Statics for women's weight loss and men's strength development. The best static exercises for the press Static exercises for the press which muscles

Do you dream of a toned belly without fat deposits? Do you stubbornly perform endless twisting and leg raises, but the results are not encouraging? We propose to revise the training program, adding something new to it: static exercises for the press.

Statics: features

Static exercises are workouts designed in such a way that the target muscles contract without moving them. In other words, the muscles actively work, keeping the body in a stationary position.

Such exercises for working out the press are successfully used in training programs aimed at losing weight.

Undoubtedly, dynamic exercises (including the familiar twists) are effective and worth doing. However, in order to diversify the training process, to give the muscles an unusual load, static exercises are good.

Benefits of Static Abs Exercises

For training, it is not necessary to go to the gym, where there is special equipment. It can be successfully performed at home.
The lesson will take little time, while creating the maximum load on the abdominal muscles, accustomed to standard twists.
After classes, you will not feel tired, because during the exercises you will not expend energy on performing the movement, but will concentrate on the work of the abdominal muscles.
Having got used to the new load, if you wish, you can combine the performance of static exercises with other activities, for example, watching TV or reading books.
Static gymnastics is especially recommended for people with health problems that limit the ability to perform a number of dynamic exercises. For example, some types of twists create a strong load on the spine. Static exercises in this regard are safer.

Surprise your abs: effective static exercises

Consider the most effective exercises for the press, performed in static.

plank

Get into a position on all fours, resting on the floor with your palms or forearms (this is different variants same exercise, use both, changing them from time to time to avoid muscle habituation). Spread your arms at a comfortable distance, approximately shoulder width apart. The palms are facing forward. The legs rest on the floor with the toes of the feet and are also separated to the width of the shoulders.

Important: the body should be a straight line and resemble an elongated string - this is the main condition for the correct execution of the bar. Do not sag down and do not arch up, this will reduce the effectiveness of the exercise and put unnecessary strain on the back.

It is required to "hang" in this position for at least 20-30 seconds. Gradually add time, ideally up to 5 minutes.

When it becomes easy to hold out in this position for several minutes, move on to more complex plank options.

Plank on the side with support on the elbow

Lie on your side, rest your elbow on the floor. Raise the body up so that the top of the supporting arm and shoulders go in one line. The body should not sag down, the stomach is tense. Try to hold this for 30 seconds and do the same on the other side.

A variation of the exercise is a side plank with support on an outstretched arm. It is done in a similar way.

One-leg plank

Take a position, as for a classic plank on the elbows. Having fixed, tear off one leg from the floor, pull the sock towards you. Remember to keep your body straight! Hold this position for as long as possible and switch legs.

Locked leg lift

The exercise perfectly works out the press with an emphasis on the lower part. Lie on your back, fix your hands behind a slightly raised head. Raise your outstretched legs about 20-30 cm from the floor (an angle of 45 degrees. Hold on in this position for as long as your physical form allows.

This exercise loads the lower back, so it is not recommended for people who have problems with the health of the spine.

Case lifts with fixation

Take a position lying on your back with your arms extended along the body. Raise the body up until the angle between the floor and the body is approximately 45 degrees. The arms are straight and looking forward. Stay in this position for as long as your physical condition allows.

A more complicated way to perform: lifting the shoulder blades off the floor with the legs raised up at an angle of 90 degrees. followed by fixation. Hands are behind the head.

As your abs get stronger, make the exercise harder by using the following options:

Lying on your back, simultaneously tear your shoulder blades off the floor, slightly raising your body (lower back pressed) and straight legs. Lock in this position for up to 30 seconds. The arms are straightened and raised above the floor.
From a supine position, simultaneously raise straight legs (socks pointing up) and the upper part of the body (up to an angle of 45 °) with support on the hands behind. Lock in. Help yourself with your hands as little as possible, concentrating on the work of the abdominal muscles.
In the prone position, lift the shoulder blades and, straining the press, fix. Raise one leg, pointing up the sock. Hands look forward. After holding on for 20-30 seconds, change your leg.

Use static exercises in training for the press, supplement them with standard twists, and the dream of a toned stomach will become a reality!

A flat stomach and well-defined cubes are the dream of many people. Some of them are prevented from achieving it by extra pounds, others by laziness and unwillingness to go to the gym, and the third by the inability to do it right. The results are obvious: a fairly small number of people over the age of 25 can boast of the beauty and relief of this part of the body. To correct such a deplorable situation, it's time to seriously take care of yourself: choose the most effective exercises for the press, draw up a training program and patiently go towards achieving your goal.

