Static on the press for men. What static exercises train the press? For physical training

The transverse abdominal muscles are the muscles of the abdominal cavity that encircle the sides. Together with the oblique abdominal muscles (especially the internal obliques), they form a tight ring around the waist. Fitseven has already talked about the training strategy for, and in this material the mechanics of pumping the transverse muscles will be considered.

From an anatomical point of view, the internal transverse abdominal muscles are the deepest layer of the press, literally encircling the body and forming its elasticity. They tighten the ribs, fixing the volume of the abdominal cavity and create support for the internal organs. Deep transverse muscles take up to 40% of the vertical load of the spine and form posture.

The plank, familiar to everyone, is the most important static exercise for the press. Starting position: lying on the floor with your stomach down. Rise on your hands and fix the position, focusing your body weight on your toes and arms bent at the elbows. Maintain conscious tension in the abdominal muscles of the abdomen, the internal muscles of the body and the muscles of the buttocks.

Make sure that the neck and spine are extended in a straight line, and the rhythm of breathing is maintained in the usual mode. Hold in the plank position for 30-60 seconds, then rest for 30-40 seconds and repeat the exercise. Gradually increase the number of approaches and the time spent in the elbow stand, and then move on to.

Exercise "Vacuum in the stomach"

The abdominal vacuum is a breathing exercise for the development of the transverse abdominal muscles and the muscles of the diaphragm. The mechanics of its implementation lies in the maximum exhalation of air from the lungs and the retraction of the abdomen inward. The goal is to gradually increase the time spent in a position with a retracted abdomen and without breathing. Start with 10-20 seconds, doing 3-5 sets of exercises daily.

Note that it is able to show results already in the first or second week of regular performance - including the ability to consciously strain the transverse press will significantly improve. In addition, with a low level of subcutaneous fat, you will notice a clearer division of the abdominal muscles into cubes. Read more about the exercise in the material at the link above.

A set of static exercises

In fact, any abdominal exercise can be performed in a static mode. The slower the speed of execution and the higher the level of involvement of the abdominal muscles, the stronger the transverse abdominal muscles will be included in the work. Check out for beginners - with its help you can choose the right static exercises for you.

In case you want to strengthen weak abdominal muscles, start with a plank and vacuum, adding 2-3 dynamic exercises with movement to them. If your goal is to pump cubes, use exercises with additional weight. However, it is important to recall that no abdominal exercises, including static ones, can burn belly fat.

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The main static exercises for training the internal transverse abdominal muscles are the plank and vacuum. Regularly doing these two simple exercises will help to quickly strengthen the abs, as well as increase the ability to consciously strain their muscles. Ultimately, this is the main secret of a successful pumping of the press with cubes.

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 statics.

plank

Get into a position on all fours, resting on the floor with your palms or forearms (these are different versions of the same exercise, use both, changing them from time to time to avoid muscle addiction). 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!

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.

Static or isometric exercises are a complex, the action of which is aimed at reducing a group of muscles without setting them in motion. They are successfully used in training for people who want to lose weight. Static exercises for the press will help to remove extra pounds on the stomach.

Statics in Greek means "balance", and isometry means "distance without change." During exercise, a tense muscle does not change its length and the joints remain motionless. Such physical education is useful for women and men. You don't need any special equipment for this workout, you can do it at home. Regular static exercises help strengthen muscles and tendons, so they are effectively performed to lose weight in the abdomen. A wall, floor, chair, rope, chain, towel can serve as simulators. With the help of simple improvised means, you can train and transform the body.

Static gymnastics will be interesting for people who have problems with blood pressure, as well as with cardiological problems, diseases of the musculoskeletal system and various kinds of joint pathologies. When performing this physical education, there is no need for heavy physical exertion, jumping and other vigorous actions. A number of simple exercises act in the following directions:

Stimulate and strengthen the rectus muscle, which determines the look of the cubes on the abdomen.
They tone the transverse muscle, which provides a flat stomach.
They work out oblique muscles that draw a slender waist.

The condition of this type of gymnastics is to hold the body in a special position, during which a certain muscle or group is tensed. To lose weight and work out the press, the position of the body should be held for 30 seconds.

