Isometric exercises for the body. Examples of Zass exercises for strength

Isometric exercises are a very interesting and incredibly effective method of strength training. The essence of the training is that the muscles tense, but remain motionless, that is, they do not stretch. Instead of lifting weights, you have to overcome resistance, which is, in principle, impossible to overcome.

Isometric training is good because it does not require much time - 5-10 minutes of training is enough to get good result. Positive changes First of all, the increase in strength achieved as a result of performing isometric exercises lasts longer than with long-term dynamic training.

Isometric and static exercises have been used in martial arts practice since ancient times. They perfectly train not only the body, but also the will. Today they have become popular thanks to the achievements of Alexander Zass and Bruce Lee. The incredible strength that Alexander Zass developed thanks to isometric exercises was tested in more than extreme conditions - during the 1st World War, he was exhausted and captured by the Austrians, severely beaten, imprisoned in the basement of a fortress and chained to the wall. On the first night he broke the chains, broke down the bars and escaped.

In the photo there is a monument to Alexander Zass in Orenburg

Basic principles of performing isometric exercises

1. Perform each exercise with maximum tension. Make an effort as you exhale, and do not hold your breath while performing the exercise. Breathe rhythmically - inhale for 6 seconds, exhale for 6 seconds, without pauses or holding your breath.

2. While performing isometric exercises, we do not move, that is, our joints remain motionless and, accordingly, the muscles do not change their length, but at the same time they contract and pull the tendons along with them. This way we strengthen them and make them more elastic.

3. Pause for about 10-30 seconds between efforts. Try to tense your muscles and build power smoothly. Relieve the load smoothly too. The resistance to your efforts should be so great that it obviously excludes the possibility of any movement.

4. It is most effective to do static exercises no more than five times a week, leaving two days for rest. Each exercise is best done in 3-5 sets of 5-8 repetitions. That is, in one approach, 5-8 six-second efforts are done with pauses of 10-30 seconds between them. Then follows a short 30-second rest and after the rest comes the second set of 5-8 efforts and so on...

5. For beginners, it is enough to do only two static exercises in the first month. Then, every month, you can add one exercise and gradually increase their number to six.

"Big biceps are not a criterion for strength in the same way as big belly- a sign good digestion. All strength lies in the tendons." Alexander Zass.

A set of isometric exercises with a rope

This complex is aimed at training tendons and increasing your strength. To complete the complex you will not need a lot of time and special equipment. Before you start performing this complex, you need to warm up and do at least joint warm-up. Do not change the sequence of exercises. Fix the maximum tension in each exercise depending on your fitness - approximately 6-12 seconds. Having accepted correct position before tension, you need to inhale with your stomach, and then, at the moment of tension, perform a slow forceful exhalation. Your focus should be on showing effort.

Exercise 1

Feet shoulder width apart. The rope is located at chest level. We exert force forward with both hands. The arms should not be completely straight or bent too far. To allow you to exert force, keep them slightly bent. Inhale with your stomach and exhale with tension.

Exercise 2

We do the same as in the first exercise, only first with one hand and then with the other. The second hand presses against the body and holds the rope.

Exercise 3

We spread our hands. We exert force strictly to the sides. Don't forget about correct breathing and bent elbows.

Exercise 4

We wrap the rope around the body. One leg is in front, the other is behind. The elbow is bent and level with the fist. We exert effort to straighten the arm. Watch the position of the rope. Perform with both hands.

Exercise 5

Feet shoulder width apart. We fix the rope with one hand. The rope runs down the back and rests on the shoulder. We show effort with our fist down. Perform with both hands.

Exercise 6

Hands in front of you slightly wider than shoulder width. We show effort by spreading our arms to the sides.

Exercise 7

Feet shoulder width apart. Rope under feet. Hands in front of you. The elbow bend angle is slightly more than 90 degrees. We show effort by bending our elbows.

Exercise 8

Feet together. Rope under feet. We turn our arms to the side from the previous position. We show effort by raising our hands up.

Exercise 9

We hold our hands in front of us. Feet together. Rope under feet. We show effort by raising our hands up.

Exercise 10

Feet together, knees bent. Rope under feet. It is important to keep your back straight. The force is produced by straightening the legs.

Such exercises teach the central nervous system to connect more muscle fibers to the action being performed. Therefore, when performing a similar action dynamically, you will be able to use more muscle fibers, which will give you more strength.

Everyone knows about the positive effects of dynamic (aerobic) exercises on the body. What are the benefits or harms of static loads? Are isometric exercises necessary at all?

It is not easy for a person who is not a specialist physiologist to understand this.
On the one hand, they say that static loads in general and isometric gymnastics including leading to rapid fatigue, muscle strain, and decreased performance. Enthusiasts who vigorously promote isometric exercises as a useful element of training are trying to prove the benefits of such exercises and deny their possible harm to health. Who is right and who is wrong?

