Muscle tension without movement is a static exercise for weight loss, a set of body positions that gives a serious load in a minimum amount of time and without special devices. Static exercises can be done at home to strengthen muscles, lose weight, develop flexibility, endurance, and form a beautiful and toned body.
Static exercises
Not only active movements, but also static (isometric) exercises will benefit in losing weight. Although static gymnastics leaves the body and limbs motionless, the muscles at the same time experience serious stress. Even deep muscle tissues work at full strength, help to tighten the figure, give the body sculptural forms. Static training has not been given worthy attention for a long time, but now its effectiveness for weight loss has been scientifically proven. Dynamic loads are often replaced by static complexes.
Benefit and harm
With regular performance of static fat mass quickly burned, helping to lose weight for men and women. Even without exercise, while at rest, your muscles grow, consuming more energy. An additional advantage of such training is the compaction of bone tissue, the prevention of osteoporosis.. For classes do not require special equipment, simulators and other devices. You can perform static exercises at home. There are the following advantages of isometric training:
- minimum time costs (10-30 minutes);
- short recovery period;
- strengthening and development of muscles is carried out in a specific area that needs to be worked out;
- the effect of static exercises lasts longer than dynamic ones.
Isometric training does not stretch the muscles, causing them to lose flexibility. If you decide to resort to static exercises for weight loss, then combine them with stretching exercises. With caution, it is worth approaching such workouts for weight loss for people suffering from hypertension. High loads on cardiovascular system can cause pressure surges. This feature is due to the fact that during static oxygen enters the muscles in a minimal amount.
Static exercises for the press
Using isometric workout, you can achieve a flat and beautiful stomach. Experts recommend using such classes for beginners and professionals. Often dynamic exercises are not effective enough, the body gets used to the repeated contraction and relaxation of muscles, so you should use isometric complex for weight loss. Static training acts on muscle tissue by tension and relaxation, and involves deep muscles.
A variety of positions for weight loss of the press allows you not to perform the same complexes with each workout. Combine difficult positions with easy ones, choose different variations to form beautiful belly. Do not overdo it at first, the seeming ease of exercise is deceptive, the muscles will hurt out of habit. The clear advantage of such a workout is the minimum amount of time, and also space.
plank
One of the most popular static exercises is the plank. It takes a little time to complete, and the efficiency is very high. It will take only five minutes a day to thoroughly pump the muscles of the press, the bark, give a load to the arms and back. Plank gives excellent results if your goal is weight loss. Performance:
- Take a position lying on your stomach.
- Stand on your forearms so that your elbows are under humerus.
- Lean on the palms and toes of the toes, lift the body up.
- Tighten your stomach.
- Keep your breathing smooth, breathe in and out through your nose.
- Maintain the position until you feel a slight burning sensation, gradually increasing the time from 30 seconds to 5 minutes.
Planck - effective method weight loss for men and women, but sometimes it cannot be performed. Discard the rack in any variation of the plank in such cases:
- within 6 months after childbirth;
- in diseases of the cardiovascular system, musculoskeletal system;
- with vertebral hernia, spinal injuries;
- during exacerbation of chronic diseases.
Martin
Exercise Swallow can be effectively used not only for the press, but also for working out the back, shins, hamstrings of the buttocks, and losing weight. Although the execution technique is simple, the effect of the Swallow will be noticeable. weight loss, workout vestibular apparatus, strengthening the muscles of the back and the press is the result of static exercises that take a few seconds. Performance:
- stand straight, place your feet together, and raise your arms parallel to the floor;
- pull back slowly left leg while straining the press;
- lean forward until the leg and torso are parallel to the floor;
- hold the position for 15 seconds, repeat for the right leg.
sitap
Strengthen and tighten the abdominal muscles will help a simple exercise for weight loss - Sitap. There are several techniques for its implementation. For beginners, the simplest option is recommended - the classic one:
- Starting position - lying down, arms crossed on the chest, legs bent at the knees.
