Running is not useful for everyone, and not in any weather will want to go outside. Not everyone goes to the gym, but a toned body draws attention to itself. It’s not always genetics. More often it is a well-chosen set of exercises. Static.
The benefits and harms of the technique
The only serious harm from your regular workouts can only be felt by envious girlfriends who dream of a slim body but do not know how to achieve their goal. A feature of static exercises is the fact that there are no sudden movements, and the load on the heart and the musculoskeletal system remains moderate even at a high intensity of exercise. As a result, the risk of getting unfavorable consequences from classes is much lower here than in other sports areas.
Depending on the types of muscle fibers involved in the work, we can get two main results:
- fat burning;
- increased endurance.
If we, performing a static exercise, work at full strength, then white muscle fibers, which are responsible for the growth of mass and volume of skeletal muscles, are more involved.
If we start to shed the load in time, then the main work will be done by red muscle fibers. It is they who are responsible for the active absorption of glycogen and the expenditure of the “emergency reserve” from the subcutaneous fat.
Gently increase the load should be those who have high blood pressure. Prolonged immobility and muscle tension impede the flow of blood through the vessels, which creates additional stress on the heart. To avoid an increase in blood pressure during exercise, it is recommended to pay attention to static-dynamic movements in the first few weeks. This type of training involves both holding a stationary position and performing movements with a small amplitude.
Nobody should completely abandon static gymnastics. If in doubt, you can consult with a physical therapist, jointly choose several suitable positions for training specific muscle groups, and gradually increase the load.
Suitable sets of exercises can be developed by rehabilitation doctors for patients with a wide variety of diseases. Fortunately, a large number of exercises have been developed for the same muscle groups that can be performed first while lying in bed, then sitting, and then, as the condition improves, and standing.
What are static exercises?
Until recently, dynamic loads prevailed in amateur and professional sports: swinging legs and arms, push-ups, lifting the torso, and other exercises familiar to us, which involve performing a large number of repetitions. Against this background, it may seem strange to many to remain motionless in an unfamiliar position. Nevertheless, the direction of the new sport is actively developing and finding more and more new followers.
Static muscle tension is a tension with which we can hold different parts of the body in a certain position relative to each other for a certain time. Thanks to this tension, we keep the body in space and maintain balance when moving and at rest. Any of our activities involve a combination of dynamic and static loads, whether it is doing chores or playing sports.
Exercise for static is one of the methods of endurance training, which assumes that we occupy a certain position in space and hold this position for some time. In this way, we train both muscles and our nervous system, since balance can only be achieved by calming the mind and focusing on sensations.
Thanks to a set of exercises, you can put a load on all muscle groups. At the same time, training can be carried out in a limited free space of the room and completely silently, for example, at the bed of a restlessly sleeping baby.
The training does not require any equipment. You can use a ball or dumbbells. But if there is nothing at hand, then this will not affect the quality of muscle work.
Depending on the training methodology, there are:
- exercises for certain muscle groups;
- complexes for the development of static strength and endurance
Let’s take a closer look at each of the groups.
Let’s get stronger!
What gives us strength? Static positions that are fairly short in duration, which we occupy several times during one lesson. It is enough to stay in the desired position for 25-30 seconds, then we take a short break, during which we relax as much as possible. The number of repetitions can be gradually increased. Weighting agents will be helpful.
Here you can use all the same provisions as for the development of strength. But the duration of holding a static position must be increased as much as possible in principle. You can start from 40-45 seconds and then learn to hold the body position for a minute or more.
Static hand exercises
The classic complex for the upper limb belt includes:
- holding hands with dumbbells spread apart in different directions;
- breeding and holding hands with dumbbells in an incline;
- lightweight version of the strap.
Static for the press
It helps to work out this area well:
- an exercise in which in the supine position it is necessary to hold the arm and leg extended upwards on the opposite side
Static exercises for the buttocks
No one here has come up with anything better than squats. The technique assumes that at the lowest point of the squat it is necessary to linger for a certain time. In order not to lose balance and not increase the load on the joints, you can first squat against the wall.
The second successful exercise for training the buttocks is pulling the leg back from a standing position. There are also modifications to this movement while lying down. This allows you to choose what is most comfortable for the trainee.
Static leg exercises
Here the choice is simply huge. You can pick up a whole complex both for training in the gym and in order to take time in transport or in line.
A deep squat on wide-apart legs helps to tighten the inner thigh. The lateral abduction of straight legs allows you to improve the lateral line of the body. Exercises that involve maintaining the position of the body on the toes can improve the shape of the lower leg.
Static exercises for men
Ordinary “girl” complexes can seem too simple and boring for guys and men, who are usually physically stronger and naturally coordinated. Exercises that train not only endurance but also balance and allow them to master new complex movements can come to the rescue of male athletes. These can be wall-supported exercises (squats, handstands, etc.).
Do not overestimate your abilities when performing a set of static exercises. When you start practicing a difficult move, find someone to back you up.
Static exercises for beginners
For those who have just started training, you can choose any of the sets of exercises and begin to actively master it, making yourself initially a discount on the overall low level of training. Gradually, you can lengthen the intervals, do more repetitions, master exercises “for the advanced”.
We will limit ourselves to giving beginners some useful advice:
- do not achieve intense pain, they have nothing to do with the quality of the exercise and can reduce motivation so much that the next time you will not find the strength to start training;
- be sure to stretch, as static stiffens the muscles and makes them shorter;
- do not ignore exercises on arms, legs, and other parts of the body just because it can be too easy to hold the position in these cases, you need to train the whole body.
In general, you should not immediately set Napoleonic goals, it may let you down. Do not chase centimeters and kilograms, learn to perceive training as a time allotted for yourself, when you can disconnect from the needs of other people and listen to yourself, your thoughts, feelings, experiences, sensations in the body. Gradually, you will begin to enjoy doing static exercises for different muscle groups. And then, when the need to move constantly appears, you yourself will not notice how you will lose weight and acquire a silhouette to the envy of many.