How to properly perform isometric exercises and what are the benefits of them? Isometric gymnastics - what is it and how to do it.

The date: 13.10.2019

As well as a complex of stretch marks, isometric gymnastics can be no less useful for patients with muscular dystrophy, being a complex of static exercises. And its biggest advantage is that it does not injure the muscles in the way that often happens with dynamic exercises. Let's see what its essence is. The term "isometrics" comes from two ancient Greek words: "equal" (iso) and "size" (metric). It is noteworthy that during the time of the Roman Empire, isometrics was the secret of the combat training of the legions. In this way, isometric exercises- this is a special type of strength training, in which muscle tension is achieved without movement of the parts of the body involved in the exercise, that is, statically. Therefore, in these workouts, the angle and length of the muscle do not change during contraction, which means that the meaning of the exercises is aimed at self-resistance. For a better understanding of the logic of isometrics, remember the following axioms and postulates of the theory of isometric exercises:

1. Muscles are attached to bones with tendons. It is the tendons that set them in motion when contracted or stretched.

2. Muscle growth is provided by the creation of new muscle tissue, and not through the compaction of the existing one.

3. To fully engage the newly created muscles, you need to build tendons.

4. Unlike muscles that grow during the recovery period after grueling training, tendons grow due to static stress.

5. Muscles are much weaker than tendons, so less force is needed to tighten them.

6. Tendons take longer to build up than muscle tissue.

7. Dynamic exercises in several sets with repetitions, basically train only the muscles, since the tension in the dynamics is not enough for the growth of the tendons.

8. Tendons need continuous tension in training to grow. Isometric exercises are the most effective way to train the tendons, and therefore, the development of true human strength.

Benefits of isometric gymnastics:

1. The workout takes about 15 minutes. This is a huge time saver!

2. No special equipment needed.

3. Exercises can be carried out directly at the workplace.

4. There are different isometric exercises for each part of the body.

5. Various exercises can prepare you for certain activities.

6. Such exercises are available to everyone - from a person undergoing rehabilitation after an injury to a professional athlete who develops special muscle strength to prepare for competitions.

7. In statics, energy is not spent on fatigue-inducing movement, but only on tension, which allows you to achieve the greatest strength.

8. Isometrics increase flexibility.

9. The probability of injury when performing static exercises is much lower than dynamic ones.

10. Isometric gymnastics allows you to burn the fat layer covering the muscle fibers.

Disadvantages of isometric exercises:

1. If the exercises are performed incorrectly, there is a small, but still risk of injury and jumps in blood pressure.

2. It takes time to learn how to use isometrics correctly (but it's worth it!).

3. Isometric technique is not mindless pushing or squeezing a static object, your attitude and ability to take control of your body, muscles and breathing is very important here.

Isometric gymnastics rules:

So, if you decide to start practicing isometrics, you need to know certain rules. They will make your workouts as effective as possible.

1. The body is not a set of individual muscles, but a single organism. Learn to respect and understand your body.

2. Start doing isometric exercises while inhaling.

3. Keep calm breathing. If it doesn't work, stop, rest and repeat.

4. The wave of force must cover your entire body, only then can you achieve a strengthening of the relationship of muscle-tendon-bone.

5. The most basic thing to start strengthening the tendons is a preliminary warm-up. It will avoid any injury to the muscles and joints.

6. Do exercises with increasing strength: first apply minimal force, and then gradually increase it.

7. Don't rush! Maximum effort should come naturally. Start with a few seconds per approach and increase the time gradually.

8. Listen to your body throughout the process to know when to stop.

9. Perform static exercises correctly from the very beginning, as it will be very difficult to relearn later.

10. Use natural exercises and positions.

11. Learn to control the body and choose the right muscle, increasing strength.

12. If any exercise causes pain, try to determine its source and do not do this exercise for several days. Then you can try again.

13. Rest your muscles between exercises as you feel.

Here are some of the most common isometric exercises:

1) Sit on the floor, bend one leg at the knee. Strongly tighten the thigh muscles of the straight leg. After 6 sec. relax slowly and then repeat the exercise. Gradually increase the tension time to 15 seconds. Then repeat it on the other leg;

2) Standing in the doorway, put your hands on the loot, and try your best to enlarge the doorway;

3) Stand facing the wall, resting your hands on it. Now try your best to move the wall;

4) Clasping your hands in the lock, stretch them out in front of you. And now, with maximum tension, try to disconnect your hands;

5) Sit on a chair and put your hands under the seat. Try lifting a chair with you;

6) Sitting straight, place your hands in front of you so that the palms touch. And now for 5-6 seconds. push your hands against each other;

7) Sit up straight in a chair, put your hands on the back of your neck and try to bend it. In this case, it is necessary to provide maximum resistance to the muscles of the neck;

8) Grasp the back of the chair from behind. Try to compress it first, and then stretch it;

9) Pull a towel under your chin. Now try to lower your head, overcoming the resistance of the towel;

10) Stand on your toes, taking a deep breath. And while exhaling, lower yourself on your heels, giving yourself maximum resistance;

11) Without holding your breath, pull in your stomach with maximum effort. Stay like this for about 6 seconds, and then repeat the movement.

1) With your foot, firmly hold one end of the tourniquet. The arm is bent at the elbow and holds the other end. We pull our hand up. Repeat the same for the other hand.

2) Put your feet in the middle of the tourniquet. 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.

