With a huge selection of training systems, it would seem difficult to surprise an experienced athlete with something new. But in fact, we want to remind you of one undeservedly forgotten training program, which is aimed not only at strengthening the muscles of the whole body, but also at developing mental strength. No, this is not yoga! This is the Isoton system, which was developed by the Russian scientist VN Seluyanov back in 1992 and was effectively used to train students in physical education institutes. Now you can use it at home for weight loss and health promotion.

Difference of the "Isoton" system from other loads

Scientists first studied and analyzed various training systems for a long time and painstakingly: yoga, bodybuilding, aerobics, callanetics, as well as developments physiotherapy exercises... As a result, a new system was obtained, which is aimed at improving the body by normalizing the immune and endocrine systems, the site agrees. It helps:

Improve performance. This can be achieved in a short period of two to three months, during which the extra body fat, and lean body mass increases.
... Use a small amount of time when reaching maximum effect... This factor, given its constant shortage, is also quite important.

Therefore, adhering to this program, you will eventually get the opportunity to:

Strengthen your health and keep all body systems in good working order.
... Normalize the psychological and emotional situation;
... It is easy to get up in the morning and forget about the loss of energy;
... Purchase normal weight;
... Get an attractive body and feel good about it.

The main difference of this system is the static-dynamic training regime, that is, all exercises are performed very smoothly and slowly with constant retention of muscles in a state of tension. Training is considered effective when each exercise is performed to failure, i.e. to a feeling of impossibility to overcome resistance.

However, paradoxically, this system does not cause subsequent muscle pain and promotes rapid recovery.

Peculiarities of carrying out trainings according to the "Isoton" system

As already mentioned, training occurs to a state of burning in the muscles. The pace of execution is very slow, you need to act according to the 30/30 scheme. Those. 30 seconds are reserved for exercise, and 30 for rest. We use it three times for one exercise. If your training does not allow, you can reduce the load by doing 20/40.

When your level rises, you can use circuit training, i.e. do the exercises without rest, then take a break for 1-2 minutes. Then repeat this circle 4 times.

Isoton training program for home

First, we work out large muscles, then we train smaller ones:

1. Semi-squats. In the starting position: feet shoulder-width apart, hands on the waist, bend your legs slightly. Squat slowly until the hips are parallel to the floor, then also slowly return. You do not need to straighten your legs in the starting position, they should always be tense.

2. Lunges. While standing, we take a long step with our foot, hands on the belt - starting position. We begin to slowly lower ourselves down until the knee almost touches the floor (but you do not need to put it on the floor). Now we go back.

3. Raise the buttocks. Lie on the floor. Bend your legs at the knees and place them near the buttocks, hands along the body. Raise your pelvis gradually, without jerking, until a straight line with the body. We go back, while we do not put the buttocks on the floor, we maintain tension.
4. Knee push-ups. We kneel, hands at a distance wider than shoulders. We start slow push-ups to the floor. When returning, we do not fully unbend our arms, they must maintain tension.

5. Reverse push-ups... We use a stool or other support. We turn our backs to the support, rest with our palms, bend our legs slightly. We transfer the weight of the body to the palms and heels, hang over the floor. We start push-ups. We go down and go up back, we do not straighten our arms to the end.

6. Twisting. Lying on the floor, legs bent, we lean on the foot. Cross hands on the chest. Raise our head and shoulder girdle at the same time, we lower ourselves back, but at the same time the shoulders and head remain in weight.
7. Reverse twisting. Lying on your back, lift bent legs at an angle of 90 degrees. The back and pelvis are pressed to the floor, then we raise the pelvis, while the legs tend to the chest, we return to the starting position. Watch your abs, they are tense all the time.
8. Plank. Lie on the floor. Make support on the arms and toes bent at the elbows. Raise your body and hold it for as long as possible. Maintain an absolutely level position.

Exercises can be classified based on the length and tension of the muscle involved. Isotonic exercises include an eccentric or lowering phase and a concentric or lifting phase. Isometric exercises- these are those that do not have joint movement around the joint, but the tension in the muscles develops to support the load. Isotonic and isometric exercises can be used to develop strength, muscle size, and muscle endurance, while isotonic exercises are usually better for increasing functional strength.

Video of the day

Isolation exercises

->

Front of the shoulder - isotonic isolation exercises.

Isotonic isolation exercises involve movement around one joint. Isolation exercises are used by body builders to target specific areas of their body. Examples of isotonic isolation exercises include leg extensions, leg curls, sit-ups and standing calf raises, side side shoulder raises, front shoulder raises, deck decks, and preacher fists. The primary muscle involved in initiating movement is called the agonist and is the target of this exercise.

Compound exercises

->

Examples of difficult isotonic exercise include push-ups.

Compound isotonic exercises involve movement in more than one joint. Aside from the agonist, complex exercises also build muscles called synergists to aid movement. Synergistic muscles tend to be smaller than agonists. In overhead exercises, the agonist is the triceps and the synergist is the deltoid. Examples of difficult isotonic exercises include push-ups, pull-ups, barbells, squats, kicks, and dead lifts. Combined exercises are more functional because they reflect everyday or athletic movements and translate into real-life activities.

Lower body exercises

->

Stationary prolapse is an example of lower body exercise isolation

The lower body contains most of your total muscle mass. A strong, well-developed lower torso can handle everyday tasks such as walking, climbing stairs and positioning more easily. You can develop your lower body by doing isometric exercises. Isometric exercises do not require any equipment and are therefore ideal for home use. This form of exercise was popularized by physical bodybuilder Charles Atlas, who developed a workout program based on static exercises, which he called Dynamic Tension. Examples of isolation exercises with the lower body include a wall squat, reclining hip bridge, static hold, static knee lengthening, and knee compression on a pillow or small ball.

Exercises for the upper and lower extremities

->

Isometric core exercises include boards.

Although your top part body and core represent less muscle area than your lower body, these muscles are just as important. Strong upper body and core muscles help you lift heavy objects by supporting your spine, stabilizing your shoulders, and encouraging good posture. You can increase your strength in upper body exercises by doing isometric push-ups, isometric pull-ups, and self-confident biceps. Isometric core exercises include planks, side planks, abdominal vacuums, wrestler bridges, and isometric cramps. There are also isometric machines designed for this type of exercise, including the Bullworker.

Editor's Choice

Good ideas

Red grapes, the main ingredient in red wine, are packed with all vitamins and minerals. Some of these micronutrients are found in red wine, but you would not want to rely on red wine to increase the amount of micronutrients in your diet. An average 5-ounce glass of red wine has less than 10 percent of the recommended amounts for many vitamins and minerals.

Which differ in cellular and tissue organization, innervation and, to a certain extent, the mechanisms of functioning. At the same time, the molecular mechanisms of muscle contraction between these types of muscles have a lot in common.

Skeletal muscle

Skeletal musculature is an active part of the musculoskeletal system. As a result of the contractile activity of the striated muscles, the following are carried out:

• body movement in space;
• movement of body parts relative to each other;
• maintaining a pose.

Also, one of the results of muscle contraction is heat production.

In humans, like all vertebrates, fibers skeletal muscle have four essential properties:

• excitability- the ability to respond to an irritant with changes in ionic permeability and membrane potential;
• conductivity - the ability to conduct an action potential along the entire fiber;
• contractility- the ability to contract or change the voltage when excited;
• elasticity - the ability to develop tension when stretched.

Under natural conditions, muscle excitement and contraction are caused by nerve impulses coming to muscle fibers from nerve centers. Electrical stimulation is used to induce arousal in the experiment.

Direct irritation of the muscle itself is called direct irritation; irritation of the motor nerve, leading to a contraction of the muscle innervated by this nerve (excitation of neuromotor units), is an indirect irritation. Due to the fact that the excitability of muscle tissue is lower than that of the nervous one, the application of electrodes of the irritating current directly to the muscle does not yet provide direct irritation: the current, spreading through the muscle tissue, acts primarily on the endings of the motor nerves located in it and excites them, which leads to a contraction muscles.

