Isometric exercise zassa

Static gymnastics and isometric exercises are terms that are gaining popularity more and more rapidly in sports circles every year. Nevertheless, not many people are aware of the real benefits of such training, because people are wary of them. Due to the lack of a theoretical base, athletes refuse isometric exercises and prefer classical training. A huge contribution to the development of isometric gymnastics was made by Alexander Zass, a Russian-Polish athlete and security officer, circus artist. He was the first to illustrate that tendon strength is the determining factor in weight lifting, not muscle volume. It was in the middle of the last century. Today, elements of isometric gymnastics are found only in yoga and Pilates. In this article, you will learn what the Zass isometric exercises methodology is based on and get to know the main ones.

History reference

In different sources you can find various information about the ancient origins of statistical training. Some authors claim that they appeared in India, others - in ancient China, still others - in medieval Europe and so on. It is impossible to understand where the truth is, because individual elements of isometric training were used along with dynamic exercises a millennium ago. Therefore, reasoning about the origin of static gymnastics is doomed to failure, as well as reasoning about the origin of a bow or sword.

The only thing that is known for certain - isometric gymnastics as a whole set of exercises appeared at the beginning of the twentieth century thanks to the achievements of Alexander Ivanovich Zass, a Russian strongman of Polish descent, who doubted the advisability of building muscle volume without careful training of tendons. The fact that Zassa has more than once been recognized as the most powerful person in the world confirms the objectivity of this judgment.

"Iron Samson"

Alexander Zass was born in 1888 in the city of Vilno. Most of his early years he lived in Russia, and in 1924 he moved to the UK. Zass's performances in the circus arena made people enthusiastically jump up from their seats. Alexander Ivanovich lifted a 225-kilogram beam with his teeth, caught 90-kilogram cannonballs, carried horses on his shoulders, did back flips with kettlebells in his hands, did push-ups 200 times in 4 minutes, and finally tore the steel chains with his fingers. Thanks to these and other achievements, the athlete was nicknamed Iron Samson.

During the First World War, Alexander was captured three times by Austrian troops and each time escaped from custody. For one of the shoots, Zass had to tear out the steel grating of the prison cell from the concrete walls. After the third escape, Alexander left Austria and went to England, where he remained to live until the end of his days.

The most amazing thing is the fact that Alexander had a rather modest physique for a power athlete. With a growth of 1.65 m, he weighed no more than 80 kg. Since the audience loves to look at large muscles, Alexander had to specifically work to increase the volume of his hands. At the same time, the athlete emphasized that strong arms are more important for him than large biceps.

Due to its amazing power, “Great Samson” quickly gained worldwide popularity. Even in the United States, athletes appeared who tried to adopt the training methods of Alexander Zass. The artist himself always said that he did not have a natural predisposition to power sports, and all his results are the result of muscle control, strong tendons and no less strong willpower. Today we will get acquainted with the exercises of Alexander Zass and the principles of his training.

general characteristics

So, isometric exercises call the type of strength training, which involves the reduction of muscle tissue without changing the length and angle of the muscle. Such exercises are performed in static positions in which tendons are involved in work along with the muscles.

Benefits

The system of isometric exercises Zass has many advantages:

1. The lesson lasts only 15 minutes.
2. There is no need for special equipment and premises.
3. Zass isometric exercises can increase the strength of tendons, which is the key to the true strength of a person.
4. For certain activities, you can choose the most suitable exercises.
5. Anyone can do this technique: either a person recovering from an injury or a professional athlete preparing for a competition.
6. For any part of the body, there are separate Zass exercises (Iron Samson).
7. The energy of the body goes only to the tension of the joints, not wasting on the movements that cause muscle fatigue.
8. Increased flexibility.
9. Low probability of injury.

disadvantages

Weaknesses in the complex of exercises Zass also have:

1. If performed incorrectly, there is a chance of injury and problems with blood pressure.
2. It takes time to learn how to do it right.
3. Tendon exercises Zassa is not a thoughtless pushing and stretching of objects. It is important to learn how to control your muscles and breathing. At first, this is not easy.

