Isotonic: training

Isotonic or izometrik - is not only a drink for athletes, but also special training aimed at improving endurance, strengthening muscles and the small decrease in body size. In some clubs, this lesson is called PureBarre.

Most work like we already know Body Ballet and Port-de-bras. Fixing poses, stretching, static muscle tension - this is the "core" of the concept of training. However, the specifics of the lesson is - easier movement and choreography, as such, no.

Isotonic: advantages of isometric movements

A. Versatility. A small apartment, the lack of funds for the club card, ankle injury - no problem. The exercises do not provide high-amplitude motions do not require special equipment suitable for small spaces. In addition, they allow you to develop strength and endurance in the muscles and joints, which are limited in movement due to injury.

Two. Versatility. The static work develops pink muscle fibers responsible for endurance and balance. It is the latter two qualities can achieve optimal fitness, agility and strength to develop and prepare for more active pursuits.

Three. Work on flexibility. Isotonic work to stabilize the joints and improves mobility. It is these qualities define our flexibility. The latter, in turn, allows the beautiful walk, stand, sit, and reduce the amount of household injuries. And yet flexible people look slimmer.

4. Compatibility. Several isotonic exercises can be "placed" at the end of the classic strength training. For example, do 20 squats with dumbbells, lower the weight on the floor and stay in the "thighs are parallel to the floor" at least 60 seconds.

Isotonic: a mini-complex

Push-ups on the wall

Stand facing a wall, feet at a distance of 80-120 cm from her hands wider than shoulder width at the shoulder joint. Pressing on the wall for 30 seconds at full amplitude, followed by 30 seconds in the "mid-wall of the trajectory of the total amplitude" (elbows not completely unbend), then pause for 60 seconds at the bottom point of the exercise, straining the muscles of the chest, back and arms. Perform one set.

Flexion of the hip

Stand up straight, behind a high chair. Put your hand on the back for support. 20 times the raise and lower your right leg straight. Then its output in parallel with the floor, body straight. Hold for 60 seconds with a raised foot, straining the hip. Then follow the 20 flexion at the knee. Repeat with other leg.

Plie Plie and demi-

You can lean back in his chair with his right hand. Stops dissolve at a distance more than a meter, socks, expand outward. Get down in the squat until thighs parallel with the floor. Fix the position for 30 seconds. Then go up on tiptoes, without changing the position of the hips, and "sit" for another 30 seconds. After that, straightening his legs to mid trajectory, run 20 Demi-Plie. Get yourself.

Allocating legs back

Stand in front of the support, transfer weight to right leg, left Bring back Squeeze your buttocks. Fix the abduction to 60-90 seconds, then do 30 small pulsing movements up and down. Repeat with opposite leg.

Bending the body

Sit on the floor, bend your knees, clasp hands, hips. Gradually loosen the grip while pulling the abdomen and straining the press. Hold at maximum tension for 60-90 seconds, rounding your back, pulling your hands forward, and straining his stomach. Exit to the starting position, repeat three times.

Complete set of yogic posture "Dog Faces Down" and the posture of the cat to stretch a little backbone.

You can use this mini-complex as a substitute for weight training, working three days a week, or as an addition to the work force with dumbbells and other weights, doing it at the end of training. In any case, regular employment is provided to you slim ballet.