Will is a person’s ability to perform deliberate actions aimed at achieving consciously set goals, consciously regulate their activities and manage their own behavior.
A person not only reflects reality in his feelings, perceptions, ideas and concepts, he also acts, changing his environment in connection with his needs, intentions and interests.
An animal in its life activity also influences external environment, but this influence occurs in the process of unconscious adaptation. Human activity, aimed at changing the environment and adapting it to one’s needs, has a different character than that of animals: it is expressed in volitional actions, preceded by an awareness of the goal and the means necessary to achieve this goal.
Volitional actions are those actions of a person in which he consciously strives to achieve certain goals.
Distinctive feature volitional actions is their conscious purposefulness, which requires a certain degree of concentration on their implementation. The ability for volitional actions has developed in humans in connection with work activity.
Volitional actions are interconnected with thinking processes. If without thinking there cannot be a real conscious act of will, then thinking itself is correctly carried out only in connection with activity. Thinking, divorced from the practical solution of life's problems, becomes unable to correctly carry out its inherent function of understanding the essence and mutual connection of phenomena. Only in volitional actions does it find its full and fruitful implementation and development.
Finally the most important feature volitional actions is their connection with movements. Whatever a person strives for, whatever his will is directed at, he can achieve his goal only by making certain movements.
Strength of will
This is the inner strength of the individual. It manifests itself at all stages of the volitional act, but most clearly in what obstacles were overcome with the help of volitional actions and what results were obtained. It is obstacles that are an indicator of willpower.
The volitional qualities that best characterize the willpower of an individual include independence and initiative.
Independence is the ability to cope in one’s actions without someone else’s help, as well as the ability to be critical of other people’s influences, evaluating them according to one’s own views and beliefs. Individual independence is manifested in the ability to organize activities on one’s own initiative, set goals, and, if necessary, make changes in behavior. An independent person does not wait for hints or instructions from other people, he actively defends his views, can be an organizer, and lead him towards the realization of a goal.
Initiative is the ability to find new, unconventional solutions and means of their implementation.
The opposite qualities are lack of initiative and dependence. A person without initiative is easily influenced by other people, their actions, questions their own decisions, and is not sure of their correctness and necessity. These qualities appear especially clearly in the form of suggestion.
Traditionally, volitional regulation of behavior, all phases of complex volitional action are associated with a special emotional state, which is defined as volitional effort. Volitional effort permeates all phases of the volitional act: awareness of the goal, formulation of desires, choice of motive, plan and methods of performing the action. A volitional effort arises every time as a state of emotional tension associated with external or internal difficulties. You can free yourself from it only by either refusing to overcome obstacles, and therefore, from the goal, or by overcoming them through volitional effort. As a result of volitional effort, it is possible to inhibit some motives and enhance the action of others. External obstacles cause volitional effort when they are experienced as an internal obstacle, an internal barrier that must be overcome. So, volitional effort is a special activity that has an internal plane of consciousness and is aimed at mobilizing all human capabilities. Volitional effort is a state of emotional tension that mobilizes a person’s internal resources (memory, thinking, imagination, etc.) and creates additional motives for action.
The very idea of strength, according to F. Engels, occurs in a person because he has the means necessary to perform the movement. “These means can, within certain limits, be brought into action by our will...” .
Presentation of volitional efforts as a sign of any volitional action, considering that “the volitional process with its central factor, volitional effort, should be sharply distinguished from more general concept mental activity, which is included in all mental processes without exception."
A number of authors (A.G. Kovalev, V.A. Krutetsky, S.V. Korzh, etc.) associate the manifestation of volitional efforts with the conscious mobilization of human capabilities (updating the psychophysiological resources of the body). Volitional efforts are considered mainly only as a factor determining the realization of human capabilities in physical forms activities, while missing the analysis of their organizing, regulatory function. Other psychologists (A.P. Kolisnyk, A.S. Zobov, N.E. Malkov) associate the manifestation of volitional efforts with the active self-regulation of the individual in terms of effective self-government and the choice of optimal motives. At the same time, analyzing mainly only the organizing function of volitional efforts, they underestimate their function of mobilizing and realizing human capabilities.
Thus, it can be assumed that volitional efforts are a reserve energy and the highest regulatory factor in any field of human activity, and in sports in particular. .
The main volitional efforts are the conscious motives of the activity performed, which perform a meaningful, directing, simulating function. The volitional efforts themselves perform an organizing, managing, and implementing function. Conscious motives do not always determine the manifestation of volitional efforts. This depends on the level of development of a person’s corresponding volitional abilities and awareness of the need to perform certain activities related to overcoming difficulties. It is important to have the appropriate skills practical activities, development of the ability to self-stimulate using various techniques of self-hypnosis, self-persuasion, and self-orders. The motivational determination of volitional efforts is favored by certain emotional states - confidence, readiness, mobilization, excitement, etc., arising on the basis of the actualization of the corresponding motives for achievement and the aspirations of the individual.
In Soviet psychology there are a number of works that reveal the positive influence of strong motivation on the effectiveness of performance various actions human (A.N. Povarnitsyn, Yu. Yu, Palaima, etc.). But the problem of the influence of different strengths of motivation on the effectiveness of volitional efforts, unfortunately, has not yet been developed. Considering that a person’s skills in overcoming difficulties in usual activities are usually well developed, we can only assume the following: a person’s overcoming difficulties corresponding to the main difficulties of his professional activity, there may be a direct relationship between the strength of motivation and the effectiveness of volitional efforts.
Thus, we can assume that the influence of motives on the effectiveness of volitional efforts depends on the strength of motivation and the significance of the action being performed. According to N.F. Dobrynin, “efforts are determined by the significance of the decision made for the individual, manifesting itself in volitional actions. The degree of volitional effort therefore depends on the degree of difficulty of a given action. The degree of volitional effort therefore depends on the degree of difficulty of a given action, the degree of its significance for the individual at a given time.” time". Therefore, a person’s ability to demonstrate volitional efforts should be judged on the basis of his ability to realize significant motives.