Dynamic and static modes of muscle work

• During dynamic work, there is an alternation of contractions of antagonist muscles (for example, flexors and extensors), their alternating tension and relaxation.
• In the static mode, the same muscle group is continuously tense. When we walk, holding a heavy bag in our hand, our legs work in a dynamic mode, and the loaded hand works in a static mode.

We can also talk about isotonic and isometric modes of muscle work. In the first case, the tension of the muscle fibers is constant, but their length changes; in the second, the length of the muscle remains unchanged, but its tension changes.
When we perform a typical static load, say, carry a suitcase, the muscles of the arm holding the suitcase perform both isotonic (since the weight of the suitcase is unchanged) and isometric (since we choose one, the most comfortable position of the arm for us and do not change it until , until we take the load in the other hand). In its pure form, the isotonic mode (for example, pulling up on a bar) or the isometric mode (the work of a training athlete with a rigid expander, when muscle tension changes while their position remains almost unchanged) are types of strength exercises, which in their characteristics are closer to static activity.

Two mysteries of static stress

There are two characteristic features of static muscle tension, which sharply distinguish them from dynamic work and have long attracted the interest of scientists.
Firstly, it is well known that the static mode is much more tiring than the dynamic one. Suppose a person is physically well trained and can cut wood for hours without complaining of extreme fatigue. Invite him to stretch his hand to the side, place a coin on his palm and see how long he can hold this, frankly speaking, not very large load. Within a few minutes the hand will begin to fall. Of course, it was not the weight of the penny that bent the arm; its muscles were tired of their own weight.

Many other examples can be given. Skaters, as we all know, run in a “tilted” position: this is how they overcome, or rather reduce, air resistance. At a speed exceeding 10 km/h, the headwind is equivalent to a force 10 storm. Ask a speed skater which muscles get tired first. The athlete will say that his back and lower back get tired first of all. It is these muscles that carry a static load when in a tilted position. So, even small static tensions tire much faster than much more intense dynamic muscle work.

Secondly, when studying static loads, physiologists discovered another fact, which was completely mysterious. It turned out that during work, a person’s breathing and blood circulation increase disproportionately modestly. In some cases, the body's oxygen consumption even decreased compared to the pre-working level. At the end of the static load, during the rest period, all of the above indicators increase, but still less than during dynamic activity. This phenomenon was even called the Lindgard phenomenon after the Danish scientist who described it.

The answer to both mysteries of static stress was obtained by studying the central nervous mechanisms that control muscle work person. The greatest fatigue of the static mode is associated with the continuous work of the same nerve centers that control a given muscle group. It is the higher nerve centers that are the limiting link here. During dynamic activity, the alternately involved brain centers that control the antagonist muscles tire much more slowly for two reasons.

Firstly, flexors and extensors, and therefore their nerve centers, work alternately - a period of activity is replaced by a period of rest. Secondly, and this is even more important, mutual stimulation takes place: excitation of the nerve centers of the flexor muscles causes inhibition of the centers that control the extensors, and inhibition accelerates the recovery processes. This means that the point is not only in the presence of short rest pauses, but also in receiving, as it were, additional outbreaks of the recovery process, “recharges” during these pauses.

With all types of so-called cyclic exercise (walking, running, swimming), a similar mutual stimulation of nerve centers is observed during work. This is why dynamic activity, even intense, is less tiring than static activity.
Muscle work has a very complex effect on internal organs. On the one hand, it requires energy supply, and therefore, no matter which muscle group is working, the body responds to this work by correspondingly deploying functions that deliver oxygen, that is, breathing and blood circulation.

On the other hand, the muscles are connected to certain nerve centers of the spinal cord, which directly control them and lie in certain spinal segments (cervical, thoracic, lumbar, etc.). The brain and its highest department, the cerebral cortex, being the supreme regulator and source of voluntary muscle work, controls not so much individual muscles as their group actions, integral motor acts. The centers of the spinal cord transmit orders “from above” to specific muscles, and lie in the same segments where the centers of certain muscles are located. internal organs.

For example, the centers of the muscles that carry out a number of movements of the left hand are “neighbors” of the centers that are in charge of the state of the heart, therefore, with angina pectoris, the pain “gives” to the left hand. It is clear that muscle work can, in turn, influence those organs whose centers nature has placed “neighborhood”, in the same segments of the spinal cord. In this case, the functions of internal organs may change not in connection with the needs of energy supply for work, but in response to the activity of certain muscles. Physiologists speak in this situation about motor-visceral reflexes from certain muscles to certain internal organs.
This point has serious practical significance and is taken into account in therapeutic exercises, is obviously one of the significant operating factors in a number of asanas in the system.

When are isometric exercises beneficial and when are they harmful?

