Kuwonjezera dongosolo la maphunziro "Isotone" Seluyanova

Ngati mumayesa kumbukirani dongosolo maphunziro osachepera, amene akanati umalimbana kulimbitsa osati boma thupi komanso psycho-maganizo, n'loti mwina anati yoga. Koma pali dongosolo Russian, amene ali malangizo angapo, umatchedwa "Isotone" Seluyanov VN ndi mapulogalamu ake. Amakopeka ndi mumaganiza yachilendo akankhidwira njira maziko. Koma posachedwapa, izo ochuluka ntchito maphunziro.

"Isotone" - machiritso dongosolo

Njira imeneyi wakhala anayamba mu 1992 pa Institute of Education thupi (tsopano GTSOLIFK), mu zasayansi sayansi. System wolemba anali Seluyanov Viktor Nikolaevich. Development mogwira zatsimikiziridwa nthawi. Zingapo mibadwo mwa akatswiri kukonzekera masewera m'sukulu za sekondale ntchito kuti mchitidwe ndipo anasonyeza zotsatira zabwino.

Science ofotokoza ntchito ndi dongosolo la "Isotone". Seluyanov kwa zaka zingapo ndi anzake kafukufukuyu. Anatha kulenga njira okuta zolinga zingapo:

• Kuwonjezera thanzi ndi bwino, thanzi ndi maonekedwe.
• Kuchita zambiri mu akazi ndi amuna a m'badwo uliwonse.
• Psycho-akamakula.

dongosolo zachokera lingaliro sayansi, ozikidwa pa kwachilengedwenso bwino. Choyamba ndi thanzi wa chitetezo ndi endocrine, komanso minofu mtima ndipo yotsirizira kumathandiza wamng'ono.

Dzina "Isotone" anayamba zochokera chakuti penipeni wotanganidwa ndi zolimbitsa isotonic imene imakungika likhalebe zonse. Amenewa limachititsa kukwaniritsa mkulu-umoyo, akamanena za "IZOTON".

"IZOTON" pulogalamu

A zambiri mapulogalamu zikuphatikizapo dongosolo "Isotone". Seluyanov anayamba njira zosiyanasiyana, omwe ali zolinga zake:

• Isoton tsamba loyambilira. Ntchitoyi akuti ndi chiyambi cha "Isotone" dongosolo. Analengedwera oyamba. Zikuoneka njira zikuluzikulu ndi njira inayake. Cholinga chachikulu - kuwongolera kwenikweni. Anachita isotonic stato-zazikulu Zochita.
• Program Isoton Base mlingo. Classic isotonic pulogalamu. Zovuta zikuphatikizapo mphamvu maphunziro motsatizana, ntchito kupuma kokoka, malangizo zakudya. pulogalamuyi - malo a magulu minofu, mfundo ya kuchepetsa nkhawa. pulogalamu sikugwira kuonjezera systolic magazi, limabwezeretsa yogwirizana minofu mitsempha, asaaonerera pa chiwerengero cha mafuta ndi minofu m'thupi, izo kumatha kwenikweni-galimoto amnesia.
• Isoton Mphamvu Tambasula. Izi ankatsutsa anatambasula, mphamvu maphunziro. Zotsatira - kuchepetsa thupi mafuta, bwino m'thupi ntchito ka anatengera. pulogalamu chikuphatikizapo Zochita magulu amene minofu kuti kumapangitsanso ubongo imene imalamulira kutentha ndi kukhala minofu zosangalatsa.
• Isoton opanda mafuta. maphunziro mphamvu pa zone m'dera kuchepetsa mafuta. Zokhudza matako, m'chiuno, m'chiuno pamimba, m'khwapa. Mwapadera Zochita kusintha minofu kupirira ndi kutentha mafuta. Kuphatikiza aerobic ndi mphamvu ntchito. Malangizo pa zakudya.