If we assume that will is a property of the individual, then we can expect the dependence of volitional manifestations on the individual characteristics of a person, and primarily on self-awareness (on the characteristics of self-esteem). Therefore, it can be assumed that the manifestation of volitional efforts depends on the individual characteristics of a person (temperament, age, professional orientation, level of professional skill, etc.), on the adequacy of his self-esteem.
The properties of a particular personality are manifested in its activities. Moreover, depending on the types of activities performed, the same properties can manifest themselves differently. In this regard, it can be expected that the manifestation of volitional efforts depends on the characteristics of the activity performed.
In psychology today, almost no concept has been developed that characterizes the mechanisms of the emergence of volitional efforts of athletes and their function in general structure sports activities. Therefore, we can only assume that the emergence of volitional efforts in athletes is associated with an awareness of the need to successfully perform competitive activities, with an increased activation of their consciousness, with the use of various self-stimulation techniques (self-orders, self-persuasion, self-hypnosis) that contribute to the organization and implementation of actions aimed at overcoming difficulties. .
Volitional efforts are a factor that ensures the control of mental processes under extreme competition conditions. In addition, volitional efforts are gradually involved in the organization (formation) various aspects sports activities. At the first stage of organizing such activities, volitional efforts contribute to the activation of the motivational sphere of the individual. They, by organizing an active analysis of various motives, contribute to the selection of the most significant ones and their approval in consciousness. Volitional efforts additionally activate, strengthen significant motives and, on their basis, form sustainable motivation for sports activities. In accordance with this motivation, they participate in the formation of a dynamic attitude, which subsequently contributes to the correction of volitional actions.
An important function in updating the content aspects of a volitional motivational attitude is performed by the athlete’s self-esteem. Volitional efforts, helping to correlate motivation, self-esteem, attitudes, aspirations, opportunities, feelings and activating mental processes (especially attention and thinking), ensure the setting or selection of goals (for volitional actions of character, setting realistically achievable goals).
Setting goals and their implementation are associated with the manifestation of appropriate emotions. Volitional efforts exercise control over them and their necessary regulation.
After setting specific goals, volitional efforts ensure the organization of the most complex planning processes for upcoming competitions, the selection of the most effective tactical means and methods, etc. Before starting to implement the intended goals, volitional efforts contribute to preliminary mobilization, forming volitional readiness for the upcoming extreme activity. Then they organize the beginning and implementation of this activity, maintaining the necessary level of mobilization and exercising appropriate self-control and correction of complex operations of volitional actions. At the same time, when obstacles arise (to overcome them), volitional efforts carry out the function of stimulating activity with the help of self-orders, self-persuasion, self-hypnosis, and setting intermediate goals.
Depending on the specifics of the difficulties that impede the realization of a particular goal in sports, volitional efforts acquire certain characteristics. Thus, it can be assumed that in the process of performing complex intellectual tactical actions, volitional efforts are aimed primarily at optimizing the motivational sphere, at choosing from a hierarchical system of motives, goals, tasks, decisions, positions, the most optimal and significant, mainly due to the inclusion of additional regulatory processes. When performing physical volitional actions, volitional efforts are aimed primarily at the implementation of significant motives, goals, and decisions through the inclusion of additional mobilization processes. .
To demonstrate volitional efforts, information about the progress of wrestling and the state of the athlete’s body is necessary. On the basis of this information, volitional self-control is carried out, characterized by constant comparison of complex aspects of volitional actions with the developed program and, on the basis of this comparison, the implementation of appropriate correction.
Volitional efforts, activating intellectual processes to analyze incoming information in accordance with the goals of the activity, contribute to the formation of optimal algorithms and programs of volitional actions. Planning such actions is associated with the maximum actualization of mental processes, especially mental, creative, and often intuitive.
In general, the manifestation of volitional efforts is associated with a high level of attention. Adequate rapid switching of attention - important condition volitional regulation.
To achieve a high level of volitional mobilization readiness, sustained intense attention is necessary, promoting the emergence of the necessary images and ideas, the mental implementation of upcoming actions and conducive to the formation of corresponding sthenic emotional states. It can be argued to a certain extent that volitional efforts are manifested through attention.
The development of volitional efforts is also associated with the formation of the ability to subordinate one’s actions to necessity, with the self-education of a high level of self-control. Highest degree development of volitional efforts is manifested in the emergence of a need for volitional activity, in overcoming difficulties in sports.
This is accompanied by motives of self-affirmation, self-expression, self-realization, and knowledge of one’s capabilities.
For the formation of volitional efforts, regular adherence to the requirements of necessity is no less important. But this submission should not always be harsh, because frequent violence against oneself can lead to a breakdown of will. To prevent this from happening, the athlete needs to learn to relax in a timely manner and relieve tension.
But it should be noted that the ability to relax and relieve tension reveals a kind of regulatory side of the will. .
High level The development of the ability to demonstrate volitional efforts is characterized by optimal organization of the main aspects of volitional sports activity. Volitional actions in sports are characterized by high efficiency and economical manifestation of mental and physical energy. In such actions, volitional efforts, as a rule, do not ensure the regulation of all its elements, but only those of them, the implementation of which requires conscious effort and overcoming difficulties.
For the manifestation of volitional efforts, it is important for the athlete to consciously foresee the reality of achieving the intended results. Volitional efforts achieve high efficiency only when they are subordinated to goals of various levels and significance.
Wherein long-term goals(to become the champion of Russia, Europe, the world, etc.) determine the stability of the manifestation of volitional efforts, and the immediate goals (to complete the next category, standard, etc.) stimulate their intensity. In addition to the presence of goals and strong conscious motives, it is also necessary to include the presence of a strong-willed attitude, readiness to demonstrate volitional efforts.
The focus on the manifestation of volitional efforts contributes to the necessary correction of volitional actions, maintaining readiness to overcome difficulties, and promotes the adoption of optimal intuitive decisions in extreme competition conditions.