Reduction types

Isotonic mode- contraction, in which the muscle is shortened without the formation of tension. Such a contraction is possible when a tendon is crossed or ruptured, or in an experiment on an isolated (removed from the body) muscle.

Isometric mode- contraction, in which muscle tension increases, and the length practically does not decrease. Such a reduction is observed when trying to lift an overwhelming load.

Auxotonic mode - contraction, in which the length of the muscle changes as its tension increases. Such a mode of reductions is observed in the implementation of human labor activity. If muscle tension increases with its shortening, then such a contraction is called concentric, and in the case of an increase in muscle tension during its lengthening (for example, with a slow lowering of the load) - eccentric contraction.

Types of muscle contractions

There are two types of muscle contractions: single and tetanic.

When a muscle is irritated by a single stimulus, a single muscle contraction occurs, in which the following three phases are distinguished:

• the phase of the latent period - starts from the beginning of the stimulus action and before the beginning of shortening;
• phase of contraction (phase of shortening) - from the beginning of contraction to the maximum value;
• relaxation phase - from maximum contraction to the initial length.

Single muscle contraction observed when a short series of nerve impulses from motor neurons arrives at the muscle. It can be triggered by exposing the muscle to a very short (about 1 ms) electrical stimulus. Muscle contraction begins after a time interval of up to 10 ms from the beginning of the stimulus, which is called the latency period (Fig. 1). Then shortening (about 30-50 ms duration) and relaxation (50-60 ms) develop. For the entire cycle of a single muscle contraction, an average of 0.1 s is spent.

The duration of a single contraction in different muscles can vary greatly and depends on functional state muscles. The rate of contraction and especially relaxation slows down with the development of muscle fatigue. TO fast muscles, having a short-term single contraction, include the external muscles of the eyeball, eyelids, middle ear, etc.

When comparing the dynamics of the generation of the action potential on the membrane of the muscle fiber and its single contraction, it can be seen that the action potential always arises earlier and only then begins to develop a shortening, which continues after the end of membrane repolarization. Recall that the duration of the depolarization phase of the action potential of the muscle fiber is 3-5 ms. During this period of time, the fiber membrane is in a state of absolute refractoriness, followed by the restoration of all excitability. Since the duration of the shortening is about 50 ms, it is obvious that even during the shortening, the membrane of the muscle fiber must restore excitability and will be able to respond to a new effect by contraction against the background of an incomplete one. Consequently, against the background of the developing contraction in the muscle fibers on their membrane, new cycles of excitation and subsequent cumulative contractions can be caused. This cumulative abbreviation is called tetanic(tetanus). It can be seen in a single fiber and whole muscle. However, the mechanism of tetanic contraction in vivo in the whole muscle has its own peculiarities.

Rice. 1. Time ratios of single cycles of excitation and contraction of skeletal muscle fibers: a - the ratio of the action potential, Ca 2+ release into the sarcoplasm and contraction: 1 - latency period; 2 - shortening; 3 - relaxation; b - the ratio of action potential, excitability and contraction

Thetanus is called a muscle contraction resulting from the summation of the contractions of its motor units, caused by the arrival of many nerve impulses to them from motor neurons that innervate this muscle... The summation of the efforts developed during the contraction of the fibers of many motor units contributes to an increase in the strength of the tetanic contraction of the muscle and affects the duration of the contraction.

Distinguish toothed and smooth tetanus. To observe the dentate tetanus in the experiment, the muscles are stimulated by impulses electric current with such frequency that each subsequent stimulus is applied after the shortening phase, but even before the end of relaxation. Smooth tetanic contraction develops with more frequent irritations, when subsequent influences are applied during the development of muscle shortening. For example, if the phase of muscle shortening is 50 ms, the relaxation phase is 60 ms, then to obtain serrated tetanus, it is necessary to stimulate this muscle with a frequency of 9-19 Hz, to obtain a smooth one - with a frequency of at least 20 Hz.

To demonstrate various types of tetanus, graphical registration on a kymograph of contractions of an isolated frog gastrocnemius muscle is usually used. An example of such a kimogram is shown in Fig. 2.

If we compare the amplitudes and efforts developed at different modes muscle contractions, then they are minimal with a single contraction, increase with dentate tetanus and become maximum with a smooth tetanic contraction. One of the reasons for such an increase in the amplitude and force of contraction is that an increase in the frequency of AP generation on the membrane of muscle fibers is accompanied by an increase in the yield and accumulation of Ca 2+ ions in the sarcoplasm of muscle fibers, which contributes to greater efficiency interactions between contractile proteins.

Rice. 2. Dependence of the amplitude of contraction on the frequency of stimulation (the strength and duration of stimuli are unchanged)

With a gradual increase in the frequency of irritation, an increase in the strength and amplitude of muscle contraction goes only up to a certain limit - the optimum of the response. The frequency of stimulation that causes the greatest muscle response is called optimal. A further increase in the frequency of stimulation is accompanied by a decrease in the amplitude and force of contraction. This phenomenon is called the pessimum of the response, and the frequencies of stimulation exceeding the optimal value are called pessimals. The phenomena of optimum and pessimum were discovered by N.Ye. Vvedensky.

Under natural conditions, the frequency and mode of sending nerve impulses to the muscle by motor neurons provide asynchronous involvement in the contraction process of more or less (depending on the number of active motoneurons) number of muscle motor units and the summation of their contractions. Contraction of an integral muscle in the body, but its nature is close to smooth-teganic.

To characterize the functional activity of the muscles, the indicators of their tone and contraction are assessed. Muscle tone is a state of prolonged continuous tension caused by an alternating asynchronous contraction of its motor units. At the same time, visible shortening of the muscle may be absent due to the fact that not all are involved in the contraction process, but only those motor units, the properties of which are best adapted to maintaining muscle tone and the strength of their asynchronous contraction is not enough to shorten the muscle. The contractions of such units during the transition from relaxation to tension or when the degree of tension changes are called tonic. Short-term contractions accompanied by a change in the strength and length of the muscle are called physical.

The mechanism of muscle contraction

Muscle fiber is a multinucleated structure surrounded by a membrane and containing a specialized contractile apparatus -myofibrils(fig. 3). In addition, the most important components of muscle fiber are mitochondria, systems of longitudinal tubes - the sarcoplasmic reticulum and the system of transverse tubes - T-system.

Rice. 3. The structure of muscle fibers

The functional unit of the contractile apparatus of the muscle cell is sarcomere, the myofibril consists of sarcomeres. Sarcomeres are separated from each other by Z-plates (Fig. 4). The sarcomeres in the myofibril are located sequentially, therefore, the contraction of the capomeres causes the contraction of the myofibril and the general shortening of the muscle fiber.

Rice. 4. Scheme of the structure of the sarcomere

The study of the structure of muscle fibers in a light microscope made it possible to reveal their transverse striation, which is due to a special organization contractile proteins protofibril - actin and myosin. Actin filaments are represented by a double filament twisted into a double helix with a pitch of about 36.5 nm. These filaments 1 μm long and 6-8 nm in diameter, the number of which reaches about 2000, are attached to the Z-plate at one end. Filamentous protein molecules are located in the longitudinal grooves of the actin helix tropomyosin. With a step of 40 nm, a molecule of another protein is attached to the tropomyosin molecule - troponin.

Troponin and tropomyosin play (see Fig. 3) an important role in the mechanisms of interaction between actin and myosin. In the middle of the sarcomere, between the actin filaments, there are thick myosin filaments with a length of about 1.6 μm. In a polarizing microscope, this area is visible as a dark strip (due to birefringence) - anisotropic A-disc. A lighter strip is visible in the center. H. At rest, there are no actin filaments in it. On both sides A- disc visible light isotropic stripes - I-discs formed by actin filaments.

At rest, the filaments of actin and myosin slightly overlap each other in such a way that the total length of the sarcomere is about 2.5 μm. With electron microscopy in the center H- stripes detected M-line - the structure that holds the myosin strands.

