In one of my articles, I promised to write about isometric gymnastics exercises, and I keep my promise. Do you know what isometric gymnastics is? I think the majority will answer “no”. But in vain. This gymnastics (also often called static gymnastics) is an excellent way to strengthen your muscles in modern conditions of haste and lack of time.
If yoga and aerobics, for example, can be done in a certain place so that no one and nothing interferes, then you can do isometric gymnastics exercises at any time, anywhere, even in transport, in a crowd of people, while saving face. Intrigued?
How about this: it only takes 5-10 minutes to do isometric gymnastics a day, and each exercise is performed for only half a minute, a maximum of a minute. And lastly: the results from exercise (muscle strength and elasticity) last much longer than from other exercises.
I think it's time to start. The purpose of static exercise is to tense the muscles and tendons, and not to stretch them, as with conventional exercise or when lifting weights during dynamic exercises. The advantage of such gymnastics is that you can soon forget about pain in the joints and spine, stretch the muscles that are stiff from sedentary work, and at the same time save a lot of time. There are no cons at all. More precisely, there is one: if you do too many isometric exercises without preparation and do them incorrectly, your blood pressure may rise slightly. But we don’t set records, forget about the fixed idea “the more, the better.”
Benefits of Physical Activity
During physical activity, endorphins are naturally released, which leads to increased mood, self-confidence and decreased anxiety.
Along with factors such as nutrition, sleep patterns and weather outside, sports training also causes a number of chemical reactions that have a positive effect on health. Regular exercise helps strengthen heart muscle and bone density, improve joint mobility, cognitive function and mood, increase metabolic function, increase muscle mass, tone and strength. The list goes on and on, but in times of general panic, one of the greatest benefits of physical activity is its ability to distract and provide positive emotions.
Less than 30 days
We all want to be healthy and happy. If you are in good shape and your muscles are toned, you will feel much better and vital energy will fill you, and if necessary, you will be able to protect yourself and your loved ones. But modern people are often under time pressure and do not always have time to visit the gym and train for many hours. Isometric exercises are suitable for home use, take very little time and the effect is immediate. In this article you will learn how to become an order of magnitude stronger than you are now in 10 minutes a day.
Isometric exercises are exercises in which your body is tense for several seconds. These are static exercises during which you do not make movements, but your muscles contract as a result of counteracting the resistance of some object, and you fix this position for some time.
These exercises were used in his training by Alexander Ivanovich Zass (known to many as Iron Samson or simply Samson), who was awarded the title “The Strongest Man on Earth.” Samson, weighing no more than 75 kilograms, could lift a horse. During his circus career, he carried two lions on stage at once in a special yoke. This man with amazing strength became the founder of isometric exercises.
Benefits of isometric exercises:
Save time. During an hour-long gym workout, you spend a lot of time resting between sets and between exercises. As a result, the total time your muscles actually “work” is significantly less than the training time. In the case of isometric exercises, you achieve the same muscle “work” time with a shorter workout.
Availability. To strengthen your body with isometric exercises, all you need is desire and a chain (a thick towel or something else that you cannot tear with your hands).
Fast recovery. After a full workout in the gym, you need 24-48 hours for full recovery. In some cases, it will take even longer for muscle pain to subside. With isometric exercises, muscle tissue is not damaged as much: you can train regularly and progress quickly.
I remind you that before doing any physical exercise, you need to warm up to avoid injury. Don't forget about it!
Exercises:
Exercise 1: Plank
The most popular isometric exercise. It will help strengthen your core and shoulder muscles. It is no coincidence that the plank comes first on this list: if you have five free minutes and a couple of free square meters on the floor, be sure to do this exercise, and you will feel all its benefits very soon. There are a huge number of variations for performing this exercise; in this article we will consider only three types of planks: on straight arms, on the elbows and a side plank.
For a straight-arm plank, you need to take a prone position so that your body forms a straight line from your heels to the top of your head. Don't bend over and try to hold this position for as long as possible. Over time, increase the duration of the exercise.
The elbow plank is performed in the same way, only your forearms will serve as support for you.
For a side plank, you need to lie on your side, then rise up on one hand and lean on it (or forearm). Raise your pelvis so that your body forms a straight line.
For maximum effectiveness, combine different variations of the exercise. You can do one approach to the limit or several approaches - whichever you prefer.
Exercise 2
Take your towel by both ends and pull it out at chest level. Try to stretch the towel. Your maximum effort will only last a matter of seconds, but that's enough. Rest a little and make another attempt to rip your towel. This is a great workout for the latissimus dorsi muscles.
Exercise 3
The towel should be behind your back. This time you will try to break it by moving your hands forward. A few seconds of extreme effort, and then a new approach. The exercise targets the pectoral muscles and triceps.
Exercise 4
You don't even need a towel for this. Elbows to the sides, hands at chest level. Put your palms together. Start squeezing them, as if trying to move one hand with the other. This exercise will make your arms stronger.
Exercise 5
Stand on the middle of your towel with your feet. It is very important that both ends are the same length. Grab the edges and straighten up. Press your elbows towards your body. Try pulling the ends of the towel towards your chest. This will make your biceps stronger. For maximum effect, try to do this movement in isolation, without using other muscles.
Exercise 6
Stand in the doorway. Place your arms straight up. Without bending your arms, apply pressure to the top of the opening.
Bonus! If you cannot spare even five to ten minutes for home exercises, you can do them right at your workplace, at the institute, or anywhere else.