The volitional attitude is formed on the basis of the athletes’ objective assessment of their capabilities adequately to the requirements of the upcoming competitions and in accordance with its assessment. The formation of a volitional attitude is preceded by the cognitive and prognostic activity of the athlete with the analysis of emotional and value relations to sports.
An important factor in the formation of an attitude towards the manifestation of volitional efforts is self-hypnosis.
With its help, an athlete is able to program his consciousness to manifest will. To carry out volitional self-hypnosis, it is necessary to achieve a state of self-confidence, consciously actualize and strengthen the motivation for achievement, imagine the intended result, mentally perform the main actions, and repeat the necessary settings several times using inner speech.
Self-hypnosis is preceded by self-persuasion and self-orders. Thus, self-persuasion characterizes the act of justifying the need to perform certain voluntary (volitional) actions.
Self-persuasion is carried out based on the actualization of certain intentions and aspirations. It contributes to the formation of the necessary level of readiness to achieve the intended goal.
The potential state of volitional readiness turns into volitional actions with the help of appropriate self-orders, i.e. direct verbal, harsh self-stimulation of efforts corresponding to the level of intensity difficulties, based on the awareness of their necessity.
The manifestation of volitional efforts is the moment of the most active active state of consciousness, characterized by the dialectical unity of the incentive and executive sides of the action. The determining condition for the manifestation of volitional efforts is increased activity of consciousness.
Based on the experience of volitional activity and the formation of additional incentive phenomena that arise in the process of this activity, certain positive changes occur in the structure of self-awareness: the adequacy of the assessment of one’s abilities increases, the stability of emotional-value relations increases, and the regulatory mechanisms of self-awareness potentially strengthen.
Volitional efforts provide the creative side of sports activity, contribute to the formation of such motives that are associated with the athlete’s self-improvement, his development, with the transformation of himself and the surrounding reality.
The athlete’s volitional efforts aimed at realizing moral and ethical motives, correlating with self-esteem, moral claims and attitudes, contribute to the formation and actualization of such personality traits as pride, self-respect, conscience, self-esteem, sense of duty, responsibility, etc.
Volitional efforts are manifested on the basis of self-knowledge, studying one’s capabilities, and ways of carrying out volitional activity.
They can act as a process of self-realization of an athlete, as a process of self-realization of an athlete, as a leading means contributing to the stability of his character and the development of his best qualities.
Stable manifestation of volitional efforts leads to the harmonious development of all aspects of self-awareness: motivational-emotional, intellectual-prognostic, normative (moral) and regulatory. If this harmony is disturbed, some instability of volitional regulation of behavior can be observed. .
Depending on the stable orientation and characteristics of readiness to demonstrate volitional efforts, one can judge the formation of various volitional qualities of athletes. The focus on the manifestation of volitional efforts that contribute to the formation, maintenance and implementation of meaning-forming long-term goals characterizes such a volitional quality as determination, the leading side of which is volitional orientation.
Readiness for sustainable manifestation of volitional efforts that contribute to the implementation decisions taken in accordance with significant motives in the conditions of overcoming various obstacles, characterizes such a volitional quality as perseverance.
The potential possibility of sustainable manifestation of volitional efforts that contribute to overcoming difficulties that impede the realization of immediate goals characterizes another volitional quality - perseverance.
The focus on the manifestation of volitional efforts that contribute to the adoption of objective responsible decisions, despite the risk and danger, is associated with such a volitional quality as determination.
The focus on the manifestation of volitional efforts that contribute to the adoption of responsible decisions and their implementation in actions associated with risk and danger characterizes the volitional quality of courage.
The ability to demonstrate volitional efforts that contribute to maintaining mental and psychomotor processes at the required level
level in extreme conditions in accordance with the goal, characterizes such a strong-willed quality as endurance.
Readiness for volitional efforts that contribute to effective management motives, emotions and actions in extreme conditions in accordance with necessity, acts as a characteristic of volitional quality self-control.
Focus on volitional efforts that contribute to the development of original, optimal, timely solutions and ways to implement them in difficult conditions characterizes volitional quality initiative.
Readiness for volitional efforts that promote independent goal setting, decision making and their implementation in extreme conditions is associated with such volitional quality as independence.
Thus, volitional qualities are not only manifested, but also formed through volitional efforts.
The manifestation of volitional efforts in accordance with the characteristics of the difficulties of extreme activity to be overcome contributes to the formation of appropriate skills of volitional activity, as well as the formation of volitional orientation. .
Manifestation of volitional efforts in the form of physical tension If a person regularly demonstrates conscious volitional efforts, then by this he greatly strengthens his field form of life. There are many options for the manifestation of volitional efforts, but ultimately most of them manifest themselves externally in the form of certain physical acts, such as muscle tension. This feature was noted long ago in Ancient China, where a whole system of training and improving the mind and body was developed based on voluntary muscle tension.
Some people in our country have achieved significant results in this type of training. For example, Alexander Zass, thanks to the original method of training volitional muscle tension, achieved amazing strength results. However, he had an ordinary physique.
So, let's turn to the original sources of strengthening the field form of life, to the ancient Taoist system "The secret basis of the transformation of muscles and bones, the subtle art of prolonging life."
Foreword by Xiong. Yu was 17 when he was called a weakling. He got angry, but didn’t dare say a word in response. He was advised not to get angry, but to start transforming his muscles. He trained for 5 years, and then he was able to lift a load weighing 300 kg and carried 20 circles around a platform with a diameter of 3 meters. And I became convinced that there was strength in the lower back. Then he lifted the weight on three fingers, determining their strength. Now Yu is 75 years old, his skin and muscles are smooth like a child’s, his bones don’t protrude, people don’t believe in his age.