Considering the mysteries of static mode muscle activity, we can give it a rating. It is not unambiguous.
1. Are static loads harmful? Yes, in some places they are harmful. One of the most important conditions for the rational construction of working movements is the elimination or limitation of the static component. After all, it is this component that primarily causes fatigue. Give a worker engaged in manual operations a comfortable armrest so that he does not have to hold his arm up, and he will get tired much less, his well-being will improve, and his performance will increase. Avoid sitting for long periods of time, whether at your desk or in front of the TV. Following the example of educational institutions, take an active break every 30-45 minutes. This not only prevents the development of fatigue, but also helps to improve blood circulation: after all, with a stationary posture, there is no so-called muscle pump, blood circulation in our tissues, as well as the movement of tissue fluid - lymph, is hampered.
2. Are static loads useful?? If we pose the question “either/or”, then in general health terms dynamic exercises preferable, because they develop the functions of internal organs to a greater extent. However, an alternative is not needed here.
When training for exercises in sports, as well as in the general range of activities exercise for health purposes, that is, when building a rational motor regime for each of us, static loads can be a useful addition. Firstly, they train the neuromuscular system with relatively less stress on the heart and other internal organs, sometimes this is very significant. Secondly, they allow you to train muscles in conditions in which cyclic exercises cannot be used, for example, you can do isometric exercises at a meeting or in a movie.
The principles of constructing simple isometric gymnastics complexes and examples of such exercises are given below.
Thirdly, static loads are constantly encountered in life. By training, we strengthen our neuromuscular system and improve the reactions of internal organs (we remove the Liidgard phenomenon), that is, we find ourselves more adapted to the circumstances of our existence.
Fourthly, the tension of certain muscles can be associated with the functions of internal organs. Therefore, it is possible that in this way we will have the opportunity to influence the state of our body. It is static stress, giving a particularly pronounced load on the muscles, quickly leading them to fatigue, that in this case should be the most effective factor.

Simple isometric exercises are built taking into account the following principles. You need to start with a load on your arms and gradually involve the muscles of your legs and torso. The duration of each exercise is 4-6 seconds, the breaks between repetitions are the same. The number of repetitions of each exercise and the number of exercises in the complex is 4-6.

In each exercise, the efforts should be significant, but not maximum, and only individual repetitions should be performed with extreme tension. Increase and decrease the force - either gradually or sharply, “explosively”. Breathing should remain calm, even, without delay.

An approximate set of isometric exercises

1. With your right hand, grab the wrist of your left hand and squeeze it.
2. The same with changing hands.
3. Bend your elbows, rest your palms against each other and forcefully bring your hands together, as if squeezing a spring in your palms.
4. Bend your arms at the elbows with your palms facing each other, the right palm facing down, the left palm facing up; clasp your bent fingers and forcefully spread your arms, as if trying to straighten your fingers.
5. The same with changing hands: the right palm is facing up, the left palm is facing down.
6. Elbow right hand press on the palm of your tensely bent left hand.
7. The same with changing the position of the hands.
8. Knee right leg press upward on the palm of your tense right hand.
9. The same with the left knee and left palm.
10. Bringing your knees together, press them against each other.
11. Hooking your left heel with your right toe, forcefully stretch your legs to the sides.
12. The same with changing the position of the legs.
13. Crossing your legs just above your feet (right one in front), press forward with clear yoga, as if unbending the right one, which is tensely bent at the knee.
14. The same with changing the position of the legs.

Such isometric exercises can be designed independently in countless variations.

Based on materials from the magazine “Physical Culture and Sports”

It was he who in 1924, with a height of 160 cm and a weight of 80 kg, easily lifted the piano together with the musician. He shouldn't have special effort lift a horse off the ground or playfully break iron chains. This is an example of a static load, when in the absence of movements you can perform a force action due to the strength of the tendons and the maximum tension of the muscles.

In the 60s, Americans “rediscovered” the method and called it strength exercises isometric and isotonic. Difference between them is that in the first case, muscle contraction creates static tension. In the second, when exposed to nerve impulses, the length of the fibers decreases and energy is lost for movement.

Features of the method

Thanks to unique system Iron Samson, aimed not at hypertrophy, but at increasing tendon endurance, such results can be achieved by many. According to the author, big biceps is not considered an indicator of strength, just as a bulging belly is not a sign of healthy digestion.

It is appropriate to recall the achievements of another strongman Bruce Lee. For a short time sports career the martial artist managed to build muscles that were compared to warm marble. Although he used a lot different techniques, but Bruce Lee’s isometric exercises were always listed as No. 1. These are:

1. different types of bench presses;
2. finger lifts;
3. quarter squat on the bar;
4. "frog".

What is the Zass system?

