Statics for back muscles. For the development of red muscle fibers and capillaries

09.10.201927.05.2017

Strength exercises are dynamic and static.

The first are performed on the move. The muscles at the same time either tense or relax, there is an alternation of contractions of the antagonist muscles.

With static exercises, the body is fixed in a fixed position, constant muscle tension occurs.

With static exercises human circulation and his breathing increases disproportionately . During rest, all indicators begin to increase, but still to a lesser extent than with a dynamic load. During the performance of statics, the same nerve centers of one specific muscle group continuously work. That is, the limiting link in this case is the higher nerve centers. This phenomenon was named after the Danish scientist Lindgard .

Now the opinion has formed that static has a bad effect on the functioning of the cardiovascular system. This has its own truth. A constantly tense muscle compresses blood vessels, thereby worsening blood supply. It turns out that the muscle needs oxygen and energy. The heart muscle has to strain unnecessarily, pushing blood into the constantly tense muscle. As a result, there is an increase arterial pressure, increases the load on the heart and blood vessels.

Static load, depending on the time and intensity, act differently on the body. It is worth noting that it is static exercises that tire the body faster than, for example, dynamic exercises.

To strengthen the musculoskeletal system, loads of large and medium duration and intensity are needed.

For hypertensive patients, on the contrary, a load of low and moderate intensity and short duration is better suited. With vegetative-vascular dystonia of the hypertonic type, static exercises should be used for the purpose of a depressant effect on the vessels. The intensity should be small, the duration - small or medium. There should be a combination of exercises with voluntary muscle relaxation and breathing exercises. At the very beginning, the proportion of exercises will be 1:2:1. In the interim period 1:1:1. Low intensity (load) in this case will be 20-30% of the maximum. Short duration - up to 5 seconds, medium duration - from 5 to 25 seconds of work.

have a positive effect on cardiovascular system static-dynamic exercises or the ratio of statics and dynamics 1:3 or 1:2. This has been confirmed by various studies.
Static exercises should be used with extreme caution, depending on goals and priorities. It is important here that the training program has an individual approach, in groups only an average generalized program is usually practiced.

The most popular static exercise is considered plank. There are various variations of it: on one or two legs, with or without weight. The next exercise is the squat. Only not the classic, which is performed in dynamics, but the one that skiers like to do - leaning their backs against the wall and fixing the body in this position. A static load can be performed in almost any exercise, lingering at some point (phase) for a short time.

Static exercises are isometric and isotonic. With isometric exercise, the contracted muscle only tenses, and with isotonic exercise, the length of the muscle changes.

Isometric exercises (static) increase strength, muscle tone and muscle and tendon endurance. They cannot be used to increase muscle mass. For this, dynamic exercises are suitable, which stimulate muscle growth much more.

The main work during a static load is half-hearted or even less performed by red muscle fibers. The training of these muscle fibers leads to strong development capillary network of the muscle. Red muscle fibers get most of their energy from fat. It turns out this good remedy for burning fat, the main thing is a competent approach.

If the static load occurs with great force, then mostly white muscle fibers come into play. This develops strength, and the muscles begin to increase in volume. With a strong impact, the capillaries in the muscles can be pinched, this results in a lack of oxygen and glucose, and decay products are also poorly removed.

Static workouts are exercises during which the body remains motionless and the muscles are in tension. To better understand what it is, you just need to sit near the wall and rest your hands on it. Stay in this position while trying to move the wall. You will immediately feel how strongly the muscles tense up.

Benefits of static exercise for weight loss

People for a long time did not attach much importance to static training, preferring dynamic. But scientists have proven that static exercises for weight loss can be very effective and the situation has begun to change. An example of the static work of muscles is the spinal column. The muscular corset surrounding it performs static work at the moment when you are standing still.

When you use static exercises not at full strength, the main load falls on the so-called red fibers, which helps to accelerate fat burning processes. In turn, when maximum effort is applied, the white fibers experience the main load, which causes an increase in muscle mass.

One of the main advantages of static exercises for weight loss is the absence of the need to use sports equipment. For training, you do not need a lot of free space, and you can maintain your physical form while getting rid of fat deposits. Of course, to get tangible results, you need to exercise regularly.

The effect of static exercise on muscles

Almost all static weight loss exercises involve working with own weight your body. To understand that the muscles were qualitatively loaded, all exercises must be performed before a burning sensation appears in them. As soon as it appeared, it is necessary to complete the movement and take a break to rest.

