Kuvandudza kwegadziriro kurovedza "Isotone" Seluyanova

Kana iwe edza kuyeuka chinenge kudzidzisa maitiro, izvo zvaizoita kuti zvainanga kusimbisa kwete chete asiwo psycho-kunetsa, chinouya mupfungwa zvimwe ndiyo yoga. Asi pane Russian gadziriro, ine zvakawanda zvokuita, rinonzi "Isotone" Seluyanov VN chiri yokuvaka. Unokwezva nezvavatorwa kuitikawo akasunda kuti kumashure unyanzvi. Asi zuro, iri kuramba kushandiswa kunodzidziswa.

"Isotone" - kuporesa hurongwa

nzira iyi yambokurukurwa muna 1992 panguva Institute of Chaiko Education (zvino GTSOLIFK), murabhoritari nesayenzi. System munyori akanga Seluyanov Viktor Nikolaevich. Development Kubudirira ari nekusimba nguva. nezvizvarwa zvevazukuru vatambi mukugadzirira mitambo dzakakwirira kuzvikoro kuzvishandisa muupenyu tsika uye akaratidza nemigumisiro yakanaka.

Science-inobva basa kwegadziriro "Isotone". Seluyanov kwemakore akawanda pamwe navo aidzidzisa. Vakakwanisa kuumba nzira anofukidza zvinangwa dzakawanda:

• Kuvandudza utano uye kugara zvakanaka, utano uye chitarisiko.
• Kuwedzera nguva mubasa vakadzi nevarume chero zera.
• Psycho-mupfungwa kukura.

The Hurongwa chakavakirwa nesayenzi pfungwa, iyo inobva zvipenyu zvakanaka. Chokutanga ndiyo hutano masoja uye kwemakemikari anobudiswa enyika, uyewo zvemwoyo uye tsandanyama, ekupedzisira kuridza omurume basa.

The zita "Isotone" akashandurwa sezvaari inobva pakuti nechepakati nzvimbo inogarwa isotonic muviri umo tsandanyama makakatanwa rwokuchengeta rusingaperi. Izvi zvinoita kuti vawane mukuru-simba, musimboti "IZOTON".

"IZOTON" chirongwa

A yakawanda zvirongwa zvinosanganisira maitiro "Isotone". Seluyanov yakatanga nzira dzakawanda, imwe neimwe ine zvinangwa:

• Isoton Intro. chirongwa ichi anonzi kuti musumo "Isotone" hurongwa. Created nokuti beginners. Pane sokuti chikuru unyanzvi uye kunyanya unyanzvi. Chinangwa chikuru chemusha - kuvandudzwa kushanda. Akaita isotonic Stato-vakagwinya muviri.
• Program Isoton Base Level. Classic isotonic chirongwa. The kunzwisisa zvinosanganisira kudzidzisa simba, achitambanudza, uchishandisa kufema zviitwa, Mishonga zano. Chirongwa ichi - tichiona nemapoka tsandanyama, nheyo vakaomerwa mupfungwa. The hazvirevi kuwedzera systolic BP chirongwa, anodzosa tsandanyama-etsinga kubatana, anodzora pauwandu hweavo mafuta uye tsandanyama mumuviri, izvozvo anobvisa kutsinga dzinouya-motokari kukanganwa.
• Isoton Power Stretch. Ichi anopikisana Munotatamura, simba kurovedza. Result - rutapudzo mafuta muviri, zvakawedzerwa masoja basa, kwadzakabva hurongwa. Chirongwa zvinosanganisira kurovedza vaya mapoka tsandanyama hunowedzera hypothalamus uye kutanga tsandanyama kuzvivaraidza.
• Isoton kubvisa mafuta. Simba Kurovedza pamusoro yomunzvimbo mafuta rutapudzo wongoramba. Chokuita magaro, hudyu, muchiuno, dumbu, muhapwa. Yakarongerwa kurovedza kuvandudza tsandanyama kutsungirira uye nokupisa mafuta. Tikafunga Kurovedza uye simba oparesheni. Mazano kudya kunovaka muviri.

