Muscle isometrics. Video: isometric exercises at home

By discovering the possibilities of isometric exercises, you will discover a whole world. Isometric gymnastics itself and its individual elements have been known since time immemorial. But the founder of the technique of isometric exercises is the famous strongman Alexander Zass. His stage name, Samson, speaks for itself. With a height of 165 cm, a weight of 80 kg, with a bicep circumference of 40 cm, a chest circumference of 119 cm, he could lift a piano with a pianist and an extra, carry a horse in his arms, break chains and do other impressive tricks for strength.

Interacting with the object during the exercise, it is necessary to develop maximum effort in a short period of time. Due to this, not so much the growth of muscle mass occurs, but the growth and strengthening of tendons, without which there is no real strength. Trained tendons make conventional dynamic strength training more effective and provide significant strength gains.

Therefore, the object is chosen "irresistible": a weight that cannot be lifted, a chain that cannot be broken. Alternatively, a weight is used that cannot be held for more than a few seconds, or an insurmountable obstacle is placed in the way of lifting. This forces the head and muscles to work in a different way and helps to significantly improve the results in strength exercises.

More precisely, an isometric exercise is an exercise in which the muscle does not change angle and length, all tension is created in static, without movement.

Let's start with the cons, because at first glance, isometric exercises may seem like an almost miraculous way to train strength:

1. they do not train coordination of movements, do not teach muscles to move;
2. they are not as easy to learn as they seem. Learning how to breathe and feel your body is quite difficult, so it will take some time to master the technique;
3. the right attitude and maximum work on each exercise is the key to efficiency, so if you cannot give all your best in a static and actually ineffective exercise, this training method is not for you;
4. there is a chance of earning problems with the cardiovascular system or getting injured if you train without precise technique, but in large volumes;
5. isometric exercises will not replace dynamic exercises for most sports, for example, for bodybuilding. They stimulate the growth of muscle mass much less than dynamic ones.

But isometric exercises also have undeniable advantages that make them included in the training program of representatives of many sports and just amateurs:

1. isometric exercises do not require special equipment. Instead of a chain, there may be a towel. And non-movable and heavy objects are not so difficult to find;
2. the duration of the workout is 15-20 minutes, so you can also train during your lunch break. There are even complexes for unusual conditions: public transport (a handrail is used as a projectile) or lectures at a university;
3. with the help of a static load, it is possible to purposefully develop the strength of an individual muscle;
4. static training is relatively less traumatic;
5. this is one of the few ways to intensively train the tendons, which are the basis of strength. Alexander Zass himself increased the circumference of his biceps not for efficiency, but for the public, as he himself admitted. He believed that muscles without tendons do not give strength, only its illusion - and in many ways he was right.

Isometric exercises definitely recommended for several occasions:

• First level training in sports. In statics, you can not get more load than your body can withstand. Accordingly, the risk of injury is minimal, and the increase in performance will be significant;
• if in normal training you are at an impasse. Isometric exercises suggest their own philosophy. By forcing your head to work differently, you can quickly get off the ground;
• to increase strength indicators - in combination with the usual dynamic load;

But isometric exercises will be practically useless if your goal is weight loss. Calories are spent in extremely limited quantity, so for weight loss they should not be used.

Only the last type belongs to the classic isometric exercises, but in addition to them, many exercises with elements of statics are practiced. You can change any basic exercise, adding a static force to it:

• exercise with weights, complicated by the fact that at a certain point of execution (where the tension on target muscle strongest) you need to linger for a few seconds;
• an exercise with weights that starts as a regular dynamic exercise, but at a certain stage of its implementation, an insurmountable obstacle is placed in front of the weights. And at this point there is the greatest, but short-term application of force;
• classic isometric exercises - training with an object that cannot be deformed. With a strong chain, rope, towel or just with a wall. The main thing is that it is impossible to overcome the resistance provided by the “projectile”.

Let's make a reservation that Samson used almost the same projectile for his training: a strong net. This object can be replaced by any of sufficient length, comfortable to grip and strong enough that you could not tear it objectively.

The set of exercises by Alexander Zass included many exercises. Here are just a few:

1. Take the chain with a wider grip or shoulder-width apart at chest level. Try to break the chain by stretching it;
2. Move the chain behind the head, to the level of the back of the head. The essence of the exercise is the same - try to break the chain;
3. Chain over head on outstretched arms;
4. Stretch the chain behind your back, in this exercise the effort is made by the effort of the triceps and deltas, stretch the chain, trying to stretch your arms forward;
5. Wrap the chain around your chest as you exhale. Then, while inhaling, try to tear it. This, by the way, was one of Samson's signature tricks - breaking the chain while inhaling with the effort of the muscles of the chest and lats;
6. Try to break the chain, keeping one arm extended at the bottom, the other at the top bent at the elbow;
7. Stand with your feet on the chain, feet shoulder-width apart. Try to break the chain by stretching it with your hands. The movement is directed upwards and to the sides, the trapezoid works first of all;
8. In the position of support lying on the floor, stretch the chain behind the neck, the ends should be fixed on the palms. Movement, as in push-ups, directed upwards;
9. Try to break the chain by stretching it across your thigh. The legs are bent;
10. Take two chains, each should be attached to the foot with a loop. Pick up the free ends. The legs are set shoulder-width apart. Pull the chains up using the trapezium and arm muscles;
11. One end of the chain is attached to the foot with a loop. Free pull up, trying to bend your elbow. In its original position, it is at an angle of about 90 degrees.

In the complex of Alexander Zass there were exercises for a variety of muscle groups, they are easy to design for any muscle. Samson himself was not limited to isometric exercises, in his training there were also the usual dynamic strength exercises with kettlebells and a barbell.

