Ukuthuthukisa uhlelo ukuqeqeshwa "Isotone" Seluyanova

Uma uzama ukukhumbula uhlelo okungenani eyodwa ukuqeqeshwa, angathathwa kuhloswe ngazo ukuqinisa hhayi kuphela isimo ngokomzimba kodwa futhi psycho-ngokomzwelo, efikayo engqondweni cishe i-yoga. Kodwa kukhona uhlelo Russian, okuyinto has tinkhombandlela eziningana, ubizwa ngokuthi "Isotone" Seluyanov VN kuyinto nonjiniyela wayo. Okujabulisayo nemikhuba angaphandle kwaphoqa inqubo ngemuva. Kodwa muva nje, ke uya okusetshenziselwa ukuqeqeshwa.

"Isotone" - ukuphulukiswa uhlelo

Le nqubo iye yasungula 1992 e-Institute of Sekutivocavoca (manje GTSOLIFK), e-laboratory zesayensi. umbhali System kwaba Seluyanov Viktor Nikolaevich. ukusebenza Development kungase kutholakale isikhathi. izizukulwane eziningana abasubathi belungiselela kwezemidlalo ezikoleni zamabanga aphakeme ukusisebenzisa ngokwenzuzo umkhuba futhi wabonisa imiphumela emihle.

umsebenzi Isayensi ezisekelwe wuhlelo "Isotone". Seluyanov iminyaka eminingi nozakwabo lokhu kuhlola. Bakwazi ukwakha indlela ukuthi ihlanganisa imigomo eziningana:

• Ukuthuthukisa impilo nenhlalakahle, ukuphila ngokomzimba ukubukeka.
• Ukwandisa abesifazane futhi amadoda zanoma iyiphi iminyaka.
• ukukhula Psycho-ngokomzwelo.

Uhlelo kusekelwe umqondo yesayensi, ogxile ezintweni eziphilayo inhlalakahle. Ngokuyinhloko kuyinto impilo omzimba futhi endocrine, kanye imisipha senhliziyo, lona wamuva ukudlala indima okhonzile.

Igama elithi "Isotone" laqanjwa kusekelwe eqinisweni ukuthi endaweni emaphakathi elalihlala umsebenzi isotonic lapho imisipha ukungezwani kugcinwa njalo. Lo mphumela wenza sikwazi ukufeza ephezulu ubungqabavu, ngokuyisisekelo "IZOTON".

"IZOTON" Uhlelo

Kuningi izinhlelo kuhlanganisa uhlelo "Isotone". Seluyanov nezindlela eziningana, ngamunye ephethe izinhloso zayo siqu:

• Isoton Intro. Lolu hlelo ubhekwa esethulweni "Isotone" uhlelo. Wadala Wabasaqalayo. Kubonakala amasu eziyisisekelo futhi amasu ethile. The main umgomo - ekuthuthukiseni ukusebenza. Okwenziwe isotonic umzimba stato-ashukumisayo.
• Uhlelo Isoton Base Level. Uhlelo isotonic Classic. Isakhiwo kuhlanganisa ukuqeqeshwa amandla, elula, usebenzisa kutivocavoca, iseluleko wezokudla. Lolu hlelo - uhambo amaqembu kwemisipha, isimiso nokukhawulela ukucindezeleka. Uhlelo akusho ukwandisa systolic blood pressure, elikhishiwe kwezinye izinguqulo uxhumano imisipha kwenzwa ilawula amaphesenti fat futhi imisipha emzimbeni, it iqeda ukulahlekelwa amandla okukhumbula kungokoqobo-motor.
• Isoton Amandla Nweba. Lokhu abasiphikisayo esisuka, amandla ukuqeqeshwa. Umphumela - Ukwehliswa fat umzimba, ngcono umsebenzi mzimba, lithathelwe izinhlelo. Lolu hlelo lubandakanya umzimba for labo amaqembu kwemisipha ezithuthukisa hypothalamus nokuthuthukisa muscle.
• Isoton Minus FAT. Ukuqeqesha amandla yendawo amafutha ukunciphisa zone. Ezihilela izibunu, okhalweni, okhalweni, esiswini, emakhwapheni. umzimba eziklanyelwe ukuthuthukisa imisipha ukukhuthazela ashise amanoni. Inhlanganisela operation aerobic namandla. Izeluleko umsoco.