Before you rush headlong into the selection of programs and complexes for pumping the press, study the theoretical material and read the advice of experts. Useful recommendations will significantly increase the effectiveness of each workout and achieve results much faster.

Fat Elimination

Start by eliminating fat layers in the abdomen. Experts recommend moving on to abs workouts if the percentage of abdominal fat in the body is no more than 15%. The stage of getting rid of it lasts differently for everyone: from 2 weeks to 3 months (with obesity - up to six months).

Sit on .
The basis of training should be cardio: running, exercising, swimming, cycling.
Stick to principles healthy lifestyle life.
Write down the daily routine and strictly follow it.
Finally say goodbye to bad habits.
Learn to sleep.
Try not to be nervous.
Wraps, vacuum massage, slimming corset - any means will be good in this war.

Take responsibility for this step. If there is a lot of abdominal fat, even with daily exercise, no one will see the press behind the folds.

Programs and complexes

When drawing up a plan, consult with a specialist. The selected set of exercises should be included in the overall program with and training for other parts of the body. In this case, use both statics and dynamics (they will be discussed below).

Working out at home or buying a gym membership is a personal matter for everyone. Good results can be achieved everywhere. But let's be honest with each other. Abs strengthening exercises will be more effective if performed in the gym, and there are many reasons for this. This includes rich sports equipment, which provides more opportunities for full-fledged pumping, and the help of professional trainers.

Even at the preparation stage, carefully study the technique for performing each exercise. Results can only be achieved if done correctly. Otherwise, no effect will be seen in a month. And in the worst case, it is fraught with severe pain syndromes, especially for the back and spine.

Remember to warm up and cool down to avoid injury. The key to success is regularity. Watch your breath: the most hard part exercises should be on the exhale.

Intensity

Many mistakenly believe that if you perform 100 or even more repetitions of exercises daily, cubes will appear in a week. But muscles need to recover after exercise. If you don't give them rest, you won't get results. Acceptable schemes: 1/1 (training day - rest day), 1/2, 1/3. The number of repetitions and approaches increases gradually, as strength and endurance accumulate.

Do not try to do the exercises at the fastest pace. Each of them needs to be felt with all the muscles of the press. There will be no careful study - you will not see the result.

After training, a burning sensation should appear. This is fine. But there are also such signals that will report that you do not follow the technique of doing the exercises, or you have chosen them incorrectly, or ignored contraindications:

severe pain in the abdomen that does not go away within 2 weeks after the start of training;
back pain;
no results after a month.

And further…

Training is carried out 2 hours after eating, preferably in the morning.
Organize proper nutrition. Diet on this stage nothing anymore.
Involve sports nutrition.
Drink enough water.
Give 100% in every class. Training half-heartedly will not give an effect.

Contraindications

Infectious diseases;
increased body temperature;
recent transactions;
any problems with the musculoskeletal system;
ailments ( headache, increase in pressure);
pregnancy;
obesity of any stage.

If you have any health problems, it is better to consult with your doctor in advance about the possibility of such training. If there are no specific diseases, but there are doubts, approach the trainer with questions.

During menstruation, girls are not forbidden to exercise if the discharge is not too plentiful and there is no pain syndrome. But the intensity of exercise should be significantly reduced.

Kinds

In order to choose the right complex and draw up a program, you need to know what exercises for pumping the press are and which ones are right for you.

By gender difference

There are different opinions about this classification. Some believe that abdominal exercises cannot be divided into women's and men's. Each of them can be performed by representatives of any gender. Others still prefer to conditionally allocate such groups.

For example, for girls, they should be simpler, including stretching elements that also work on flexibility. Most women do not need cubes - they work out for the sake of a flat stomach and wasp waist. In this regard, they are recommended exercises with a fitball and dumbbells, a gluteal bridge, a classic plank, a bicycle, body lifts.

Men have more powerful and difficult options: weights, horizontal bars, bars, Roman chair, twists, side planks.

For physical training

There are basic exercises for the press. Without mastering them, it makes no sense to jump immediately to complex ones, since you can overtrain. They are quite simple in technique. Beginners should start with them, but professionals can also include them in their programs, as they are the basis for everything else. These are the usual lifting / lowering of the body and twisting from a prone position, scissors, a bicycle, classic version planks.

