Static exercises to help you lose weight and get stronger

Static loads are an excellent training strategy for people of all fitness levels. Static is safe, useful for the back and various organs.

It is recommended to incorporate it into your workout to raise your body’s performance to a high level.

Isometric exercises

advantages of statics

It is performed with a stable effort at a certain time interval. In other words, this is the fixation of a certain position, eg from 30 seconds. up to 3 min.

Such loads affect slow muscle fibers, while dynamic forces affect long fibers. Dynamics almost do not connect slow fibers with work, and they “fall asleep”. You can wake them up with static. This increases muscle hypertrophy.

advantages of statics

• Strengthening of the deep-stabilizing muscles, improvement of appearance.
• Strengthening of muscles and ligaments.
• Improving the health of the spine and body organs.
• Help develop strength.
• Increased blood flow to muscles and organs.

Static exercises (SU)

SU for the muscles of the body

plank

The simplicity of the plank is combined with the difficulty of maintaining a level position. The plank corrects posture and develops core muscles.

We put the palms exactly under the shoulders, feet – shoulder width apart. It is necessary to shape the body as straight as possible. In the plank, it makes sense to keep your abs tight at all times and avoid flexing in the lumbar region. We fix the position for as long as the body is able to hold that position.

side plank

We perform the 1st hand in a vertical position. We give the main effort to the muscles of the arms and oblique muscles of the abdomen. Other muscle groups also work intensively when holding the bar.

We assume a position in which the supporting arm is clearly vertical and the body is in a straight line with the hips (without sagging in the pelvic area). We make equal time intervals on each side.

reverse plank

Trains especially the back and shoulders.

The exercise is performed with the stomach up, and it is necessary that the hands are located exactly under the shoulder joints, the feet are the width of the hips. We keep the spine in a completely straight position, do not let the buttocks sag.

Reverse plank on one leg

A complicated version of the previous one. IP the same, but we raise one leg, we hold it in a canopy (the leg is straight / bent at the knee). The pose is fixed with an emphasis on the right leg and then the left leg for the same amount of time.

table

A simplified version of the reverse plank where the legs are bent at a 90-degree angle at the knees. The stomach is directed to the ceiling, the hands are under the shoulders, the heels are just under the knees.

table on one leg

It’s done with an emphasis on the leg (similar to the reverse plank), but the position isn’t as stable, which causes extra effort. Keep the thigh bent / straight (it all depends on the condition of the muscles of the hamstrings). We do on both sides – equal time intervals.

employees

Most difficult for the shoulder girdle. IP – plank. We bend our elbows at a right angle and put them close to the body. We correct the pose as best we can.

Slide

Increases the flexibility of the back muscles and stretches the spine. IP – plank. We serve the pelvis up and lower the sternum with straight arms. Keep your knees straight. The tailbone is directed upwards. We pull the spine as far as possible.

shoulder bridge

Develops the muscles of the buttocks, thighs and lumbar extensors. IP – lying on the shoulder blades. We put our feet under our knees, we raise our heels to our buttocks. We tear off the pelvis from the floor surface and pull it up, forming a single line. We fix the bridge with the tension of the glutes and rectus abdominis, preventing hyperextension of the lower back. The sternum does not protrude too much.

chair

We put the feet across the width of the pelvis, arms raised. We tilt the body at an angle of 45 degrees and slightly bend our knees, as if sitting in a chair. We fix the position for the maximum possible time.

grasshopper

We do leg raises while lying on our stomachs. We control the pressure of the press when the legs lift and the lower back doesn’t arch.

For back and hips

hull tilt

IP – standing, put your feet at the width of the pelvis and raise your hands up. We tighten the abdominal muscles and tilt the body forward with a straight spine parallel to the floor surface. The knees are straight. We fix the tension in the abdominal muscles, do not round the back.

Martin

Strengthens the back and hips, trains balance. IP Standing with arms raised overhead. We perform an incline with a straight body forward, synchronously raise the leg back, forming a straight line. We fix the balance and then step on the other leg.

Balance on one leg

IP – stand on one leg. Lift leg straight/bent at knee in front of you, thigh should be parallel to floor surface. Hands can be held however you like – either in front of you or raised above your head. Switch to the other side.

wood

The meaning of the “tree” lies in the pressure of the foot on the adductor area of ​​the thigh of the standing leg as the muscles counteract the pressure of the foot. We do this on both sides.

boat on the stomach

Trains the back of the body. We keep both the back and buttocks and abdominal muscles strained, the lumbar spine is weak.

cobra

IP – Lie on your stomach. We tear off the chest region from the floor surface and rest on the forearms. Elbows – under the shoulders. By straining the muscles of the back, we push the sternum forward, bring the shoulder blades as close as possible. We fix the pose without raising the shoulders and lengthening the neck.

For the press

boat on the back

IP – Lie on your back, arms along your body. step together. We tear off the chest region from the floor surface, twist the upper body region and synchronously raise the feet. The posture is fixed by contracting the abdominal muscles, we don’t hold our breath (this is important).

lateral tilt

IP – Stand with feet hip-width apart, raise right hand overhead and tilt to left. The pelvis is not pulled to the side. We fix the slope for a while, then we switch sides.

Source: econet.ru

Did you like the article? Share with your friends on Facebook: