IN modern world, where speed is of the essence, people who react slowly to ongoing events run the risk of being late for the celebration of life. Employers prefer to recruit fast and energetic employees to their companies, and entrepreneurs who quickly respond to market changes are always more successful than slow and unhurried ones. Even being in a dark alley with criminals, a person with a good reaction has a better chance of maintaining his health and his property. Whatever one may say, the reaction in our life has great importance. But how to develop the speed of reaction, those who do not possess it? There are different ways to do this.

How to develop speed of reaction?

The human psyche is responsible for the reaction to external stimuli. And before you start developing it, you need to learn how to control your emotions. One of the strongest emotions is fear. It cannot be removed completely, but you can learn to suppress it. Most effective method to conquer your fear is to go towards it. No wonder they say - if you are afraid of something, then this is what you need to do first. However, it happens that the irritant appears suddenly and frightens us before we have time to understand anything.

How to develop a good reaction to frightening sounds and stop flinching? To do this, you need to constantly train. For example, ask your friends and family for help. At the moment when you least expect it, they should make loud, frightening sounds. For them, this will turn into an exciting game, and over time, you will stop responding to such stimuli and will be able to maintain composure.

Another question that often worries people is how to develop a quick reaction in stressful situations? In developing this skill, computer or team games. For example, football and or volleyball are great for developing an instant assessment of the situation and making decisions in a split second. Some exercises can be easily performed at home.

How to develop a reaction at home and in everyday situations?

The first piece of advice recommended by psychologists is mental counting exercises. For example, when making a purchase, calculate in your mind how much you have to give to the seller. This will not only develop the speed of reaction, but also improve memory. You can also ask family or friends to help you train your senses at home to respond to various stimuli. To do this, you need to respond to any signal with some action: stand up at the snap of your fingers, stamp your foot when you nod your head, and when a person touches his nose, shift an object from one place to another. However, the best thing you can do is special exercises for each sense organ separately.

Reaction exercises

Having wondered how to quickly develop a reaction, you, first of all, must imagine your response to the stimulus, what specific action you will perform. The main task is to provide a variety of movements and involve as many muscles as possible. The main thing is the simplicity of movements, from the usual tapping with a finger to squats and taking an emphasis lying down. This will help you bring your reaction to automatism, almost to the level of a reflex. It is also important that your response is valid in real life. For example, at the sound of a shot, it is better to learn to bounce to the side, or fall on your stomach, than to tap your finger on the table. Start with simple exercises and gradually try more complex stimulus-response combinations. It is best to train with a partner or coach and several opponents. The spirit of competition will allow you to quickly learn how to respond to a stimulus in difficult conditions. The complex includes exercises to train the reaction of hearing, touch and vision.

1. Listening response training. The perceived signal must be clearly expressed. It could be a knock, a click, or any other sound that could ever scare you. You should not be able to see the source of the sound. It's better to sit with your back to him. Using this exercise every day, you will learn how to respond correctly and quickly to any sounds.

2. Training of touch. It is best to practice with your eyes closed or blindfolded if you want to develop hand sensitivity. If you wish to practice safety drills, your trainer should be behind you. Exercise options:

• the trainee sits on a chair blindfolded, holding his hands shoulder-width apart in front of him. At each accidental and unexpected touch by the coach, you need to clap your hands in front of you, above your head or behind your back. The shorter the interval between touch and clap, the better;
• the trainer is behind the back and touches the shoulder of the trainee with his hand. At each touch, you must turn and take a fighting stance, or crouch or jump forward or to the side.

3. Vision training. Through vision, a person receives up to 90% of all information. Therefore, it is important that the brain is able to react in any situation and weed out unnecessary irritant. Exercise options.

A high reaction rate is an important property that can significantly simplify a person’s life, because there are a lot of situations in which it is necessary. Such people are much more collected and attentive, they manage to notice and react correctly even in those situations in which an ordinary person does not even have time to understand what is being said.

Good reflexes are essential in sports, can you imagine a boxer with poor reflexes? Or a tennis player? No, you can imagine, of course, but very quickly each of them will be disappointed in their abilities and skills.

Even in a dark alley, one who has a good reaction rate, well, and long and strong legs is more likely to slip away from the bandits unharmed.

That is why many of us are thinking about how to develop the speed of reaction? Of course, each sport has its own tricks that can significantly improve this quality, as, for example, in boxing, the well-known “cracker” or “cams” ​​exercise.