3) Legs on the tourniquet, half-bent at the knees. Hands are raised above the head and stretch up as much as possible.

4) Legs on the tourniquet, arms extended in front of you. We raise our hands up. Throw the tourniquet on the crossbar, hands firmly hold its ends. Hands to the sides, lowered slightly below the shoulders. We pull our hands down.

Very effective complex isometric exercises is a specially designed set of micro-exercises developed by Dr. I.A. Borshchenko and aimed mainly at strengthening the back muscles, which is especially important for patients with muscular dystrophy.

Isometric gymnastics by Dr. Borshchenko is aimed at training all three sections of the spine, as well as all large joints: cervical, thoracic, lumbar, shoulder and elbow joints, hip, knee and joints associated with the hands and lower leg.

This gymnastics helps to train the necessary muscles while not overloading or destroying the joints. Here, muscles are simultaneously tensed, muscle fibers, joint capsules are trained, but there is no movement in the joint itself. Isometric gymnastics is saving in relation to intervertebral discs, joints and all structures, not only of the spine, but also of any joint to which it is applied. Gymnastics includes a combination of simple and important exercises. This makes it possible to use it both as a preventive technique and as direct treatment at various diseases musculoskeletal system.

Basic rules of gymnastics Borshchenko:

each exercise must be done very quickly. It should not take more than six seconds. In general, the whole gymnastics will take you about half an hour. This is with preparation, warm-up and restoration of breathing.
exercises should be performed almost without interruption, you can stop for only a few seconds.
we constantly keep our muscles in tension, remember that we want everything to be smooth, in general it is necessary to forget about sharpness.
Dr. Borshchenko's isometric gymnastics implies huge resistance, you must strain during training and exercises must be performed with the expenditure of energy and strength.

if you want to achieve the desired results, then you will need to find time every day for your studies. Can't be interrupted.

However, it should be remembered that any overstrain for patients with muscular dystrophy is unacceptable, so we do all the exercises until the first fatigue and taking into account the characteristics of our condition (the condition of your child). Exercises are recommended to be performed in the morning, an hour before meals, and after training, take a contrast shower (end and start with warm water).

If all of the above recommendations are followed, after 2-3 weeks of admission you will be able to observe certain results; the joints will develop, the load on the back will decrease, discomfort in the spine and joints, if any, will disappear.

Summing up, we can say that isometric gymnastics trains tendons, muscles, develops joints, supports the lungs, improves mood through the harmonization of body and spirit. And all of these aspects are extremely important for patients as an element of maintenance therapy.

Isometric exercises have been known to mankind for a long time. Oriental yogis used static postures and continue to do so in practice. Alexander Zass is considered the founder of this type of gymnastics. According to the famous athlete, it was these classes that turned him into such a strong person.

What are isometric exercises?

Far from volume muscle mass is main reason strength: where greater value have strong tendons. Isometric exercises are aimed at their development. After all, if the large biceps does not rely on bone tissue, its size does not matter. Unlike muscle mass, the tendon grows much more slowly and only when subjected to static stress.

The meaning of isometric exercises lies in the tension of muscle tissue, but not its stretching. This is the reason for the increase in strength. During exercise, the walls of blood vessels are compressed, as a result of which the cells begin to experience oxygen starvation, which makes them work actively.

The advantages of the complex are:

short training time
no need for expensive equipment;
development of flexibility;
the ability to perform anywhere.

In addition, exercise does not cause fatigue, which cannot be said about other sports loads. Muscle does not need a certain amount of time to recover, which means that you can perform such exercises every day.

The disadvantages of static loads include the need to control the entire body in order to achieve the desired results. Such training will have to be combined with dynamic loads.

Important! Initially, you need the support of a trainer who will teach you how to do the exercises correctly.

A set of isometric exercises

Features of the complex of isometric exercises are as follows:

before starting an isometric workout, it is worth doing a stretch that will prepare the muscles and tendons for the upcoming physical exertion;
it is important to monitor your own breathing in the process of exercising - each exercise begins on inspiration;
control over the whole body is also important;
in the course of isometric exercises, it is necessary to increase the load on the muscles and tendons;
at first, 3-5 seconds are enough to hold in one position, then the time increases to 3 minutes;
the correct technique for performing isometric exercises at home is the key to high efficiency;
if there is pain in the muscles or tendons, malaise, the session should be stopped immediately.

Isometric exercises by Alexander Zass

Until now, the isometric exercises of this great athlete are the basis for each complex of this type of gymnastics. For his training, Alexander Zass used a strong chain, but it can be replaced with another thing, such as a belt.

Here are some isometric exercises according to the Zass system:

the chain is taken at the level chest, you need to try to break it by stretching in opposite directions with both hands;
the inventory is wound up behind the back of the head, efforts are made, as in the previous exercise;
the chain is stretched behind the back, you need to stretch it, trying to stretch your arms forward;
one end of the chain outstretched hand from below, the other - bent at the elbow from above, you need to try to break it;
emphasis lying on the floor, the chain must be stretched behind the neck, the ends placed in the palms, exercises are performed, like push-ups with upward direction;
legs bent, the athlete tries to break the chain through the thigh.

The curriculum consists of physical activity on the different groups muscles.

Bruce Lee Isometric Exercises

Another legend of his time is Bruce Lee. This role model for the boys in the yard is considered not only a talented actor, but also a real strongman. He developed his strength through static training.

