Statodynamic exercises: benefits and examples of training

Statodynamic exercises hide great potential. Thanks to them, there is an excellent opportunity to work out certain muscle fibers that usually do not receive enough attention during training.

Bodybuilding exercises help you monitor your figure and significantly correct it. Their main advantage is the complete lack of muscle relaxation. The load is kept at the same level, and there should be no breaks. The movements should not be performed completely, because it is at this stage that muscle relaxation follows.

Start of classes

In such exercises, you must pay special attention to the first days. Everything must be accurately calculated and a certain schedule must be adhered to. Nutrition is one of the main elements.

Most men and women easily gain excess weight, although there are also people who are not at all susceptible to this influence of food. Without watching their own diet and without doing at least the simplest physical exercises, people gain excess weight quite quickly.

Adipose tissue that forms bulges in the abdominal area does not look very aesthetically pleasing, because it makes the bodies of both men and women loose and unattractive.

The principle of static training on the human body

With stationary tension, even the deepest muscle fibers are included in the work, which during normal dynamic exercises may remain unused.

During statics, the body saturates the red muscle areas with blood, which directly affects fat burning. Due to the concentrated impact, not only muscle tissue is worked out, but also tendons. A targeted “attack” on a problem area of ​​the body is carried out throughout the entire execution of the element.

Unhealthy food

Many people are confident that their diet is correct, but most often this is not the case. People have no idea which foods will be healthy and which are contraindicated by nutritionists and other doctors.

You should know that sweets, as well as fried and fatty foods are foods with “empty calories”. And foods containing sugar should be eaten only after training, as they restore energy. These carbohydrates are also allowed to be consumed in the morning, and at any other time they will go exclusively into fat.

Therefore, there is no need to blame everything on exercises that do not help get rid of fat. First, you should create the right diet for yourself or ask professionals for help.

Types of exercises

Today there are three types of basic exercises:

1. Static.
2. Statodynamic exercises.
3. Dynamic.

Bodybuilding is a fairly popular activity today. Training programs are available for every beginning athlete. Let's look at the example of a hand expander:

• Statics - the expander is compressed and held for the maximum time.
• Dynamics - the expander compresses and unclenches until complete relaxation.
• Stato-dynamics is practically the same as dynamics, only you don’t need to open the expander all the way.

A set of exercises for runners

As you know, static-dynamic exercises can be very different. For example, a special set of statodynamic exercises specifically for runners is now in first place for many athletes.

1. Standing with your toes on a hill, rise and fall below the horizontal (25 lifts on one leg).
2. Slow squats on one leg, partial rise (15 times per leg).
3. Lying position, legs bent at the knees and raised. You need to raise your head, shoulders, and upper body (60 seconds).

This little facility is perfect for beginning runners. It significantly increases the aerobic properties of fast-twitch muscles.

Advantages of static dynamics

Statodynamic exercises can be performed to grow the muscles of the chest, shoulders, legs, arms and even the abs. There are many advantages of power static dynamics, and experts highlight the following among them:

• The production of growth hormones and testosterone due to static dynamics training helps improve overall physical fitness.
• Many exercises can be performed without additional equipment.
• There is no need to work with heavy weights, which poses a risk of injury.
• Regular static-dynamic training helps speed up the body's production of hormones.
• Statodynamics does not pump fast fibers, but the training stimulates muscle growth by changing the usual loads on the muscles.
• Statodynamics improves blood circulation by stimulating anabolic synthesis in cells.
• With the help of such training, it is possible to maintain normal cholesterol.
• Strength endurance of muscles increases.

Statodynamics is useful for bodybuilders, skiers, runners and many other athletes, but a lot depends on their initial goals. In addition, even people with cardiovascular diseases, hemorrhoids and hernias can perform exercises in this mode. If your blood pressure is high, static-dynamic training is not suitable, or you need to exercise carefully, listening to the body.

Special program

A hit of our time among bodybuilders are static-dynamic exercises.

At first glance, squats with a barbell do not seem entirely necessary, because they do not affect all muscles. But this is not at all true. In fact, this type of squat works a large number of muscle fibers.

