If you want to strengthen not only your body, but also improve your mental and emotional health, then you need to choose your workouts carefully. Perhaps, apart from yoga, nothing will come to mind. While at the end of the last century, one interesting Isoton system was invented within the walls of the Russian laboratory of the Institute of Physical Culture.

The Isoton technique was developed under the guidance of V.N. Seluyanov, in scientific laboratory Institute of Physical Culture (GTSOLIFK). The effectiveness of this system has been scientifically proven and has been repeatedly applied in practice. In Tver, this technique is used by coach Artem Evsyukov, who shares his best practices.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Why is the Isoton training system unique and useful?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

🔥 Performing a cycle of safe loads according to the isoton system gives you the opportunity to keep your body and emotional state in good shape.

🔥 The system of exercises is suitable for people of absolutely any age.

Training helps:

🔸 strengthening the main muscle groups;

🔸 strengthening of blood vessels; ⠀⠀⠀⠀⠀⠀

Improving the function of the immune and endocrine systems; ⠀⠀⠀⠀⠀⠀⠀

🔸 creating the necessary conditions for cell renewal and reduction subcutaneous fat; ⠀⠀

🔸 Improving joint mobility;

🔸prevention of atherosclerosis and other diseases🙏⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

What are the advantages of training on the Isoton system🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Strengthening health and improving the functioning of the endocrine, immune, cardiovascular systems, as well as improving the psycho-emotional state of a person;⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Easy awakening in the morning and no loss of energy by the end of the working day;⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Pronounced fat burning, not only general, but also local;⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

A beautiful body and the ability to own it.

What are the benefits of exercising, you ask?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀

🔸increase in working capacity;

🔸 quickly achieve the desired result;

Maintaining and improving results with less effort.

Isoton training is based on the concept that only a physically healthy body can be happy and fully satisfied.

immune and endocrine systems, muscle tone and health of internal organs (heart, blood vessels, etc.) - the secret of the success of a self-sufficient personality😌😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Training goals 😌⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

🔸increased human performance.

At the same time, the result is achieved quite quickly, a few months of systematic training are enough, and as a result, you will quickly strengthen your muscles and reduce the layer of subcutaneous fat🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

🔸Maintain the results you have achieved. At the second stage, you will have to spend much less time and effort on training, because your body is already in great shape. The main thing is not to give yourself indulgence and not to let laziness delay the breaks between workouts😏⠀
⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Isoton includes the following basic principles:⠀⠀⠀⠀⠀⠀⠀⠀⠀

Maximization of work in isotonic, static-dynamic or static mode, i.e. without muscle relaxation. When recreational physical education Preference is given to exercises mainly of a local nature in a sitting or lying position without sudden changes in postures.⠀⠀⠀⠀⠀⠀⠀⠀⠀

Exercises are performed with weight own body or with a load that does not go beyond the recommended limit of muscle tension.⠀⠀⠀⠀⠀⠀⠀⠀⠀

Each exercise is performed until burning, local fatigue or even failure.⠀⠀⠀⠀⠀⠀⠀⠀⠀

The duration of the workout should not exceed 75 minutes.

It is necessary to work out the whole body, loading the main muscle groups per session or microcycle.

Everyone is probably interested in learning not only about the isotone system itself, but also about some of the exercises that are included in this unique system?

Here are some simple exercises:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

1. Lifting the pelvis while lying on your back

Lying on your back, bend your legs at the knee joint, put your heels next to the buttocks. Hands lie on the floor, along the body. From this position, we slowly lift the pelvis up until the moment when your thigh is in line with the body, while strongly straining the buttocks. We start going back to initial position, but we don’t lower the pelvis to the floor.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

2. Push-ups from the knees from the floor

Starting position - kneel down, put your hands slightly wider than your shoulders, hips, pelvis and torso should be in one straight line. From this position we lower ourselves as low as possible, but do not touch the floor and return to the starting position without straightening our arms in the elbow joint.

3. Curls straight

Starting position - lying on the floor, legs bent at the knee joint, support on the entire foot. We put our hands crossed on our shoulders. Pressing the lower back to the floor, we tear off the head, shoulder girdle from the floor, tensing the abdominal muscles. We return to the starting position. We do not put our shoulders and head on the floor.

Isoton is a science-based wellness system.

