Improving system of training "Izoton" Seluyanova

If you try to remember at least one training system that would be aimed at strengthening not only the physical, but also the psychoemotional state, perhaps yoga comes to mind. But there is also a Russian system with several directions, it is called "Isoton", VN Seluyanov is its developer. The fascination with foreign trends pushed the methodology to second place. But recently it is increasingly used for training.

"Izoton" - health improving system

This method was developed in 1992 in the Institute of Physical Culture (now GCOLIFK), in the scientific laboratory. The author of the system was Viktor N. Seluyanov. The effectiveness of development proved time. Several generations of athletes in training in sports universities applied it in practice and showed high results.

Scientifically justified work is the system "Izoton". Seluyanov spent several years with his colleagues conducting research. They managed to create a methodology that covers several purposes:

• Improvement of efficiency and well-being, physical health and appearance.
• Increased activity in women and men of any age.
• Psychoemotional lifting.

The system is based on a scientific concept based on the biological well-being of a person. First of all, this is the health of the immune and endocrine systems, as well as cardiovascular and muscular systems, the latter playing a subordinate role.

The name "Isotone" was invented, proceeding from the fact that the central place is occupied by isotonic exercises, in which the constant muscle tension holds. This effect allows you to achieve a high vitality, this is the essence of "Isotone".

The Isotone Program

Many programs include the "Isoton" system. Seluyanov developed several techniques, each of which has its own goals:

• Isoton Intro. This program is considered to be an input to the Isoton system. Created for beginners. Here is the basic technique and features of the technique. The main goal is the healing effect. Isotonic stato-dynamic exercises are performed.
• The Isoton Base Level program. Classic isotonic program. The complex includes strength training, stretching, breathing exercises are used, recommendations for nutrition. This program is a tour of muscle groups, the principle of extreme stress is applied. The program does not increase systolic blood pressure, restores muscular-neural connections, controls the percentage of fat and muscles in the body, eliminates sensory-motor amnesia.
• Isoton Power Stretch. This is an antagonistic stretching, strength training. The result is a decrease in the amount of fat, an improvement in the protective functions of the body, and adaptation systems. The program includes exercises for those muscle groups that strengthen the hypothalamus and develop muscle relaxation.
• Isoton Minus FAT. Strength training for local areas of fat reduction. The buttocks, hips, waist, abdomen, armpits are involved. Specially designed exercises improve muscle endurance and burn fat. Combination of aerobic and power work. Recommendations for nutrition.

Total Health

While developing "Izoton", Seluyanov included in the system a health program Total Health:

• ISO Health. The program is aimed at improving the body: physical, psycho-emotional, to gain harmony with oneself. Combines power work and stretching. Exercises have a reflex influence on the internal organs, while simultaneously they are massaged. A wellness activity is organized, complex exercises have different orientations.
• Stretch Relax. Deep muscles of the pelvis and back are working. The technique is specially designed in such a way that joint mobility is improved, metabolic processes are accelerated in them, muscle sensitivity is restored, and their nutrition is enhanced. The condition of the vessels is much improved, the prevention of their traumas, the expansion of veins is ensured. There is a removal of pain syndromes due to relaxation and stretching of the muscles.

Healthy back

This health program has two main parts:

• "Back Health" Health Back. Specially designed exercises designed to treat and prevent spine deformities. The complex combines exercises that affect the center of gravity of our body. Strengthens the deep muscles of the pelvis, the inner, the back surface of the thigh, stretches the leg muscles, the position of the feet and hip joints is adjusted. At the same time, the posture is corrected, the pelvic blood supply improves, the pathological bends of the spine disappear, and back pain passes.
• Fine Posture. Seluyanov Victor Nikolayevich also developed a complex for a beautiful posture. These exercises improve the mobility of the upper limbs and spine, accelerate metabolic processes, improve nutrition of joints, promote release from salts and wastes. This improves the condition of blood vessels, blood supply and sensitivity of muscles, reducing stagnant phenomena in them. The complex is an excellent prevention of injuries. Formed and developed skills of proper gait and posture, lost stiffness, stiffness of ligaments, pelvic muscles, shoulder and pelvic joints.

The tasks of Isotone

The health system has primary tasks:

1. Improvement of activity, working capacity. If you follow all the rules of training, this task can be done in two months. During the same time, the body weight is normalized, muscles strengthen, the amount of subcutaneous fat decreases.
2. Maintaining an excellent physical condition with minimal time and effort.