Without following simple rules, you can not take on the development of static exercises:

• the exercise begins on inspiration;
• the effort is built up gradually, without a sharp application of force;
• the time to complete one repetition is 5-6 seconds for beginners and 10-12 for experienced ones;
• between repetitions it is necessary to take a minute break;
• the number of repetitions - 2-3;
• total training time - no more than 20 minutes;
• a prerequisite - the mood for maximum effort. The goal of the exercise should be a broken chain or a broken wall, maximalism is very important.

Isometric exercises can be very useful in certain situations. Therefore, if you have reached a dead end in your usual workouts, it makes sense to try a new technique. Fortunately, its development with a serious approach will not take much time, and there will definitely be benefits from performing statics. This is a noteworthy system of exercises with its own philosophy and undoubted advantages.

Everyone knows about the positive effect of dynamic (aerobic) exercises on the body. And what is the benefit or harm of static loads, are isometric exercises needed at all?

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

Dynamic and static modes of muscle work

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

You can also talk about the isotonic and isometric mode of muscle work. In the first case, the voltage muscle fibers constantly, and their length changes, in the second - the length of the muscle remains unchanged, and its tension changes.
When we perform a typical static load, say, we carry a suitcase, the muscles of the arm holding the suitcase do both isotonic work (because the weight of the suitcase remains unchanged) and isometric work (because we choose one hand position that is most comfortable for us and do not change it until then until we take the load in the other hand). In its purest form, the isotonic regime (for example, pulling up on the bar) or the isometric regime (the work of a training athlete with a rigid expander, when muscle tensions change with their almost unchanged position) are varieties strength exercises, which in their features are closer to static activity.

Two mysteries of static stress

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

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

Secondly, when studying static loads, physiologists found out one more fact, which is completely mysterious. It turned out that during the performance of work, the respiration and blood circulation of a person increase disproportionately modestly. In some cases, the body's oxygen consumption in comparison with the final level even decreased. At the end of the static load, during the rest period, all these indicators increase, but still less than during dynamic activity. This phenomenon was even called the Lindgard phenomenon after the Danish scientist who described it.

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

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

With all types of so-called cyclic (walking, running, swimming), there is a similar mutual stimulation of the nerve centers in the process of work. That is why dynamic activity, even intense activity, is less tiring than static activity.
The work of the muscles is very difficult to affect the internal organs. On the one hand, it requires energy supply, and therefore, no matter which muscle group works, the body responds to this work by appropriate deployment of oxygen-delivering functions, that is, respiration and blood circulation.

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

For example, the centers of the muscles that carry out a number of movements of the left hand are "neighbors" of the centers that are in charge of the state of the heart, therefore, with angina pectoris, pain is "give" to the left hand. It is clear that the work of the muscles can, in turn, affect those organs whose centers nature has placed "in the neighborhood", in the same segments of the spinal cord. In this case, the functions of the internal organs may change not in connection with the needs of the energy supply of work, but in response to the activity of certain muscles. Physiologists say "in this situation about motor-visceral reflexes from certain muscles to certain internal organs.
This moment is of serious practical importance, it is taken into account in therapeutic gymnastics, is obviously one of the essential operating factors in a number of asanas in the system.

When is isometric exercise beneficial and when harmful?

Having considered the riddles of the static mode muscle activity, we can rate it. It is not unambiguous.
1. Are static loads harmful? Yes, some are harmful. One of the most important conditions for the rational construction of working movements is the elimination or limitation of the static component. After all, it is he who causes fatigue in the first place. Give a worker engaged in manual operations a comfortable armrest so that he does not have to keep his hand on weight, and he will get tired much less, his health will improve, and his working capacity will increase. Don't sit in a sitting position for long periods of time, whether at your desk or in front of the TV. Following the example of educational institutions, take an active pause every 30-45 minutes. This not only prevents the development of fatigue, but also improves blood circulation: after all, with a fixed posture, there is no so-called muscle pump, blood circulation in our tissues, as well as the movement of tissue fluid - lymph, is difficult.
2. Are static loads useful?? If the question is “either-or”, then in general health terms, dynamic exercises are preferable, because they develop the functions of internal organs to a greater extent. However, there is no need for an alternative.
When training for exercises in sports, as well as in the general complex of classes exercise for the purposes of recovery, that is, when building a rational motor regimen for each of us, static loads can be a useful addition. Firstly, they train the neuromuscular apparatus with a relatively lower load on the heart and other internal organs, sometimes this is very significant. Secondly, they allow you to train muscles in conditions in which cyclic exercises cannot be used, for example, you can do isometric exercises at some meeting or at the movies.
The principles of constructing simple complexes of isometric gymnastics and examples of such exercises are given below.
Thirdly, static loads are constantly encountered in life. By training, we strengthen our neuromuscular apparatus and improve the reactions of internal organs (remove the Liidgard phenomenon), that is, we find ourselves more adapted to the circumstances of our existence.
Fourthly, the tension of certain muscles can be associated with the functions of internal organs. Therefore, it is possible that in this way we will be able to influence the state of our body. It is static stresses, giving a particularly pronounced load on the muscles, which quickly leads them to fatigue, should in this case also be the most effective factor.

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

In each exercise, the efforts should be significant, but not maximum, and only individual repetitions should be performed with maximum tension. To build up and weaken the effort - either gradually or abruptly, "explosively". Breathing should remain calm, even, without delay.

An approximate set of isometric exercises

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

Similar isometric exercises can be designed independently in countless ways.

Based on the materials of the journal "Physical Culture and Sport"

Good day, dear readers!

