Have you ever wondered why bodybuilders often have low stamina, and Olympian marathon runners can not boast of relief muscles?
Why do the masters of yoga have the most graceful figures, and the undisputed Jackie Chan is still the undisputed champion in the art of owning his own body in world cinema?
In this article we will look at 9 static exercises for slimming legs, thighs and riding breeches. They will contribute to weight loss and the development of muscle strength of the lower extremities.
What is the advantage of static over dynamics?
As you know, almost all physical training can be conditionally classified into:
- Aerobic, in which value is given to the heart rate indicator, for example, exercise bike, aerobics, jogging, walking, jump rope.
- Stretching exercises – all sorts of asanas of yoga, splits, stretching the legs in a sitting position on the floor, twisting.
- Dynamic. Dynamics – movement, that is, all exercises to repeat the same movement a certain number of times; for example, take the usual squats).
- Static – this is training, in which the muscles work without moving parts of the body, and we’ll talk about them.
And it is with static that our muscles:
- Subject to the longest possible voltage without the ability to relax, as is done in the dynamics.
- Parts of the body in a static exercise are still.
- Static exercises performed at half strength, as a rule, are aimed at keeping the weight of one’s own body in a certain position (classical “bar”).
- The static exercises performed in full force are aimed at overcoming the obstacle (“wall sliding”).
- They are aimed at tendon enhancement unlike the dynamics at which only muscles develop.
- As a result, regular static exercises develop not so much muscular relief as practical strength muscles (known classic example of pitching, which is not able to unscrew the lid from a sealed can).
- Due to the fact that in static trainings (but only in those that are performed in half strength), mainly red muscle fibers work, the main role of which is fat burning and energy production it is these exercises that contribute to the almost one hundred percent drying of excess muscles, the elimination of excess fluid and fat and, in the case of our theme, your legs and buttocks are perfectly elongated and elastic.
- In addition, it is the red fibers that are surrounded by a large network of capillaries, therefore, during their work, the inflow / outflow of oxygen in general increases, which favorably affects the blood supply to the muscle mass, as well as the condition of the mid-vascular system in general.
Circular complex of 9 static exercises for the legs and buttocks
Immediately, we note that in order to achieve a full effect, most instructors advise you to take a comprehensive approach to training. You are invited to perform the so-called circle. Its essence – alternate static study of all the muscles of the buttocks and thighs by alternating various exercises with a minimum break (1-2 seconds) and the maximum duration of delays in each position. The latter depends on the degree of your preparedness, maybe from 5-10 seconds to a minute or more.
1. Stand in the side lunge
In fact, it is a frozen component of the well-known sailor’s dance The Apple. From a standing position, you are squatting on one leg, taking the other side to the side and pulling the sock towards you (the last nuance is working on the upper part of the inner surface of the thigh, you can not sock).
Hands can be on the legs, at the waist, stretched out in front of you, and also closed behind the head (if you want to add a static effect to the muscles of the back, shoulder girdle and arms at the same time, then the last two positions are perfect). In this position, freeze for 5-10 seconds (more – better, minute – ideal, even more – you are a Superhero!)
This position is identical to the usual dynamic lateral attacks, which, by the way, also work out the gluteal muscles.
The rack trains the muscles of the thighs (especially the inner surface) and the buttocks, back.
2. Stand in the forward tilt
This position is also called Frozen Puppet, or Swimmer at the start.
The target group of muscles is the gluteal and feminine (biceps), as well as all the muscles of the body that are responsible for the posture (the muscles of the bark).
From a standing position, with straight legs, back, arms (legs shoulder-width apart), lean forward at right angles to the legs. Hands continue straight torso. – pulled forward. Chin stretches forward.
3. Ballet stand
In this exercise, you develop all the muscles of the thighs, buttocks, and calves. It is not by chance that it is basic for ballet dancers and ballet dancers
From a standing position, spreading your feet wide and turning the heels towards each other, squat on your toes (heels as high as possible) to concurrency hips semi. In this case, the hips are maximally divorced, and the back is kept straight. Additional effects for the back, shoulders, arms and neck, you can always achieve with the addition of complications in balancing hands.
The stand is identical to the dynamic squatting “Plije”, which in itself perfectly works through the entire bottom of the body, and removes the fat between the legs.
