Isometric exercises for the back. Isometric exercise and technique for their implementation

6. Exercise "Stool"

This classic exercise- excellent in itself complex training- but it can also be part of the complex. Very useful for working out the anterior thigh muscles, especially those located close to the knees, as well as the buttocks. An excellent static exercise to strengthen the ligaments of the legs.

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

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

7. Plank on one leg

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

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

8. Reverse plank

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

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

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

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

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

Do, for example, a static-dynamic squat.

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

How to perform a circular complex?

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

A little more about the benefits of statics

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

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

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

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

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

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

Benefits in strengthening lower body muscles

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

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

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

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

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

Conclusion

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

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Mobility test in the thoracic spine

Initial position- standing, feet shoulder-width apart. You need an assistant to complete this test. In the middle of the thoracic spine, your assistant should feel with a finger the bony protrusion of one spinous process and mark it on the skin with a marker. Next, you should retreat down to the three spinous processes and also mark them. Then slowly lean forward and down. If during the tilt your assistant sees how the spinous processes move apart and the distance between the marks increases - the mobility of the vertebrae is normal. If after several attempts the distance between the marks does not change, there may be a limitation of mobility in the thoracic spine.

Starting position - standing, feet shoulder width apart. Feel with your fingers the bony protrusions of the spine along the midline of the lower back - these are the spinous processes of the vertebrae. Place the 2nd and 3rd fingers of one of the hands on the adjacent spinous processes. Keeping your fingers on your spine, slowly lean forward and down.

If during the tilt you feel how the spinous processes move apart and the distance between the fingers increases, the mobility of the vertebrae is normal. If after several attempts the distance does not change and you do not feel the divergence of the vertebrae, it is POSSIBLE that there is a limitation of mobility in the lumbar spine.

Limited mobility of the lumbar vertebrae may be the result of an inflammatory lesion of the spine and require treatment by a rheumatologist.

Assess your posture in a tall mirror by looking at yourself straight and to the side. Pay attention to the height and symmetry of the shoulders, the symmetry of the figure as a whole, the beauty and smoothness of the curves of the spine. Obvious posture defects will immediately attract your attention. In this case, consult a doctor.

If you experience dizziness, there can be many reasons for this. However, benign positional vertigo cannot be ruled out. We recommend that you perform the following test for benign positional vertigo.

Step 1. Sit on the edge of the couch for 1 minute with your head slightly back.

Step 2 Lie down fairly quickly and turn your head 45° to one side. In the presence of benign positional vertigo in a horizontal position with a turn of the head to the side, a feeling of dizziness and nystagmus (eye trembling that can be seen from the side) appears.

Repeat the test from the first step, but turn your head in the opposite direction. It is necessary to remember when turning in which direction dizziness appears. This is important because it affects the conduct of therapeutic exercises.

In the chapter "Oh, how dizzy ..." you will find a unique therapeutic gymnastics, which will stop your dizziness very quickly if you are diagnosed with benign positional vertigo.

Isometric gymnastics for the lumbar spine

I hope you passed all the diagnostic tests we suggested and consulted with your doctor? If so, then it's time for you to start mastering isometric exercises. Let's start from the bottom floor of our spine. We have selected exercises for you according to the principle of increasing complexity and divided them into micro-courses. Always start with exercises of the first degree of difficulty. Later on, when regular classes according to our methodology, you can move on to mastering more complex exercises.

Basic course of exercises for lumbar spine. First degree of difficulty

In the same way that cables keep a tall tower in balance, the abdominal muscles stabilize the lower back. If the abdominal muscles are not strengthened, they will weaken and you will experience back pain, as the load will not be distributed correctly. There will be no support from the abdominal muscles, which will lead to pressure on the intervertebral discs.

Exercise "Tilt with raised arms"

Hands hang down freely. Tighten the abdominal muscles slightly, tighten the stomach, the lumbar curve should be clearly expressed (keep your posture).

Starting position

While holding the isometric tension of the abdomen and back, lean forward slightly. Hold this position of isometric tension for 3–5 seconds, then extend one arm upwards in the direction of inclination and also hold isometric tension for 3–5 seconds, then extend the other arm in the same way and again hold the tension position for 3–5 seconds.

Lean forward

Leaning forward with one arm outstretched

Leaning forward with both arms outstretched

tilt back

Return to starting position. Now lean back slightly and do this exercise while leaning back. Then lean slightly to the side and do the exercise while leaning sideways to each side. The total number of repetitions is up to 3. During the slopes, it is important to maintain the lumbar bend and tension of the abdominal muscles.

Side tilt

Exercise "Walking while sitting"

Starting position - sitting on a chair. Grasp the side edges of the seat with both hands.

Slowly lift one knee up, hold this position for 3-5 seconds, then lower your leg. Simultaneously lift the other leg, which is also kept elevated for 3-5 seconds. The total number of repetitions is 10-12. During the exercise, it is important to maintain the lumbar curve and tension of the abdominal muscles.

Chair rider exercise

Starting position - sitting on the edge of the chair, facing the back of the chair. Both hands cover the back of the chair from above. Tighten the abdominal muscles slightly, the lumbar curve is clearly marked.

Slowly lean forward towards the back of the seat, while slightly increasing the lumbar curve and trying to increase the tension in the abdominals. Hold the recline position for 5-10 seconds, then return to the starting position. The total number of repetitions is 5-10.

The Arms Raised Bend, Seated Walk, and Chair Rider exercises are very simple, but they work quite well on the lumbar stabilizer muscles - abdominal Press and back muscles. Therefore, even patients in the first days after spinal surgery, as well as elderly and debilitated people, can safely perform them.

Exercise "Strain the press"

Starting position - lying on your back. Hands along the body. Keep your abdominals tight.

Breathe deeply. You can hold your breath as you exhale while you increase muscle tension. Do the exercise for 1 minute. Rest 1 minute and then repeat the exercise. Do the whole cycle 2-3 times.

Exercise "Strain the press with pressure"

If you are no longer a beginner in isometrics and do gymnastics regularly, we can offer you a complicated version of the “Strain the press” exercise. Create resistance to the abdominal muscles during its tension. To do this, press on the stomach with both hands. Thus, you will significantly increase the load on the abdominal press.

Try during the exercise to strain not only the abdominals, but also the perineum. On the lower floor of the muscle pelvic floor and anus support the abdominal organs of the overlying floor, influencing intra-abdominal pressure. We draw your attention to the fact that after eating this exercise should not be done.

Office version of the exercise "Strain the press"

Take note that not only in the prone position, but also sitting on a chair, you can very effectively exercise the tension of the abdominal press.

Exercise "Rowing hands"

Keep the abdominals in tension, SMOOTHLY, SYNCHRONOUSLY, like a swimmer rowing his arms, move your arms in opposite directions - when the right hand goes to the head, the left moves to the legs. Do the exercise for 30-60 seconds. The total number of repetitions with a short rest is 3 times.

Exercise "Row legs"

Starting position - lying on your back, bend your legs at the knees, stretch your arms.

Keep the abdominals in tension, SMOOTHLY, SYNCHRONOUSLY, like a swimmer rowing with their feet, lift in turn bent legs almost 90° to the floor. Do the exercise for 30-60 seconds. The total number of repetitions with a short rest is 3 times.

Exercise "Rowing hands and feet"

Starting position - lying on your back, bend your legs at the knees, stretch your arms behind your head.

In this exercise, we will bring the arms and legs together - the movement resembles the work of a stapler. Keep your abdominals tight. SMOOTHLY, SYNCHRONOUSLY raise the bent RIGHT leg and LEFT arm to the level where the knee and hand touch. Then calmly return them to their original position. Perform the same movement for the opposite arms and legs as well.

Do the exercise for 30-60 seconds. The total number of repetitions with a short rest is 3 times.

The "cables" that are involved in keeping our spine in balance are also located on the side of the back. If they are not strengthened, they will weaken and you will experience back pain, as the load will be distributed unevenly.

Exercise "Fish-hands"

Starting position - lying on your stomach. Make a roll out of a towel and place it under your stomach and pelvis. If you have problems with the cervical spine, put a towel folded in four under your forehead, as it will be difficult for you to keep your head on weight. The arms and legs are extended.

Raise your outstretched right hand, try to hold it in this position for 30-60 seconds.

Repeat the movement for the left hand. The total number of repetitions with a short rest is 3 times.

Exercise "Fish-legs"

Raise your outstretched right leg, try to hold it in this position for 30-60 seconds. Repeat the same movement for the left leg. No need to raise your leg high so as not to provoke lower back pain. The total number of repetitions with a short rest is 3 times.

Exercise "Fish-arms-legs"

Starting position - lying on your stomach. Extend arms and legs.

