How to increase the reaction rate: practical exercises
Let's try to figure out how to increase the speed of reaction on the example of practical exercises. But first, let's say a little about the theoretical side of the issue.
There is a myth that the reaction rate is the same for everyone, but it is not. You can easily verify this. It is enough to pass the test for determining the reaction rate with friends or relatives. You will notice that it is different. Even one person during the day shows a different reaction rate.
Another myth says that the reaction rate cannot be improved. This is also not the case. A lot of research confirms that the reaction is noticeably enhanced through exercise.
What is a reaction?
So, first understand what a reaction. It is a serious element of self-defense. The higher the action of the reaction, the sooner you cope with the suddenness and the more difficult it is to take a person by surprise. The reaction refers to established actions in response to external influences - stimuli. A simple reaction, or rather a reflex, happens like this:
irritant affects the receptors of the body;
from there comes a signal to the brain;
the brain gives the order to the body;
it leads to movement of the muscles, and they contract and perform the task.
The body's response to stimuli is a reflex, inherent in nature. It is important to be able to develop it to increase the speed of action.
This is how blinking works in response to certain sudden eye irritations (for example, if a speck enters), a knee jerk, and even finger pulling away from a hot one, etc.
In reality, most often, this path is more difficult. Often involved not only the spinal cord, but also the brain. The reaction rate slows down if the person intervenes in the chain. For this reason, it is important to develop it and improve it in order to avoid interference from yourself.
How to improve the reaction speed
Are you interested in the answer to the question of how to improve the reaction rate? It is quite simple: permanent lessons. If people are involved in sports 3-4 times a week, then to train the reaction will need to make efforts every day.
The key secret of increased reaction is the ability to concentrate at the right moment to the maximum.But, unfortunately, our body is not able to be in a state of high concentration for a long time. Therefore, the first task is to develop the ability to change periods of concentration and rest.
As a true athlete, you need to be able to go into a state of highest concentration in a split second. And after that you need to relax to the maximum, so that the body rests.
The speed of reaction is important in many life situations, and it is not as difficult to develop it as it seems at first glance.
Special online tests teach exactly this: maximum concentration and maximum relaxation at the right moment. To improve the speed of reaction, it will be necessary to focus only on a specific object. It is required to forget about the other that surrounds. It's difficult, but it's real to learn.
If a question arises concerning the increase in the reaction rate, then another question is immediately required: what exactly are you going to develop the reaction? People react to:
Thus, if you want to engage in the development of the reaction, then it will have to do with one of these stimuli.In the future, they can be mixed, but first act gradually, train them in turn.
Regardless of what type of reaction develops: visual, auditory or tactile, it is required to understand exactly what is the response reflex in the course of activity, that is, what is the established action. It is more correct to train a certain sensitive receptor on various kinds of activity. You can develop the effect of the reaction even on the most ridiculous signals, but it is important to achieve a variety of activities during training, you should use maximum muscles.
Such actions require simple, and it is important to perform them in one touch or movement. These actions are different, they require a variety of efforts: from the execution of the command "lie down" before pushups or pull-ups. It is important that these movements be simple.
It is important for you to determine what kind of reaction you develop: auditory, visual or tactile. All at once to train will not work.
In addition, the meaning and significance of the exercise plays a role; it should not be deprived of this, i.e. required to carry a specific value.In other words, the exercise should come in handy in everyday life. The key emphasis in choosing here is required to be made for safety and obtaining various skills: sporting, special. It is important to adequately choose a stimulus. For example, an imitation of a shot trains a leap to the side, a fall, but not nonsense.
It is required to train little by little, to begin with simple exercises. This includes "get yavara" or the movement of objects. Another distinctive feature of the process is the inevitable presence of a completely sudden and in no way controlled source of stimulation. Training with the orders themselves - are meaningless and useless, and quickly bored. Requires truly sudden sources of assignments.
The ideal choice would be another person, that is, a partner or trainer. Participation in the exercises of two people immediately brings them a competitive element. Everyone tries to win from the second, makes efforts to complicate the task to the enemy. In the role of a coach, take a friend, relative, etc. Few people will refuse to develop the reaction action.
Of course, if you are capable of this, then organize such conditions yourself, where there are many surprises.But now consider some exercises that are designed to increase the speed of reaction. Of course, they are not considered to be the ultimate truth, but an ordinary model, on the basis of which you will create various, more relevant, tasks.
Increased hearing response
In order to develop a reaction to the ear in the role of exposure is used sound. It requires a clear start. An example is the sound of music, a bell, a click, a knock, etc. Even the doorbell. When designing a response to sounds, it is necessary to interrupt the visible connection between the one who trains and the cause of the sound. In other words, the trainee should not foresee the moment of sound appearance by the activity of the trainer-partner. You can create a sound behind your back or use a special program for your PC.
