Tendon exercises Zass (Samson, Iron)

Very often you can find such a picture: a man with very thin legs are much stronger athlete, whose legs are a mass of muscles. A logical question arises – why is this happening? But the fact is that the large muscles do not mean strong muscles, real strength only give you a comprehensive training of muscles, ligaments and tendons. Density of the tendon inferior to the bones, without them man would become just jelly. It is the development of the tendons is the basis of real power, so they must also persevere like muscles. The situation described above occurs quite often when muscular athletes are not able to do what can a man of modest build.

From the volume of muscle is no good if they do not complement the strong tendons because there is no basis of power.

Many bodybuilders can't use full force at the moment when it is really necessary. So the practical benefits alone giant muscles a little.

Muscles grow in volume due to the motion, and tendons are strengthened in a very different way. The best option is to try to shift some stationary object, for example, push the wall. It is from the resistance and increasing tendon strength.

Probably, any athlete known names such as Alexander Zass, or know this man as Iron Samson. He has created a system to develop strength, which is now used by people not only in our country but around the world.

The Performance Of Alexander Zass:

Alexander managed to develop phenomenal strength through exercises that strengthen the tendon. He was of small stature, weighing about 70 kg, and such data acted as an athlete in the circus. What he saw amazed and shocked the audience: a very weak-looking man easily defeated a giant artists, tore the chain and the horseshoe, bent metal rods and could keep horses, fled in different directions. Some viewers suspected a fraud, so Alexander had to do exercises with dumbbells to gain mass. But, his weight never exceeded 80 kg.

In General, training of the tendons have been known since ancient times. Strongmen of old lifted the animal, bent rods, even dragged trees... And Roman gladiators stood on the dais in robes, all of which reached 400 kg.

However, the Iron Samson gathered it all in and presented it to the world in 1924.

At the core of the muscles are tendons, it is their need to develop in the first place.

In the 60-ies of the last century, athletes from America made a “rediscovery” of this technique, and called these exercises are isometric or static. Sincestrengthening of the tendons has become a mandatory part of many training programs. Well, these workout are merely separate exercises, but Alexander Zass was created a whole system!

Unfortunately, most sports coaches and scientists prefer to remain silent about this fact. But this system is unique in many respects: for its use does not need any exercise equipment, just some space and time. And the effectiveness of these lessons is excellent. Many modern circus athletes, for example, Gennady Ivanov and Ivan Shutov, developed his phenomenal strength by using techniques Zass.

Meanwhile, experts are trying to find white spots on the sun. What they did not come up...

It talks about how isometric harmful to the cardiovascular system untrained people (needless to say that this is a blatant lie); the present alleged evidence that dynamic exercise is much more effective than static (that is, to convince all that complex training is better; many say that the maximum voltage that injures the muscles and causes tears in muscle tissue.

And recently came up with another way to mislead people who don't understand all of these training techniques. The method is quite simple – mixing concepts. According to some of these “smart” people, isometric is essentially no different from gymnastics Anokhin. Or come up with a “safe” system of training, they say, the maximum stress should not keep more than 6 seconds, and after about a year you can increase the time to 8 seconds. And to keep the voltage as much as 12 seconds extremely dangerous to your health. If you have a headache, exercise immediately stop. And not more than 15 minutes a day!

As for the spots, this spot can be considered the modern history of the development of an isometric view. 60 years ago, Bob Hoffman began the production of special frames for static classes. As evidence of the actual use of the tendon of the exercise, he touted the achievements of Billy March and Louis Rica, which in 6 months has made an incredible gain results in the all-around. Many then began to engage in isometric exercises, some have achieved very good results, but closer to the achievements of the March and Rica one could not. And at one point this “static boom” came to naught when it was revealed that their remarkable progress and there is another reason – the use of steroids. Great scandal, which resulted in the reputation of tendon training was tarnished for years to come.