Did you think that you could pull iron all your life? Well, of course! Only now your spine for some reason decided differently: someone has osteochondrosis, someone has a hernia. Friends, do not be discouraged - there is a way out! These are isometric exercises that will make your muscles strong and not hurt your back. Moreover, they will improve your posture, reduce headaches, tighten your stomach. If the doctor pronounced a sentence: “osteochondrosis cervical spine”, etc., then this article is for you.

The peculiarity of isometric exercises is that the force is applied to an object that does not move, and thus the muscles do not contract, there is no movement in the joints. Do such static exercises anyone can do it - the main thing is to tighten your muscles. If you have excess weight or mobility is limited, then you can safely start playing sports. This option will not harm you, but it is important that your blood pressure is normal.

Workouts at home

Exercise can be done anywhere and without special simulators: both at home and in the office, and at the wheel, and in public transport. But it is best to practice at home, secluded from relatives for the duration of the workout, or visit Gym. If you choose to study at home, then you only need 15 minutes a day! So no difficulties, you just have to make a CHOICE aside healthy lifestyle life, a beautiful and healthy body.

Isometric exercises are recognized all over the world. Athletes can improve their performance by including them in their training and building the strength of those muscles that are of paramount importance to them.

Exercises are divided into three groups:

• Bench press (position at the level of the chin; at the level of the eyes; 3-5 cm below the fully extended arm).
• Pull (knee level, hip level, waist level)
• Squat (squat, half squat, quarter squat).

They are performed with a maximum voltage of 6 seconds. The muscles should be so tight that there is no movement in the joint. To restore breathing, pause 45-60 seconds. A series of exercises can be repeated 2-3 times. You can practice daily.

Physical education at work

Doing isometric complex At work:

Exercise 1 "Raising yourself." We try to raise what we ourselves sit on (gradually).
Or a variant with weights (just kidding)

Exercise 2 "Press the seat." We place our legs under the seat and press it into the floor with our hands.

Exercise 3 "Push back." Sitting position, press the shoulder blades on the back of our seat.

Exercise 4 "Raise the table." We are making an effort to raise our desktop.

Exercise 5 "Press on the table." Press your elbows on the table.

Exercise 6 "Close-bring your knees." Sitting, we try to move our knees with our hands, while our legs counteract, and vice versa, we try to push our knees apart with our hands, and bring our legs together.

Exercise 7 "Reaction of the palms." We press the palm of one hand on the other.

Once you have grasped the principle, you can easily adapt the exercises to your work area or practice them at home.

"Volitional gymnastics" Anokhin

At the beginning of the 20th century, the system of Dr. Anokhin A.K. became widely known. "Volitional gymnastics". Anokhin gave a new principle of performance: exercises imitate overcoming resistance and are performed only by tension of specific muscle groups.

Anokhin's system is not outdated today. You train to tense and relax the corresponding muscles, and this is useful not only in sports, but also in normal physical work.

The course is designed for three months. If you do the exercises, following these recommendations, you will not recognize yourself soon! You will feel strength in your muscles. Movement will become easy and confident. The result depends primarily on motivation and adherence to the regimen.

No. 1. Bending the arms at the elbows from the side. 10 times in the morning. In the evening 5-10 times.
Stand straight. Legs together ("soldier's stance"). Head straight. Chest forward. Stretch your arms out to the sides at shoulder height. Squeeze your hand tightly into a fist. The palms are turned up. Strongly straining the muscles, bend your elbows, leaving the whole body motionless and not lowering your elbows.

No. 2. Mixing and dilution of hands. 10 times in the morning. In the evening 5 to 10 times.
The stand is the same. The legs are slightly apart. The body is slightly bent at the back. Stretch your hands, tightly clenched into fists, forward. Then, strongly straining the muscles, spread your arms to the sides, not letting them go down. Spreading to the sides, again reduce in front of you, etc.

No. 3. Raising the legs lying in turn. 10 times in the morning. In the evening 5 to 10 times.
Lie down on a couch, bed, or floor. Head straight, no pillows. The body, legs and head should be on the same plane. Hands behind head. You firmly hold on to the back of the couch, bed or rest against them. Keeping the whole body immobile (without raising your head), quickly and intensely raise your right leg, but not to a height perpendicular to the body, but only to an acute angle, a little more than 45 degrees. Then this leg slowly lowers (but does not fall, but tensely) and at the same time the lying leg rises. During movements, the legs do not fall at all, but are in the air, alternating in movements. The legs must be kept very tense. Breathing is even and calm. Remember that you can not delay him even for a second.

No. 4. Squat. 10 times in the morning. In the evening 5-10 times.
Grasp the back of a chair with your hands or place your hands on your hips. Straighten your back well. Toes apart. Heels together. Head straight. Chest forward. Squat down slowly with tension. Heels must be together, knees wide apart. Back straight. The lower back should be arched when squatting. You need to squat so low that your hips touch the Achilles tendon.

You should straighten up, strongly straining your muscles, as if you are lifting a large weight on your shoulders. You should not fall on your feet, but stay on your toes all the time.
Breathing: when squatting - exhale, when lifting - inhale.

No. 5. Raising your arms up, to the sides. 10 times in the morning. In the evening 5-10 times.
Stand straight. Legs apart. Head a little up, stretch your arms as wide as possible to the sides. Fists tightly clench with palms up. Chest forward. Then, strongly straining the muscles, as if you want to lift a big weight up, raise your arms straight up, without bending at the elbows. The whole body is motionless.

Raise them up, stretch them out, and then lower them down again to shoulder height. When lowering, you feel as if you want to bend something heavy under you, etc.
Breathing: when lifting - exhale, when lowering - inhale. By doing these 5 exercises in the morning and in the evening for 2 weeks, you will add the following exercise number 6 in the third week, and during the third week you will already do 6 numbers (exercises) in the morning and in the evening.

