Statics isometric technique as correct. Isometric exercises by Alexander Zass

Isometric gymnastics. A set of isometric exercises

A muscle that does not receive enough stress begins to lose its strength. However, an intense load on the muscles with a maximum contraction lasting a few seconds increases tone. muscle fibers and increases their blood supply. This is what isometrics is good for.

Daily isometric gymnastics allows you to keep your body in a taut state, even with a sedentary lifestyle! For city dwellers, this is a great opportunity to keep fit in the face of everyday hustle and bustle. You can perform the exercises below at any time and almost anywhere. For example, at home, in the office, in the car, during a telephone conversation, while walking.

Isometric gymnastics has a lot of positive qualities:

1. saving time - time spent on training 10-20 minutes;

2. less recovery time compared to conventional training programs);

3. The system of isometric exercises allows you to develop and strengthen exactly those muscles that need it most;

4. The improvement in tone and strength achieved through isometric exercise has a longer lasting effect than from dynamic type training.

Principles of isometric training:

1. each exercise should be performed with maximum effort;

2. Perform the effort on exhalation, and do not breathe jerkily during the exercise, breathe evenly, without pauses and delays, the inhalation should be approximately equal to the exhalation;

3. Peak voltage run 5-10 seconds;

4. between repetitions, take breaks of 30-60 seconds;

6. The object on which the force is exerted must be so strong that the possibility of any movements is obviously excluded.

Technique for performing isometric exercises.

First, start breathing rhythmically (inhale equals exhalation) to breathe - rhythmically does not mean fast. As soon as you enter the rhythm, exhale gradually make an effort and, after 5-10 seconds, gently remove it. Rest for about 30 seconds and load again. Perform 6-8 sets and rest one and a half to two minutes. Then move on to the next exercise.

Do 4-6 the first time isometric exercises gymnastics, gradually increasing to 10-12. Every 7-10 days, make a day off from classes. And the next day less to smoothly load the body.

A set of isometric exercises.

Isometric exercises to strengthen the arms and shoulder girdle

1. Raise your hands and place them with bent fingers on the table, inhale and as you exhale, gradually press your fingers on the table, as if trying to drive it into the floor. Do 5-10 seconds and then ease up. Relax and do the next repetition.

2. Bend your elbows, fingers folded into a fist and pressed with knuckles to the edge of the table. Press down on the table, trying to move it away from you.

3. slip hands under the table and the back of your hand and push up as if you were trying to lift a table.

4. Put your hands under the seat of the chair and try to lift yourself up with the chair.

5. Stand behind the chair, take it by the back from the sides and try to squeeze it first, and then stretch it like an accordion.

Isometric exercises to strengthen the legs and buttocks

1. Sit at the table, putting, put the knee, the leg lying on top, under the table and push up with this knee on the table top.

2. Stand on one leg, bend the other and wrap your fingers around the shin, and then try to push the leg down with force. Repeat with the other leg.

3. Sit on a chair, clasp its legs with your legs and squeeze it.

4. Sit on a chair, lift straightened legs, placing one on top of the other. Raise your bottom leg up and lower your top leg down at the same time. Change legs.

5. Contract your buttocks, groin muscles, and anal sphincter in an isometric manner. It is performed in any position of the body. Exercise improves blood circulation in gluteal muscles: It has a beneficial effect on menstrual pain, hemorrhoids and prostate diseases.

Isometric exercises for the press

1. Put your hands behind the back of the chair and try to lean forward, overcoming the resistance of your hands.

2. Lie on your back, put your hands on the floor, straighten and lift your legs. Tighten for 5-10 seconds, rest, then raise the upper back, and stretch your arms in front of you. Look ahead. Alternate tension and relaxation, this exercise will also significantly improve digestion!

Isometric exercises for back muscles

1. Sit on a chair, lean forward and wrap your hands around the front legs of the chair. Then pull them straight up.

2. Sit on a chair, squeeze your legs and wrap your hands around your thighs closer to your knees. Now try to raise your shoulders up, bending your arms is prohibited.