When Yu led the sports society of subtle martial arts, among the practitioners there were those who could not be helped. They were with constantly cool head, poor digestion, stomach and pulmonary patients. In just two months, having reached the 4th exercise of the first stage, one after another, the condition began to improve. Over time, those who did not stop practicing cured all their diseases. Such is the efficiency of muscle transformation work.
On the composition of the treatise on the transformation of muscles
The first stage includes 8 exercises, the 5th and 8th involve some movement, the rest have no movement. The second stage includes 4 exercises, 1-3 of them without movements, the 4th movement will be discussed separately. In the third stage there are two exercises, the first without movements, the movement in the second will be discussed separately. What to pay attention to during training. 1. Each exercise begins to be performed in 9 respiratory cycles (one cycle - inhalation and exhalation) and is brought to 81. Breathing should be slow and long, sharp and fast breathing should not be allowed. Starting with 9 breaths, train until they are performed purely without violence, then add another 9 breaths. They advance gradually without violence. Each time you finish an exercise, you need to rest a little, only then move on to the next one. And when practicing extended breathing, it is under no circumstances permissible to use force. If you feel tired, you need to regulate your breathing and only then continue. 2. Beginners should start with the first exercise of the first stage, with 9 breaths, and work up to 9x9=81 breaths. Only when you feel that there is no violence can you move on to the second exercise. But if you find it too monotonous, you can go through 1st to 8th sequentially. In this case, perform each exercise only 9 breaths. Increase the dosage gradually, bringing each exercise to 9x9 = 81 breaths. The increase should be gradual; all attempts at sudden and rapid breathing should be suppressed. 3. You need to breathe with your teeth closed, the tip of your tongue raised to the palate, your mouth slightly open. Closed teeth prevent the loss of old teeth. An open mouth promotes natural breathing. Touching the tip of your tongue to the roof of your mouth increases salivation. 4. When studying this technique, practice in the morning, at noon, in the evening - at least once a day. During training, the consciousness is made unified, the shoulders are lowered, the chest is not protruded. After finishing the exercise, you should take a few steps and rest a little. If you are too tired, you should not exercise. Training should happen naturally, without violence. 5. When performing movements: clenching your fists, pressing with your palm, propping up, pushing forward, or pressing your palms to the left and right, you need to add one tension for each exhalation and inhalation. For example, after clenching your fists, inhale and exhale, slightly increase the compressive force in your fists, inhale and exhale - further increase the compressive force in your fists, up to 9x9 breaths, and only then relax your fists. In other words, the tension force should gradually increase from one breath to the next, reaching a maximum in the last respiratory cycles. Push forward, support upward, thrust with palms to the left and right are performed in the same way. 6. Performing the exercises of the 1st stage does not require an increase in tension, only naturalness and duration are required. Continued training will spontaneously increase your strength and strengthen your field life form. In the second stage, exercises 1 to 4 are a method of “folding bones.” The entire body is shortened by 5 tsun. With intensive training, this method can be mastered by a motivated student. When performing breathing exercises, you must mentally ensure that the inhaled energy (qi) descends, plunging into the area just above the navel. 7. The first exercise of the third stage is the "method" swallowing yin". Only dedicated students, after several years of training, can achieve success in this. The second exercise is designed to train the strength of the fingers and lower back. Performing these exercises for a long time leads to prolongation of life, transforming weakness into power. 8. 14 are collected here exercises, each has its own characteristics. During their practice, you will feel what they are aimed at and gradually comprehend their true essence. The training method according to the “Treatise on the Transformation of Muscles”. First stage. Ex. 1. Place your feet firmly at shoulder width, your eyes looking horizontally, your teeth in a full bite, your mouth slightly open, the tip of your tongue touching the roof of your mouth. Having completed each breathing cycle, the fists are slightly clenched, the force is maintained, and after the next breathing cycle they are squeezed a little more, and this is done until they reach 81 breaths, after which the fists relax. At the first stage, you are not required to exert excessive stress. You do everything to the best of your ability. After training like this for several months, the strength of your hands will naturally increase. Attention: The shoulders should be lowered, the chest should not stick out, and mentally, while inhaling, draw energy into the navel area. First, take 9 breaths, relax your hands. Then gradually increase the number of breaths, without forcing yourself, achieve naturalness.
Ex. 2. Body position as in exercise. 1. But the palms are set to the left and right. After each breathing cycle, apply downward pressure with your palms. In this case, there is not so much pressure on them as pulling the fingers towards oneself. As you apply pressure, your palms lower without relaxing. This exercise increases arm strength. Attention: lower your shoulders, draw in your chest, mentally immerse energy in the navel area. During Press down and bend your fingers outward.
Ex. 3. The palms are pushed forward with exhalations and inhalations. Starting position, as in exercise. 1. Palms push forward, large and index fingers form a triangle. Each time you finish inhaling and exhaling, your palms are “pushed forward” (it just gives the impression of being pushed forward, in fact the hands are in place, only the tension increases), while the fingers are pulled inward. As you “push,” the palms move further forward, and only after completing 9x9 = 81 breaths do they relax. This exercise increases the strength of your hands and fingers. Attention: arms and wrists are slightly bent, immerse the energy in the umbilical center, pull the fingers inward towards you.
Ex. 4. The left and right palms are supported with exhalations and inhalations. The starting position is the same. The arms are extended to the left and right horizontally, palms up. Imagine that there are heavy objects on your palms. Having completed each breathing cycle, mentally support the palms upward - only mentally, increase the tension, while the palms are motionless. And so 9x9 = 81 breaths. This strengthens your arms. Attention: immerse your shoulders, pick up your chest, lower the energy into the navel area, extend your hands horizontally and keep motionless. 
Ex. 5. Opening and bringing the palms together with exhalations and inhalations. The body position is the same. The palms are closed tightly at chest level, the thumbs are “glued” (immovably pressed) to the body. As you inhale, the palms move apart, and as you exhale, they close again; train up to 9x9=81 breaths. In this exercise, the lungs either expand or contract, this helps in case of tuberculosis. Attention: immerse your shoulders, pick up your chest, take energy into the navel area; when the palms diverge and come together, bend the fingers, the thumb is “glued” (touches) to the body; do not raise your elbows up (see Fig. 5-1, 5-2); move your palms at chest level. The arms are moved apart, brought together in time with the breathing, and the exercise is completed in the position shown in Fig. 5-a.