Simultaneously raise your right leg and left hand, try to hold them in this position for 30-60 seconds. Do the same for the LEFT leg and RIGHT arm. The total number of repetitions with a short rest is 3 times.

Exercise "Walking on toes with tense abs"

We also recommend simple toe walking. However, this exercise has a significant difference from just walking. While walking, you need to tighten your abdominals. This wonderful exercise trains calf muscles, strengthens the abdominal muscles, forms posture.

The exercises "Heel" and "Heel with pressure" are based on the laws of biomechanics - simply lifting the heel off the floor will cause an involuntary straightening of the spine.

Exercise "Heel"

Starting position - sitting on a chair.

The exercise is very simple. All you need to do is lift your heel(s) off the floor. It would seem that there is nothing difficult in performing this exercise, but the biomechanics of this movement is very interesting! When we sit, we involuntarily hunch over, our lower back bends like a wheel, and our head also looks down. But as soon as you lift your heel off the floor, your body, obeying the laws of biomechanics, will straighten up. When changing posture and raising the heel, the body straightens in order to maintain balance. And now about how to correctly perform this simple movement.

Tighten your abdominals. And then, one by one, rhythmically lift your heels off the floor, then lower them back to the floor. Do this for 1 minute.

Exercise "Heel with pressure"

We offer you a complicated version of the Heel exercise.

Starting position - sitting on a chair.

Put your hands on your knees. Alternately tear off the heels from the floor, while as if resisting this movement, pressing at the moment of raising the heel on the knee of the same name. Raise and lower your heels with resistance for 1 minute. Keep your abdominals tense during the exercise.

This exercise is very beneficial for the calf muscles.

Get your heel off the floor!

During sedentary work or traveling, you may periodically lift the heel of one or both feet off the floor. This causes a reflex redistribution muscle tone and lumbar extension. If you keep your heel elevated all the time (toe on the floor), this will allow you to keep correct posture for as long as you are sitting. If one shin is tired to hold the heel in weight, change legs!

The main course of exercises for the lumbar spine. Second degree of difficulty

The starting position for lumbar spine exercises includes a posture that supports the natural curves of the lumbar and cervical spine. One brush is always located under the neck, the other - under the lower back. Try to relax completely. The spread elbows of both hands create a stable support during the exercise. Dynamic leg movements are accompanied by isometric tension of the back and abdominal muscles, which is the purpose of the exercises. Try to keep your abdominals slightly tense while moving your legs.

Exercise "Nod your head while lying down"

Starting position - lying on your back. During this exercise, it is recommended to maintain the natural curves of the spine.

Isometric tension in this exercise occurs in the abdominal muscles, although you are moving your head - slowly move your head forward, while the abdominal muscles will tighten. Try to keep your head elevated for 15-30 seconds. Then lower your head and rest. Repeat the movement up to 3 times. This is an exercise in isometric mode trains the abdominal muscles.

Exercise "Sliding feet"

Starting position - lying on your back. During this exercise, it is recommended to maintain the natural curves of the spine. To do this, place one hand under the lower back, the other under the neck. Straighten your legs.

Simultaneously slide your feet on a smooth fabric surface back and forth. During this movement, you will feel how the long muscles of the back and abdominals have tightened. Repeat the movement up to 10 times.

Exercise "Bend the knee"

Starting position - lying on your back.

Bend the right leg at the knee joint at a right angle, lift the foot. We straighten the right leg, pull it up as far as the joints allow, hold, then bend again at the knee joint, the foot should move towards the right buttock. Performing this exercise, you will feel the isometric tension of the abdominals and long muscles back. Repeat the movement up to 10 times. Then do this exercise for the left leg.

Exercise "Rotate the knee"

Starting position - lying on your back. Raise your right leg and bend at a right angle at the knee.

Rotate your knee clockwise up to 5 times, then do the same movement counterclockwise. During this exercise, you will feel movement in hip joint, and isometric tension in this case occurs in the abdominal muscles and long back muscles. Then do this exercise for the left leg.

Exercise "We stretch up lying down"

Starting position - lying on your stomach, stretch your arms. You will be more comfortable if you turn your face to the side. If you want to lower your face down, place a four-fold towel under your forehead.

Initial position

This excellent exercise works multifactorially - at the same time strengthening the long muscles of the back along the entire length of the spine. The exercise consists of several phases.