Isometric chest exercises

1. While sitting, raise your bent arms horizontally so that your palms close together. Press with one hand on the other.

2. Extend your arms in front of you, bend at the elbows. Squeeze one palm into a fist, grasp the fist with the other and press one against the other.

3. Stretch your arms out in front of you and lock your fingers. With maximum effort, try to "open" the lock.

4. Stretch your arms out in front of you, palms inward. Press your palms against each other. Turn your palms outward and press again.

For the neck

1. Rest your elbows on the table and fold your palms on your forehead, try to overcome the resistance of your hands, trying to tilt your head forward. Then relax and repeat the exercise after a minute.

2. Rest your elbows on the table, tilt your head back, rest your chin on your palms and try to drop your head down.

3. Close your hands behind your neck and try to bend it forward, resist this with your neck muscles.

Isometric gymnastics will help develop vitality and increase physical strength. And do it without much time and physical costs!

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

What are isometric exercises?

It is far from the volume of muscle mass that is the main cause of strength: strong tendons are much more important. Isometric exercises are aimed at their development. After all, if big biceps will not rely on bone tissue, its size does not matter. Unlike muscle mass, the tendon grows much more slowly and only when subjected to static stress.

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

The advantages of the complex are:

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

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

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

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

A set of isometric exercises

Features of the complex of isometric exercises are as follows:

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

Isometric exercises by Alexander Zass

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

Here are some isometric exercises according to the Zass system:

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

The complex of classes consists of physical activity on different muscle groups.

Bruce Lee Isometric Exercises

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

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

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

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

Isometric exercises Anokhin "Volitional gymnastics"

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

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

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

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

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

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

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

Video: isometric exercises at home

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

Isometric exercises are called such exercises that are done by tensing certain muscles without body movements. Holding tension for a few seconds provides strength development, fat burning effect, joint training. It is good that isometric exercises at home can be performed without special and expensive simulators, without risk to health. Only the most basic items may be needed. Check out this article and experience the power of statics for yourself.

Types of isometric exercises

According to the nature of the loads, static exercises divided into 3 types:

• static-isometric exercises - when performing gymnastics, muscle tension counteracts insurmountable resistance;
• exercises with maximum permissible weights - first there is a dynamic isotonic load, in the main part - static-isometric;
• exercises with weight - during the exercise, a pause is made for a few seconds, during such a delay an isometric effort is formed.

System of static exercises for hands

Exercise for triceps with a belt

To fulfill effective exercise to strengthen the triceps, you need to stretch your arms forward from your chest, holding a stretched belt in your fists. Your task is to try to stretch the belt. You should feel tension in your hands, and specifically you need to focus on the triceps area. It is enough to hold the effort for 30 seconds.

Forearm table exercise

This static exercise is extremely simple and accessible to everyone, since every house has a table. You need to rest your palms on the tabletop so that they are adjacent to it exactly from below. It is important to bend your elbows exactly 90 degrees. Pressing upwards on the countertop, hold for a few seconds. This exercise perfectly works out the forearm area. You can hold the tension for 5-15 seconds, depending on your capabilities. It is advisable to perform 10 repetitions, do 2-3 sets.

Biceps exercise

For the next static exercise, we take a belt or chain. You need to step on the end of this accessory with your foot, press it to the floor with your foot. The free end should be clamped into a fist. Next, you need to bend your arm at the elbow so that a right angle is formed in front of the chest. When an angle of 90 degrees appears, there should be a maximum tension of the belt or chain. Now you have to make an effort, trying to stretch the strap, using tension in the biceps. It is enough to be in a static position for 30 seconds.

hand exercise

Isometric exercises for legs and buttocks

Exercise near the wall

In order to have strong leg muscles, it is not necessary to go to the gym. You can train at home. To test your legs in action, you need to stand up with your back against the wall. You need to touch the wall, but do not lean on it. Then slowly lower yourself to the floor. The squat should be so deep that the legs are at a 90 degree angle, bent at the knees. The squat pose, with your back to the wall, must be held for up to 30 seconds. Then slowly straighten up, stand up.