4. Incomplete swallow
Primarily, the posterior muscles of the thighs and the buttocks are strengthened. Description of the static position standing on 1 leg Swallow:
Standing (you can hold your hands behind the chair, as it is very important to keep your back straight), lift and pull back one straight leg, up to the maximum possible angle in which you can lock.
Exercise is done alternately for each leg.
See the video for more details:
5. Leaning the leg forward
The same, but each leg rises in front of the body. Hold your hand by the wall or railing, Keep your back straight.
In this exercise, the quadriceps, tailor muscle are especially worked out, but all the other muscles of the thighs and buttocks are involved. Dynamic movement option – swing your foot forward. It is also worth mentioning that all the moves contribute to losing weight ears (riding breeches) on the Lyashka.
Important! Do not forget to pull the sock on yourself – to tighten the problem upper part of the inner surface of the thigh. And also do not take the leg to the side, which will reduce the load.
6. Exercise Stool
This is a classic exercise – in itself an excellent complex training – but it can also be part of the complex. It is very useful for working out the front thigh muscles, especially those close to the knees, as well as the buttocks. Excellent static exercise to strengthen the ligaments of the legs.
Do it with your back against the wall, feet shoulder-width apart, feet parallel to each other. We begin to squat, keeping his back pressed to the wall until we reach right angle at the knees. Hands can be held along the wall for support, and can be pulled out in front of you. After a delay, we straighten as slowly.
This exercise, along with “plie” and “plank”, are basic and most effective in static exercises and all together cover all muscle groups. In addition, they have many varieties, having studied which, you can gradually diversify your workouts.
7. Plank on one leg
Exercise first difficult to perform. It simultaneously trains the abdominal muscles, arms, back, thighs and buttocks, and in this variation the emphasis is especially placed on the last two groups, which is why we decided to include this exercise in the “circular” complex. Promotes weight loss abdomen.
From the prone position, stand on your toes and elbows, straightening the whole body in one line parallel to the floor. When locked in this position, move one leg back – up, not forgetting pull the sock on yourself. Hold as long as you can, then change your legs.
8. Reverse bar
This exercise is borrowed from yoga, and has the name “Purvottanasana” in it. It also does not suit beginners, moreover, besides a strong body, it requires significant stretching of hands. The fact is that the fingers of the palms must be turned exactly in the direction of the toes, and this is despite the fact that the hands are behind the back and hold the whole body!
The back plate perfectly strengthens all the muscles of the body, but the main “workhorses” are the back muscles of the thigh, calves, buttocks, shoulder girdle and back. In addition, it is great for stretching shoulders and arms.
Take a supine position, stretch your socks and place your feet on the floor next to each other. At the same time, pull straight arms under the shoulder blades and press your palms to the floor strictly forward. These are your four pillars. Now slowly rise to the full extension of the arms behind his shoulders. Keep your back, buttocks and legs absolutely straight.
9. A bit of static-dynamic leg training – squatting.
For a change, complete your “circle” with one of the static-dynamic exercises. In statodynamics, the exercise is done with the smallest amplitude and with increased frequency of movement. This creates an even greater load on the supporting muscles of the exercise, since dynamic work occurs without the opportunity to relax.
Do, for example, static-dynamic squatting.
Legs shoulder-width apart, back straight, arms extended forward. Lower yourself into the half-squat position and immediately begin to straighten up, but do not bring the movement to the end, but again sink into the squat and so on. Keep your back straight, press tight, hands in front of you or behind your head. The feet are parallel to each other, do not come off the floor. With this performance, you create the most intense load for all the muscles of the thighs, buttocks, calves, as well as the back, arms and neck. Performed for 30-60 seconds.
How to perform a circular complex?
- “Circles” of static exercises should repeat every other day alternating them with workouts of any other orientation, but preferably aerobic or stretching (and you can alternate both).
- The primary complex for weight loss is designed for 2-3 months (depending on your individual characteristics, as well as on how well you will create a mental attitude, adjust diet, water balance, and alternation of workouts with rest, and of course from your original state!).
- After completing the course follows half a year to replace him for example, daily aerobic workouts (you can alternate with stretching workouts), and then conduct at least one more 2-3 month course of static exercises to consolidate the result.
