Isometric exercises allow any person to feel invincible Samson. In other words, they are such movements, the fulfillment of which requires from the athlete the other-worldly possibilities. One such training is, for example, raising unreal weight. Moreover, to perform exercises you do not need to register in the hall. In addition, they are suitable for those who can not find time to improve their physical fitness.
What is isometric, static exercises?
Trying to lift the impossible, trying to execute a movement, in the end, the exercise turns from dynamic into static. In this effort aimed at, for example, to move the cabinet or, strange as it may sound, the wall, cover not one group of muscles, but the whole body as a whole. The most interesting thing is that yoga practice such exercises and includes the latter in so-called power yoga .
What do isometric exercises do?
First and foremost, it is important to note that such trainings have a significant positive effect on the athlete's strengths. In addition, exercises help develop tendons and incredible strength. For example, there is no need to go far - Iron Samson or Alexander Zass, surprising, and at times shocking his heroic strength. He performed in the circus, and his main number was raising a horse on his back. This is what isometric exercises mean.
Recommendations for implementation
Before embarking on hard workouts, do not forget to warm up your muscles. Having made the stretching, especially pay attention to those muscle groups, which are planned for the greatest load.
When starting isometric exercises, it is important to perform them on inspiration. Do not jerk at all. The maximum effort should not exceed 3 seconds, and on the exercise itself it is recommended to allocate not more than 6 seconds.
If we talk about the duration of the whole workout, it does not exceed 10-20 minutes.
Complex isometric exercises for the back
- Legs shoulder width apart. Smoothly, slowly, we inhale our hands up. We exhale, dropping our arms and bending our backs.
- Standing take a deep breath and lift our shoulders, letting go of the exhalation.
- Comfortably sit down. We prop up the head with the hand in such a way that the right palm slightly presses on the right cheek. Frozen in this position for 5 seconds. Repeat the exercise for the other side.
- We get up, raise the right straightened arm first forward, then back. All this is done 5 times. Repeat for the other hand.
- Standing the right hand is placed behind the head in such a way that the elbow "looked" upwards. We pull it together with the left hand. For each side, repeat the exercise 3 times.
- We lay down on the belly, hands lay behind the head. We try to bend as much as possible in the lower back, lifting our shoulders and legs.
- Position, as in the previous paragraph, the body is pressed to the floor. We try to bend over, feeling the tension in the muscles of the back due to the raising of the legs.
Isometric exercises for the press
- We stand or comfortably sit on a chair. Put your hands on your waist. Next, we twist at an angle in one direction, in the other.
- We sit down at the table. Brushes of hands put on the edge of the surface. Lightly press on it, cutting the abdominal muscles.
- Sit down on the floor, hands at the back. We focus on them. Legs bend slightly in the knees. We raise them and try to keep the canopy as long as possible.
- We lay down on the floor, bend our knees. Hand put the head. We make twisting, similar to that described in the first paragraph.
- Lying on the floor repeat twisting, but with the legs should be straight.