No. 6. Fit. In the morning (at the beginning 5 times) - 10 times. In the evening - 5 times. Rest your toes and palms on the floor. The body, legs and head should be straight, at all times the exercises should be in one straight line. The legs are slightly apart.

Then, keeping the whole body in tension, bend your arms at the elbows and lower them down to the floor. Do not touch the floor with your knees, or your stomach, or your chest. When bending, keep your elbows at your sides, and not spread apart. Once down, you begin to rise again, but do not forget to keep your legs and body straight. The whole body is in tension. Stronger ones do not rely on the palm, but on spread fingers. This exercise is extremely powerful.

After a week, add exercise No. 7, during the fourth week you do 7 exercises (Nos. 1-7).

No. 7. Flexion of the brushes. 10 times in the morning. In the evening 5-10.
Stand straight. Legs together. Head and chest straight ahead. The arms are extended completely straight to the sides. Fists tightly clenched. Palms down. Then, keeping the whole arm straight, motionlessly bend the brushes down and up, strongly straining and feeling as if you want to press something heavy down or tear it up. At the same time, when, for example, the right hand lowers the hand, the left hand raises it at that time. Elbows should not be bent. The whole body and legs are motionless. Breathing is even and calm, without delay.

After the fourth week, add exercise number 8 and during the fifth week do eight exercises (#1-8).

No. 8. Flexion of the body (lying down). 10 times in the morning. In the evening 5-10 times.
Lie down on the floor, bed or couch. Under the head - nothing, legs a little to the sides. Cross your arms over your chest. Then, leaving the lower part of the body and legs completely motionless, raise your head and chest as if you want to reach your stomach with your chin, and the whole body to the left of the dotted line should not even move and lies tightly on the plane.

Only the head and upper body rise slightly upward, then slowly lower. When lifting, you feel as if you want to lift a load on your chest.
I repeat: the legs should not rise and move at all. For the first time, they can be placed under a closet or chest of drawers.
Breathing: when lifting - exhale, when lowering - inhale.

After a week, add #9, and during the sixth week, do 9 exercises (Nos. 1-9).

No. 9. Raising your arms to shoulder height. 10 times in the morning. In the evening 5-10 times.
Become a little "stooped". Arch your back, legs apart, half-bending them at the knees. Raise your left arm forward with great tension to shoulder height, as if lifting a heavy weight, then lower your arm and at the same time raise your right arm. When lowering your hand, you feel as if you are pushing something heavy. The entire body and legs must be completely still. Strongly strain your back and sides.
It is possible every other day for a change to raise your hands not forward, but to the sides.
Breathing is even and calm.

After a week, add #10, and during the seventh week, do 10 exercises (Nos. 1-10).

No. 10. Raising the feet. 10 times in the morning. In the evening 5-10 times.
Become a little hunched over again. Back arch. Feet together and perfectly straight. Hold onto a chair. Then, strongly straining your back and legs, straighten your back, arching your spine as much as possible, at the same time lift your feet high. Heels together. Then return to the original position. All legs should be tense. You should feel your calves and thighs.
Breathing: when lifting - inhale, when lowering - exhale.

After a week, add #11, and during the eighth week, do 11 exercises (Nos. 1-11).

No. 11. Flexion and extension of the arms. 10 times in the morning. In the evening 5-10 times.
Stand up straight. Legs apart. Body and head straight. Take turns bending your elbows. When, for example, the left arm is bent, at the same time the right arm is straightened (falls down). The elbows are motionless, near the sides. When flexed, the palms are turned upwards, while unbending - to the sides. When bending, you strongly attract the hand, and when unbending, you squeeze it, push it down. Hands must be completely straightened when lowering.

After a week, add #12, and during the ninth week, do 12 exercises (Nos. 1-12).

No. 12. Turns and inclination of the body. In the morning - 10 times. In the evening - 5 times.
Stand straight. Spread your legs. Let's split the movement like this:
1) raise your arms up, half-bent at the elbows, and connect them in the hands with each other; 2) Keeping your arms up, turn to the right. Legs should be motionless and straight; 3) after turning, tilt your torso to the side and 4) lower your arms. Legs are motionless again.
Then slowly straighten up, raise your arms up and the same movement to the left.
Tighten your muscles strongly all the time and squeeze your hands tightly.
Breathing: when bending - inhale, when straightening - exhale.
After a week, add #13, and during the tenth week you will do 13 exercises (Nos. 1-13).

No. 13. Lifting on socks. 10 times in the morning. In the evening 5-10 times.
Stand up straight with your heels turned outward if possible. Hold onto a chair. Then rise strongly upwards, deploying the legs, especially the calves. The knees should not bend.
Breathing: when lifting - inhale, when lowering - exhale.

After a week, add exercise #14, and during the eleventh week you will do 14 exercises (#1-14)

No. 14. Bending the torso with throwing out arms. 10 times in the morning. In the evening 5-10 times.
This movement consists of 4 paces: 1) legs apart, half-bent at the knees, the body is bent, the head is tilted forward, the arms are lowered (tense); 2) bend forward with the body (arc), arms strongly bent at the elbows on the sides; 3) remaining in a bent position, strongly straighten your arms as far back as possible; finally, 4) return again to the first position, straightening the body and lowering the arms. At the second pace, you strongly strain your stomach and biceps, at the third pace, your back and triceps, at the first pace, your lower back and chest (lowering your arms).
Breathing: at the first, second and third rates - inhale, at the fourth - exhale.