How useful for weight loss

To understand whether there is any benefit in performing such physical education as static exercises for weight loss, you need to understand the principle of action. A person can perform any work with a different load, and this gymnastics can be done using unequal physical strength. If you exercise at full strength, white muscle fibers come into action, and when the load is reduced, red ones work. Bringing to the tone of red muscle fibers affects the reduction of body weight due to the combustion of body fat.

For those who want to get quick results in a short period of time, a homemade way to remove fat from the abdomen and sides with the help of static abdominal exercises is not their forte. To achieve the desired results, in addition to diligent and regular training, it is necessary to follow a strict diet that helps reduce energy intake and break down fat. Who is interested in this method of losing weight, is concerned about the question of whether static exercises are useful for strengthening the press and why?

When the abdominal muscles are worked out, fat deposits are burned. Excess reserves leave the abdomen, sides, buttocks, thighs and other parts of the body. Training for the press is useful in that when they are performed, the muscles of the body, legs and arms are tensed.

A set of static exercises for the press

Look slim and fit and not go to the gym - perhaps by doing simple exercises for the abdomen at home. The main condition for achieving the goal is consistency.

An exercise	Description
1. Leg raise 45 about	You need to take a position lying on your back, and put your hands behind a raised head. The legs in an extended position rise above the floor, forming 45 o with the base. In this position, you need to linger for 20-30 seconds.
2. Feet on the wall	Being in a supine position so that the pelvis is located at a distance of 30 cm from the plinth, you need to rest your feet against the wall. The legs should be bent at the knees. When lifting the pelvis up, the lower part of the legs should take a position perpendicular to the wall, the press is tense, and the coccyx is retracted. In this stance, it is worth lingering for 20-30 seconds and returning to its original state.
3. Breathing exercise for the press	It is necessary to sit on a chair and rest your hands on your sides. Taking a deep breath, you need to tighten the abdominal muscles as much as possible and stay in this state. Then exhale slowly, passing the air through slightly closed lips, making a long "s". If, while performing this movement, tuck the coccyx, you will feel tension in the abdomen, legs and buttocks.
4. Plank on outstretched arms	Get into a push-up position. The back of your hands should be at shoulder level. The fingers are pointing forward. Stretched legs are held on bent toes. The back should not bend, the stomach is drawn in. In this position, you need to hold out for 20-30 seconds and relax. The exercise is repeated several times.
5. Plank on bent elbows	This exercise is similar to the previous one, but now the body is held not on outstretched arms, but on bent elbows. The upper and lower parts of the arms should form 90 about. Elbows should be slightly spread apart for better support.
6. Side plank at the elbow	It is necessary to turn on the right or left side and raise the even body on the corresponding elbow. The upper part of the arm, on which the emphasis is made, and the shoulders are on the same line. The body does not sag, the stomach is tightened. The second hand can rest against the thigh, stretch along the body or be raised up, forming one line with the shoulders. In this position, you need to linger for 30 seconds and change sides.
7. Side plank on an outstretched arm	The position is identical to the previous one. Only the emphasis is on the outstretched hand.
8. Leg lift	Sitting on the floor, it is necessary to raise half-bent legs. The body and part from the hip to the knees form an angle of 90 about. Stretch your arms out in front of you and hold this position for a few seconds.
9. Pulling in the abdominal muscles	This simple exercise is recommended for girls with diastasis after childbirth. It is necessary to draw in the stomach and linger in this position until the count of 20, relax and repeat pulling up the muscles several times in a row.
10. Simple exercises	You need to lie on your back and stretch your arms along the body. The trunk rises, forming between the body and the floor 30-45 about. It is necessary to linger until the trembling in the stomach appears.

How to improve the effectiveness of statics

In statics, there are effective exercises for the destruction of fat in the abdomen. Fat burning is the exercise "vacuum". It can be done sitting, lying down or standing. It is necessary to exhale all the air from the lungs, draw in the stomach and hold for 6-8 seconds. It must be repeated daily 7-8 times in a row. In a month, a change in a positive direction will be noticeable. Based on the reviews, the vacuum has the most effective effect on the development of the abdominal muscles.

