Static exercises for the whole body: benefits and harms for men and women

Today we will introduce you to a set of static exercises that are very effective for losing weight, a beautiful figure and a great mood.

Statics is the movement of muscles, ligaments and joints while the body is at rest. We don’t feel a gigantic load only in the first seconds, and then we can hardly wait until the end of the time allotted for the exercise. Why is this happening? You will find out the answer in the article. We have also prepared a set of static exercises for the whole body.

Why are static exercises needed and what do they develop?

Static exercises are performed with constant tension for a certain period of time. Simply put, it is holding one position for a period of time, for example, from 30 seconds to 3 minutes.

Such exercises engage slow muscle fibers, while dynamic exercise engages fast, long fibers. Dynamics practically does not use slow fibers, which often become dormant. And in order to cross the plateau threshold, you must resort to involving new fibers and waking them up. This will increase muscle hypertrophy, their strength and even endurance.

Useful tips

Losing weight with the help of static training will occur even if no other measures are taken. But it is worth supplementing the exercises with other changes in the usual routine/rhythm of life.

Nutrition

Still, proper and dietary nutrition is the basis for weight loss. You should not introduce sharp restrictions on the menu and categorically refuse sweets and baked goods. You just need to follow the following recommendations:

You need to change your usual plates to saucers. This way you can reduce the portion size and accustom your body to small doses of food.
It is advisable to accustom yourself to eat slowly and chew food thoroughly. Moreover, the meal should take place without watching TV, a computer, newspapers or books.
You can add any products to the menu, but with reasonable restrictions. For example, only lean meat (trim the fat from pork), river or red sea fish, and cook vegetable stew without potatoes.
Dishes can be steamed, boiled or baked in the oven or on the grill. It is important to use as little fat as possible; preference should be given to vegetable oil.
Replace mayonnaise with low-fat sour cream. Fermented milk products are very healthy, but they should not have a high fat content.
Be sure to eat fresh fruits and vegetables every day - the more, the better. You can use them as snacks: fresh cucumber, apple, tomatoes are an excellent substitute for chips, crackers with additives and fast food.
You can have sweets, but you need to choose ones that are good for your figure - marmalade, marshmallows, dark (bitter) chocolate, dried fruits.

You definitely need to learn to drink a lot of clean water - at least 2 liters per day. You can add lemon or honey to it, you are allowed to drink 1 glass every 2 hours or only before main meals. All this is not important, the main thing is to maintain the recommended drinking regime.

Alternating rest and training

Static exercises should be performed 3 - 5 times a week; you should not look for any excuses for yourself - this “speaks” laziness and reluctance to radically change something in your life. At the same time, experts recommend not to deny yourself rest. We are talking about complete relaxation - it could be a picnic in nature, a trip to the mountains, a hike in the nearest forest to the lake, a visit to the theater or circus.

It doesn’t matter what kind of vacation it is, the first place is the very feeling of “freedom” and relaxation. The body responds well to this, the psycho-emotional background is leveled out, which leads to the absence of stress and gastronomic breakdowns.

Correct execution of exercises

To achieve maximum speed of weight loss, it is worth combining static and cardio exercises - complexes are performed every other day. And for static training to be truly effective, you need to follow the following rules:

The set of exercises should be performed in a circle without interruption or rest. As soon as the circle is completed, a 10-second rest is taken and everything is repeated again.
During static training, you need to fix the position for 1 - 5 minutes. You need to start with the minimum indicator, but each time increase it by at least 1 - 2 seconds.
You need to increase the load gradually - the first week you perform only 1 round of exercises, in the second and third - two rounds each, then you can increase it at your discretion.
One circle of static exercises lasts 10 minutes, the maximum recommended training time is 40 minutes. In between laps, you can and should take a few sips of clean water.

To get excellent results, you should perform a set of static exercises for 2 - 3 months. After this period, a break of 1 - 2 months is taken, during which classical training takes place. Thus, it turns out that the courses of the complex in question will take place 2 - 3 times a year - the optimal schedule for losing weight and further maintaining a slim figure and body weight.

We recommend reading about callanetics for weight loss. From the article you will learn about the features of callanetics, exercises for beginners, rules and effectiveness of training. And here is more information about the benefits of the plank exercise for weight loss.

