MYSTERYIronSamson

MAKEYOURSELFWITHus!

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A.Drabkin,Yu.ShaposhnikovPublishingHouse"SovietRussia",Moscow1979 WearestartingtopublishabookabouttheamazingRussianathleteAlexanderIvanovichSasse,knownin RussiaandabroadunderthenameIronSamson.Ohislife,abouthowheachievedtheuniquephysical development,coveredinthisbook. PreparedbyPeterSemenenko.

Contents|1|2|3|4|5|6|7|8|9|10|11|12|13|14|15|16|17| Endof Annex Isometricexercises,whichusedaSamsonintheirtraining Inthesixties,isometricexercisescausedasensationinthesporting world. Many athletes, including in his workout isometric (static) exercises were quickly improve athletic performance especially widelytheywereusedweightliftersandswimmers. 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 isometricexercise.Researchcontinuestothisday.Butanisometry notnewinrecentyears.Even before the Revolution, Alexander Sasse included isometric exercises in your workout, and in the twentiesarewidelypublicizeditsoriginalsystemofstaticexercises withthechains,whichcomesempirically.Isometricexercises,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. Acharacteristicfeatureoftheisometricmodeofoperationisthatthemusclesareatitthoughtense, but not cut, do not change their length and joint movement is not thus, isometric exercise does not comefromtheframeworkofthebasicassumptions. Modernresearchhasshownthatthedurationofisometricexerciseshoulddependonthedegreeof muscular tension. If applied 6070% of maximum strength, the muscular effort should last 610 seconds,if8090%,then46seconds,andat100%23seconds.Thenumberofrepetitionsofeach exercise25.Thetotaldurationofexerciseshouldnotexceed15minutes.Thus,isometricexercises notonlysavestimebutalsoenergy.Includingisometricexercisesinyourworkout,rememberthatthe 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 musclesandjoints,whichwouldaccountforthelargestload.Otherwise,youmaybeinjured.Atfirst

theexercisesshouldbeperformedwiththeunsaturatedvoltageandonlyafteramonthoftrainingyou canproceedtothemaximumeffort.Maximumeffortshouldbeputnotajerk,butsmoothly,witha graduallyincreasingvoltage. Exercisesareperformedonabreath.Aftereachexercisemustbelikeforaminute,doingbreathing exercises and relaxing (by shaking), the muscles, which decreased the maximum load. Before you startthecourse,youmustpassamedicalexamination. Exercisesareperformedwiththechains,whichareattachedmetalhandleswithatriangularshaped hooks.Handlescanbeperetseplyatforaparticularlinkinthechain,therebylengtheningorshortening theworkingsectionofthechainintheinitialpositioninthechainshouldbetaut. Exercise1:

Thechaininthebenthandsinfrontofchest,elbowsatshoulderlevel.

Byapplyingaforceattempttostretchthechain.

Exercise2

chaininthebenthandsbehindyourhead.Trytostretchthechain

Exercise3. Forthisexerciseweneedtwochainsareattachedtotheendsofthehandleinonethreadtheknob feet,whileotherstakeinthefoldedarmsandshoulderstoliftthechainupStretchperetsepitethen handlethelevelofthehead,andthenabovethehead.

Exercise4 feetrightfootinasinglethreadthehandleofthechain,andwetakeanothermiteintherightarm andliftarmshouldbeslightlybentattheelbowstraighteningthearmtostretchthechainup.Repeat withyourlefthand.

Exercise5

Takeabreathwrapthechainaroundhischestandsecureit.Then,

makingadeepbreath,straininghispectoralmusclesandthelatissimusdorsi,trytobreakthechain. Exercise6 Putyourfeetwiderthanthehandleofthecircuitplech.Odnukeepastraightleftarmatthekneeofthe samename,theotherrightarmbentatthewaistinapositiontostretchthechain.Thenchangethe initialpositionofthehands.

Exercise7

Attachoneendofthechainhookinthewallatwaistlevel,andtheother

takeinhand.Putlegswiderthanshoulderwidth.Pullthechain,tryingtoprythehookfromthewall.

Exercise8.Attachoneendofthechainforafixedhookinthefloortotheotherendattachthehandle andgraspitattheheightofhishandskneesStraininglegs,backandarms,trytotearthehookfrom thefloorthendotheexercisewhileholdingthehandleattheheightofthewaistchainandforback. (IsometricexercisesZass)TableofContents Contents|1|2|3|4|5|6|7|8|9|10|11|12|13|14|15|16|17|

"Learntocontrolyourself,thenyouwilldominatetheother"/Plutarch/ 20002012Allrightreserved,designbyPetrS.