Electron microscopy shows that protrusions called transverse bridges are found on the lateral sides of the myosin filament. According to modern concepts, the transverse bridge consists of a head and a neck. The head acquires a pronounced ATPase activity when it binds to actin. The neck has elastic properties and is a hinge joint, so the head of the cross-bridge can rotate around its axis.

Usage modern technology made it possible to establish that the application of electrical irritation to the area Z- the plate leads to a contraction of the sarcomere, while the size of the disc zone A does not change, and the size of the stripes H and I decreases. These observations indicated that the length of the myosin filaments does not change. Similar results were obtained when the muscle was stretched - the intrinsic length of the actin and myosin filaments did not change. As a result of the experiments, it was found that the area of ​​mutual overlap of actin and myosin filaments changed. These facts allowed X. and A. Huxley to propose a theory of slipping threads to explain the mechanism of muscle contraction. According to this theory, during contraction, the size of the sarcomere decreases due to the active movement of thin actin filaments relative to thick myosin filaments.

Rice. 5. A - diagram of the organization of the sarcoplasmic reticulum, transverse tubules and myofibrils. B - a diagram of the anatomical structure of the transverse tubules and the sarcoplasmic reticulum in an individual fiber of the skeletal muscle. B - the role of the sarcoplasmic reticulum in the mechanism of contraction of skeletal muscle

In the process of contraction of the muscle fiber, the following transformations occur in it:

electrochemical conversion:

• PD generation;
• distribution of PD over the T-system;
• electrical stimulation of the contact zone of the T-system and the sarcoplasmic reticulum, activation of enzymes, the formation of inositol triphosphate, an increase in the intracellular concentration of Ca 2+ ions;

chemomechanical conversion:

• interaction of Ca 2+ ions with troponin, change in the configuration of tropomyosin, release of active centers on actin filaments;
• interaction of the myosin head with actin, head rotation and development elastic traction;
• sliding of the filaments of actin and myosin relative to each other, a decrease in the size of the sarcomere, the development of tension or shortening of the muscle fiber.

The transfer of excitation from the motor motor neuron to the muscle fiber occurs using the mediator acetylcholine (ACh). The interaction of ACh with the end plate cholinergic receptor leads to the activation of ACh-sensitive channels and the appearance of the end plate potential, which can reach 60 mV. In this case, the area of ​​the end plate becomes a source of irritating current for the membrane of the muscle fiber, and in the areas of the cell membrane adjacent to the end plate, PD appears, which spreads in both directions at a speed of about 3-5 m / s at a temperature of 36 ° C. Thus, the generation of PD is the first stage muscle contraction.

The second stage is the spread of PD into the muscle fiber along the transverse system of tubules, which serves as a link between the surface membrane and the contractile apparatus of the muscle fiber. The G-system is in close contact with the terminal cisterns of the sarcoplasmic reticulum of two neighboring sarcomeres. Electrical stimulation of the contact site leads to the activation of enzymes located at the contact site, and the formation of inositol triphosphate. Inositol triphosphate activates the calcium channels of the membranes of terminal cisterns, which leads to the release of Ca 2+ ions from the cisterns and an increase in the intracellular concentration of Ca 2+ "from 10 -7 to 10 -5. The combination of processes leading to an increase in the intracellular concentration of Ca 2+ constitutes the essence third stage muscle contraction. Thus, at the first stages, the electrical signal of the AP is converted into a chemical one - an increase in the intracellular concentration of Ca 2+, i.e. electrochemical conversion(fig. 6).

With an increase in the intracellular concentration of Ca 2+ ions, they bind to troponin, which changes the configuration of tropomyosin. The latter will mix into the groove between the actin filaments; at the same time, areas on the actin filaments open up with which the transverse bridges of myosin can interact. This displacement of tropomyosin is due to a change in the formation of the troponin protein molecule upon Ca 2+ binding. Consequently, the participation of Ca 2+ ions in the mechanism of interaction between actin and myosin is mediated through troponin and tropomyosin. Thus, fourth stage electromechanical coupling is the interaction of calcium with troponin and the displacement of tropomyosin.

On fifth stage electromechanical coupling, the head of the myosin transverse bridge is attached to bridikuactin - to the first of several sequentially located stable centers. In this case, the myosin head rotates around its axis, since it has several active centers, which consistently interact with the corresponding centers on the actin filament. The rotation of the head leads to an increase in the elastic elastic traction of the neck of the transverse bridge and an increase in stress. At each specific moment in the development of contraction, one part of the heads of the transverse bridges is in conjunction with the actin filament, the other is free, i.e. there is a sequence of their interaction with the actin filament. This ensures a smooth cutting process. In the fourth and fifth stages, a chemomechanical transformation takes place.

Rice. 6. Electromechanical processes in muscle

The sequential reaction of connecting and disconnecting the heads of the transverse bridges with the actin filament leads to the sliding of thin and thick filaments relative to each other and a decrease in the size of the sarcomere and the total length of the muscle, which is the sixth stage. The totality of the described processes constitutes the essence of the theory of thread sliding (Fig. 7).

Initially, it was believed that Ca 2+ ions serve as a cofactor for the ATPase activity of myosin. Further research refuted this assumption. In the resting muscle, actin and myosin have practically no ATPase activity. The attachment of the myosin head to actin leads to the fact that the head acquires ATPase activity.

Rice. 7. Illustration of the theory of sliding threads:

A. a - muscle at rest: A. 6 - muscle during contraction: B. a. b - sequential interaction of the active centers of the myosin head with the centers on the active filament

ATP hydrolysis in the ATPase center of the myosin head is accompanied by a change in the conformation of the latter and its transfer to a new, high-energy state. Reattaching the myosin head to a new center on the actin filament again leads to rotation of the head, which is provided by the energy stored in it. In each cycle of connection and disconnection of the myosin head with actin, one ATP molecule is cleaved for each bridge. The speed of rotation is determined by the rate of decomposition of ATP. Obviously, fast phasic fibers consume significantly more ATP per unit time and retain less chemical energy during tonic loading than slow fibers... Thus, in the process of chemomechanical transformation, ATP ensures the separation of the myosin head and actin filament and energetics for further interaction of the myosin head with another part of the actin filament. These reactions are possible at calcium concentrations above 10 -6 M.

The described mechanisms of muscle fiber shortening suggest that relaxation, first of all, requires a decrease in the concentration of Ca 2+ ions. It was experimentally proved that the sarcoplasmic reticulum has a special mechanism - a calcium pump, which actively returns calcium to the cisterns. The activation of the calcium pump is carried out by inorganic phosphate, which is formed during the hydrolysis of ATP. and the energy supply for the operation of the calcium pump is also due to the energy generated during the hydrolysis of ATP. Thus, ATP is the second most important factor absolutely necessary for the relaxation process. For some time after death, the muscles remain soft due to the termination of the tonic effect of motoneurons. Then the concentration of ATP decreases below the critical level and the possibility of separation of the myosin head from the actin filament disappears. There is a phenomenon of rigor mortis with pronounced rigidity of skeletal muscles.

Functional value of ATP in skeletal muscle contraction

• Hydrolysis of ATP under the action of myosin, as a result, the cross bridges receive energy for the development of pulling force
• Binding of ATP to myosin, leading to the detachment of transverse bridges attached to actin, which creates the possibility of repeating their cycle of activity
• Hydrolysis of ATP (under the action of Ca 2+ -ATPase) for active transport of Ca 2+ ions into the lateral cisterns of the sarcoplasmic reticulum, reducing the level of cytoplasmic calcium to the initial level

Summation of abbreviations and tetanus

If, in an experiment, two strong single stimuli, rapidly following one after another, act on an individual muscle fiber or the entire muscle, then the resulting contractions will have a greater amplitude than the maximum contraction with a single stimulus. The contractile effects caused by the first and second stimuli seem to add up. This phenomenon is called the summation of contractions (Fig. 8). It is observed with both direct and indirect muscle irritation.