Static exercises are considered an excellent solution for overweight people with excessive excess weight. They will not have to torment themselves with heavy loads, although they will have to work hard. But even 5 - 10 minutes of daily static training will lead to weight loss of 2 - 6 kg per month - this is data without taking into account additional measures to restore a slim figure.

The benefits and harms of static exercises

Strengthens deep stabilizer muscles and improves overall appearance.
Exercises strengthen muscles and ligaments.
Improves the condition of the spine and internal organs.
Static exercises are suitable for developing strength.
Increase blood supply to muscles and organs.
Static exercises can also be used for weight loss. A new load is a certain stress, and working with weakened fibers allows you to expend more energy and burn more calories.

Statics is not harmful to health , except for performing exercises with incorrect technique.

Also, some balance exercises can cause injury if you fall.

Useful video

For training with static loads, watch this video:

A set of static exercises

Static exercises for all muscles of the body

Plank

The most common exercise that develops the main groups of external muscles and deep stabilizer muscles. The simplicity of the exercise and, at the same time, the difficulty of maintaining a level position develop both muscle strength and endurance. The plank improves your posture and is a great core workout.

It is necessary to place your palms strictly under the shoulder joints, and your feet shoulder-width apart, building a continuous, even line throughout the body. When doing the plank, it is important to constantly keep your abdominal muscles tense to prevent arching in your lower back. You need to maintain the position as long as the body can maintain the correct position.

Side plank

This type of plank is performed on one arm in a vertical plane. The main load is received by the arm muscles and oblique abdominal muscles. But the back, hips and buttocks work no less intensely when maintaining a stable position.

It is necessary to take a position in which the supporting arm will be positioned strictly vertically, and the torso will form a straight line together with the hips, without sagging at the hip joint. The exercise is performed on both sides for the same amount of time.

Reverse plank

This version of the plank also develops all the muscles of the body, especially the back and shoulder girdle. The abs and quadriceps work no less.

When performing the exercise with the stomach up, it is important that the hands are clearly under the shoulder joints, and the feet are hip-width apart, although in this version this is not important. It is important to keep your spine in a perfectly straight position and not sag your buttocks above the floor. Also, do not raise your pelvis too high, arching your lower back.

Reverse plank on one leg

The modification of the previous option is much more complicated and is suitable for those more advanced in training, especially in static loads. The starting position is performed in the same way, but the option of lifting one leg up is more complicated, in which the leg should be kept straight or bent at the knee. It should be understood that the load increases significantly, especially on the muscles that hold the spine in an even position. The pose is held with emphasis on each leg for the same period of time.

Table

A lightweight version of the reverse plank, in which the legs are bent at the knees at a right angle. In this position, the stomach looks at the ceiling, the hands are under the shoulder joints, and the heels are strictly under the knees. The distance between the feet is equal to the width of the pelvis. In this case, the buttocks, lumbar extensors and abdominal muscles are heavily loaded. Make sure that the pelvis does not sag above the floor; to do this, strain the stabilizers - the stomach and buttocks.

One leg table

As in the reverse plank, the table is performed with support on one leg, and the position is not as stable, which generally makes it more difficult to load the muscles. It is necessary to keep the upper leg with the knee bent or straight, depending on the flexibility of the muscles of the back of the thighs. Perform the exercise on both sides for the same amount of time, maintaining precise technique.

Staff

Like all exercise options, the staff is used in yoga and resembles a lying position with narrow palms. Compared to the others, this is the most difficult technique for the shoulder girdle, which puts a lot of stress on the shoulders, triceps and forearms. The starting position for the staff is the plank. The technique is to bend your elbows at a right angle, keeping them as close to your body as possible. At the same time, the shoulders, chest and lower back should not collapse. Hold for as long as possible to maintain the position without changing technique.

Slide

Another popular yoga exercise that not only strengthens all the muscles of the body, but increases the flexibility of the muscles of the back of the body and stretches the spine. From the plank position, you need to push your pelvis up, lowering your chest as far as possible to the floor on straight arms. Knees should be straight. The tailbone tends upward. It is important to stretch the spine as much as possible, without swaying, but relaxing.