Coaches, in order to achieve great results from their pupils, invented entire systems for the development of such skills, therefore, probably, in order to make your reaction speed much better, you need to go to the sports section.

For example, on, volleyball, basketball, football, that is, all those where there are interactions with moving objects. It is believed that one of the fastest sports that is best suited for training reaction speed is table tennis. It is he who is recommended to almost all athletes for training specific skills.

What if you can't go to sports? There is no desire or no opportunity, in principle it does not matter, but what to do then? In principle, there are many tips on which you can achieve good results, so to speak, at home.

However, it is important to remember that such workouts require regularity if you want to fast improvement without any difficulties, you don’t even have to start, because the reaction rate must be developed gradually.

How to develop speed of reaction?

First you need to turn to its essence: psychologists conditionally divide it into two types - simple and complex. A simple one manifests itself as a response to one stimulus, a complex one, respectively, to several at the same time. The entire response process takes place in three stages:

• at the first, preliminary, the person perceives the signal;
• on the second - is aware of it;
• and on the third, executive, there is a response, that is, a person performs some kind of response.

Knowing the nature of the process makes it possible to realize the fact that not everything can be trained, in many respects, it depends on our physiological characteristics, namely on the speed of the passage of a nerve impulse, which cannot be changed in any way. But still, it is quite possible to influence the other components of the reaction, and for this there are special techniques and training. So what should be done?

Exercises and games

• For this exercise, you need to stock up on a tennis ball and a trusty partner. You should stand opposite each other, your partner stretches his hand with the ball forward, and you stretch your hands so that they are 5 cm above your partner's hand. The ball is released randomly from the hands, without any preparation, but you must be able to catch it.
• If there is no one to train with, then it is enough to stand in front of the wall and. from different angles, hit and catch a tennis ball.
• Cross-country running has a good effect on the development of speed, while the more obstacles, the better. If running isn't for you, then cycling is fine too.
• Why do you think all boxers practice jumping rope? All the same!
• The reaction must be trained not only with the help of physical exercises, but also at the level of vision or hearing. To do this, take a regular pen and focus your gaze on it for a few seconds, and then quickly shift your gaze to another object in the room.
• Did you know that it is not always harmful! Games such as "racing" or "shooters" improve hand motor skills and develop visual reaction. So a couple of hours a week of such games can be beneficial, of course, this does not include solitaire or quests.
• Another not quite sporty, but, nevertheless, effective method is the “mirror” method, which actors often use to develop plasticity and train brain activity. To do this, one actor moves, and the second tries to repeat all the movements exactly after him, while the more accurately and faster this happens, the better the brain develops its ability to respond faster.

By reaction is meant a conscious response to a certain external influence; it is one of the manifestations of such a physical quality as speed. Reaction speed is of great importance not only in sports, but also in everyday life, filled with stressful situations and man-made dangers. To learn how to develop a reaction, you need to understand its components in the human body.

Types and structure of the reaction

In psychology, reactions are divided into simple and complex. A simple response is a response to a single stimulus. A complex reaction involves a response to several stimuli at the same time. Therefore, it is necessary to train both the reaction of the body to single stimuli, and to multiple ones.

Any reaction has a certain structure, consisting of three components:

• The preliminary period in which the signal is perceived.
• The main or latent period during which the signal is perceived.
• The execution period during which the response takes place.

It follows from this that the reaction rate largely depends on the physiology of a particular person, that is, it is innate. For example, it is impossible to change the speed of a nerve impulse. At the same time, a number of components that determine the reaction rate can be improved through special training. Each activity and sport that requires increased reaction speed has its own training methods. However, there are a number of tips on how to develop a reaction rate that you can use on your own.

We develop the speed of reaction

• Good response development sport games with moving objects, such as football, handball, hockey. They help improve reflexes, make the brain react faster to the situation.
• Cross-country running causes the brain to respond to environment, especially if in the course of it you have to overcome various obstacles, natural or artificial. Just don't forget about safety!
• Exercise with a tennis ball trains the reaction speed well. You need to stand against the wall and try to catch the ball by throwing it against the wall with a rebound from the ground. For a better workout, you can change the angle of the rebound and use Various types balls.
• in a great way reaction training are boxing exercises. There are many special exercises on how to develop a reaction in boxing. Therefore, even if it is not possible to practice this sport, you can adopt any of these exercises. The simplest exercise is the so-called "cracker". The partner positions his palm so that it is convenient to hit it. After that, you need to try to hit the palm of your hand with your fist. In this case, the partner will try to get ahead of the blow and remove the palm. After a while, the partners switch roles.
• Computer games will improve the reaction of the eyes and hone the fine motor skills of the hands. In this case, the reaction rate increases without great physical costs.
• A simple visual exercise will help speed up your reflexes. You need to take a pen and focus on it. After a while, it is necessary to sharply change the focus of vision, focusing on any other object in the room.