Application area

Zass isometric exercises are recommended in such cases:

1. The athlete has an initial level of training. In statics, it is impossible to get a load that the body can not withstand. Accordingly, performing exercises Zassa ("Iron Samson"), a person does not endanger his tendons.
2. In ordinary training, the athlete came to a standstill. Many once come to a dead point, when with the same efforts there is no development. The philosophy of isometric exercises will allow you to take a fresh look at your workout and quickly break the deadlock.
3. When you need to increase power performance. In this case, the static load should alternate with the dynamic.

Concept

Many, due to the stereotype “big muscles are equal to strength”, cannot realize the meaning and benefits of the exercise system of Alexander Zass. To achieve success in this endeavor, you need to understand that it is the strength of the tendons that is the determining factor in the strength capabilities of an athlete. Alexander Zass argued that large muscles without strong tendons are just an illusion of strength.

The concept of the methodology is based on the following principles:

1. Tendons are needed to attach muscles to bones. They make the muscles move when stretched or contracted.
2. Muscle growth is associated with the formation of new muscle tissue, and not the compaction of existing.
3. To use the entire mass of muscles, it is necessary to build tendons.
4. Muscles grow when the body is restored after an exhausting exercise, and tendons grow due to static load.
5. Muscles are many times weaker than tendons, so they get tired faster.
6. Tendons grow slower than muscles.
7. Dynamic (isotonic) training always consists of several approaches, with a certain number of repetitions. Such a load is enough to load the muscles, but this is not enough for tendons.
8. For tendons to grow, continuous tension is needed, which the muscles cannot bear.

Bodybuilder Error

The problem with many bodybuilders is that they have a lot of muscle tissue, but not enough strength in the tendons. Thus, the strength potential of muscles is not used to the full. Adherents of bodybuilding focus on isolated muscle development, so in their workouts tendon strengthening is simply ignored. However, bodybuilding involves "building a body," rather than building strength. But weightlifting isometry really would not hurt.

Second extreme

In contrast to the misconception that bulk muscles guarantee strength, there is another thing: "Isometry is all that is needed to develop strength." Of course, the Zass isometric exercises alone cannot provide a significant increase in strength. Do not forget about the muscles that help move objects; bones that can hold significant weight and pressure; cardiovascular system supplying muscle tissue with oxygen; and finally, about the mind, which allows you to cope with all this without causing harm to your health.

According to the creator of isometric exercises, Alexander Zass, work on the development of strength should have the following structure:

1. Willpower.
2. Ability to control muscles.
3. Tendon Strength.
4. Proper breathing.

In the preparation of any athlete, special attention should be paid to strength training, and true strength, as we have already figured out, is not without tendon strength.

The Slimming Myth

There is a myth that static Zass exercises can burn excess fat. This is actually not the case. Weight loss occurs when eating the right foods and active aerobic exercise. Static load helps in this regard only indirectly, increasing the strength of tendons and stimulating the activation of dynamic training.

Exercise complex

Getting to the most interesting - a review of the main exercises of Alexander Zass. “Iron Samson” in his training used only one subject - a strong chain. In principle, the chain can be replaced with any long object that is so strong that it is objectively impossible to break it. A sturdy leather belt can be a great replacement for the chain. It is important that the grip is comfortable, otherwise the focus will not be on the work of the tendons, but on the fatigue of the palms.

There are a lot of exercises with a belt in the Alexander Zass system. We will consider the main ones:

1. The chain is taken so that the arms are shoulder width or slightly wider. Raising your hands to the level of the chest, you need to try to break it, by extending the arms.
2. The task is the same, only now you need to extend your arms over your head.
3. The chain, taken in hand, is transferred behind the head to the level of the back of the head. We must try to break it, only now due to the extension of the arms.
4. Having stretched the chain behind your back, you need to rest it on your back and try to break it by moving the arms slightly bent forward. Movement is necessary due to the efforts of the deltas and triceps.
5. This exercise is not like the previous ones. Its essence lies in the fact that the chain must be wrapped around the chest on exhalation and torn on inhalation, by the effort of the pectoral and dorsal muscles. This trick was one of Alexander Zass's signature tricks.
6. The chain is again taken with both hands, only now one of them in a straight position looks down, and the second, in a bent position, looks up.
7. Putting your feet shoulder-width apart and taking the ends of the chain with your hands, you need to step on it. Stretching the shell, you need to try to tear it. The movement should be directed up, then to the sides. The work involved mainly trapeze.
8. Having taken the emphasis while lying on bent arms, you need to stretch the chain behind the neck, securing its ends on the palms. From this situation it is necessary to try to squeeze out.
9. In a standing position, slightly bending the legs at the knees and pushing one of them forward, you need to stretch the chain through the thigh and try to break it with the arms down.
10. For this exercise you will need two chains with loops at the ends. In a standing position, you need to attach the ends of the shells to the feet, and pick up the second ends in your hands. The back should be flat. Movement of the hands up, using the strength of the shoulders, you need to try to break the chain.
11. The starting position is the same as in the previous exercise, only now you need to bend your elbows, holding them in front of you. Thus, biceps are involved in the load. Exercise can be performed both for two hands at the same time, and for each separately.