According to Bruce Lee, classes should be started early in the morning, because this is the only way to recharge your batteries and energy for the whole day. If you train in the evening, sleep problems may begin. Bruce Lee also recommends airing the room in which classes will be held each time. Since breathing plays an important role in isometric exercises, the air must be clean and enriched with oxygen. The recommended number of approaches is 2-6 times, depending on the skills. After each exercise, it is advisable to take a break for a minute to give the muscles a rest.

Below is a set of isometric exercises according to the method of Bruce Lee. A few seconds are enough for each of them:

standing straight, apply pressure on the upper part of the doorway frame, while the elbows are slightly bent, the legs are straightened, and the gaze is directed straight;
without stopping the pressure on the frame, sit down;
pull up on toes, which strengthens the calves, thighs and buttocks;
stand up straight, with your back to the wall, place your hands on your belt, put pressure on the wall with the back of your head (you can use a small pillow);
turn around facing the wall, similarly to the back of the head, apply forehead pressure for several seconds;
press your hands on the side of the doorway;
sit on the floor, bend your knees a little and resist the wall.

Isometric exercises Anokhin "Volitional gymnastics"

Anokhin's isometric exercises "Volitional gymnastics" strengthen the body and build strength. Such training helps to get rid of a big belly, remove stoop, eliminate back pain, which often accompanies people leading a sedentary lifestyle. And all thanks to static loads.

To align your posture, you must perform the following exercises:

arms are spread out to the sides, the shoulder blades are brought together, making efforts, the back bends;
sitting on a chair, the hands are brought back and concentrated on the lower back, the back bends;
hands closed in the castle are retracted.

For the back, Anokhin developed the following set of exercises:

from a standing position: hands on hips, the body leans back, and then sharply leans forward, at the same time one leg is bent at the knee;
lying on the floor: legs slightly bent at the knees, shoulders slightly off the surface, while straining the abdominal muscles;
from a standing position: the pelvis is slightly retracted, the knees are bent, forming an angle of 90 degrees, the back is bent, the hands are on the belt, then the legs are straightened, and the back remains in tension for some more time;
hands are connected behind the lock and rise to the shoulder blades;
palms rest on the forehead, the head leans forward, trying to overcome the resistance.

These exercises provide prevention of osteochondrosis, which often accompanies people leading a sedentary lifestyle.

On a note! There are also special leg workouts developed by Anokhin. They consist of squatting on toes while holding on to a chair. The back is kept straight. You can rise on your toes near the chair, straining your calves with force. Such exercises will strengthen the muscles of the buttocks and relieve the legs from fatigue.

Video: isometric exercises at home

Static loads can be carried out at home. It is enough to master the technique and master the features of this type of gymnastics. How to do this in practice is shown in the video, which clearly shows workouts at home.

Good day, dear readers!

Did you think that you could pull iron all your life? Well, of course! Only now your spine for some reason decided differently: someone has osteochondrosis, someone has a hernia. Friends, do not be discouraged - there is a way out! These are isometric exercises that will make your muscles strong and not hurt your back. Moreover, they will improve your posture, reduce headaches, tighten your stomach. If the doctor pronounced a sentence: “osteochondrosis cervical spine”, etc., then this article is for you.

The peculiarity of isometric exercises is that the force is applied to an object that does not move, and thus the muscles do not contract, there is no movement in the joints. Anyone can do such static exercises - the main thing is to tighten the muscles. If you have excess weight or mobility is limited, then you can safely start playing sports. This option will not harm you, but it is important that your blood pressure is normal.

Workouts at home

You can perform exercises anywhere and without special simulators: at home, in the office, and while driving, and in public transport. But it is best to practice at home, secluded from relatives for the duration of the workout, or visit gym. If you choose to study at home, then you only need 15 minutes a day! So no difficulties, you just have to make a CHOICE aside healthy lifestyle life, a beautiful and healthy body.

Isometric exercises are recognized all over the world. Athletes can improve their performance by including them in their training and building the strength of those muscles that are of paramount importance to them.

Exercises are divided into three groups:

Bench press (position at the level of the chin; at the level of the eyes; 3-5 cm below the fully extended arm).
Pull (knee level, hip level, waist level)
Squat (squat, half squat, quarter squat).

They are performed with a maximum voltage of 6 seconds. The muscles should be so tight that there is no movement in the joint. To restore breathing, pause 45-60 seconds. A series of exercises can be repeated 2-3 times. You can practice daily.

Physical education at work

Making an isometric complex at work:

Exercise 1 "Raising yourself." We try to raise what we ourselves sit on (gradually).
Or a variant with weights (just kidding)

Exercise 2 "Press the seat." We place our legs under the seat and press it into the floor with our hands.

Exercise 3 "Push back." Sitting position, press the shoulder blades on the back of our seat.

Exercise 4 "Raise the table." We are making an effort to raise our desktop.

Exercise 5 "Press on the table." Press your elbows on the table.

Exercise 6 "Close-bring your knees." Sitting, we try to move our knees with our hands, while our legs resist, and vice versa, we try to push our knees apart with our hands, and bring our legs together.

Exercise 7 "Reaction of the palms." We press the palm of one hand on the other.

Once you have grasped the principle, you can easily adapt the exercises to your work area or practice them at home.

"Volitional gymnastics" Anokhin

At the beginning of the 20th century, the system of Dr. Anokhin A.K. became widely known. "Volitional gymnastics". Anokhin gave a new principle of performance: exercises imitate overcoming resistance and are performed only by tension of specific muscle groups.