By load

There are regular exercises just for pumping the press. Most of those involved are familiar with them. And there are power, involving work with weight. They increase the volume of already pumped abdominal muscles. When the cubes begin to appear in men, they can be made more prominent with dumbbells, barbells and other equipment for weights. They can only be started by those who have enough high level preparation.

By intensity

Two types of exercises for the press must be included in the training program: static (isometric) and dynamic. When performing the first, the abdominal muscles will be in maximum tension, but not contracted, since there will be no movement. An example is a bar or a vacuum. With the second - on the contrary. Here, the pace, speed, amplitude, movements in space will force the muscles to actively contract. These are torso lifts, twisting, cycling.

Rating of the best

It is difficult to single out the most best exercises on the press. What works great for one person may not work at all for another. Everything here is too individual. And yet, experts single out ten basic, most effective ones.

(especially the side).
Roller exercises.
Bike.
Leg raises (in emphasis on the elbows, in the hang).
Twisting (classic, reverse, double, Russian twist, on a fitball, on a bench, in a simulator). They are also called crunches.
Raising / lowering the body from a prone position.
Rock climber (alpinist).
Scissors feet.
Fold.

press roller

According to surveys and the opinion of experts, these are the most effective exercises for the press, which must be present in the training program of those who want to pump up cubes or just lose weight in the abdomen. As a rule, each of them has several options for execution. Move from simple to complex.

Basic

This simple exercises for beginners to get started with. Suitable for those with a minimum level of physical fitness.

Exercise 1. Raising / lowering the body

Lie on your back on a flat surface. Press your lower back to the floor. Bend your knees. Cross your arms over your chest or close at the back of your head. As you exhale, slowly lift the body, stretching your chin to your chest. Lift your shoulder blades off the floor. The angle must be 45° or 60°. Lock in for a second. As you exhale, slowly lower yourself.

Options:

with raised legs (feet off the floor);
with legs thrown over a chair or bench;
on a Roman chair, on an inclined bench.

Exercise 2. Twisting / crunch

Lie on your back on a flat surface. Press your lower back to the floor. Bend your knees. Close hands at the back of the head. The elbows are maximally separated in different directions. As you exhale, slowly lift the body, stretching your chin to your chest. Lift your shoulder blades off the floor. To twist the body: with the right elbow, stretch to the left knee. It is not necessary to touch, the main thing is to feel the maximum tension. Lock in for a second. As you exhale, slowly lower. Roll to the other side.

Options: classic, reverse, double, side (oblique), diagonal, Russian twist, hanging, with legs raised, with weights, on a fitball, on, in a block simulator.

Exercise 3. Plank

Take a lying position, as if you are preparing to perform push-ups. Get down on your elbows. Place your hands on the floor with your palms down (or clench them into a fist) so that your elbows are approximately level with your shoulders. Straighten your legs. Rest your toes on the floor. If this stance is not performed correctly, cervical osteochondrosis may develop and back pain may begin. Using the emphasis on the elbows and socks, lift the entire body from the shoulder body to the legs. The body should be in a straight line. Fixate. Start timing. Nose breathing.

plank

Options: on straight arms, with a raised arm, with a raised leg, with a simultaneously raised arm and leg, with resistance, on a fitball, lateral, reverse, dolphin, with jumps, with push-ups, with knee flexion, with weights.

Exercise 4

Take a lying position, as if you are preparing to perform push-ups. Place your hands at shoulder level, palms down. Pull the body into a string. Look ahead, do not lower your head and look. As you exhale, pull one knee to your chest, lower yourself onto your toes. Lock in for a second. As you exhale, return the leg to its original position. Repeat for the second leg.

Options: in a half-jump with intense alternation of legs, in the air (without support on the toe), diagonal steps, upside down with support on the wall.

Exercise 5. Bicycle

Lie on your back on a flat surface. Press your lower back to the floor. Close hands at the back of the head. The elbows are maximally separated in different directions. Raise your shoulders. Bend your knees slightly. Lift your feet off the floor. The hips should form an angle of approximately 45° with the floor. Start imitating cycling, as if you are pedaling with your feet in the air. First, pull one knee in a circular rotation to the chest, bringing the opposite elbow closer to it, then straighten this leg and at the same time pull the second knee, bringing it closer to the other elbow. No jerky movements. Nose breathing.