Leg chair exercise

For this effective static exercise, you will need a piece of furniture that is available in every home. This is a regular chair with a back. Starting position - standing near a chair. You have to put your hands on his back. Having accepted correct posture, you need to take your leg back. Raise the leg until it is parallel to the floor. In this position, you need to hold out for 30 seconds. Then slowly lower your leg, put it on the floor. Change leg, do the exercise again.

Exercise for the inner thighs

The following manipulation is also performed with a chair. You will also need a rubber ball. Women often have a problem inner part hips, even with a generally slender figure, so all exercises that tighten this area are relevant for them. So, we sit down on any chair, hold the ball with our knees and hold, putting pressure on it. Your task is to bring your legs as close as possible. If you regularly perform such an exercise, the inner thighs will gradually tighten and be in good shape.

exercise for legs and buttocks

Isometric chest exercises

chest exercise

To strengthen pectoral muscles, be sure to try the famous prayer exercise. It is accessible to everyone, it is easy to learn and interesting to perform. We fold our hands palm to palm in front of the chest so as to take a pose, similar to the one that people in prayer take. It is important to spread your elbows as far as possible to the sides and lower your shoulders. You need to squeeze your hands tightly, pressing your palms against each other. At the moment of strong tension, the hands will tremble. It is enough to linger in prayer for only 20-30 seconds. Exercise well develops the muscles of the chest.

Exercise for biceps and chest in the door

Each house has a free doorway, so the exercise can be called home. It is necessary to stand in the opening, bend your arms at the elbows, rest very strongly against the door jambs. We place our hands in the chest area, not higher and not lower. You will need to linger for only 5-15 seconds, if possible. It is better to do 10 repetitions, and only 2-3 sets. This simplest exercise makes the biceps work and pumps the chest muscles well.

Exercise in the doors for arms, abdomen and chest

This exercise also requires only being in a doorway. Stand in it and raise one arm above your head. Press your hand to the frame, put pressure on it for a few seconds. Then perform the same technique with the other hand. Optimal quantity repetitions - 10 times, and sets - 2-3, no more. Static tension in the doorway is designed to strengthen the oblique muscles of the abdomen, pumping the arms, working out the chest area.

chest exercise

Isometric exercises for the spine

Preventive exercise for a flat back

In a kneeling position, which colloquially means on all fours, rest your hands on the floor. From this position, raise one arm and one leg - opposite limbs. For example, right hand And left leg. Raise your leg and arm so that they are parallel to the floor. In this position, linger for 40 seconds. Slowly return to starting position. Then change the leg and arm, repeat the same on the other side.

Therapeutic exercise for the spine

Exercise therapy for diseases and in rehabilitation period should be carried out under the supervision and on the advice of a physician. There is one effective exercise that is good for the back. First you need to lie on your back. We bend our knees, stretch our arms along the body. You should lean on the floor with your feet, try to tear the hips off the floor. It is necessary to raise the hips so that they, together with the back, become a straight line. The exposure time is from 40 to 60 seconds. At the end of the exercise, slowly return your hips to the floor.

Twisting for the lumbar

Lie comfortably on your back on a flat surface. In a prone position, bend your knees and tilt your legs to one side. At the same time, it is important to try to lay your hips on the floor or bed without lifting your pelvis and body from the surface. With these simple twists, back problems can be avoided by gently stretching the spine.

exercise for the spine

Static exercises for osteochondrosis

If the attending physician does not mind, you need to practice 1-2 times a day. The tension time in one exercise is only 3 to 5 seconds. The number of repetitions is from 2 to 9, if possible.