For summation to occur, it is necessary that the interval between stimuli have a certain duration: it must be longer than the refractory period, otherwise there will be no response to the second stimulus, and shorter than the entire duration of the contractile response, so that the second stimulus would act on the muscle before it has time to relax after first irritation. In this case, two options are possible: if the second stimulus arrives when the muscle has already begun to relax, then on the myographic curve the top of this contraction will be separated from the top of the first by a depression (Figure 8, G-D); if the second stimulus acts when the first has not yet reached its peak, then the second contraction completely merges with the first, forming a single summarized peak (Figure 8, A-B).

Consider summation in calf muscle frogs. The duration of the ascending phase of its contraction is about 0.05 s. Therefore, in order to reproduce on this muscle the first type of summation of contractions (incomplete summation), it is necessary that the interval between the first and second stimuli be more than 0.05 s, and to obtain the second type of summation (the so-called full summation) - less than 0.05 s.

Rice. 8. Sum of muscle contractions 8 response to two stimuli. Time stamp 20 ms

With both full and incomplete summation of reductions, action potentials are not summed up.

Tetanus muscle

If rhythmic stimuli act on an individual muscle fiber or on the entire muscle with such a frequency that their effects are summed up, a strong and prolonged muscle contraction occurs, called tetanic contraction, or tetanus.

Its amplitude can be several times greater than the value of the maximum single contraction. With a relatively low frequency of stimuli, scalloped tetanus, at high frequency - smooth tetanus(fig. 9). In tetanus, the contractile responses of the muscle are summed up, and its electrical reactions - action potentials - are not summed up (Fig. 10) and their frequency corresponds to the frequency of rhythmic stimulation that caused tetanus.

After the termination of tetanic stimulation, the fibers completely relax, their original length is restored only after some time. This phenomenon is called post-anesthetic, or residual, contracture.

The faster the muscle fibers contract and relax, the more often the irritation must be in order to induce tetanus.

Muscle fatigue

Fatigue is a temporary decrease in the performance of a cell, organ or the whole organism, which occurs as a result of work and disappears after rest.

Rice. 9. Tetanus of isolated muscle fiber (according to FN Serkov):

a - dentate tetanus at a stimulation frequency of 18 Hz; 6 - smooth tetanus at a stimulation frequency of 35 Hz; M - myogram; P - irritation mark; B - time stamp 1 s

Rice. 10. Simultaneous recording of contraction (a) and electrical activity (6) of the skeletal muscle of a cat with tetanic stimulation of the nerve

If an isolated muscle, to which a small load is suspended, is irritated for a long time with rhythmic electrical stimuli, then the amplitude of its contractions gradually decreases to zero. The recorded contraction is called the fatigue curve.

A decrease in the performance of an isolated muscle during prolonged irritation is due to two main reasons:

• during contraction, metabolic products (phosphoric, lactic acids, etc.) accumulate in the muscle, which have a depressing effect on the performance of muscle fibers. Some of these products, as well as potassium ions, diffuse out of the fibers into the pericellular space and have a depressing effect on the ability of the excitable membrane to generate action potentials. If an isolated muscle, placed in a small volume of Ringer's fluid, irritating for a long time, is brought to complete fatigue, then it is enough only to change the solution that washes it in order to restore muscle contractions;
• gradual depletion of energy reserves in the muscle. With prolonged work of an isolated muscle, the reserves of glycogen sharply decrease, as a result of which the process of resynthesis of ATP and creatine phosphate, which is necessary for the implementation of contraction, is disrupted.

THEM. Sechenov (1903) showed that the restoration of the working capacity of the tired muscles of the human hand after prolonged work on lifting a load is accelerated if, during the rest period, work is performed with the other hand. Temporary restoration of the working capacity of the muscles of the tired arm can also be achieved with other types of physical activity, for example, when muscles are working lower limbs... In contrast to simple rest, such rest was named by I.M. Sechenov active. He viewed these facts as evidence that fatigue develops primarily in the nerve centers.

1. Isotone is a system of health-improving physical culture, developed in the Problem Laboratory of the Russian State Academy of Physical Culture in 1991-93. under the leadership of V.N.Seluyanov. Isotone exercises have as their ultimate goal the improvement of well-being, performance, " 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 "isotone" by the type of physical exercises that occupy a central place in the lesson - isotonic, i.e. those in which constant tension is maintained in the muscles.

Isotone- an integral complex of health-improving effects, each element of which is logically connected with others. Isotone as a system includes:

- a combination of types physical training (isotonic, aerobic, stretching, respiratory):

a) isotonic training, which uses isotonic, static-dynamic and static exercises, i.e. those in which there is no muscle relaxation phase. Isotonic training occupies a central place and is used: to increase or decrease muscle volume, change their strength and endurance, improve hormonal mechanisms responsible for the response to stress, reduce fat reserves, create a general, so-called "anabolic" background to ensure positive rearrangements in the body; reflex and mechanical impact on internal organs in order to normalize their work; training vascular reactions and improving tissue nutrition; improving the trophism of intervertebral discs and reducing hypertonicity deep muscles the spine, creating a "muscle corset" to prevent its damage, etc .;

b) aerobic exercise various types: cyclic exercises, basic, funk-, step- and other types of aerobics, sport games etc. Aerobic training is used to improve aerobic muscle performance, activate metabolism, improve coordination of movements, choreographic training (aerobic training is a recommended, but not mandatory part of the system, the optimal load involves the use of two aerobic exercise per week for 30-50 minutes at the level of the comfort threshold (heart rate - 110-150 beats / min); isotonic training is used on separate days from aerobic or on the same day, but after it);

v) stretching - as a means of improving flexibility, elasticity of muscles and tendons, "joint gymnastics", a way to regulate the volume of muscle and fat mass; activity of the endocrine glands, internal organs and nervous system- by reflex; relaxation;

G) asanas(poses) - borrowed from hatha yoga and adapted to the requirements of the isotone training program. Used to regulate the activity of the central nervous system, CVS, internal organs and psychoregulation;

e) breathing exercises are used to normalize the work of the abdominal organs, prevent pulmonary diseases, psychoregulation;

- organization rational nutrition ... The combination of physical training and nutrition, organized in a certain way, is key point systems. The principle of organizing nutrition is as follows: the selection and dosage of exercises determine, firstly, the object of influence (i.e. on which system of the body, muscle or part of the body is the effect directed), and secondly, conditions are created for the synthesis or catabolism of tissues; the organization of food, in turn, ensures the flow of processes that ensure the "ordered" changes. For example, various tasks can be set (normalization of the work of a particular system of internal organs, a decrease in the fat component, a decrease in muscle volume, an increase in muscle volume, an increase in muscle strength and endurance without changing their volume and the fat layer above them, etc.) , which can be solved with the same set of exercises, but with a different selection of food. Regulation of nutrition in the isotone usually implies not a simple limitation of the amount of food and its calorie content, but a certain selection of foods and their combinations to ensure, firstly, a balance in the intake of various food ingredients (mainly essential amino acids and fatty acids, vitamins and microelements), and secondly, to stimulate and provide the required rearrangements in the body.

- extra-training components of isotone:

a) means of psychological relaxation and adjustment;

b) means of physiotherapy (massage, sauna, etc.);

c) hygienic cleaning and hardening measures;

- control methods physical development and functional state(anthropometric testing to determine the constitution, type of constitution, tissue composition (bones, muscles, calamus), body proportions; functional testing to assess the condition of cardio-vascular system, muscle endurance);

The guaranteed effect is achieved only when all the requirements of the system are met. The central place in the system is occupied by isotonic (static-dynamic) training, which distinguishes Isoton from other systems related to health-improving physical culture, and ensures its high efficiency. The selection of exercises in "Isotone", the entire system of movements and postures provide a consistent study of all major muscle groups. The exercises are local in nature, i.e. at the same time, a relatively small muscle mass is involved in the work. The lower the readiness, the fewer muscles should be involved in each exercise.

In all exercises, muscle tension is observed within 30% -60% of the maximum. The mode of muscle contraction is isotonic, static-dynamic or static (the latter is sometimes), i.e. without muscle relaxation. This is achieved by a slow pace of movements, their smoothness, but constant maintenance of muscle tension.