For different muscles

For the lower press

These are the same exercises for the perfect press, which, if performed correctly, will give cubes. These include leg raises 90° with pulsation, with a fitball, in the hang, all types of twists, the captain's chair (in the dip machine), pulling the knees to the chest and the frog in the TRX loops, angle, complex plank variations.

Exercise 13

Turning to face the floor, place the feet and calves on the fitball. Emphasis on straightened arms, which with open palms rest on the floor. The body is maximally tense and stretched in one line. Tighten the press, on the exhale roll the ball to the hips. Lock in for a second. On inspiration, return to IP.

See more exercises for this part of the press.

For the top press

Exercises on the upper press are needed for relief and general pumping. Many will be surprised, but almost the entire base applies to them. In particular - all kinds of lifting / lowering the body and all types of twists, as well as classes on a Roman chair or an inclined bench.

Exercise 14

Lie on your back on a flat surface. Press your lower back to the floor. Raise your straightened arms up. Slightly tear them off and the head off the floor along with the legs. On exhalation, jerk both parts of the body together, at the upper point of contact, holding hands on the feet. As you inhale, straighten up, but do not touch the floor with your feet and head with hands until you have done the required number of repetitions.

For side press

Exercises on the lateral press, which make up the oblique muscles, form a slender silhouette of the figure and create a toned torso. These include tilts, side raises on a bench, twists on a horizontal bar, a lumberjack, a side plank, and even.

Exercise 15

Stand up straight. Straighten your back. Spread your legs shoulder width apart. Straightened arms with dumbbells are lowered along the body. Turn sideways to the right as far as possible. Shine the brushes together and bring the dumbbells over the right shoulder. As you exhale, turn to the left and lower your arms with dumbbells (without spreading them) to your left thigh. Movement is diagonal.

Exercises for the oblique muscles of the press are ignored by many, and then they do not understand why their results did not turn out the way they wanted.

With sports equipment

In the hall

Exercise 16

Attach the handle to the rope. Set the burden. Stand facing the simulator. Grasp the handle so that the palms are inward. Take a step back. Pull the handle towards you, bend your elbows, kneel. Pull the handle to the head, round the back. As you exhale, twist the body, tilting it forward and lowering your head almost to the floor. Lock in for a second. On inspiration, return to IP.

Exercise 17

Place yourself face down in the simulator so that the Achilles tendons are under the lower roller, and the groin is in the front. The body must be straight. Clasp your hands at the back of your head. As you exhale, tilt down. Don't bend your back. Lock in for a second. On inspiration, return to IP.

hyperextension

At home

Exercise 18

Take it in hand. Stand up straight. Straighten your back. Spread your legs shoulder width apart. bend over. Holding the projectile with both hands, lower it to the floor. Slowly and carefully roll forward until your legs straighten. Lock in for a second. Without taking your hands off the roller, roll it back. Straighten up.

Exercise 19

Wrap the legs in the calf area with a fitness rubber band. Lie on your back on a flat surface. Press your lower back and shoulders to the floor. Close hands at the back of the head. The elbows are maximally separated to the sides. As you exhale, tighten your abs and jerk your straightened legs up so that they form an angle of 90 ° with the floor and the rest of the body. Fixate. As you exhale, begin to spread your legs in different directions, without bending them and resisting the elastic band. On inspiration, return to IP.

Exercise 20

Lie on your back on a flat surface. Press your lower back to the floor. Bend your knees, lift your legs off the floor. Throw the expander on the feet, pull its edges with your hands, straightened and raised up in front of you. Raise your shins so they are parallel with the floor. As you exhale, try to throw your hands behind your head (without bending or releasing the expander), at the same time stretching your legs forward. On inspiration, return to IP.

Exercise 21

Stand up straight. Straighten your back. Spread your legs shoulder width apart. Place the bottom of the kettlebell on open palms. Raise it up to chest level. As you exhale, jerk your body to the left. The hips remain static. Fixate, inhale. On the next exhale, make a jerky turn to the other side.

Exercise 22

Rise on the uneven bars on outstretched arms. The body is straight. As you exhale, slowly raise your legs so that they are above the projectile. Fixate, inhale. On the next exhale, slowly spread them apart. Fixate. On inspiration, return to IP.

Despite the fact that dynamic exercises give relief to the external muscles, they are not able to work out the internal ones. What exercises are suitable for the internal abdominal muscles?

It has long been known that it is necessary to include static exercises for the press in the workout, which, together with dynamic ones, help to pump up strong cubes.