- The number of circles increases as you progress: in the first week – one, in the second – two, in the third – three, and so on. At least this figure should be brought to 4-5.
- Before the start of the exercises you need to do warm-ups (energetic walking on the spot, then running or jumping rope – until the muscles warm up well).
- Between the circles it is very important to do some stretching.
- During exercise is necessary monitor proper breathing do not delay it, do not churn (for the correct process of blood supply and oxidation in the muscles).
- After a second course of consolidation, it is already possible to alternately include these or other exercises in the charge complexes, which can be performed no more than 2-3 times a week. Our wise organism, taught by the previous Intensiv independently, will “get” on other days.
A little more about the benefits of statics
At the beginning of the 20th century, the “Iron Samson”, or rather Alexander Zass, the national classic of bodybuilding and the founder of isometric gymnastics, spoke about the enormous significance of static gymnastics. According to him, it is better to have strong arms than big muscles. He drew the attention of athletes to the fact that often in a passionate desire to acquire powerful biceps, athletes lost their control over them. That is, in fact, the muscular relief became a useless landscape on the human body, which he was unable to use. Indeed, do we rarely have to see people with seemingly pumped body parts, but not able to catch up even 5 times?
The fact is, as Alexander Zass taught, that it is not the muscles themselves that are responsible for the real power of the person, but rather not their middle parts, but the tendons by which these muscles are attached to the bones. By the way, anatomically, any muscle consists of a central part (active) – “abdomen”, and passive endings (tendons), with which from both sides it is attached to bones.
So, it depends on the degree of development of the tendons how fully a person will be able to use the active part of the muscles, as they set them in motion.
Imagine a skinny pack animal harnessed to a railroad trailer. Can it move it? The answer is obvious. The tendons are the motive force of your musculoskeletal system, and it was about the need for their development that the great contemporary of our great-great-grandmothers spoke.
In this article, we are talking about static exercises performed in half the power that develop red muscle fibers, contributing to weight loss and good blood supply to the muscles. In contrast, the isometric complex, following the example of Alexander Sass, affects white fibers, the percentage predominance of which is observed in sprinters and weightlifters. These fibers are also called “fast”, because of the ability to rapidly contract, but they do not have long-lasting endurance. That’s why sprinters run a short distance!
Let’s talk about red fibers. They are the physiological antonyms of whites, which is why they are called “slow”, due to the inability to rapidly contract. But thanks to them, athletes reach high endurance performance. In practicing sports in which endurance matters, the prevailing number of red muscle cells is noted.
Benefits in strengthening the muscles of the lower body
Of course, it is impossible to limit oneself to the development of only one or several parts of the body, forgetting about the rest. On an understanding of this and built an integrated approach to most workouts.
However, it is necessary to point out the advantages in the development of the muscle groups of the lower body, in particular, the legs and buttocks, in front of all the others. It lies in their maximum fat-burning effect for many years to maintain an ideal weight. But that is not all.
So the leg muscles are the bulkiest muscles in the body of a normally developed person. Many physical indicators depend on how strong and massive they are: weight, endurance, as well as the speed of metabolic processes. Well developed thigh muscles have a beneficial effect on the work of the organs of the excretory, genital, and even the digestive systems. At the same time, they also guard the hip and knee joints. About knee pain worth reading separately.
And from the healthy state of the knees, in particular, according to the Taoist teaching about “Walking on the knees”, the vital activity of the kidneys depends, and as a result – visual acuity, good condition of the teeth, hair and even memory. It turns out that, training the legs, you are conducting a session of simultaneous therapy for organs of the body that are so far from each other. And if the Chinese call their knees “the temple of the tendons”, the thigh muscles could rightly be called the “forge of health”.
So what are static loads on the legs and are they needed? After bringing such facts, no one will doubt the enormous benefits of intensive work on the leg muscles, to which the muscles of the buttocks are automatically added. For it is paradoxical to imagine chiseled legs with flabby buttocks! In addition, the muscular ensemble of both the thighs and the buttocks is an integral part of the muscles of the core (from the English – core) – the common basis of human strength.
If you are able to overcome the entire complex described, and bring the time spent in each position to a minute, then consider that you have conquered the vastness of static skills for the thighs and buttocks. Now you just need to not leave classes, add other options, build up circles and follow all the above tips. Six months – and you do not recognize yourself!