And yet these events were the first experiment of its kind. All equipment, established in theyears, was subsequently used for research. The result of one such research speaks for itself: 175 athletes doing isometric exercises for a certain period of time. Every week their power improved by about 5%! As they say, no comment.

Immediately after these studies, the interest in this type of training has increased dramatically, and static classes is firmly established in the global sports practice. However, there were new difficulties, and now they were linked by the athletes... a lot of athletes were just bored to perform these monotonous exercises that are focused. What can we say about ordinary fans that recognized only the dynamic training and is not considered necessary to spend your time on this nonsense, and in the effectiveness of such training, they almost didn't believe it.

So that's the hard way was the development of what was once created by our hero with Zass. And it all could be much easier, you could just re-publish 2 books of the Iron Samson and practice to show how effective is the technique Zass, that is, training with iron chains.

And now it is necessary to give some explanations on the various objections and discussions on the subject:

• The basis of the system was classes with a chain, but it also included dynamic exercises with heavy bags. Nowadays bodybuilding is slowly but surely approaching this system. And athletes are not only trying to approach her, but also to improve it;

• To develop strength of tendons only isometry wrong, they need to pump, tensioning the entire volume of joint. Thus, tendons must evolve in several directions, from the development of the tendon of the spring to spread density through the traffic. Must apply several types of training: emphasis, working with “iron” up and down with maintaining housing, etc. Methods of training quite a lot.

• There is a direct relationship between the risk of straining the health and disturbance regimes of physiology and energy. The main danger lies in improper breathing during exercise. Another danger – a violation of the recovery process. And finally, training is a narrow profile, which can lead to distortions of the exchange of energy. These factors are applicable not only to static classes, they can be found in any kind of activity, often in sport.

• As mentioned, what many consider the isometry in the usual copy gymnastics Anokhin. Indeed, some of the exercises from this type of exercise can be a good addition to trainingtendons. But, this gym is related to the muscle training and not to a tendon.

• There is a kind of mental gymnastics, which can be called a close relative of the isometry. We are talking about gymnastics samoopredeleniya Vladimir Pehtina. Shown in the exercises have in common though is that she also gets from so-called “experts”. It equates to gymnastics Anokhin, attempts to convince the townsfolk that the whole benefit of classes is only in toning muscles, and it is good except that to keep in shape during business trips or business trips and some argue that it is no less dangerous than isometric. The next sign of the relationship is the focus of the training: in addition to the muscles and joints, exercises are very effective and tendons. And again, for training requires only a little free time and a minimum of equipment. The most important thing here is not to try to do as many exercises if you run for 80 exercises for one course, then nothing good is not over. We can assume that Fohlin made the next and very important step in the development of tendon training.

• As for the common belief that each exercise should last no longer than 6 seconds, and the maximum effort of not more than 3 seconds, it is difficult to give a definite answer. Alexander Zass didn't say anything about the duration of training.

However, it is well known the following facts:

1) While in prison, the Iron Samson performed the exercises with 20-second voltage. It can be assumed that in the conditions of ordinary life that time reached a minute.

2) In the first 8 seconds the combustion of the reserves of ATP, glycogen is then burned, and after 40 seconds starts to be burnt and the fat. But a dynamic way of spending and the recovery of energy quite another, and may conflict with the isometric method. If you have no desire to radically change, it is best to choose one type of training. If you selected an isometry, we can identify 4 of the provisional type voltage: 6-12 seconds, 15-20 seconds, minutes, 3-6 minutes. Each of them need first to Wake, and then to develop. Otherwise, the only result of the classes will be a condition of overtraining, which leads to stress.

The method of working with iron chains not forgotten in our days. This is not surprising, because it simultaneously develops strength, strengthens ligaments and tendons, forms the Foundation for natural development. How many pleasures in one bottle!

If the technique Zass decided to do women, then there are a few comments. Muscles practically no increase in volume from the lessons, as not increase and the veins. Duringworkout subcutaneous fat is included in the overall process of energy exchange that leads to its resorption and improvement of the skin.