The point is that the athlete strives to perform an action that obviously exceeds physical capabilities. For example, lifting a car off the ground. Although the example is exaggerated, the principle is clear. The main thing is that while working in isometric mode, tension in the muscles gradually increases, and after reaching a peak and a short delay, it is released. Duration of exercises Samson depends on the degree of load - the time varies within 3-12 seconds. If you apply up to 70% force, you need to pause for 10 seconds; with full force, 3 is enough. No more than 15 minutes are allotted for training.

Types of Strength Exercises

Practices are divided into 3 groups:

• techniques that create maximum tension in statics;
• lightened with aggravation and delay at peak points;
• dynamic with heavy weights, smoothly flowing into static climaxes.

When all 3 types are combined, the muscles experience enormous tension. This increases endurance, trains gigantic strength and quickly pumps up muscles that are lagging behind in development.

By putting all the power into pushing, pulling, squeezing, and lifting, the athlete uses everything muscle groups which gives amazing rapid growth strength.

What to do with

Practitioners perform with improvised shells: rods, ropes, sticks, leather cords or make do without attributes. For example, you can clasp your palms in front of your chest or try to open your interlocked fingers. To carry them out, isometric simulators were also created in the form of an iron frame with metal pipes fixed on both sides. The author of the method used chains. He attached triangular-shaped handles with hooks to the links, with which he adjusted the length of the chain.

How to perform

1. Start with . It takes longer to recover injured tendons than.
2. At first, perform isometric loads with little tension and move on to serious work no earlier than after a month of regular training.
3. After doing this, relieve tension: walk around or do a couple of breathing techniques.
4. Combine practices with,.

For people with cardiovascular problems, hypertension don't fit.

Samson's main complex

When executing them not necessary press on the projectile. Important focus on muscle work and maintain even breathing.

Tendon exercise for the back and rear delts

1. Grasp the chain with bent arms at chest level and pull it in opposite directions.
2. Inhale with your stomach, at the peak moment of tension, exhale with noise.

For the chest

1. At the same time, stretching the links behind your back will help train the pectoral muscles and triceps.
2. Wrap the chain around your body and, as you inhale, stretch the links with the power of your lats and pecs.
3. Bring it behind the top of your head and do the same with the power of your triceps.

Isometrics for arms and legs

Option #1

This practice requires a pair of chains with handles attached.

1. Place your feet into the bottom loops, grab the top edge with your palms and pull up with all your might.
2. Then lengthen the chains, lift them to the collarbone, and pull them in a straight line above your head.

Option No. 2

1. Hold one end down with one hand and pull vertically with the other.
2. Change the position of your limbs and continue training your biceps and triceps.

Option #3

1. Place a loop on your right foot and lift it vertically up with your right hand bent.
2. When straightening your elbow, pull your leg down.
3. Work both sides.

Option No. 4

1. Attach one handle to a hook in the wall at the belt line;
2. the second try to pull it out of the wall.

Exercise with Zass belt

The exercise with the Zass belt deserves special attention. It is convenient because you always have the training equipment with you. The principle is the same: the accessory is stretched horizontally and vertically from front and back.

Alternatively performed with a rope.

How to build an isometric workout

A program for those who are ready to find 20 minutes of time to study every other day:

• isometric push-ups;
• static press with holding the barbell for 10 seconds with outstretched arms (3 sets);
• isometric bench press with partial amplitude - lower the barbell by 20 cm and work with less weight (3 x 4).
• bench press narrow grip from a lying position to increasing triceps strength or dips.

For beginners 2 technicians are enough. In each subsequent month, add one and bring them to six.

Static gymnastics and isometric exercises are terms that are rapidly gaining popularity in sports circles every year. However, not many people know about the real benefits of such training, which is why people are wary of them. Due to the lack of a theoretical basis, athletes refuse isometric exercises and prefer classical training. Alexander Zass, a Russian-Polish strongman athlete and circus performer, made a huge contribution to the development of the isometric gymnastics methodology. He was the first to illustrate that tendon strength, not muscle size, is the determining factor in lifting weights. This was in the middle of the last century. Today, elements of isometric gymnastics are found only in yoga and Pilates. From this article you will learn what the Zass method of isometric exercises is based on and get acquainted with the main ones.

Historical background

In different sources you can find different information about the ancient origins of statistical training. Some authors claim that they appeared in India, others in Ancient China, others in medieval Europe, and so on. It is impossible to understand where the truth is, because individual elements of isometric training were used along with dynamic exercises thousands of years ago. Therefore, discussions about the origin of static gymnastics are doomed to failure, as well as discussions about the origin of a bow or sword.

The only thing that is known for certain is that isometric gymnastics as an integral set of exercises appeared at the beginning of the twentieth century thanks to the work of Alexander Ivanovich Zass, a Russian strongman of Polish origin, who doubted the advisability of increasing muscle volume without thoroughly training the tendons. The fact that Zass was more than once recognized as the most strong man in the world, confirms the objectivity of this judgment.