Typically a person feels tired within 35 seconds of doing it. In order to endure a little longer, you should take a little less weight. We must not forget that the pace is very slow when performing static-dynamic exercises, so here, more than ever, endurance will be required. You should set certain boundaries for yourself while squatting so as not to cross the line and prevent your muscles from relaxing.

Professionals advise performing squats with a barbell in the form of super series. That is, the exercise lasts about 40 seconds, then rest for the same time, and repeat all this three times. This is followed by a 10-minute rest. In total you need to make 4 super series.

These exercises help well with illnesses and also perfectly correct the figure.

Basic principles

All exercises can be divided into three large groups:

• dynamic (performed with full range of motion);
• static (muscles tense at one point without moving in amplitude);
• static-dynamic (performed with a partial range of motion).

Let's take a closer look at the last group. The principle of static-dynamic training is to perform exercises with a weight of 30-40% of the one-time maximum with an incomplete range of motion for 30-40 seconds. Thanks to this, the muscles are in permanent tension, and by the end of the exercise a very strong burning sensation appears, which signals that you have achieved the desired result. Then about 30 sec. you rest and do the next set. On average, you need to do 3 sets of 30 seconds with a rest interval of 30 seconds.

Next, rest for 8-10 minutes and move on to the next exercise on the target muscle group according to the same principle. Such series should be carried out from 3 to 10 for each muscle group. It all depends on your level of physical fitness.

Advice from V. N. Seluyanov

Seluyanov considers static-dynamic exercises to be the most important in playing sports.

Training oxidative muscle fibers is the main technique for him. This is where static dynamics exercises are used. Viktor Nikolaevich Seluyanov claims that this technique significantly improves the level of endurance of the body and helps to quickly form the desired figure with many muscles.

Even the simplest bodybuilding exercises can be replaced with a couple of slightly more complex sets. This will be much more effective on the muscles. Statodynamic exercises should be performed until it hurts.

Indications for use

Training with exclusively static load on the muscles can be used as a prevention of diseases of the musculoskeletal system or for the purpose of body correction.

Isometric exercises are indicated for use in the following cases:

• combating excess body weight;
• prevention or therapy of diseases of the musculoskeletal system, which are carried out with the help of physical therapy;
• improvement of coordination of movements and development of the vestibular apparatus;
• rehabilitation and restoration of muscles, joints, connective and bone tissue after previous injuries or surgical operations;
• engaging in other sports that require the development of additional muscle endurance (boxing, weightlifting and athletics, swimming, cycling, kickboxing, mixed martial arts, Greco-Roman wrestling);
• improvement of metabolic processes in the body;
• prevention of thrombosis in large main vessels, stagnation of blood and lymphatic fluid;
• development of the muscles of the arms, back, buttocks, chest, legs in order to create their aesthetic appeal.

Static exercises are a general training complex that can be used to prevent age-related changes in the body's muscular system. Regular use of isometric loads helps prevent the occurrence of muscle sagging, the formation of a dense layer of subcutaneous fatty tissue, and salt deposits in the spine, joints of the upper and lower extremities.

Exercises for the abs

The well-known static-dynamic exercises for the abdominal muscles are performed by athletes quite often. Sometimes not everyone even notices the statistical dynamics in them. The exercises below help women recover after childbirth and help men get rid of a “little” beer belly:

1. Position: lying on your back, hands behind your head (do not cross your fingers). With your knees bent, you need to lift your upper body and try to keep it straighter. You need to lift to the maximum, and lower your body to five centimeters from the floor. Your arms should be straight behind your head, and under no circumstances should your elbows be joined.
2. Hanging on the horizontal bar, you can train your lower abs. In a level position, you need to raise your legs slightly bent. First, you should clearly perform 90-degree lifts, and then try to raise your legs higher. Not only the abdominal muscles take part here, but also others.
3. Again, lie down, arms extended along the floor, palms down. Legs are bent and raised 90 degrees. The legs need to be raised so that the feet are constantly above the pelvis and do not move anywhere. You cannot lift your hands off the floor.
4. Position - lying on the floor, legs bent at the knees and clearly raised 90 degrees, toes extended. You can clasp your fingers at the back of your head and gradually lift your upper body. As you inhale, you rise, and when your head touches your knees, you need to exhale quickly. You should remain in a tense position for two to five seconds. You can simplify the exercise by using a bench, chair, and so on. The legs can be held not suspended, but placed on the surface, but 90 degrees must be maintained in any case.