The goal of the system is to improve well-being, performance, physical health», appearance(body shape, body composition), increased activity of men and women of a wide age range. This system was developed for scientific basis and is based on the concept that the basis of the biological well-being of a person (as a decisive condition for health) is, first of all, the normal state of the endocrine and immune systems, as well as other physiological systems organism (muscular, cardiovascular, etc.), which, however, play a subordinate role in solving health problems.

The name "IZOTON" was given to the system by the type exercise, occupying a central place in the lesson - isotonic, that is, those in which the muscles are constantly tense during the exercise and according to the main effect that is achieved as a result of its use - the high "vitality" of the person involved in ISOTONE.

ISOTON© program

ISOTON Intro

Introduction to the system of physical training according to the ISOTON system. Program for beginners. Training in basic techniques and features of the methodology for conducting classes. Statodynamic isotonic exercises(technology, load management). Healing effect on the body.

ISOTON Base Level

"Classic" isotonic program. Includes special strength training, stretching with breathing exercises. The program is a "sightseeing tour of the muscles." The program is based on the principle of maximum stress stress. The program helps to minimize the growth of systolic blood pressure, restoring the neuromuscular connections of the body, eliminating sensory-motor amnesia, managing body composition (subcutaneous fat, muscles). Continuity training process and nutrition. Nutrition recommendations.

ISOTON Power Stretch

Special strength training and antagonistic stretching. Hypertrophy muscle fibers and reduction of subcutaneous fat. Improving the state of the system of adaptation and protection of the body. The program includes a set of exercises for muscle groups that strengthen the hypothalamus and develop muscle relaxation.

ISOTON Minus FAT

Local fat reduction. Special strength training for muscles in areas with the largest amount of subcutaneous fat: thighs, buttocks, waist, armpits, back of the shoulder, abdomen. Special exercises allow you to locally reduce subcutaneous fat, improve muscle strength and endurance. The program consists of several parts. The program is based on special interval training for local impact on muscles in areas with the highest amount of subcutaneous fat, allowing local reduction of subcutaneous fat, improving muscle strength and endurance. The combination of strength and aerobic work, exercises with different modes muscle contraction. The combination of special interval training with additional aerobic work ( Treadmill, bicycle, etc.). Recommendations for nutrition and the use of nutritional supplements.

Health program "Total Health"

ISO Health

This is a holistic wellness program aimed at the physical improvement of the body, the normalization of the psycho-emotional state and the acquisition of inner harmony. Combination of stretching and strength work. The reflex effect of exercise on internal organs, massage of internal organs. Principles of complexing exercises of various directions in the construction of a health-improving lesson.

Stretch Relax

Characteristics and types of stretching. Execution technique. Immediate and delayed effects of stretching. Working with the deep muscles of the pelvis and back. The method of compiling sets of exercises to improve joint mobility and accelerate metabolic processes in them, improve nutrition and muscle sensitivity, the state of blood vessels, prevention varicose veins veins and trauma. Relieve pain by stretching and relaxing muscles.

Wellness program "Health of the back"

The program consists of three components.

Health Back

A special program of physical exercises designed to prevent and treat spinal deformities. Exercises are combined into a complex of directed impact on the center of gravity of the body. Strengthening the deep muscles of the pelvis, back and inner surface thighs, stretching the muscles of the legs, correcting the position of the feet and hip joints allows you to correct your posture, improve blood supply to the pelvic organs, forget about back pain and correct pathological changes in the curves of the spine.

Fine Spine (Beautiful posture)

Special wellness program. A set of exercises to improve the mobility of the joints of the spine and girdle of the upper limbs, accelerate the metabolic processes in them (improve the nutrition of the joints and quickly release toxins and salts), improve blood supply and muscle sensitivity, the state of blood vessels, reduce congestion in places of strong muscle tension. Injury prevention. Formation and development of the skills of correct posture and gait, and, as a result, the elimination of stiffness, stiffness of the ligaments and muscles of the pelvis, hip and shoulder joints. A soft, dosed load on the deep muscles of the back and abs, combined with stretching, allows you to create a strong spine around your spine. muscle corset and improve blood microcirculation of the vertebrae. The lesson is educational, with the necessary comments and recommendations. The program is recommended for people with various disorders of the musculoskeletal system.

ISOTON S+AB (Spine & Abdominal Muscles)

Lesson to strengthen the muscles of the back and abdomen. Supersets and supersets for deep and superficial muscles back, on all walls of the abdomen contribute to the development of the skill balanced work muscles, which is important condition for optimum load on the spine. Local impact on the muscles of the abdomen and back promotes the breakdown of fat in this area.