Ex. 6. Press your palms to the left and right with exhalations and inhalations. The body position is the same. The palms are spread left and right in a resting position, the centers of the palms are directed outward, the fingers are directed upward, and the fingertips are drawn towards the head. With each breath, the palms seem to press outward. The number of breaths is the same 9x9=81. The stronger the emphasis, the further the palms diverge. Relaxation only after the end of the entire respiratory cycle. This exercise increases forearm and shoulder strength. Attention: Immerse your shoulders, pick up your chest, immerse energy in the navel area, pull your fingertips towards your head. Ex. 7. Press your palms up with exhalations and inhalations. The position of the legs is the same, the hands, palms turned out, rest upward, the centers of the palms are facing the sky, the thumbs and index fingers are located opposite each other, forming a triangle facing the sky. As you inhale, clench your teeth tightly, as you exhale, open your mouth, your hands rest high up - the stronger the tension, the higher, until 81 breaths are completed. This exercise gets rid of unpleasant odor from mouth. Attention: Immerse energy in the navel area, tilt your head back, eyes look at the backs of your hands, do not protrude your chest and stomach, pull your fingers down. Ex. 8. Hanging your hands with exhalations and inhalations. The body position is the same. The torso is bent to 900, the hands gradually hang down. When the torso bends down - exhale, when it goes up - inhale. As the body tilts, the hands fall lower and lower. If your breathing is too fast, then rise to a vertical position, inhale and exhale, and then tilt your torso down again. If fatigue is not felt, you can repeat up to 81 breathing cycles. Attention: immerse your shoulders, pick up your chest, immerse energy in the navel area; when the hands hang down, the shoulders move slightly relaxed; the hands should be relaxed, no tension. This exercise is effective in case of excess fat in the abdominal area. It helps to reduce it and thin the waist. If there is too much fat, then for quick success, the exercise must be performed 3-5 times a day for 9x9 = 81 breaths. The effect will be felt within a month. Second stage.
Ex. 9. Onion-shaped step, stretching the body to the right with exhalations and inhalations. Move your right leg one step to the right, forming a right bow-shaped step. (This step, i.e. the stance, is formed like this: placing your feet parallel, shoulder-width apart, move your right foot forward one step parallel to itself, and turn your left foot 450 to the left). Stretch your body forward to the right, then right palm placed behind the back, and the left hand, bent in an arc, is placed in front of the chest with the center of the palm outward. The eyes look at the left heel. In this exercise, stand in a stance, connect your teeth tightly, and only then perform from 1 to 81 breaths. Attention: This exercise is a “right addition of bones,” but if performed not at a young age, it is difficult to achieve success. During inhalation and exhalation, the body is completely motionless. Similarly, bend to the left with a left bow-shaped step. 
Ex. 10. Clench your fists and turn your face up while exhaling and inhaling. Legs, as in the previous exercise, i.e. in a right bow-shaped step, keeping your torso straight. Bend your right arm at the elbow and, clenching a fist, place it above your head. Tilt your head back, eyes looking at the center of your right palm. Left hand clench into a fist and hang down, the center of the palm facing back. (Fig. 10-a). The bite of the teeth is tight. Continue exhaling and inhaling 81 times, only then relax. The exercise is useful for thick necks. Attention: during inhalation and exhalation the whole body is motionless, right hand the wrist is slightly bent inward, the head is thrown back, the neck is tensely extended. Do the same on the left side. 
Ex. eleven. Pressing one palm up, hanging the other down with exhalations and inhalations. The position of the legs is as in the previous exercise: right bow-shaped step. The body is stretched straight. The right palm rests upward, the center of the palm faces the sky, the fingers are bent down towards the head. The left palm hangs down, fingers pointing toward the ground, and the center of the palm points toward the thigh. The eyes look horizontally. The bite of the teeth is tight, they perform 81 breaths, then relax. This exercise has an interconnected effect with exercise. 9 first stage. Attention: When breathing, the whole body is motionless. After completing each exhalation-inhalation, you need to push your right palm up and pull your left palm down: the point is a stretching effect on the bones. Do the same on the left side. 
Ex. 12. Raising and lowering in a squat with exhalations and inhalations. “Glue” the toes of your feet to the ground at a distance of 40 cm from each other, place your hands on your belt, and slowly lower your torso in a squat. When squatting, the heels come off the ground, the center of gravity is maintained only by the toes. The eyes look horizontally, the teeth bite is tight. Squat until your hips are horizontal. Rise and squat until 81 breaths. Long-term training makes the step steady, the kidneys strong, and in old age there will be no weakness in the legs. Attention: in the entire complex of “muscle transformation”, only ex. 5, 12 and 14 contain movements. In this exercise, while squatting, exhale, while standing up, inhale. When standing up, use the toes of the feet, when standing, the heels rest on the ground, and when squatting, they lift off the ground again. Third stage.
Ex. 13. Swallowing Yin with exhalations and inhalations. The feet are “glued” to the ground, the distance between them is slightly more than 30 cm. The hands are placed behind the back, right hand clenched into a fist, the left one squeezes the right wrist. The torso is slightly squatted, the knees are slightly bent, the eyes look horizontally, the teeth are in a tight bite, the tip of the tongue touches the palate. Perform 81 exhalations and inhalations continuously. This exercise is effective for young people during long-term training. In adulthood, you will train for several months and the result will be unexpected. IN this exercise, standing in position "standing like a pillar" By drawing in energy with breathing and lowering it into the navel area, you can cure all chronic diseases. Attention: in the “standing up” position, the anus is slightly tense and raised (this helps to better retain energy in the body and concentrate it in the corresponding energy center - pill field in Chinese).