Modern cities with their bad ecology and eternal stress badly affect our body, do not allow to cope with infections, toxins. Training on "Izoton" will raise the working capacity, improve well-being.

Pros of training "Izoton"

The system of training Seluyanov "Isoton" has indisputable advantages:

• Improves the work of the endocrine, immune systems, cardiovascular, health is strengthened, the psychoemotional state rises.
• In the morning - a mild awakening, by the end of the working day, there is no loss of strength.
• Noticeable fat burning is both general and local.
• Ability to own one's own body.

The basis is technique

The basis of training is the static and static-dynamic mode of the technique of execution. Muscle relaxation is completely absent, muscles are always strained. With a slow and smooth exercise, the muscles are consciously held in tension.

Each exercise must be performed "to failure," until the burning in the muscles or to the limit when there is no longer any strength to overcome resistance. This is the indicator of the effectiveness of classes. With a decrease in body weight, do not forget about the correct, balanced diet.

The system also provides for the avoidance of post-training pain sensations, this contributes to the safety of training and the rapid recovery of the body. This technique can be used in different age categories. It is necessary to abstain from studies with diseases in the acute period, with chronic forms. It is better to devote several first exercises to exercises with a local character.

Training

If you have chosen the "Isoton" system for training, the training should be performed according to the following requirements:

• The muscles should feel burning. Exercises are performed according to the scheme 30/30 (30 seconds - load, 30 seconds - rest). If it's hard, you can cut back 20/40. One exercise is carried out according to this scheme three times.
• Below are the introductory exercises. Over time, you can complicate them - add more complex, use weighting, barbells, dumbbells.
• As soon as you feel that your level has increased, try a circular training. That is, perform all the exercises for 40 seconds without rest one after another. After making a circle, rest for 2 minutes and do it again. So, ideally perform 4 laps.
• If you are engaged in a fitness hall, the ideal program is the power "Izoton" 2 times a week and exercises for cardio loading 2 times a week. The latter are performed on a stepper, stationary bike, ellipse (for 40-50 minutes). The pulse rate should not exceed 110-130 beats per minute.

Exercises for the main muscle groups

1. "Isotone" exercises on the legs includes the mandatory - squats. Stand straight, hands on the waist, knees should be slightly bent, muscles in constant tension. Squat slowly, deeply, to the floor. Slowly getting up, leaving muscles tense, knees can not straighten.

2. Disasters. Hands on the belt. Take a step forward and freeze, knees slightly bend - this is the starting position. Slowly we go down, practically touching the floor with the knee, we come back. Knees do not unbend to the end, the muscles must be tense.

3. Lying on your back, raise the pelvis. Lying on the floor, bend your knees, press your heels to the buttocks. Hands parallel to the torso on the floor. Strongly strain the buttocks and raise the pelvis until it stops. We return, but do not touch the floor with the buttocks, they must be in constant tension.

Push-ups, presses

1. Pushing off the floor from the knees. The pelvis, hips and trunk should form a straight line. We rely on our knees. The hands on the floor are slightly wider than the shoulders. We go down extremely low, almost to the floor, we come back, but we do not stretch our arms in the elbows to the end, there should be tension in the hands and pectoral muscles.

2. Reverse push-ups are performed from a stool or chair. Sit, lean your hands on a chair, then move the weight of the body. The legs remain slightly bent at the knees, resting on the heels. Taz on weight. Smoothly approaching the floor, we go down, then come back. Elbows remain bent.

3. Direct twisting. Lying, crossing his arms on his chest, his knees bent, the pelvis pressed to the floor. We lift smoothly the shoulder girdle, straining the muscles of the press. Do it before the burning.

4. Reverse twisting. Lying on the back. Legs at right angles are bent at the knees and raised up. Taz, back tightly pressed to the floor. Tear off the pelvis from the floor and stretch your knees to your chest, then return to the starting position. The press should always be in suspense.

5. Plank. Lie on your stomach, raise yourself on elbows so that a right angle is formed. Feet together, emphasis on socks. The body represents a straight line. The abdominal muscles are as tense as possible.

Perform these exercises strictly according to training requirements, increase your physical endurance and move to a higher level.