The Isoton health system is not aimed at developing strength, speed, endurance, flexibility, but at increasing the level of health, allowing a short time perform two important tasks: a quick (2-3 months) improvement in well-being, performance, body composition (ratio of adipose and muscle mass), normalization of the digestive organs and other vital body systems, improvement of the psycho-emotional state; maintaining good physical condition and appearance with a relatively small amount of time and effort expended.

Wellness system Isoton represents training system, developed in Russia in 1992 in the scientific laboratory of the Central Institute of Physical Culture (now RGAFK) by a team of enthusiasts led by V.N. Seluyanov, was named ISOTON.

The purpose of the classes- improvement of well-being, working capacity, "physical health", appearance (body shape, body composition), social, household and labor activity of men and women of a wide age range. The system received the name ISOTON, firstly, by the type of physical exercises that occupy a central place in the lesson - isotonic, that is, those in which the muscles are constantly tense during the approach and, secondly, by the main effect that is achieved as a result of its application. , high "vital tone" of a person involved in ISOTON.

As an integrated system program, ISOTON consists of several interrelated components: exercise stress and stretching, relaxation system, rationalization of nutrition.

The essence of exercise consists in the fact that the muscles during the entire session must be constantly tense. Breaks between exercises last about 30 seconds - this is enough not to overstrain, and at the same time, the pink muscles are constantly in good shape. All exercises are performed in a moderate mode (it is also called a static, static-dynamic or isotonic pace), sharp jerks and a wide range of motion are prohibited.

Principles proper training ISOTON:

1) all the main parts of the body must be worked out (pay special attention to the muscles of the body);

2) slow and even breathing is obligatory and its delay is absolutely not needed.

Start each exercise with a breath (an exception is only with different inclinations);

3) the main exercises are performed in a sitting and lying position;

4) the maximum concentration is on that part of the body that is being stretched;

5) the time frame of the lesson is 20-55 minutes up to three times a week.

Basic rules for classes

a) in the acute stage of any disease, you can’t train! The beginning of classes - only after the permission of the doctor;

b) in case of chronic diseases, permission to start classes is given by a doctor;

c) learn to "listen" to your body;

d) for several sessions, use only local exercises for small muscle groups;

d) pay more attention to stretching and being in a state of relaxation after training.

Isoton can be practiced by children, adults, the elderly, both individually and together - with the whole family.

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Fitness - essential part the life of every person who appreciates their beauty and tries to maintain it as long as possible. What are the charms of the Izoton fitness practice? And why should you pay attention to this direction?

What is Izoton Fitness Practice

Isoton is a very effective and long-known practice of healing the body, invented back in the nineties of the 20th century. The forgotten direction is gaining momentum again and calls to strengthen not only your body, but also your psycho-emotional health. A worthy replacement for the identical direction - yoga. Other areas covering the overall health of the body are no longer invented.

The technique was developed in 1992, within the walls of the laboratory of the Institute of Physical Culture, by Professor Seluyanov Viktor Nikolaevich. Even then, the specialist scientifically proved that Isoton is incredibly effective and can be used not only for private training, but also as a basis for training student athletes.

The name of the practice speaks for itself - isotonic exercises were taken as a basis, training not only muscles, but also perseverance and fortitude.

Let's consider the practice in more detail.

What is Isoton fitness practice based on and what is it aimed at

The system is based on a completely logical concept, which states that only a physically healthy body can be happy and fully satisfied.

The immune and endocrine systems, muscle tone and the health of internal organs (heart, blood vessels, etc.) are the secret to the success of a self-sufficient person.

Tasks of fitness practice:

1. Initially, Isoton pursues the most important goal - increasing human performance. The result is achieved quite quickly ^ a few months of systematic training are enough, the main thing is to follow all the rules and recommendations. As a result, you will quickly strengthen your muscles and reduce the layer of subcutaneous fat. Your body will become more resilient and strong.
2. When the first "level" is passed, it is important to maintain the achieved result. At the second stage, you will have to spend much less time and effort on training, because your body is already in great shape. The main thing is not to give yourself concessions and not to let laziness delay the breaks between workouts. Literally in a year, you will notice that your body itself needs training, and you will start exercising with genuine pleasure.

What reward awaits you?

• Good health and literally uninterrupted work of the endocrine and immune systems.
• Normalization of the heart and circulatory system.
• Emotional uplift and psychological health.
• Waking up in the morning with a smile on your face and cheerfulness throughout the day.
• Getting rid of excess weight and hated subcutaneous fat.