- Raise your body to a sitting position, keep your back straight, tighten your abs.
- Hold the position for 2 minutes.
Static exercises for legs and buttocks
With regular performance of statics for the legs and buttocks, combined with proper nutrition, you can transform the body in a few months. For a week, 3 to 5 workouts of 30 minutes each should be carried out. In this mode, in a month you can get rid of 4-8 centimeters of hips and 2-5 kilograms excess weight. For successful weight loss and high-quality muscle development, follow the following rules:
- do a five-minute warm-up before training (running, walking, jumping);
- perform the selected static exercises one after another, not exceeding the interval between them of 10 seconds;
- do one circle at first, increase the number of cycles every week;
- Stretch at the end of your workout to relieve tension.
squat
To make the buttocks elastic, the Squat exercise has been developed. High energy costs and impact on several muscle groups make it effective for weight loss, shaping beautiful body. Proper execution exercises are the key to success and good results:
- Bend your knees in a standing position, slightly move your pelvis back, stretch your arms forward.
- Take a position in which the thighs are parallel to the floor, the knees do not look beyond the line of the toes, the head is extended upwards.
- Save your position.
Exercise Chair
For home workout gluteal, leg muscles excellent fit exercise Chair against the wall. It will also strengthen the press, arms. A couple of minutes a day of classes that have no contraindications will contribute to weight loss and increase muscle endurance. The basic High Chair is performed in the following sequence:
- Stand with your back against the wall at a distance of about 40 cm.
- Lean on a vertical plane with your back and sit down on an imaginary chair.
- Lower your arms, place your pelvis and knees at a right angle.
- Freeze for the maximum amount of time.
side bridge
Static exercises for weight loss have many variations. An effective way to strengthen muscles is recognized as the Side Bridge, which is considered one of the versions of the plank. All you need to do this is a rug.
- Lie on the floor with your left side, lean your left elbow on the surface so that it is under your shoulder.
- Raise the body from the floor, bring the body into line, stretch your arm up.
- Hold the position for up to 2 minutes, then repeat on the opposite side.
The complicated name of an exercise for weight loss does not mean at all that it will not be easy to perform it. The position is open to beginners. As a result of the training, the gluteal, femoral, calf muscles. Of particular benefit is the complex for the spine and lower back, helping to avoid the development of scoliosis, forming a beautiful posture. It is important to fully comply with the execution technique in order to achieve good result in weight loss and muscle strengthening:
- Starting position - lying on your stomach.
- Place your hands along the body, look forward.
- As you exhale, lift your chest and legs off the floor.
- Tighten your abs and freeze for a few seconds.
Sumo stance
The sumo stance will help to work out the area of the hips and buttocks. The exercise got its name for its similarity to the position of sumo wrestlers in the arena. Wide staging legs and outward-turned socks load the inner surface of the thigh and buttocks. The nature of the loads can change if the angle of the feet is varied. Professionals perform the Sumo Stand with a weighting agent - a kettlebell, a dumbbell or a barbell. For beginners who master the technique of execution, it is better to do without weights. Maintaining balance in a pose can be difficult. Follow the execution technique:
- Place your feet with your toes outward, the distance between your legs is twice as wide as your shoulders or even further.
- Cross your wrists at the back of your head.
- Sit down while inhaling, your thighs should be parallel to the floor.
- Freeze for 2 minutes.
For hands
Without using barbells, weights and simulators, you can tone your biceps and triceps. For training this part of the body, static loads are actively used. In the lesson, you can use improvised shells, for example, a belt or a towel. The ends of any object must be taken in hand and pulled in different sides. The Prayer exercise, which can be performed anywhere, will help to work out the muscle group of the arms and chest. Fold your hands in front of your chest, as if in prayer, squeeze your palms tightly until you feel the maximum effort. The simplest actions tone muscle tissue.
