Isometric gymnastics. What is isometric gymnastics

The date: 13.10.2019

Isometric gymnastics. A set of isometric exercises

A muscle that does not receive enough stress begins to lose its strength. However, an intense load on the muscles with a maximum contraction lasting a few seconds increases the tone of the muscle fibers and increases their blood supply. This is what isometrics is good for.

Daily isometric gymnastics allows you to keep your body in a taut state, even with a sedentary lifestyle! For city dwellers, this is a great opportunity to keep fit in the face of everyday hustle and bustle. You can perform the exercises below at any time and almost anywhere. For example, at home, in the office, in the car, during telephone conversation, while walking.

Isometric gymnastics has a lot of positive qualities:

1. saving time - time spent on training 10-20 minutes;

2. less recovery time compared to conventional training programs);

3. The system of isometric exercises allows you to develop and strengthen exactly those muscles that need it most;

4. The improvement in tone and strength achieved through isometric exercise has a longer lasting effect than from dynamic type training.

Principles of isometric training:

1. each exercise should be performed with maximum effort;

2. Perform the effort on exhalation, and do not breathe jerkily during the exercise, breathe evenly, without pauses and delays, the breath should be approximately equal to exhalation;

3. Peak voltage run 5-10 seconds;

4. between repetitions, take breaks of 30-60 seconds;

6. The object on which the force is exerted must be so strong that the possibility of any movements is obviously excluded.

Technique for performing isometric exercises.

First, start breathing rhythmically (inhale equals exhalation) to breathe - rhythmically does not mean fast. As soon as you enter the rhythm, exhale gradually make an effort and, after 5-10 seconds, gently remove it. Rest for about 30 seconds and load again. Perform 6-8 sets and rest one and a half to two minutes. Then move on to the next exercise.

Do 4-6 the first time isometric exercises gymnastics, gradually increasing to 10-12. Every 7-10 days, make a day off from classes. And the next day less to smoothly load the body.

A set of isometric exercises.

Isometric exercises to strengthen the arms and shoulder girdle

1. Raise your hands and place them with bent fingers on the table, inhale and as you exhale, gradually press your fingers on the table, as if trying to drive it into the floor. Do 5-10 seconds and then ease up. Relax and do the next repetition.

2. Bend your elbows, fingers folded into a fist and pressed with knuckles to the edge of the table. Press down on the table, trying to move it away from you.

3. slip hands under the table and the back of your hand and push up as if you were trying to lift a table.

4. Put your hands under the seat of the chair and try to lift yourself up with the chair.

5. Stand behind the chair, take it by the back from the sides and try to squeeze it first, and then stretch it like an accordion.

Isometric exercises to strengthen the legs and buttocks

1. Sit at the table, putting, put the knee, the leg lying on top, under the table and push up with this knee on the tabletop.

2. Stand on one leg, bend the other and wrap your fingers around the shin, and then try to push the leg down with force. Repeat with the other leg.

3. Sit on a chair, clasp its legs with your legs and squeeze it.

4. Sit on a chair, lift straightened legs, placing one on top of the other. lower leg lift up and lower the top down at the same time. Change legs.

5. Squeeze your buttocks, groin muscles and sphincter anus isometrically. It is performed in any position of the body. Exercise helps to improve blood circulation in the gluteal muscles: it has a beneficial effect on menstrual pain, hemorrhoids and prostate diseases.

Isometric exercises for the press

1. Put your hands behind the back of the chair and try to lean forward, overcoming the resistance of your hands.

2. Lie on your back, put your hands on the floor, straighten and lift your legs. Tighten for 5-10 seconds, rest, then raise the upper back, and stretch your arms in front of you. Look ahead. Alternate tension and relaxation, this exercise will also significantly improve digestion!

Isometric exercises for back muscles

1. Sit on a chair, lean forward and wrap your hands around the front legs of the chair. Then pull them straight up.

2. Sit on a chair, squeeze your legs and wrap your hands around your thighs closer to your knees. Now try to raise your shoulders up, bending your arms is prohibited.

Isometric chest exercises

1. While sitting, raise your bent arms horizontally so that your palms close together. Press with one hand on the other.

2. Extend your arms in front of you, bend at the elbows. Squeeze one palm into a fist, grasp the fist with the other and press one against the other.

3. Stretch your arms out in front of you and lock your fingers. With maximum effort, try to "open" the lock.

4. Stretch your arms out in front of you, palms inward. Press your palms against each other. Turn your palms outward and press again.