After a week, add the last exercise #15, and during the twelfth week you will do 15 exercises (Nos. 1-15).

No. 15. Throwing hands up. 10 times in the morning. In the evening 5-10 times.
Stand straight. Legs together. Chest forward. Straighten your back. Left hand bent at the elbow and sideways, the right one rises up with force and tension, but does not straighten at all, but remains half-bent. Then, as you lower your right hand, the left hand rises. The impression is that you are pulling something from above and raising your hands one by one. The whole body and head are motionless.

A set of isometric exercises

“Muscles alone will not hold the pullers in different sides horses, but tendons will hold, but they need to be trained, they need to be developed, and there is a way to strengthen them. Professional athlete Alexander Zass (stage name - Samson) has developed his own unique system static exercises with chains, which was widely promoted in the twenties of the last century.

The duration of the exercise depends on the degree of muscle tension and your fitness. Maximum strength will be manifested in the position in which it was worked out. Keep this in mind when planning to include isometric exercises in your complex.

If you combine isometric exercises with dynamic ones, you will get a wonderful effect. In addition, do jogging, swimming.

Samson's original system uses chains to perform exercises. Handles are attached to them in various places, thereby changing the length of the chain segment depending on your request. To perform some exercises, loops from the belt were attached to the ends of the chain.

Such sports equipment can be made by anyone.

1. Chain in bent arms in front of the chest, elbows at shoulder level. Applying force, try to stretch the chain.
2. Chain in bent arms behind the head. When changing the working length of the chain, try to stretch the chain.
3. Two chains are needed to complete the exercise. Put your feet through the handles, take the chains in your hands and lift them to your shoulders. Try to lift the chains up. Then hook the handles to a level with your head, above your head and stretch the chains.
4. Exhaling, wind the chain around your chest and secure it. Then, inhaling deeply, tighten pectoral muscles and back muscles and try to break the chain.
5. Feet shoulder width apart. One chain handle in a straight hand at the left knee, the other - in the right hand bent at the elbow at the waist. Stretch the chain. Repeat with a change in starting position.
6. Attach one end of the chain to the hook in the wall at waist level, and pick up the other end. Put your feet wider than your shoulders. Pull the chain, trying to pull the hook out of the wall.
7. Attach one end of the chain to a fixed hook in the floor, attach a handle to the other end and grasp it at knee level. Straining the muscles of the legs, back and arms, try to tear the hook off the floor. Repeat the exercise, holding the chain at waist level and behind your back.
8. Pick up a thick metal rod bent in the shape of a horseshoe. Place your feet shoulder-width apart, bend your knees slightly. Applying force, try to connect the ends of the rod, first holding your hands in front of your chest, then at the level of your knees. Then bend the rods of different thicknesses to the shape of a horseshoe.

Bruce Lee Isometric Workout

Bruce Lee has been heavily involved in isometric training since the mid-60s. He carefully studied publications on muscle and strength development in search of information that would help him strengthen individual muscles and tendons. And the first technique he used was the countering technique of Bob Hoffman, the coach of American weightlifters from 1932 to 1954. By performing static exercises, the muscles gain more strength, and the athlete acquires the ability to control it, which ultimately allows the athlete to win over others.

Bruce Lee performed eight exercises developed by Hoffman and called by him the "Power Rack". Here they are:

1. Press up
Place the bar in the power rack three inches below your outstretched arms. Grasp the bar with your hands shoulder-width apart, look straight ahead, tighten your legs, hips and back, and squeeze the bar with all possible force for 6 to 12 seconds.

2. Forward pressure
Set the bar at chin level. Grab as in Exercise 1. Tighten your legs, hips, back, look straight ahead and press the bar with all possible force for 6 to 12 seconds.

3. Lifting on toes
Set the bar just above shoulder level when you stand straight in front of it. back- hips and the knees are closed, the back is straight, the head is slightly tilted back. Hands on the bar in a comfortable position. Rising up on your toes, press down on the bar with all possible force from 6 to 12 seconds.

4. Drawbars from below
Set the bar 6-7 inches below your waistline. The grip is the same as in Exercises 1 and 2. The head is slightly raised, the arms are bent at the elbows, slightly rising on the toes, pull the bar with all possible force from 6 to 12 seconds.

5. Parallel squat
Set the bar in the power stance so that it rests on your shoulders as you squat under it with your thighs parallel to the floor. Grasp the bar comfortably and lift yourself up, pushing off with your legs with all possible force for 6 to 12 seconds.

6. Shoulder push
Set the bar in the power stance so that it is in your hands completely down. Grasp the bar, the distance between the palms is approximately equal to the width of the shoulders. Pull your shoulders up and back with all possible force for 6 to 12 seconds. At each moment of the exercise, the arms and legs should be straight.

7. Bottom push
Set the bar in the rack two inches below your knees. Grasp the bar, palms shoulder-width apart, head thrown back, hips lowered, back straight. Resting with your feet, pull the bar up with all possible force from 6 to 12 seconds.

8. Quarter squat
Set the bar in the rack four inches below shoulder height and squat under it. Grasp the bar comfortably with your hands and push it up, tensing your thigh muscles, with all possible force for 6 to 12 seconds. The head is thrown back, the back is straight, the heels do not come off the floor.

Isometric gymnastics Borshchenko I.A.

Isometric gymnastics spinal neurosurgeon, vertebrologist Borshchenko I.A. designed for the rehabilitation of back injuries. Static load is less dangerous for the musculoskeletal system and joints. It does not require the patient to maintain the body in an upright position. This gymnastics is the prevention of osteoporosis.