Moving the wall
For steel biceps and triceps, use the static exercise “Move the wall”. When doing it, make an effort, but breathe evenly and calmly. There are several options for execution: pushing with one or two hands, shoulder, forearm. If you are a beginner, then proceed according to the classical scheme:
- Borrow stable position half a meter from the wall.
- Place your feet wider than your shoulders, bend your arms at the elbows.
- Lean against the wall and try to move it.
Video: Static Full Body Workout
This set of static exercises without unnecessary difficulties and time-consuming will help you quickly change your better side the shape of the hips, buttocks and waist. side effect technique, I must say, very pleasant, is to reduce the amount of fat in the body, especially in these areas.
A set of static exercises is part of a large training program that I developed at the request of the clients of one of the Rostov fitness centers. The purpose of the complex is to correct the shape of the hips, buttocks, waist and reduce body weight.
The results of the program surprised even me when it turned out that some of my wards, who regularly attend training, lost 5-10 cm in hip circumference in a month and a half! At the same time, their hips acquired a simply magnificent athletic look. Their buttocks tightened up and took on a look so attractive that it became quite difficult for me, as a man, despite my professionalism, to be in the company of so many such attractive women. The temptation has become too great 🙂
Feature of static exercises
The main feature of the exercise program brought to your attention is their static nature. This means that the exercises of the main complex are performed like yoga asanas.
You must put your body in a certain position and hold it with the effort of your muscles for a certain time.
Static exercises are exercises in which there is muscle tension, but no movement. Muscles do only work to maintain a certain position of the body.
We will not go into physiology muscle activity and understand the deep mechanisms of influence on the body of static exercises. Suffice it to say that for several millennia, static exercises have brought enormous benefits to the health and appearance of people who practice yoga.
What results to expect from static gymnastics?
The effectiveness of this small program depends on many factors. Let's discuss each of them in turn.
Nutrition
The more healthy and varied your diet is, the more significant results you can expect. There are many excellent articles and books written about nutrition. Here we limit ourselves to only the most important and obvious recommendations. Here are some healthy eating tips:
1. Eat at least 4-6 times a day in small portions. It is very important! If you do not have time to fully eat on time, then you do not have time for your own health and beauty. A cup of coffee with a candy or a cookie is not considered a healthy meal.
2. At least one third of the food you eat should be fresh fruits and vegetables in the form of salads and other practically unprocessed meals.
3. Most of the fats should be obtained from vegetable oils. Remember, vegetable oils do not make you fat, but become healthier, more energetic and more beautiful.
4. If you like sweets and starchy foods, be prepared to reduce the results of training, especially in terms of weight loss. The program will give you an improvement in body shape and make you elastic due to muscle tone, but the desired weight loss may not occur due to too high a caloric intake.
5. Immediately after training, you should eat some sweet fruit or drink a glass of fruit juice (close). But the ideal option is to take one serving whey protein (sports nutrition) diluted in pure water.
6. Do not torture yourself with hunger strikes, and do not follow painful and ridiculous diets, especially from glossy magazines. Always eat what you love and what is available and produced in your area (does not require a lot of time and money to get and cook it). Eat as much as you want. But adjusted for health and attractive appearance.
Do you want to be healthy and attractive? Then love what brings health and attractiveness. Skip the endless cakes and biscuits, coffee and jams.
7. Pay attention to dried fruits and nuts. Many do not even suspect about their diversity and benefits. Use them daily, but in moderation, as they are very high in calories.
8. Give preference to those products that are made from plants that grow in your region. And if it is meat or fish, then let them be locally produced.
Regularity of static gymnastics
Don't miss class without a good reason. Valid reasons include only a few really important things: illness, serious world cataclysms, serious family problems and events. All other reasons are nothing more than laziness and an excuse for their inability to organize their daily routine.
The more often you skip classes, the less result you will achieve. This has been verified and is beyond doubt.