For the neck

1. Rest your elbows on the table and fold your palms on your forehead, try to overcome the resistance of your hands, trying to tilt your head forward. Then relax and repeat the exercise after a minute.

2. Rest your elbows on the table, tilt your head back, rest your chin on your palms and try to drop your head down.

3. Close your hands behind your neck and try to bend it forward, resist this with your neck muscles.

Isometric gymnastics will help develop vitality and increase physical strength. And do it without much time and physical costs!

Many people believe that in order to strengthen muscles, increase their strength, and in general for effective training, it is necessary to do a lot of dynamic exercises for as long as possible. However, this is not true. Therefore, below you will learn how else you can train your body without harm, fatigue and loss of time.

What are isometric exercises

Unlike the intense training that many people are used to, isometric exercises are constant pressure static muscles. That is, without changing the position of the body, you work out the muscles and tendons at all no worse than with a dynamic load, and sometimes even better. The huge advantage of this way to get stronger is that you don't have to spend a lot of time doing the exercises, and the result will be even better.

Performing exercises for the chest, back, legs or arms in dynamics, the static work of the muscles of the body does not occur constantly, and in total it can sometimes reach only 2-3 minutes. for a lesson of 1-1.5 hours. In the case of static exercises, everything is just the opposite: the time of tension of your body is equal to how much you spent on training. To work a muscle for 10 minutes, you will need a little more, given the change in position and preparation.

How to do isometric exercises

As before any workout, isometric exercises require pre-warming up or simple exercises. To do this, you can make swings with your arms, raising your shoulders, tilting to the sides, back and forth, lifting on your toes. After you feel warmth in your body, you can proceed to the lesson itself. General requirements:

Each exercise should be performed with a breath.
All efforts for resistance are applied smoothly, gradually. You can not work with sharp muscle contractions.
Up to 10 seconds are allotted for each approach, the number of approaches for one exercise is 2-3.
In general, one workout should take no more than 20 minutes.
You can train like this at least every day, alternating with dynamics.
Develop a regimen that you will practice daily.

Isometric exercises for the neck

Do isometric exercises cervical you can absolutely anywhere, even sitting in the office, which will be especially useful for those who spend most of their time in a sitting position. Static exercises for the face and neck:

Lying on your back, start pressing the back of your head on the floor.
While lying on your stomach, press your forehead on the floor.
Sitting at the table, fold your hands in front of you and rest your head on them. Press hard with your forehead.
Put your hands in the lock on the back of your head and start to push, while resisting with your head.

Isometric exercises for the back

Performing isometric exercises for the back will help not only strengthen it, but also align your posture, because gymnastics is aimed at both the rectus and the latissimus dorsi. Isometric training in several versions:

Lying on your stomach, take your hands back and press along the body or fold into a lock at the back of the head. Raise your legs and shoulders up, while tensing strongly. Freeze, count 5-6 seconds.
Starting position, as in the previous paragraph. Raise only your shoulders, legs strongly pressed to the floor.
Starting position from point 1. Tear off your legs from the floor by 10-15 cm, shoulders firmly pressed to the floor.
While standing, imitate the pressure of the fists on the hips on the sides.
The same as in paragraph 4, only the pressure is on the hips in front.

Isometric leg exercises

Like neck exercises, isometric leg exercises can be safely performed anywhere. Most of them happen standing or sitting. Isometric gymnastics for leg muscles:

Stand up straight, tense all the muscles of the legs. Do 3-4 sets of 10 seconds.
Stand with your feet shoulder-width apart, bend down and simulate extension, resisting with the thigh muscles.
A similar position, only you need, on the contrary, to try to bring your legs together.
Sitting on a chair, try to straighten your legs.
The same position, only the feet must be rested against an obstacle, for example, a wall. Try to straighten your legs.

Isometric exercises for the press

An excellent gymnastics for women at home, which will help get rid of the fat layer on the abdomen, is isometric exercises for the press. The process does not require much time at all, and the result due to such statics will not keep you waiting. No strength training can compare with these simple but effective loads:

Sit at the table, put your hands in front of you and start pressing on the tabletop, while straining your abs a lot.
Standing, begin to perform delayed crunches, count 5-6 seconds on each side.
Lying on your back, bend your knees (90 degrees) and lift your shoulder blades off the floor. In this case, it is best to stretch your hands forward.
Lying twist. At the same time, the legs are bent and stand on the floor, hands are locked behind the back of the head. On each side - 5-6 seconds in static.

