Static (isometric) training perfectly saves time, does not require much space and special equipment. This way, you can perform these exercises anywhere: at work, in nature, at home.
What is it? Static exercises are strength training in which the length of the muscles does not change, and the joints do not move.That is, static training is holding the body in a certain position for a certain amount of time and with constant tension.
Static is very widely used in rehabilitation programs after injuries, to improve the internal muscle framework and joint stability, as well as to diversify the training process.
Advantages of this method:
- the musculature of the whole body is worked out consentaneously
- strengthen the deep stabilizer muscles of the body, joints, ligaments and tendons
- improves the condition of the spine, and, as a result — improves posture
- increases the strength and endurance of the body
- the recovery process is faster than from dynamic exercises
You can do every exercise in static mode. For example, to improve posture and train the muscles, the cortex use a plank, for the leg muscles — squats, lunges, “chair”, for the gluteal muscles — shoulder bridge, for the back muscles — shuttle, for the arm muscles — push — ups at the lowest point.
Basic recommendations for using the static method:
- start the exercise from 30 seconds to a minute. When the execution becomes easy, increase the time to 3 minutes
- perform the exercises in the proper technique
- focus on the exercise and muscle tension
Static training is a general training method for everyone. It is ideal for training at home, it takes a little time, and the effect will be noticeable in the shortest possible time.
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