Let us consider in more detail the technique of their implementation.

Action

Static exercises help to create a load on certain muscle groups without moving the body. Static performed with different strengths gives different results. So, for example, done half-heartedly will help you reduce the volume in the waist and slightly tone the muscles. If you perform a set of exercises at full strength, then the so-called white muscle fibers are included in the work, as a result of which the muscles become stronger and more voluminous. Thus, the stronger the muscle tension during statics, the weaker the current blood is coming through the muscle. If you overdo it with loads, this can lead to a cessation of blood flow and serious problems in the cardiovascular system. A few more static features:

If you have problems with the heart or blood vessels, try not to make heavy loads when doing static exercises for the press;
Static + stretching is the perfect workout to keep your muscles in good shape. If you are striving for volume and relief, you should include dynamic exercises with weights in your workout;
Static exercises can be performed in the form of circuit training;
Performing isometric exercises does not require the use of special devices.

The video below details the technique for performing one of the static exercises for the press - the bar:

Execution technique

Warm up well before starting any workout. And even if static exercises do not require dynamic movements, it is still necessary to warm up the muscles in order to avoid sprains. Often, static exercises for the press are performed with their own weight. A striking example of this is. How long do you need to perform an exercise from statics? Having taken the desired position, stay in it until a burning sensation appears in the muscles, then stay in it for another 5-10 seconds and relax. Each exercise must be performed in 3-4 sets, making long pauses between them - about 2-4 minutes. At the end of a workout with static exercises for the press, it is recommended to perform muscle stretching or breathing exercises.

Static abdominal exercises are exercises for the abdomen and weight loss, in which the body remains motionless, but the muscles and ligaments still receive a tremendous load, regardless of who performs the exercise: a man or a woman.

Such exercises will help to bring the stomach in order. He needs to pay special attention, since this is one of the problem areas, especially for women. Statics helps not only tighten the skin and strengthen the abdominal muscles, but also remove flabbiness and cellulite bumps (in women), promotes weight loss.

The Benefits of Statistical Abs Workouts

Why do many athletes and not only choose only static exercises to correct the abdominal muscles?

The muscles and ligaments of the abdomen are strengthened and developed. All exercises are suitable for both men and women.
When doing statistical exercises muscles almost do not increase in volume, but their strength increases. Thus, attention is paid to the strength factor of the muscles, which is especially important for men. At the same time, active fat burning also takes place.
The workouts are simple and accessible. No expensive equipment or special equipment is required.
Statistical allow you to get the perfect body. Especially if they are combined with other tasks.
You can train without breaking away from the main activity: watching a movie, reading a book, cooking, working. Especially if you repeat some actions daily.
It takes little time: for one approach, a few minutes are enough.
Muscle endurance increases, willpower appears. Such exercises are also used for weight loss.

Who can and should do static for the abdomen?

First of all, this applies to those people who, due to their state of health, cannot do dynamic exercises. Basically, these are those whose ligaments and joints have suffered from injuries and diseases of the spine. The number of movements for them should be limited.

Classes are also suitable for people whose activities involve the absence physical activity: managers and office workers. Simple tasks can be done during working hours. The execution technique is very simple and helps to strengthen the abdominal muscles, normalizes blood flow, and serves as a good antidepressant.

Several features of static for the abdomen in men and women

When starting static exercises for the abdomen, it is important to know the features of such training in order to perform them correctly and not harm your health.

For patients with heart problems or vascular diseases, reduce the load. It is desirable that the training course is selected by a specialist. The same applies to those who are going to lose weight.
A good addition to statics are exercises that will help improve the flexibility of the body and the elasticity of the abdomen. If you want to regulate the volume of muscles and the relief of the body, you can connect dynamic exercises.
Statics are allowed to be performed in the form of circular training.
Static training can be done at home without the use of additional equipment or devices.
Depends on the load on the abdominal muscles achieved result. This is especially true for weight loss. To reduce in volume and improve muscle tone, it is enough to train at half strength. To make the abdominal muscles strong and voluminous will help training at full capacity.
During training, it is important not to overdo it with the load on the body. This can lead to problems with the heart and blood vessels, impaired blood flow.
Tasks can be selected depending on the experience of performing training, muscle strength.
After training the abdomen, it is better to perform muscle stretching exercises and breathing exercises.

