A static exercise is an exercise in which the entire load falls on the muscles, and the human body and limbs remain motionless. It is necessary to perform such exercises for all groups of muscle fibers, this will help to increase muscle mass.
Static exercise can be recommended for people who have inflammation of the joints, and those who have recently undergone surgery. In addition, such gymnastics allows you to keep fit with a prolonged lack of access to fitness equipment and sports equipment.
The processes that occur in muscles during static work
If you are not working at full strength when performing a static exercise, then red muscle fibers are involved, which very quickly replace adipose tissue in the body. Therefore, a static exercise, among other things, will help you lose weight.
If you perform the exercise with full force, then the white muscle fibers are involved. Such gymnastics contributes to the development of muscle mass and its increase in volume.
Correct exercise of static exercises
First of all, before you start performing static exercises, you need to thoroughly stretch. Static strength exercises are usually performed using your own body weight. For the development of red muscle fibers, power asanas or exercises of static gymnastics should be performed.
Take the necessary position of the body and stay in it until a characteristic burning sensation appears in the muscles. A couple of seconds after it occurs, the exercise should be completed. Breathing should be rhythmic. You can perform this exercise in several approaches with breaks per minute. Exercises for the development of red muscle fibers are performed at half strength.
For the development of white muscle fibers, a static exercise with external irresistible resistance is best suited. For example, try to “move” the wall with maximum effort. The highest voltage should not last more than 15 seconds. During such approaches, breathing should be rhythmic. It is necessary to perform 5-10 approaches with breaks in two to four minutes.
Features and contraindications of static exercises
Static exercises for the buttocks are convenient because they do not need special equipment. Only your desire is enough. It is worth noting that for various diseases of the cardiovascular system, exercises requiring intense stress are prohibited. If there are no contraindications, then such gymnastics will help you develop muscle mass.
It is recommended to combine static gymnastics with stretching those muscles that have a load. Such a training is ideal for maintaining a figure in excellent condition with constant travel and business trips.
Static exercise examples
1. Pick up small dumbbells and sit down, but not completely, but about two-thirds. Hold this position for a few seconds. When performing this exercise, leg muscles are involved in static work . You are motionless, but there is tension in the muscles.
2. From the stop lying down, squeeze from the floor to half and linger in this position for several seconds. In this case, static work falls on the muscles of the arms and body.