Isometric hand exercises

Who does not dream of beautiful arms or shoulders. You can achieve this with the help of a power load and dumbbells, or use isometric exercises for the hands of Alexander Zass, who actually founded this unique training system and proved its effectiveness by his own example. No wonder it was also called Iron Samson”: this man could easily lift a horse on himself, and all thanks to only static loads. Favorite Zass exercises for arms and shoulders (can be performed with a rope or with a belt):

Put your hands on the doorway and start to push it apart. The muscles of the shoulders and arms will be very tense. Hold on for up to 7 seconds. Repeat 2 more sets.
Hands are wrapped in a chain and bent in front of the chest, elbows at shoulder level. With the strength of the chest, shoulders and arms, begin to break the chain, as it were.
Raise your hands with the chain above your head, and then try to spread your arms to the sides.
Position the chain behind your back, and then use your hands to try to break the chain.

Video: isometric exercises for strength development

Isometric exercises have been known to people for over a thousand years. Oriental yogis have long used static postures in their practice. The modern history of this gymnastics began at the dawn of the 20th century. Its ancestor is Alexander Zass. Isometric exercises have made the Russian athlete the strongest man in the world.

How it works

The secret of real strongmen is not in the volume of muscle mass, but in strong tendons, for the development of which a set of isometric exercises is used. A big bicep is just a big bicep. In order for a muscle to have strength, it must be supported by bone tissue. This happens only thanks to a strong tendon that makes it move. Tendons grow much more slowly than muscles and only under conditions of static stress.

During the exercise, the muscle tissue is tensed, but not stretched. This is one of the basic principles of muscle growth and strength. During the exercise, the vessels are compressed, and the cells are in a situation of oxygen starvation. As a result, they begin to work hard. As a result, muscles grow and gain strength more intensively than with dynamic exercises.

Advantages

One of the main advantages is the short training time. Ten to fifteen minutes a day will be enough.
You do not need special and expensive equipment. You can get by with hand tools.
With the help of this gymnastics, you can strengthen all muscle groups and tendons, as well as develop flexibility.
Each isometric exercise is available to perform anywhere and anytime.
Training does not increase volume, but strength in the body.
Isometric gymnastics is useful for everyone - from a person in need of rehabilitation to a high-class athlete.
Isometric exercises do not cause fatigue. They can be done daily muscle tissue no need to recover after a grueling workout.

disadvantages

On the initial stage a trainer will be required. It is important to learn how to perform the exercises correctly and not expose yourself to the risk of injury.
Isometric exercises require not only control over the position of the body, but also over breathing, mood, and the body as a whole.
The complex of these exercises cannot be independent. To achieve a real result, you must definitely engage in dynamic training.
The isometric exercise program does not develop coordination.
In contrast to dynamic training, the cells are less supplied with blood.
After this gymnastics, the muscles shorten.
People prone to high blood pressure, you should be extremely careful with this set of exercises.

Types of exercises and equipment

The system of isometric exercises is conditionally divided into three main complexes: using a bench press, traction and squats. They can also be supplemented by lifting on toes and raising the shoulders.

Isometric exercise becomes most effective when performed on an iron frame. A turret will do too. The main thing is that it should be about 1.2 m wide and 2.3 m high. This device is often available to those who are seriously involved in sports. For the rest, in the form of shells, a doorway frame, a window sill, a wall, a table and a chair, a belt or a rope are suitable.

Technique and safety rules

Before training, you need to stretch.
Watch your breathing carefully. Start the exercise only while inhaling. Breathing should be deep and calm.
Attention should be focused on the whole body.
Build strength as you do the exercise.
For beginners, it will be enough to linger in a static position for 3-5 seconds. For advanced - no more than 2-3 minutes.
Strive to do the exercise correctly from the very first workout. Retraining will take much longer than the initial setting of the technique.
If you feel a sharp pain, the exercise must be stopped. After a short pause, you can try to do the exercise again, but more smoothly and with less pressure.

Alexander Zass was recognized as the most strong man in the world, and so far no one has surpassed him. He was not a hero in the usual sense for us - 160 cm tall and no more than 80 kg of weight. The strongman built up muscle mass solely for the sake of the audience, which demanded entertainment.

The Americans called Alexander the Great Samson for his strength and began to adopt his system of exercises. The basic principles that the athlete adhered to in his training are proper breathing, muscle control, willpower and, as a result, tendon strength.

Samson's isometric exercises still underlie almost every complex of this gymnastics, and especially exercises with a chain (belt).

Bruce Lee system

Bruce Lee became a legend of his time and a role model for street boys and professional athletes. The extraordinary abilities of the actor were not achieved by training in the gym, but by using the power of static.

