MYSTERY Iron Samson MAKE YOURSELF WITH us!
watch out for our regular updates on the website http:// www.bodysekret.ru A. Drabkin, Yu.Shaposhnikov Publishing House "Soviet Russia", Moscow 1979 We are starting to publish a book about the amazing Russian athlete Alexander Ivanovich Sasse, known in Russia and abroad under the name Iron Samson.O his life, about how he achieved the unique physical development, covered in this book. Prepared by Peter Semenenko.
Contents | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | End of Annex Isometric exercises, which used a Samson in their training In the sixties, isometric exercises caused a sensation in the sporting world. Many athletes, including in his workout isometric (static) exercises were quickly improve athletic performance especially widely they were used weightlifters and swimmers. This method of force are interested not only coaches, but also scientists. Numerous experiments have been conducted, and research. There were supporters and opponents of the method of isometric exercise. Research continues to this day. But an isometry not new in recent years. Even before the Revolution, Alexander Sasse included isometric exercises in your workout, and in the twenties are widely publicized its original system of static exercises with the chains, which come s empirically. Isometric exercises, he attached great importance and believed that they were combined with dynamic exercise helped him to strengthen the tendons, develop greater physical strength and support in shape for many years. A characteristic feature of the isometric mode of operation is that the muscles are at it though tense, but not cut, do not change their length and joint movement is not thus, isometric exercise does not come from the framework of the basic assumptions. Modern research has shown that the duration of isometric exercise should depend on the degree of muscular tension. If applied 6070% of maximum strength, the muscular effort should last 610 seconds, if 8090%, then 46 seconds, and at 100% 23 seconds. The number of repetitions of each exercise 25. The total duration of exercise should not exceed 15 minutes. Thus, isometric exercises not only saves time but also energy. Including isometric exercises in your workout, remember that the strength gained by this method, as is manifested only in the position of the torso, arms and legs, in which she "elaborated." Before starting exercise, do the thorough workout, especially for those muscles and joints, which would account for the largest load. Otherwise, you may be injured. At first
the exercises should be performed with the unsaturated voltage and only after a month of training you can proceed to the maximum effort. Maximum effort should be put not a jerk, but smoothly, with a gradually increasing voltage. Exercises are performed on a breath. After each exercise must be like for a minute, doing breathing exercises and relaxing (by shaking), the muscles, which decreased the maximum load. Before you start the course, you must pass a medical examination. Exercises are performed with the chains, which are attached metal handles with a triangularshaped hooks. Handles can be peretseplyat for a particular link in the chain, thereby lengthening or shortening the working section of the chain in the initial position in the chain should be taut. Exercise 1:
The chain in the bent hands in front of chest, elbows at shoulder level.
By applying a force attempt to stretch the chain.
Exercise 2
chain in the bent hands behind your head. Try to stretch the chain
Exercise 3. For this exercise we need two chains are attached to the ends of the handle in one thread the knob feet, while others take in the folded arms and shoulders to lift the chain up Stretch peretsepite then handle the level of the head, and then above the head.
Exercise 4 feet right foot in a single thread the handle of the chain, and 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
Take a breath wrap the chain around his chest and secure it. Then,
making a deep breath, straining his pectoral muscles and the latissimus dorsi, try to break the chain. Exercise 6 Put your feet wider than the handle of the circuit plech.Odnu keep a straight left arm at the knee of the same name, the other right arm bent at the waist in a position to stretch the chain. Then change the initial position of the hands.
Exercise 7
Attach one end of the chain hook in the wall at waist level, and the other
take in hand. Put legs wider than shoulder width. Pull the chain, trying to pry the hook from the wall.
Exercise 8. Attach one end of the chain for a fixed hook in the floor to the other end attach the handle and grasp it at the height of his hands knees Straining legs, back and arms, try to tear the hook from the floor then do the exercise while holding the handle at the height of the waist chain and for back. (Isometric exercises Zass) Table of Contents Contents | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 |
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