Isometric exercises for the cervical spine back and forth

Exercise against cervical osteochondrosis, regardless of physical fitness:

• connect the fingers, place both hands on the back of the head, try to lean back, the fingers act as an obstacle, at the time of performing the statics, the muscles in the neck are tensed;
• place clenched fists clearly under the chin, try to tilt your head down, pressing on your fists;
• open your palms, place your fingers directly on your forehead, press your hands in front of your head, from this the head leans back, tense neck muscles help to counteract the effort;
• tilt your head to the limit so that the chin approaches the chest area, now, putting your hands on the back of your head, you need to try to put your head upright, powerfully counteracting the movement with your hands.

Isometric exercises for the neck right-left

There are many types of gymnastics for the back and neck. We will give an example of 2 safe exercises, they improve the quality of life with osteochondrosis and neck pain:

• tilt your head to the right, place your left palm on your left temple, resisting with your palm, you should try to raise your head, do a similar movement with your right hand, rise from the left slope;
• press your left hand to your right cheek with your palm, tighten your neck muscles, try to turn to the right with force, perform the same movement on the opposite side of the head, while the neck warms up perfectly.

exercises for osteochondrosis

Isometric exercises for weight loss

How to do isometric exercises for weight loss?

To avoid injury, before isometric training you need to do proper warm-up of the whole body. Time from 30 to 60 seconds is a framework for beginners. If you have experience, you can increase this pause to the limit. You should make up for yourself a complex of your favorite static exercises, do each 1 time, 3 circles in a row. Also, as an option, you can perform each of the exercises three times within one set.

To develop strength, 20-30 seconds are enough, and for fat burning, you will have to linger in static for 45-60 seconds. It is advisable to practice 3-7 times a week.

Static exercises for a slim figure

Squat for a beautiful body

To perform a squat, you need to stand up straight, set your legs, focusing on the width of your shoulders. At first, the arms should be lowered and located along the body. Bend your legs at the knees, slowly moving the pelvis back. It is necessary to perform a squat as if you need to lower your fifth point into a regular chair. At this point, you need to stretch your arms forward. You will have to freeze in a squat position so that the hips are parallel to the floor. Do not get your knees further than the socks are, the first should be strictly above the second. There may be a natural curve in the back, but it is as straight as possible.

After a delay, you need to return to the starting position. The exposure time in the squat is from 30 to 60 seconds.

Lunge for harmony and tone

It is extremely easy to lunge, but this requires some strength in the body and legs. The starting position is a flat stance with hands at the seams. Legs are shoulder width apart. You need to take a wide step back with your right foot, smoothly lowering into a lunge. Both the thigh and lower leg of each leg ideally form an angle of 90 degrees. In this position, you need to freeze, maintaining balance and a static position with muscle effort. It is advisable to linger for 30-60 seconds.

The best gymnastics for women

Similar to the previous two exercises, push-ups, a static T-bridge or side plank, the famous V-stabilization, lunges to the sides, a classic bar on the elbows, and a semi-squat with outstretched arms are performed. All these static exercises give a fat burning effect, which women really like.

exercise for the press

Isometric exercises Zassa

The great athlete Alexander Zass developed a huge number of exercises to develop strength, joint health, and also invented the System Iron Samson for comprehensive strengthening of the tendons.

Isometric exercises for knee joints

In the treatment of arthrosis knee joints may be assigned physiotherapy. Often, the complexes include the following exercises:

• from a prone position, with arms extended along the body, raise a straight leg, tearing it 15 cm off the floor, hold for 30 seconds, repeat with the other leg (it is also useful to do the same exercise dynamically);
• while standing, hold on to the back of a chair for balance, rise alternately on your toes, linger for a few seconds, move slowly (you can perform both statically and dynamically, you can also lift the front of the foot on the contrary, remaining on the heel);
• from a prone position, raise straight legs, tear them off by 15 cm, while the legs are at the top, spread them apart, then slowly connect and lower them, do 10 repetitions in total.

Iron Samson system

How to do isometric exercises for strength development?

True strength lies in powerful tendons. You can make for yourself a complex of Alexander Zass's favorite exercises and repeat each 1-5 times. Rest pauses are 30-90 seconds. If the load is large, then rest 3-10 minutes.