The most popular static press exercises

4 most effective and popular static simple exercises for the press: their benefits, difficulties and the essence of the exercise.

Hanging legs

Benefits: One of the most effective static exercises. There are many variations of its execution, but the "law" is important for everyone: it's better when it's harder. When performing the exercise, the press is worked out completely, but the main attention is paid to the lower press.
Difficulties: It is very difficult for beginners to do it, because the stomach is pumped up much more slowly than the press is pumped up. If before that there was no frequent physical activity, then the pulse rises very quickly, which can adversely affect the health of people with increased blood pressure, elderly people unprepared for physical activity.
The essence of the exercise: To perform this static workout, you need to go to the horizontal bar and hang on it. Use a direct grip, tighten the stomach. Hands should be straight, shoulder width apart. In the starting position, the legs should be straight, you can slightly tilt them back. Having fixed this position, you need to inhale and hold your breath, begin to gradually raise your legs to an angle of 90 °. Having reached the desired angle, it is worth lingering in this position for a couple of seconds. After that, slowly and gradually return the legs to their original position. Repeat the exercise as many times as needed. Most often performed by men.

Twisting forward

Benefits: Works well on the upper part of the press. It can be performed in any position: lying on the floor, on a bench, or using a special simulator (you can do exercises with a greater load on it). The number of repetitions in this case is up to 15, approaches - up to 6.
Difficulties: It is forbidden to do to people who have lowered internal organs. This is due to the fact that the exercises are performed mainly in a sitting position, which can further exacerbate the situation.
Essence: Lie on the floor or other selected surface. Legs bent at the knees, feet on the floor. Hands are placed behind the ears, bent at the elbows. Inhaling air, the body comes off the floor and rises, while twisting occurs. At the highest point, stop for a few seconds and slowly lower to the starting position. If there is a desire to complicate the exercise, the legs should not be bent at the knees, but raised up. Twisting in this case is carried out only with raised legs. For greater stability, you can use. There are several twisting techniques: overhead with hands, double twist, oblique twist, side or reverse twist and other types. All of them promote weight loss.

Holding static tension in the abdomen

Advantages: There are many options for execution (both supported and unsupported). When performing statics, the deep abdominal muscles are involved, so weight loss occurs primarily in this zone.
Difficulties: A safety net is definitely needed if static balance exercises have never been done until the body gets used to the loads. Training will not give any effect and it will be difficult to perform if you do not adhere to proper breathing.

plank

Take an emphasis lying down, bend your arms at the elbows, rest against the floor. This position is maintained for 50-60 seconds.

This is only a small part of static exercises that will help bring the figure (especially in the abdomen) in order and contribute to a more fast weight loss. In order to achieve the desired result, both men and women need only timely perform at least a few of them. Properly selected tasks, correct execution and a little perseverance will very quickly help you get the figure of your dreams.

The article was checked and approved by Yulia Igorevna Mosalova, specialist in adaptive physical culture- cm.

No beginner will stand for a minute in one position without moving. The tension in the body, the burning sensation in the muscles is so strong that seconds seem like an eternity. If during a dynamic workout there are pauses for relaxation, when performing static exercises, the load only intensifies with every moment. Even deep muscles work passively, the whole body receives a load. With the same impact on white fibers, strength develops, the figure takes on sculptural forms.

Techniques are relevant for people with spinal problems, cardiovascular diseases, after sports injuries.

All yoga practices are built on a similar principle.
Before training, stretch the joints: rotate the neck, pelvis, limbs.

We perform the complex in a circle or perform 3-4 approaches separately, gradually increasing the number of times up to 10. We work every other day. If you alternate exercises, you can do it daily.

The main set of static exercises for weight loss and strength development

For chest muscles

We fold our hands in namaste.
Elbows are laid horizontally, shoulders are lowered.
We squeeze our palms to tremble in our hands.

We try to wring out from the surface not completely, but in half the amplitude.
frozen for a long time at the top.

for the back

We get down on our knees, resting our wrists on the floor.
We raise the left leg, symmetrically stretch the floor of the right limb.

After 50 seconds, change position.

For the press

Lie down on your back with arms outstretched below.
Raise the limbs up at an angle of 90.

Let's not move for a minute.

For hips

We lean on the back of the chair.
Move the leg back as high as possible for 50 seconds.
Duplicate for the other side.

For legs

We stand up to the wall.
With one foot, we press hard on a vertical surface.
Focusing on sensations in the thighs.

