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Man must be developed not only intellectually but also physically, to be healthy, strong, hardy, seasoned and well prepared for the many years of fruitful labor. This manual is designed for a wide range of wanting to engage in athleticism. It describes a variety of exercises with weights, given instructions on how to be of exercises to achieve a harmonious development of all muscle groups. There are special exercises with the shock, which can be done not only at home but also in the campaigns, business trips, expeditions.The strengths are not born, become stronger as a result of muscle activity. In order to thrive and be healthy, one must move. Movements are made using different muscles, whose work has a positive effect on the function of internal organs, nervous system and endocrine glands. Depending on the task muscles develop and acquire a certain quality: multiply by subtracting a low voltage, they are hardy, thin volume and elastic, working with a lot of stress, overcoming resistance, or burdening a small number of times, the muscles will increase in diameter and will be strong.Correct dosage exercises with weights are available to all. For their implementation does not require sophisticated devices and sports halls.As a result, the systematic application of resistance exercise increases the amount and strength of the muscles, improves joint mobility and elasticity of the ligaments. They have a positive effect on the lungs and cardiovascular system. When performing exercises with the weights (especially such as juggling, squats, jumping) significantly increases the body's need for oxygen. Consumption of a large number of muscles of oxygen and nutrients causes the heart and lungs work harder, therefore quickens the pulse and raises blood pressure. Thus, simultaneously with the training of skeletal muscle and exercise of the most important muscle - the muscle of the heart. Trained at the heart of an increasing load is able to provide the increasing demand for blood supply to working muscles by increasing the capacity of each contraction, ie, increasing the amount of blood pumped at each contraction.With the improvement of cardiac performance is improved and the work of the lungs, increasing their flexibility and capacity. As a result, breathing becomes deeper, rhythmic, working the body gets enough oxygen. Increases and metabolism. A more coherent and well-working nervous system.