Ubude Health Programme

Ukuthuthukisa "Isotone" Seluyanov kufakwe Ubude Impilo Uhlelo kahle:

• ISO Impilo. Uhlelo luhlose ukwenza ngcono umzimba: ngokomzimba, psycho-ngokomzwelo, kwi yokufuna ngokuvumelana ukuthuthukisa indlela esibukeka ngayo. amandla ahlangene kanye nokusebenza ngilulekela. Bonisa nethonya reflex ku izibilini, ngesikhathi esifanayo wabenza massage. Yakhelwe ukuqina amakilasi, ukuzivocavoca eziyinkimbinkimbi babe orientation ezahlukene.
• Yelula Khululeka. Sebenza imisipha ezijulile ukhalo nomgogodla. Le nqubo iklanyelwe ngokukhethekile ngendlela esithuthukisa ukuhamba ngokuhlanganyela, ngesivinini umzimba wabo, ukubuyisela nozwela imisipha, iyinika amandla. isimo semithambo kuleli cala kakhulu ngcono, nokunikeza abantu ekulimaleni, varicose emithanjeni. Kuziwa ukukhululeka ubuhlungu ngu eziphumulele futhi ngilulekela izicubu.

emuva enempilo

Lolu hlelo lwezempilo unezitho ezimbili eziyinhloko:

• "Impilo emuva» Impilo Emuva. Ngokukhethekile athuthukile umzimba eyenzelwe ukwelashwa kanye nokuvimbela ukusonteka of ikholomu umgogodla. Isakhiwo ihlanganisa umsebenzi, ezithinta maphakathi yesisindo somzimba. Iqinisa imisipha ezijulile ukhalo, zangaphakathi, imisipha, lapho esisuka imisipha umlenze, isikhundla izinyawo nezinqulu kushintshwe. Kulokhu, isimo eqondiswa, kuthuthukisa igazi ligeleze ukhalo, Curves normal yomgogodla zinyamalala, kukhona emuva ubuhlungu.
• "Ukuma Beautiful» lesidze Spine. Seluyanov Viktor Nikolaevich futhi isungule uhlelo ukuma enhle. Lezi umzimba ngcono ukuhamba wemikhawulo engenhla nomgogodla, ukusheshisa umzimba, ngcono amalunga omzimba ukudla, ukukhuthaza ukukhululwa nosawoti kanye ubuthi. Lokhu kwenza kube ngcono isimo imithambo yegazi, igazi ligeleze imisipha lobukhali encishisiwe ukuminyana kuzo. Isakhiwo kuyinto zokuvimbela kakhulu yokulimala. Ifomu futsi batfutfukise emakhono Gait kwesokudla nokuma komzimba, walahlekelwa rigidity, nemisipha elukhuni, imisipha okhalo, ehlombe nezihlanganiso okhalo.

Imisebenzi "IZOTON"

uhlelo Ukwelapha has Izinjongo ezinkulu:

1. Ukuthuthukisa ukusebenza umsebenzi. Uma ulandela yonke imithetho ukuqeqeshwa, lo msebenzi kungaqedwa izinyanga ezimbili. Phakathi nalesi sikhathi esifanayo, isisindo somzimba evamile, letfutfukisa imisipha, kunciphisa inani le-fat ongama.
2. Gcina zisesimweni esikahle ngokomzimba isikhathi okuncane kanye umzamo.

Idolobha lesimanje imvelo yayo embi futhi ukucindezeleka umphumela okuphakade okubi emzimbeni wethu, ungavumeli ukuba sibhekane ngokuphumelelayo nezifo, ubuthi. Nokuqeqesha "IZOTON" kuzovumela ukukhulisa kahle, ukuthuthukisa impilo.

Buhle ukuqeqeshwa "Isotone"

ukuqeqeshwa uhlelo Seluyanova "Isotone" kunezinzuzo elingenakuphikwa:

• Ithuthukisa umsebenzi we endocrine, amasosha omzimba, esimiso senhliziyo nemithambo yegazi, kuqinisa impilo, psycho-ngokomzwelo isimo liyaphuma.
• Ekuseni - uvuka kuze kube sekupheleni kosuku ungazizwa ukulahlekelwa amandla.
• Obonakalayo amafutha esivuthayo - kokubili jikelele kanye lendawo.
• Ikhono ukulawula yawo siqu.

Isisekelo - imishini

Ngesisekelo ukuqeqeshwa - ukusebenza static futhi othakazelisayo eStaten imodi zobunjiniyela. Muscle engekho ngokuphelele, imisipha zihlale esishubile. With umzimba kancane futhi bushelelezi imisipha igcinwe ingaqiniseki ngamabomu.

umsebenzi ngamunye kufanele kwenziwe "yokwehluleka" ngaphambi evutha ukuzwa bemisipha noma ngaphambi iphuzu lapho kungekho amandla okunqoba ukumelana. Lena inkomba ukusebenza ukuqeqeshwa. Ngokunciphisa esisindo akufanele bayakhohlwa lesifanele, ukudla ukudla okunomsoco.

