Ukuphucula inkqubo yoqeqesho "Isotone" Seluyanova

Ukuba uzama ukukhumbula inkqubo yoqeqesho ubuncinane omnye, nto leyo eya ezijolise ekolulweni nje urhulumente emzimbeni kodwa ngokwasengqondweni iimvakalelo, qatha engqondweni yeyona yoga. Kodwa kukho inkqubo Russian, nto leyo eye izalathiso eziliqela, ibizwa ngokuba "Isotone" Seluyanov VN na umqambi wayo. Bebuthanda izinto zasemzini kwabeka buciko yangasemva. Kodwa kamva, oko liya kusetyenziswa uqeqesho.

"Isotone" - system ukuphilisa

Le ndlela yenziwe ngo-1992 kwi-Institute of Physical Education (ngoku GTSOLIFK), kwiilebhu zesayensi. System umbhali Seluyanov uViktor Nikolaevich. ukusebenza Development kufunyaniswe ixesha. izizukulwana eziliqela leembaleki ukulungiselela kwezemidlalo kwizikolo eziphakamileyo ukuba silisebenzise practice yaza yabonisa nemiphumo emihle.

umsebenzi Science-based yinkqubo "Isotone". Seluyanov iminyaka eliqela noogxa bakhe kuqhutywa isifundo. Bakwazi ukwenza indlela wesilkolo iinjongo ezininzi:

• Ukuphucula impilo nentlalo-ntle, impilo ngokwasemzimbeni kunye nenkangeleko.
• Ukwandisa abasetyhini kunye namadoda na ubudala.
• ukukhula ngokwasengqondweni iimvakalelo.

Le nkqubo isekelwe ingqiqo yenzululwazi, olusekelwe phezu kakuhle-ntle eziphilayo. Okokuqala kwaye kwephambili impilo abanamajoni omzimba yonyango, ngokunjalo imisipha sentliziyo, le yokugqibela kudlala indima owayamileyo.

Igama "Isotone" elaqanjwa isekelwe kwinto yokuba indawo esembindini ekuhlala umthambo isotonic apho ukuqina kwezihlunu kugcinwa rhoqo. Le ndlela yenza kube lula ukufikelela phezulu-amandla, eli "IZOTON".

inkqubo "IZOTON"

A lot of iinkqubo iquka inkqubo "Isotone". Seluyanov liqulunqe iindlela eziliqela, nganye eneyazo sineenjongo zazo:

• Isoton Intro. Le nkqubo kuthathwa ukuba intshayelelo "Isotone" system. Yenziwe kwabasaqalayo. Kukho kubonakala ubuchule esisiseko kunye neendlela ezithile. Eyona njongo - ukuphucula ukusebenza. Wenza imithambo stato-onamandla isotonic.
• Inkqubo Isoton Base Level. inkqubo Classic isotonic. Esi sakhiwo ibandakanya uqeqesho amandla, ukuzolula, esebenzisa umthambo ukuphefumla, iingcebiso zokutya. Le program - utyelelo maqela izihlunu, umgaqo umda ntshikilelo. Le program ayinyuki uxinzelelo lwegazi iSystolic, kubuyisela kwakhona unxulumano izihlunu-luvo, ulawula iipesenti kwamafutha kunye kwezihlunu emzimbeni, oko ishenxisa kunesifo oluvo-motor.
• Isoton Power ukolula. Oku wolule ephikisa, amandla uqeqesho. Isiphumo - ukuncitshiswa kwamafutha omzimba, ukuphuculwa umsebenzi omzimba, iinkqubo nokuziqhelanisa. Le program iquka ukusebenza kwabo maqela kwezihlunu ukuba ukuphucula le ngxenye nokuphuhlisa nokuphumla kwezihlunu.
• Isoton Thabatha FAT. uqeqesho lokukhulisa amandla on kummandla wendawo zokunciphisa ngamanqatha. Ukubandakanya ezimpundwini, iinyonga, esinqeni, isisu, amakhwapha. imisebenzi eyenzelwe ngokukodwa ukuphucula wokunyamezela kwezihlunu aqhumisele ngamanqatha. Iindibaniso ukusebenza aerobic namandla. Iingcebiso kwi isondlo.