Total Program Health

Kukulitsa "Isotone" Seluyanov m'gulu Total Health pulogalamu Ubwino:

• ISO Health. Cholinga cha pulogalamuyi patsogolo thupi: thupi, psycho-maganizo, pa kupeza mogwirizana ndi ife eni. Tikaphatikiza mphamvu ndi kutambasula ntchito. Zochita ndi zotsatira reflex ziwalo mkati, nthawi yomweyo iwo kukhala kutikita. Anamanga makalasi olimba, kokoka zovuta ndi lathu osiyana.
• Tambasula Masulani. Ntchito minofu zakuya za mafupa a chiuno ndi msana. Njira imene unapangidwa mu njira yakuti bwino olowa zoyendayenda, inapita patsogolo mu kagayidwe awo, kubwezeretsa tilinazo minofu, limawonjezera mphamvu zawo. mtima chikhalidwe Pankhaniyi zambiri bwino, kupereka kupewa ngozi, varicose mitsempha. Iwo ubwera mpumulo ululu ndi ulesi ndi kutambasula minofu.

wathanzi kumbuyo

pulogalamuyi thanzi ali mbali ziwiri:

• "Health kumbuyo» Health Back. Mwapadera anayamba Zochita lakonzedwa kuti mankhwala ndi kupewa mapindikidwe a ndime msana. Zovuta Chili thupi, okhudza malo yokoka ya thupi. Kumalimbitsa minofu zozama za mafupa a chiuno, ndi mkati, hamstring, pali anatambasula mwendo minofu, malo a mapazi ndi m'chiuno kusintha. Mu nkhani iyi, kaimidwe uphungu, bwino magazi kuti mafupa a chiuno ndi, zokhotakhota nthenda ya msana ndi kusoŵa ndi kupweteka kwa msana.
• "Wokongola kaimidwe» Zabwino msana. Seluyanov Viktor Nikolaevich nayenso anayamba dongosolo kwa kaimidwe wokongola. Zochita izi patsogolo sayenda wa malekezero chapamwamba ndi msana, imathandizira kagayidwe, kusintha mfundo chakudya, kulimbikitsa amasulidwe salt ndi poizoni. Izi bwino chikhalidwe Mitsempha magazi minofu ndi tcheru, yafupika kuchulukana mu iwo. Zovuta ndi kupewa kwambiri kuvulala. Kupanga ndi luso gait chabwino ndi kaimidwe, anataya chinthu chimodzimodzi, Mitsemphayi ouma, m'chiuno minofu, mapewa ndi mafupa m'chiuno.

Ntchito "IZOTON"

Kuchiritsa dongosolo ali zolinga zikuluzikulu:

1. Kuwonjezera ntchito ntchito. Ngati mutsatira malamulo onse a maphunziro, ntchito imeneyi akhoza inatenga miyezi iwiri. Pa nthawi yomweyo, thupi labwinobwino kulemera, kulimbitsa minofu, amachepetsa chiwerengero cha subcutaneous mafuta.
2. Pitirizani kwambiri thanzi ndi nthawi kochepa ndi khama.

Mzinda wamakono ndi zachilengedwe zake zoipa ndi maganizo wosatha zotsatira zoipa thupi lathu, musalole kupirira matenda, poizoni. Maphunziro pa "IZOTON" adzalola kulera dzuwa, thanzi.

Ubwino maphunziro "Isotone"

maphunziro dongosolo Seluyanova "Isotone" ubwino wakuti:

• Bwino ntchito ya endocrine, dongosolo m'thupi, dongosolo mtima, zimalimbitsa thanzi, psycho-maganizo auka boma.
• M'mawa - kudzuka ku mapeto a tsiku simungathe imfa ya mphamvu.
• Chochititsa chidwi mafuta woyaka - onse ambiri ndi makonsolo.
• Luso kulamulira matupi awo.

Maziko - makina

Maziko a maphunziro - ntchito malo amodzi ndi zazikulu za Staten mode zomangamanga. Minofu zosangalatsa palibe kwathunthu, minofu nthawizonse pano. Ndi Zochita wodekha ndi yosalala minofu mwadala kusungidwa suspense.

Aliyense zolimbitsa ayenera kuchitidwa "bwino" pamaso moto kumverera mu minofu kapena pamaso poti palibe mphamvu yogonjetsera kulimbikira. Ichi ndi chizindikiro cha mphamvu ya maphunziro. Ndi kuchepetsa thupi Tisaiwale za zolondola, chakudya chamagulu.

dongosolo amapereka ndi kupewa kupweteka pambuyo thupi, kumalimbikitsa maphunziro chitetezo ndi kusintha mofulumira thupi. Njira imeneyi mwina ntchito m'magulu osiyana zaka. Kuchokera makalasi kupewa matenda, mitundu pachimake aakulu. The oyamba workouts bwino kuwonongera Zochita ndi khalidwe m'deralo.

maphunziro

Ngati mwasankha kukhala ndi "Isotone" dongosolo, maphunziro ziyenera kuperekedwa molingana ndi zofunika zotsatirazi:

