Isometric gymnastics – exercises that can be performed, anywhere

What is isometric gymnastics? Read on Lady-Magazine.COM about the benefits of isometric gymnastics, contraindications. Isometric gymnastics – exercises, see the video of isometric gymnastics

Modern women are quite often performing not only in the role of mom, but also in the role «Freeders». Therefore, they have every minute in the account, and the time has practically left. And having a beautiful taut body want everyone! There is an exit! Have a beautiful figure and excellent health will help you isometric gymnastics, better known as fitness for busy.

What is isometric gymnastics: benefits, disadvantages of isometric gymnastics

At the beginning of the last century in the world of sports, isometric gymnastics produced a real extension. With its help, many athletes were able to significantly improve their results. And today she has not lost its relevance. It is widely used During yoga, Calanetic and Pilates. Now you can find a lot of different author’s complexes on isometric gymnastics. Most Popular – Complexes BUT.TO.Anokhina, Doctor and.Barchenko and A.WITH. Cash, people who consider the founders of this type of exercise.

So what is isometric gymnastics?

This is a set of exercises based on strong voltage for a short time. When they are fulfilled, the muscles are only cut, not stretching. This type of gymnastics is not needed to pay a lot of time, it will be enough to remember her in a free minute as if for «by the way». For example, on a working or public transport, sitting at a computer or standing in line. On the execution of one exercise, only a few seconds.

Video: Isometric gymnastics complex for home

Isometric gymnastics has a number of significant advantages:

• Each training lasts no more than 15 minutes;
• For you Do not need special equipment;
• It is possible to do it at any convenient time and almost anywhere;
• Exercises of this type of gymnastics are great Trembling tendons, places where true human strength is concluded;
• A wide variety of exercises allow you to develop workouts for certain activities;
• Isometric gymnastics No contraindications, Everyone can do it. However, it should not be engaged in exacerbation of diseases in which any physical exercises are contraindicated;
• Exist Exercises for each of the parts of the body;
• All your Energy is spent only on voltage, and not on the movements that cause fatigue. This allows you to achieve maximum strength;
• Reduces injuries;
• Improves flexibility.

However, this type of gymnastics and several flaws are:

• For learning the right technique Time is needed;
• If the exercises are incorrect, may occur Problem with pressure;
• For classes with isometric gymnastics Need to be the right setting, as well as good skill control the breath and body;
• Isometric gymnastics It is impossible to consider how the main. It can be used in addition to other physical exertion or morning charging.

Basic principles of exercises of isometric gymnastics

• All exercises need to perform, Muscle straining as much as possible, However, they should not overload;
• Need to breathe rhythmic: inhale and exhale for 6 seconds, without delay and pause. The maximum effort is created on exhalation;
• Duration of each exercise 5-6 seconds;
• Between approaches you need Pause about 1 min;
• Muscles strain need smoothly, and also reset the tension;
• Concentrate your attention on those muscles who train;
• Required condition: The force providing resistance to your efforts should be maximum, To eliminate the likelihood of any oncoming movements;
• To have an effect, each of the selected exercises is necessary Perform daily;
• In the first couple of months of classes It is impossible to perform more than 12 exercises. Then several exercises can be replaced with others. As well as add 3 new exercises monthly. However, remember that no more than 24 exercises can be performed in one workout, because pressure may increase;
• Best is isometric gymnastics engage in the morning, in a wrapped room;
• Since doctors recommend daily loading all muscles, choose yourself Exercises for all muscle groups;
• After training, it is desirable Take warm shower And it’s good to confuse the body with a towel.

Modern isometric gymnastics – exercises, video

Exercises for isometric gymnastics can easily come up with themselves. Below are some examples of exercises for a variety of muscle groups.

Video: Exercises of isometric gymnastics

Isometric gymnastics in the office:

Exercises of isometric gymnastics:

Exercises of isometric gymnastics with a chair:

1. Sit on the floor, bend one leg in your knee. Strongly strain the muscles of the thigh straight legs. 6 seconds. Slowly relax, and then repeat the exercise. Gradually increase the voltage time to 15 seconds. Then repeat it on the other foot;
2. Standing in the doorway, silence your hands in the log, and try to increase the doorway;
3. Be faced to the wall, rubbing her hands. And now, try to move the wall from the place;
4. Crossing hands in the castle pull them out in front of you. And now with the maximum voltage, try to disclose your hands;
5. Sit on a chair and put hands under the seat. Try to raise the chair with you;
6. Sitting straight, put hands in front of yourself so that the palms come into contact. And now for 5-6 seconds. press with your hands on each other;
7. Sit right on the chair, hands closer on the neck and try to bend it. At the same time, it is necessary to have maximum resistance to the neck muscles;
8. Grasp behind the back of the chair. Try it first to compress, and then stretch;
9. Tension under the chin towel. Now try to lower your head, overcoming the resistance of the towel;
10. Become on socks, making a deep breath. And during the exhalation, go down to the heels, having a maximum resistance;
11. Do not delay your breath, draw your stomach with maximum effort. Easy so about 6 seconds., And then repeat the movement.

Lady-Magazine site.COM warns: All the information provided is given only to familiarize yourself, and is not a medical recommendation. If you have any diseases, before performing gymnastics, you will definitely consult your doctor!