At the dawn of his career, Bruce Lee experienced, in his opinion, a lack of strength and endurance. He began to look for a way to fix it - he read a lot, talked with professionals, turned to bodybuilding. There are suggestions that he took Zass's isometric exercises as a basis, but this fact remains unproven. As a result, he created his own concept of training for the development of strength.

Bruce Lee's isometric exercises are available even for a beginner. Everyone is familiar with exercises such as lunges, squats, scissors, pull-ups, push-ups from the floor and walls. It is worth starting to perform them according to the rules of isometric gymnastics, and you are engaged in the Bruce Lee system.

Exercises should be performed early in the morning, because they charge you with energy for the whole day. Performed in the evening, they will not let you fall asleep.
Ventilate the room first. Deep breathing plays a significant role and accompanies each isometric exercise. Therefore, it is better if the air is clean and fresh.
During the execution of the complex, imagine that you are breathing with your skin, with every cell.
After gymnastics, take a contrast shower.

Universal set of exercises

The basis of this complex was the isometric exercises of Bruce Lee. Beginners are not recommended to stay in a static position for more than 5 seconds. Gradually, the tension time increases. After each exercise, a break of one minute is required. The minimum number of approaches is 2-3 times. Maximum - 6 times. The duration of the workout should not exceed 20 minutes.

Standing position, legs straight, head looking straight, elbows slightly bent. Hands are raised up and put pressure on the frame of the doorway.
We squat and keep the resistance with our hands to the frame. Thus, the arms are stretched upwards and seem to be repelled, and the whole body is directed downwards.
We rise on our toes. The exercise strengthens the calves, thigh muscles and buttocks.
We strengthen the neck. To do this, stand with your back to the wall, hands on the belt. Press the back of the head on a previously placed small pillow.
Repeat the previous exercise, resisting the wall with your forehead.
The elbows of the hands rest on a hard surface. The palms are connected as if for prayer and press one on the other.
Repeat the previous exercise, but the fingers provide resistance.
Hands to the sides, rest against the door frame.
Pressure on the top of the frame with one hand, then with the other. The arm is bent at the elbow.
Hands are straight. Resistance with two hands on the top of the frame.
Attach the object to the frame and pull it down with both hands.
Sitting position on the floor. The legs are slightly bent at the knees and resist the wall or door frame.

Isometric exercises at home and at work

For urban residents, a sedentary lifestyle today is a sad reality. The blessings of civilization provide us with a minimum number of movements, and the busy rhythm of life often does not leave the strength and time to visit the gym.

However, there is a way out. Isometric exercise - easy to perform even at your desk. The complex below will allow not only to stretch the muscles without leaving the computer, but also to develop and strengthen them. Calculate your strength when doing gymnastics - treat your office furniture with care!

The arms are extended and gently press with bent fingers on the table.
The arms are bent at the elbows, the palms are clenched into fists. The knuckles press down on the table.
With your palms, press on the table top from below, as if trying to tear it off.
Cross your legs. Now try to raise the tabletop with your knee.
Hands behind your back. Hugging the back of the chair, lean forward.
Bend over. Hands firmly hold the legs of the chair. Tighten up and try to lift yourself up in the chair.
Elbows on the table, palms rest on the forehead. Press your head into your hands, trying to overcome the resistance.
Elbows in the same position, palms rest on the chin. Try to keep your head down.
Hands clasp and rest in back neck. Hands tilt the head forward, the head resists.

Gymnastics for women

Many of the fair sex take up one or another set of exercises in the hope of losing weight. Isometric gymnastics can be a good helper in this matter. During muscle work, calories are actively burned. For female body this type of exercise is perfect. The body does not pump, the veins do not protrude. But the figure looks taut, elastic.

Starting position - standing. Put the straightened leg back, bend the other leg 90 degrees. Hands on the supporting limb. Repeat the same for the other leg.
Lie on your back, stretch your arms up. As you exhale, pull your chest up to the ceiling.
In the supine position, put the right foot on the left knee. Grab your left thigh with both hands and pull up.
Lying on the right side left leg lift 10-15 centimeters and hold in this position. Repeat on the other leg.
Standing, legs apart as wide as possible. Bend your knees at a 90 degree angle and hold this pose.

Most often, isometric exercises for women are used in order to improve or maintain the shape of the breasts. However, don't expect quick results. Stock up on patience. Patience, regularity and hard work are the keys to success.