First phase of the exercise: first raise your straightened right arm as far as possible, try to stay in this position for up to 10 seconds. After you feel isometric tension in your back muscles, gently lower your right arm into place. Then repeat the movement for the left hand.

The second phase of the exercise: bend both arms at the elbows, slightly shift the hands to the head. Repeat the above movement from the changed position, first for the right and then for the left hand. Try to keep your arms elevated for up to 10 seconds each.

The third phase of the exercise: bend your elbows even more, moving your hands towards your head even more. Repeat the above movement from the changed position, first for the right and then for the left hand. Try to keep your arms elevated for up to 10 seconds each.

The fourth phase of the exercise: bring your hands close to your head. In this position, once again alternately lift and hold your hands in a raised position for up to 10 seconds. You will feel the tension of the muscles of the entire back, neck and chest- it is this tension with regular classes that contributes to the formation muscle corset the entire spine.

The fifth phase of the exercise is stretching: it's time to switch from isometric tension to a stretching movement. Let's try to stretch the long back muscles. To do this, move to the edge of the couch, relax. Lower the leg lying at the edge off the couch - let it hang limply down. The other leg in a straightened position lies freely on the couch, both arms hang from opposite edges of the couch. The head should be turned in the direction opposite to the hanging leg. Relax in this position and lie down for 30 seconds. You will feel your back muscles stretch and relax. Then do the same five-phase exercise for the other leg.

Stretch phase

Recommended you will take the fifth phase of this exercise into service and use the relaxation position described after any exercise of isometric gymnastics. After exercises that train the muscles of the abdominals and back, this relaxing exercise is especially useful to do. For simplicity, we can replace the described stretching simple relaxation in the supine position, head down with support on the forehead.

Exercise "Cat-hands"

By doing this exercise, you strengthen the upper part of the long back muscles. Stretch your right arm forward and raise it to shoulder level parallel to the floor. Do not raise your head, but keep it at shoulder level, continuing the horizontal line of the body. The gaze is directed forward. Try to stay in this position for up to 30 seconds. Then change the position by changing the right hand to the left, and do a similar isometric tension with the raised left hand. Repeat the exercise up to 3 times.

Exercise "Cat-legs"

Starting position - standing on all fours. Get on all fours with support on your knees and straightened arms.

By doing this exercise, you strengthen the lower part of the long back muscles. This exercise has several phases.

First phase of the exercise: stretch your right leg back and lift it so that it continues the horizontal line of the back and is parallel to the floor. You can raise your leg a little higher. Do not raise your head, but keep it at shoulder level, also continuing the horizontal line of the body. The gaze is directed forward. Try to stay in this position for up to 30 seconds. Then change the position by changing the right leg to the left, and do a similar isometric tension with the left leg raised. Repeat the exercise up to 3 times for each leg.

The second phase of the exercise: change the starting position, complicating it. To do this, rely not on straightened arms, but on the hands, half-bent in elbow joints. Otherwise, keep the same position. Perform isometric tension for both legs in the indicated position. Repeat the exercise up to 3 times for each leg.

The third phase of the exercise: change the starting position, making it even more difficult. To do this, rely not on straightened arms and not on the hands, but on the arms completely bent at the elbow joints. Otherwise, keep the same position. Perform isometric tension for both legs in the indicated position. Repeat the exercise up to 3 times for each leg.

Exercise "We train the lumbar bend"

Starting position - standing on all fours. Get on all fours with support on your knees and straightened arms.

By doing this exercise, you strengthen all the "cables" that support your spine, located on both sides and stabilizing it, namely the abdominal and back muscles.

Put your right hand behind your back, put it on your lower back. Perform the movement at a relaxed pace. Try to hold the reached position for 2 seconds, then lower your hand and take the starting position. Perform a similar movement, placing your left hand on your lower back. You will feel the isometric tension of the muscles of the back and abdominals. In the described position, the back muscles have to maintain the lumbar curve, and the abdominal muscles also take part in this, which do not allow the stomach to sag. Repeat the exercise up to 12 times for each hand.

Exercise "Walk by hand"

Leaning on the left hand, calmly move the right hand an arm's length forward, then move it back to the knee. The movement resembles walking in place, only we walk in this case not with our feet, but with our hands. During the exercise, you will have to keep the abdominal muscles in tension in order to maintain the lumbar curve of the spine. Change hands, lean on your right hand and “walk” now with your left hand. Repeat the exercise up to 12 times for each hand.