Ex. 14. Push-ups with exhalations and inhalations. The whole body is aligned in support, the toes and toes are “glued” to the ground. Lower and raise the body with exhalations and inhalations 81 times. The body weight is mainly supported on the hands. There are three ways to use brushes. In the first case, they move with their palms “glued” to the ground. After pure mastery, in the second version, the palms are replaced with fists. After pure mastery of this, when performed without overexertion, they move on to the third option: fists are replaced with fingers. The fingers can also be positioned in different ways: at an angle and vertically. At an angle, the nails are facing upward; at a vertical angle, the nails are perpendicular to the ground. The hardest part to use in this exercise is your fingers. Start lifting and lowering your body a small number of times, gradually increasing the load quantitatively (number of times) and qualitatively (standing on your fingers). In this case, you will not have any difficulties. Subsequently, the number of fingers is reduced, bringing it down to one thumb - this is the maximum task. Healthy people who perform this exercise achieve amazing results in the strength of their fingers, arms, and lower back after a few months. When performing this exercise for more than a year, you can bend copper coins. Movements should be slow. Attention: These movements should not be performed by those suffering from tuberculosis, heart and stomach diseases. A person is able to intentionally manage his energy resources in order to achieve success in his activities. When faced with difficulties, this happens through volitional efforts. Volitional strengthening manifests itself every time the subject detects a lack of energy necessary to achieve a goal, consciously mobilizes himself to bring his activity into line with the obstacles encountered that must be overcome in order to achieve success. Observations and special experiments indicate the enormous effectiveness of volitional efforts in human activity.
Science rejects the primitive idea of volitional effort only as a means of increasing mental tension. Nothing good comes from a person's work when he works only in an exhausting mode. With such “regulation,” harmful consequences for the body are inevitable (overwork, neuroses, etc.), a sharp decrease in performance, and the appearance of negative emotional states.
A developed will presupposes the economical expenditure of neuropsychic energy, when conscious impulses are aimed not only at strengthening and accelerating processes, but, if necessary, at weakening or slowing them down. It is a strong-willed person who can disconnect from annoying interference, force himself to rest or sleep at the appropriate time, while a weak-willed person does not know how to deal with his passivity and his mental overstrain.
But not every human effort is volitional. A distinction must be made between intentional and unintentional efforts. Volitional effort is only a deliberate effort when the subject is clearly aware of the actions, sees the difficulties that impede the achievement of this goal, deliberately fights them, consciously causing the necessary tension aimed at regulating the process of activity (strengthening - weakening, acceleration - deceleration, etc. .).
Unintentional effort can be primary (unconditionally reflexive) and secondary (habitual, but little conscious, which is formed in a person by repeating a deliberate, i.e., volitional, effort). When a person masters a particular skill, during the first exercises he keeps all operations under volitional control. At the same time, volitional efforts are expressed in external reactions - in the tension of the muscles of the body, in facial expressions, in speech. As the skill is automated, the volitional effort is, as it were, collapsed and encoded. And then a person only needs one conscious-volitional impulse of small strength, expressed, for example, in the form of the words “this” or “need” flashing in his head or even an interjection, in order to change something in his work. When solving a familiar problem, the difficulty may turn out to be greater than the one the overcoming of which is enshrined in behavioral stereotypes. In this case, a conscious mobilization of activity occurs, i.e., the transition of little-conscious (secondary) efforts into conscious, volitional ones.
There is no action without motivation. With the increase in the significance and strength of the motive, the individual’s ability to mobilize volitional efforts increases. But these concepts should not be identified. The strength of one or another motive often creates only general tension caused by the dissatisfaction of one or another need. This is also found outside of activity in the form of, for example, vague anxiety, anxiety, emotions of suffering, etc. Volitional effort manifests itself only with the conscious regulation of behavior and activity, when choosing a chain, making decisions, planning, and execution itself. We will say about volitional effort: this is what through which action is carried out in difficult conditions.
The importance of volitional effort in human life is great. But no one acts for his sake. It is most often emotionally unpleasant. Volitional effort is only a necessary means of realizing motive and goal. Willpower lends itself well to exercise. In accordance with this, psychologists often define will as the ability to consciously overcome difficulties on the path to a goal. As for motives, the situation with their formation and exercise is much more complicated. For educational purposes, it is important to grasp not only the idea of the unity of motivation and will, but also the idea of their differences and discrepancies.
Volitional action, its structure.
The main form of manifestation of human activity is his work activity. In the structure of labor and any other activity, its individual “units” are distinguished - actions.
Action is a complete set of movements and mental operations in time and space, united by a single consciously set goal. A person makes a thing, plants a tree, solves an algebraic problem - all these are actions in which the relationship between the mental and the material, the regulation of the process of activity by consciousness, is clearly presented. Actions can be individual and collective, on one’s own initiative and on the instructions of other people. Along with the term “action”, the term “act” is also used in psychology.
An act is usually called an action that expresses a person’s conscious attitude towards other people or society, requiring moral or legal assessment.
As we have seen, not all actions are volitional. The criterion for classifying some actions as involuntary and others as volitional is not the absence or presence of a conscious goal, but the absence or presence of a person’s conscious struggle with difficulties on the way to achieving the chain. In impulsive or long-learned, stereotypical actions, this struggle with difficulties does not exist. A person who often exhibits impulsive or affective actions is rightly called weak-willed. Someone who is “stuck” in the routine of habitual actions and is no longer capable of initiative and creativity will be called weak-willed.
The emergence of a motive for action, awareness of it, the “struggle” of motives, setting up a chain and making a decision is the content of the first stage of the volitional process. The second stage is the choice of means to achieve the chain, planning the identified possible ways to achieve this goal. This is an important intermediate link between goal setting and execution. The third stage - execution - includes putting the goal and plan into practice, as well as evaluating the result obtained.