Complete rest
Such is the nature of the human body that it needs quite a lot of time to restore the spent forces. This is doubly true when it comes to special physical activities designed to give exquisite forms to the body and improve health.
Give yourself time to rest: get enough sleep, take days off if necessary, do not train if you feel overtired - all this will eventually lead to the desired result faster than stubbornly following an unrealistic plan.
Additional workouts
The small waist, hips and buttocks program in this post can be part of your existing workout program. Or it can become the basis for your future individual training program.
If you wisely include this training complex into your program, then accelerate the achievement desired results. It's clear!
However, you can easily use this complex as an independent training program. Just do it 3-5 times a week (every other day or even every day).
Positive mental attitude
What do I call positive mental attitude? There is nothing supernatural here. Just believe that you can make your body more perfect, just be sure that everything will work out. Don't have the slightest doubt. Just tune in to positive changes in your life, in your body.
Learn to keep your mood at the right level. This is an extremely important skill in life in general, and in fitness it will bring wonderful results.
So, subject to maximum number conditions, you can count on the following:
Weight loss - 2-6 kg per month.
Reducing the circumference of the waist, hips and buttocks - by about 3-10 cm per month.
Note! All this with five half-hour workouts a week and without any diets!
If you have cellulite
If you are already familiar with my course How to permanently get rid of cellulite, then you probably already know that one of the key reasons for the occurrence and development of cellulite is a slow metabolism in a woman's body. This is a direct consequence of a sedentary lifestyle and a poorly organized, irregular diet.
The training program presented here is ideal for stimulating and significantly speeding up your slow metabolism, thereby reducing not only excess weight (if any), but also eliminating the most important reason the occurrence of hateful cellulite.
By actively using the training complex of static gymnastics given in this report, and carefully carrying out the necessary procedures from the anti-cellulite course, you will soon feel the true value of these seemingly simple recommendations.
Thus, this program is an excellent addition to the general course of anti-cellulite procedures, which you learned about by studying my course on this topic.
If you want to lose weight
I bring to your attention a simple and effective scheme for reducing body weight. The main idea of this scheme is to combine interval and static loads.
This combination has a truly magical effect on your metabolism and muscle beauty.
I bring overall plan classes that take into account both of these requirements:
Interval training
Static gymnastics
Interval training
Static gymnastics
Interval training
Static gymnastics
Just stick to this plan and all the recommendations for interval training. Soon people you know and strangers will start complimenting you!
How to perform this complex?
The program is designed to be executed in a circular fashion. What does it mean?
The circular principle is the principle of training when the exercises of the complex are performed one after the other with almost no pause (with a maximum of 10 seconds of rest). This is called a circle. After completing the entire set of exercises, you should rest for 2 minutes and do the whole circle again. And in this way, at least 2-6 circles should be done.
In the first week (first 3-4 workouts), do only one round.
In the second week, do 2 circles.
Starting from the third week of classes, do 3 circles. In this case, the duration of the workout you can reach 40 minutes.
If you feel the urge to increase the duration of the workout, enter an additional fourth (fifth, etc.) circle.
Be sure to increase the time spent in static poses by 2-5 seconds in each workout. This is an indispensable condition for progress. Ideally, you need to bring the time spent in each position to 1 minute. And if you can do more - you are just a smart girl (and already, most likely, a beauty)!
After training on this program for two months, replace it with some kind of dynamic load, such as cardio, aqua aerobics, step aerobics, running, cycling. Return to this program after 2-3 months, trying to further increase your results (time spent in static poses). Thus, you can use this program three times a year with breaks of 2-3 months.
It is very desirable after this workout to do a few simple exercises for flexibility.
A set of static gymnastics exercises
Warm up
The warm-up is performed separately and is not included in the "circles". Duration 5 minutes.
Turn on quiet, pleasant rhythmic music. Take a few smooth breaths, put all the affairs and problems out of your head, focus on your body and muscles. Draw in your imagination the figure that you dream about. Imagine that you are walking down the street and meet people you know who are surprised to notice a dramatic change in your appearance- a taut figure, excellent complexion, confidence. Do you like it? ... Then let's go! ...
