Isometric exercises were developed over a hundred years ago. Their main developer is the circus artist Alexander Zass, who performs under the pseudonym Samson. According to the famous athlete, it was isometric training that made him so strong. What isometric exercises at home will help strengthen ligaments, muscles, tendons and increase strength?
Isometric gymnastics - what is it?
Isometric exercises are a complex gymnastic exercises, the main purpose of which is aimed at developing the strength and strength of muscles, tendons. Volume muscle mass is not always the main cause of strength. In the absence of support for the large biceps on bone tissue, its dimensions are absolutely useless. Tendons, unlike muscles, are characterized by a slow growth rate and only when exposed to static stress.
Interesting fact:
The main meaning of isometrics is the tension of muscle tissues, and not stretching.
In the process of training, the walls of blood vessels are compressed, which provokes oxygen starvation in the cells, forcing them to work actively. The great advantage of this kind of training is the fact that they do not require a lot of free space and can be easily performed at home.
If we describe this complex in other words, then we can say that this is a power load, during which muscle tension is achieved without any movements.
Video "Isometric exercises with a rope"
Demonstrative video with a set of exercises and detailed explanations about their implementation.
The effectiveness and features of Zass isometric exercises
By doing power complex large amplitude movements are not made, however, there is a significant muscle tension in the affected part of the body. In this regard, before proceeding directly to training, it is imperative to do a warm-up.
With constant, regular training, the tendons are strengthened, giving an increase in strength.
The features of this power complex include:
- static exercises;
- the effect depends on the correctness of the exercises and the efforts applied in the process;
- With the help of a static load, you can have a direct effect on a specific muscle, part of the body.
Like most sports complexes, isometric training has its contraindications. So, it is categorically not recommended to perform them in the presence of cardiovascular diseases, as well as hypertension.
Before starting the exercise, it is recommended to consult with experienced coach, use its services, as if performed incorrectly, injuries may occur.
1. Pros and cons
The advantages of the complex include the development of flexibility as a result of performing exercises, the short time required for training, the absence of the need for expensive equipment (simulators), the ability to perform even in a small area.
In addition, isometric muscle tension does not cause much fatigue, unlike other sports activities. Muscle tissues do not require a certain amount of time for their recovery. Thanks to this, you can train at least daily, subject to the basic rules.
As for the disadvantages, here it is worth mentioning the need to control the entire body, which is required to achieve the desired result. Also, speaking of the cons, this kind of training must be combined with dynamic loads.
2. Basic rules for execution
For achievement best result, as well as for your own safety, it is recommended to adhere to certain rules:
- before each workout, you need to stretch, warm up to prepare the tendons and muscles for the upcoming loads;
- in the process of doing the exercises, watch your breathing: all exercises should be started with a breath;
- control the state of the whole body;
- in the process of regular training, it is necessary to gradually increase the load;
- to start optimum time for a delay in a pose, 3-5 seconds will be enough, gradually this figure increases to three minutes;
- if you feel pain in the tendons and muscles, malaise and discomfort, stop exercising and, if necessary, consult a doctor.
Any training should be done with the mind. Otherwise, you can not only not achieve the desired result, but also harm yourself and your body. If you have never encountered this kind of load before, it is better to consult a trainer, take a few lessons to learn the basics of isometric training.
Popular isometric exercises
As a warm-up, you can perform banal hand swings, tilts to the legs, body turns, and so on. It is important to stretch all muscle groups so as not to damage them in the process. power load.
In general, training should last no more than 15-20 minutes, with each exercise repeated two to five times.
If you want to do the exercises at home, while leaning towards the Samson technique, then you will need a metal chain, the average size of which is from floor to shoulder. At the ends of this chain, it is required to fix triangular handles so that the hands and feet fit into them.
This kind of simulators are sold in specialized stores, and their cost is quite real for everyone. If this is not possible, you can use any other object for power loading, for example, a strong belt. In the process of performing any exercise, tension, resistance should be felt.