The correct technique for training memory and developing attention are important components for people who keep their brains in good shape and do not want to forget anything. There is no bad or good memory - there is one that needs training. Therefore, the question “how to train memory?” is relevant for modern man. After all, every day we are faced with a descendant of information that requires sorting, and important - memorization. In this article, we will figure out how and with what methods you can improve memory performance.

According to the type of perception of information, the classification consists of the following types:

• Instant view is an evaluative memory that functions in literally seconds. It works when we cross the road and see if a car is coming towards us, or when we add up the numbers in our head.
• Short-term view - information that we receive from external stimuli. The information storage period is 3 months. Before the brain is freed from unnecessary memories, a decision is made at the neural level whether to transfer the received information to long-term memory or not.
• The long-term view is information that has been selected from the short-term view. We can play it in our head as many times as we want, remember it for months and even years.

The better the instantaneous and short-term form is developed, the easier the information passes into the long-term one. And the more information we have in long-term memory, the more intellectually developed we become.

From birth, each person is dominated by one or another type of memory. With the right use of advanced memory techniques, you will remember much more.

But this does not mean that you can not train other types and use only one. On the contrary, for the effective perception of information, you need to use all the available resources of the brain.

Methods and techniques for training memory

There are many ways to train your ability to memorize. They are aimed at one end result - the assimilation of information in long-term memory and filling in the gaps in an underdeveloped form of memory. The methods described below are basic. Only after mastering them can you move on to difficult exercises.

• mindfulness method.

Attention is the main component of the brain and memory. If there is no concentration on the object, then there can be no question of any memorization. Therefore, it is important to direct attention to what you need to remember, backing it up with specific goals. For example, to learn traffic rules, set yourself the following goal - the more attention I concentrate on the rules now, the more I will learn, and the less problematic I will pass the exams.

• Association Based Method

Associations form a link between short-term memory and what has already been incorporated into long-term memory. Since the new perceived object is already reinforced in long-term memory, it takes less effort and time to remember it. The main thing is that the association should be clear and easy to understand.

• Information repetition method

It is based on the periodic reproduction of the received data in short-term memory for better assimilation in long-term memory. The newer the information received, the more concentration and repetition will be required.

These methods can be applied in Everyday life or to perform specific exercises aimed at developing memorization.

Above, we agreed that short-term and long-term memory are distinguished, and that one is directly related to the other. Of course, you can train both, but for each there are different techniques and exercises, which we will consider below.

How to train short term memory

The technique of training short-term memory is based on the method of repeating information. Here are some exercises that you can use to improve your short-term memory skills:

• "Fibonacci Technique" - imagine a sequence of numbers, where each number is the sum of the previous two. For example: 1+1=2, 1+2=3, 2+3=5 i.e. the sequence is - 2, 3, 5, etc. Do this exercise 30 minutes a day and you will notice how over time Attention and short-term memory will improve.
• Mnemonic exercise "20" - ask a friend to write 20 on a piece of paper, nothing bound friend with other words. Then take a sheet and try to learn them in order in 1 minute. For the best effect, use the associative memorization method.
• Exercise "Paragraph" - take a book and open it on a random page. Find a paragraph in it - up to 4 lines, read it and try to repeat it already without a book. When you can retell small paragraphs, move on to large ones.

How to train long-term memory

To train long-term memory, similar exercises are used, aimed at a longer storage of data. Effective Method- constant repetition of information. Memorize poems or special materials for work and study. No matter what, the main thing is the process of focusing on what you are learning. For better assimilation, say the information out loud and in your head.

Here are some exercises that will help you develop your long-term memory:

• Think of an object that you see several times a day and try to visualize it - remember the qualitative properties, appearance. Make the description as accurate as possible.
• Make a daily to-do list on paper in random order. Memorize it, and during the day, without resorting to writing, organize these things in a sequence that is productive for you.
• Choose the picture that you like the most. Describe what you see on it. The next day, in addition to remembering the previous description, you must supplement it with new characteristics. Do the same the next day. When you realize that the ideas for describing the picture are over, move on to a new one.