Exercises are performed "to failure", i.e. the inability to continue due to muscle pain or inability to overcome resistance (this condition is the main factor in creating stress). This moment should occur strictly in the range of 40-70 s after the start of the exercise. If fatigue has not come, the exercise technique is incorrect (the presence of a muscle relaxation phase is likely). If the failure occurred earlier, the degree of muscle tension is above 60% of the maximum.

All major muscle groups... Exercises in each series (8-25 minutes) are performed without rest pauses. The rest between episodes is filled with stretching. The duration of the training is 15-75 minutes.

During the exercise, attention is maximally concentrated on the working muscle group. Breathing during the execution of the entire complex is carried out strictly through the nose, deeply, with the maximum use of the muscles of the diaphragm (breathing with the abdomen).

Stretching the muscles in the form of stretching, as a rule, is performed before working out the muscles (to warm up and increase their elasticity, increase joint mobility). To reduce the mass of fat and muscle, by increasing the intensity and duration of pain, stretching is applied after working out this muscle group. However, it should be borne in mind that this option is a way to create a "catabolic effect", therefore, it is not recommended to overdo it during isotonic training, so as not to injure the muscles.

2. Callanetics- This is a slow, calm gymnastics with a static load. It is highly effective and promotes muscle tightening and rapid loss of weight and body volume, activates the body's immune system.

The creator of this exercise system is the Dutch ballerina Callan Pinckney. The exercise system is named after her. Since childhood, Callan had problems with hips, and in order to get rid of her shortcomings, she developed her own method of improving her figure. Sixteen-year-old girls can envy the figure of Callan Pinckney in her 60 years. She assures that the set of exercises developed by her has a rejuvenating effect on the whole body: “after 10 sessions you will feel 10 years younger, because one hour of callanetics training is comparable to 24 hours of aerobics”.

Imagine picking up an orange and squeezing juice out of it. So in callanetics, excess fat and toxins is squeezed out of the body. At the same time, the joints are strengthened, the heart is not overloaded - callanetics has no contraindications. In Europe and many other countries people are fond of it of different ages- from 16 to 60 years old. Moreover, this system of exercises is popular not only among women, a huge number of men are also engaged in health clubs.

Callanetic gymnastics is ideal for those who prefer thoughtful, calm activities to active and coordination-challenging dance fitness. This amazingly effective training program helps to create a harmonious balance between body and mind, allows you to find excellent physical fitness, develop concentration and avoid injury.

Slow and calm gymnastics implies at the same time colossal intense muscle work during exercise. It is built on the basis of static loads, which must be withstand up to 90 seconds, poses classical yoga, as well as on stretching after each exercise, the role of which is to prevent muscle pain and prevent excessive relief.

Under static loads, the muscles are in a state of excitement for a long time and do not change their length (isometric muscle tension). Static exercises are aimed at micro-contractions of the muscles. When performing exercises, there is no difference in the tension of adjacent muscle groups, everyone is involved, including small muscles... Based on stretching (stretching) and statics, exercises cause the activity of deeply located muscle groups, therefore, deep areas of "stale" adipose tissue quickly begin to lose weight.

The physiological effect of callanetics exercises is based on the fact that with a prolonged static load on a muscle, its metabolic rate increases (metabolic rate increases), which is much more effective than with a cyclic load, and much more important - due to this, more calories are burned. The level of metabolic processes increases with increasing loads. As a result, muscle mass is not built up, but the muscle is brought from a flabby state to a natural aesthetic form corresponding to a healthy body.

The callanetic complex does not provide for sudden movements, high pace, excessive tension, exercises are absolutely safe for the condition of the knees and back. Basically, the complex uses bends, stretches, deflections, half-steps and swaying, which makes callanetics available for practitioners of different ages. In callanetics, the emphasis is on stretching the muscles, in this case they experience a load no less than if they are loaded with heavy weight or dynamic physical exercises.

Americans call callanetics "gymnastics uncomfortable positions", Because the exercises are designed in such a way that all the main muscles of the body work at the same time. This is a huge plus and a fundamental difference from other types of fitness, where during intense work of only individual muscle groups, the rest of the body remains unused.

Some authors do not recommend performing movements to music. It is better to do them in silence, so as not to obey the musical rhythm, and not to lose control. At first, it is more advisable to rest more often while performing a set of exercises, breathing deeply. You do not need any special equipment, special clothes or shoes for classes (you can practice barefoot).

The most common results that can be felt after just a few weeks of training:

All muscles develop evenly;

Posture improves, back pain disappears;

Improves metabolism and strengthens the immune system;

Improves body tone;

Flexibility improves and muscles lengthen without excess volume;

The joints are strengthened, the muscles become stronger;

Metabolic rate in muscle mass increases sharply, which leads to the burning of more calories;

Weight loss;

Decreases exposure to stress and increases self-confidence.

3. Another safe, non-shock exercise program that stretches and strengthens major muscle groups while not forgetting the smaller, weaker muscles is the Pilates System.

Pilates Is a unique system of exercises aimed at coordinated muscle work, correct natural movement and control of your body. For a long time, this system was the privilege of a few initiates, actors, artists, famous athletes, the rich and famous people of America. The system was formed in the early 20s of the twentieth century, its author is Joseph Pilates (1880-1967), and the system was named after him. Pilates practice is based on principles developed by the author: 1. relaxation; 2. concentration; 3. alignment; 4. breathing; 5. centering; 6. coordination; 7. smoothness of movements; 8. endurance.

The Pilates methodology combines the best of Western and Eastern techniques. Gymnastics Pilates, as a method of body control, leaves nothing without attention. Pilates changes the way you use your body, changes the nature of your movements, gets rid of "distortions". The body returns to a state of balance, it will move as nature assigned it, "as you moved as children, until you got bogged down in bad habits related to posture." This newfound freedom of movement will provide effective work not only the musculoskeletal system, but also the cardiovascular and lymphatic systems. A person begins not only to look great on the outside - changes will occur inside, at the cellular level. This will be possible by improving blood circulation, which nourishes tissues and removes toxic waste products. Like oriental wellness systems Pilates, in addition to training the body, trains the mind. Learning to listen to your body and be aware of it, developing coordination and balance between body and mind, the ability to control your body appears. Gymnastics Pilates helps to improve control over the body, transforming it into a harmonious whole. Thus, the D. Pilates method is based on the idea of ​​the unity of mind and body, and this makes it a completely holistic approach.

In Pilates gymnastics, movements are performed smoothly and slowly, there is no need to use force to avoid stress and injury. But it is thanks to the slow movements that they train weak muscles, the short ones lengthen, the mobility of the joints increases and the weight normalizes.

Pilates develops joint flexibility, ligament elasticity, strength, intermuscular and internal coordination, strength endurance and mental qualities, but the main difference between Pilates and all other types of fitness is the absence of the possibility of injury and negative reactions. Pilates gymnastics - best fitness for pregnant women and young mothers.

Many exercises are performed with special simulators(isotonic ring, fitball, rubber shock absorbers or Pilates Allegro simulator). Pilates training is so safe that it can be used for rehabilitation therapy after injuries. That is why there are practically no contraindications for practicing Pilates, it can be practiced at any age, being in any physical form. Pilates gymnastics is recommended for men and women of all ages who want to improve their physical fitness, posture and appearance, in particular: athletes, especially those who have suffered an injury as a result of muscle imbalance (tennis players, golfers, etc.); people of art and "artistic" sports, for whom good posture is important (dancers, actors, musicians, figure skaters, riders, etc.); people suffering from chronic back pain due to improper posture; people suffering from so-called "repetitive stress injuries"; to prevent osteoporosis; people suffering from stress and related disorders; overweight people; To old people.

1. Boxer, O. Ya. Psycho-regulatory health-improving technologies and simulators in physical culture: monograph / O. Y. Boxer, A. L. Dimova. - M., 2002 .-- 121 p.