Walking in place with high knees
Walk, raising your knees high, provocatively and cheerfully, springy and energetic. Take at least 50-150 steps in total.
Running in place with high knees.
After warm-up walking, run in place, try to raise your knees high, tighten your abdominal muscles and work your arms vigorously.
After the exercise, restore your breath and proceed to the circular part.
standing exercises
Side lunge stance
Stand up straight. Spread your legs wide, turning your socks to the sides. Then gently bend one leg, rest your hands over the knee of this leg. Drop down to the hip bent leg was parallel to the floor. At the bottom, your knee should be positioned over your toes. The direction of the hip and the direction of the foot should
coincide.
The toe of the second leg should be torn off the floor and directed upward. This is necessary so as not to injure the ligaments and tendons of the knee.
Keep your back straight and as vertical as possible. Breathe evenly.
Hold this position for 20-30 seconds.
Then reverse the position. And also linger in it for 20-30 seconds.
Forward leaning stance
Stand up straight, stretch your arms up. Squeeze your shoulder blades and lean forward with straight arms without bending your knees.
Breathe evenly. Stay like this for 30-180 seconds, depending on your readiness.
This static exercise targets the buttocks and rear surfaces hips and improves posture.
Take a few breaths, shake yourself up and move on to the next exercise.
sumo stand
Stand up straight. Spread your legs wide. Hands can be placed behind the head, or folded over the chest. Bend your knees and squat until your thighs are parallel to the floor. Spread your knees to the sides. Hold this position for 10-20 seconds. Breathe evenly. Then gently stand up.
The exercise is aimed at the hips and buttocks.
Take a few breaths, shake yourself up and move on to the next exercise.
Standing straight leg back raise
Stand sideways to any support at a distance of about 60 cm.
Take hold of her hand. Gently lift one straightened leg exactly back as high as possible. Keep the foot of this leg strictly upright. Feel how shrunk gluteal muscle raising that leg. Hold this position for 20-30 seconds. Then slowly lower your leg and lift the other exactly back as well. Now feel the contraction of the other buttock. Hold this leg in a raised position for 20-30 seconds. Then slowly lower.
Exercise remarkably improves the shape of the buttocks and the back of the thighs.
Take a few breaths, shake yourself up and move on to the next exercise.
Single leg chair
It is difficult but very effective exercise for the hips.
Stand up straight, put one foot on the knee of the other leg. Sit down. You seem to be sitting on a chair. Hold this position for 20-30 seconds. Breathe evenly.
Exercise trains the muscles of the front surface of the thighs, especially in the area of the knees and buttocks.
Take a few breaths again, shake yourself up and proceed to the next exercise.
Straight leg forward standing
Stand sideways to a wall or other support at a distance of about 50-60 cm. Hold on to the support with one hand, and put the other on your waist.
Slowly lift one leg forward as high as you can. Keep the foot of this leg strictly vertical. Do not rotate your pelvis to the side to make it easier for you to lift your leg. Hold your leg up for 15-25 seconds. Then slowly lower your leg and lift the other. Hold it in the raised position also for 15-25 seconds. Then slowly lower.
Exercise trains the muscles of the front surface of the thighs, pelvic muscles, muscles of the inner thighs, buttocks.
Take a few breaths and exhale and move on to the next exercise.
Raising a straight leg to the side while standing
This exercise is great for reducing the breeches.
Stand near a wall or other support. Grab it with one hand for balance. Then lift the straight leg exactly to the side (exactly to the side, not forward) as high as possible and stay in this position for 20-30 seconds. Then change position and do the exercise on the other side.
This exercise trains the abductor muscles of the thigh, which is great for eliminating the riding breeches.
Take a few breaths and exhale and move on to the next exercise.