Memory training in the elderly

In old age, the work of the brain noticeably weakens. This is due to the reduced ability nerve cells respond to external and internal pathogens, as a result of which brain activity decreases. In addition to the deterioration of memorization, there is also a loss of concentration. But this does not mean that these processes are a consequence of the disease, or that the situation cannot be improved. Consider ways to train memory in older people:

• Collect puzzles. Choose your favorite picture and go! Just don't start with big and complex ones, because they can be difficult to assemble, and you will get tired of such an exercise.
• Before going to bed, sort through the events of your day: remember the things you did, who you met, what you talked about. The more detailed you remember, the better.
• Think of 5-10 words for each letter of the alphabet. This exercise will take time, but at the end of it you will feel the active work of the brain!
• Play Board games- chess or checkers. Pay special attention to concentration when coming up with moves. Guess crosswords, scanwords. By playing every day for 30 minutes, you will activate your attention and memory process.

Programs for the development of memory and attention

In the age of computerization, programs for the development of the brain and memory, designed for PCs, have become widespread.

• MemoryTester - tests that will help to objectively assess the capabilities of the brain. Based on the results, you will know what kind of memory you should develop to a greater extent.
• Mnemonics is a program designed to practice the memorization of numerical information. In order to quickly operate with numbers, the program offers to recode them into words according to a special code.
• "Luntik. We train memory and attention ”- for the development of thinking in children, the online version of this game is suitable. Luntik will help the child to test mathematical abilities, attention skills, completing tasks during the game process.
• VisualRepSystem is a program designed to develop visual memory.
• Language Memory Bomber is a program for learning foreign words using visualization methods and associative series.

Thus, the development and training of memory is an integral part of the effective functioning of the brain. Everyone can have their own memory training technique, the main thing is to choose it correctly, and then it will bring positive results. You can use all the methods proposed in the article, or do only one exercise - it's up to you, but do not forget that for a visible result, you need to practice developing abilities at regular intervals.

Text: Veronika Nenasheva
Illustrations: Larisa Chetvertkova

Human hands, of course, look pale and unconvincing compared to the limbs of animals. Where are the strong keratinized hooves? Where are the deadly sharp claws? Even the jester with them, with the deadly ones - where are at least some claws? Meanwhile, you can still get the most out of your hands (even if your hands are small) if you use our training program. The proposed exercises will not only strengthen the hands, but also develop the adjacent muscles, rewarding you with strong, stone-crushing fists.

You will be able to appreciate this acquisition, even being a very peaceful person, because your new, strongest male handshake will begin to dispose new acquaintances to communicate. And it will give an elusive feeling of belonging to the secret worldwide brotherhood of harsh men. So hand in hand - and go ahead, do it.

To begin with, look at your hand through the eyes of a researcher - as a biomechanism. The muscles of the forearm and the hands themselves are responsible for the hands. These muscles are divided into flexors and extensors, as well as the superficial and deep layers of the anterior and posterior groups. In general, no matter what eyes you look at your hand, it is clear that this is not an easy thing.

So just believe: our training will develop all 27 muscle groups you need for courageous handshakes and punches. The exercises are arranged in order of increasing number of props. The simplest, among other things, serve as the prevention of arthrosis.

As you understand, strengthening the hands is the work of the hands themselves. Your brushes by themselves already form a kind of physical culture tandem. Make them fight! Clasp your hands in the manner of a handshake and arrange chamber arm wrestling competitions, trying to bend the "lower" hand to the ground. Alternate position: first one hand on top, then the other.

Clench your fist as hard as you can and open it sharply. Reps are unlimited - do it until someone stops you.

Put your palms together with your fingers up, your forearms should be parallel to the floor, as if you were going to pray to the physical spirits to strengthen your muscles and tendons. Do not limit yourself to prayer, press your hands together, at the same time resisting pressure, as if trying to part your palms and leave only your fingers connected.

Mirror exercise: hands are clasped with fingers in front of the chest, you are trying to break them. The smaller the grip area, the cooler you are. If you can long time keep your hands clasped only with the last phalanges of your fingers, you can consider your fingers strong. Or weak hands...

In order not to seem monotonous to you, we will interrupt the series of exercises with the fingers. Though you can come up with a couple more if you want. The point is that the arms are statically strained in different positions that do not cause pain.

Turning to the description of the simplest shells for developing the strength of the hands, let's start with a thing that can hardly be called a simulator as such, but it can become a faithful companion on your way to strong arms. It should be a piece of matter - large enough so that you can fold it and wrap it around, barely connecting your thumb and forefinger. An old dirty T-shirt will do just fine, and the dirtier it is, the stronger you will become, because you will have to endlessly wash it and wring it out with all your might. Although, on the other hand, it is not at all necessary to wash it: after all, you do not need a clean T-shirt, but the maximum hand effort that you will create by twisting the rag in all planes.

