Statodynamic exercises hide great potential . Thanks to them, there is a great opportunity to work out certain muscle fibers, which usually do not receive enough attention during training.
Bodybuilding exercises help to monitor the figure and significantly adjust it. In them, the main advantage is the complete lack of relaxation for the muscles. The load is kept at the same level, and there should not be breaks here. The movements should not be performed to the end, because it is at this stage that muscle relaxation follows.
Start of classes
In such exercises, you need to pay special attention to the first days. Everything should be accurately calculated and a certain schedule should be followed. Nutrition is one of the main elements.
Most men and women easily manage to gain excess weight, although there are also people who do not at all give in to this influence of food. Without monitoring their own nutrition and not performing at least the simplest physical exercises, people gain excess weight quickly enough.
Adipose tissue, which forms bulges in the abdomen, does not look very aesthetically pleasing, because it makes the bodies of both men and women loose and unattractive.
Unhealthy food
Many people are sure that their diet is the right one, but more often it is not at all. People have no idea which foods will be useful and which are contraindicated by nutritionists and other doctors.
You should know that sweets, as well as fried and fatty foods are products with "empty calories." And products 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 to fat.
Therefore, you do not need to blame everything on exercises that do not help get rid of the fat layer. To begin with, you should make the right diet for yourself or ask for help from professionals.
Varieties of exercises
Today, there are three types of basic exercises:
- Static
- Statodynamic exercises.
- Dynamic.
A fairly popular activity today is bodybuilding. Training programs are available for every novice athlete. Consider the example of a hand expander :
- Statics - the expander is compressed and held for maximum time.
- Dynamics - the expander is compressed and unclenched until it is completely relaxed.
- Stato-dynamics is practically the same as the dynamics, only it is not necessary to fully expand the expander.
A set of exercises for runners
As you know, statodynamic exercises can be very different. For example, a special set of statodynamic exercises specifically for runners now comes first among many athletes.
- Standing with your toe on a hill, rise and fall below the horizontal (25 lifts per leg).
- On one leg, slow squats, incomplete rise (15 times on one leg).
- Lying position, legs bent at the knees and raised. It is necessary to raise the head, shoulders, upper body (60 seconds).
This small complex is ideal for beginner runners. It significantly increases the aerobic properties of fast muscles.
Special program
A hit of modernity among bodybuilders is statodynamic exercises.
Squats with a barbell at first glance seem not quite necessary, because not all muscles are affected. But this is not so at all. In fact, squats of this type affect a large number of muscle fibers.
Usually a person feels tired after 35 seconds after completion. In order to endure a little more time, you should take a little less weight. We must not forget that the pace is very slow in performing statodynamic exercises, so here, as never before, endurance is required. You should choose certain boundaries for yourself during the squat, so as not to cross the line and prevent muscle relaxation.
Professionals advise doing squats with a barbell in the form of super series. That is, about 40 seconds is an exercise, then rest the same time, and repeat all three times. This is followed by a 10-minute rest. All you need to do 4 super series.
These exercises help well with diseases, and also perfectly correct the figure.
Tips V. N. Seluyanova
Seluyanov considers statodynamic exercises to be the most important in sports.
Training for oxidative muscle fibers for him is the main technique. This is where statodynamic exercises are used. Victor Nikolaevich Seluyanov claims that this technique significantly improves the level of endurance of the body and helps to quickly form the desired figure with the presence of many muscles.
Even the simplest bodybuilding exercises can be replaced with a pair of sets a little more complicated. It will be much more effective to act on the muscles. Statodynamic exercises should be performed to pain.
Exercises for the abs
The well-known statodynamic exercises on the abdominal muscles are performed by athletes quite often. Sometimes not even everyone notices in them the statodynamics. The exercises below help women recover from childbirth, and men get rid of their “small” beer belly:
- Position - lying on your back, hands behind your head (do not cross fingers). With bended knees, you need to raise the upper body and try to keep it even. You need to raise to the maximum, and lower the body to five centimeters from the floor. Hands behind the head should be straight, and in no case should you connect your elbows.
- Hanging on the horizontal bar, you can train the lower press. In a level position, you need to raise your slightly bent legs. First, you should clearly perform the lifts 90 degrees, and then try to raise your legs higher. Here not only the abdominal muscles, but also others take part.
- Again lying position, arms extended along the floor, palms down. Legs are bent and raised 90 degrees. Feet should be raised so that the feet are constantly above the pelvis and not moved anywhere. Hands can not be taken off the floor.
- Position - lying on the floor, legs bent at the knees and clearly raised 90 degrees, socks extended. Fingers can be attached at the back of the head and gradually raise the upper body. As you inhale, there is a rise, and when you touch your knees with your head, you need to exhale quickly. In a tense position, you should stay from two to five seconds. You can simplify the exercise with a bench, chair and so on. Feet can be kept not on weight, but laid on the surface, but 90 degrees in any case should be maintained.
The main load here goes only to the muscles of the press, pain in the other muscles should not be felt. Regular exercises every day contribute not only to improving their own appearance, but also significantly improve the health of the spine for the better.
Transverse muscles
The starting position is constant: you need to lie on your back, always on a flat surface.
- It is necessary to inhale as deeply as possible, and then exhale sharply and, with efforts, draw in the anterior abdominal wall. It will not be easy to do this, but over time you will master it.
- Inhale and relax, push your stomach forward as much as possible.
This complex is recommended to be repeated about 10 times a day. It is great for restoring breathing after basic exercises. Statodynamic exercises on the press, and especially on its transverse muscles, are performed very carefully.
Features of the abdominal muscles
Most professional athletes can easily say that the abdominal muscles do not require strong efforts. Multiple repetitions of simple exercises are best replaced with a pair of more complex ones. They really will bring more benefits, and will take much less time. The most important thing in this matter is to make the right diet and choose the most suitable system of exercises for yourself. Be sure to have the optimal number of repetitions. Following all the rules, you can get a result that will be amazing for everyone.
Statodynamic training for the lazy
Throwing out your own home exercise bike, you should not start playing sports for good. There is also a bodybuilding training program will not be superfluous.
To get rid of any simulator just because it takes too much effort is not necessary. After all, you can reduce the load and gradually add it, but here you need to regularly engage. To begin with, it is worth raising the level of endurance, and for the most lazy it will be quite difficult.
You can perform the simplest exercises, where only raising the limbs is required, and so on. They are most often used for the most common warm-up, but after this, the basic exercises follow.
A candidate of biological sciences by the name of Viktor Nikolaevich Seluyanov also developed such a technique, which is intended for beginners. It involves barbell squats, as described above. But here the execution time is significantly reduced. There should be two super series, and the exercise and rest time is 25 seconds. For beginners in the sports field, this option will be optimal.
In just three weeks of such classes you can achieve a decent result. Endurance will increase, and the desire to ride a bicycle will come by itself.
Such exercises at first glance seem the simplest. But when a person begins to execute them, he instantly feels significant pain in the muscles. It is such an effect that should be present in absolutely all statodynamic exercises.