1. Zass exercises
Below are some of the most popular Zass exercises that you can perform on your own at home:
- Exercise for chest muscles. Chain pick up on the level chest. Next, it is necessary, as it were, to break the chain, stretching it in opposite directions different hands. You need to start with 3-5 seconds, increasing this interval to 3-5 minutes.
- Bring the chain behind the back of the head, perform identical movements, as in the previous example.
- Hold one part of the chain in the hand from below, and the second - in the hand bent at the elbow, above the head. You should get the impression that you want to break this chain.
Do not make too sudden movements, so as not to damage the ligaments and tendons.
2. Complex for all muscle groups
This complex includes exercises that are aimed at strengthening all muscle groups. When performing them, there is no need for additional equipment, which makes the load even more convenient.
- Plank. The most famous exercise, especially effective for the abdominal muscles. Initial position- lying down, focus on the forearms and toes. Keep the body in a straight position for as long as possible. Support should be felt in the abs and back muscles.
- Push ups. Lying position with the emphasis on the hands under the chest. Go down so that the distance to the floor remains no more than 10-20 cm. Stay in this position for at least 10 seconds. Get up, repeat.
- Corner. This is a great option for the abdominal muscles. Starting position - lying on your back, raise your legs to a height of 20 cm from the floor, then raise the body. Thus, the body forms, as it were, an angle. Hands should be kept parallel to the floor, holding in this position for as long as possible.
- Breeding hands. Suitable for load deltoid muscles. To perform you will need dumbbells. In a straight position, spread your arms to the sides until they are parallel to the floor. Hold them in this position for 15-20 seconds.
- Wall squats. Great option to strengthen the muscles of the buttocks and legs. Stand near the wall and press your back against it. Slowly begin to squat until your thighs are parallel to the floor. At the same time, a right angle should form at the knees. Stay in this position for a few seconds, repeat. These isometric exercises for the legs must be performed daily, after a week the first result will be noticeable.
Contraindications
Like others sport complexes, isometrics has its contraindications. In the presence of chronic diseases of various kinds, it is recommended to consult a doctor in order to prevent the development of complications.
During an exacerbation of diseases, any training is prohibited, including Zass training.
As for this particular type of load, they are contraindicated in the presence of pathologies of the musculoskeletal system. With various injuries, mechanical damage to muscles, tendons, bones, you will have to abandon this type of training.
The complex is also unacceptable for caesarean section, since in the process of loading the muscles, a rupture of the muscles in the suture area may occur. By the way, the same applies to other transferred operations.
It is not recommended to perform loads even with existing vision problems, since straining, especially incorrectly, one can often observe visual impairment, ruptures of blood vessels and the development of complications of existing ophthalmic diseases.
After all, outwardly a person can be completely unsportsmanlike physique, while his strength will be much higher than that of a pumped-up athlete. Train correctly so as not to harm yourself and your body, follow all the rules, and after a month of regular training at home, you will notice a significant effect!
Video "Complex loads with own weight"
Demonstrative video with a selection of exercises performed with a load of its own weight.
We all want to be healthy and happy. If you are in good shape and your muscles are in good shape, you feel much better and life energy overwhelms you, and if necessary, you. But a modern person is often in time pressure and does not always have time to visit the gym and spend many hours training. Isometric exercises are suitable for home conditions, take very little time and the effect of them is not long in coming. In this article, you will learn how to become an order of magnitude stronger than you are now in 10 minutes a day.
Isometric exercises- exercises in which your body is in tension for a few seconds. These are static exercises, during which you do not move, and your muscles contract as a result of counteracting the resistance of an object, and you fix this position for a while.
These exercises were used in his training by Alexander Ivanovich Zass (known to many as Iron Samson or simply Samson), who was awarded the title of "Earth's Strongest Man". Samson, with a mass of no more than 75 kilograms, could lift a horse. During his circus career, he carried two lions on stage at once in a special yoke. This man with amazing strength became the founder of isometric exercises.