Programme Health Total

Ukuphuhlisa "Isotone" Seluyanov kufakwa kwinkqubo yempilo qete Total Health:

• ISO Health. Le program ijolise ekuphuculeni umzimba: wenyama, ngokwasengqondweni-iimvakalelo, ekufunyanweni ngokuvisisana isiqu sakho. amandla Ludityanisiwe kunye nokusebenza elula. Uqheliso kuba nefuthe reflex enyama yangaphakathi, ngelo xesha linye kubo umyalezo. iiklasi ukufaneleka ezakhelwe, imisebenzi enzima kuba orientation ezahlukeneyo.
• Yolula Relax. Sebenza imisipha ezinzulu isinqe kunye lomqolo. Le ndlela esixhotyiswe ngokukodwa iyilwe ngendlela yokuba ephucula ukushukumiseka joint, olukhawulezileyo ukutya kwabo, ukuze abuyisele uvakalelo izihlunu, kwandisa amandla abo. imeko semithambo kule meko kakuhle kakhulu, ukubonelela yokuthintela iingozi, imithambo yegazi varicose. Ivela ntlungu Xa uyekelela, bazolulela izihlunu.

emva okunempilo

Le nkqubo wezempilo iinxalenye ezimbini eziphambili:

• "Health umva» Health Back. Ngokukodwa kuphuhliswa imisebenzi eyenzelwe ukuba unyango kunye nothintelo lwe deformation wentsika spinal. Eli bhotwe idibanisa umthambo, echaphazela iziko womxhuzulane komzimba. Iqinisa imisipha ezinzulu isinqe, lwangaphakathi, imisipha, kukunaba izihlunu umlenze, ukuma ngeenyawo kunye esinqeni kulungiswe khona. Kulo mzekelo, i ukuma lilungiswa, uphucula igazi kwemali isinqe, amagophe okungaqhelekanga yomqolo zithi shwaka, babuyele intlungu.
• "Beautiful yokuma» Spine Fine. Seluyanov UViktor Nikolaevich iye kwakhona iphuhlise inkqubo ngendlela ethile omhle. Le mithambo ukuphucula ukushukumiseka kweqondo aphezulu kunye yomqolo, ukukhawulezisa ukutya, ukuphucula amalungu ukutya, ukukhuthaza ukukhululwa neetyuwa kunye ityhefu. Oku kuphucula imeko imithambo yegazi, igazi liya kwizihlunu novakalelo, kunciphise ingxinano kubo. Esi sakhiwo i nokuthintela kakhulu iingozi. Ukusukela nokuphuhlisa iqinelwa ekunene kwaye ukuma nezakhono, walahlekelwa ngqongqo, nemisipha abantamo, izihlunu zangasese, umlenze kunye namalungu zangasese.

Imisebenzi "IZOTON"

inkqubo ephilisa has Iinjongo eziphambili:

1. Ukuphucula ukusebenza umsebenzi. Ukuba ulandela yonke imithetho zoqeqesho, lo msebenzi sinokuzaliswa ngeenyanga ezimbini. Ngeli xesha linye, ubunzima bomzimba eqhelekileyo, ukomeleza izihlunu, ukucutha ubuninzi amafutha ongama.
2. Hlala isimo esihle emzimbeni kunye nexesha oluncinane kunye nomgudu.

Isixeko yanamhlanje kwendalo yayo emibi wakubethelela nesiphumo obungunaphakade embi emzimbeni wethu, musa ukuvumela ukuba ukuhlangabezana izifo, abulale. Uqeqesho kwi "IZOTON" kuya kuvumela ukuphakamisa ukusebenza, ukuphucula impilo.

uqeqesho kwizazi "Isotone"

noqeqesho inkqubo Seluyanova "Isotone" zinezibonelelo engenakuphikwa:

• Oku kuphucula umsebenzi yonyango, amajoni omzimba, nemithambo yegazi, someleza impilo, yengqondo-ngokweemvakalelo kuphuma karhulumente.
• Kusasa - uvuka ukuya ekupheleni kosuku ungakhululeki kuphelelwa ngamandla.
• Buqapheleke fat uvutha - zombini jikelele nabeengingqi.
• Ukwazi ukulawula imizimba yabo.

Isizathu - oomatshini

Isiseko yoqeqesho - ukusebenza static kunye olutshintshayo eStaten imo zobunjineli. Muscle nokuphumla engekho ngokupheleleyo, izihlunu basoloko eladlulayo. Ekubeni imisebenzi ecothayo agudileyo izihlunu igcinwe ngabom usiphongomisile.

umzimba ngamnye kufuneka kwenziwe 'ukuba ukusilela "ngaphambi evuthayo imvakalelo kwi izihlunu okanye phambi kwindawo apho kungekho amandla ukoyisa uxhathiso. Esi sisalathisi ngempumelelo kuqeqesho. Ngokunciphisa ubunzima bomzimba akufuneki silibale malunga echanekileyo, ukutya okunezondlo.