To run tendon exercises, in addition to the iron chains, you can use the following equipment: rods of metal, a thick cord, wooden sticks, etc. Walls, cupboards, heavy furniture, doorways are ideal as stationary items that you can try to move, applying maximum force. It is necessary to try to bend the metal bars to raise the doorframe, ripping chain, jamming sticks... to do with these things everything is possible. During any such exercise tense the muscles, ligaments and tendons, all the power gradually goes into a state of maximum density. And then the whole body becomes calm again. Several exercises performed in one training approach, develop and condense the power of our entire body. Perform each exercise once, or you can do it 2-3 times a day? Consensus on this issue is not, but the negative impact from several repetitions of one exercise was not observed.

Basic rules of exercise:

1) the Subject which you are training is your body. When working with circuits, you need to create a tight wave of the body, then the chain breaks itself.

2) throughout the exercise the breathing should be quiet.

3) Wave of force should seize the body, all the body needs to cram into force, it will strengthen the bond between the tendons, muscles and joints.

4) it is Necessary to achieve good power wave input smooth, increasing until the maximum occurs without breaks, then the same smooth output.

5) a Positive attitude to training, attitude is much more important than the exercise.

6) Action on the principle of tension-relaxation, with the power you will feel some kind of energy, it is impossible to realize.

7) the Interval between exercises, 30-60 seconds if you want more powerful force, it is possible to increase the break to a few minutes, with this you can experiment.

8) If you feel uncomfortable, mad heartbeat and difficulty breathing – stop and calm down, and when I get back to training, do not use first effort.

9) do Not immediately try to keep the tension for 15-20 seconds, this time need to come gradually, enough to start 5 seconds and then it will be a smooth transition to a longer voltage.

10) perform Daily from 5 to 8 exercises in each exercise to consistently do 3 sets, first at 60% voltage, then 90, and the third 75%.

11) the Full exercise should not be more than 2 times a week and take more than an hour.

12) And again, the main spirit, without it you can train all you want, andit will not bring result.

After strength training you can do a little test: try to stretch the chain, or a towel, hands down, the accompanying 95% effort. When you are finished, listen to the sensations of their hands, if the muscles all right, you can raise your arms first to the sides, then up. Conduct this test only 1 time per week, it will be a good indicator of the progress of your strength and quality for a week. The lack of progress means you are doing something wrong, think about what it could be. Maybe you didn't sleep, ate too much, not fully recovered from a previous workout or overdo this. And still it is necessary to determine the goal that you set for yourself before testing, if you can't stretch the shell over a minute, then be very careful with the voltages. But if you are able to do this more than 90 seconds, it's just fine, your power progress is being made.

Exercises with circuits for tendons

The original method Zass is a set of exercises with chains. If you attach handles to chains with hooks, the chain, if desired, you can lengthen or shorten. To lock the legs to the ends of the chain should attach that as the straps will hold the legs. Thus, to begin classes in the system, you will need 2 chain, the length is the distance from the floor to your outstretched hands up. In addition, you will need 2 handles for the hands and 2 loops for the feet.

Chains are sold in any hardware store. To make the handle as follows: pull the wire or cable, bent on the connection hook, 2 tube segment of about the same thickness. As for the hinges for the legs, there may come a tarp, and materials for bags and even handbags. First you need to experiment with the fabric: take the ends of the fabric in both hands, stepped on her foot and pull it up. So it is possible to estimate the thickness, width and usability of the loop.

And finally, it's time to move on to the actual exercises. Below will be described 2 compound exercises, they were collected from articles nephew Alexander Zass, Yury Shaposhnikov. The chain is always tensioned in the initial position.

First set:

1) Take the ends of the chain together. Bend your right arm and stretch it chain, a straight left hand hold the other end. Then switch hands and repeat the exercise.