Exercise "Step foot"

Starting position - standing on all fours. Get on all fours with support on your knees and straightened arms (Fig. 95).

Leaning on your left knee, slowly slide your right leg forward, then slide it back. The movement resembles walking in place, only we walk in this case with our knees. During the exercise, you will have to keep the abdominal muscles in tension in order to maintain the lumbar curve of the spine. Change legs, lean on your right knee and step now with your left. Repeat the exercise up to 12 times for each leg.

The exercises "Cat-hands", "Cat-legs", "Training the lumbar bend", "Step by hand" and "Step by foot" combine a dynamic load for large joints and at the same time an isometric load for the muscles of the back and abdominals. It is important to maintain moderate tension on these lumbar stabilizers during movements.

Complicated version of the exercise

Attention! This is an introductory section of the book.

If you liked the beginning of the book, then the full version can be purchased from our partner - the distributor of legal content LLC "LitRes".

Isometric gymnastics Dr. Igor Borshchenko is designed primarily to combat degenerative-dystrophic diseases of the back. The technique is applicable not only for the spine, but for the entire musculoskeletal system as a whole.

For example, in addition to working with the spine, gymnastics includes a warm-up and exercises to strengthen the joints and the musculo-ligamentous apparatus. Exercises from the Igor Borshchenko complex are simple, so even physically unprepared people can perform them.

1 What is Dr. Borshchenko's isometric gymnastics, and what is it for?

Charging Borshchenko belongs to vertebrology: a branch of medicine that is completely focused on the prevention and treatment of diseases of the spinal column. One of the axioms of vertebrology is the statement that constant physical activity is required to maintain a healthy back.

The specificity of the Borshchenko system is that the exercises from his complex are easy to perform and there is no risk of back injuries during training.

Borshchenko's gymnastics is focused on all parts of the spine, but for the most part the emphasis is on the lumbar region. Some less exercise exists for the neck, but still during training, the cervical region is fully involved.

1.1 Briefly about the author

The developer of gymnastics is the vertebrologist Igor Borshchenko, who developed this training system for the treatment of joints and the spinal column. Emphasis was placed on the safety and availability of the technique.

It follows from this that it can be practiced by people with different physical training and people of all ages. Including this system of gymnastics is allowed to be performed by children, but only with the permission of a pediatrician.

1.2 What is the benefit of implementation?

Isometric gymnastics Borshchenko is not a panacea. She possesses high efficiency both in terms of prevention and in terms of treatment of various diseases of the back, but does not give a 100% guarantee, even in simple cases.

The therapeutic and prophylactic effect is achieved by increasing the endurance of the muscular corset of the back. The muscular corset is a compensatory mechanism that supports the spinal column (takes about 30-40% of the load from it).

In addition, with the constant practice of Borshchenko's gymnastics, the regenerative and immune capabilities of the body are enhanced. This means that the risks of infection attaching to the bone tissues of the back are reduced, and the tissues that have undergone destruction are restored.

Effects are achieved only if physical education is done systematically (constantly).

2 Indications: for what diseases is it prescribed?

Borshchenko's isometric gymnastics is indicated for a huge number of diseases of the spine (to be more precise, with their subspecies). It makes no sense to list them all; it is much more practical to single out the main groups of such diseases.

List of indications:

1. Osteochondrosis (including juvenile), other degenerative-dystrophic diseases (spondylosis, as an example).
2. Pathologies occurring with compression (infringement) of the nerve nodes.
3. Various protrusions and hernias (except for complicated or too large ones).
4. With arthrosis and arthritis (including ankylosing spondylitis Bekhterev).
5. Deformities of the spinal column (including banal posture disorders).
6. General detraining of the body (against the background of hypodynamia), which led to weakness (atrophy) of the muscular corset of the back.
7. Consequences of injuries of the spinal column.

2.1 Are there any contraindications?

Even the most thoughtful and safe gymnastics has contraindications. They are both relative (can be challenged and even ignored with the permission of the doctor) and absolute.

Contraindications to gymnastics Borshchenko:

• period of exacerbation or occurrence of inflammation in the spine or severe pain syndrome;
• a general acute infectious disease (for example, influenza), or a local infection (in the tissues of the spinal column);
• recent back injuries (their consequences can be treated only after 1-2 weeks);
• general (in any organ) malignant neoplasms, or the presence of benign neoplasms of the back;
• the presence of unsuccessful experience in gymnastics Borshchenko earlier - the occurrence of pain during training, frequent injuries, worsening of the course of the underlying disease that you treated with the help of physical education.

