Static exercise for the development of muscle mass

Static exercise is an exercise, in which the entire load is applied to the muscles, and the body and limbs of the person remain immobile. It is necessary to perform such exercises for all groups of muscle fibers, this will help increase muscle mass.

Static exercise can be recommended to people who have inflammation of the joints, and those who have recently had surgery. In addition, this gymnastics allows you to maintain a shape with a prolonged lack of access to exercise equipment and sports equipment.

Processes occurring in the muscles during static work

If you are not working at full strength during the static exercise, then red muscle fibers are involved , which very quickly replace the body fat tissue. Therefore, a static exercise, among other things, will help you lose weight.

If you perform the exercise with full force, then white fibers of the muscles are involved. Such gymnastics promotes the development of muscle mass and its increase in volume.

Correct execution of static exercises

First of all, before you start to perform static exercises, you need to thoroughly warm up. Power static exercises, as a rule, are performed using the mass of your own body. To develop red muscle fibers, you should perform power asanas or exercises of static gymnastics.

Take the necessary position of the body and stay in it until the characteristic burning sensation appears in the muscles. A few seconds after it occurs, the exercise should be completed. Breathing should be rhythmic. You can perform such an exercise in several approaches with breaks per minute. Exercises for the development of red muscle fibers are performed half-heartedly.

For the development of white muscle fibers, a static exercise with external insuperable resistance is best suited. For example, try to "move" the wall, putting maximum effort. The maximum voltage should not exceed 15 seconds. During such approaches, breathing should be rhythmic. It is necessary to execute 5-10 approaches with breaks in two-four minutes.

Features and contraindications for static exercises

Static exercises for the buttocks are convenient because they do not require special equipment for their execution. Only your desire is enough. It is worth noting that with various diseases of the cardiovascular system, exercises that require strong stress are prohibited. If there are no contraindications, then such a gymnastics will help you develop muscle mass.

It is recommended to combine static gymnastics with the stretching of those muscles, which account for the load. This training is ideal for maintaining the figure in excellent condition with constant traveling and business trips.

Examples of static exercises

1. Pick up small dumbbells and sit down, but not completely, but about two-thirds. Hold this position for a few seconds. When performing this exercise, leg muscles are involved in static work . You are immobile, but there is tension in the muscles.

2. From the stop lying down, press from floor to half and stay in this position for a few seconds. In this case, static work falls on the muscles of the hands and body.