Isometric static exercises

Strength development with isometric static exercises has the following benefits:

1. universal accessibility, does not require special equipment, so they can be performed in almost any conditions for the general and special development of muscle strength of those involved;
2. the ability to concentrate (locally) influence any muscle group at the required angle of flexion in the joint; during dynamic work, it is possible to achieve maximum effort at the required angle of flexion in the joint only for a split second or not at all, since the projectile continues to move by inertia;
3. the use of static exercises within reasonable limits is a preventive measure against possible injuries to the ligamentous-muscular system;
4. greater productivity with little time investment;
5. slight increase in muscle mass.

Recommended exercises:

1. Starting position - standing facing the crossbar located at elbow level, grip with palms from below! Press up.
2. Starting position - standing with your back to the bar located at the level of the hip joint, grip with your palms from below. Press back - up.
3. Starting position - standing facing the crossbar, grasp the crossbar located at shoulder level with straightened arms from below. Press up.
4. Initial position: lying on your back, raise your torso and straight legs. Keep your arms straight forward. Fix this position.
5. The initial position is to lie on your back and grab the bar located above your chest. Press up.
6. Starting position - half squat, resting your hands on the crossbar. Press up.
7. Starting position - lying on the floor, grab the racks with your hands, rest your feet on the crossbar. Press on the crossbar.
8. Starting position: grab the bar at chest level. Pull up with your right hand, push down with your left.
9. Starting position: lean forward and hold the bar with a wide grip. Press your chest down.
10. Starting position - standing with your entire foot on a support, raise your heel, fix the position.
11. Starting position: standing on your toes, feet on a block, heel on the floor. Raise your heel up, resting your toe on the block.

Guidelines: duration of exercises with maximum muscle tension - 5-6 s for the development of general and special strength, 10-12 s - for the development of strength endurance. No more than 2-3 sets of 8-10 exercises are performed. Use isometric static exercises in your training, selecting the load differentiated for each muscle group.