Alexander Zass's Course: #1 (isometrics) and #2 (sandbags)
Jan 24, 2021 12:43:52 GMT
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Post by brown43 on Jan 24, 2021 12:43:52 GMT
Isometric exercises that used the Samson in their training
In the sixties, isometric exercise caused a sensation in the sporting world. Many athletes, including in his training isometric (static) exercises were quickly improve athletic performance they were especially widely applied weightlifters and swimmers. This method of force is not only interested coaches and scientists. Were held numerous experiments and research. There are proponents and opponents of isometric training methods. Investigations are continuing and so far. But isometry - not a novelty in recent years. Even before the Revolution, Alexander Zass included isometric exercises in your workout and in the twenties widely promoted its original system of static exercises with the chains, which prefer to come empirically. Isometric exercises he attached great importance, and believed that they were combined with dynamic exercises helped him to strengthen tendons, develop greater physical strength and support in shape for many years. feature of isometric mode is that the muscles in his presence though tense, but not reduced, does not change its length, and there is no movement in the joints thus isometric exercises do not come out of the basic assumptions. Recent research has shown that the duration of isometric exercise should depend on the degree of muscle tension. If applied 60-70% of the maximum force, the muscular effort should last 6-10 seconds, if 80-90%, then 4-6 seconds, and at 100% - 2-3 seconds. The number of repetitions of each exercise 2-5. The total duration of the exercise should not exceed 15 minutes. Thus, isometric exercises not only saves time but also energy. Including isometric exercises in your workout, you should remember that the power acquired by this method, as is seen only in the position the torso, arms and legs, which "generate". Before starting the exercise, do the thorough workout, especially for the muscles and joints, which will account for the greatest burden. Otherwise, you may be injured. At first, exercises should be performed with unsaturated voltage and only after months of training you can move on to the maximum force. Maximum effort should be applied is not a jerk, and smoothly, with a gradually increasing voltage. Exercises are performed in inspiration. After each exercise must be like for a minute, doing breathing exercises and relaxing (by shaking), the muscles on which a maximum load. Before you start the course, you must pass a medical examination. Exercises are performed with the chains to which are attached a triangular metal handles with hooks. Handles can peretseplyat for a particular link in the chain, thereby shortening or extending the working segment of a chain in the rest position, the chain should be taut.
Exercise 1
chain in his hands folded in front of chest, elbows at shoulder level. A torque trying to stretch the chain.
Exercise 2 chain in his hands folded behind his head. Try to stretch the chain
Exercise 3.
This exercise requires two chains which are attached to the ends of the handle in one thread handles feet, while others take a bent arm and lift the shoulders Stretch the chain up then peretsepite handle to a level with his head, then over your head.
Exercise 4
thread the right foot in one handle chain, we take another mite in the right arm and lift arm should be slightly bent at the elbow straightening the arm to stretch the chain up. Repeat with your left hand.
Exercise 5
inhale wrap the chain around the chest and secure it. Then, taking a deep breath and chest muscles straining lats, try to break the chain.
Exercise 6Stand with feet wider than the handle chain plech.Odnu keep a straight left hand on the knee of the same name, the other - right arm bent at the waist in a position to stretch the chain. Then change the original position of the hands.
Exercise 7 Attach one end of the chain in a hook in the wall at waist level, and the other to take a hand. Put your feet wider than shoulder width. Pull the chain, trying to pull the hook out of the wall.
Exercise 8. Attach one end of the chain in a fixed hook in the floor to the other end, attach the handle and grasp her hands on her knees Straining height legs, back and arms, trying to tear the hook from the floor then do the exercise, holding the handle at the height of the chain belt and a back.
(Isometric exercise Zass) Contents
Dynamic exercises and Zass.
Exercise is weight-bag special form (in the form of pillows), which can be done from dermatina, cloth, leather and so on. the bag is filled with sawdust, as acclimatization are gradually being replaced by sand. After two weeks of initial weight in 4-7 kg bag of take out a handful of sawdust and replace handfuls of sand. This replacement is done every 3-4 days. No need to hurry with weight gain focus on exercises is half the success. These exercises can perform not only young people, aspiring to sports excellence, but also by people of different age, subject, if the weight is small and weight gain will occur very slowly or not at all will increase weight. Before you start the course, you should seek the advice of a physician and later along with self-regulating regularly appear in the medical office. The survey results should be recorded in your diary for self-monitoring. After each exercise with a bag made to encourage deep breathing exercises. Breathing exercises are made from original position standing up, heels together, toes apart, hands along the body: a) making a deep breath, raise your hand through the hand to the position just above the shoulder level, while raising the socks. to return to the original position-an exhalation, b) position the same Making a deep breath, raise your hands (palms inward) and dissolve the parties to return to the original position. When doing exercises with the bag you need to pay special attention to the setting of proper breathing. Breath should coincide with the most favorable conditions for the expansion of the chest while doing the least effort in carrying out the exercise. Such conditions are created when erect and breeding or raising up hands. For the most favourable provision is exhalation bending, flattening or lowering of hands. Rate movements when performing exercises for the first time to be slow, as acclimatization-medium.