If there is a development of the auditory response for safety, then the tasks are sent to the established actions (laying down, jumping, bending, etc.). Here are some useful tasks:
the coach needs to step out the door. The participant after the signal is required to transfer a specific object (this must be accurately indicated). Or take an object (from a shelf, from a pocket, from a box, etc.);
the trainer stands behind his back and sharply hits the ruler over the surface of something. The practitioner needs to do the same blow;
in the course of security assignments, it is necessary to train the process of taking away a weapon or what is used instead of it, by a sound signal (trampling, shouting, knocking, etc.);
Exercises are simple, but effective. You can change them or complicate your own taste.
companions sit one against the other, and in front of them is the subject. The trainer moves around them and suddenly there is a sound (clap, whistle). Partners need to take a lying object by the sound - who is more likely. To complicate the task, the coach can not only clap, but also say something like “bang”, “boom”, etc. Do not forget that partners can not bang their heads.
Increased reaction to touch
Now the development of the reaction to touch, i.e. a touch that is not controlled by the look, for example, from behind. This is a key element of security. During training, you want to blindfold if you are working out the tangibility of the hands. And if the safety tasks are being fulfilled, then the coach is positioned behind. Here are some examples for training:
a person is on a chair with a blindfold, his hands are required to be placed shoulder-width apart on a table.The coach suddenly and with an indefinite period of time touches the hands of the participant. The latter, when touched, should make a clap of the palms. It is important that the minimum of time passes from the moment you touch to the completion of the action;
the trainer stands behind at arm's length. It touches the shoulder of the trainee. The latter needs to suddenly sit down, jump to one side, turn around and become in a fighting pose.
Increased reaction to vision
The reaction to vision is very important, because this is the main feeling. Almost all of the data people get through the eyes, because the development of reactions from the "visible" stimulus is required to devote maximum time.
By the way, it is easy to develop. In the course of performing tasks, it is important to pay attention not only to the response to an established event, but also to the person’s choice of a specific event. No need to turn on one lamp, turn on one of two or three. In such a situation, the brain needs to assess the situation and discard unnecessary stimuli. Here are some useful tasks to improve the response to vision:
The ruler is pressed against the wall. The participant is required to put his thumb in 1 cm from the ruler at around 10-15 cm from its edge.At the time of lowering the line, it falls. The goal is to catch it with your finger and press it against the wall. The less time the line "flies", the higher the reaction;
the trainer in random order turns on one of the 2 lamps (the switch to the participant is not visible). When a specific lamp is turned on, it is required to transfer the item or perform the specified action;
because of the screen are shown things. A response is required to a specific item.
Effective training is the game "on the fingers": rock-paper-scissors and even-odd:
in the game, even-odd fingers show the leading number 1-5. The second participant is required to show an eigenvalue, but with a different value. If the first participant shows an odd number, then it is important for the second to show an even number;
A lot of children's games develop a visual reaction. Suffice it to recall your favorite childhood fun and start training.
stone-scissors-paper is familiar to us from childhood. The stone is a fist that breaks scissors (two fingers). The latter defeat the paper (palm), and it is able to cover the stone. In a simple type of game, participants "create" an object in one moment. In this situation, the coach gives time to the trainee, so that he has time to understand and choose the object that wins;
okay In this game, the participants sit at the table one against the other.Hands on the table too. One palm is trying to cover the palm of another, and it is important to remove it before that.
There are other workouts to develop a reaction to visible stimuli:
a game for children, during which people stand in a circle. They jump in a clockwise motion, trying to jump a neighbor on the leg. The latter moves the leg by jumping. If the participant jumped, attacking, then it is important for him to stand still. If the participant jumps, jumping, then he must step on the leg of the neighbor. He who has come, leaves the circle;
easy fun called "word paper". One participant holds the paper in his hands, and the second puts his hand on his brush holding this paper. The first one throws, and the second must catch with the hand the paper that was on the brush of the first. If the game goes for money (caught a piece of paper - got it), then the reaction development process goes as fast as possible;
juggling. Begin to learn to juggle. In this situation, the goal is not only to develop a reaction, but not to manage without it.
To develop the speed of the body's reaction, a game is used where you need to catch a tennis ball with your hand. Everyone saw the training of tennis players. They stand opposite the wall and work out blows.The ball bounces off the wall and returns again.
Take the ball for tennis too, stand in front of the wall and start throwing it with an effort. The actions are similar to the training of tennis players: hand-ground-wall-hand. First, there is training one hand, then the second, then all at once. As an option, you can throw with your left hand, and catch only with your right. This will complicate the task. It is even better to do an exercise with a partner, so you will catch the ball in order.