For buttocks, thighs, abdomen, lower back

Lie on the floor with bent knees.
We lift the lower limb vertically with the help of the gluteal, abdominal muscles, take it to the side.

For triceps

Hands in front of you, a belt is clamped in the palms.
We stretch it in opposite directions until you feel the strongest tension in the triceps bundle.

For biceps

We fix the end of the expander or rope with the foot to the floor, hold the other hand in front of the chest at an even angle, pull it.
We begin to relieve the load after 25 seconds, change limbs.

Moving the wall

Exercise for steel biceps:

we stand half a meter from the wall;
feet wider than shoulders, elbows bent as for push-ups;
We rest against the wall, trying to budge.

We make up to 10 attempts.

"Martin"

Static exercise for slimming legs and abdomen
Quads, abs, calves, back, hamstrings, glutes.

We lean on the left leg. The right knee is bent, the right toe is behind the left heel, hands on the chest.
We lean forward, stretch the right limb until a straight line is formed from the top of the head to the foot.

We stand 20 seconds. Copy the movements for the opposite side. After mastering the technique, you can work on a balancing board.

squat

Work: buttocks, thighs.

In a standing position, bend your knees, at the same time stretch your arms forward, take your pelvis back.
The hips are parallel to the floor, the knees do not look beyond the line of socks, we pull the head up. We imitate an attempt to sit on a chair.
We linger in the lower position.

Complication- perform a static exercise with dumbbells.

plank

- the ideal solution for losing weight with a chronic lack of time. Daily hovering above the floor 5 minutes a day, we work out the core muscles responsible for stabilizing the spine, we train the press:

lie down on your stomach;
we stand on the forearms, placing the elbow joints under the shoulder bones;
leaning on the palms and toes of the fingers, we raise the body above the floor. Having managed to hold out for 2 minutes, he moves on to a more complex technique.

side bridge

One of the many versions of the plank.

We go down to the left side, put the left elbow under the shoulder.
We tear off the body from the floor, stretch into a string, stretch our arm up.
We distribute the weight of the body between the top of the head and the lateral surface of the foot.
We stand the time (up to 2 minutes), turn over. We increase the pause.

sitap

Static exercise for slimming the abdomen, work: abdominal muscles, lower back, back.

We lay down on the mat with our backs, with our feet resting on the floor.
Stretch your arms horizontally, tear your head and shoulder blades off the floor, stretch forward until your chest touches your knees.
We feel the tension of the abdominal muscles.
With a raised body, we pause - 2 minutes.

Static hyperextension

We strengthen buttocks, back, align the spinal column.

We lie down face down, hands along the body, the gaze is directed forward.
On exhalation, we tear off the legs and chest from the plane.
We focus on the stomach.

We hold in an arc for 30 seconds.

Sumo stance

We train: inner thigh, abs, buttocks, lower legs.

We put the feet with toes outwards wider than the shoulders by 20 cm.
We cross the wrists at the back of the head.
We sit down on bent legs until the hips are parallel to the floor (2 minutes).

For greater effect, we rely on the fingers.

Chair against the wall

Hips, back, lower back, calf muscles.

stand with your back to the wall at a distance of 40 cm;
leaning on the surface, in the air we sit down on an imaginary chair;
arms down, pelvis and knees at a right angle.

Already in 20 seconds there will be a strong burning sensation in the muscles.

Take the leg back

We stand sideways to the wall at a distance of 60 cm, we rest with our hand.
Raise the leg as high as possible.
Keep the foot vertical.
It costs half a minute, feeling how the buttocks and abs contract, the lower leg tenses.

We choose the static exercises you like and for the optimal effect we perform them in a complex. For tightening, techniques for flexibility and plasticity are suitable.

"Cat"

An exercise to relieve tension from the muscles of the core.

We get on all fours with an emphasis on the palms.
While inhaling, raise your head up, arch your back, linger in a pause.

We perform at least 5 cycles. Initially freezes in one position for 30 seconds. With the build-up of physical potential, we increase the time.

At the end we perform V-stabilization

We sit on the floor with a straight back.
We tilt the body back until an angle between the floor and the spine is formed at 45 degrees.

We start with a minute, we bring it up to 5.

Don't forget to breathe properly: a quick inhalation through the nose alternates with a long exhalation.
Perform a set of static exercises at home for development and strength and for weight loss. The result will come in the form of honed body shapes and outstanding relief.