Hands in front of the chest, bent at the elbows. The palms are folded as if for prayer and press each other with maximum force.
Hands in front of you, pull them forward.
Hands hold on to opposite edges of the tabletop. We are trying to bring one hand closer to the other.
Hands are clasped behind the back. You should try to raise them as high as possible.
The arms are outstretched to the sides, slightly behind the shoulders. We try to reduce the shoulder blades, pull the chest forward.
The chair is behind you with your legs at a ninety degree angle. With your arms bent at the elbows, lean on a chair.

Isometric exercises with a belt

To perform this set of exercises developed by Zass, you will need a strong medium-width belt. Its ideal length for training is two meters. You can also use rope, but it should be strong and thick enough not to slip off or dig into your palms. When using a chain, the risk of injury is also high.

Hold one end of the belt firmly with your foot. The arm is bent at the elbow and holds the other end. We pull our hand up. Repeat the same for the other hand.
Place your feet in the middle of the belt. The arms are bent at an angle of 45 degrees and hold onto the ends of the projectile. We try our best to bend our arms as much as possible.
Legs on a belt, half-bent at the knees. Hands are raised above the head and stretch up as much as possible.
Feet on the belt, arms extended in front of you. We raise our hands up.
Throw the belt over the crossbar, hands firmly holding its ends. Hands to the sides, lowered slightly below the shoulders. We pull our hands down.

Spiritual aspect of gymnastics

Body and spirit are one. Even the ancient yogis had no doubts about this. This truth has now been scientifically proven. Bringing into tone our own body, we fill the spirit with energy. By focusing attention on the bodily aspect of existence, the mind is freed and purified. Balance in the body harmonizes psychological condition. Receptivity to our body makes us receptive to the world.

For those who are far from yoga, isometric gymnastics is perfect as a practice to strengthen the body and spirit.

Good day, my dear readers, admirers and other personalities! Isometric exercises, what is it?

With this post, we open a new series of notes called “Muscle Inside”, in which throughout October, we will deal with exclusively narrow muscle issues. After studying each of the notes, you will better understand what is happening and how. (may happen) with muscles, how best to work with them and how to stimulate growth and development as much as possible. Well, we will start by revealing the topic of isometric exercises.

So, if you are tired of the classic swing, and you want to somehow diversify your workouts, then this cycle is just for you.

Muscle work: a look from the inside

Note:
All further narration on the topic of isometric exercises will be divided into subchapters.

What is isometry?

This is a type of strength training in which the angle of the joint and the length of the muscle do not change during contraction. (versus concentric or eccentric contractions called dynamic/isotonic movements). Isometrics means that the athlete is in static positions/postures, it does not manifest itself through dynamics/range of motion.

Isometric exercise is a form of exercise that involves static contraction of a muscle with no apparent movement along the angle of the joint. The term "isometric" combines the words "isos" (equal) and "metria" (measurement), which means that in these exercises the length of the muscle and the angle of the joint do not change, although the force of compression may vary. This is in contrast to isotonic contractions, in which the contraction force does not change, but the length of the muscles and the angle of the joint change.

Resistance in isometric exercises is usually associated with muscle contraction under the action of:

own weight of the body or the earth;
structural elements (e.g. putting pressure on a wall);
free weights, machines/mechanisms or elastic equipment (e.g. ribbons);
push type equipment.

Types of muscle contractions

We have already dealt with this topic in detail in the corresponding note ], so we will only remind ourselves of the main points. And as an example, let's take the exercise -.

Here are the contractions of the biceps brachii muscle subject to the technique of performing the exercise:

concentric - bending the arm towards oneself: the length of the muscle decreases, muscle strength is greater than resistance;
eccentric - extension of the arm away from oneself: the muscle lengthens, muscle strength is less than resistance;
isometric / static - holding the dumbbell in outstretched hand: muscle contraction without change in length, muscle strength corresponds to resistance.

In the picture version, these three types of abbreviations, for a specific example, represent such a picture.

In terms of contractile moments, it is important to understand the following - the slower you perform the exercise, the more difficult it is for the muscles. Deceleration of speed improves the concentric and eccentric effects, which allows for optimal muscle contraction.

Note:
A slow exercise approach may be particularly effective in increasing muscle mass/strength development in girls. Those. the emphasis is not on increasing the weight of the burden, but on the duration of the muscle being under load.

Mechanisms of muscle contraction. Comparison of isometric and isotonic contractions

Muscle contraction is based on muscle fiber twitching (MF) - the mechanical response of an individual MF, individual motor block or the entire muscle to a single action potential. The motor block consists of a motor neuron and all the m.v. that it innervates.