Le nkqubo ibonelela nokuthintela intlungu post-umthambo, oko kukhuthaza uqeqesho ngokhuseleko kunye ibuyambo ekhawulezileyo umzimba. Lendlela basebenzise iindidi yobudala ahlukeneyo. Ukususela iiklasi nikhumke kulo izifo, iifom zosulele ezondeleyo. I ezimbalwa ukusebenzisa yokuqala ngcono ubunikele imithambo kunye ubume.

uqeqesho

Ukuba ukhetha ukwenza "Isotone" inkqubo, uqeqesho kufuneka kwenziwe ngokungqinelana nezi mfuno zilandelayo:

• Izihlunu kufuneka va a ukuzwa otshisayo. Uqheliso lomsebenzi lwenziwa phantsi kwesikim 30/30 (imizuzwana 30 - umthwalo imizuzwana 30 - Ezinye). Ukuba nzima, usike 20/40. Enye umzimba wenziwa phantsi kwesi skim kathathu.
• Apha ngezantsi kukho openers. Ekuhambeni kwexesha, ukuba nzima izinto - faka enzima ngakumbi, sebenzisa amatye, barbells, dumbbells.
• Xa uvakalelwa kukuba inqanaba lakho liye landa, zama uqeqesho setyhula. Oko kukuthi, lonke uqheliso lwemisebenzi lwenziwa imizuzwana-40 ngaphandle kokuba ikhefu ngalinye enye. Wenze isangqa, lokuphumla kwimizuzu emi-2 kwaye wenze kwakhona. Ngoko ngokupheleleyo ukwenza rounds 4.
• Ukuba inxaxheba kwigumbi ukufaneleka, inkqubo efanelekileyo - amandla "Isotone 'amaxesha 2 ngeveki kunye Cardio ubonisa amaxesha-2 ngeveki. baleka lokugqibela stepper, ibhayisekile zokubhala, okweqanda (imizuzu 40-50). Izinga ukubetha mayingagqithi ibetha 110-130 ngomzuzu.

Uqheliso phezu amaqela umsipha ezinkulu

1. "Isotone" imithambo ukuba imilenze kuquka umyalelo - squats. Yima nkqo, izandla zabo zisemanqeni, amadolo kufuneka ungagotywa kancinci, izihlunu phantsi kwesimo rhoqo. Ukuhlamba kancinci, kakhulu, ukuba kumgangatho. Ngokuthe chu ukufukuka, eshiya izihlunu buhle, amadolo kuzityeneneza.

2. ukutsibela. Izandla ebhantini lakhe. Ukuze phambili kwaye ime ngxi, amadolo akho bent kancinci - simi yokuqala. Ngokuthe chu ezansi, phantse ukubamba emgangathweni edolweni, emva. Amadolo unbend ekupheleni, izihlunu kufuneka kolulwa.

3. Ukulala umva lakho, phakamisa isinqe. Ndalala phantsi, agobe amadolo zenu, izithende icinezelwe nxamnye ezimpundu. Izandla kufana umzimba phantsi. Kakhulu wonke ezinqeni, uphose ezinqeni ukuya engetelekeke. Buya, kodwa ningayichukumisi ngeempundu floor, kufuneka babe nengxabano rhoqo.

Push-ups, cinezela

1. push-ups ngamadolo. Isinqe, iinyonga kunye umntla kufuneka umgca othe ngqo. Sithembele emadolweni. Izandla emhlabeni ngokubanzi kancinane ububanzi egxalabeni. Siya wehle kakhulu, kangangokuba waphants emgangathweni, emva, iingalo kodwa unbend ekupheleni, kufuneka yohlala esandleni amandla kunye pectoral kwizihlunu.

2. abadala Umva lwenziwa esitulweni okanye esitulweni. Hlala phantsi, izandla Kholosa esitulweni, ngoko udlulisela ubunzima bomzimba. Imilenze zigobile kancinci emadolweni, Ungayami umva emva kwakhe. Taz yokondliwa. Ngcembe besondela emgangathweni, uhle, uze ubuye. Iingalo baphikele.

3. linegunya ngqo. Ulele egone bawela esifubeni sakhe, amadolo zityediwe, iinyonga icinezelwe phantsi. Nyusa nomlenze umbhinqo ezimkhuthuka, izabalazela izihlunu esiswini. Yenza phambi kokuba otshisayo.

4. I-curl umva. Engqengqe ngomqolo. Imilenze baphikele kwindawo esinekona sasekunene emadolweni waza wavuswa. Isinqe, emva ngokuqinileyo icinezelwe phantsi. Krazula isitya phantsi kwaye tsala amadolo yakho esifubeni sakho, uze ubuyele yokuqala. Lo matshini kufuneka kusoloko ngeenzwane zakho.

5. iplanga. Kulala esiswini sakhe, liphume phezu iingalo ukwenzela ukuba ibe esinekona sasekunene. Imilenze ndawonye kugxininiswa iikawusi. Umzimba umgca othe ngqo. Kwizihlunu zesisu anaba kangangoko kunokwenzeka.

Yenza le mithambo ngokungqongqo kwiimfuno zoqeqesho, ukwandisa ukunyamezela yabo kwaye uye kwinqanaba eliphezulu.