"Iron Samson"

Born in 1888 in the city of Vilna. Most of their early years he lived in Russia and in 1924 moved to Great Britain. Zass's performances in the circus arena made people jump out of their seats enthusiastically. Alexander Ivanovich lifted a 225-kilogram beam with his teeth, caught 90-kilogram beams, carried horses on his shoulders, did a back somersault with weights in his hands, did 200 push-ups in 4 minutes, and finally broke steel chains with his fingers. Thanks to these and other achievements, the athlete was nicknamed “Iron Samson.”

During the First World War, Alexander was captured three times by Austrian troops and escaped from custody each time. For one of his escapes, Zass had to tear out the steel bars of his prison cell from the concrete walls. After the third escape, Alexander left Austria and went to England, where he remained to live until the end of his days.

The most surprising thing is the fact that Alexander had a rather modest physique for a strongman athlete. With a height of 1.65 m, he weighed no more than 80 kg. Since the public loves to look at large muscles, Alexander had to specifically work on increasing the volume of his arms. At the same time, the athlete emphasized what was more important to him than big biceps.

Thanks to its amazing power, “Great Samson” quickly gained worldwide popularity. Even in the United States, athletes appeared who tried to adopt the training methods of Alexander Zass. The artist himself always said that he had no natural predisposition to power types sport, and all its results are the fruit of muscle control, strong tendons and no less strong willpower. Today we will get acquainted with the exercises of Alexander Zass and the principles of his training.

General characteristics

So, isometric exercises are called the type strength training, which involves contraction of muscle tissue without changing the length and angle of the muscle. Such exercises are performed in static positions in which the tendons are involved in work along with the muscles.

Advantages

The Zass isometric exercise system has many advantages:

1. The lesson lasts only 15 minutes.
2. There is no need for special equipment or premises.
3. Zass isometric exercises allow you to increase tendon strength, which is the key to true
4. For certain types of activities, you can choose the most suitable exercises.
5. Anyone can practice this method: both a person recovering from an injury and professional athlete preparing for competitions.
6. For any part of the body there is individual exercises Zass (“Iron Samson”).
7. The body's energy is spent only on tension in the joints, without being wasted on movements that cause muscle fatigue.
8. Increased flexibility.
9. Low probability of injury.

Flaws

The Zass exercise set also has weaknesses:

1. If done incorrectly, there is a risk of injury and blood pressure problems.
2. It will take time to learn how to do everything right.
3. Zass tendon exercises are not mindless pushing and pulling of objects. It is important here to learn to control your muscles and breathing. At first, this is not easy.

Scope of application

1. At the athlete entry level preparation. In static conditions, it is impossible to obtain a load that the body cannot withstand. Accordingly, when performing the exercises of Zass (“Iron Samson”), a person does not expose his tendons to danger.
2. In normal training, the athlete has reached a dead end. For many, one day a dead point occurs when, with the same efforts, no development occurs. The philosophy of isometric exercises will allow you to look at training in a new way and quickly get out of a dead end.
3. When you need to increase your strength. In this case, the static load should alternate with dynamic.

Concept

Many due to the stereotype " big muscles equal strength” cannot understand the meaning and benefits of Alexander Zass’s system of exercises. To achieve success in this endeavor, you need to understand that it is the strength of the tendons that is the determining factor in the strength capabilities of an athlete. Alexander Zass argued that large muscles without strong tendons are just an illusion of strength.

The concept of the methodology is based on the following principles:

1. Tendons are essential for attaching muscles to bones. They also cause muscles to move when stretched or contracted.
2. Muscle growth is associated with the formation of new muscle tissue, rather than the compaction of existing muscle tissue.
3. To use the full mass of muscles, it is necessary to build up tendons.
4. Muscles grow when the body recovers after a grueling activity, and tendons grow due to static load.
5. Muscles are many times weaker than tendons, so they get tired faster.
6. Tendons grow more slowly than muscles.
7. Dynamic (isotonic) training always consists of several approaches, with a certain number of repetitions. This load is enough to stress the muscles, but it is not enough for the tendons.
8. In order for tendons to grow, continuous tension is necessary, which the muscles cannot bear.

Bodybuilder Mistake

The problem with many bodybuilders is that they have a lot of muscle tissue, but not enough strength in the tendons. Thus, the strength potential of the muscles is not fully used. Bodybuilding enthusiasts focus on working the muscles in isolation, so tendon strengthening is simply ignored in their training. However, bodybuilding means “building the body”, not building strength. But weightlifters would really benefit from isometrics.

Second extreme

Contrary to the misconception that bulky muscles guarantee strength, there is something else: “Isometrics are all you need to develop strength.” Of course, Zass isometric exercises alone cannot provide significant strength gains. Don't forget about the muscles that help move objects; bones that can support significant weight and pressure; cardiovascular system, supplying muscle tissue oxygen; and finally, about the mind, which allows you to cope with all this without causing harm to your health.