In response to a stimulus, the fiber contracts, in which case the twitch is divided into several phases.

latency period. Represents a delay of several milliseconds between the action potential and the onset of contraction and reflects the time for communication between excitation and contraction;
contraction phase. Begins at the end of the latency period and ends when muscle tension reaches its peak (voltage = force expressed in grams);
relaxation phase. The time between peak voltage and the end of compression when the voltage returns to zero.

Visually, all three phases represent the following picture:

One feature of muscle twitching is its reproducibility. Repeated stimulation produces convulsions of the same size and shape. Although muscle twitches are reproducible, spasms between muscles and muscle fibers can vary. This is due to differences in the size of m.w. and differences in fiber contraction speed.

Isometric twitching (IP) occurs when the load (strength of opposite contraction) greater than the contraction force of the muscle, the latter creates tension when it contracts but does not contract. PI is measured while holding the muscle in a stationary state by fixing the tension that develops during such a contraction. The rise and fall of voltage forms a bell-shaped curve.

Isotonic jerks occur when the force of muscle contraction is at least equal to the load, so that the muscle shortens. Isotonic twitching is measured by attaching the muscle to a moving load. The tension curve of an isotonic twitch forms a plateau during which the force or tension is constant.

The tension curve caused by isotonic twitching will look different depending on the load on the muscle. The larger it is, the higher the plateau, and the longer the delay between stimuli and the onset of muscle contraction/shortening. When the load exceeds the amount of force the muscle can generate, the results of an isometric twitch are always the same size and shape.

Visual process of isotonic (with constantly increasing load) and isometric contractions are presented in the following graph.

During isometric contraction, the contractile component of the muscle (sarcomeres) shortens, but the total length of the fibers does not change. This is because parts of the muscle do not generate force, but passively transfer the contraction force to the ends of the muscle stretch. This is the part of the muscle called the sequential elastic component.

Note:
This laboratory description of isotonic contraction is a simplification of what actually happens in our body. When a person shifts a load, the muscles are constantly “changing” based on the position of the bones, and the CNS regulates the tension generated to ensure that the muscles generate the appropriate force.

What are the benefits of isometrics?

Did you know that the athletes of the golden era of bodybuilding (e.g. Frank Zane, Arnold Schwarzenegger) paid a lot of attention to isometric exercises in their training. They adopted this approach from their predecessors (Steve Reeves), and all because isometry can provide the following advantages:

the body is able to activate almost all available motor units that are not “turned on” during normal dynamic training;
thickening”/improving the efficiency of interaction between the central nervous system and muscles, the ability to recruit (according to research data, on average 5% ) more m.v.;
inertial (even after the completion of the isometric training program) increase in static muscle strength;
muscle rehabilitation after an injury - providing a restorative effect when they are “imposed” on the injured region;
lowering blood pressure;
increased flexibility;
more advantageous type of muscles when posing.

How to work with isometrics? golden rules for training

An important point in obtaining desired effects for muscles when working with isometrics is to comply with the following rules:

isometric exercises actively affect the athlete's central nervous system, so the mode of conducting such sessions should be limited, for example, 2-3 once a week for 8-10 minutes per session, average time to hold a static position 10-60 sec., depending on the exercise;
studies show that when performing isometric exercises, it is not at all necessary to create in the muscle in each approach 100% effort, the maximum voluntary reduction will suffice. You can also benefit from working with 60-80% from maximum effort;
while holding static, do not lock your breath. Inhalations / exhalations should be infrequent, deep and produced by the lower abdomen;
research shows that changing angles when doing isometrics increases muscle strength. Thus, one should not only include different exercises in isometric PT, but also change the angles of muscle “attack”: position the arm (on the example of a static exercise with a dumbbell for biceps) from different angles 45, 90, 120 ;
lengthen each subsequent set of isometrics, i.e. do the first set on 10 sec, second on 15 , third on 20 = 1 a week. The starting point of the second week will already be 15 sec. This tactic will allow you to quickly develop muscle strength.

So, we have analyzed all the theoretical points and smoothly approached the practice and now we will find out.

Isometric exercises. What are they?

We will not make life difficult for ourselves and for you by giving a descriptive part for each exercise. The poses are all clear, so it would be most advisable to bring them in a prefabricated picture version.

No. 1. Top 5 Full Body Isometric Bodyweight Exercises

The list looks like this:

plank on outstretched arms;
warrior exercise;
pulling up and holding at the top point;
holding on the weight of opposite arms and legs;
folding knife with a fulcrum on a fitball / bench.

No. 2. Top 5 Isometric Bodyweight Lowering Exercises

The list looks like this:

static lunge;
chair against the wall
bridge with 2 support points;
holding position lifting on toes;
keeping straight legs lying on the floor.