Static exercises for the buttocks

Shoulder bridge

The exercise develops and loads the gluteal muscles, additionally the hamstrings and lumbar extensors. Lying on your shoulder blades, you need to place your feet under your knees, with your heels closer to your buttocks. Lift your pelvis off the floor and lift it up, building a straight line with your body. It is necessary to hold the bridge using the force of the gluteal muscles, as well as the rectus abdominis muscle, to prevent possible hyperextension of the lower back. The chest should not protrude too much. The shoulder bridge can also be performed while standing on one leg.

Chair

The option loads the buttocks, lower back and thigh muscles. You need to place your feet hip-width apart and raise your arms up. Then tilt your torso at 45 degrees, bending your knees slightly, as if you were sitting on a chair. Hold the position as long as possible.

Stomach leg raise or locust

In this exercise, it is necessary to control the tension of the press, in which the lower back does not bend when lifting the legs above the floor. The amplitude is very small, but the tension in the gluteal muscles is quite intense.

Static exercises for the back and hips

Torso tilt

While standing, place your feet hip-width apart and raise your arms up. Tighten your abdominal muscles and tilt your torso with a straight spine forward until it is parallel to the floor. The knees remain straight. Constantly maintain tension in your abdominal muscles and do not round your back.

Martin

In addition to strengthening the back and hips, the swallow is excellent for developing balance. Standing with your arms above your head, lean forward with your torso straight, while simultaneously lifting your leg back, forming a solid line with your back and arms. Maintain your balance, then repeat on the other leg.

Balance on one leg

A simple hip strengthening exercise can be quite difficult if you have poor balance. Standing on one leg, lift your leg straight or bent at the knee in front of you so that your thigh is parallel to the floor. Hold your hands however you like - in front of you or above your head. Then change to the other side.

Tree

This seemingly simple exercise perfectly strengthens the adductor muscles of the thigh, which work the least in the previous versions. The essence of the exercise is not simply in maintaining balance, but in the pressure of the foot on the adductor surface of the thigh of the supporting leg, in which the muscles tense, resisting the pressing of the foot. Performed on both sides.

Boat on the stomach

As it is also called, static hyperextension, in which both the torso and legs are raised at the same time. The exercise strengthens the entire back of the body. It is important to keep not only your back and buttocks tense, but also your abdominal muscles, so that the deflection in the lumbar region is not so pronounced.

Cobra

Lying on your stomach, lift your chest off the floor and rest on your forearms. Place your elbows under your shoulder joints. Next, by tensing your back muscles, push your chest forward, collecting your shoulder blades as close to each other as possible. Maintain the position without raising your shoulders to your head, try to lengthen your neck.

Static abdominal exercises

Boat on the back

Lie on your back, place your arms along your torso. Collect your feet together. Lift your chest off the floor by twisting your upper torso while lifting your feet. The position is maintained by tensing the abdominal muscles, and under no circumstances should you hold your breath.

Lateral tilt

This option strengthens and stretches the oblique abdominal muscles. Standing with your feet hip-width apart, raise one arm above your head and bend in the direction opposite to your arm. Do not move your pelvis to the side. Hold the tilt for a certain amount of time, then change sides.

Corner

Sitting on your buttocks, straighten your back and move your torso back at an angle of 45 degrees, tensing your abs. Lift your feet off the floor and lift your shins. You can keep your knees straight - a difficult option - or bent. Keep your hands in front of you. Don't round your back.

Training Recommendations

Whether you want to increase muscle strength or endurance, start doing exercises for 30 seconds to 1 minute. Then, as you get used to it, increase the hold time.
It is important to perform all exercises with precise technique, and holding time is not as important as accuracy and feeling the load.
To increase strength, try to gradually increase the time of exercise to three minutes. To do this, first tire the muscles with static exercises before dynamic ones. Or do it as a separate workout.
To lose weight and maintain tone, you can alternate static exercises with dynamic ones. For example, do squats, then a plank for a minute, then lunges, and then a plank again.

Let's summarize:

every muscle in the body worked;
we received a boost of energy;
the functioning of the respiratory and circulatory system has improved;
sweat-free workout;
instant muscle tension;
no sports equipment needed;
The body has become slimmer, thinner and more toned!

Combine static exercises and active training, follow the rules of proper nutrition, and in a month you will not recognize your reflection in the mirror! Published by econet.ru.

Ask a question about the topic of the article here