Anokhin's system is not outdated today. You train to tense and relax the corresponding muscles, and this is useful not only in sports, but also in normal physical work.

The course is designed for three months. If you do the exercises, following these recommendations, you will not recognize yourself soon! You will feel strength in your muscles. Movement will become easy and confident. The result depends primarily on motivation and adherence to the regimen.

No. 1. Bending the arms at the elbows from the side. 10 times in the morning. In the evening 5-10 times.
Stand straight. Legs together ("soldier's stance"). Head straight. Chest forward. Stretch your arms out to the sides at shoulder height. Squeeze your hand tightly into a fist. The palms are turned up. Strongly straining the muscles, bend your elbows, leaving the whole body motionless and not lowering your elbows.

No. 2. Mixing and dilution of hands. 10 times in the morning. In the evening 5 to 10 times.
The stand is the same. The legs are slightly apart. The body is slightly bent at the back. Stretch your hands, tightly clenched into fists, forward. Then, strongly straining the muscles, spread your arms to the sides, not letting them go down. Spreading to the sides, again reduce in front of you, etc.

Number 3. Raising the legs lying in turn. 10 times in the morning. In the evening 5 to 10 times.
Lie down on a couch, bed, or floor. Head straight, no pillows. The body, legs and head should be on the same plane. Hands behind head. You firmly hold on to the back of the couch, bed or rest against them. Keeping the whole body immobile (without raising your head), quickly and intensely raise your right leg, but not to a height perpendicular to the body, but only to an acute angle, a little more than 45 degrees. Then this leg slowly lowers (but does not fall, but tensely) and at the same time the lying leg rises. During movements, the legs do not fall at all, but are in the air, alternating in movements. The legs must be kept very tense. Breathing is even and calm. Remember that you can not delay him even for a second.

No. 4. Squat. 10 times in the morning. In the evening 5-10 times.
Grasp the back of a chair with your hands or place your hands on your hips. Straighten your back well. Toes apart. Heels together. Head straight. Chest forward. Squat down slowly with tension. Heels must be together, knees wide apart. Back straight. The lower back should be arched when squatting. You need to squat so low that your hips touch the Achilles tendon.

You should straighten up, strongly straining your muscles, as if you are lifting a large weight on your shoulders. You should not fall on your feet, but stay on your toes all the time.
Breathing: when squatting - exhale, when lifting - inhale.

No. 5. Raising your arms up, to the sides. 10 times in the morning. In the evening 5-10 times.
Stand straight. Legs apart. Head a little up, stretch your arms as wide as possible to the sides. Fists tightly clench with palms up. Chest forward. Then, strongly straining the muscles, as if you want to lift a big weight up, raise your arms straight up, without bending at the elbows. The whole body is motionless.

Raise them up, stretch them out, and then lower them down again to shoulder height. When lowering, you feel as if you want to bend something heavy under you, etc.
Breathing: when lifting - exhale, when lowering - inhale. By doing these 5 exercises in the morning and in the evening for 2 weeks, you will add the following exercise number 6 in the third week, and during the third week you will already do 6 numbers (exercises) in the morning and in the evening.

No. 6. Fit. In the morning (at the beginning 5 times) - 10 times. In the evening - 5 times. Rest your toes and palms on the floor. The body, legs and head should be straight, at all times the exercises should be in one straight line. The legs are slightly apart.

Then, keeping the whole body in tension, bend your arms at the elbows and lower them down to the floor. Do not touch the floor with your knees, or your stomach, or your chest. When bending, keep your elbows at your sides, and not spread apart. Once down, you begin to rise again, but do not forget to keep your legs and body straight. The whole body is in tension. Stronger ones do not rely on the palm, but on spread fingers. This exercise is extremely powerful.

After a week, add exercise No. 7, during the fourth week you do 7 exercises (Nos. 1-7).

No. 7. Flexion of the brushes. 10 times in the morning. In the evening 5-10.
Stand straight. Legs together. Head and chest straight ahead. The arms are extended completely straight to the sides. Fists tightly clenched. Palms down. Then, keeping the whole arm straight, motionlessly bend the brushes down and up, strongly straining and feeling as if you want to press something heavy down or tear it up. At the same time, when, for example, the right hand lowers the hand, the left hand raises it at that time. Elbows should not be bent. The whole body and legs are motionless. Breathing is even and calm, without delay.

After the fourth week, add exercise number 8 and during the fifth week do eight exercises (#1-8).

No. 8. Flexion of the body (lying down). 10 times in the morning. In the evening 5-10 times.
Lie down on the floor, bed or couch. Under the head - nothing, legs a little to the sides. Cross your arms over your chest. Then, leaving the lower part of the body and legs completely motionless, raise your head and chest as if you want to reach your stomach with your chin, and the whole body to the left of the dotted line should not even move and lies tightly on the plane.

Only the head and upper body rise slightly upward, then slowly lower. When lifting, you feel as if you want to lift a load on your chest.
I repeat: the legs should not rise and move at all. For the first time, they can be placed under a closet or chest of drawers.
Breathing: when lifting - exhale, when lowering - inhale.

After a week, add #9, and during the sixth week, do 9 exercises (Nos. 1-9).