Most often, muscles recover within 15 seconds. It is very important that your muscles are tense when performing exercises. This is the essence of static training. After completing the movement, you need to relax the muscles. Also, you should not hold your breath during the training.

Note that performing static exercises for weight loss is not recommended for people who have problems with the work of the heart. This is due to the deterioration of oxygen supply to muscle tissues, which increases the load on the heart.

A set of static exercises for weight loss

Any training, and static is no exception, should begin with a quality warm-up. This will allow you to warm up your muscles. Static training is best done after dynamic training, when the muscles are supplied with oxygen. As a warm-up, you can use a light jog, and then do a few movements to stretch the muscles.

Here exemplary complex exercises that you can use. In the future, you can create your own complexes static exercises for weight loss:

Exercise 1. The arms are extended in front of you and the fingers are on the table. Exhaling, begin to put pressure on the table, trying to push it into the ground. The duration of the exercise is five seconds, and you should rest for half a minute, then repeat the exercise.
Exercise 2. Take the emphasis lying down, then push yourself up to the middle of the trajectory and freeze in this position. Stay still for as long as possible. After a short rest, repeat the movement.
Exercise 3 Bend your arms into elbow joints, and palms - in a fist. Resting your hands on the table, try to move it from its place. This static weight loss exercise is performed for five seconds.
Exercise 4 This movement is designed to train deltas. Take a standing position, placing your hands on your stomach, weaving your palms into the lock and turning them up. Start spreading your arms out to the sides. Trying to break the "lock". In this case, the movement should be performed only by the elbow joints.
Exercise 5 To perform the exercise, use an elastic belt or chain. With your hands at the level of the shoulder joints in front of you, begin to stretch the projectile. This is an excellent movement for the muscles of the arms, back and chest.
Exercise 6 The exercise is aimed at strengthening the pectoral muscles. Take a standing position, placing your hands at chest level, so that your palms rest against each other. Start pressing your palms with minimal effort, gradually increasing it.

Full body static workout in this video:

Static exercises can be performed at home in a small space without additional equipment.

In addition, they will require a little time, and in terms of efficiency they are comparable to some active exercises, so they can be used to lose weight and tone the body.

Add static exercises to your fitness program or use as a standalone workout.

Benefits of static exercise

Static exercises, also called, are a form of training when the body does not move much, but at the same time, muscle fibers contract.

The main benefits that you will get when doing static exercises regularly:

Static training program

For many regular exercises, there are analogues from static exercises that use the same muscle groups.

The workout consists of 10 exercises, which are performed in 2 sets with a 10-second rest break.

Each static position must be held for a full 20 seconds without holding your breath. Over time, each approach can be brought up to 60 seconds.

This program will quickly get your muscles working, so take extra breaks as needed. It is advisable to do at the beginning of the program, and at the end -.

Despite the fact that these exercises are zero-scale, they burn a large number of calories due to the need to constantly keep the muscles in tension. Depending on the difficulty and duration of the exercises, you will burn from 100 to 240 calories in 20 minutes.

plank

Get on all fours, place your hands directly under the collarbone. Tighten your abdominal muscles, straighten your legs, standing on your toes.
Freeze at the top of the push-up position. You can straighten your arms or lower your elbows to the floor. Keep your body straight in a line from head to toe.

Static squat

Stand with your feet hip-width apart, arms crossed over your chest or stretch forward.
Lower yourself into a squat while holding chest directly. The knees are on the same level with the toes. Stay in this position.

Inverted plank

Sit on the floor with your legs straight and rest your palms on the floor.
Push your body up, resting on your heels and palms, and stay in this position. You can lower your elbows to the floor to make the exercise easier.

Static Lunge

From a standing position, step forward and lower yourself down. The knee of the walking leg should not extend beyond the toes. The thigh of the second leg remains perpendicular to the floor.
For complication, you can pick up dumbbells and hold them in your hands during the exercise.

Reverse Static Push Up

Lean your hands on a bench or chair, legs extended forward with support on the heels.
Lower the body down, but do not touch the floor. Keep your body on your heels and palms.

Rise on toes

From a standing position, rise on your toes and linger.
To complicate the exercise, take dumbbells in your hands.

dog pose

Bend the body so that the palms and feet are on the floor, and the upper body forms a right angle with the legs.
Keep your hips up, keep your spine straight.

Static curl

Lie on your back, stretch your arms and legs parallel up.
Stretch your toes up to your legs, tear your shoulder blades off the floor and linger.

side plank

Lie on your side, stretch your legs straight. Raise your torso using your forearm so that your body forms a diagonal line with the floor.
Place your other hand on your thigh. Tighten your abs and hold this position.