Total Health Program

Dzichiri "Isotone" Seluyanov akabatanidza Total Health Wellness chirongwa:

• ISO Health. Chirongwa anokanda kuwedzera muviri: mumuviri, psycho-mupfungwa, pamusoro kuzviwanira maererano pakuzvichengetedza. Combined simba uye ndichisveerera oparesheni. Exercises vane dzepanguva zvainoita zvomukati, panguva iyoyo ndokuvaitira masaja. Akavaka kugwinya makirasi, kurovedza kunzwisisa dzakasiyana nemunhu.
• Tambanudzai Sununguka. Shanda yakadzika tsandanyama ari chiuno nomuzongoza. Nzira iri zvikuru yakagadzirwa nenzira anovandudza kwemajoini mufambo, nokukurumidza muna muviri yavo, kuti umutse nehanya kuti tsandanyama, anowedzera simba ravo. vascular ezvinhu mune iyi iri nani zvikuru, ichipa pasava, varicose mutsinga. Inouya marwadzo zororo kuburikidza vakazorora uye ndichisveerera netsandanyama.

utano musana

chirongwa ichi utano une huru zvikamu zviviri:

• "Health shure» Health Back. Zvikuru dzakabudirira muchiitwa akagadzirirwa mishonga uye kudzivirira deformation pamusoro musana mbiru. The kunzwisisa rinobatanidza muviri, kukanganisa nzvimbo regiravhiti muviri. Kunosimbisa yakadzika tsandanyama ari chiuno, nechomukati, marunda, ipapo Munotatamura gumbo tsandanyama, nzvimbo tsoka uye muhudyu kugadziridzwa. Panyaya iyi, kuti mamiriro zano, kunonatsiridza ropa riyerere kuti chiuno, kanganisika makakombama pamusoro musana vari kunyangarika, muri shure kurwadziwa.
• "Beautiful mamiriro» Fine Spine. Seluyanov Viktor Nikolaevich rave akakudziridza marongedzero yakanaka mamiriro. zviitwa izvi kuvandudza mufambo rokumusoro wamativi nomuzongoza, mhanyisa muviri, kuvandudza zvokudya majoini, kukurudzira kusunungurwa munyu uye muchetura. Izvi anovandudza mamiriro midziyo ropa, ropa kuyerera kuti tsandanyama uye aikanganiswa, akaderedza kuzara mavari. The zvakaoma rakaisvonaka pasava. Kuumba uye kutanga unyanzvi zvakanaka gait uye mamiriro, vakarasikirwa Rigidity, nemarunda mitsipa, pelvic tsandanyama, papfudzi uye pelvic majoini.

Mabasa "IZOTON"

Kurapa maitiro ane chikuru zvinangwa:

1. Kuvandudza basa unongotaura. Kana ukatevera zvose nemitemo yokudzidziswa, basa iri rinogona kupera kwemwedzi miviri. Munguva iyi iyoyowo, zvakajairika muviri uremu, simbisa tsandanyama, zvinoderedza uwandu subcutaneous mafuta.
2. Ramba zvakaisvonaka utano shoma nguva uye kushanda nesimba.

The guta remazuva ano hwezvinhu wayo zvakaipa uye mupfungwa nokusingaperi nomugumisiro akaipa pamusoro muviri wedu, usarega kutsungirira utachiona, muchetura. Training pamusoro "IZOTON" kuchaita kuti kurera kunyatsoshanda, kuvandudza utano.

Zvayakanakira kurovedza "Isotone"

kurovedza hurongwa Seluyanova "Isotone" rine chisingarambiki zvakwakanakira:

• It anovandudza kushanda kwemakemikari anobudiswa, zvirwere, kumwoyo, kunosimbisa utano, psycho-kunetsa rinobuda.
• Mangwanani - uchimuka kusvikira pakuguma zuva musingadi kunzwa kurasikirwa simba.
• Kuoneka mafuta unopfuta - zvose zvarwo uye nemakanzuru.
• Kugona kudzora miviri yavo.

Hwaro - michini

Hwaro Kudzidziswa - the kunofambira mberi uye simba chokupika yomuStaten okugadzira muoti. Muscle kutandara iri zvachose ndisipo, tsandanyama nokusingaperi zvashata. With zvishoma uye mvere muviri tsandanyama nemaune vakaramba muchizvidya.

muviri mumwe anofanira kuitwa "kuti kukundikana" vasati rinopfuta manzwiro ari tsandanyama kana pamberi pfungwa pasina simba rokukunda kurwisa. Uku chokukomborerwa kubudirira kurovedza. Akaroromesawo muviri uremu havafaniri kukanganwa pamusoro yakarurama, zvokudya zvinovaka muviri.