No. 9. Raising your arms to shoulder height. 10 times in the morning. In the evening 5-10 times.
Become a little "stooped". Arch your back, legs apart, half-bending them at the knees. Raise your left arm forward with great tension to shoulder height, as if lifting a heavy weight, then lower your arm and at the same time raise your right arm. When lowering your hand, you feel as if you are pushing something heavy. The entire body and legs must be completely still. Strongly strain your back and sides.
It is possible every other day for a change to raise your hands not forward, but to the sides.
Breathing is even and calm.

After a week, add #10, and during the seventh week, do 10 exercises (Nos. 1-10).

No. 10. Raising the feet. 10 times in the morning. In the evening 5-10 times.
Become a little hunched over again. Back arch. Feet together and perfectly straight. Hold onto a chair. Then, strongly straining your back and legs, straighten your back, arching your spine as much as possible, at the same time lift your feet high. Heels together. Then return to the original position. All legs should be tense. You should feel your calves and thighs.
Breathing: when lifting - inhale, when lowering - exhale.

After a week, add #11, and during the eighth week, do 11 exercises (Nos. 1-11).

No. 11. Flexion and extension of the arms. 10 times in the morning. In the evening 5-10 times.
Stand up straight. Legs apart. Body and head straight. Take turns bending your elbows. When, for example, the left arm is bent, at the same time the right arm is straightened (falls down). The elbows are motionless, near the sides. When flexed, the palms are turned upwards, while unbending - to the sides. When bending, you strongly attract the hand, and when unbending, you squeeze it, push it down. Hands must be completely straightened when lowering.

After a week, add #12, and during the ninth week, do 12 exercises (Nos. 1-12).

No. 12. Turns and inclination of the body. In the morning - 10 times. In the evening - 5 times.
Stand straight. Spread your legs. Let's split the movement like this:
1) raise your arms up, half-bent at the elbows, and connect them in the hands with each other; 2) Keeping your arms up, turn to the right. Legs should be motionless and straight; 3) after turning, tilt your torso to the side and 4) lower your arms. Legs are motionless again.
Then slowly straighten up, raise your arms up and the same movement to the left.
Tighten your muscles strongly all the time and squeeze your hands tightly.
Breathing: when bending - inhale, when straightening - exhale.
After a week, add #13, and during the tenth week you will do 13 exercises (Nos. 1-13).

No. 13. Lifting on socks. 10 times in the morning. In the evening 5-10 times.
Stand up straight with your heels turned outward if possible. Hold onto a chair. Then rise strongly upwards, deploying the legs, especially the calves. The knees should not bend.
Breathing: when lifting - inhale, when lowering - exhale.

After a week, add exercise #14, and during the eleventh week you will do 14 exercises (#1-14)

No. 14. Bending the torso with throwing out arms. 10 times in the morning. In the evening 5-10 times.
This movement consists of 4 paces: 1) legs apart, half-bent at the knees, the body is bent, the head is tilted forward, the arms are lowered (tense); 2) bend forward with the body (arc), arms strongly bent at the elbows on the sides; 3) remaining in a bent position, strongly straighten your arms as far back as possible; finally, 4) return again to the first position, straightening the body and lowering the hands. At the second pace, you strongly strain your stomach and biceps, at the third pace, your back and triceps, at the first pace, your lower back and chest (lowering your arms).
Breathing: at the first, second and third rates - inhale, at the fourth - exhale.

After a week, add the last exercise #15, and during the twelfth week you will do 15 exercises (Nos. 1-15).

No. 15. Throwing hands up. 10 times in the morning. In the evening 5-10 times.
Stand straight. Legs together. Chest forward. Straighten your back. Left hand bent at the elbow and sideways, the right one rises up with force and tension, but does not straighten at all, but remains half-bent. Then, as you lower your right hand, the left hand rises. The impression is that you are pulling something from above and raising your hands one by one. The whole body and head are motionless.

A set of isometric exercises

“Muscles alone will not hold horses pulling in different directions, but tendons will hold them, but they need to be trained, they need to be developed, and there is a way to strengthen them.” Professional athlete Alexander Zass (stage name - Samson) developed his own unique system of static exercises with chains, which he widely promoted in the twenties of the last century.

The duration of the exercise depends on the degree of muscle tension and your fitness. Maximum strength will be manifested in the position in which it was worked out. Keep this in mind when planning to include isometric exercises in your complex.

If you combine isometric exercises with dynamic ones, you will get a wonderful effect. In addition, do jogging, swimming.

Samson's original system uses chains to perform exercises. Handles are attached to them in various places, thereby changing the length of the chain segment depending on your request. To perform some exercises, loops from the belt were attached to the ends of the chain.

Such sports equipment can be made by anyone.

1. Chain in bent arms in front of the chest, elbows at shoulder level. Applying force, try to stretch the chain.
2. Chain in bent arms behind the head. When changing the working length of the chain, try to stretch the chain.
3. Two chains are needed to complete the exercise. Put your feet through the handles, take the chains in your hands and lift them to your shoulders. Try to lift the chains up. Then hook the handles to a level with your head, above your head and stretch the chains.
4. Exhaling, wind the chain around your chest and secure it. Then, taking a deep breath, tighten your chest and back muscles and try to break the chain.
5. Feet shoulder width apart. One chain handle in a straight hand at the left knee, the other - in the right hand bent at the elbow at the waist. Stretch the chain. Repeat with a change in starting position.
6. Attach one end of the chain to the hook in the wall at waist level, and pick up the other end. Put your feet wider than your shoulders. Pull the chain, trying to pull the hook out of the wall.
7. Attach one end of the chain to a fixed hook in the floor, attach a handle to the other end and grasp it at knee level. Straining the muscles of the legs, back and arms, try to tear the hook off the floor. Repeat the exercise, holding the chain at waist level and behind your back.
8. Pick up a thick metal rod bent in the shape of a horseshoe. Place your feet shoulder-width apart, bend your knees slightly. Applying force, try to connect the ends of the rod, first holding your hands in front of your chest, then at the level of your knees. Then bend the bars different thickness to the shape of a horseshoe.