In general, almost everything can be done with a T-shirt or any other rag. In the list of the most productive things - exercises with weights. If you have a pancake from a barbell or a bottle from a cooler with a handle on hand, thread the fabric through it and lift the load, holding on to the fabric. Also effective are pull-ups with a grip on the fabric and futile but persistent attempts to break the long-suffering rag.

The next sports equipment has been familiar to you for a long time: a childhood friend. Almost everyone had it, although hardly anyone tried to realize its full potential. This is an expander. Its variations are endless - from the simplest rubber rings of various elasticity to gyroscopic hand trainers equipped with rev counters, LEDs and a number of other useless things.

Despite the attractiveness of the gyro trainer, it is unlikely that it will significantly increase the strength of your grip. For this, it is impossible better fit classic expander. You should not perform endless repetitions with a soft projectile: the effect of such exercises will be minimal. To really increase your grip strength, take a gripper that you can fully squeeze no more than 8-10 times in one set. After you can squeeze it 12-15 times, you can move on to a harder one, and so on. By gradually increasing the rigidity of the expander, you can really achieve a serious increase in the strength of the hands. Of course, each person has his own limit, but it never hurts to dream: the toughest expander on official sale has a resistance of 165 kg. Only five people in the world were able to fully compress this piece of steel. You may well become the sixth and win yourself eternal glory and honor.

In between approaches to the expander, it is useful to take your hands with reverse exercises: you will need an elastic band for money (or rather several), which you will stretch with the fingers of one hand, folded together.

In the end, you will have to take on real shells. Because developing the muscles of the forearm will not work without weights. It is clear that when performing any exercise with dumbbells, weights and other heavy things, you most often hold them with your hands, which is why they undoubtedly become stronger. However, if you set out to strengthen the hands specifically, you need to add a couple of specialized studies to your studies. Well, or for starters, at least get dumbbells from the balcony.

So, one of the main exercises is the rotation of the brush with a weighting agent. It is necessary to take the dumbbell not by the handle, but by the heavy part, so that more weight falls on the brush holding the projectile in an uncomfortable position. Taking the dumbbell in this way, you perform several rotations clockwise and counterclockwise. The weight of the weighting agent should be average, 60-70% of the maximum possible that you can hold in horizontal position. The number of repetitions is individual, but try to do at least five.

If, by some miracle, a barbell or a weight turns out to be in your house, or your imagination adapts, say, a cast-iron hanger for the desired purpose, perform standard bending of the hands, alternating grip: palms up and down. The weight of the projectile is difficult to strictly regulate, but it should be understood that too light will be useless, too heavy will also not give the desired effect. 90% of your maximum will do for this exercise.

If, for some reason, there are no dumbbells, weights, or anything cast iron in your apartment, you can always use an ordinary chair or stool. Taking this multifunctional projectile (they also say you can sit on it!) By the legs, stretch your arms forward and make movements with your hands towards you and away from you. Lateral and rotational movements will also come in handy. Exercises can be performed holding a piece of furniture with both one and two hands - depending on your physical training and the weight of the stool.

The last exercise we wanted to recommend will require you to do something more difficult than a stool. We heard the guys from the fitness center call this device a roller, but we, fighting for the purity of Russian speech, call it "a stick with a hole in the middle, through which a rope is threaded, to which a load is tied." Although it's more convenient to call it a roller, of course. If your shoulder span is not heroic, take a roller about 40 cm long so that it is comfortable to hold it with both hands. The length of the rope is such that the load tied to it (no more than 5 kg) barely touches the floor when you stand with your arms outstretched in front of you. The exercise consists in winding the rope around the stick with the strength of your powerful forearms. Make sure that your arms remain straight, otherwise the exercise will lose its meaning.

If you decide to purchase such a complex simulator as the aforementioned roller, then you will have enough perseverance and patience to perform these simple exercises and after a while crush the raw egg with one hand. Oh, no, stop ... Fitness instructors here tell us that anyone can crush an egg. Why then is this training necessary?

Nurse Nina carefully warns:
« Abuse of these workouts causes tendonitis - inflammation of the tendons of the wrist. Don't overdo it, don't exercise if it hurts, and lean on turmeric. This spice suppresses interleukins - substances responsible for inflammation. ».