According to the creator of isometric exercises, Alexander Zass, work on developing strength should have the following structure:

1. Willpower.
2. Ability to control muscles.
3. Tendon strength.
4. Correct breathing.

When preparing any athlete, special attention should be paid strength training, and there is no true strength, as we have already figured out, without the strength of the tendons.

The myth about losing weight

There is a myth that Zass static exercises allow you to burn excess fat. Actually this is not true. Weight loss occurs when consumed the right products and active aerobic exercise. Static load helps in this regard only indirectly, increasing the strength of the tendons and stimulating the intensification of dynamic training.

Set of exercises

Let's get to the most interesting part - a review of the basic exercises of Alexander Zass. " Iron Samson“In my training I used only one object - a strong chain. In principle, the chain can be replaced by any long object that is so strong that it is objectively impossible to break it. A durable leather belt can be an excellent replacement for a chain. It is important that the grip is comfortable, otherwise the attention will be focused not on the work of the tendons, but on the fatigue of the palms.

There are a lot of exercises with a belt in Alexander Zass’s system. We will look at the main ones:

1. The chain is taken so that your hands are shoulder-width apart or slightly wider. Raising your hands to chest level, you need to try to break it by spreading your arms.
2. The task is the same, only now you need to extend your arms above your head.
3. The chain, taken in hand, is moved behind the head to the level of the back of the head. You need to try to break it, only now by straightening your arms.
4. Having stretched the chain behind your back, you need to rest it on your back and try to break it by moving your arms slightly bent forward. The movement must be carried out using the force of the deltas and triceps.
5. This exercise is not like the previous ones. Its essence is that the chain needs to be wrapped around the chest as you exhale and break as you inhale, using the force of the pectoral and back muscles. This technique was one of the signature tricks of Alexander Zass.
6. The chain is again taken with both hands, only now one of them, in a straight position, looks down, and the other, in a bent position, looks up.
7. With your feet shoulder-width apart and holding the ends of the chain with your hands, you need to step on it. When stretching the projectile, you need to try to break it. The movement should be directed upwards, then to the sides. The work involves mainly trapezoids.
8. Taking the position of lying on your bent arms, you need to stretch the chain behind your neck, securing its ends to your palms. You must try to do push-ups from this position.
9. In a standing position, with your knees slightly bent and one of them moving forward, you need to stretch the chain across your thigh and try to break it by moving your arms downwards.
10. For this exercise you will need two chains with loops at the ends. In a standing position, you need to attach the ends of the projectiles to your feet, and take the other ends in your hands. The back should be straight. By moving your arms up, using the strength of your shoulders, you need to try to break the chain.
11. The starting position is the same as in the previous exercise, only now you need to bend your elbows, holding them in front of you. Thus, the biceps are involved in the load. The exercise can be performed for both hands at the same time, or for each separately.

From a theoretical point of view, Zass’s set of exercises is nothing complicated. Understanding the principle of muscle function, you can independently create a training plan using one simple chain. “Iron Samson,” of course, was not limited to static gymnastics. His training also included classic strength and dynamic exercises. And Zass tried to develop his body comprehensively.

Training rules

At first glance, the Zass exercise system seems simple, but in order for it to bring real benefit, you'll have to work hard.

When training in this program, you should adhere to the following rules:

1. The object of work is the whole body, not individual muscles. You need to learn to feel it.
2. You should always start the exercise while inhaling.
3. The power wave should be flexible, with a smooth natural entry. You need to try to get all aspirations and stress out of your head. There is no point in focusing on breaking the chain. You need to focus on improving your body. If you do everything correctly, then one day the chain will break.
4. You need to breathe measuredly and calmly. If breathing becomes more frequent and deeper, then the heart begins to fuss. In this case, the wave of force breaks, and the exercise loses its meaning.
5. If the wave of force does not activate the entire body, then the connection between muscles, tendons and bones will not be strengthened.
6. Before training, you should always warm up and stretch your muscles using both static and dynamic stretching. In this case, you will be able to avoid injuries to muscles and joints.
7. At the beginning of the exercise, you need to apply zero force to the apparatus, gradually increasing it.
8. There is no need to rush, maximum effort should be achieved naturally. To begin with, it will be enough to do approaches of 5 seconds. As the body gets used to such loads, the time should be increased.
9. Throughout training process It’s worth literally learning to feel the flow of energy and strength in your body. This is the only way to gain true control over your muscles.
10. From the first workout, you should try to perform the exercises correctly. The fact is that getting rid of bad habits in static training is much more difficult than in dynamic training.
11. It is important to ensure that the body positions taken to perform certain exercises are as natural as possible. If the joint tries to “twist”, then the position is occupied incorrectly.
12. As you develop your abilities, you need to learn how to properly use muscle imbalances. Central nervous system must always select the right muscle.
13. If, during exercise, muscles or joints develop painful sensations, you need to stop immediately and, having rested more than usual, try to repeat the movement, but with less pressure. If the pain does not go away, you need to refrain from training for several days. If the pain reappears even after a break, you should consult a doctor.
14. When starting training, you should prepare yourself mentally. When performing a particular movement, you need to imagine that it can be continuous. In the physical world, chains and walls are an obstacle, but in the mind they are no stronger than air. Professing a similar principle, in aikido, when delivering a blow, a person imagines that his hand is passing through the enemy. Thanks to this, the blow is many times stronger.
15. Muscles and tendons need to be given enough time to rest. There are no recommendations on the duration of the break - everything is individual.
16. Needs to be done once a week control training to check the tonic activity of the tendons. To do this, you need to take the chain in your hands lowered to your belt and pull it to the sides for 8-9 seconds. After this, you should lower the projectile and relax. At the same time, your hands will strive to rise in the direction in which you applied pressure when stretching the chain. The stronger this process, the higher the tonic activity.

