What are static exercises?
Static exercises are physical exercises performed motionless with isometric muscle tension. In turn, isometric training is a different training technique, including elements of a static load on the muscles. Such training is often used by professional athletes as a way to increase strength.
Fixed postures and statics are also widely used in yoga and pilates - in this case we are talking about strengthening the stabilizing muscles and developing the ability to keep balance. Also, static exercises are often included in the abdominal training program, and the main such exercise is the bar. Earlier, Fitseven spoke in detail about how to do the bar correctly .
However, static exercises are more likely a training method, which should be combined with dynamic movements. In other words, training programs using exclusively static loads are used only in physiotherapy, and not in normal fitness. Pumping up muscles or burning fat with static exercises alone is quite difficult.
What do static exercises give?
Static exercises are needed in order to use the slow type of muscle fibers in the work. Recall that red (slow) fibers are responsible for the work of muscles in statics - and due to free fatty acids as the main source of energy. In contrast, white (fast) glycogen-based fibers provide explosive muscle strength over time.
In addition, static exercises strengthen myofascia - the connective tissue surrounding the muscles and ligaments. As a result, not only specific muscles develop, but also the body's ability to work in concert improves. That is why static exercises on the abs or on the legs positively affect the strengthening of all the muscles of the body and the deep muscles of the spine.
Pros of statics exercises:
- Improves balance and posture
- Develop internal muscles of the spine
- Slow muscle fibers
- Tissue metabolism
The benefits of static exercises
The main advantage of performing static exercises is the use of free fatty acids as an energy source. This has a positive effect on getting rid of fat reserves, as well as on the formation of elastic and toned muscles. Among other things, static exercises can have a positive effect on fat burning by optimizing the number of capillaries in the tissues.
Scientific studies show that static training improves the strength of ligaments and tendons, while increasing their elasticity¹. Such training has a positive effect on the overall coordination of movements and increases the ability to maintain balance. That is why loads in statics are widely used in rehabilitation physical education and in physiotherapy.
Static Assans in Yoga
Static exercises are the foundation of many martial arts and various yoga techniques. However, the emphasis on performance does not lie in the ability to maintain a difficult position for as long as possible, but in the development of the ability to consciously stop the thought process and enter the phase of deep concentration. In fact, statics in yoga is an active form of meditation.
The role is played by the fact that many such assans also mean being upside down - for example, a headstand or a raven's pose. In this case, blood circulation in the body changes and more blood begins to flow into the brain. It is believed that with regular performance, this enhances cognitive abilities and develops in a person the ability to free consciousness from external stimuli.
Best statics exercises
In fact, almost any physical exercise can be performed in static load mode. That is why usually it is not a question of creating a program of static exercises, but a combination of static loads with dynamic ones. Statics is suitable for warming up before training, as well as for inclusion in functional training programs - for example, on uneven bars.
Static abs exercises
Static press exercises are needed in order to develop the ability to tighten muscles as much as possible with minimal load. In other words, when executing the bar, you should not think about how many seconds you are in it, but about whether you really feel the abdominal muscles (including the muscles of the lower abdomen ), and whether you are able to maintain a normal breathing rhythm.
The main static exercise for developing abdominal muscles. It is carried out in 3-4 approaches for 20-60 seconds.
Side strip with raising legs
One of many different variations of the bar for the development of the lateral muscles of the body. Also performed in 3-4 sets of 20-60 seconds.
Static exercise to strengthen the muscles of the lower back, buttocks and body. In the upper position, maintain the natural deflection of the spine.
Static leg lift
Exercise for pumping the internal and oblique muscles of the abdomen. Pull your knees to your chest, then linger in position without swaying.
One of the exercises borrowed from yoga. Serves to improve a sense of balance. When performing, the chest is set forward, and breathing remains normal.
Strength exercises in static mode
Some strength training programs for men involve stationary exercise with a barbell. In this case, the athlete uses about 75-80% of the maximum working weight, making only one repetition, lasting 30-60 seconds. For example, during a bench press, the bar first goes down, then the weight is held in tension (while maintaining the breathing rhythm), after which the weight is squeezed up.
In this mode, various static exercises can be performed on the chest, back, legs, biceps and triceps. It is believed that this allows you to use more muscle fibers in your work, thus accelerating the processes of hypertrophy . However, the main disadvantage of strength training in statics is that it quickly leads to overtraining and increases the risk of muscle injury - especially in beginners.
Traction of the upper block in statics
Exercise to strengthen the latissimus dorsi and strengthen the triceps. Due to the strength of the back muscles, keep the weight for 20-40 seconds.
Static back pull
Static exercise for the upper back. Keep your abs tense during exercise and maintain a normal breathing rhythm.
Static Leg Curls
Exercise for the back of the hips, buttocks and calves. Lift the weight up, then freeze in tension for 20-40 seconds.
Static Biceps Lift
Exercise for pumping biceps. It is performed after training the hands ; in total, 3-4 sets of 10-30 seconds are performed.
Statics on uneven bars
Static exercise for the development of pectoral muscles, shoulder muscles and triceps. First, squeeze your body weight as high as possible, then linger for 20-40 seconds.
Static exercises are a way to diversify the workout, increase strength indicators, as well as pump internal and stabilizing muscles of the body. In fact, in the static voltage mode, almost any exercise can be performed, depending on the training program used. Men can perform statics and heavy exercises with a barbell.