Forward lunge stance
Stand up straight. Put your hands on your waist. Keep your posture. Look ahead. Take a step forward with your right foot. Step length is about 60 cm. Then bend your knees to get the pose shown in the photo.
Note that the body should be kept upright. Hold this position for 20-30 seconds. Then straighten your legs, stand up straight and take a step forward with your left foot. Next, bend your knees again and stay in this position for 20-30 seconds. Breathe evenly. Next, return to initial position stand and rest.
Exercises on the mat
side bridge
Sit on a mat on the floor, sideways, leaning on your elbow. Position your feet so that the bottom foot is in front and the top foot is behind. Then straighten your body, lifting your pelvis off the floor.
Stay like this for about 30-60 seconds, and then reverse the position and stay like that for the same 30 seconds. Breathe freely without holding your inhalation or exhalation.
Retraction of a straight leg back standing on all fours
Get on all fours. Stretch one leg back, straighten it completely and lift it as high as possible. Feel how the gluteus muscle tightened as it lifted that leg. Hold for 20-30 seconds in this position. Then slowly return the leg to its original position and lift the other leg. Also feel the contraction of the buttock as it lifts that leg. Hold for 20-30 seconds in this position and slowly return to the starting position on all fours.
An important condition for the correct performance of this exercise: make sure that when you lift your leg, the deflection in the lumbar and your stomach didn't come close to the floor. Otherwise, you will not receive required load on the buttock, and the effect of this exercise will be reduced to zero.
Exercise remarkably trains the muscles of the buttocks, making them tall and elastic.
Take a few breaths, shake yourself up and move on to the next exercise.
sitap
Lie on your back. Bend your knees. Stretch your arms in the direction of your knees and gently lift your head off the floor and upper part back. You should clearly feel how your abdominal muscles tighten. Hold this elevated position for 20-30 seconds. Breathe evenly, do not hold your breath. Then slowly lie down on the floor and rest.
The exercise trains the rectus and oblique muscles of the abdomen, making it flat and embossed.
Static hyperextension lying on the floor
Lie face down on the floor. Use a soft mat. Stretch your arms along the body. Look ahead.
As you exhale, gently lift your chest and legs off the floor. Hold this position for a second, then slowly return to the starting position.
To complicate the exercise, you can extend your arms to the sides or even forward.
Exercise trains the buttocks, back muscles. Improves posture.
Stand on elbows face down
Lie face down on a soft mat. Rest your elbows on the floor and straighten your body. Stay like this for 30-60 seconds. As an exercise option, you can raise your pelvis a little higher.
Exercise trains the muscles of the press, hips, chest.
Balancing on the buttocks
Lie on the floor on your back, slowly lift your upper body and legs off the floor, extending your arms in front of you. Tighten your abdominal muscles, try to bring your arms as close to your legs as possible. Hold this position for 15-20 seconds.
The exercise works the abdominal muscles and the muscles of the inner thighs.
Successful training and amazing results!
* A set of static exercises was created together with Elena Vorobyova, an excellent coach from Omsk in all respects (pictured)
Static gymnastics helps to lose weight without applying special efforts. In this case, muscle tension occurs, but the body itself and the limbs hardly move. During exercise, the body or part of it is held in a certain position with the help of its own weight. For weight loss, complexes of static gymnastics are used, and with sufficient physical fitness, elements from (asanas) will help.
Static training is divided into two types. If you give all your best in time exercise, fast (white) are used muscle fibers, contributing to the increase in mass. When working half-heartedly, the load falls on slow (red) muscle fibers. With this physical mode, the accumulated fat deposits are burned.
The main plus is that classes can be held anywhere - at home, in transport or at work. Gymnastics is done until a slight burning sensation appears in the muscles, after which a break is required. Fat burning occurs in contrast: work out - rest. Do not forget about rhythmic breathing.
When performing static charging, muscle length does not change, which is fraught with a decrease in body flexibility. Be sure to stretch your muscles after exercise.