Exercises for lumbar spine

1. Exercise "Rowing hands"

We lie down on our back, bend our legs at the knees, stretch our arms along the body. We strain the abdominal press and, like a swimmer, move our arms in opposite directions.

2. Exercise "Strain the press"
Lie on your back, arms along the body. We strain the abdominal for 1 minute. Breathe shallowly. This exercise can be made more difficult if you create resistance: press your hands on your stomach.

3. Exercise "Row legs"

We lie down on our back, bend our legs at the knees, stretch our arms along the body. We strain the abdominal press and alternately raise bent legs at an angle of 90° to the floor. We repeat 3 times.

4. Exercise "We train the lumbar bend"

We get up on the mat, leaning on straightened arms and knees. We start the right hand back and put it on the lower back. muscles abdominals tense. We linger in this position for 2 seconds, return to initial position. And so we alternate hands.

5. Exercise "We walk with our hands"

I. p. as in exercise 4. We rely on the left hand. Then we bring the right outstretched hand forward and touch the floor, then we translate it back to the knee. We change hands. Remember our press. We do 12 times with each hand.

6. Exercises "Step foot"

I. p. as in exercise 4. Leaning on the left knee, we “step” with the right foot back and forth. We change legs. We perform 12 times with each leg.

Thank you for your attention! I hope you liked this article. If you have any questions, then ask them in the comments. And good luck with your training!

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

Historical reference

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

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

"Iron Samson"

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

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

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

Thanks to its amazing power, "Great Samson" quickly gained worldwide popularity. Even in the United States, athletes appeared who tried to adopt the training methods of Alexander Zass. The artist himself always said that he did not have a natural predisposition to power types sports, and all its results are the fruit of muscle control, strong tendons and no less strong willpower. Today we will get acquainted with the exercises of Alexander Zass and the principles of his training.

general characteristics

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

Advantages

The Zass isometric exercise system has many advantages:

1. The session only lasts 15 minutes.
2. There is no need for special equipment and premises.
3. Zass isometric exercises allow you to increase the strength of the tendons, which is the key to true
4. For certain types of activities, you can choose the most suitable exercises.
5. Anyone can practice this technique: both a person recovering from an injury, and a professional athlete preparing for competitions.
6. For any part of the body there are separate exercises of Zass ("Iron Samson").
7. The energy of the body is spent only on the tension of the joints, not wasted on movements that cause muscle fatigue.
8. Increasing flexibility.
9. Low chance of injury.

Flaws

Weaknesses in the Zass exercise complex also have:

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

Application area

1. The athlete has an initial level of training. In statics, you cannot get a load that the body cannot withstand. Accordingly, performing the exercises of Zass ("Iron Samson"), a person does not endanger his tendons.
2. In normal training, the athlete reached a dead end. For many, one day a dead point comes when, with the same efforts, development does not occur. The philosophy of isometric exercises will allow you to look at training in a new way and quickly get out of the impasse.
3. When you need to increase strength. In this case, the static load must alternate with the dynamic one.

Concept

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

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

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

The bodybuilder's mistake

The problem with many bodybuilders is that they have a lot of muscle tissue but little strength in their tendons. Thus, the power potential of the muscles is not fully utilized. Bodybuilding adherents focus on isolated muscle development, so tendon strengthening is simply ignored in their training. However, bodybuilding is about building the body, not building strength. But for weightlifters, isometry really would not hurt.

Second extreme

Contrary to the misconception that voluminous muscles guarantee strength, there is another: "Isometrics is all that is needed to develop strength." Of course, Zass's isometric exercises alone cannot provide a significant increase in strength. Do not forget about the muscles that help move objects; bones capable of holding considerable weight and pressure; cardiovascular system supplying muscle tissue with oxygen; and finally, about the mind, which allows you to cope with all this without harming your health.

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

1. Strength of will.
2. Ability to control muscles.
3. Tendon strength.
4. Proper breathing.

When preparing any athlete, special attention should be paid to strength training, and true strength, as we have already figured out, does not exist without the strength of the tendons.

The myth of weight loss

There is a myth that Zass's static exercises allow you to burn excess fat. Actually it is not. Weight loss occurs with the right products and active aerobic exercise. Static loading helps in this regard only indirectly, increasing the strength of the tendons and stimulating the activation of dynamic training.

A set of exercises

We proceed to the most interesting - a review of the main exercises of Alexander Zass. " Iron Samson"In his training, he used only one object - a strong chain. In principle, the chain can be replaced by any long object that is so strong that it is objectively impossible to break it. An excellent replacement for the chain can be a durable leather belt. It is important that the grip is comfortable, otherwise the attention will be focused not on the work of the tendons, but on the fatigue of the palms.

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

1. The chain is taken in such a way that the hands are shoulder-width apart or slightly wider. Raising your hands to the level of your chest, you need to try to break it by spreading your arms.
2. The task is the same, only now you need to stretch your arms above your head.
3. The chain, taken in hand, is transferred behind the head to the level of the back of the head. You need to try to break it, only now due to the extension of the arms.
4. Stretching the chain behind your back, you need to rest it on your back and try to break it with the movement of slightly bent arms forward. You need to carry out the movement due to the efforts of the deltas and triceps.
5. This exercise is not like the previous ones. Its essence lies in the fact that the chain must be wrapped around the chest as you exhale and break as you inhale, with the effort of the pectoral and dorsal muscles. This technique was one of the signature tricks of Alexander Zass.
6. The chain is again taken with both hands, only now one of them looks down in a straight position, and the second, in a bent position, looks up.
7. Putting your feet shoulder-width apart and taking the ends of the chain with your hands, you need to step on it. Stretching the projectile, you need to try to break it. The movement should be directed upwards, then to the sides. The work involved mainly trapezoids.
8. Taking the emphasis lying on bent arms, you need to stretch the chain behind the neck, securing its ends on the palms. From this position, you must try to wring out.
9. In a standing position, with the legs slightly bent at the knees and pushing one of them forward, you need to stretch the chain through the thigh and try to break it with the movement of the hands down.
10. For this exercise, you will need two chains with loops at the ends. In a standing position, you need to attach the ends of the shells to the feet, and pick up the second ends. The back should be even. By moving your arms up, using the strength of your shoulders, you need to try to break the chain.
11. The starting position is the same as in the previous exercise, only now you need to bend your elbows, holding them in front of you. Thus, the biceps are involved in the load. The exercise can be performed both for two hands at the same time, and for each separately.