The maitiro anopa uye kudzivirira post-muviri marwadzo, kunosimudzirawo yakachengeteka kudzidzisa uye kukurumidza kupora muviri. Nzira iyi angashandisa zvakasiyana zera mhando. Kubva mumakirasi vanofanira kurega zvirwere chakasimba, chirwere siyana. Okutanga vanga vaneta shoma nani yaungapedzera muchiitwa pamwe veko hunhu.

kudzidza

Kana ukasarudza kuita "Isotone" ezvinhu, nokudzidziswa kunofanira kuitwa maererano zvinotevera zvinodiwa:

• Tsandanyama vanofanira kunzwa inopisa manyawi. Exercises anoteererwa pasi anorimwa 30/30 (30 masekonzi - mutoro masekondi 30 - zororo). Kana zvakaoma, unogona kucheka 20/40. Mumwe maekisesaizi rinoitwa pasi zano iri katatu.
• Pazasi ndivo openers. Nokufamba kwenguva, vanogona kuomesa zvinhu - kuwedzera kunzwisisa, shandisa zviyereso, barbells, dumbbells.
• Kamwe uchifunga kuti azvipire wenyu akawedzera, edza kurovedza tenderera. Kureva, zvose zviitwa anoteererwa 40 masekonzi pasina yokumbozorora mumwe. Vavesa denderedzwa, zororo 2 maminitsi uye kuita zvakare. Saka optimally kuita 4 vaitenderera.
• Kana uri mune gym mukamuri, akakodzera chirongwa - "Isotone" 2 nguva simba pavhiki uye cardio anoratidza 2 pavhiki. Last run pamusoro and, mira bhasikoro, elliptical (maminitsi 40-50). The kupomba zvazvingava haafaniri kupfuudza 110-130 anorova paminiti.

Muchiitwa pamusoro mumapoka makuru mhasuro

1. "Isotone" kurovedza nokuda makumbo zvinosanganisira fanira - squats. Mira ngaatarire, maoko ake pachiuno, mabvi zvinofanira zvishoma hwakakungwa, tsandanyama pasi kugara makakatanwa. Squat zvishoma nezvishoma, zvikuru, pasi. Zvishoma nezvishoma achimuka, vachisiya zvokumanikidzira tsandanyama, mabvi kutwasanudza.

2. Lunges. Hands pabhandi rake. Tawedzera mberi uye mumire, mabvi ako zvishoma wakakokonyara - ndipo pokutangira nzvimbo. Zvishoma nezvishoma kudzikisa pasi, anenge anobata uriri mabvi ake, musana. Mabvi unbend kusvikira pakuguma, tsandanyama vanoda ruchatambanudzirwa.

3. Kunyepa kumusana kwako, simudza chiuno. Avete pasi, Vanokunga mabvi ako, zvitsitsinho rikazvisundira pamusoro magaro. Hands noku muviri pasi. munomimina zvikuru magaro uye simudza muhudyu kusvikira chemabhazi. Dzokera, asi regai kubata pasi magaro, vanofanira kuva kuramba makakatanwa.

Kusundira kupota, dzvanya

1. kusunda kupota nemabvi. The chiuno, hudyu uye mutumbi vanofanira kuumba achirurama mutsetse. Tikavimba pamabvi. Hands pasi zvishoma kupfuura papfudzi upamhi. Tinoenda pasi pasi kwazvo, anenge pasi, musana, emaoko asi kwete unbend pakuguma, vanofanira kuramba mumaoko simba uye pectoral tsandanyama.

2. Back zvinombooma anoteererwa pamusoro chitsiko kana chair. Gara pasi, maoko Vimba nechigaro, ipapo uchatamisa kurema muviri. Makumbo hwakakungwa zvishoma pamabvi, kuvimba shure pazvitsitsinho ake. Taz uremu. Zvishoma nezvishoma kusvika pasi, simuka uburuke, wozouya. The emaoko hwakakungwa.

3. Direct nokuvhiringidza. Nekurara ake vakayambukira pachipfuva chake, mabvi hwakakungwa, hudyu aimanikidzwa pasi. Simudza kumeso pamafudzi bhanhire, munomimina abdominal tsandanyama. Kuita pamberi pomoto.

4. neizvi curl they. Avete shure kwake. Makumbo hwakakungwa kuruoko rworudyi yorusvingo pamabvi uye akamutswa. Chiuno, shure zvakasimba aimanikidzwa pasi. Kubvarura kubva bheseni pasi uye achizvuzvurudza mabvi ako kuna muchipfuva chako, zvino kudzokera kutanga chinzvimbo. Nhau inofanira kugara pamusoro zvigunwe zvenyu.

5. nepuranga. Nhema pamusoro dumbu rake, simuka pamusoro emaoko kuitira kuti vaumbe zvakanaka angled. Makumbo pamwe kumikidzo masokisi. Muviri achirurama mutsetse. The abdominal tsandanyama yareba napo.

Kuita zviitwa izvi kunoparirwa kudzidzisa zvinodiwa, kuwedzera zvavo panyama kutsungirira uye kutamira LEVEL.