2. Vader, S. Pilates from A to Z / S. Vader. - Rostov n / Don, 2007. – 320 p.

3. "Isoton" (Fundamentals of the theory of health-improving physical culture): a textbook for instructors of health-improving physical culture / VN Seluyanov, SK Sarsania, EB Myakichenko. - M., 1995 .-- 68 p.

4. Myakinchenko, E.B. Wellness training according to the Isoton system / E.B. Myakinchenko, V.N.Seluyanov. - M., 2001 .-- 67 p.

1. Burbo, L. Callanetic for 10 minutes a day / L. Burbo. - Rostov n / Don, 2005 .-- 224 p.

2. Vader, S. Pilates in 10 simple lessons / S. Vader. - Rostov n / Don, 2006 .-- 288 p.

3. Lip, V.P. Scientific and practical and methodological foundations physical education student youth: a textbook for university students, teaching. by spec. 032101 " Physical education and sport "/ V.P. Guba, O.S.Morozov, V.V. Parfenenko. - M., 2008 .-- 206 p.

4. Menkhin, Yu.V. Health-improving gymnastics: theory and methodology: textbook. allowance / Yu.V. Menkhin, A.V. Menkhin. - Rostov-on-Don, 2002 .-- 384 p.

Questions to consolidate:

1. What are isotonic and isometric exercises? What are their similarities and differences?

2. The basis of which wellness gymnastics isotonic and isometric exercises included?

3. List the factors of the healing effect of isotonic training on the organism of the trainees.

4. Describe the Isoton system.

5. What are the elements health complex includes the Isoton system?

6. What types of physical training are used in the complex of the "Isoton" system? Describe the tasks they solve.

7. What are the features of the methodology for conducting classes in the "isotone" system?

8. What is a callanetic?

9. On the basis of what exercises is the callanetic gymnastics based?

10. What is the peculiarity of callanetics exercises in gymnastics?

11. What tasks are the callanetic gymnastics aimed at solving?

12. Describe Pilates gymnastics.

13. What are the principles of Pilates gymnastics?

14. What is the holistic approach in the work of the D. Pilates method?

15. What are Pilates gymnastics exercises aimed at?

Hello, my dear readers, admirers and other good and not very personalities! Today we are waiting for an extremely important and necessary note of a scientific or so direction. In it we will talk about the types of muscle contractions, what they are, what they are and how to use them in our daily training activities.

So, make yourself comfortable, let's start gesturing.

Types of muscle contractions: what, why and why

If you are not yet aware, then the ABC of Bodybuilding project is an educational resource, and therefore unusual articles of in-depth orientation periodically slip on it, revealing the essence of various pumping (and related) processes. In particular, the last such notes include:, and others like them. So, in matters of change own body it is important not just mindlessly pumping glands and lifting large weights, it is important to understand what is happening in the muscles at this particular moment, what type of load is applied to them and what this may ultimately result in. In general, today we will invest in our head, so that later we will pump our body even better. Actually, let's get down to the point.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Types of muscle contractions: how it happens

Every time you pick up a projectile (e.g. dumbbell) and start doing the exercise (for example, lifting a dumbbell for biceps), there is a process of contraction of skeletal muscles. We are in previous notes (in particular in this,) have already considered how the process of muscle contraction itself occurs, therefore, in order not to repeat, I will give only a general diagram.

... and visual animation (click and run the application by pressing "play").

The motor unit consists of a motor neuron and a certain number of innervated fibers. Muscle contraction is the response of a muscular unit to the action potential of its motor neuron.

Of everything exists 3 types of graded muscle responses:

• wave summation - is formed by increasing the frequency of the stimulus;
• multielement summation (multiple motor unit summation)- formed by increasing the strength of the stimulus (increase in the number of motor neurons);
• ladder (treppe) - a reaction with a certain frequency / strength to a constant stimulus.

Speaking of muscles, one cannot fail to mention about muscle tone- a phenomenon in which the muscles show slight contraction even at rest, retaining their shape and the ability to respond to the load at any time. You don't have to memorize all this, it just will help you better understand the essence of the processes occurring in the muscles with different types of muscle contractions.

What are the types of muscle contractions

Did you know that in order to ensure better muscle growth, they need to be given different types of load, but not in terms of weights or changes from one exercise to another, but in different ways to influence the characteristics of the muscles. That's what in question- static and dynamic contraction of skeletal muscles. Static and dynamic work combines five types of muscle contractions, each of which is divided into two forms of movement: concentric and eccentric.

Let's go through each in order and start with ...

Dynamic Contractions (DS)

Occur while in motion or using free weights - when the lifter is lifting free weight and resists gravity. The most common type of DS is isotonic - those in which the muscle changes its length when it contracts during movement. Isotonic contractions (IS) allow people (and animals) to carry out their usual activities, to move. There are two types of ICs:

• concentric - the most common and frequently encountered in everyday and sports activities. This implies muscle shortening due to its contraction (compression). Example - bending the arm in elbow joint, resulting in a concentric contraction of the biceps muscle of the shoulder, biceps. This contraction is often referred to as the positive lifting phase of the projectile;
• eccentric is the exact opposite of concentric. Occurs when a muscle lengthens during contraction. It is much less common in pumping practice and involves control or slowing down of movement at the initiative of an eccentric muscle agonist. For example, when kicking the ball, the quadriceps contract concentrically while the hamstrings contract eccentrically. Lower phase (extension / lowering) dumbbell curls or pull-ups are also examples of ES. This type puts more stress on the muscle, increasing the likelihood of injury. This contraction is often referred to as the negative phase of the lowering of the projectile.

The features of eccentric contractions include a large production of strength - i.e. athlete can reduce (in controlled mode) a weight that significantly exceeds its working lifting weight in terms of “tonnage”. Greater strength is provided by more incorporation of Type II fibers (fast muscle fibers)... Thus, the exercise of the concentrated lifting of the dumbbell for the biceps, or rather its negative phase, allows you to more actively include white fibers in the work. This feature is often used by advanced athletes to improve explosive strength, such as in the bench press.

Note:

Muscles get on 10% stronger during eccentric movements than during concentric contractions.

Most often, in such cases, a dumbbell is taken, which is spaced from the usual weight. (let's say 15 kg) on 3-7 kg. The positive phase is carried out by throwing the dumbbell upward with the help of a partner or other hand, and the negative phase takes about 4 sec (against 2 sec ascent)... This kind of eccentric training is sometimes very useful because create extensive damage to muscle fibers, which leads to an increase in protein synthesis, subsequently the phenomenon of supercompensation and better muscle hypertrophy. Minus them - in a high probability of injury. (if you do everything without your head) so it's better for beginners not to bother.

Static reductions (SS)

The name itself speaks for itself, statics, i.e. no movement, no change in lengthening / shortening. Such abbreviations are called isometric. Example - holding an object in front of you (bags in the store) when the weight pulls down, but the muscles contract to hold the object at the desired level. Also a great example of isometric muscle contraction is hanging at some point in the trajectory for an indefinite amount of time. For example, when doing squats in the middle of the trajectory (half up) the quads contract isometrically. The amount of force produced during an isometric contraction depends on the length of the muscle at the point of contraction. Each muscle is at the optimum length to achieve maximum isometric strength. The resulting force of isometric contractions exceeds the force produced by dynamic contractions.

For clarity, I will give examples demonstrating different types of muscle contractions (clickable).

This we examined the main types of contractions that are most common in training practice, however, if you look at the initial classification, there are several more. Let's also analyze them so that you at least have an idea about them and can surprise your ignorant colleagues in the audience :).

Isokinetic contractions

In isokinetic contractions (Iso = constant, kinetic = movement) the neuromuscular systems can work at a constant speed at each stage of the movement against a given resistance. This allows the working muscles and muscle groups to create a high degree of tension in all parts of the range of motion. This type of contraction is effective for the uniform development of muscle strength at all angles of motion. These are dynamic contractions, and with them the length of the muscle changes. The defining characteristic of IS muscles is that they lead to movements at a constant speed.