2.2 Who needs to do it?

Borshchenko's isometric gymnastics is so simple and useful that it is shown to all people in general (who have no contraindications) as a preventive exercise therapy. But still, it is more correct to describe those groups of people to whom such physical education will be most useful.

Gymnastics Borshchenko is shown:

1. People with chronic diseases of the spine (from the list above).
2. People who have a high risk of developing any back diseases (in this case, gymnastics is needed for prevention). We are talking about professions in which the spine and back muscles are subjected to increased stress (for example, loaders).
3. People leading a sedentary lifestyle, suffering from physical inactivity and / or having signs of a general detraining of the body.
4. People with overweight in which, against this background, metabolic processes are slowed down, the work of regenerative and immune mechanisms is disrupted.
5. People with venous stagnant processes in the pelvic organs, in lower limbs(for example, in the presence of varicose veins or congestive prostatitis).

3 Basic rules for the implementation of the complex

It is important to consider a few basic rules of employment:

1. The order in which the exercises are performed does not matter. The only thing is that the first thing is always a warm-up (aka stretching), which prepares the body for further training.
2. Exercises should be performed systematically, preferably every other day. Without a systematic approach, the effectiveness of classes will tend to zero. Such training will not be completely useless, but you should not expect a serious effect from them.
3. Before starting classes, you should always consult with your doctor about the appropriateness and safety of such activities.

3.1 For the neck

Doing exercises for cervical you need to understand that they should be done slowly, because the cervical region is extremely susceptible to various injuries. try to do neck exercises away from the corners of objects, as you may be "carried" (dizzy).

List of exercises for the neck:

1. Sit on a chair, put a book on your head, and then rock it back and forth a little. The book should not fall, so when it starts to fall, balance your head.
2. Place your hand on the back of your head. Try tilting your head back to look up at the ceiling. At the same time, resist with your palm, not allowing you to throw your head back. The voltage must be held for 10-15 seconds.
3. Sit on a chair or chair. Grasp the lower jaw so that the thumbs are under the chin. Move your jaw forward while lifting it up. Having extended the jaw, hold it in one position for a couple of seconds, then return to its original position.
4. Sit on a chair and place your palm on your forehead. Bend your head down, resisting with the palm of your hand. The resistance must be held for 10 seconds (do not overdo it!).

3.2 Overview of Borshchenko's gymnastics (video)

3.3 For the waist and joints

Be sure to do a warm-up before starting workouts for the lower back and joints.

List of exercises for the lower back and joints:

• lift the leg so that it is bent at an angle of 90 degrees, then do five rotations with the leg in one direction, and then the same amount in the other - then change the leg;
• walk on toes, while constantly keeping the abdominals in tension;
• lie on your stomach and lift your leg up, tearing off knee-joint and the thigh from the floor - you need to keep it strictly in a straight line for 30-60 seconds, then lower it and do the exercise with the other leg;
• standing, tighten your abdominals, and then begin to alternately raise your heels from the floor surface;
• lying on your back, bend your knees and put your hands along the body - now tighten your abdominals and alternately shift your hands in different directions;
• bend your knees, tighten your abs, and when you feel hollow, freeze your stomach in this position and start alternately raising and lowering one or the other leg.

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

In other words, an isometric exercise is when a person tries, say, to move what he cannot do, 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 turn muscles and tendons into work in a very short period of time). But you need to aim at the result, because isometric training can be carried out as efficiently as possible, if you really want to break the chain, move an unbearable object, etc.

Isometric occupation theory by Zass (Samson) and Bruce Lee

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

Samson, by personal example, proved that the strength of a person lies not in the muscles, but in the tendons. And even a person with a modest physique is able to demonstrate incredible capabilities. Alexander Zass himself was of modest height - only 165 cm and a small mass - 65 kg. But having trained the strength of his tendons, believing that they are 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 visuals than for the result.

The complex of trainings that 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 at work (for example, trying to lift yourself with a chair by holding the bottom of the seat - the trapezoid works or trying to raise the table, resting your palms on the tabletop from below - biceps work).

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

Samson's theory became very popular, 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 take place with maximum stress.