Benefits of isometric exercises:
Saving time. During an hour-long workout in the gym, you spend a lot of time resting between sets and between exercises. As a result, the total time when your muscles are directly "working" is significantly less than the training time. In the case of isometric exercises, you achieve the same muscle "work" time with a shorter workout.
Availability. To strengthen your body with isometric exercises, all you need is desire and a chain (a thick towel or something else that you cannot tear with your hands).
Fast recovery. After a full workout V gym you need 24-48 hours for a full recovery. In some cases, it will take even longer for the muscle pain to subside. With isometric exercises, muscle tissue is not damaged as much: you can train regularly and progress quickly.
Remind you that before doing any exercise Warm up is essential to avoid injury. Don't forget about it!
Exercises:
Exercise 1: Plank
The most popular isometric exercise. It will help strengthen your core and muscles. shoulder girdle. It is no coincidence that the plank comes first on this list: if you have five minutes to spare and a couple of free square meters on the floor, be sure to do this exercise, and you will feel all its benefits very soon. There are a huge number of variations for performing this exercise, in this article we will consider only three types of bar: on straight arms, on the elbows and side plank.
For a plank with straight arms, you need to take a prone position so that your body forms a straight line from your heels to the top of your head. Do not bend over and try to hold out in this position for as long as possible. Increase the duration of the exercise over time.
The bar on the elbows is performed in the same way, only your forearms will serve as a support for you.
For the side plank, you need to lie on your side, then rise on one arm and lean on it (or your forearm). Raise your pelvis so that your body forms a straight line.
For maximum effectiveness, combine different variations of the exercise. You can do one approach to the limit or several approaches - as you like.
Exercise 2
Grab both ends of your towel and pull it out at chest level. Try to stretch the towel. Your maximum effort will last a matter of seconds, but this is quite enough. Take a break and make another attempt to tear your towel. This is a great workout for latissimus dorsi back.
Exercise 3
The towel should be behind your back. This time you will try to break it by moving your hands forward. A few seconds of ultimate effort, and then a new approach. The exercise is aimed at pectoral muscles and triceps.
Exercise 4
You don't even need a towel for it. Elbows to the sides, hands at chest level. Connect your palms. Start squeezing them, as if trying to move one hand with the other. This exercise will make your arms stronger.
Exercise 5
Stand in the middle of your towel with your feet. It is very important that both ends are the same length. Grab the edges, straighten up. Press your elbows into your body. Try to pull the ends of the towel to your chest. This will make your biceps stronger. For maximum effect try to do this movement in isolation, without using other muscles for this.
Exercise 6
Stand in the doorway. Rest with straight arms up. Without bending your arms, apply pressure on upper part opening.
Bonus! If you can't set aside even five to ten minutes for home exercises, you can do them right at your workplace, at the institute, and indeed anywhere else.
Exercise 7
It can be done during a lecture. Grab the seat and try to lift it up. Unless you are Baron Munchausen, you will not be able to raise the seat you are sitting on, but your muscles will get the necessary work. Mainly biceps and traps.
Exercise 8
We also do it while sitting. You should try to spread your legs, but at the same time with your hands to prevent this. By doing this self-resistance exercise, you will strengthen your biceps, shoulders, and hips.
If you wish, you can independently come up with a huge number of such exercises, observing the same principles of isometric training.
Principles of successful training:
Regularity. As mentioned above, isometric exercises do not require a huge amount of time to restore muscle tissue. Get in the habit of exercising regularly and don't skip too often. Right now, decide how many times a week you are going to do isometric exercises and follow this plan. Start keeping a training diary or start a checklist in which you will mark the days when you have completed a set of exercises.