To enhance the effectiveness of training in terms of weight loss, you need to combine or alternate static exercises for the press with dynamic workouts for women. Another way to increase the productivity of statics is physical education with the use of weighting agents. You can use weights, plastic water bottles, thick books and other handy items.

Contraindications

Despite the inactivity of static physical education, it has a number of contraindications. Women with diastasis abdominal muscles should not perform most of these holds. Many of them are aimed at tension of the abdominal muscles, which can aggravate the situation of women's health. With diastasis, you can’t pump the press, perform various racks and twists, push-ups, shoulder lifts, and more. Therefore, in order to strengthen the rectus muscles after childbirth, you need to perform movements that are not associated with protrusion of the abdomen.

It is not recommended to keep the legs on weight, lying on the back for people suffering from back pain. This may be due to osteochondrosis, various injuries, displacement of discs and vertebrae. Feeling back pain, doing static holds, you should stop exercising. You can perform only those exercises that pump the press and do not involve the back area.

I dedicate this post to my sambo coach Evgeny Valentinovich Trotsky,

Prokopyevsk, Kemerovo region, 1985-1989 Thanks for your lessons!

This is a story about one useful static exercise with which we pumped the press in our youth.

While still in high school, I attended the sambo section. As it often happens, in one sports hall in our club martial artists of different directions trained - boxers and wrestlers. The guys were of different ages, different physical data, different in character. But what united us all was the well-developed abdominal muscles. 90% of all athletes of our club had first-class press! And this is no accident. We knew the secret of how to pump up the press!

I want to talk about one simply brutally effective exercise for the press. Our coaches, like real monsters, made us do it at every training session. And with each workout, the load certainly increased! We gnashed our teeth, screamed from a strong burning sensation. But, honestly, we were all very grateful to our coaches for such hard loads. Just because of this, we were strong in deeds, not in words. Any of us could "tip" the toughest bully on the street, if it came to that.

We swing the press with static

It is very simple in a technical sense. It is necessary to lie on your back, raise your straight legs by 20-30 cm and just hold them in this position. Put your hands behind your head and lightly support it with them. But do not press your chin to your chest. Look at the ceiling. Most people feel they can't hold their legs like this after a few seconds.

Static leg hold for abs workout. Position 1.

You can choose a more gentle option.

Static leg hold for the press. Position 2.

Thanks to the trainer at the sports club, I am still able to hold my legs like this for at least 5 minutes. At the peak of my form, I was able to do this for 10 minutes.

When doing this exercise, I almost physically feel how the fat simply evaporates from my press. The burning sensation is serious! And I've seen even the pretty heavy guys in our club "slim" around the waist for a few weeks. Without any diets.

How to start using this exercise for the press?

If you are unable to hold your legs in this way for at least a few seconds, use others until you get in shape.

If you can hold your legs for a few seconds, try to increase this time by at least one second each workout. So gradually bring it up to a minute. And then up to a few minutes. When you achieve this, I'm sure your abs will noticeably change for the better.

If you regularly train in the sports section, just swing the press in the indicated way, say, at the very end. Gradually increase the load, increasing the time of holding the legs.

What to pay attention to

First, keep in mind that this exercise is static. It perfectly trains the press, oblique abdominal muscles, but any static exercise shortens the muscles. That is, it leads to the fact that your flexibility is reduced. From this it follows that when applying this exercise, use exercises to stretch the abdominal muscles.

And in general, if during the holding of the legs you feel that it is not so much the press that is tensed, but the back, give up the exercise. At the moment, your body has such a configuration in the lumbar region that this exercise harms you. To change the situation, it is necessary to develop the flexibility of the muscles of the hips, buttocks, back, and also to strengthen the muscles of the entire core (see below).

Thirdly, in addition to the press, I recommend actively training other muscles of the middle of the body: oblique, long. In other words, do a variety of movements for the muscles of the entire waist, and do not limit yourself to the press. This will contribute to your harmonious development, your health, and will serve as a prevention of back pain. Use the lying leg hold as a shock, but not the only training move. The concept of about will help you figure it out.

And do not forget that the most effective for the purpose of reducing abdominal fat is a combination of sensible nutrition, cardio training and intense strength training. Abs training is powerful, but just an additional tool.