2) Hand in the original position are kept at shoulder width or slightly wider than shoulders. Stretch the chain, but strain not only the muscles of the arms, and also chest muscles, and the latissimus dorsi.

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3) Pull bent arms in front of chest and stretch the chain. In this exercise, you work the muscles of the arms and chest.

4) the Chain is stretched behind. The primary impact is on the triceps.

5) As in the previous exercise, drag a chain behind. But this time, in addition to triceps, tense your stomach muscles and chest.

6) Before starting the exercises you need to exhale. After exhaling bend your chest chain and secure it. Then take a deep breath, tighten your chest muscles and latissimus dorsi muscle, and stretch the chain.

7) Here we need two circuits. Need to attach a leather loop to one end of each chain, and these loops to thread the feet. The chain is stretched, wherein tense trapezius muscles and the muscles of the arms.

8) When stretching chain change hands in the original position. Tighten the triceps and deltoid muscles.

9) As in the previous exercise, change the starting position. In addition to the hands and change the position of the feet.

10) When stretching the chain, use first the right thigh, then left thigh.

11) this time, change the position of the arms, legs and torso when stretching. It is necessary to make 2 tilt to the left and right foot.

12) the Chain is stretched in the emphasis lying on the floor, tense the muscles of the shoulder girdle and triceps. The body must be in constant tension.

13) Now you need to stretch the chain in the handstand, using the muscles of the arms, back and neck. When searching for balance in the front, try the entire load is transferred to the fingers.

14) For this exercise you will need to use two loops. When stretching of the chain have to strain your neck muscles and dorsal muscles.

15) When you perform the exercise, developing the muscles of the arms and the quadriceps of the thighs, move the hands and feet.

16) As in exercise 14, we will need two loops. The main impact is on the muscles back of the thigh, they have to strain during stretching of the chain. You can add some fun exercise, and to take leg to the side when stretching. Adjust the initial position of the feet and repeat the exercise.

id="i-9">the Second set of exercises:

1) Take the chain in your hands, bend them and pull in front of chest, elbows should be about shoulder level. Make an effort and try to stretch the chain.

2) Put bent and hands behind your head. During stretching of the chain to change its operating part.

3) In this exercise we will need two chains, their ends are attached the handle. Thread the feet hands one handle, others take up, bend, and lift them to the shoulders. Stretch the chain straight up. Then place the handles at head level, and then above the head.

4), And will again be used two handles. One place the right foot, another take in your right hand and lift it up. Allowed a slight bending of the arms at the elbow. When you straighten your arm the chain should be stretched up. Then you need to repeat the exercise with the left hand.

5) inhale and bend your chest chain and secure it. Then take another deep breath and try to break the chain, it is necessary to stretch the chest muscles and latissimus dorsi.

6) In the starting position stand with your feet wider than shoulder width. Into a straight left hand take a stick and hold it near the left knee, the other handle is bent right arm at the waist. In this position the chain is stretched, then the hands change.

7) One end of the chain take up and the other should be fixed. If you have the wall there is a hook at the waist, then secure the end for him. Feet wider than shoulders and pull the chain. Try to snatch her from the hook.

8) Now one end you need to fix the hook in the floor, and to the other end attach the handle. You then need both hands for the handle at knee level, and try to tear the hook from the floor. When you do this, tense the muscles of the back, arms and legs. Then you can repeat the exercise by placing hands on the handle at waist level or behind.

Eugene Sandow was idol Iron Samson since childhood. He had with him the correspondence of the competition and succeeded in making the next step in the development of power techniques.

In addition to exercise with chains, Zass used heavy bags in their training. It was necessary for the development of muscle mass that was needed not to run and room for a solid view of the circus. Each training session ended with exercise bags. Often used bag weighing 7 kg, filled with sawdust. Zass poured the sawdust out of it and fell asleep instead some sand. Then he fell asleep shot, and then lead. In the end, after several years of training, the bag weighed almost 70 pounds!

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