In conclusion

Today we got acquainted with the isometric exercises of Alexander Zass, a great athlete and artist of the early twentieth century. This complex, like other static complexes, will be useful to absolutely everyone who wants to develop their strength, tone their body and feel healthier. Wrestler, dancer, policeman, programmer, housewife - from isometric training everyone wins. So far, complexes of this kind have not received the recognition they deserve, since they call into question established training programs, but it's just a matter of time.

Isometric exercises- This special exercises, which are designed to develop high strength in a person. They are not dynamic. They are effective due to maximum force tension, while no visible body movements are performed that would cause muscle contraction.

In other words, an isometric exercise is when a person tries, say, to move something that is beyond his strength, or to break a metal chain. And in this case, it is not the result itself that is important, but the effort (since it allows you to put muscles and tendons into work in a very short period of time). But you need to aim for the result, because isometric training can be done most effectively if you really want to break a chain, move an impossible object, etc.

The theory of isometric exercises by Zass (Samson) and Bruce Lee

By right, the founder of this type of complex is Alexander Ivanovich Zass, a sensational Russian strongman, who is also known by the nickname Samson. It was he who developed a theory in 1924 that shattered all previous ideas about the source of power.

Samson proved by personal example that human strength lies not in muscles, but in tendons. And even a person with a modest physique is capable of demonstrating incredible capabilities. Alexander Zass himself was of modest height - only 165 cm and light weight - 65 kg. But having trained the strength of his tendons, believing that they were of decisive importance, Samson achieved amazing results.

It got to the point that he could lift a horse, break chains, do somersaults with weights and defeat the strongest and largest opponents. For all his achievements he received the nickname “Russian hero”. And at the same time, Samson still had to perform dynamic exercises in order to build up muscle mass. But as he himself said, this was done more for visual appeal than for results.

The training set he developed includes a number of isometric exercises. At the same time, which is convenient, the exercises can be performed both at home and even in a work environment (for example, trying to lift yourself along with a chair by holding the bottom of the seat - trapezius works, or trying to lift a table by resting your palms on the tabletop from below - biceps works).

The basic principle of the exercises is maximum effort in a few seconds. Beginners are advised to exercise for no more than 4-6 seconds. Subsequently, with experience, you can increase the duration to 8-12 seconds. What’s convenient is that you can do several approaches for different muscle groups in a matter of minutes. And due to the short duration of the training, it will be possible to conduct a new one quite soon.

Samson's theory gained great popularity, especially in the 1960s. The famous fighter also developed his own set of isometric exercises for himself. Bruce Lee! He always believed that training should be done with maximum effort.

Therefore, the isometric theory attracted his attention and he actively included it in his training. One of his favorite exercises was one that uses a simulator made of a bar and a crossbar connected by a chain. He placed the beam on the floor, stood on it with his feet, making it impossible to lift, and then pulled the bar towards himself, making different grips.

The chain was stretched, the beam naturally did not budge, and by “lifting” himself in this way, Bruce Lee performed an isometric exercise.