Examples of Zass exercises for strength

There are many Zass exercises for strength development, here are some of them:

• stretching the chain with a bent left hand, the second end of the chain is held by a straight right hand, and vice versa;
• we put our hands raised up shoulder-width or even wider, the chain is stretched between them, it needs to be stretched, activating latissimus dorsi back, pectoral muscles, arms;
• we place the chain behind the back, it must be stretched by connecting the triceps.

Zassa exercise

Safe exercise in isometric mode

It should be remembered that static loads are contraindicated in the following disorders and conditions:

• heart ailments;
• postpartum period;
• acute period of hypertension and any other chronic disease;
• high fever, infections;
• varicose veins.

Isometric complexes are very helpful to those who are harmful dynamic exercises. We advise people to practice such simple and affordable gymnastics after spinal injuries, with joint problems. Thanks to physical education, you can overcome the limitation in movements, recover quickly enough. Static exercises should be especially appreciated by office workers. You can exercise at home and at work to strengthen muscles, accelerate blood circulation, warm up your legs, improve your mood and relieve stress.

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

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

Method features

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

It is appropriate to recall the achievements of another strongman bruce lee. For a short sports career the master of martial arts was able to build up muscles that were compared to warm marble. Although he used a lot different methods, but Bruce Lee's isometric exercises have always been number 1. These are:

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

What is the Zass system

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

Types of strength exercises

Practices are divided into 3 groups:

• techniques that create maximum stress in static;
• lightweight with weights and delay at peak points;
• dynamic with heavy weights, smoothly flowing into climaxes into static ones.

When all 3 types are combined, the muscles experience tremendous tension. This increases endurance, trains gigantic strength and quickly pumps up lagging muscles.

Putting all the power into pushes, pulls, compressions, lifts, the athlete uses everything muscle groups which gives amazing fast growth strength.

What to do with

Practitioners perform with improvised shells: rods, ropes, sticks, leather cords, or bypass no attributes. For example, you can clench your palms in front of your chest or try to open your interlocked fingers. For their implementation, isometric simulators were also created in the form of an iron frame with metal pipes fixed on both sides. The author of the method used chains. He attached triangular-shaped handles with hooks to the links, with which he adjusted the length of the chain.

How to perform

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

People with cardiovascular problems, hypertensive patients, they unsuitable.

Samson's main complex

When they are performed not necessary put pressure on the projectile. Important focus on the work of the muscles and keep even breathing.

Tendon exercise for the back and rear deltas

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

For chest

1. At the same time, stretching the links behind the back will help to train the pectoral muscles and the triceps bundles.
2. Wind the chain around the body and, as you inhale, stretch the links with the power of the lats and pectorals.
3. Bring it to the crown and do the same with the power of the triceps.

Isometric for arms and legs

Option number 1

This practice requires a pair of chains with handles attached.

1. Insert your feet into the lower loops, grasp the upper edge with your palms and pull up with all your might.
2. Then lengthen the chains, lift to the collarbone, and pull in a straight path above the head.

Option number 2

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

Option number 3

1. Put the loop on the right foot, lift it vertically up with the right bent hand.
2. While straightening the elbow, pull the leg down.
3. Work both sides.

Option number 4

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

Zassa belt exercise

The exercise with the Zass belt deserves special attention. It is convenient because the projectile for training is always with you. The principle is the same: the accessory is stretched horizontally and vertically in front and behind.

In the alternative perform with a rope.

How to build an isometric workout

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

• isometric push-ups;
• static bench press with holding the bar for 10 seconds in outstretched arms (3 sets);
• isometric bench press with incomplete amplitude - lower the bar by 20 cm and work with less weight (3 x 4).
• bench press narrow grip from a prone position to increase the strength of the triceps or push-ups on the uneven bars.

For beginners 2 techniques are enough. In each subsequent month, add one at a time and bring them up to six.

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 on 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 class. 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.