Lying deflection

Lie on your stomach, stretch your arms forward along the body.
At the same time, lift your shoulders and legs off the floor, arching your back. Keep your arms and legs in the air, leaning on the lower abdomen.

Precautionary measures

One of the common phenomena of static training is trembling in the body and in the limbs.

This is normal - when there is a lot of tension, the muscle fibers try to cope with the load in order to help your body maintain its spatial position.

Static exercise can significantly increase blood pressure. Although it will return to normal levels shortly after the end of the workout, this can be dangerous for people with hypertension or any form of cardiovascular disease.

Even if you don't suffer from hypertension, it's important to breathe constantly while exercising. Holding your breath will only exacerbate any increase in blood pressure.

Any person can perform static exercises. Bend your arm at the elbow and feel how your biceps tighten. Hold for 30 seconds. So you did your first static exercise in your life.

Such training has many advantages, including the possibility of high-quality rehabilitation after injuries with its help and maintaining shape. In addition, "statics" may be the only training option for a person who does not want to go to the gym or purchase any equipment. But, like any particular method in physical education, it cannot be the only type physical activity.

What are the advantages of static exercises

The main benefit is that static contractions can maintain muscle mass during a period of forced inactivity. Static strength exercises are used to:

active rehabilitation after injuries of the joints and ligaments. During the period when the inflammation has stopped and the person returns to training, he can practice on non-injured parts of the body using classic exercises and maintain the shape of static where movements in the joints are excluded;
"punching" of some weak point in complex joint exercises. In this case, a pause is used in that part of the movement with which the problems begin. For example, if an athlete begins to “fold” to the hips in the middle part of the squat amplitude, he should stop at this point and spend 8 to 12 seconds at it, and then continue to move;
increase in strength indicators, when the problem with them is the lack of stability during the exercise. This is a narrow technique used in powerlifting. Here a number of static exercises can be used to fix, for example, right position upper back in a squat.

In the training of amateurs with static, outright chaos reigns. Some sources claim that, for example, callanetics helps to get all the bonuses of strength exercises, including increasing density. muscle tissue and speeding up metabolism, but without performing strength exercises. They often tell us that if a person does not want to “pump up muscles”, but strives to slim figure ballerinas, static - it's all.

Others draw attention to the obvious benefits of static weight loss:

people with a lot of weight already experience overload in the joints, if you replace the usual exercises with weight with static ones, you can avoid pain in the knees hip joints and reduce the load on the spine;
those who are embarrassed to go to the gym can train at home and maintain the regularity necessary for weight loss without unnecessary stress;
static teaches to feel muscle work. After the “course” of the same callanetics, training in basic power movements is much easier, and the safety of such practice will be on top;
static allows you not to increase muscle volume too much, which is a plus for those who are afraid of becoming “big”, but not slender.

Important: static gymnastics, for example, callanetics, are not a panacea for excess weight. In terms of fat burning (increasing calorie expenditure), they lose even the simplest strength training, therefore, they must be supplemented either enough strict diet or other types of training. The optimal combination is a cardio load of up to 200 minutes per week and three to four static hourly workouts in weekly plan physical activity. The inclusion of cardio is also advisable for the reason that static strength exercises do not train the cardiovascular system in any way and do not contribute to an increase in calorie consumption.

Working out various muscle groups and fibers with the help of static exercises

Static exercises involve predominantly "slow" muscle fibers. more by nature hardy people have more fibers of this type and endure static loads more easily. For this reason, naturally stronger athletes, whose bodies work better for 1-2 reps with maximum weight, should include statics in their training.

With the help of static exercises, we can work out absolutely all muscle groups. What is important, such "hard-to-reach" areas, such as, for example, transverse muscle abdomen, are also perfectly involved in static.

How to make an exercise plan for yourself?

If you are training for weight loss, it makes sense to work the whole body in every workout. It would be preferable if a person first performed movements in dynamics, and at the end of the workout worked out the same muscle groups in a static mode. But it is also possible that only statics and cardio are done, and the diet is observed.
Between workouts with static exercises, about 36 hours should optimally pass so that the muscles can fully recover. Static exercises also include the rule that you should not train the same muscle group day after day.

A set of exercises for all muscle groups

If the goal is to lose weight, you need to perform static exercises for 5-6 repetitions.