Motivation. Decide why you are going to do these exercises. Without a clear understanding of your goals, you will not be able to achieve them. If the bar in the morning is a punishment for you, and not a step towards a better “I”, then the effect of isometric exercises will be weak. On the contrary, if you are, then the result and the positive effect of training will not take long. Imagine yourself in a month (year) of doing the exercises. This is an improved version of you. Become her.
Technique and quality of execution. Make sure you do the exercises correctly. It is best to perform them in front of a mirror, at least at first. Then you will see all the shortcomings of your exercise and be able to correct them. Improper technique can lead to injury, so be sure to keep an eye on it.
Breath. All isometric exercises are performed on inspiration. You take a deep breath, then your ultimate effort comes, and then exhale. Pay close attention to your breathing, this is also of great importance.
Nutrition. Destruction muscle tissue with isometric exercises it is not so intense, but it still happens. Add more protein to your diet and get started. Your body will thank you.
Mode. Just like nutrition, this is a universal, but very significant principle. Observe the day and be sure to get enough sleep.
If you already have experience training with isometric exercises, write in the comments! Share exercises and results. Tell us about your experience about positive effect and about the impact of isometric exercises and sports in general on your life. Maybe your story motivates someone to start exercising and get better.
These exercises in a short time will bring your business into tone, you will become more cheerful and stronger. Your efficiency will increase and you will feel much better. IN healthy body– healthy spirit! Wish you luck!
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?
It is far from the volume of muscle mass that is the main cause of strength: strong tendons are much more important. Isometric exercises are aimed at their development. After all, if big biceps will 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 others. sports loads. Muscle tissue does not need a certain amount of time to recover, which means that such exercises can be performed every day.
To disadvantages static loads should be attributed to the need to control the whole 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 of the chest, it must be tried to break 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 is in an outstretched hand from below, the other is 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 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 strong man. 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 isometric exercises Volitional gymnastics» strengthen the body and build strength. Such training helps to get rid of 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.
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. Thus, isometric exercises are a special type of strength training in which muscle tension is achieved without movement of the body parts 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 only muscles are trained, since the tension in dynamics is not enough for tendon growth.
8. Tendons need continuous tension in training to grow. Isometric exercises - the most effective method tendon training, 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 prepare for certain activities.
6. Such exercises are available to everyone - from a person undergoing rehabilitation after an injury to professional athlete developing a special muscle strength to prepare for the competition.
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 fat layer covering 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 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 desired 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 promotes training necessary muscles at the same time, without overloading and without 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 as preventive technology, and as a direct treatment for various diseases of the 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 gymnastics is a set of static exercises. Unlike dynamic, static training is rarely practiced by anyone. Most people have no idea what it is and why it is needed.
In this article, we will tell you what isometric training is, how to conduct it correctly, and what results can be achieved.
Isometric exercises. What are they and why are they good?
IN modern life there was a stereotype: "If you want to pump up - go to the gym." Indeed, over the past decade, a huge number of gyms have opened, so much equipment has appeared that your eyes run wide. Some even buy various exercise machines and other equipment at home. Sports Equipment. Undoubtedly, it is more convenient to work out at home, no one looks askance, you do not waste time going to the gym and also save money, because a subscription to a rocking chair is not cheap.
But all these fashionable simulators pushed the isometric (static) technique into the background, and many simply forgot about it. In fact, people who practice yoga and Pilates easily recognize some of the exercises, although they may not be familiar with this type of training.
At the same time, the undoubted advantage of isometric exercises is the ability to perform them right at the workplace, which will undoubtedly be appreciated by busy people.
Before you start doing isometric training, you need to understand what you are doing and why. Therefore, it is necessary to deal with history and theory.
History of isometric gymnastics
Various sources speak of the origin of isometric gymnastics in India, Tibet, China, and Medieval Europe. In fact, there simply cannot be an unambiguous answer to the question of the origin of this technique. This is because isometric exercises combined with dynamic exercises have been used for over a thousand years.