Bruce Lee Isometric Workout

Bruce Lee has been heavily involved in isometric training since the mid-60s. He carefully studied muscle and strength development publications in search of information that would help him strengthen individual muscles and tendons. And the first technique he used was the countering technique of Bob Hoffman, the coach of American weightlifters from 1932 to 1954. By performing static exercises, muscles gain great strength, and the athlete acquires the ability to control it, which ultimately allows the athlete to win over others.

Bruce Lee performed eight exercises developed by Hoffman and called by him the "Power Rack". Here they are:

1. Press up
Place the bar in the power rack three inches below your outstretched arms. Grasp the bar with your hands shoulder-width apart, look straight ahead, tighten your legs, hips and back, and squeeze the bar with all possible force for 6 to 12 seconds.

2. Forward pressure
Set the bar at chin level. Grab as in Exercise 1. Tighten your legs, hips, back, look straight ahead and press the bar with all possible force for 6 to 12 seconds.

3. Lifting on toes
Set the bar just above shoulder level when you stand in front of it with a straight back - hips and knees closed, back straight, head slightly tilted back. Hands on the bar comfortable position. Rising up on your toes, press down on the bar with all possible force from 6 to 12 seconds.

4. Drawbars from below
Set the bar 6-7 inches below your waistline. The grip is the same as in Exercises 1 and 2. The head is slightly raised, the arms are bent at the elbows, slightly rising on the toes, pull the bar with all possible force from 6 to 12 seconds.

5. Parallel squat
Set the bar in the power stance so that it rests on your shoulders as you squat under it with your thighs parallel to the floor. Grasp the bar comfortably and lift yourself up, pushing off with your legs with all possible force for 6 to 12 seconds.

6. Shoulder push
Set the bar in the power stance so that it is in your hands completely down. Grasp the bar, the distance between the palms is approximately equal to the width of the shoulders. Pull your shoulders up and back with all possible force for 6 to 12 seconds. At each moment of the exercise, the arms and legs should be straight.

7. Bottom push
Set the bar in the rack two inches below your knees. Grasp the bar, palms shoulder-width apart, head thrown back, hips lowered, back straight. Resting with your feet, pull the bar up with all possible force from 6 to 12 seconds.

8. Quarter squat
Set the bar in the rack four inches below shoulder height and squat under it. Grasp the bar comfortably with your hands and push it up, tensing your thigh muscles, with all possible force for 6 to 12 seconds. The head is thrown back, the back is straight, the heels do not come off the floor.

Isometric gymnastics Borshchenko I.A.

Isometric gymnastics of the spinal neurosurgeon, vertebrologist Borshchenko I.A. designed for the rehabilitation of back injuries. Static load is less dangerous for the musculoskeletal system and joints. It does not require the patient to maintain the body in vertical position. This gymnastics is the prevention of osteoporosis.

Exercises for the lumbar spine

1. Exercise "Rowing hands"

We lie down on our back, bend our legs at the knees, stretch our arms along the body. We strain the abdominal press and, like a swimmer, move our arms in opposite directions.

2. Exercise "Strain the press"
Lie on your back, arms along the body. We strain the abdominal for 1 minute. Breathe shallowly. This exercise can be made more difficult if you create resistance: press your hands on your stomach.

3. Exercise "Row legs"

We lie down on our back, bend our legs at the knees, stretch our arms along the body. We strain the abdominal press and alternately raise bent legs at an angle of 90° to the floor. We repeat 3 times.

4. Exercise "We train the lumbar bend"

We get up on the mat, leaning on straightened arms and knees. We start the right hand back and put it on the lower back. The abdominal muscles are tense. We linger in this position for 2 seconds, return to the starting position. And so we alternate hands.

5. Exercise "We walk with our hands"

I. p. as in exercise 4. We rely on the left hand. Then we bring the right outstretched hand forward and touch the floor, then we translate it back to the knee. We change hands. Remember our press. We do 12 times with each hand.

6. Exercises "Step foot"

I. p. as in exercise 4. Leaning on the left knee, we “step” with the right foot back and forth. We change legs. We perform 12 times with each leg.

Thank you for your attention! I hope you liked this article. If you have any questions, then ask them in the comments. And good luck with your training!

Have you ever wondered why bodybuilders often have low endurance, while Olympian marathoners can not boast of relief muscles?

Why do yoga masters have the most graceful figures, and why is the ageless Jackie Chan still the undisputed champion in the art of owning one's own body in world cinema?

In this article, we will look at 9 static exercises for slimming legs, hips and riding breeches. They will contribute to weight loss and the development of muscle strength of the lower extremities.

What is the advantage of static over dynamic?

As you know, almost all physical training can be conditionally classified into:

Aerobic, in which importance is attached to the heart rate, for example, an exercise bike, aerobics, running, walking, skipping rope.
Stretching exercises- all kinds of yoga asanas, twine, leg stretching in a sitting position on the floor, twisting.
Dynamic. Dynamics - movement, that is, all exercises for repeating the same movement a certain number of times; take for example).
Static- these are workouts in which the muscles work without moving parts of the body, and we'll talk about them.

