Improving training system "Isoton" Seluyanova

If you try to recall at least one training system, which would be aimed at strengthening not only the physical, but also the psycho-emotional state, perhaps yoga comes to mind. But there is a Russian system that has several orientations, it is called Isoton, and V. N. Seluyanov is its developer. Passion for foreign trends pushed the technique to the background. But recently, it has been increasingly used for training.

Isoton Seluyanov

"Isoton" - wellness system

This technique was developed in 1992 at the Institute of Physical Culture (now GTSOLIFK), in a scientific laboratory. The author of the system was Seluyanov Victor Nikolaevich. Development effectiveness has proven time. Several generations of athletes in training at sports universities have put it into practice and have shown good results.

Scientifically grounded work is the Isoton system. Seluyanov conducted research with his colleagues for several years. They managed to create a technique that covers several goals at once:

  • Improving performance and well-being, physical health and appearance.
  • Increased activity in women and men of any age.
  • Psycho-emotional upsurge.

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

The name "Isoton" was coined based on the fact that the central place is occupied by isotonic exercises, in which constant muscle tension is maintained. This effect allows you to achieve a high vitality, this is the essence of "Isotone".

wellness system

Isotone Programs

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

  • Isoton Intro. This program is considered an introduction to the Isoton system. Designed 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.
  • Isoton Base Level Program. Classic isotonic program. The complex includes strength training, stretching, breathing exercises, nutrition recommendations are used. This program is a tour of muscle groups, the principle of extreme stress is applied. The program does not increase systolic blood pressure, restores muscle-nerve connections, controls the percentage of fat and muscle in the body, and eliminates sensory-motor amnesia.
  • Isoton Power Stretch. This is an antogonistic 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. Involved buttocks, hips, waist, abdomen, armpits. Specially designed exercises improve muscle endurance and burn fat. The combination of aerobic and strength work. Recommendations on nutrition.

Total Health Program

Developing Isoton, Seluyanov included the Total Health program in the system:

  • ISO Health. The program is aimed at improving the body: physical, psychoemotional, finding harmony with oneself. Combined strength work and stretching. Exercise has a reflex effect on the internal organs, at the same time they are massaged. A health lesson is being built, complex exercises have various orientations.
  • Stretch Relax. The deep muscles of the pelvis and back work. The technique is specially designed so that joint mobility improves, metabolic processes are accelerated in them, muscle sensitivity is restored, and their nutrition is enhanced. At the same time, the state of the vessels is much improved; the prevention of their injuries and expansion of the veins is provided. The pain syndromes are removed due to relaxation and muscle strain.

Seluyanov Victor Nikolaevich

Healthy back

This wellness program has two main parts:

  • Back Health Health Back. Specially designed exercises designed for the treatment and prevention of spinal column deformities. The complex combines exercises that affect the center of gravity of our body. The deep muscles of the pelvis are strengthened, the inner, back surface of the thigh, the muscles of the legs are stretched, the position of the feet and hips is adjusted. At the same time, the posture is corrected, the blood supply to the pelvis improves, the pathological bends of the spine disappear, and back pain disappears.
  • "Beautiful posture" Fine Spine. Seluyanov Viktor Nikolaevich also developed a complex for a beautiful posture. These exercises improve the mobility of the upper limbs and spine, accelerate metabolic processes, improve joint nutrition, and contribute to the release of salts and toxins. At the same time, the state of blood vessels, blood supply and muscle sensitivity improve, and stagnation in them decreases. The complex is an excellent prevention of injuries. The skills of correct gait and posture are formed and developed, stiffness, stiffness of ligaments, pelvic muscles, shoulder and pelvic joints disappear.

Tasks of Isoton

The health system has paramount tasks:

  1. Improving activity, performance. If you follow all the rules of training, this task can be completed in two months. During this same time, body weight normalizes, muscles strengthen, and the amount of subcutaneous fat decreases.
  2. Maintaining excellent physical condition with minimal time and effort.

Modern cities with their poor ecology and eternal stress have a bad effect on our body, do not allow to cope with infections and toxins. Training on "Isoton" will improve performance, improve well-being.

training system seluyanova

Advantages of Isoton training

Seluyanov’s Isoton training system has undeniable advantages:

  • The work of the endocrine, immune systems, cardiovascular system improves, health is strengthened, the psychoemotional state rises.
  • In the morning - a slight awakening, towards the end of the working day there is no loss of strength.
  • Noticeable fat burning - both general and local.
  • The ability to own your own body.

Basis - technique

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

Each exercise must be performed “to failure”, to burning in the muscles, or to the point where there is no strength to overcome resistance. This is an indicator of the effectiveness of classes. With a decrease in body weight, one should not forget about proper, balanced nutrition.

The system also provides for the avoidance of post-workout pain, this contributes to the safety of training and the quick recovery of the body. This technique can be used by various age categories. It is worthwhile to refrain from classes in diseases in the acute period, in chronic forms. The first few trainings are best devoted to exercises with a local character.

isotone workout

Training

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

  • Burning should be felt in the muscles. Exercises are performed according to the 30/30 scheme (30 seconds - load, 30 seconds - rest). If hard, you can cut 20/40. One exercise is performed according to this scheme three times.
  • The following are introductory exercises. Over time, you can complicate them - add more complex ones, use weights, barbells, dumbbells.
  • As soon as you feel that your level has increased, try a circular training. That is, perform all the exercises presented for 40 seconds without resting one after another. Having made a circle, rest for 2 minutes and do it again. So optimally complete 4 laps.
  • If you work out in the fitness room, the ideal program is Isoton power 2 times a week and cardio exercises 2 times a week. The latter are performed on the stepper, exercise bike, ellipse (40-50 minutes). The heart rate should not exceed 110-130 beats per minute.

isotone exercise

Exercises for major muscle groups

1. "Isotone" exercises on the legs include without fail - squats. Stand straight, hands on the belt, knees should be slightly bent, muscles in constant tension. Squat slowly, deeply to the floor. Rising slowly, leave the muscles tense, do not straighten your knees.

2. Lunges. Hands on the belt. Take a step forward and freeze, bend your knees slightly - this is the initial position. Slowly go down, almost touching the floor with his knee, we return. The knees should not be fully extended, the muscles should be tensed.

3. Lying on your back, raise your pelvis. Lying on the floor, bend the knees, press the heels to the buttocks. Hands parallel to the body on the floor. Strongly strain the buttocks and raise the pelvis to the stop. We are returning, but we don’t touch the floor with the buttocks, they must be in constant tension.

Push ups, press

1. Push-ups from the knees. The pelvis, hips, and trunk should be in a straight line. Leaning on your knees. Hands on the floor are slightly wider than shoulders. We fall extremely low, almost to the floor, we return, but we don’t bend our arms at the elbows to the end, there should be tension in the arms and pectoral muscles.

isoton program

2. Back push-ups are performed from a stool or chair. Sit down, lean your hands on a chair, then transfer body weight. The legs remain slightly bent at the knees, resting on the heels. Taz on weight. Gently approaching the floor, we go down, then we return. The elbows remain bent.

3. Straight twists. Lying, cross arms over chest, knees bent, pelvis pressed to the floor. Raise the shoulder girdle smoothly, tensing the abs muscles. Perform until burning.

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

5. The bar. Lie on your stomach, rise on your elbows so that a right angle forms. Feet together, focus on socks. The body represents a straight line. The abdominal muscles are as tense as possible.

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


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