The term "isometric gymnastics" itself appeared in the early twentieth century. Her true father is Alexander Zass. He was an unsurpassed strongman, a member of the Russian circus troupe. Zass is also known under the pseudonym Samson.
This man was unique. He could do things that the common man could not comprehend!
Samson bent large metal bars, broke chains with his fingers, lifted two hundred-kilogram beams with his teeth, tied nails into bows, did somersaults with weights, caught 90-kilogram cannonballs, carried horses on his shoulders and could do 200 push-ups in 4 minutes.
Alexander Zass was the most strong man in the world! He is rightly called the Great Samson and the last Russian hero.
How could he reach such heights? Where did this amazing power come from?
Zass was not born a superman, his height was only 165 cm. He claimed that the sources of his physical strength there were “strong tendons, willpower and mastery of muscle control.” It was only through his training that Samson reached such a high level.
The fact is that Alexander Zass invented and developed a system that strengthens the tendons - isometrics. He always emphasized: Strong arms better than big biceps.”
Athletes from America and other countries later learned about the unprecedented strength of Samson. They began to adopt his methods and practice such trainings.
In our country, isometric gymnastics was most popular in the 60s-70s of the last century. And now, unfortunately, many have forgotten about these types of training.
Isometric Exercise Theory
What is the essence of isometric gymnastics?
The term "isometrics" comes from two ancient Greek words: "equal" (iso) and "size" (metric).
Isometric exercises are a special type of strength training in which muscle tension is achieved without moving the parts of the body involved in the exercise, that is, statically. Thus, in these workouts, the angle and length of the muscle do not change during the contraction.
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 and deep muscles strengthened by 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.
Advantages and disadvantages of isometric gymnastics
Isometric exercises are the most effective way to train the tendons and deep muscle layers, which means the development of true human strength and health.
Benefits of isometric gymnastics:
- The workout can take up to 15 minutes. This is a huge time saver!
- No special equipment needed.
- Exercises can be carried out directly at the workplace.
- There are different isometric exercises for every part of the body.
- Various exercises can prepare you for certain activities.
- 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.
- In statics, energy is not wasted on fatigue-inducing movement, but only on tension, which allows you to achieve the greatest strength.
- Isometrics increase flexibility.
- The probability of injury when performing static exercises is much lower than dynamic ones.
- Isometric gymnastics allows you to burn the fat layer, and therefore contribute to weight loss.
Disadvantages of isometric exercises:
- If the exercises are performed incorrectly, there is a danger of injury, overstrain of individual muscle groups and fluctuations in blood pressure.
- To learn how to use isometrics correctly, you need to consult our exercise therapy doctor and kinesitherapist.
- 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, which our instructors can teach you.
Isometric gymnastics rules
So if you decide to start practice 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. Focus on the process of developing strength (do not aim to break the chains like Zass).
4. Keep calm breathing. If it doesn't work, stop, rest and repeat.
5. A wave of force must cover your entire body, only then can the strengthening of the relationship of muscle-tendon-bone be achieved.
6. The most basic thing to start strengthening the tendons is a preliminary warm-up. It will avoid serious injuries to muscles and joints.
7. Do exercises with increasing strength: at the beginning, apply minimal force, and then gradually increase it.
8. Don't rush! Maximum effort should come naturally. Start with a few seconds per approach and increase the time gradually.
9. Listen to your body throughout the process to know when to stop.
10. Perform static exercises correctly from the very beginning, as it will be very difficult to relearn later.
11. Use natural exercises and positions.
12. Learn to control the body and choose the right muscle, increasing strength.
13. Athletes should use isometrics as an addition to training.
14. If any exercise causes pain, try to determine its source and do not do this exercise for several days. Then you can try again.
15. Rest your muscles between exercises as you feel.
If you are interested and want to really restore your health and become strong, we are waiting for you at our exclusive isometric gymnastics classes.
Appointment by phone 213-360.