The main load here goes only to the abdominal muscles; pain in the other muscles should not be felt. Regular daily exercise will not only improve your appearance, but will also significantly change the health of your spine for the better.

Squats

• For example, if you can squat once with a weight of 100 kg, then 30-40% means 30-40 kg is your working weight.
• We do a squat to an angle of 90 degrees with the floor, and then rise by 15-20 degrees and again lower ourselves to a horizontal position.
• We perform these squats slowly and under control for 30-40 seconds, then rest for 30 seconds.

Transverse muscles

The starting position is constant: you need to lie on your back, always on a flat surface.

1. You need to inhale as deeply as possible, and then exhale sharply and, with effort, retract the anterior abdominal wall. This will not be easy to do, but over time you will get the hang of it.
2. Inhale and relax, push your stomach forward as much as possible.

It is recommended to repeat this complex about 10 times a day. It is great for restoring breathing after basic exercise. Statodynamic exercises for the abs, and especially for the transverse muscles, are performed very carefully.

When to expect an effect

The first result obtained from performing static exercises can be expected no earlier than after 3 months of regular training. At the same time, the athlete must eat well, have proper rest and perform all isometric loads correctly.

After 6 months of constant performance of static exercises, you can increase the duration of holding the body in a fixed position to 1 minute. and more.

Static exercises are an effective and simple way to develop physical strength, improve muscle definition and endurance.

This is a universal training complex that does not require visiting the gym or using sports equipment. All isometric exercises are performed at home.

To do this, you will need a hard and flat floor surface, sportswear and a fitness mat. Before using static loads, it is recommended to visit a therapist and undergo a comprehensive examination of the whole body.

Features of the abdominal muscles

Most professional athletes can easily say that the abdominal muscles do not require much effort. It is best to replace multiple repetitions of simple exercises with a couple of more complex ones. They will really bring more benefits, and take much less time. The most important thing in this matter is to create the right diet and choose the most suitable exercise system for yourself. The optimal number of repetitions must be present. By following all the rules, you can get a result that will be surprising for everyone.

Statodynamic training for the lazy

Having thrown out your own home exercise bike, you shouldn’t stop playing sports for good. Here, too, bodybuilding training programs will not be superfluous.

There is no need to get rid of a piece of equipment just because it requires too much effort. After all, you can reduce the load and gradually increase it, but here you need to exercise regularly. To begin with, you need to increase the level of endurance, but for the laziest it will be quite difficult.

You can perform the simplest exercises, which only require lifting your limbs, and so on. They are most often used for the most common warm-up, but after this the main exercises follow.

A candidate of biological sciences named Viktor Nikolaevich Seluyanov has also developed a technique that is intended for beginners. It involves squats with a barbell, as described above. But here the execution time is significantly reduced. There should be two super series in total, and the time of exercise and rest is 25 seconds. For beginners in the sports field, this option will be optimal.

In just three weeks of such training you can achieve a decent result. Endurance will increase, and the desire to ride a bike will come naturally.

At first glance, such exercises seem to be the simplest. But when a person begins to perform them, he instantly feels significant muscle pain. It is precisely this effect that should be present in absolutely all static-dynamic exercises.

Essence and basic principles

Static exercises are a new direction in the training process, which allows you to pump up muscles of all groups, get rid of excess body weight and develop good endurance. A distinctive feature of isometric exercise is that to play sports, the athlete does not need to visit the gym or use barbells, dumbbells and other equipment.

The table below lists the basic principles of performing static exercises:

Static exercises require regular performance without skipping workouts.

This is a complex of isometric loads that are aimed at specific areas of the muscular system. By following the above principles, you can achieve an athletic physique on your own without the help of instructors and fitness trainers.