The program harmoniously combines the two training systems: martial arts (dynamic and isometric tension) and bodybuilding (physical activity). Due to this, the physical load is evenly distributed to all muscle groups: abdominal muscles, buttocks, chest, shoulder girdle, back, calf muscles, biceps and triceps.
In this case, all the muscles of the body receive the necessary physical load 2 times a week, and the buttocks and abdominal muscles - 3 times a week.
Exercises contribute to: the harmonious development of a figure with a small-volume muscular system, the elimination of sagging flabby parts of the body; improve posture and gait; increase vitality.
The recommended diet has no strict limitations. Having achieved the desired results, you can once a week during the whole day have everything you want, and forget about the diet on holidays and during the holidays.
I should note that I never observed and did not follow a strict diet, because I never suffered from excessive weight, so I can not confirm on my own experience the effectiveness of dietary recommendations J. Vedral. But they seem quite reasonable to me.
Why did Joyce Vedral develop this version of her system?
Earlier, J. Vedral recommended a complex with three pairs of dumbbells. Then she developed a training program for women of her own age (however, the younger ones were also successfully involved in this program) 4 times a week for 75 minutes with a set of dumbbells, bars and simulators. She received many positive reviews about both programs, but she was forced to admit that many women would prefer daily, but short training, because of excessive employment, and with simpler equipment that can be carried out at any time and in any conditions. According to Joyce, she herself ran into this problem, traveling a lot.
Therefore, Joyce Vedral decided to develop on the basis of her system a new program of classes to achieve the ideal figure, briefly articulating the direction of their efforts: the quantity decreases, but the quality rises.
- When you perform the lessons on the new program you have to work more intensively, so you can reduce the number of exercises by 2 times.
- Instead of doing four exercises for a group of muscles, you can limit yourself to two.
- Do not spend time constantly changing dumbbells, bars and simulators: a pair of 1.5-kilogram dumbbells - that's all you need.
- Since the program is designed for intense physical activity, rest between series of exercises is only 5-10 seconds, and not 45-60, as usual.
- Reducing the duration of physical activity up to 1.5 hours per week, we get the same effect as for a 5-hour weekly load.
- The duration of one lesson is reduced from 75 to 12 minutes, as now we are offered to work as intensively as possible, following a program based on isometric and dynamic stress, maximum reduction, muscle isolation and separate training methods.
Who can do this program?
- Women to improve the figure, muscle tone, reduce excess weight, prevent osteoporosis.
- Men who want to have a relief, developed musculature with a high muscle tone and an average volume of muscle mass.
- Those who do not have the opportunity to attend the gym (due to employment, travel, minor injuries).
- Bodybuilders, using J. Vedral's program, as a warm-up before strength training.
According to Joyce, in a week you should feel that you have become stronger, slimmer and more energetic, and in three weeks you will achieve convincing positive results. I should note that I felt slimmer after the first session. Of course, weight or volume after one lesson has not changed, but the sense of tightening of the muscles, more direct posture appeared immediately.
Then, promises Joyce, after three months of training not only you, but your friends will be amazed at the results achieved. And, finally, in six months you will not have a gram of excess fat, you will reach the ideal figure and will be happy to look at your reflection in the mirror. If you discard some of the advertising pathos of her assurances, I'm still confident that the success of the lessons on the proposed program is quite achievable.
Of course, in doing so, you must follow a certain diet, which is an integral part of the Vedral program. She describes it in great detail, but it did not seem to me to be designed for the Russian way of life, so I should only emphasize that she focuses on low-calorie foods, mainly on fruits, vegetables, cereals, low-fat fish, meat. And, like many others, advises to minimize confectionery, smoked products, alcohol ... Nothing new, everything is reasonable and useful. And I really liked Vedral's wish not to focus on scrupulous calorie counting. I agree with her that it is difficult to stick to a certain diet ironically, because we are constantly tempted by temptations like holidays, banquets, etc. She advises in this case have everything that they treat, enjoy the holiday, communicate with friends, and already tomorrow you can arrange a day off . According to her, do not deny yourself the pleasures of this kind, and live a full life. I subscribe to her words completely.
Brief explanation of the main terms in the Joyce Vedral system
Isometric stress: an exercise in which one muscle group is in tension, opposing another muscle group or hard surface. For example, sitting on a chair, press the upper part of the arm to the body, lowering the hand down to the elbow was pressed to the waist, then clench the fist and strain the bicep of the right hand as hard as possible. Start bending your arm, keeping the maximum tension in the biceps area. Continue flexing your hand until your fist rises to shoulder level. Then, while maintaining the maximum tension of the biceps, return the hand to its original position.
Note that the muscle increases in volume when the arm is bent.
Dynamic stress: conservation of compression energy in stretched muscle tissues. The use of dynamic tension is the main difference between the proposed 12-minute training program and traditional bodybuilding trainings. For example, you continue to strain the muscles as hard as possible while returning to the starting position with stretched muscle tissues. At first glance it may seem that this requirement can not be fulfilled. You can, if you apply some effort called dynamic stress.
Muscle isolation: each muscle is developed individually, separately from all others. Muscular isolation can not be achieved, for example, when walking: when you go, most of the muscles in your body are loaded at the same time, and you affect the hips, calves, shoulder girdle, buttocks, abdominal area, chest and even the back and neck. That's why walking is one of the best types of exercise for those who want to reduce the amount of fat tissue. And when you train on a system of muscle isolation, you develop only one muscle or muscle group, which inevitably leads to a change in the configuration of this part of the body.
In the next issue I will continue the story about the new program of J. Vedral and suggest starting to master the complex of exercises. Anyone wishing to join this can still prepare for classes - pick up clothes and dumbbells.