Start by holding each static pose for 30 seconds. Then continue, increasing the approach time to 90 seconds. When it becomes easy to do 90 seconds, you need to change the set of exercises or add strength “classics” to your workouts. Between repetitions we rest 30-60 seconds, the pace of training should be relatively high.

Static leg exercises

"Stool" against the wall

Stand up straight, lean your back against the wall, step forward so that it is convenient to sit down, lower your pelvis below your knees and fix the squat, pushing your knees to the sides and resting your heels on the floor. Your knees should be aligned with your toes. It is in this position that the muscles of the buttocks are better worked out. Once the time is up, straighten up, shake your legs and repeat again.

"Bridge" lying

You need to lie on the floor, heels to the buttocks, and push the pelvis up, as if “squeezing” the buttocks from two sides one to the other. Muscles should tremble already at the beginning of the approach. The body itself should be on the floor on the feet and shoulder blades, during the fixation time it is necessary to strongly clamp the buttocks.

Keeping the legs up

It is necessary to lie face down on a bed or sofa and hook your hands on the support. Next, we “hang out” the legs in the plane of the back, tighten the buttocks and rear surface hips and “stand” like this all the allotted time.

Retention bent legs sitting

We sit on the edge of the bed or sofa, put our legs as usual, bent at the knees. We strain the press and the front surface of the thighs, tear off the feet from the floor and hold on weight due to muscle contraction.

Static exercises for the press

Classic forearm plank

Stand on your forearms and toes, draw in your stomach, tighten the front of your thigh and literally push your navel inward to remove the natural deflection in lumbar spine. Hold the pose for the entire allotted time, try not to "bulge" the shoulder blades back and not bring the shoulders to the ears.

Plank on one forearm (t-pose)

From the classic plank, transfer the body weight to the right forearm and socks, and exit into the T-pose. Do an equal number of holds on both sides.

Static curl

Lie on your back, draw in your stomach, bring the lower ribs to the pelvic bones. Strongly reduce the press, try to "push" as it were abdominal wall inside with each repetition.

Double static twist

Put your feet on the floor at the buttocks, first twist as in the previous exercise, leaving your hands behind your head. Then tighten the stomach and bring the legs to the chest, strongly “squeezing” the rectus abdominis muscle.

Lateral twist

Remove the right leg from the prone position perpendicular to the floor, stretch to right leg with your left hand, strongly strain the press. Repeat on the other side, making sure that the number of repetitions is equal.

Back, chest and arms

Static push up

Get into a plank on your palms and toes, lower yourself with a straight back down until your chest touches the floor, and fix this position. The exercise is difficult, you can support your palms on a bed, sofa or wall if it doesn’t work from the floor.

Triceps static push up

Everything is exactly the same, only the palms are placed at the width of the ribs and the elbows are taken strictly back and up.

"Superman" for back muscles

Lie on the floor on your stomach, tear your legs, arms extended forward and chest off the floor, fix the position, trying to pull the shoulder blades together and, as it were, push them towards the pelvis.

Contraindications and harm

Statics should not be practiced during an exacerbation hypertension. Static and isometric exercises on your feet in some types varicose veins veins, you should not exercise if you have a fever for any reason, including an exacerbation of chronic diseases.

Static damage can manifest itself in cramps if the person is generally overtrained or their electrolyte balance is disturbed. It is necessary to monitor fluid intake and not use any diuretics, especially for those who are losing weight.

It is also worth noting that the influence of the same callanetics on weight loss is exaggerated. Often, girls abandon classes before they begin to bring at least some effect, simply because they are waiting for the notorious weight loss by 3 sizes in 10 workouts. To static gymnastics gave just such results, a person must be significantly detrained and follow a fairly strict diet.

In general, static loads are a great addition to any weight loss program that is not yet based on basic strength exercises in a low-rep mode. But static exercise is not the only form of exercise. Do gymnastics for 6-8 weeks, and then, in order to avoid adaptation and stop the process of losing weight, go to the classic strength exercises with burdens.

The article was prepared by Anna Tarskaya (trainer, nutritionist)

When performing static (isometric) exercises, a person's muscles tense, but do not contract, they keep the body or a certain joint in a stationary state. Unlike dynamic, isometric exercises do not involve short breaks for relaxation, and the load on the body increases every second. Due to this, even deep muscles. A static load on white muscle fibers can give the body power and strength, and the figure provides sculpture. Therefore, static exercises for strength development are especially effective.