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

The chain was stretched, the beam naturally did not budge, and by such a “lifting” of himself, 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. Start by spreading your legs slightly wider than your shoulders. Grab the chain at the knee with a straight hand, and with the other hand, bending it, near the belt. With this hand, try to tighten the chain. Then change the position of the hands.
2. Stretching over your head. You need to stretch the chain, holding it above your head. The tendons of the arms are mainly worked here, as well as the back and chest.
3. Stretching in front of you. Hold the chain in front of your chest, bending your arms. And keep your elbows at shoulder level. Try to stretch it by engaging the muscles in your arms and chest.
4. Stretching the chain behind the back, with tension in the arms. The chain is located at the shoulder blades and is held with straight hands. 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 in the same way as what was before, only the length of the chain is longer. The tension goes to the latissimus dorsi.
6. Chain stretch from bottom to top. Press the chain to the floor with both feet in shoes with thick soles. Grab the ends of the chain with your hands and pull up. Possible placement of hands - near the knees, belt, behind the back. The muscles of the legs, arms and back work
7. Side stretch. The chain is fixed under one of the feet, from the side, pull it up, bending your arm at the elbow. Then change position. Shoulder delta works.
8. Stretching for biceps. Press the chain with your foot to the floor and drag one of the arms, bent at the elbow, up. So with both hands. You can adjust the length of the chain to work out the bundle in different places of loading. The ligaments of the biceps are well strengthened.
9. Stretching the leg-neck chain. Throw one loop of the chain around your neck, the other on your foot and press it to the floor. You need to wrap your neck with something, because the chain presses very painfully (but this still does not really help with bruises). The muscles of the back are tensed.
10. Stretching the chain on the chest. Lock the chain narrowly around the chest. Inhale, and as you exhale, tighten the latissimus dorsi and chest - 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 to help you do everything right. First, before training, it is necessary to warm up and stretch to warm up the muscles and tendons. Secondly, it is important to follow correct breathing. Exercise should be performed only on the exhale.

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

Make an effort or linger in a static position should not be long. Then you can take a short break and move on to the next approach.

Isometric exercises are advised to be performed in the morning, after, because they invigorate better than coffee. And made before going to bed, they can not let you fall asleep.

Due to the large loads on the muscles, the total duration of an isometric workout, 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 grow every time. Let's say for three sets, you should make a minimum effort of 50% for the first time (for warming up). The second time, make an average effort - 75%. And in the third last time, to make the maximum effort, giving 100%. If you follow this system, isometric training will become much more effective.

Isometric workout for women

Of course, women need to be especially delicate in performing isothermal exercises and try to limit themselves at first, rather than exercises with great impact. The bad news is that these classes do not allow you to lose weight as effectively as dynamic ones.

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

Efficiency, advantages and disadvantages

The most important thing that helps to gain constant training of the tendons is great strength. If you want to impress your friends or enemies with a demonstration of your abilities, making efforts to overcome various power obstacles, bend copper rods, or defeat all opponents in arm wrestling with one left, then this sport is for you. Regular performance of these exercises will achieve this goal - to become stronger.

Already from the first training, the work of the tendons is activated. Regular training can make them much stronger and stronger, increasing the body's capabilities. Within a few months, you will be able to raise significantly more weight than before, or perform an action that could not be done before.

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

Advantages:

1. short duration one workout, which allows you to increase their frequency.
2. High efficiency through the efforts made.
3. Not required special trainers.
4. Can be exercised in any places.
5. Reduced chance of injury when compared with dynamic classes.
6. Increased flexibility.
7. Strength increase, by strengthening the tendons, while not gaining weight.

Flaws:

1. If the exercises are done incorrectly, that is, the risk of injury or jumps in blood pressure.
2. Competent application only learn over 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 implied that there is no movement), but these exercises have their own differences.

And if you take a closer look at this issue, the differences are fundamental. So, with regard to isometrics and the technique itself. Here everything is carried out in short periods of time and with maximum tension of the tendons and muscles. Unlike statics, exercises of this type are carried out 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, on the other hand, give 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.

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

What are isometric exercises

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

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

How to do isometric exercises

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

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

Isometric exercises for the neck

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

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

Isometric exercises for the back

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

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

Isometric leg exercises

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

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

Isometric exercises for the press

Excellent gymnastics for women at home, which will help get rid of the fat layer on the abdomen - these are isometric exercises for the press. The process does not require much time at all, and the result due to such statics will not keep you waiting. None power training can not be compared with these simple but effective loads:

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