From a theoretical point of view, the Zass set of exercises is nothing complicated. Understanding the principle of muscle work, you can independently create a training plan using one simple circuit. "Iron Samson", of course, was not limited to static gymnastics. His training also included classic strength and dynamic exercises. And Zass tried to develop his body in a complex way.

Training Rules

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

While training on this program, you should adhere to the following rules:

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

Finally

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

Isometric exercises have been known to people for over a thousand years. Oriental yogis have long used static postures in their practice. The modern history of this gymnastics began at the dawn of the 20th century. Its ancestor is Alexander Zass. Isometric exercises have made the Russian athlete the strongest man in the world.

How it works

The secret of real strongmen is not in the volume of muscle mass, but in strong tendons, for the development of which a set of isometric exercises is used. Big biceps is easy big biceps. In order for a muscle to have strength, it must be supported by bone tissue. This happens only thanks to a strong tendon that makes it move. Tendons grow much more slowly than muscles and only under conditions of static stress.

During the exercise, the muscle tissue is tensed, but not stretched. This is one of the basic principles of muscle growth and strength. During the exercise, the vessels are compressed, and the cells are in a situation of oxygen starvation. As a result, they begin to work hard. As a result, muscles grow and gain strength more intensively than with dynamic exercises.

Advantages

• One of the main advantages is the short training time. Ten to fifteen minutes a day will be enough.
• You do not need special and expensive equipment. You can get by with hand tools.
• With the help of this gymnastics, you can strengthen all muscle groups and tendons, as well as develop flexibility.
• Each isometric exercise is available to perform anywhere and anytime.
• Training does not increase volume, but strength in the body.
• Isometric gymnastics is useful for everyone - from a person in need of rehabilitation to a high-class athlete.
• Isometric exercises do not cause fatigue. They can be done daily, since muscle tissue does not need to recover after an exhausting workout.

Flaws

• At the initial stage, you will need the support of a trainer. It is important to learn how to perform the exercises correctly and not expose yourself to the risk of injury.
• Isometric exercises require not only control over the position of the body, but also over breathing, mood, and the body as a whole.
• The complex of these exercises cannot be independent. For achievement real result Be sure to engage in dynamic training.
• The isometric exercise program does not develop coordination.
• In contrast to dynamic training, the cells are less supplied with blood.
• After this gymnastics, the muscles shorten.
• People prone to high blood pressure should be extremely careful with this set of exercises.

Types of exercises and equipment

The system of isometric exercises is conditionally divided into three main complexes: using a bench press, traction and squats. They can also be supplemented by lifting on toes and raising the shoulders.

Isometric exercise becomes most effective when performed on an iron frame. A turret will do too. The main thing is that it should be about 1.2 m wide and 2.3 m high. This device is often available to those who are seriously involved in sports. For the rest, in the form of shells, a doorway frame, a window sill, a wall, a table and a chair, a belt or a rope are suitable.

Technique and safety rules

• Before training, you need to stretch.
• Watch your breathing carefully. Start the exercise only while inhaling. Breathing should be deep and calm.
• Attention should be focused on the whole body.
• Build strength as you do the exercise.
• For beginners, it will be enough to linger in a static position for 3-5 seconds. For advanced - no more than 2-3 minutes.
• Strive to do the exercise correctly from the very first workout. Retraining will take much longer than the initial setting of the technique.
• If you feel a sharp pain, the exercise must be stopped. After a short pause, you can try to do the exercise again, but more smoothly and with less pressure.

Alexander Zass was recognized as the most powerful man in the world, and so far no one has surpassed him. He was not a hero in the usual sense for us - 160 cm tall and no more than 80 kg of weight. muscle mass the strongman built up solely for the sake of the audience, which demanded entertainment.

The Americans called Alexander the Great Samson for his strength and began to adopt his system of exercises. The basic principles that the athlete adhered to in his training are correct breathing, muscle control, willpower and, as a result, tendon strength.

Samson's isometric exercises still underlie almost every complex of this gymnastics, and especially exercises with a chain (belt).

Bruce Lee system

Bruce Lee became a legend of his time and a role model for yard boys and professional athletes. The extraordinary abilities of the actor were not achieved through training in gym, but by using the power of statics.

At the dawn of his career, Bruce Lee experienced, in his opinion, a lack of strength and endurance. He began to look for a way to fix it - he read a lot, talked with professionals, turned to bodybuilding. There are suggestions that he took Zass's isometric exercises as a basis, but this fact remains unproven. As a result, he created his own concept of training for the development of strength.

Bruce Lee's isometric exercises are available even for a beginner. Everyone is familiar with exercises such as lunges, squats, scissors, pull-ups, push-ups from the floor and walls. It is worth starting to perform them according to the rules of isometric gymnastics, and you are engaged in the Bruce Lee system.