How to do static exercises for strength

To make the most of effective workouts and minimize the likelihood of injury, you need to perform isometric elements, observing a number of rules:

Do workouts twice a week. With good physical training it is allowed to conduct classes more often and perform static exercises to develop strength for several muscle groups at once in one workout
Muscle tension should last 3-5 seconds. For each muscle group, it is advisable to do 5-15 approaches, the number depends on the preparation of the athlete. These are 8-10 isometric exercises for 3-5 seconds
Start with small loads and increase them gradually. On the first day of training, do 2 sets, with each workout, adding one set over 2-3 months. Thus, your body will easily enter a new mode, and the potential for development will stretch for a longer time, but with maximum impact. Don't start right away a large number approaches, otherwise in a month the muscles will get used to such a load and it will be difficult to increase it
Do not forget about quality nutrition: the diet should be rich in protein foods, as well as foods high in vitamins, micro and macro elements. Focus on meat, fish, eggs, dairy products. Proteins are essential for gaining muscle mass.
Perform each exercise, feel the tension of the muscles being worked out. Tighten the muscle as much as possible, do not deceive yourself by making indulgences. Do not make an element in half strength - the most important rule isometric strength exercises
Be sure to do a warm-up before starting a set of static exercises. Ignoring this point can lead to serious injury and the inability to practice at all. power sports. To avoid tearing muscles, tendons, or joints, run or pedal an exercise bike before exercising. Do a few push-ups and squats, rotate alternately with your elbows, wrists, shoulder joints. Warm up the spine by rotating the pelvis and torso, neck and head. Warm-up should last at least 5 minutes
Start the main exercises when you feel lightness in the body, dexterity of movements and the readiness of the body for stress.

Static exercises for the strength of the muscles of the chest and back

Stand up straight, bend your arms at the elbows and close your palms at chest level
Arms bent at the elbows at a right angle should be parallel to the floor
Squeeze your palms with maximum force. This will allow you to work out all the muscle groups of the chest, paying special attention to the middle part.
Move your palms to waist level and repeat the exercise. This is how the muscles of the lower chest are worked out.
If you place your palms at face level, you will work as hard as possible. upper part chest

Isometric exercises for developing back strength

Initial position- hands at chest level, as for chest exercises. But now do not just close your palms, but clasp them
Try to "drag" your hands behind your back, pulling your elbows behind you
To change the angle of muscle work, place your hands clasped in your palms at neck level, and spread your elbows in different sides
A stick will help increase tension - put it on your shoulders and pull it down, simulating pull-ups

Static exercises for developing arm strength

For triceps:

Take the belt in your hands, pull them out in front of you
Stretch the belt in different directions until you feel a very strong tension in the triceps muscle of the shoulder
Connect the hands opposite the abdomen and pull them in opposite directions
You can stretch your arms parallel to the body or raise them above your head

Isometric gymnastics for biceps:

Take an expander or rope and firmly press one end of your feet to the floor
opposite end sports equipment take in the hand extended in front of the chest
Stretch the expander / rope, keeping your arm bent at the elbow at a right angle
After a few minutes, gently release the load and change hands

We simulate attempts to move the wall

Stand 50 cm from the wall
Starting position - standing, feet wider than shoulders, elbows bent, as in push-ups
Lean and rest against the wall, "trying" to move it
Complete 10 sets

For a great grip:

Take in the brush any object that can be grasped
Squeeze the object with maximum tension, with all your might
Use objects as projectiles different size to enhance the effectiveness of your workouts. Thus, you will train the girth from full to open.

Static exercises for developing leg strength

Isometric leg exercises are difficult to perform without the appropriate equipment. Here are a few of these elements that do not require a sports equipment:

Find a room where the distance from wall to wall is 1-1.3 meters
Sit with your back against one wall and push with your feet on the other

Imaginary chair against the wall

Stand with your back to any wall at a distance of 40 cm
Lean against the wall and start sitting in an imaginary chair
In this case, the arms should be lowered down, and the legs bent at the knees at a right angle.
Exercise builds strength calf muscles and also trains the back and lower back

Isometric strength exercises

A very “simple” at first glance, exercise will help to develop strength and endurance perfectly. Any very strong metal object is useful as a projectile - chains, steel beams, horseshoes, etc. Try to break the chain, bend the beam, and, on the contrary, straighten the horseshoe. Do it by any means, but the main condition is that the action must be performed exclusively on your own: do not help yourself with other objects. A kind of "projectile" can only be touched by your hands. Train regularly in this way, applying maximum effort each time, and the result - a strong and enduring body, will not keep you waiting.