No. 3. Top 5 isometric exercises with shells (option for the hall)

The list looks like this:

holding a corner in squats in Smith;
keeping straight legs in sitting extensions;
holding hands with dumbbells at the sides;
holding the bottom position in push-ups on the uneven bars;
holding straight legs with a dumbbell in the reverse hyperextension exercise.

Agree, when you have a ready-made training program on hand, it argues every now and then, and the result comes much faster. Therefore, further we will present a ready-made scheme, an isometric complex, which can be carried out immediately immediately after strength training.

Afterword

New month, new “Muscle Inside” cycle and unused interesting topic isometric exercises. Today we got acquainted with the static method of influencing the muscles. Should they bother? No, it's not worth it! But to include in your training program and practice, like a month or two, definitely yes. Let's practice!

That's all for now, thank you for devoting this time to your development. See you soon!

PS: Do you do static in the gym? Maybe at home?

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

With respect and gratitude, Dmitry Protasov.

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Training in isometric mode with a mandatory positive effect will typically complement your favorite sports activities. A detailed mechanism of influence, benefits for the functional systems of the body and the proposed home complex will help to form an idea and achieve the desired result in practice.

Affordable and effective isometric exercises

The not too high popularity of isometric (static) movements, as a means of training, is associated with the desire of people to constantly be in dynamics. But, in terms of impact on the body, static in the classroom physical activity may even be more efficient. Such actions are one of the best options to acquire the desired body shape and contours of the relief at home.

What mechanism of influence

Movements of a static nature are those during which the muscular apparatus does not contract, but comes into tone. Thus, there is a rather large load on the developed areas of the body.

The secret of such actions is their accentuated primary strengthening of the tendon-ligamentous apparatus. A significant increase in muscle mass, while it does not occur, but in the process of work they become more elastic and stronger.

Focusing on the mechanism of work in a static mode, it is worth paying attention to the fact that the strength in the muscles develops not due to its growth, but due to its strengthening on bone tissue, through the tendons, which contributes to the movement. It is tension without muscle contraction that most intensively contributes to this process.

Performing a load in a similar mode, blood vessels and cells are compressed in the body, which provokes oxygen starvation. To compensate for the oxygen debt, they begin to work hard. This is the main mechanism for increasing the power capabilities in the work of a static nature.

Useful properties and prohibitions

The tension at which the muscles do not contract is as natural to humans as the dynamics. For example, the spine is characterized by a constant static load, because the muscles along its entire length are designed to constantly maintain the vertebrae in good shape.

The beneficial effects of such a regime are expressed in the following aspects:

Red (hardy) fibers of the muscular apparatus are loaded, which most actively contribute to the release of energy from fats.
White (speed-strength) fibers are actively involved, which has positive influence to strengthen the musculoskeletal system and the optimal increase in body relief and human strength capabilities.

First of all, isometric exercises are used to strengthen joints, tendons, ligaments, and also help to increase the elasticity of the last two. They demonstrate themselves well in the fight against excess weight, as well as in order to give relief to the body.

Stress on cardiovascular system, when using complexes without contractions of the musculoskeletal system is quite large, so such exercises are not recommended for people suffering from diseases in this area.

Advantages

Exercises in static mode have a number of advantages over dynamic mode:

The adaptive effect is achieved due to short-term loads. Just 10-15 minutes a day is enough to see results in no time.
There is no need for additional inventory and equipment, you can get by with improvised means for additional weights.
Such complexes help to achieve an increase in strength capabilities, along with an improvement in joint mobility.
Exercises of a static kind are available for use in almost any place of stay.
Both people in need of rehabilitation measures and qualified athletes can benefit from the implementation.
Isometric exercises practically do not cause fatigue. You can do them every day, because musculoskeletal system does not need long recovery after their application.

These are just a few positive aspects complexes of this nature. In fact, there are many more of them, and you can feel them on yourself after the first lessons.

Difficulties

Like all other means of sports activity, static ones have their own nuances that can be attributed to minor difficulties.

Initial classes require qualified assistance from a trainer, since independent first steps can increase the risk of injury.
During execution, it is necessary to control not only the sensations in the body, but also the correctness of the respiratory phases, which complicates the task.
Complexes must be supplemented with dynamic work in order to achieve a real result.
Compared with dynamic loads, isometric exercises in the complex, at least provide tissues with oxygen.

These difficulties should not be an obstacle to application, as they are only small barriers, overcoming which will only increase the result.

Training features

Each type of training requires compliance with certain rules that will accelerate the effect and protect against injuries.