• Minofu ayenera kumva woyaka zotengeka. Zochita zimagwiridwa pansi chiwembu 30/30 (masekondi 30 - katundu masekondi 30 - mpumulo). Ngati zovuta, inu mukhoza kudula 20/40. zolimbitsa thupi limodzi ikuchitika pansi chiwembu izi katatu.
• Amwazisambo openers. M'kupita kwa nthawi, iwo akhoza kusokoneza zinthu - kuwonjezera zovuta zambiri, ntchito zolemera, barbells, dumbbells.
• Kamodzi mukuona kuti mlingo wanu chawonjezeka, kuyesera kuphunzitsa zozungulira. Ndiko kuti, kokoka onse zimagwiridwa masekondi 40 popanda kupuma mzake. Chifukwa bwalo, mupumule 2 Mphindi ndi kuchita kachiwiri. Choncho optimally kuchita zipolopolo 4.
• Ngati mukuchita mu olimba chipinda, pulogalamu abwino - mphamvu "Isotone" nthawi 2 sabata ndi cardio wokhulupirira nthawi 2 sabata. Last amathamanga pa stepper ndi, n'kupuma njinga, elliptical (40-50 Mphindi). The umagunda mofulumira sayenera upambana kumenyedwa 110-130 pa mphindi.

Zochita pa magulu akuluakulu minofu

1. "Isotone" Zochita pa miyendo zikuphatikizapo kuvomerezedwa - anyonyomala. Imani mowongoka, manja pa m'chiuno, m'mawondo ayenera pang'ono ndichotse, minofu pansi mavuto nthawi zonse. Squat pang'onopang'ono kwambiri, pansi. Pang'onopang'ono likutuluka, kusiya minofu silikuyenda bwino, mawondo kuwongoka.

2. Lunges. Manja pa lamba wake. Kupita patsogolo ndi kuima, mabondo anu pang'ono wopindidwa - ndiye poyambira malo. Pang'onopang'ono kuchepetsa pansi, pafupifupi kukhudza pansi ndi bondo lake, kumbuyo. Mawondo unbend mapeto, minofu ayenera anatambasula.

3. Kunama pa nsana wanu, kuchotsa mafupa a chiuno. Kunama pansi, mawondo anu, zidendene unkagunda matako a. Manja ikufanana kwa thupi pansi. Kwambiri Yosefera matako ndi kutukula m'chiuno mpaka siteji. Bwererani, koma musakhudze pansi matako, iwo ayenera kukhala mu mavuto nthawi zonse.

Kukankhira akuluakulu, tilimbikire

1. Kankhani akuluakulu ndi mawondo. Mafupa a chiuno, m'chiuno ndi torso ayenera kupanga mzere wolunjika. Tidalira m'mawondo. Manja pansi pang'ono onse kuposa m'lifupi phewa. Ife kupita pansi otsika kwambiri, pafupifupi pansi, kumbuyo, elbows koma osati unbend mapeto, tiyenera kukhalabe m'manja mwa mphamvu ndi pectoral minofu.

2. Back akuluakulu zimagwiridwa pa mpando kapena mpando. Khala pansi, manja Taphunzira pa mpando, ndiye kusamutsa kulemera kwa thupi. miyendo ndi pang'ono ndichotse pa maondo, nditatsamira kumbuyo m'mbuyo. Taz kulemera. Pang'onopang'ono akuyandikira pansi, kutsika, ndipo ukabwerako. The elbows ndi wopindidwa.

3. Direct kupotoza. Kunama ndi manja ake anawoloka pachifuwa pake, mawondo ndichotse, m'chiuno mbamuikha pansi. Kwezani yosalala phewa lamba, Yosefera minofu m'mimba. Kuchita pamaso kuwotcha.

4. n'zosiyana azipiringa. Kunama pa nsana wake. Miyendo ndichotse pa ngodya pa mawondo ndi sanauke. Mafupa a chiuno, kumbuyo mwamphamvu mbamuikha pansi. Vulani beseni pansi ndipo kokerani maondo anu m'chifuwa chanu, kenako nkubwerera ku kuyambira malo. Makina inayenera kukhala pa zala zanu.

5. thabwa. Bodza pa mimba yake, adzauka elbows kotero kuti apange mlingo woyenerera. Miyendo pamodzi motsindika masokosi. thupi ndi mzere wolunjika. Minofu m'mimba ndi anatambasula ngati kuli kotheka.

Kuchita Zochita izi mosamalitsa pa amafuna maphunziro, kuwonjezera chipiriro chawo thupi ndi kusuntha mlingo wokwererapo.