What Are The Benefits Of Static Exercises And Do You Need Them

What are static exercises?

Static exercises are movements during which you strain your muscles, but do not change your position. For example, you stand in a plank or freeze in a half-squat and do not move until you have enough strength.

In the process, the muscles tense up, but they do not change their length, do not move the joint and do not relax until the end of the exercise. The second name of these exercises is isometric.

What are the benefits of static exercises?

Reduce the risk of injury

One of the main advantages of static exercises is control over the position of the body.

Working in dynamics, you can choose the wrong trajectory or not hold the correct position. In statics, this is practically impossible, and therefore isometric exercises are as safe as possible.

Effective for muscle building

During static exercises, the muscles have to work without relaxation. In addition, constant tension squeezes the blood vessels, and metabolic products, such as hydrogen ions, accumulate in the working muscles.

All this stimulates protein production after exercise and helps to build muscle mass.

An analysis of nine scientific studies has shown that static exercises increase muscle size by an average of 0.84% per week.

They help to become stronger

A meta-analysis of scientific studies noted that static exercises increase isometric strength by an average of 46%, and half of this increase occurs in the first month of classes.

Who will benefit from static exercises?

Isometric loads will be useful for those who:

• Wants to increase muscle volume. Performing static exercises in addition to dynamic ones, you will be able to "finish off" the muscles and provide them with an additional incentive for growth without overloading the joints.
• He is recovering from an injury and does not want to lose strength. In static, you can choose a position in which you do not experience pain, and safely strain the muscles, maintaining their volume and strength.
• Suffers from arthritis. Isometric exercises will help strengthen muscles without pain, so that you can then move on to other training options.
• Looking for ways to lower blood pressure. A meta-analysis of five scientific papers has shown that only 30-50 minutes of static exercises per week help to reduce systolic pressure by 10 mmHg, diastolic pressure by 7 mmHg. But since an incorrectly chosen load can increase blood pressure during exercise, with hypertension, it is necessary to consult a doctor before starting training.
• Seeks to work out weaknesses. If in some dynamic exercise it is not possible to overcome a dead point - a section of the range in which the projectile seems unaffordable, and the equipment breaks down - static can help. Having strengthened the muscles in this position, you are very likely to finish the repetition with the right weight.

Who doesn't need static exercises

It is not worth wasting time on static for those who:

• Wants to burn more calories. Static exercises do not accelerate the pulse much, and therefore they spend little energy and are not suitable for weight loss.
• Aims to increase the working weight in dynamic exercises. As a result of isometric training, the muscles become stronger, but only in the position in which they were strained. On the rest of the trajectory of movement, the strength of the muscles will not increase, which will not allow you to increase the weight in the exercise.

How to perform static exercises correctly

To get the most out of training, remember the basic rules.

Hold the position longer or strain harder

Scientists have found that muscles increase well in volume if you hold the tension for at least 30 seconds. During this time, the fibers have time to get tired enough to provide a good incentive for growth.

Shorter periods of about 6 seconds may also work, but then you will have to try 100%, straining like the last time.

This approach to static training will not only save time, but also help you become stronger by increasing the stiffness of the tendons.

If possible, choose a position in which the muscles are slightly stretched

In two experiments we found that if you strain slightly stretched muscles, their volume increases by 5-13% more than with the same load in a shortened position.

For example, to pump the quadriceps, it is better to bend your knees at a right or sharp angle, and then strain your hips with all your might. In this position, the rectus femoris muscle will stretch slightly and receive more load than if you were working with straight or slightly bent legs.

This rule can not always be applied in life, especially if you study at home and without additional equipment. For example, for pumping the press, a plank and a boat are often used, in which the abdominal muscles are in a shortened position, but at the same time they receive a good load.

If the exercise allows you to stretch your muscles comfortably and safely, work at a longer length. For example, if you want to load the triceps, first bend your arm at the elbow, and then hold the position.

Which static exercises are worth trying

Almost any strength exercise can be turned into a static one: it is enough to stop at one of the points and hold the position until you get tired.

For example, you can put an unaffordable weight in the leg extension simulator while sitting and press the rollers with maximum force for 45-60 seconds. Or put a barbell on your shoulders, sit down to the parallel of the hips with the floor and freeze in this position.

For those who work out at home, there are also many exercises with their body weight that will allow you to load your muscles well.

The bar

Stand at point-blank range lying down, tighten your abs and buttocks and hold the position, trying to avoid deflection in the lower back.

Side bar

Stand at point-blank range lying down, raise one arm and turn the body to the side so that the chest looks at the wall to the side of you. Try to keep the body in the same plane and not lower the pelvis until the end of the interval. Repeat the same in the other direction.

Static squat against the wall

Stand with your back to the wall and drop into a squat so that your hips are parallel to the floor and the angle at the knees is 90 °. Leaning back against the wall, hold the position. To complicate the movement, you can lift one leg.

Buttock bridge

Lie on your back, bend your knees and put your feet on the floor 30-50 cm from the buttocks. Lift the pelvis off the surface, lift it as high as possible and hold this position. The further the feet are from the pelvis, the more difficult it is to perform the exercise.

How to add static Exercises to your workouts

To both pump muscles and increase strength, use static exercises in addition to dynamic ones. After the end of the approach to the target muscle group, tighten them in a static position, if possible in a stretched position, and hold for 30-60 seconds. You can also use a different mode of operation: strain your muscles for 6-10 seconds, but at the same time try your best.

If you have any injuries or diseases of the joints, consult your doctor before performing static exercises. Having received permission to practice, choose a position in which you do not experience pain, and strain your muscles in 4 sets of 30-60 seconds with a rest of 1-2 minutes between them.