Performing loads without stretching the muscles, you must:

do a quality warm-up () before the main part to warm up the musculoskeletal system;
monitor breathing, which should be deep and calm;
concentrate as much as possible on the tension in the body;
increase the tension gradually: from repetition to repetition;
it will be enough for beginners to hold the corresponding posture for 10-15 seconds, for experienced athletes - 2-3 minutes;
to comply with correct technique already from the first repetitions;
follow up painful sensations, the appearance of which is a signal for a temporary or long-term cessation of work.

Bruce Lee system

The legendary personality of this man is deeply respected. He is known not only for his film career, but also for his achievements in the sports field. Bruce Lee's isometric exercises have gained popularity among athletes.

To use them, you need a stable device that cannot be moved, but such a desire should be present throughout the entire workout.

Basics of Bruce Lee's statics:

Press the bar from a position when it is at the level of the chin and slightly below the level of the outstretched arms. It is necessary to press on the crossbar with maximum effort.
Raises on the fingers from two positions of the crossbar (at waist level and above the shoulders). Rising up on your toes and grasping with a wide grip, you need to press on it.
Squats. The crossbar is set in such a way that you can lean on your shoulders and arms in a squat position. Perform upward pressure on it.
Shrugs. () The crossbar is fixed at the level of the lowered hands. Grasping with a wide grip, do pressure with the help of the neck and shoulders, the legs are practically not involved.
. The crossbar is located below the knee joints. Hands in a wide grip, back straight. Perform traction, similar to the classic.
Incomplete squats. The bar is fixed below shoulder level. Perform sit-ups under it, with an emphasis on the shoulders and arms and maximum effort up.

All actions are performed within 6-12s, depending on the possibilities, and only one approach is needed.

The emphasis in this complex is placed, in many respects, on volitional efforts, thus hardening the psychological sphere of those who practice.

The universal and unique training system of Bruce Lee combined strengths martial arts and actions in statics, and this is his genius.

Complex of statics at home

During static work, physical improvement occurs in almost all lankas of the body. There are various complexes to perform at home.

For upper limbs:

Biceps. You will need a belt, one end of which remains in the hand, and the other is clamped by the foot. elbow joint bend to an angle of 90 ° and try to stretch the belt with force. Maintain tension for 20-30 seconds and relax the muscle. ()
Triceps. Take a kneeling position in front of a stool. Set your fists on it with the edges of your palms down. Apply pressure to the surface with maximum force. ()

For chest:

Standing, bend your arms at the elbows in front of your chest and rest your palms on one another. Press with your hands first to the floor of the force, then as much as possible.

For the back:

Stand with both feet on the rope, taking its ends in your hands. Bend forward, arching your back and pull the rope up at the same time.
Lie on your stomach on a hard surface, hands behind your head. Rise up and bend as much as possible in the lumbar region.

For the stomach:

Lie on your back, bend your legs and rest your feet on the floor. Raise the shoulder blades, stretch the arms forward. Feel the tension in the press.

Standing with legs slightly bent knee joints. In the hands of an additional burden (dumbbell, water bottle). Tilt forward, arms down, one leg stretched up, straightened. Hold the position for a few seconds, then change legs.

Quite popular among this kind of techniques at home today is the bar in various variations (classic, side). Her goal is the press, chest, shoulders and triceps ().

Leaning on the forearms and toes in the classic version, or with the palm of a straight hand and the outer part of the foot in the side version, a person strains almost the entire body, which helps to achieve a deep training effect.

It is important to remember that the quality of the training will also depend on the warm-up, because it is necessary to "tune" the breathing and promote adequate "working out" of the musculoskeletal system.

Completion of the main complex requires a hitch (), or rather stretch marks, which will activate the rapid recovery of the body after exertion.

To build a static training system rationally, you must adhere to the following recommendations:

Fix with a stopwatch the amount of time that managed to maintain the pose. It is desirable that with each subsequent execution this indicator increases by 5-10s.
Movement should cause a burning sensation in tensed muscles. If it is impossible to endure it, it is worth stopping.
For beginners, one repetition of the proposed movements will be enough. With the growth of preparedness, the number of approaches should increase.
Rest between sets and new positions should not go beyond 30-35s.
After mastering the proposed positions, you can experiment with their other variations by changing the angles of inclination, the value extra weight etc.
The combination of statics with other modes of operation will be relevant.

Compliance with rational technique of action and guidelines about working in this mode will help to quickly reset excess weight, strengthen the muscular apparatus, develop strength qualities and endurance, isometric exercises are used for these purposes.

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