The static exercises also known as an isometry, are a form of a training at which the body practically does not move. The result is achieved at the expense of the long tension of muscle fibers. Among the main advantages of this kind of occupations there are an increased endurance, development of force and saving of time. For achievement of result it is not obligatory to visit gym or fitness club at all.
Isometric stomach exercises develop muscles of abdominal area, tighten skin and strengthen muscles. They also promote weight loss, burning fat cellulose.
Advantage of static exercises
Static or isometric exercises are the minimum movements which you do to create tension in a muscle without change of its length. Static position of a body at which the organism is in immovability, keeping body weight, is also called a statics.
These exercises are completely safe and effective. Their advantages before dynamic are reached because they:
- affect the deep muscles which are not involved in an ordinary training;
- improve blood supply of muscle tissue in hard-to-reach or undeveloped spots;
- improve flexibility of ligaments and sinews and reduce the probability of various injuries;
- during performance influence ligaments, joints, sinews, improving their working capacity;
- during the work with a muscle pay attention not to the volume, but a power factor that is important for men.
Whether you know? The statics is removed in separate group of gymnastic exercises by Alexander Zass in the 19th century. He considered that strong muscles it is more necessary, than big, but uncontrollable.
The statics is useful to the people who suffered an injury – when dynamic exercises are limited, static will provide necessary muscular loading. For a training it is not obligatory for you to have special stock or exercise machines. The training will not take a lot of time – enough 10 minutes in the morning and in the evening.
Set of exercises for a press
Before starting performance, do not forget that before the main exercises surely do warm-up for a warming up of muscles. The statics represents the complex calculated for 5–7 minutes which can be done daily. Several exercises on development of a press and strengthening of foot muscles are given below.
Legs in hanging
Legs in hanging is a popular and widespread exercise. During performance, direct and slanting muscles of a stomach and also a direct muscle of a hip are involved; at the same time all parts of a press are completely studied and back muscles which affect correctness of a bearing develop. In 2006 the Institute of physiology of the USA conducted a research of activity of muscles during performance of isometric exercises, having established that it hung on a horizontal bar in different variations – is most effective for an abdominal press. Also the spine column stretches that is good for strengthening of the musculoskeletal device.
Learn when it is better to play sports: in the morning or in the evening.
Cautions: Legs in hanging are not recommended to people with the increased arterial blood pressure, elderly and physically weakened. It is considered that it is heavy to carry out it to beginners with undeveloped muscles of a stomach. It is also necessary to consider that at the same time pulse raises therefore in the presence of diseases of a cardiovascular system the exercise can be carried out only after consultation with the doctor. Technology of performance: occupations require a horizontal bar. Having hung on outstretched arms, the athlete rejects direct legs back and takes a breath. Holds the breath and lifts them on a corner 90 °. Stops for several seconds. Then begins smooth moving of legs to a starting position. About 10 repetitions are carried out.
Features for the beginner: at once you will not manage to raise legs on a corner of 90 degrees. Therefore for convenience expand amplitude of the movement – rejecting legs farther and giving a basin up.
Whether you know? The Roman chair – the sports device for strengthening of a back and an abdominal press which is the narrow seat and an emphasis for legs established on a strong frame. Historians consider that similar devices arose in Ancient Rome; in particular, with their help the gladiators pumped up stomach muscles so that on it, without having done harm, could pass a wheel of the light chariot.
Corner on a floor
Exercise A corner on a floor is recommended to beginners as developing flexibility and mobility. At the same time muscles bark (middle part of a body), legs and hands are involved. The corner has a set of variations. During performance the arrangement of hands can be direct, or they are bent in elbows. Legs can be held straight lines, or to begin to raise.
Difficulties: if hands weak, then progress in performance of a corner stops because of limited opportunities of hands.
Technology: a starting position – sitting on a floor, legs are extended before themselves. Brushes rest against a floor. Try to raise buttocks slowly. You hold legs parallel to a floor. Performance time – 10 sec. It is desirable to increase time up to 30 seconds later. Features for the beginner: bending of legs in knees is considered a mistake, but for beginners – it is admissible. During the trainings it will be easier for you to hold legs, and you will be able to hold them normally. This isometric exercise is recommended to be alternated to power for strengthening of effect.