From a theoretical point of view, the complex of exercises Zassa is not complicated. Understanding the principle of muscle work, you can independently create a workout plan using one simple chain. Iron Samson, of course, was not limited to static gymnastics. In his training there were also classical strength and dynamic exercises. And Zass tried to develop his body comprehensively.

Training Rules

At first glance, the Zassa exercise system seems simple, but in order for it to bring real benefits, you will have to work hard.

When practicing training under this program, you should adhere to such rules:

1. The object of the work is the whole body, not individual muscles. You need to learn how to feel it.
2. To start an exercise is always worth breathing.
3. The wave of strength must be flexible, with a smooth natural entrance. All aspirations and stress should be tried to get out of the head. Focus on breaking the chain is not worth it. You need to focus on improving your body. If everything is done correctly, then one day the chain will break.
4. You need to breathe measuredly and calmly. If breathing becomes more frequent and deep, then the heart begins to fuss. In this case, the wave of power breaks, and the exercise loses its meaning.
5. If the wave of power does not activate the whole body, then it will not work to strengthen the connection between the muscles, tendons and bones.
6. Before training, you always need to stretch and stretch your muscles using both static and dynamic stretching. In this case, you will be able to avoid injuries to muscles and joints.
7. At the beginning of the exercise, zero force must be applied to the projectile, gradually increasing it.
8. You should not rush, maximum effort should be achieved naturally. For starters, it will be enough to do sets of 5 seconds. As the body gets used to such loads, time should be increased.
9. Throughout the training process, it is literally worth learning to feel the flow of energy and strength in your body. This is the only way to get true control over your muscles.
10. From the first workout, you need to try to do the exercises correctly. The fact is that getting rid of bad habits in static training is much more difficult than in dynamic.
11. It is important to ensure that the position of the body occupied to perform certain exercises is as natural as possible. If the joint tries to "get out", then the position is not occupied correctly.
12. As you develop your abilities, you need to learn how to properly use muscle imbalance. The central nervous system should always select the right muscle.
13. If during the exercise in the muscles or joints pain occurs, you need to immediately stop and, having rested more than always, try to repeat the movement, but with less pressure. If the pain persists, you need to refrain from training for several days. If even after a break the pain reappears, you need to see a doctor.
14. Starting training, it is worth preparing yourself mentally. Performing this or that movement, it is necessary to imagine that it can be continuous. In the physical world, chains and walls are an obstacle, and in consciousness they are no stronger than air. Confessing a similar principle, in aikido, striking, a person imagines that his hand passes through the enemy. Thanks to this, the blow is many times stronger.
15. Muscles and tendons should be given enough time to rest. There are no recommendations on the duration of the break - everything is individual here.
16. Once a week, you need to do a control training to check the tonus activity of tendons. To do this, you need to take the chain in his hands lowered to the belt and for 8-9 seconds pull it to the sides. After that, it is worth lowering the shell and relaxing. At the same time, your hands will strive to lift in the direction in which you exerted pressure when stretching the chain. The stronger this process, the higher the tonus activity.

Finally

Today we met with the isometric exercises of Alexander Zass, the great athlete and artist of the early twentieth century. This complex, like other static complexes, will be useful to absolutely everyone who wants to develop their strength, tone the body and feel more healthy. Wrestler, dancer, policeman, programmer, housewife - everyone will benefit from isometric training. So far, such complexes have not received well-deserved recognition, since they question established training programs, but this is just a matter of time.