All stages of the volitional process are interconnected. The motive and goal are one way or another represented in the human mind throughout the entire action; volitional effort is a necessary component of all three stages of volitional action.
When performing a task, the formation of an individual’s own goal of action is mediated by a ready-made goal brought from the outside in the form of a requirement, instruction, recommendation, order, etc.
The system of tasks accustoms a person in childhood to volitional regulation of his behavior. Goal setting in proactive action is not formed spontaneously, but under the influence of learning this in given actions.
An initiative volitional action is always a selective act. This brings its own specificity to the first stage of these actions - goal setting. A person must now not only be aware of the consequences of his possible actions, but also be aware and evaluate the motives: whether they encourage the person to be active in the aspect of his leading needs and aspirations or, on the contrary, undermine them. The evaluative function of the mind when acting on a task, to some extent, can still be transferred to the leader. With proactive action, a person must decide everything himself from beginning to end. Setting goals in such actions is associated with great internal difficulties, hesitations and conflicts between motives. In the process of transition of desire into categorical desire and intention “I will do this,” intense work of consciousness occurs to evaluate and select motives.
Whether the process of goal setting proceeds without contradictions or in the presence of a conflict of motives, it ends with a decision being made. With a positive decision, the volitional action develops further and the person moves from goal setting to the second stage - mental planning of execution.
Mental planning is always the disclosure of a goal in a specific body of knowledge of all those conditions that ensure its implementation in the process of activity itself. This applies equally to every human action and deed. If the situation is well known, then usually no special execution plan arises. All habitual actions (washing, having breakfast, going shopping) are performed on impulse alone, only due to the fact that the conditions for these actions are always present, and the plan for their implementation has long been memorized, therefore, the need for a new plan disappears. But as soon as these conditions change, there is an urgent need for a plan.
Objective reality contains different possibilities for performing the same action. Associated with them are various execution plan options. These options may conflict with each other. In the process of this internal “struggle”, the final plan is developed, according to which we act. When planning collective action, creative, critical discussion occurs publicly. As a result of collective work, a plan is adopted that most fully meets the problem and the possibilities for solving it.
Planning in complex actions is not only a mental, but also a volitional process. So, in order to: 1) think over this or that plan of action, a volitional impulse and effort are needed; 2) choose one from several options for a plan, you need to show determination and apply effort; 3) to prevent hasty adoption of the plan, one should show restraint (equally, volitional efforts are required to stop fruitless hesitation and slowness); 4) do not deviate from a good plan, you need to show perseverance, perseverance, etc.
Foresight is not only knowledge, reasonable calculation, but also volitional activity aimed at searching the best way achieving the set goal.
Goal setting and planning are not given to a person without struggling with difficulties. But in these preliminary stages of action the struggle against difficulties has only just begun. Bringing an action to a successful conclusion depends on overcoming the difficulties of execution, no matter how great they may be. We often meet people who set high goals for themselves and develop good plans, but as soon as it comes to overcoming the difficulties of execution, their complete failure is revealed. Such people are rightly called weak-willed. The degree of will development is judged by the ability to overcome difficulties and the fulfillment of the intended goal. That is why the main characteristic of the description of will includes a person’s ability to overcome difficulties and obstacles that stand in the way of achieving a goal.
Execution can be expressed not only in the form of external active actions of a person, but also in the form of delay, inhibition of unnecessary movements that contradict the goal. In many cases, execution in a complex act of will can be expressed in the form of external inaction. It is necessary to distinguish between acts of active action and acts of abstention from action. Often, braking, delaying actions and movements require more willpower from a person than a dangerous active action. Consequently, a strong-willed person is characterized not only by action that actively overcomes an external obstacle, but also by endurance, which actively overcomes internal obstacles in the name of a goal, delaying unnecessary or harmful thoughts, feelings and movements. The task of educating the will is to teach a person to control himself in any conditions, not to lose control over his behavior.
Volitional processes.
In order to do a job well, you need to accurately perceive and evaluate information, be attentive, think, remember, recall, etc.
All mental processes are divided into two groups - involuntary and voluntary. When you need to not just watch or listen, but peer and listen in order to better understand and remember specific information, then in all similar cases we are forced to mobilize our willpower, otherwise we will not achieve success. A production operator cannot rely only on his knowledge and skills; he must be extremely careful in order to correctly recognize the signals of control and measuring instruments, timely and quickly determine the causes of damage, make decisions to eliminate malfunctions, etc. Those mental processes that are not carried out only consciously, but with fairly pronounced efforts of the individual, are called volitional processes.
Of course, that hard work is not performed without the participation of involuntary, non-volitional processes. It is known that voluntary attention is one of the most tiring mental functions. A protective mode for attention is created in various ways, including interest and external stimuli, switching it without prejudice to involuntary attention. But something else is also known: without sufficient development of voluntary, volitional attention, there can be no productive, much less creative, activity.
Volitional states.
These are temporary mental states individuals that provide favorable internal conditions for overcoming emerging difficulties and achieving success in their activities. These include states of optimism and general activity, mobilization readiness, interest, determination, etc. In these states, the connection between will and emotions is especially pronounced. Actions and deeds done intelligently but with emotional, passionate passion are the most successful. But some emotional states can reduce or even block the volitional activity of an individual. These include states of apathy and excessive mental tension (stress). Stress also arises in working conditions (when managing complex units in production, overcoming information overload in mental work, etc.). Their emergence is stimulated by such general factors accompanying scientific and technological progress as the acceleration of the pace of life, rapid changes in social conditions, etc.
Selivanov V.I. Cultivation of will in conditions of combining training with production work. - M.: graduate School, 1980. - pp. 13 - 21.
How often do you force yourself to do things you don’t want to? Or maybe you desperately want something, but you can’t find the strength to put in enough effort to achieve it. desired result? Willpower is what helps a person do incredible things. Read below to learn how to properly motivate yourself.