Exercise 7
It can be done during a lecture. Grab the seat and try to lift it. Unless you're Baron Munchausen, you won't be able to lift the seat you're sitting on, but your muscles will get the workout they need. Mainly biceps and trapezius.
Exercise 8
We also perform it while sitting. You should try to spread your legs, but at the same time use your hands to prevent this. This self-resistance exercise will strengthen your biceps, shoulders, and thighs.
If you wish, you can come up with a huge number of similar exercises yourself, following the same principles of isometric training.
Principles of successful training:
Regularity. As mentioned above, isometric exercises do not require a huge amount of time to restore muscle tissue. Make it a habit to exercise regularly and avoid frequent skipping. Decide right now how many times a week you are going to do isometric exercises and stick to that plan. Start keeping a training diary or create a checklist in which you will mark the days when you completed a set of exercises.
Motivation. Determine why you are going to do these exercises. Without a clear understanding of your goals, you will not be able to achieve them. If the plank in the morning is a punishment for you, and not a step to a better self, then the effect of isometric exercises will be weak. On the contrary, if you are motivated, the results and positive effects from training will not take long to arrive. Imagine yourself after a month (year) of doing the exercises. This is an improved version of you. Become her.
Technique and quality of execution. Make sure you do the exercises correctly. It is best to perform them in front of a mirror, at least at first. Then you will see all the shortcomings of your exercise and will be able to correct them. Incorrect technique can lead to injury, so be sure to pay attention to this.
Breath. All isometric exercises are performed while inhaling. You take a deep breath, then your utmost effort comes, and then you exhale. Pay close attention to your breathing, this is also of great importance.
Nutrition. The destruction of muscle tissue during isometric exercises is not as intense, but it still occurs. Add more protein foods to your diet and start eating healthy. Your body will thank you.
Mode. Just like nutrition, this is a universal, but very significant principle. Follow the correct daily routine and be sure to get enough sleep.
If you already have experience training with isometric exercises, write in the comments! Share exercises and results. Tell us about your experience, the positive effects and the impact of isometric exercises and sports in general on your life. Perhaps your story will motivate someone to start training and become better.
These exercises will tone your business in a short time, you will become more energetic and stronger. Your efficiency will increase and you will feel much better.
And in our Library you can read a review of the book by Shri B.K.S. Iyengar's "Tree of Yoga". From our review you will learn what yoga really is, and how to improve your health and improve brain function with the help of yogic exercises.
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INSIDE OUT
Two years of daily five-hour training and regular performances have borne fruit. Varvara Gordeeva’s performances are becoming more and more difficult, the number of fans is growing, the girl is being invited to filming and competitions. Despite her growing popularity, there is not a bit of stardom in the young artist.
She enjoys meeting with kids at fan meetings, teaching her fans how to do the “Window”, “Cockroach”, “Rag” and turn “topsy-turvy” - this is what the athlete calls complex acrobatic elements.
“We have grandiose plans,” Varya’s mother shares.
– We want to combine “rubber” with balancing act – a genre where the emphasis is on strength training. We’ve been strengthening our backs for six months now and trying to dive deeper into training. Next year we want to take part in the international circus art competition “Golden Elephant” at the Nikulin Circus. A successful performance there can open the way further - to the festival in Monte Carlo, where the best artists from all over the world perform. We will prepare a performance that will surprise everyone! “Junior sports are receiving support from the authorities, new sports complexes, recreational centers, swimming pools are opening, training seminars are being held for coaching staff in the region,” says the Minister of Physical Culture and Sports of the Moscow Region, Roman Teryushkov. – Children’s sports have become more accessible, thanks to this there are talented juniors who want to make sports their profession.
Necessary equipment for home workouts
For home workouts, you need dumbbells, a mat and a horizontal bar, which are installed in the doorway. It will take less money to purchase all these things than to purchase a gym membership. The advantages of home workouts are not only their effectiveness, but also enormous savings. The program includes several types of simple and well-known exercises. The complex consists of sets and approaches.
The main advantage of all classes is that they do not require any exercise equipment or sports equipment, so you can easily do them at home.
Self-control exercises
By practicing the “ Simmans technique ” together with his partner, a man will learn how to get rid of premature ejaculation without drugs. The training is carried out as follows :
- Three times in a row a man brings himself to orgasm with a dry hand for 15 minutes. But ejaculation should end the exercise after a specified period of time.
- The same exercise is repeated only with lubricant applied to the hand. For a quarter of an hour, the man maintains an erection, preventing rapid ejaculation.
- At the third stage, the first point is repeated by the partner. In 15 minutes, with a dry hand, she must bring the man to orgasm three times, which ends the whole process.
- The partner repeats point 2, applying lubricant to her hand or replacing the second point with a blowjob.
- The partner takes the position of a rider (on top, while the partner lies on his back) and earlier ejaculation is not allowed by interrupting movements when arousal increases.
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Kegel exercises
American gynecologist Kegel initially developed a technique for women; he wanted to find a way to deal with urinary incontinence. It is based on the practices of oriental medicine.
By helping to train the pelvic floor muscles, the exercises relieved the fair sex of delicate problems. Later, the doctor noticed that these women began to feel sexual intimacy more clearly: at the same time they were treated for frigidity.
Having applied the method of training the pubococcygeus muscle to men, experts noticed that its positive effect not only eliminates rapid ejaculation, but also cures prostatitis within a few months of constant exercise.
Gymnastics is especially useful for men leading a sedentary lifestyle: programmers, drivers, office managers.