V gym a similar type of contraction is used on special isokenetic dynamometer simulators Cybex, Nautilus and others. Swimming and rowing - activities with a constant speed, are also an isokinetic form of contractions.

The benefits of isokinetic contractions are as follows:

• lead to an improvement in neuromuscular coordination, increasing the number of fibers involved in the work;
• lead to an increase in muscle strength throughout the muscle throughout the entire range of motion;
• control of the speed of movement can significantly reduce the likelihood of injury, which is especially important in the postoperative periods and periods of rehabilitation;
• lead to improved overall endurance and heart function.

Oxotonic contractions (Auxotonic)

This is a dynamic type of high tension cuts. (rising tensions)... When an athlete flexes his arms while holding the barbell, the weight does not appear to change over the entire range of motion. The strength required to perform this movement is not constant, but depends on the physique, the lifter's leverage, the angle of the limbs, and the speed of movement.

Plyocentric contractions

It is a hybrid (alignment), the muscle performs isotonic compression from a stretched position. An activity that uses this type of muscle contraction to the fullest is called plyometric training or. This type of activity builds well together the strength and power of the athlete, and is often recommended as the basis of women's workouts.

So, in order to finally settle all of the above, I will give a combined picture-presentation (which I found in the archives of a foreign sports and medical university) by type of abbreviation. Here, in fact, she is (clickable).

Influence of types of contractions on muscle length

The result of isotonic contractions is a change in the length of the muscle. (at constant force)... Concentric IS - shorten the muscle as the load moves, eccentric - lengthen the muscle as it resists the load. The result of isometric contractions is an increase muscle tension however, neither lengthening nor shortening of the muscle occurs.

In a visual form, all this disgrace looks like this.

The type of muscle contraction while running

We analyzed the types of muscle contractions depending on the activity, however, the following question remained unanswered: what type of contractions takes place in running. In general, runners are a versatile tool that covers several types of contractions at once, in particular: isotonic, concentric and eccentric. The contractions occur within the slow and fast twitch muscle fibers.

While running, lifting the hip and flexing the knee results in concentric isotonic contractions of the hip flexors and hamstrings (muscles of the back of the thigh)... When you straighten your leg to push off the ground and make a forward motion, your hip extensors (hamstrings, large gluteus muscle) and the knee (quadriceps) perform concentric isotonic contractions.

Eccentric isotonic contractions are especially included in downhill (downhill)... During normal running, the knee extensors and quads contract to straighten the leg. When running downhill, the quads contract eccentrically. In addition, the tibialis anterior muscle also contracts eccentrically, controlling the downward movement of your leg after the heel touches the ground. As for getting involved in work different types fibers while running, then running at a relatively calm pace (jogging) uses for its muscle activity predominantly slow twitch fibers. The increase in speed allows more involvement of the fast twitch muscle fibers.

What are the benefits of basic exercises?

In fact, knowledge of the types of muscle contractions should be even more persuasive in athletes. (especially for beginners) towards the execution of the base, and here's why.

Many skeletal muscles contract isometrically to stabilize and protect active joints during movement. While when doing quadriceps the thigh is reduced concentrically (during the ascending phase) and eccentrically (in the downward phase) many of the deeper thigh muscles contract isometrically to stabilize hip joint while driving.

Thus, working with basic exercises, you can drive muscle groups at once for several types of contractions. In fact, this will have a positive effect on their volumetric power characteristics and give a better incentive to growth.

Well, perhaps that's all for today, all the topics are covered, the questions are considered, the children are fed, so it's time to wrap up.

Afterword

The next one has come to an end, fig knows what, according to the account :) note, in it we talked about the types of muscle contractions. Someone may say that it is not practical - perhaps, but theory and understanding of all pumping processes are also very important in building a shaped body, so we absorb!

That's all for this, let me take my leave, see you soon!

PS. Friends, do you use this information in your training, or did you know anything about it until now?

PPS. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

I've created isotonic, isometric, and stretching breathing positions so you can tighten muscles while burning fat. Isometric exercises tighten one muscle group relative to another group or a stationary object. Isotonic exercise uses the body's own resistance. These types of exercises have been proven to be effective and safe many times over.

Extend your hand and make a fist. Press as hard as possible. You should feel the muscles tightening throughout your arm. This is an isometric exercise.
Now close your hands in a large circle in front of your chest. Connect your fingers, raise your elbows so that they are level with your shoulders and palms. Place the fingertips of one hand on the fingers of the other hand. You should feel the tension from your fingertips going all over your arm - especially in the bicep area, as well as your chest. You use equal tension from both hands pressing against each other and create tension in the inside of the hands. This is an isotonic exercise.

The advantage of the entire Bodyflex program is that it is based on simple physical laws. Oxygen burns fat. Oxygen is carried throughout the body by the blood. If you strain or stretch any part of the body with isometric or isotonic exercises, more blood flows into that part of the body. Therefore, you can burn fat in a specific area and at the same time strengthen muscles there. What is it if not working with each problem area?

Here's the point: remember what happens when you hit your arm or injure your leg when you fall. The bruised place immediately turns red. Or think of that awful guilt that comes when you slapped your child hard on your bare bottom and saw the red print of your own hand on it. These marks appear because the blood has gone to the affected area. In fact, the body cannot determine how you tense your muscles - lifting a barbell like a bodybuilder, getting injured, or doing an isometric exercise. All he knows is which part of the body the injury has occurred, and the brain center says, "Wow, we need more blood in this place! Something is happening there!"

I do not advocate, for example, getting a good thrashing to strengthen the muscles of the buttocks! The Bodyflex program allows you to painlessly direct oxygenated blood to the places you intend to influence. When a bodybuilder wants to build muscle in his arms, he artificially induces tension in the biceps. A message comes to the brain, and it gives the command: "We send blood to the biceps, we send blood to the biceps." As I said, "Bodyflex", on the contrary, does not build muscle. Instead of using something heavy to shorten and build muscles, we use poses to lengthen and strengthen them. We lengthen them so that they become more flexible and livelier, so that even in old age we can easily move, bend and bend.

Let's say your exercise is directed at the abdomen. The brain center sends blood there. If you do deep aerobic breathing at this time, you can burn fat in the abdomen and at the same time strengthen its muscles. If you do not perform the respiratory part at the same time, then you become like 99% of other people - you thicken the muscles, instead of smoothing and lengthening them. People most often complain that they exercise constantly, but their belly becomes not smaller, but larger and firmer. The fact is that without aerobic respiration it is impossible to increase the oxygen content in the blood and burn the accumulated fat, but only to strengthen the abdominal muscles under the already existing fat deposits.

Only breathing according to the "Bodyflex" method, if you do it every day, will speed up your metabolism.

Every movement of your body involves muscle contraction, and the list of exercises available is endless. If your goal is to improve performance, understanding the types of muscle contractions and the exercises that use these contractions will improve your muscle strength and efficiency.

Video of the day

Isotonic exercises

Isotonic contraction is the force created by a muscle during compression, when the muscle lengthens and shortens during movement, while the force remains constant. Therefore, as you lift the glass to drink, your muscles will use the same force throughout the up and down movement, which is almost impossible. With normal muscle contraction, the force changes throughout the movement. A more accurate term is dynamic compression, that is, muscle tension changes as it moves the glass. Common exercises that demonstrate this type of contraction are dumbbells, squats, lunges, and walking. These forms of exercise help isolate certain muscle groups, as in the case of dumbbell curls, during which the main muscle works - the biceps.

Isometric exercise

If you click on something that is stationary, you experience isometric contractions. It can also be called static stress. Isometric exercises involve contracting muscles without moving muscles or joints. Examples of isometric exercises would be pushing against a wall or doing push-ups and stopping in the up position. Isometric exercises do not significantly increase strength, but they can maintain strength, which is why they are sometimes used in a rehabilitation setting. For example, if someone has arthritis and it is painful to perform a range of motion, isometric exercises can help maintain strength in the muscles of the joints without causing more pain.

