With a huge selection of systems for training, it would seem difficult to surprise an experienced athlete with something new. But in fact, we want to remind you of one undeservedly forgotten training program, which is aimed not only at strengthening the muscles of the whole body, but also at educating fortitude. No, this is not yoga! This is the Isoton system, which was developed by the Russian scientist V.N. Seluyanov back in 1992 and was effectively used to train students at the institutes of physical education. Now you can use it at home for weight loss and health promotion.
The difference between the "Isoton" system from other loads
Scientists first studied and analyzed various training systems for a long time and painstakingly: yoga, bodybuilding, aerobics, callanetics, as well as the achievements of physiotherapy exercises. The result is a new system, which is aimed at improving the body by normalizing the immune and endocrine systems, agrees estet-portal.com. She helps:
• Improve performance. This can be achieved in a short period of two to three months, during which excess body fat is burned and muscle mass is increased.
• Use a small amount of time to achieve maximum effect. This factor in the conditions of its constant shortage is also quite important.
Therefore, by sticking to this program, you will eventually be able to:
• Strengthen your health and maintain all body systems in normal working condition.
• Normalize the psychological and emotional situation;
• It is easy to get up in the morning and forget about the breakdown;
• Get normal weight;
• Get an attractive body and feel good about it.
The main difference of this system is the static-dynamic mode of training, that is, all exercises are performed very smoothly and slowly with constant muscle tension. Training is considered effective when each exercise is performed to failure, i.e. to the feeling of impossibility to overcome the resistance.
However, paradoxically, this system does not cause subsequent muscle pain and promotes rapid recovery.
Peculiarities of training according to the "Isoton" system
As already mentioned, training occurs to a burning state in the muscles. The pace of execution is very slow, you need to act according to the 30/30 scheme. Those. 30 seconds for exercise and 30 seconds for rest. We use it three times for one exercise. If your training does not allow, you can reduce the load by doing 20/40.
When your level increases, you can use the circuit training, ie. perform exercises without rest, then a break of 1-2 minutes. Then repeat this circle 4 times.
Isoton training program for home
First, the large muscles are worked out, then we train the smaller ones:
1. Half squats. In the starting position: feet shoulder-width apart, hands on the belt, legs slightly bent. Squat down slowly until your thighs are parallel to the floor, then slowly back up. It is not necessary to straighten the legs in the starting position, they should always be tense.
2. Lunges. Standing, take a long step with your foot, hands on your belt – starting position. We begin to slowly lower ourselves down until the knee almost touches the floor (but you don’t need to put it on the floor). Now let's go back.
3. Raise the buttocks. Lie down on the floor. Bend your legs at the knees and place them near the buttocks, arms along the body. Raise the pelvis gradually, without jerking, until a straight line with the body. We return back, while we do not put the buttocks on the floor, we keep the tension.
4. Push-ups on the knees. We kneel, hands at a distance wider than shoulders. We begin slow push-ups to the floor. When returning, do not unbend the arms to the end, they must maintain tension.
5. Reverse push-ups. Use a stool or other support. We turn our backs to the support, rest with our palms, bend our legs slightly. We transfer the weight of the body to the palms and heels, hover above the floor. We start push-ups. We go down and rise back, do not straighten our arms to the end.
6. Twists. Lying on the floor, legs bent, we lean on the foot. Hands on the chest in a cross. We raise the head and shoulder girdle at the same time, we lower ourselves back, but the shoulders and head remain suspended.
7. The twists are reversed. Lying on your back, raise your bent legs to a 90-degree angle. The back and pelvis are pressed to the floor, then we raise the pelvis, while the legs tend to the chest, we return to the starting position. Watch your abs, they are tense all the time.
8. Plank. Lie down on the floor. Rest on your arms and toes bent at the elbows. Raise your body and hold it for as long as possible. Maintain a perfectly level position.
Read also: The wonders that the bar will do to your body
Now, using the basic exercises of the Isoton system, your body will be in amazing shape. Learn more about useful workouts with estet-portal.com.
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