Uhlelo inikeza futhi kuvimbele post-umsebenzi ubuhlungu, lwenza ukuqeqeshwa ukuphepha ukululama ngokushesha zomzimba. Le ndlela zingasebenzisa imikhakha eyehlukene. Kusukela amakilasi okufanele adede kuyo izifo e-acute, amafomu ezingamahlalakhona. Ukusebenzisa embalwa yokuqala kangcono esingakanani okufanele usichithe umzimba uhlamvu wendawo.

ukuqeqeshwa

Uma ukhetha ukwenza "Isotone" uhlelo, ukuqeqeshwa kumele kwenziwe ngokuvumelana nalezi zidingo ezilandelayo:

• Imisipha kufanele bazizwe ukuzwa esivuthayo. Bonisa kuyenziwa ngaphansi kohlelo 30/30 (amasekhondi angu-30 - umthwalo imizuzwana engu-30 - ukuphumula). Uma kanzima, ungakwazi ukusika 20/40. Omunye umsebenzi wenziwa khona ngaphansi kwalesi sikhwama kathathu.
• Ngezansi kukhona openers. Ngokuhamba kwesikhathi, bakwazi izinkinga - engeza uyinkimbinkimbi kakhulu, sebenzisa izinsimbi, barbells, dumbbells.
• Uma unomuzwa wokuthi izinga lakho liye landa, zama ukuqeqeshwa isiyingi. Okungukuthi, zonke izivivinyo kwenziwa amasekhondi 40 bengaphumuli nomunye. Njengoba sebezinikele kule embuthanweni, ukuphumula imizuzu 2 wenze futhi. Ngakho ngokufanele enze 4 imizuliswano.
• Uma abathintekayo ubhekene egumbini ukuqina, uhlelo ekahle - amandla "Isotone" izikhathi 2 ngesonto futhi cardio obonisa izikhathi 2 ngesonto. Kugcine run phezu stepper, ngebhayisikili emile, okweqanda (imizuzu 40-50). Izinga ishayela kumele singeqi 110-130 ngomzuzu.

Bonisa ku amaqembu ayinhloko kwemisipha

1. "Isotone" umzimba for imilenze kuhlanganisa saziso - squats. Yima uqonde, izandla okhalweni, amadolo kufanele kancane agobile, imisipha ngaphansi ukungezwani njalo. Squat kancane, ngokujulile, kuya phansi. Kancane kancane, kubhebhetseka kweludvweshu, kokushiya imisipha onezinkinga, amadolo qondanisa.

2. Lunges. Hands on nebhande lakhe. Ukuze nomfundisi phambili futhi nime, amadolo wakho kancane izimisele - liyithuluzi isikhundla. Kancane kancane wehlise phansi, cishe ngokuthinta phansi nge edolweni, emuva. Amadolo unbend kuze kube sekupheleni, futhi imisipha kufanele sisalokhu.

3. Ukulala kwakhe emuva akho, bese uphakamisa ukhalo. Sidindilize, ukuguqa yakho, izithende yayicindezele ezinqeni. Izandla zifana kuya umzimba phansi. Kakhulu zingaphazamisi ezinqeni siphakamise okhalweni kuze kube stop. Buyela, kodwa ungathinti izibunu phansi, kumelwe babe abaphile ukungezwani njalo.

Push-ups, cindezela

1. push-ups amadolo. Ukhalo, ezinqulwini esifubeni kufanele yakha umugqa oqondile. Nathi sincike ngamadolo. Hands phansi kancane ebanzi kuka ububanzi ehlombe. Sihamba phansi aphansi kakhulu, cishe kuya phansi, emuva, izindololwane kodwa hhayi unbend kuze kube sekupheleni, akahlale ezandleni amandla pectoral imisipha.

2. Emuva ups kuyenziwa khona esitulweni noma isihlalo. Hlala phansi, izandla Ncika esihlalweni, bese uthumele isisindo emzimbeni. Imilenze komtshina ibheke emadolweni, ukuncika emuva ezinyathelweni zakhe. Taz isisindo. Kancane kancane esondela phansi, wehle, bese uyabuya. I izindololwane kukhona insaliwe.

3. ukusonta okuqondile. Ukuqamba Amanga ngezingalo zakhe zihlangane esifubeni, amadolo agobekile, izinqulu ecindezelwe phansi. Phakamisa bushelelezi ibhande ehlombe, ukunwebeka kwemisipha imisipha besisu. Yenza phambi esivuthayo.

4. okuphambene zinyakaze. Ukuqamba Amanga emhlane wakhe. Imilenze ibheke engela ngakwesokudla amadolo futhi wavuswa. Ukhalo, emuva ngokuqinile bezama phansi. Dabula indishi phansi bese uhudula amadolo akho esifubeni sakho, bese ubuyela ukuqala isikhundla. I cindezela njalo on izinzwane zakho.

5. Plank. Lala ngesisu sakhe, vuka phezu izindololwane ukuze akha engela kwesokudla. Imilenze ndawonye Ukugcizelelwa amasokisi. Umzimba umugqa oqondile. Imisipha besisu zinwetshwe ngangokunokwenzeka.

Yenza le umzimba ngokuqinile ku izidingo zokuqeqeshwa, ukwandisa ukukhuthazela kwabo ngokomzimba ukuthuthela ezingeni eliphezulu.