Definition
What is volitional effort? This is an effort aimed at achieving some goal. It is not always possible for a person to complete a given task immediately and without problems. Sometimes he doesn't succeed the first time. You have to make a second try, and sometimes a third. In order not to stray from the chosen path, you need to have willpower that will help a person achieve what he wants. Volitional effort is inextricably linked with motivation. People will do something only when they know what awaits them for their time and effort. The reward is not always material; sometimes aesthetic or moral pleasure is enough.
How often does a person have to make volitional efforts? Every time he encounters a problem that he has not encountered before. Difficult and incomprehensible situations are stress, which takes a lot of effort and sometimes time to deal with.
Every person is born with different inclinations and abilities. But character is formed under the influence of the surrounding world and educators. What does the development of a person’s volitional efforts depend on?
- Habits. A person who is accustomed to obeying parents, teachers and older comrades will not be able to make decisions on his own. She doesn't have a habit that will help in difficult situations. life situation make a strong-willed effort and achieve your goal.
- Environment. People grow up in different environments. Some people get used to fighting for their existence from childhood, while others simply don’t need it. To survive in a metropolis, a child must be strong, courageous and persistent. But in rural areas, children are encouraged to be kind, open and submissive to their parents.
- Positive perception of the world. It makes sense to make volitional efforts only when a person expects a positive outcome of events. If the person is not confident that everything will be resolved the best way, she will have no desire to act.
- Speed of decision making. A person who can quickly respond to a changing world will achieve greater success than a person who will think about the current situation for a long time.
Factors in the emergence of will
People are intelligent beings. They will make efforts only when it is really required. What promotes active actions that involve the will?
- Goals. Volitional efforts must be made in order to achieve the goal. A person sets himself tasks, sometimes impossible ones, and goes towards them no matter what. Thanks to this approach and inexhaustible enthusiasm, a person can achieve his goal, and in a short time.
- Obstacles. A person will act not only when he wants to. The second reason that can motivate him to work is problems and troubles in life. In order to successfully resolve a particular situation, sometimes you have to spend a lot of effort. And willpower helps a person complete a task.
Personality traits
Formation man is walking from the first months of life. But the volitional properties of a person are laid down genetically by parents. For this reason, the character of each individual becomes so different. What are the personality traits?
- Strength of will. Already in childhood it becomes clear how collected and persistent a person will be. The volitional qualities of a person are manifested in patience and fulfillment of given promises. Fortunately, you can always re-educate yourself. This is difficult to do, but strong desire to generate force will leave just a year.
- Persistence. A person can be stubborn, or he can be reasonable and assertive. The first property will not bring any dividends to the person. But the second will help a person achieve his goals.
- Excerpt. A person who has set a goal must definitely fulfill it. And endurance will help him in this matter. The person who knows how to finish everything he starts has unique personal qualities that help him build an excellent career.
Character
Parents shape the child into what they want and can, until the age of 8. Then the individual develops his own consciousness, and the child begins to independently think about his actions and decisions. Character is a set of different values, personal qualities and inclinations of a person. What is a strong-willed character, and what does it consist of?
- Determination. A person must be able to make their own choices and take responsibility for them. Today with this point many people have big problems. People can make a decision, but not everyone wants to be responsible for it.
- Self confidence. A strong-willed character can only be formed in a person who has good self-esteem. A person must know exactly his strengths and weak sides.
- Formation of will. By setting goals and achieving them, a person builds character. Thanks to success, a person’s mood and self-esteem rise and it seems that everything in life is easy and simple. Only a personality can form what is called will.
Life position influencing the will
People lead different lifestyles. Some people prefer to relax in front of the TV, but then engage in active activities during working hours. physical labor. And someone works with their head, and in free time engages in extreme sports. But it's a perfect balance that doesn't come around very often. What life positions exist that influence a person’s volitional efforts?
- Active. A person can make decisions and be responsible for his choices. A person sets goals and achieves their goals. Alternating active physical activity helps to find harmony with brain activity. Active life position forces a person to participate in various events, demonstrations and social projects.
- Passive. The emotional-volitional sphere is very poorly developed in some people. A person can and will set goals for himself, but will not be able to complete them, because he will not find the internal motivation to start acting. The desire to get something will be less pronounced than laziness.
The process of developing the will
The emotional-volitional sphere of development helps to focus on the main thing. A person throws aside everything unimportant. How does the process of developing volitional effort proceed step by step?
- Formation of the task. Before any goal can be realized, it must be invented. Goals can be global, or they can be very small, passable. A person may consider some of his ideas feasible, while others he will perceive as something fantasy.
- Thinking about the path. When a goal is formed, a person thinks about how he will implement his project. This could be a step-by-step elaboration of the plan or a sketch of which side is best to approach the task.
- Implementation of the idea. When the decision to complete a project is made, a person has no choice but to take action.
Development of strong-willed qualities
Do you want to achieve your goals and stay on your chosen path? How should the development of volitional qualities of a person proceed? You need to choose some small goal with a visible result. For example, lose 3 kg in a week. Think about the path to your goal. You can start jogging in the morning or exercise daily. Perhaps you should reconsider your diet or go on some kind of diet. Record your progress daily in a notebook. When you achieve your goal a week later, the motivation from this first step will give you the ability to complete a more challenging project. This time, come up with a goal that will take a month to achieve. After that, you can come up with a project that can be completed in six months. Gradually set yourself bigger goals. By achieving them, you will train your willpower.
Test
Want to test your willpower? Then take this endurance test. It was compiled for US Army soldiers. On the surface, everything may seem very easy. Push-ups, squats, everything like in school. But not everyone can do 4 sets in 4 minutes. How long will it take you to do the exercises? Endurance test:
10 push-ups.
10 jumping jacks while lying down. After completing this, roll over onto your back.
10 body lifts from a supine position.
10 squats.
Did you pass the test? What result? Not everyone can do it in 4 minutes, and this even taking into account that 4 minutes is not best time. It is advisable to do 4 sets in 3 minutes 30 seconds. Exercise every day, reduce time and develop willpower.