As a result, you get a body that you can be proud of and an unshakable strength of mind that will save you in any life situation.

Required fitness level and minimum age allowed

Experts have been arguing for years about the age when you can do fitness and sports. As for strength training, which can be attributed to Isoton, it is important to wait until the bones acquire the necessary strength, and the body reaches the stage adolescence. It follows that the minimum allowed age is from 14 years old.

As a rule, there is no maximum threshold, the main thing is that a person does not suffer from serious chronic diseases and consciously wants to strengthen his body. Often there were cases when fitness practice attracted pensioners, who later achieved enviable success. It's never too late to learn and take the time to keep your body healthy. Physical training It can also be anyone, the specialists in the fitness room will help you with your own exercise program.

What exercises does the system include and what equipment is needed

The basic principle of Izoton practice is to constantly keep the muscles in tension. Exercises are performed slowly and smoothly, all muscle groups work. It is important to perform actions even through force when the body is seized with a burning sensation, and it seems that you cannot hold out for another second. Within a month, you will be surprised to discover the huge potential of your body. Only with effort "to failure" will your workouts be effective and productive.

It is also important to remember about proper nutrition, because any sport is beneficial if your efforts are complex.

The following exercises are included in the training program:

• Warm-up is essential in any sport to avoid injury. When starting to exercise, your muscles should be warmed up.
• Slow squats from a position where the legs are shoulder-width apart, and the arms are fixed at the waist. It is important to keep your back straight and squat down until your thighs are parallel to the floor.
• Twisting - Legs bent at the knees and the body in a prone position. Breaks off the floor top part body, thereby straining the abdominal muscles. When returning to the starting position, it is important not to lie down on the floor completely. Twisting is both direct and reverse.
• Lunges forward with a delay.
• Raising the hips from a prone position - the arms should lie parallel to the floor, the legs should be bent at the knees. Gradually raise the pelvis and tighten the buttocks. Return to the starting position without relaxing the muscles.
• Kneeling push-ups - arms slightly wider than shoulders, straight back and slowly lowering the body to the floor without touching its surface. It is important to complete the return to the starting point without jerks.
• And, of course, the bar on the elbows, when the arm forms a right angle and the hands touch the floor. It is important to lift the body on toes and keep it "string". The exercise is performed until a burning sensation, like everyone else.

Try to do each exercise for 30 seconds, and then give the body a little rest for about half a minute. Usually, this practice does not require any equipment, for all exercises it is enough to get a gymnastic mat, although floor exercises are more than acceptable.

Form for classes

For any sport, you need a form in which it will be comfortable to perform exercises. Even at school, teachers are required to bring to class physical education removable shoes (sneakers or sneakers), breathable T-shirts or tops, comfortable leggings or pants. Remember shoes should not slip off the foot or slide on the floor. Otherwise, you may be injured. Clothing fabric must breathe and absorb sweat from the body. No synthetics - only natural material. Try not to wear wide sweatpants: there were cases when a person clung to the leg and got injured.

Whatever you do, always follow the golden rule - never come to the gym after a hearty meal. On an empty stomach, torture the body is also not worth it.

The ideal time to exercise is two hours after a meal. As for the time of day, try to visit the hall in the morning, while you are full of vigor and enthusiasm. If you work and can visit the gym only in the evening, there are no prohibitions for this, the only thing is that your body is already tired and will work out less intensively.

Contraindications for fitness practice Izoton

Refrain from practicing Isoton in the following cases:

• If you suffer from serious chronic diseases.
• If you are sick and have not yet passed the acute stage.
• Children's age up to 14 years.

Try to do everything in a complex and measured way. Additional assistants will be balanced diet, massage and even a visit to the bath, when your muscles will completely relax and recover faster.

Since training does not require additional and inaccessible equipment, you can practice at home on your own. The main thing is to take precautions and be systematic.

However, classes at home should be started only after you have mastered the correct execution of exercises with a trainer, only then you can be sure of your own result and productivity.

If you are interested in the practice of Izoton, please note that the program is practiced on. You can combine pleasant recreation and sports, completely rebooting your mind, as well as meet people who share your interests and love for healthy lifestyle life.

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

"Isoton" - health system

This technique was developed in 1992 at the institute (now GTSOLIFK), in a scientific laboratory. Seluyanov Viktor Nikolaevich became the author of the system. Time has proven the effectiveness of the development. Several generations of athletes in preparation for sports universities applied it in practice and showed good results.