Basic static exercises
Such gymnastics will take a minimum amount of time. Be sure to do each exercise several times.
- Standing or sitting, lean on a full foot. Raise and then lower your heels first, then your toes.
- Draw in your belly as you exhale, and relax as you inhale.
- Squeeze and unclench your buttocks.
- Stand in the “starfish” position, that is, spread your arms at shoulder level. Clench and relax your fists.
- With your shoulders still, move your shoulder blades toward your spine.
- Do a chin extension and return to the starting position.
- Gently turn your head to the sides (left and right).
"Office" gymnastics
Static gymnastics for weight loss with a minimum of movements will help keep your figure in good shape and you can do it everywhere. If you work in an office, sit at a computer for a long time, warming up will help maintain your posture and relieve back pain.
- For a few seconds, rest your hands with bent fingers on the surface of the table at a short distance and exhaling, try to “push through” it, as it were. Gently loosen your arms. Half a minute break and repeat 7-8 times.
- Cross one foot over the other while sitting at your desk. Support the tabletop with your top foot and push it down with your knee as hard as you can for 6 seconds. Then relax and switch legs. Rest 30 seconds, do 7-8 times.
- Sitting, cross your ankles. Gently press one foot on the other, as if pushing under the seat of a chair or armchair. Inhale deeply, tensing the leg muscles with force, and hold your breath. Exhaling, relax your muscles. Cross your legs periodically.
- Sit on a chair and put your hands behind the back. Lean forward forcefully. Leave the body in tension for 6 seconds. Rest 40-60 seconds and resume the exercise. The desired number of approaches is 7-8 times.
- Bend over on the chair and grab the front legs. Stretch up for 6 seconds, simulating lifting a chair off the floor. Break for half a minute, repeat 7-8 times.
- Place your hands under a chair and try to sort of lift yourself up with it for 6 seconds. Then pause for 30 seconds. Approach 7-8 times.
- Raise your straightened legs while sitting on a chair. Lay one on top of the other. For 6 seconds, press the top foot on the bottom, and with the foot from below, as it were, lift the top. Change legs and repeat. Rest 30 seconds, repeat 7-8 times.
- Sitting on an armchair (chair) and without touching the back, tighten your stomach. Slowly turn your head to the left as far as you can. Stay in this position for 3 seconds. Then repeat the same movement to the right. So the back and neck muscles are strengthened, the second chin is removed.
- In a sitting position, keeping your back straight, squeeze your buttocks as much as possible. Having reached the maximum contraction, inhale and hold your breath as long as you can. Relax your muscles as you exhale. Do 5-6 sets. There is an adjustment of the contours of the buttocks and thighs.
- Tuck in your stomach and buttocks, straighten your back and inhale. Hold the muscles in this position until you can not breathe. Exhale, rest and repeat.
- Straighten up and slowly take your shoulders back, trying to connect the shoulder blades. Draw more air into the lungs and hold such muscle tension until you exhale completely. Do 5 times.
- Standing with a straight back, rise on your toes. While inhaling, tighten your calves and buttocks, then relax and exhale. Stay like this for five breaths.
static yoga
One of the most yoga-based is Ashtanga Vinyasa Yoga. At the same time, the exercises are not divided into separate elements, but smoothly flow from one to another, gradually becoming more difficult, with the help of dynamic ligaments (vinyasas). Asanas are performed for 30 seconds, the position itself is held for up to 2 minutes. Control your breathing, it should remain free and even, movements are smooth and unhurried.
Starting position standing. The back is straight, the legs touch each other as much as possible, rib cage straightened, head slightly tilted forward. Breathe only through your nose.
- While inhaling, raise your arms above your head, bringing your palms together. The head is slightly back, the gaze focuses on the fingers.
- Exhalation. We lower our hands down, touching the bases of the feet with our fingertips. The tip of the nose rests between straight knees.
- Slow breath in, then raise only your head.