And it is with static that our muscles:

They are subjected to the maximum prolonged stress without the ability to relax, as is done in dynamics.
Parts of the body in a static exercise are immobile.
Static exercises performed at half strength, as a rule, are aimed at keeping the weight of one's own body in a certain position (the classic "bar").
Static exercises, done at full strength, are aimed at overcoming the obstacle (“shifting the wall”).
They are aimed at tendon strengthening, in contrast to the dynamics in which only muscles develop.
As a result, regular static exercises develop not so much muscle relief as practical force muscles (a classic example of a pitching is known, which is not able to unscrew the lid of a corked jar).
Due to the fact that in static workouts (but only in those that are performed at half strength), predominantly red muscle fibers work, the main role of which is fat burning and energy production, then it is these exercises that contribute to almost one hundred percent, the elimination of excess fluid and fat and giving, in the case of our topic, your legs and buttocks a perfectly elongated and elastic shape.
In addition, it is the red fibers that are surrounded by a large network of capillaries, therefore, when they work, the inflow / outflow of oxygen in general increases, which favorably affects the blood supply to the muscle mass, as well as the state of the cardiovascular system in general.

Circular complex of 9 static exercises for legs and buttocks

We note right away that in order to achieve a full-fledged effect, most instructors advise to approach training in a complex way. You are invited to perform the so-called "circle". Its essence is an alternate static study of all the muscles of the buttocks and thighs by alternating various exercises with a minimum break (1-2 seconds) and a maximum duration of delays in each position. The latter depends on the degree of your preparedness, it can be from 5-10 seconds to a minute or more.

1. Side lunge stance

In fact, this is a frozen component of the well-known sailor dance "Apple". From a standing position, you semi-squat on one leg, moving the other to the side and pulling the toe towards you (the last nuance works out the upper part, you can not pull the toe).

The arms can be on the legs, at the waist, stretched out in front of you, and also closed behind the head (if you want to add a static effect to the muscles of the back, shoulder girdle and arms at the same time, then the last two positions are ideal). In this position, freeze for 5-10 seconds(more is better, a minute is ideal, even more - you are a Superhero!)

4. Incomplete swallow

Strengthen first of all back muscles thighs and buttocks. Description of the static pose standing on 1 leg "Swallow":

Standing (you can hold the back of the chair with your hands, since it is very important to keep your back straight), lift and take back one straight leg, to the maximum possible angle in which you can fix.

The exercise is being done alternately for each leg.

See the video for more details:

5. Leading the leg forward

The same, but each leg is raised in front of the body. Hold on to a wall or railing keep your back straight.

In this exercise, the quadriceps, the tailor muscle are especially worked out, but all other muscles of the thighs and buttocks are also involved. Dynamic motion option - . It is also worth mentioning that all swings contribute to weight loss.

Important! Do not forget to pull the sock towards you - to tighten the problematic upper part inner surface hips. And also do not take your leg to the side, which will reduce the load.

6. Exercise "Stool"

This classic exercise is a great compound workout in its own right, but it can also be part of a complex. Very useful for working out the anterior thigh muscles, especially those located close to the knees, as well as the buttocks. An excellent static exercise to strengthen the ligaments of the legs.

Do it with your back against the wall, feet shoulder-width apart, feet parallel to each other. We begin to squat, keeping our back pressed against the wall, until we reach right angle at the knees. Hands can be held along the wall for support, or can be extended in front of you. After a delay, we also slowly straighten up.

This exercise, along with the “plié” and “plank”, are the basic and most effective in static exercises and together cover all muscle groups. In addition, they have many varieties, having studied which, you can gradually diversify your workouts.

7. Plank on one leg

The exercise is difficult to complete at first. It simultaneously trains the muscles of the press, arms, back, hips and buttocks, and in this variation the emphasis is especially placed on the last two groups, which is why we decided to include this exercise in the “circular” complex. Promotes weight loss in the abdomen.

From a prone position, stand on your toes and elbows, straightening your entire body in one line parallel to the floor. Having fixed in this position, take one leg back - up, not forgetting pull the sock towards you. Stay as still as you can, then switch legs.

8. Reverse plank

This exercise is borrowed from yoga, and has the name "Purvottanasana" in it. It is also not suitable for beginners, besides, in addition to a strong body, it requires significant stretching of the arms. The fact is that the fingers of the palms should be turned exactly towards the toes, and this is despite the fact that the hands are behind the back and hold the whole body!

The reverse bar ideally strengthens all the muscles of the body, but the main “workhorses” are the back muscles of the thigh, calves, buttocks, shoulder girdle and back. In addition, it is excellent for stretching the shoulders and arms.

Take a position lying on your back, stretch your socks and place your feet on the floor next to each other. At the same time, pull straight arms under the shoulder blades and press the palms to the floor in a straight forward direction. These are your four pillars. Now slowly rise until your arms are fully extended behind your shoulders. Keep your back, buttocks and legs absolutely straight.

9. A bit of static-dynamic leg training - squatting

For a change, complete your "circle" with one of the static-dynamic exercises. In statodynamics, the exercise is performed with the smallest amplitude and with an increased frequency of movements. This creates an even greater load on the supporting muscles of the exercise, since dynamic work occurs without the opportunity to relax.