Scientifically substantiated work is the Isoton system. Seluyanov has been conducting research with his colleagues for several years. They managed to create a methodology 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 rise.

The system is based on a scientific concept based on human biological well-being. First of all, this is the health of the immune and endocrine systems, as well as the cardiovascular and muscular systems, the latter play 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 "Isoton".

Izoton programs

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

• Isoton Intro. This program is considered introductory to the Isoton system. Created for beginners. Here it appears basic technique and features of the methodology. The main goal is a healing effect. Isotonic static-dynamic exercises are performed.
• Isoton Base Level Program. Classic isotonic program. The complex includes strength training, stretching, breathing exercises, nutritional advice. This program is a tour of muscle groups, the principle of extreme stress is applied. The program does not increase systolic blood pressure, restores neuromuscular connections, controls the percentage of fat and muscle in the body, and eliminates sensory-motor amnesia.
• Isoton Power Stretch. This is 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. Power training on 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 strength work. Nutrition recommendations.

Total Health Program

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

• ISO health. The program is aimed at improving the body: physical, psycho-emotional, to find harmony with oneself. Combined strength work and stretching. Exercises have a reflex effect on the internal organs, at the same time they are massaged. Lined wellness have different focus.
• Stretch Relax. The deep muscles of the pelvis and back work. The technique is specially designed in such a way that the mobility of the joints improves, the metabolic processes in them are accelerated, the sensitivity of the muscles is restored, and their nutrition is enhanced. At the same time, the condition of the vessels is much improved, the prevention of their injuries, vein expansion is ensured. There is a removal of pain syndromes due to relaxation and stretching of the muscles.

healthy back

This wellness program has two main parts:

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

Tasks of "Isoton"

The health system has primary tasks:

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

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

The benefits of training "Isoton"

Seluyanov's training system "Isoton" has undeniable advantages:

• The work of the endocrine, immune systems, cardiovascular improves, health is strengthened, the psycho-emotional state rises.
• In the morning - an easy awakening, by the end of the working day there is no loss of strength.
• Noticeable fat burning - both general and local.
• The ability to control one's own body.

Basis - technique

The basis of training is the static and static-dynamic mode of performance technique. Relaxation of the muscles is completely absent, the muscles are always tense. When the exercises are performed slowly and smoothly, the muscles are consciously kept in tension.

Each exercise must be performed "to failure", to or to the point where there is no longer the strength to overcome resistance. This is the performance indicator. With a decrease in body weight, do not forget about proper, balanced nutrition.

The system also provides for the avoidance of post-workout pain, which contributes to the safety of training and quick recovery organism. This technique can be used by different age groups. It is worth abstaining from classes in case of diseases in the acute period, in chronic forms. It is better to devote the first few workouts to exercises with a local character.

Training

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

• A burning sensation should be felt in the muscles. Exercises are performed according to the 30/30 scheme (30 seconds - load, 30 seconds - rest). If it's hard, you can cut 20/40. One exercise is performed according to this scheme three times.
• Below 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 circuit training. That is, perform all the exercises presented for 40 seconds without resting one after another. After completing the circle, rest for 2 minutes and do it again. So optimally perform 4 circles.
• If you are working out in the fitness room, ideal program- power "Isoton" 2 times a week and exercises for cardio loading 2 times a week. The latter are performed on a stepper, exercise bike, ellipse (40-50 minutes each). The pulse rate should not exceed 110-130 beats per minute.

Exercises for the main muscle groups

1. "Isoton" leg exercises 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. Slowly getting up, keep 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 starting position. We slowly lower ourselves down, almost touching the floor with our knees, and return. Do not unbend your knees to the end, the muscles should be tense.

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

Push-ups, press

1. Push-ups from the floor from the knees. The pelvis, hips and torso should form a straight line. We lean on our knees. Hands on the floor slightly wider than shoulders. We go down extremely low, almost to the floor, we return, but we do not unbend our arms at the elbows to the end, there should be tension in the arms and pectoral muscles.

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

3. Straight twists. Lying, cross your arms over your chest, knees bent, pelvis pressed to the floor. Raise the shoulder girdle smoothly, tensing the abdominal muscles. We perform until a burning sensation appears.

4. Reverse twist. Lying on your back. Legs at a right angle bent at the knees and raised up. Pelvis, back firmly pressed to the floor. Lift your pelvis off the floor and stretch your knees to your chest, then return to the starting position. The press must always be in tension.

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

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