Important! Isometric exercises are contraindicated to people with high arterial blood pressure or diseases of heart. The muscular tension appearing during performance reduces a blood-groove, thereby increases pressure.
Static giperekstenziya
Giperekstenziya (in translation from English – reextension, restretching) has execution many options. Bark and backs is especially useful to strengthening and development of muscles. Also hips, buttocks, shins and the lower department of a backbone are involved. It can be used as warm-up for a complex on development of muscles of a back. Is also pointed warm-up at backbone pains. Giperekstenziya improves a bearing, studies a backbone and stirs up activity of back muscles.
Difficulties: during performance it is necessary to exclude sharp movements. Beginners sometimes work with big amplitude, creating excess load of a spine column.
Technology: apply the Roman chair, a fitball, other exercise machines to performance. For the Roman chair regulate height of rollers. They have to be in places of a bend of a waist and femoral area. A foot it is necessary to get under the basic lower roller.
Video: Giperektenziya static you Strain buttocks and you begin an inclination via the exercise machine. At the same time you take a deep breath. You stop when the body in relation to legs is located at an angle 60 °. You cross hands on a breast and you begin to become straight in a starting position. On rise you carry out an exhalation. Giperekstenziya consists of 3 approaches on 15 repetitions.
Features for the beginner: you should not make heavier exercise by additional weight. When performing a giperekstenziya on a fitball, legs should be rested against a firm surface.
Read a fire hydrant about advantage and technology of performance of exercise.
Classical level
The classical level belongs to the all-strengthening exercises. During performance almost all muscles are involved: chest, buttock, muscles bark and responsible for position of legs and basin and also muscle of a back and nape. All muscles involved in back department of a backbone are studied during performance. The level increases endurance of an organism. Technology: accept an emphasis lying, put hands before yourself and evenly distribute body weight. It is necessary to lean on hands and toes. Level a body in an equal straight line. In such situation it is necessary to remain of 10 seconds. The level can be carried out also on the hands bent in an elbow. The beginner is capable to hold a level 20–30 sec. If you are engaged long ago, it is possible to increase performance time up to 2 minutes.
Features for the beginner: the level needs to be carried out in the good rubberized footwear – it will help you to hold a body in direct situation. If you carry out a level on elbows, take care of elbow pieces or of a soft rug for occupations. It will secure skin against friction about a rigid surface.
Video: 5 typical mistakes in exercise a level do not raise the head up, so you strengthen load of cervical department.
Important! Classical power preparation is measured in the number of approaches. The isometry is measured only in time necessary for performance of one exercise. The complex can consist of 4–6 exercises and last in general up to 7 minutes.
Side level
Among a set of variations of a classical level it should be noted a side level. This exercise can be useful and it is recommended to those who perfectly acquired the equipment of classical option and passes to the next stage of work with muscles. During performance you level a bearing and get rid of stoop. During the training, muscles of a stomach, hands, shoulders, a back and a small pelvis are involved. Run or power exercises are developed much less muscles, than a side level.
Difficulties: the side level is contraindicated at recent fractures or injuries of joints and also at pregnancy and high pressure. Technology: points of support – a palm and an internal part of foot. For performance it is necessary to lay down sideways and to lean on an elbow. The hand forms a perpendicular in relation to a body axis. Begin to rise on an elbow, removing a trunk to the flat line from a shoulder to a foot. During performance the second hand can be put along a trunk, to grab sideways or to lift over the head. The minimum time of performance – 15 seconds, the most expedient – 1.5 min.
Features for the beginner: it is important that the body did not sag and legs were equal. Also it is not necessary to stoop.
Get acquainted with a set of exercises for elimination of stoop.
Performance of simple exercises will help you to bring a figure into a form, to increase endurance of an organism and to pump over various groups of muscles quickly and without excess expenses of time. Correctly picked up exercises and observance of the technology of performance will bring closer you to a figure of the dream.