- Lower your palms, moving your legs so that your body is parallel to the floor. The main emphasis is on the palms and toes.
- Inhale, arch your back, trying not to touch the floor with your knees and hips. Keep your fingers and toes extended.
- Lower your head down parallel to your arms and lift your tailbone. Press your heels to the floor. Thanks to this “right angle” position, the stomach is drawn in.
- Raise your head.
- Breathe in. Arms parallel to the body in a vertical position. The tips of the fingers touch the feet, the nose of the knees.
- Slowly straighten up and return to the starting position.
Such exercises for weight loss are a small fraction of the elements of yoga. If you want to continue classes, contact the professionals. Try to perform asanas correctly, and you will definitely achieve the desired result.
Your feedback on the article:
Strength exercises are dynamic and static.
The first are performed on the move. The muscles at the same time either tense or relax, there is an alternation of contractions of the antagonist muscles.
With static exercises, the body is fixed in a fixed position, constant muscle tension occurs.
With static exercises human circulation and his breathing increases disproportionately . During rest, all indicators begin to increase, but still to a lesser extent than with a dynamic load. During the performance of statics, the same nerve centers of one specific muscle group continuously work. That is, the limiting link in this case is the higher nerve centers. This phenomenon was named after the Danish scientist Lindgard .
Now the opinion has formed that static has a bad effect on the functioning of the cardiovascular system. This has its own truth. A constantly tense muscle compresses blood vessels, thereby worsening blood supply. It turns out that the muscle needs oxygen and energy. The heart muscle has to strain unnecessarily, pushing blood into the constantly tense muscle. As a result, there is an increase arterial pressure, increases the load on the heart and blood vessels.
Static load, depending on the time and intensity, affects the body in different ways. It is worth noting that it is static exercises that tire the body faster than, for example, dynamic exercises.
To strengthen the musculoskeletal system, loads of large and medium duration and intensity are needed.
For hypertensive patients, on the contrary, a load of low and moderate intensity and short duration is better suited. With vegetative-vascular dystonia of the hypertonic type, static exercises should be used for the purpose of a depressant effect on the vessels. The intensity should be small, the duration - small or medium. There should be a combination of exercises with voluntary muscle relaxation and breathing exercises. At the very beginning, the proportion of exercises will be 1:2:1. In the interim period 1:1:1. Low intensity (load) in this case will be 20-30% of the maximum. Short duration - up to 5 seconds, medium duration - from 5 to 25 seconds of work.
Statodynamic exercises or ratios of statics and dynamics of 1:3 or 1:2 have a positive effect on the cardiovascular system. This has been confirmed by various studies.
Static exercises should be used with extreme caution, depending on goals and priorities. It is important here that the training program has an individual approach, in groups only an average generalized program is usually practiced.
The most popular static exercise is considered plank. There are various variations of it: on one or two legs, with or without weight. The next exercise is the squat. Only not the classic, which is performed in dynamics, but the one that skiers like to do - leaning their backs against the wall and fixing the body in this position. A static load can be performed in almost any exercise, lingering at some point (phase) for a short time.
Static exercises are isometric and isotonic. At isometric exercise the contracted muscle only tenses, and with isotonic, the length of the muscle changes.
Isometric exercises (static) increase strength, muscle tone and muscle and tendon endurance. With their help, you can not build muscle mass. For this, dynamic exercises are suitable, which stimulate muscle growth much more.
The main work during a static load is half-hearted or even less performed by red muscle fibers. Training of these muscle fibers leads to strong development capillary network of the muscle. Red muscle fibers get most of their energy from fat. It turns out this good remedy for burning fat, the main thing is a competent approach.
If the static load occurs with great force, then mostly white muscle fibers come into play. This develops strength, and the muscles begin to increase in volume. With a strong impact, the capillaries in the muscles can be pinched, this results in a lack of oxygen and glucose, and decay products are also poorly removed.