Exercise 1
Starting position-feet shoulder width apart, bag (weight) on the floor about socks. Bend over slightly bent legs, take the bag with your hands and one t EYP raise on his chest. Taking a break to squeeze the straight arms. Clearly to record lower on the chest and on the floor. Repeat 10-15 times.
Exercise 2 Starting position-standing heels together, toes apart the bag in his hands across his chest Slowly Crouch on tip-toes while squeezing the bag up on the straight arms. After a clear fixing down the bag on the chest while straightening the legs follow the synchronous movement of the hands and feet. Repeat 10-15 times.
Exercise 3
Starting position-standing legs shoulder width apart, in the Palm of one hand bag with shoulder strap. Squeeze the bag to the straight arm rotate it twice to the left and right using the wrist as the axis of rotation. Will return to its original position. Repeat the exercise until fatigue working muscle groups. Then perform the exercise with your other hand. After a while in this exercise are modified (mainly for development) After lifting weights on a straight arm, begin moving separately each finger as though you are trying to pick up the bag. Run to fatigue of working muscle groups.
Exercise 4
Starting position-standing up, legs slightly wider shoulder Bag on the Palm bent arm shoulder elbow extended sideways. By push hands and feet to move the bag from one hand to another, so that the bag during the flight described a semicircle. Then exercise is performed in the reverse order to gradually increase the trajectory of the bag. Repeat 10-15 times.
Exercise 5
Starting position-standing, feet wider than shoulders, slightly bent at the knees. Bag in the hands around the knees. Straightening your legs and torso, toss the bag up over on 1.0 -1.5 m. catch him on the shoulder and the neck (with amortization) Then push reset left on my own and not letting fall down on the floor to catch with your hands. Again toss up, catch on to the neck and shoulders and fold to the right, catching then hands. Repeat -15 times 10.
Exercise 6
Starting position-lying on your back (on the floor), take the bag on the floor behind the head, and slowly raise your hands straight up to the vertical position. Lower chest, squeeze and slowly return to the starting position. Repeat 10-15 times.
Exercise 7
The starting position is the same. Raise your legs, bend their knees, put a bag on your feet and squeeze, straightening the legs. After fixing the lower to starting position. Occurs before the fatigue of working muscle groups. As far as acclimatization exercise begin to perform each leg alternately.
Exercise 8
Starting position-standing up, heels together, toes apart, hands at the bottom of the bag. ARC left up straight with your hands raise your bag over your head, then arc right down to lower to the starting position. The next iteration of the movement in the other direction. Perform 10-15 times.
In the sixties, isometric exercise caused a sensation in the sporting world. Many athletes, including in his training isometric (static) exercises were quickly improve athletic performance they were especially widely applied weightlifters and swimmers. This method of force is not only interested coaches and scientists. Were held numerous experiments and research. There are proponents and opponents of isometric training methods. Investigations are continuing and so far. But isometry - not a novelty in recent years. Even before the Revolution, Alexander Zass included isometric exercises in your workout and in the twenties widely promoted its original system of static exercises with the chains, which prefer to come empirically. Isometric exercises he attached great importance, and believed that they were combined with dynamic exercises helped him to strengthen tendons, develop greater physical strength and support in shape for many years. feature of isometric mode is that the muscles in his presence though tense, but not reduced, does not change its length, and there is no movement in the joints thus isometric exercises do not come out of the basic assumptions. Recent research has shown that the duration of isometric exercise should depend on the degree of muscle tension. If applied 60-70% of the maximum force, the muscular effort should last 6-10 seconds, if 80-90%, then 4-6 seconds, and at 100% - 2-3 seconds. The number of repetitions of each exercise 2-5. The total duration of the exercise should not exceed 15 minutes. Thus, isometric exercises not only saves time but also energy. Including isometric exercises in your workout, you should remember that the power acquired by this method, as is seen only in the position the torso, arms and legs, which "generate". Before starting the exercise, do the thorough workout, especially for the muscles and joints, which will account for the greatest burden. Otherwise, you may be injured. At first, exercises should be performed with unsaturated voltage and only after months of training you can move on to the maximum force. Maximum effort should be applied is not a jerk, and smoothly, with a gradually increasing voltage. Exercises are performed in inspiration. After each exercise must be like for a minute, doing breathing exercises and relaxing (by shaking), the muscles on which a maximum load. Before you start the course, you must pass a medical examination. Exercises are performed with the chains to which are attached a triangular metal handles with hooks. Handles can peretseplyat for a particular link in the chain, thereby shortening or extending the working segment of a chain in the rest position, the chain should be taut.
Exercise 1
chain in his hands folded in front of chest, elbows at shoulder level. A torque trying to stretch the chain.
Exercise 2 chain in his hands folded behind his head. Try to stretch the chain
Exercise 3.
This exercise requires two chains which are attached to the ends of the handle in one thread handles feet, while others take a bent arm and lift the shoulders Stretch the chain up then peretsepite handle to a level with his head, then over your head.