A set of isometric exercises by Alexander Zass

Below is a set of classes developed by Zass:

1. Pulling the chain by hand. To start, place your feet slightly wider than shoulder-width apart. Grab the chain near your knee with your straight hand, and bend it with your other hand near your waist. Use this hand to try to tighten the chain. Then change the position of your hands.
2. Pulling overhead. You need to stretch the chain, holding it above your head. The tendons of the arms, as well as the back and chest work mainly here.
3. Stretch in front of you. Hold the chain in front of your chest with your arms bent. And keep your elbows on shoulder level. Try to stretch it by using the muscles of your arms and chest
4. Stretching the chain behind your back, with tension in your arms. The chain is located at the shoulder blades and is held with straight arms. There is tension on the triceps of the arms and a little on the chest.
5. Stretching the chain behind the back, with back tension. The exercise is done the same way as what happened before, only the length of the chain is longer. Voltage goes to latissimus muscles backs.
6. Stretching the chain from bottom to top. Press the chain to the floor with both feet wearing thick-soled shoes. Grab the ends of the chain with your hands and pull up. Possible placement of hands is near the knees, waist, behind the back. Works the muscles of the legs, arms and back
7. Side stretch. The chain is fixed under one of the feet; pull it up from the side, bending your arm at the elbow. Then change position. The shoulder delta works.
8. Biceps stretch. Press the chain with your foot to the floor and pull it up with one of your arms, bent at the elbow. Do this with both hands. You can adjust the length of the chain to work the chain at different stress points. The biceps ligaments are well strengthened.
9. Stretching the leg-neck chain. Throw one loop of the chain around your neck, the other around your foot and press it to the floor. You need to wrap something around your neck, because the chain presses quite painfully (but this still won’t really help with bruises). The back muscles become tense.
10. Chest chain stretch. Fix the chain narrowly around your chest. Inhale, and as you exhale, tense your latissimus dorsi and chest muscles - try to break the chain.

Technique of conducting classes

Of course, in order to achieve results and not waste energy in vain, it is important to learn correct technique performing exercises. There are a number of tips that will help you do everything right. First, before training, you need to warm up and stretch to warm up your muscles and tendons. Secondly, it is important to practice proper breathing. The exercise should be performed only while exhaling.

Strength needs to be increased gradually, without sudden jerks. If during the process you feel a sharp pain, then you need to stop, take a break, and then try again, only more carefully.

You should not make an effort or stay in a static position for long. Then you can take a short rest and move on to the next approach.

Isometric exercises are recommended to be performed in the morning, after, because they invigorate better than coffee. And done before bedtime, they can prevent you from falling asleep.

Due to the large loads on the muscles, the total duration of isometric training, as a rule, does not exceed 15 minutes. But during this time the athlete manages to do several approaches of several repetitions for different groups muscles.

The number of repetitions for each exercise should be from 2 to 5. Moreover, the effort should increase each time. Let's say, with three approaches, you should do a minimum effort of 50% for the first time (to warm up). The second time, make an average effort - 75%. And on the third, last time, make your maximum effort, giving 100%. If you follow this system, isometric training will become much more effective.

Isometric workouts for women

Of course, women need to be especially delicate when performing isothermal exercises and try to limit themselves at first to exercises with high impact. The bad news is that these exercises are not as effective at losing weight as dynamic exercises.

But there are also advantages. Firstly, if you're looking to build strength without building massive biceps, then these workouts are for you. In addition, during isometric exercise, subcutaneous fat is included in the process, which promotes its resorption and has a positive effect on the skin.

Efficiency, advantages and disadvantages

The most important thing that constant tendon training helps you gain is greater strength. If you want to amaze your friends or enemies by demonstrating your capabilities, making efforts to overcome various strength obstacles, bend copper rods, or defeat all opponents in arm wrestling with one left hand, then this sport is for you. Regularly performing these exercises will achieve this goal - to become stronger.

From the very first training, the work of the tendons is activated. Regular training can make them much stronger and stronger, increasing the body's capabilities. In just a few months you will be able to increase significantly more weight than before, or to carry out an action that they could not do before.

The technique will be especially useful for athletes such as boxers and wrestlers. After all, their mass will remain the same, within its weight category. But strength will increase due to strengthening of the tendons.

Advantages:

1. Short duration one workout, which allows you to increase their frequency.
2. High efficiency due to the efforts made.
3. Not required special simulators.
4. Can be carried out in any places.
5. Reduced chance of injury, when compared with dynamic exercises.
6. Increased flexibility.
7. Increased strength, by strengthening the tendons, without gaining weight.

Flaws:

1. If you do the exercises incorrectly, that is, the risk of injury or blood pressure surges.
2. Proper use they only learn with time.
3. Very important correct concentration and attitude.

Differences from static exercises

Although, at first glance, isometry and statics are veryThey are very similar (after all, in both cases it is assumed that there is no movement), but these exercises also have their differences.

And if we take a closer look at this issue, the differences are fundamental. So, as for isometric classes and the technique itself. Here everything is done in short periods of time and with maximum tension on the tendons and muscles. Unlike static exercises, exercises of this type are performed for a long period of time with uniform muscle tension.

In the first case, the main goal– this is the development of muscle strength, strengthening of ligaments and tendons. Static exercises provide mainly endurance and general physical activity. By the way, to achieve both high endurance and strength, you can alternate classic static exercises with isometric ones. And although both of these types of exercises are somewhat different from each other, nevertheless, according to the principle of action, isometric ones are more similar to static ones than to dynamic ones.