Isokinetic exercise

Isokinetic exercise is also used in a therapeutic setting. By using a dynamometer to control the contraction, isokinetic exercise helps increase strength in stroke victims or people who have limited use of their muscles. Isokinetic compression is dynamic compression, but the speed of the entire movement is controlled by the machine. This monitoring prevents injury and also measures areas of muscle strength and weakness. Any muscle contraction exercise can be isokinetic if a dynamometer is used.

Expert opinion

If you have heart disease, you may want to talk to your doctor before doing isometric exercises. 1984 study in the "Scandinavian Journal of Labor, environment and health ”showed that heart rate and blood pressure are significantly increased with isometric exercise. Because of this, isometric exercise is not recommended for people with heart problems or high blood pressure.

Hello dear readers. How about learning what isometric and isotonic exercises are? It is about these types of exercises that will be discussed, and I will also talk about their differences, how they are used, their positive and negative sides.

Our body - best tool, which nature has awarded us, and this tool can be improved. But few people develop their body entirely: usually there is some kind of narrow focus of training. Well, or a little wider, as in CrossFit, for example.

Do you, for example, use static exercises? "Plank" does not count, it is often used. What about other exercises? I doubt that you use them regularly. How do we usually do? We perform certain movements, and this is only one side of our multifaceted body.

What is the difference between isometric and isotonic exercises

Roughly speaking, isometric exercises are the same static ones. And isotonic - dynamic. For ease of understanding: dynamics is when you move (for example, lifting the barbell to the biceps, pressing the bar while lying down from the chest, etc.), but static is a motionless state of the body or its parts, in which you also experience a load.

Imagine two heavy dumbbells, which need to be held for about 10 seconds with arms extended to the sides or forward. Your tendons and muscles will feel a good amount of tension at this point. This is a static exercise, and such is the sea.

As you can imagine, the difference is not only in the movement or its absence. The nature of the load itself is different: if, when working with a barbell, the abdomen of the muscles is loaded to a greater extent, and the second part of them is the tendons to a lesser extent, then with a stationary tension of the musculoskeletal system, the tendons themselves are more loaded and, accordingly, the tendons themselves are strengthened, and the muscles are less.

Well, it's like working on a specific section (bundle) of the deltoid muscles: the emphasis is on a specific section, but the rest also receive a load, albeit less. It's the same here.

But the differences don't end there.

Pros and cons of isotonic and isometric exercises

TO positive sides isometric exercises include the strengthening of the ligamentous apparatus, the growth of the absolute strength of the trained muscles, which significantly affects the growth of results in dynamic exercises. For example, you are pressing a weave from your chest (100 kg). And that's it, progress has stopped, or it is making little progress. We apply our static exercises, and now in a couple of months you have reached a result of 110-115 kg without straining. Agree, an excellent result.

To many famous Alexander Thanks to the system of exercises developed by him, Zass could easily juggle cannonballs of several tens of kilograms (if my memory serves me, then each weighed 60 kg, and there were three of them in total). Come on, throw at least one such core of 60 kg with both hands. And he did it alone!

And those athletes (including myself) who constantly use isometrics in their workouts, note the growth of indicators.

Another positive point of isometric exercises is their ease of implementation: either without any special equipment at all (you only need a wall), or very simple and cheap equipment (for Zass, this is a chain). You can do it at home, in the gym, even on public transport (SportViki has a set of exercises for this case).

Another plus will be time saving. An isometric workout lasts 15-20 minutes. You work your whole body, but there are many benefits. Recovery is fast: you can practice every day. But not everyone has the opportunity to practice in the gym for 15-20 minutes every day - this is expensive financially.

And now to the negative sides. Static exercises, used without dynamic (isotonic) exercises, over time lead to a shortening of the muscle abdomen (its dry part). And the smaller the volume of the muscle, the weaker it is. In addition, I don't know guys who would not like to increase their muscles, but on the contrary - to reduce. It turns out on initial stages You get stronger, and later on you get weaker. But, I repeat, this is, if you study one-sidedly, without "dynamics".

Professional bodybuilders also have a similar problem: in pharmacology, muscles grow oh so well, but the ligaments do not keep up with them, which is why they are very often injured: strong muscle + weak ligaments + large weight of weights = injury. Example - Ronnie Coleman with his knee joints... Therefore, isotonic exercise is not a panacea for everything.

Yes, this is a cool way to develop the body, but not complete and far from the only one. Just start swinging without cardio, and over time you will experience heart problems: it will have to beat more often, pumping blood into the grown muscles. Because of this, the heart will feel bad, but you can strengthen it with the help of cardio workouts. You see, there is already an inferiority of isotonic exercises.

How to use isometric exercises

You can easily dilute your usual training program"Statics". For example, leave 15 minutes for isometrics each session. How many times a week do you train? I do almost every day, but isometrically three times a week. This is enough.

You can, on the contrary, train in the gym, as before, and on days of rest at home, work out your ligamentous apparatus. To do this, you need a wall and a doorway (jamb). If you get a chain somewhere, it will be perfect. Maybe you yourself will suggest an option for isometric training?

How to train with isometric exercises

We have already found out that one lesson should last 15-20 minutes, no more. And now you have started doing some exercise. For example, push the wall away from you. You do not need to give all your best right away: press on it gradually, increasing the pressure, and only at the end of the set make the maximum effort.

A set for beginners (this is the first month and a half of classes) should be within 6-8 seconds. For experienced (after a month and a half) - 10-12 seconds. Total sets in one exercise can be from 2 to 5. Rest between approaches (sets) is 45-60 seconds: you can practice right on the stopwatch.

Exercises can be divided into zones (according to the principle of a split system): today arms and chest, the day after tomorrow - legs and buttocks, and then the back and other parts of the body you need. Or you can work through all the zones at a time, doing as few approaches as possible.

I was able to convince you that "isometric" is useful? Leave your comments, subscribe to blog updates and share this material with your athlete friends via social networks. I think this information will be useful to them. And, as Denis Borisov says, may the force be with you.

Best regards, Vladimir Manerov

Subscribe and be the first to know about new articles on the site, right in your mail.

We know very well that skeletal muscle fibers contract and relax. Contracting work occurs at the moment of stimulation of the fiber by a motor plaque (motor unit), then, at the end of the impulse, the muscle relaxes and lengthens. Depending on the goals that athletes set for themselves strength training, in modern power sports different types of contraction of muscle fibers are used. Today we will consider isotonic contraction of muscle fibers.

The name for this type of muscle contraction comes from the Greek words isos and tonikos, which literally mean "the same constant voltage." Isotonic tension of muscle fibers is dynamic... This means that during the execution of a movement in a certain exercise for the entire length of the amplitude, the tension of the muscle fiber remains constant and the same. Isotonic contraction of the muscle fiber, in turn, can be concentric and eccentric.

While doing concentric contraction, the muscle fiber is shortened and reduced in length. The direction in which the muscle is shortened comes from Insertion To Origin... This type of muscle contraction is possible only when the value of the overcome resistance is less than the potential power maximum of the athlete. An example of this type of contraction is "barbell flexion, flexion phase" or "bench press, lift phase", where a concentric biceps contraction occurs. BicepsBrachii and pectoral muscle PectoralisMajor.

Eccentric contractions of muscle fibers are also called negative. When performing an eccentric contraction, the muscle fiber lengthens as the angle of flexion of the limb increases, and the movement of the fibers occurs in the direction from Origin To Insertion, while maintaining a controlled voltage . In the same exercise "flexion at the elbow with a bar", the negative phase is carried out at the moment of extension of the elbow with the bar after the completion of the concentric contraction during flexion. In the "bench press" exercise, an eccentric contraction occurs when the bar is lowered from the top to the chest. During eccentric contractions, muscle fibers work in a passive mode under the influence of the gravity force of a working device or the resistance force of a mechanical trainer.

As you know, any types of muscle contraction require relaxation in the future, and a high-quality and professional massage will best of all help in this. To learn more about this valuable form of restorative procedures, visit.