Exercise 4
thread the right foot in one handle chain, we take another mite in the right arm and lift arm should be slightly bent at the elbow straightening the arm to stretch the chain up. Repeat with your left hand.
Exercise 5
inhale wrap the chain around the chest and secure it. Then, taking a deep breath and chest muscles straining lats, try to break the chain.
Exercise 6Stand with feet wider than the handle chain plech.Odnu keep a straight left hand on the knee of the same name, the other - right arm bent at the waist in a position to stretch the chain. Then change the original position of the hands.
Exercise 7 Attach one end of the chain in a hook in the wall at waist level, and the other to take a hand. Put your feet wider than shoulder width. Pull the chain, trying to pull the hook out of the wall.
Exercise 8. Attach one end of the chain in a fixed hook in the floor to the other end, attach the handle and grasp her hands on her knees Straining height legs, back and arms, trying to tear the hook from the floor then do the exercise, holding the handle at the height of the chain belt and a back.
(Isometric exercise Zass) Contents
Dynamic exercises and Zass.
Exercise is weight-bag special form (in the form of pillows), which can be done from dermatina, cloth, leather and so on. the bag is filled with sawdust, as acclimatization are gradually being replaced by sand. After two weeks of initial weight in 4-7 kg bag of take out a handful of sawdust and replace handfuls of sand. This replacement is done every 3-4 days. No need to hurry with weight gain focus on exercises is half the success. These exercises can perform not only young people, aspiring to sports excellence, but also by people of different age, subject, if the weight is small and weight gain will occur very slowly or not at all will increase weight. Before you start the course, you should seek the advice of a physician and later along with self-regulating regularly appear in the medical office. The survey results should be recorded in your diary for self-monitoring. After each exercise with a bag made to encourage deep breathing exercises. Breathing exercises are made from original position standing up, heels together, toes apart, hands along the body: a) making a deep breath, raise your hand through the hand to the position just above the shoulder level, while raising the socks. to return to the original position-an exhalation, b) position the same Making a deep breath, raise your hands (palms inward) and dissolve the parties to return to the original position. When doing exercises with the bag you need to pay special attention to the setting of proper breathing. Breath should coincide with the most favorable conditions for the expansion of the chest while doing the least effort in carrying out the exercise. Such conditions are created when erect and breeding or raising up hands. For the most favourable provision is exhalation bending, flattening or lowering of hands. Rate movements when performing exercises for the first time to be slow, as acclimatization-medium.
Exercise 1
Starting position-feet shoulder width apart, bag (weight) on the floor about socks. Bend over slightly bent legs, take the bag with your hands and one t EYP raise on his chest. Taking a break to squeeze the straight arms. Clearly to record lower on the chest and on the floor. Repeat 10-15 times.
Exercise 2 Starting position-standing heels together, toes apart the bag in his hands across his chest Slowly Crouch on tip-toes while squeezing the bag up on the straight arms. After a clear fixing down the bag on the chest while straightening the legs follow the synchronous movement of the hands and feet. Repeat 10-15 times.
Exercise 3
Starting position-standing legs shoulder width apart, in the Palm of one hand bag with shoulder strap. Squeeze the bag to the straight arm rotate it twice to the left and right using the wrist as the axis of rotation. Will return to its original position. Repeat the exercise until fatigue working muscle groups. Then perform the exercise with your other hand. After a while in this exercise are modified (mainly for development) After lifting weights on a straight arm, begin moving separately each finger as though you are trying to pick up the bag. Run to fatigue of working muscle groups.
Exercise 4
Starting position-standing up, legs slightly wider shoulder Bag on the Palm bent arm shoulder elbow extended sideways. By push hands and feet to move the bag from one hand to another, so that the bag during the flight described a semicircle. Then exercise is performed in the reverse order to gradually increase the trajectory of the bag. Repeat 10-15 times.
Exercise 5
Starting position-standing, feet wider than shoulders, slightly bent at the knees. Bag in the hands around the knees. Straightening your legs and torso, toss the bag up over on 1.0 -1.5 m. catch him on the shoulder and the neck (with amortization) Then push reset left on my own and not letting fall down on the floor to catch with your hands. Again toss up, catch on to the neck and shoulders and fold to the right, catching then hands. Repeat -15 times 10.
Exercise 6
Starting position-lying on your back (on the floor), take the bag on the floor behind the head, and slowly raise your hands straight up to the vertical position. Lower chest, squeeze and slowly return to the starting position. Repeat 10-15 times.
Exercise 7
The starting position is the same. Raise your legs, bend their knees, put a bag on your feet and squeeze, straightening the legs. After fixing the lower to starting position. Occurs before the fatigue of working muscle groups. As far as acclimatization exercise begin to perform each leg alternately.
Exercise 8
Starting position-standing up, heels together, toes apart, hands at the bottom of the bag. ARC left up straight with your hands raise your bag over your head, then arc right down to lower to the starting position. The next iteration of the movement in the other direction. Perform 10-15 times.