• Exercises should be performed early in the morning, because they charge you with energy for the whole day. Performed in the evening, they will not let you fall asleep.
• Ventilate the room first. Deep breathing plays a significant role and accompanies every isometric exercise. Therefore, it is better if the air is clean and fresh.
• During the execution of the complex, imagine that you are breathing with your skin, with every cell.
• After gymnastics, take a contrast shower.

Universal set of exercises

The basis of this complex was the isometric exercises of Bruce Lee. Beginners are not recommended to stay in a static position for more than 5 seconds. Gradually, the tension time increases. After each exercise, a break of one minute is required. The minimum number of approaches is 2-3 times. Maximum - 6 times. The duration of the workout should not exceed 20 minutes.

1. Standing position, legs straight, head looking straight, elbows slightly bent. Hands are raised up and put pressure on the frame of the doorway.
2. We squat and keep the resistance with our hands to the frame. Thus, the arms are stretched upwards and seem to be repelled, and the whole body is directed downwards.
3. We rise on our toes. The exercise strengthens the calves, thigh muscles and buttocks.
4. We strengthen the neck. To do this, stand with your back to the wall, hands on the belt. Press the back of the head on a previously placed small pillow.
5. Repeat the previous exercise, resisting the wall with your forehead.
6. The elbows of the hands rest on a hard surface. The palms are connected as if for prayer and press one on the other.
7. Repeat the previous exercise, but the fingers provide resistance.
8. Hands to the sides, rest against the door frame.
9. pressure on upper part frames with one hand, then with the other. The arm is bent at the elbow.
10. Hands are straight. Resistance with two hands on the top of the frame.
11. Attach the object to the frame and pull it down with both hands.
12. Sitting position on the floor. The legs are slightly bent at the knees and resist the wall or door frame.

Isometric exercises at home and at work

For urban residents, a sedentary lifestyle today is a sad reality. The blessings of civilization provide us with a minimum number of movements, and the busy rhythm of life often leaves no time and energy to visit the gym.

However, there is a way out. Isometric exercise - easy to perform even at your desk. The complex below will allow not only to stretch the muscles without leaving the computer, but also to develop and strengthen them. Calculate your strength when doing gymnastics - treat your office furniture with care!

1. The arms are extended and gently press with bent fingers on the table.
2. The arms are bent at the elbows, the palms are clenched into fists. The knuckles press down on the table.
3. With your palms, press on the table top from below, as if trying to tear it off.
4. Cross your legs. Now try to raise the tabletop with your knee.
5. Hands behind your back. Hugging the back of the chair, lean forward.
6. Bend over. Hands firmly hold the legs of the chair. Tighten up and try to lift yourself up in the chair.
7. Elbows on the table, palms rest on the forehead. Press your head into your hands, trying to overcome the resistance.
8. Elbows in the same position, palms rest on the chin. Try to keep your head down.
9. Clasp your hands and place them on the back of your neck. Hands tilt the head forward, the head resists.

Gymnastics for women

Many of the fair sex take up one or another set of exercises in the hope of losing weight. Isometric gymnastics can be a good helper in this matter. During muscle work, calories are actively burned. For the female body, this type of exercise is ideal. The body does not pump, the veins do not protrude. But the figure looks taut, elastic.

1. Starting position - standing. Put the straightened leg back, bend the other leg 90 degrees. Hands on the supporting limb. Repeat the same for the other leg.
2. Lie on your back, stretch your arms up. As you exhale, pull your chest up to the ceiling.
3. In the supine position, put the right foot on the left knee. Grab your left thigh with both hands and pull up.
4. Lying on the right side left leg lift 10-15 centimeters and hold in this position. Repeat on the other leg.
5. Standing, legs apart as wide as possible. Bend your knees at a 90 degree angle and hold this pose.

Most often, isometric exercises for women are used in order to improve or maintain the shape of the breasts. However, don't expect quick results. Stock up on patience. Patience, consistency and hard work- recipe for success.

1. Hands in front of the chest, bent at the elbows. The palms are folded as if for prayer and press each other with maximum force.
2. Hands in front of you, pull them forward.
3. Hands hold on to opposite edges of the tabletop. We are trying to bring one hand closer to the other.
4. Hands are clasped behind the back. You should try to raise them as high as possible.
5. The arms are outstretched to the sides, slightly behind the shoulders. We try to reduce the shoulder blades, pull the chest forward.
6. The chair is behind you with your legs at a ninety degree angle. With your arms bent at the elbows, lean on a chair.

Isometric exercises with a belt

To perform this set of exercises developed by Zass, you will need a strong medium-width belt. Its ideal length for training is two meters. You can also use rope, but it should be strong and thick enough not to slip off or dig into your palms. When using a chain, the risk of injury is also high.

1. Hold one end of the belt firmly with your foot. The arm is bent at the elbow and holds the other end. We pull our hand up. Repeat the same for the other hand.
2. Place your feet in the middle of the belt. The arms are bent at an angle of 45 degrees and hold onto the ends of the projectile. We try our best to bend our arms as much as possible.
3. Legs on a belt, half-bent at the knees. Hands are raised above the head and stretch up as much as possible.
4. Feet on the belt, arms extended in front of you. We raise our hands up.
5. Throw the belt over the crossbar, hands firmly holding its ends. Hands to the sides, lowered slightly below the shoulders. We pull our hands down.

Spiritual aspect of gymnastics

Body and spirit are one. Even the ancient yogis had no doubts about this. This truth has now been scientifically proven. Toning up own body we energize the spirit. By focusing attention on the bodily aspect of existence, the mind is freed and purified. Balance in the body harmonizes the psychological state. Receptivity to our body makes us receptive to the world.

For those who are far from yoga, isometric gymnastics is perfect as a practice to strengthen the body and spirit.