion. Our biological computer works not to knock on it.
- A lot of the guys goes to you?
- For the year he goes to the gym about a hundred kids. For 25 years already several thousands are engaged. The kids room like many simulators, everything works like clockwork, although old. Some simulators since 1989, when they bought the Regional Party Committee. Much brought themselves, that I did, that the boys: they cooked, master. Because they are still in excellent condition, we serve them all the time: changing cables, bearings, grease. Periodically we, gym, want to optimize: in a smaller hall is going to move, and in general there have been attempts to close. The boys began to turn - as long as it is left, what will happen next - it's hard to say. If the room closed, the boys, who live in this neighborhood, will be deprived. Try to tell them that tomorrow there will be sessions - see the reaction. I teach them what they need to learn to think well. It is necessary to read the book, develop creative thinking.