Do, for example, a static-dynamic squat.

Feet shoulder-width apart, back straight, arms extended forward. Get down into a semi-squat position and immediately begin to straighten up, but do not bring the movement to the end, but again lower yourself into a squat and so on. Keep your back straight, abs tense, hands in front of you or behind your head. Feet are parallel to each other do not come off the floor. With this performance, you create the most intense load for all the muscles of the thighs, buttocks, calves, as well as the back, arms and neck. Executed within 30-60 seconds.

How to perform a circular complex?

"Circles" of static exercises should be repeat every other day alternating them with workouts of any other direction, but preferably aerobic or stretching (or you can alternate both).
The primary complex for weight loss is designed for 2-3 months(depending on your individual features, as well as on how correctly you create a psychological mood in yourself, adjust your diet, water balance, and the alternation of training with rest, and of course from your initial state!).
After completing the course, to replace it for six months, for example, daily aerobic training (can be alternated with stretching training), and then conduct at least another 2-3-month course of static exercises to consolidate the result.
The number of "circles" increases as you go: in the first week - one, in the second - two, in the third - three, and so on. At least this figure should be brought to 4-5.
Before starting the exercises, you need (vigorous walking in place, then running or skipping rope - until the muscles are well warmed up).
Between circles it is very important to do small warm-ups for stretching.
During exercise, monitor the correctness of breathing, do not delay it, do not knock it down (for the correct process of blood supply and oxidation in the muscles).
After a repeated course for consolidation, you can already alternately include certain exercises in the exercises, which can be carried out no more than 2-3 times a week. Our wise body, taught by the previous intensive, will “get it” on its own on the rest of the days.

A little more about the benefits of statics

The great importance of static gymnastics was spoken at the beginning of the 20th century by "Iron Samson", or rather, Alexander Zass, a domestic classic of bodybuilding and the founder of isometric gymnastics. According to him, it is better to have strong arms than big muscles. He drew the attention of athletes to the fact that often in a reckless desire to acquire powerful biceps, athletes lost their control over them. That is, in fact, the muscular relief became a useless landscape on the human body, which he was not able to use. Indeed, do we rarely see people with outwardly inflated body parts, but not able to pull themselves up even 5 times?

The fact is, as Alexander Zass taught, that it is not the muscles themselves that are responsible for the real strength of a person, or rather not their middle parts, but tendons that attach these muscles to bones. By the way, anatomically, any muscle consists of a central (active) part - the “abdomen”, and passive endings (tendons), with which it is attached to the bones on both sides.

So, it depends on the degree of development of the tendons how fully a person can use the active part of the muscles, since they set the latter in motion.

Imagine an emaciated beast of burden harnessed to a railroad trailer. Can it move him? The answer is obvious. Tendons are the driving force of your musculoskeletal system, and it was the great contemporary of our great-great-grandmothers who spoke about the need for their development.

In this article, we are talking about static half-strength exercises that develop red muscle fibers, contributing to weight loss and good blood supply to the muscles. In contrast, the isometric complex, following the example of Alexander Zass, affects white fibers, the percentage predominance of which is observed in sprinters and weightlifters. These fibers are also called "fast" because of their ability to contract quickly, but they do not have long-term endurance. That's why sprinters run short distances!

Let's talk about red fibers. They are the physiological opposites of whites, which is why they are called “slow”, due to their inability to contract quickly. But thanks to them, athletes achieve high performance endurance. In practicing sports in which endurance is important, the predominant number of red muscle cells is noted.

Benefits in strengthening lower body muscles

Of course, it is impossible to limit oneself narrowly to the development of only one or several parts of the body, forgetting about the rest. Built on this understanding A complex approach most workouts.

However, one should point out the advantages in the development of precisely the muscle groups of the lower body, in particular, the legs and buttocks, over all the others. It lies in their maximum "fat-burning" effect for long-term maintenance of ideal weight. But that's not all.

So the leg muscles are the largest muscles normal in the body developed person. Many people depend on how strong and massive they are. physical indicators: weight, endurance, as well as the speed of metabolic processes. Well-developed thigh muscles have a beneficial effect on the functioning of the excretory, genital, and even digestive systems. At the same time, they also stand guard over the hip and knee joints. worth reading separately..

And from healthy condition knees, in particular, depends on the vital activity of the kidneys, and as a result - visual acuity, good condition of teeth, hair and even memory. It turns out that by training the legs, you are conducting a session of simultaneous therapy for the organs of the body so far removed from each other. And if the Chinese call the knees the "Temple of the Tendons", then thigh muscles could rightly be called a "forge of health".

So what are static loads on the legs and are they needed? After citing such facts, no one will doubt the enormous benefits of increased work on the muscles of the legs, to which the muscles of the buttocks are automatically added. For it is paradoxical to imagine chiseled legs with flabby buttocks! In addition, the muscle ensemble of both the thighs and buttocks is an integral part of the “core” muscles (from English - “core”) - the general basis of human strength.

Conclusion

If you manage to overcome the entire described complex, and bring the time spent in each position to a minute, then consider that you have conquered the expanses of mastery of statics for the hips and buttocks. Now you just need to not leave classes, add other options, build up "circles" and follow all the above tips. Six months - and you do not recognize yourself!

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 touch on 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 a dumbbell in an outstretched hand: muscle contraction without changing 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, an 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.

Number 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- a plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.