Find out the secret exercises for maximum fat burning. The nuances of execution are told by the world's best bodybuilding athletes. As part of this article, we will discuss the most effective static weight loss exercises. They also help you maintain muscle tone. Today, more and more people are beginning to realize that the combination of active and static training brings great results.
Static workouts are exercises in which the body remains stationary and the muscles are tense. To better understand what it is, you just need to sit near the wall and rest your hands on it. Stay in this position while trying to move the wall. You will immediately feel how much the muscles are tense.
Benefits of static exercise for weight loss
For a long time people did not attach much importance to static training, preferring dynamic training. But scientists have proven that static weight loss exercises can be very effective and the situation has begun to change. An example of static muscle work is the spinal column. The muscular corset that surrounds it does static work while you are standing still.
When you do not use static exercises at full strength, then the main load falls on the so-called red fibers, which contributes to the acceleration of fat burning processes. In turn, when maximum effort is applied, the white fibers experience the main load, which causes an increase in muscle mass.
One of the main benefits of static exercise for weight loss is the lack of the need for exercise equipment. For training, you do not need a lot of free space, and you can maintain your physical shape, while getting rid of fat deposits. Of course, to get tangible results, you need to exercise regularly.
Effects of Static Exercise on Muscles
Almost all static weight loss exercises involve working with your own body weight. To understand that the muscles were properly loaded, all exercises must be performed before burning sensation appears in them. As soon as it appears, it is necessary to complete the movement and take a break for rest.
Most often, the muscles recover within 15 seconds. It is very important that your muscles are tense when you exercise. This is the essence of static training. After completing the movement, you need to relax your muscles. Also, you should not hold your breath during training.
Note that doing static exercises for weight loss is not recommended for people with heart problems. This is due to a deterioration in the oxygen supply of muscle tissue, which increases the load on the heart.
A set of static exercises for weight loss
Any training and static is no exception; it should start with a quality warm-up. This will allow you to warm up your muscles. It is best to carry out static training after dynamic training, when the muscles are supplied with oxygen. You can use a light jog as a warm-up, and then do a few movements to stretch the muscles.
Here is an example set of exercises that you can use. In the future, you can create your own sets of static exercises for weight loss:
- Exercise 1. The arms are extended in front of you and the fingers are on the table. As you exhale, start pressing on the table, trying to push it into the ground. The duration of the exercise is five seconds, and you should rest for half a minute, then repeat the exercise.
- Exercise 2. Take an emphasis lying down, then squeeze out to the middle of the trajectory and freeze in this position. Remain still for as long as possible. After a short rest, repeat the movement.
- Exercise 3. Bend your arms at the elbows, and palms into a fist. Resting your hands on the table, try to move it. This static weight loss exercise is performed for five seconds.
- Exercise 4. This movement is for delt training. Take a standing position, placing your hands on your stomach, interlocking your palms into a lock and turning them up. Start spreading your arms to the sides. Trying to break the "lock". In this case, the movement should be performed only with the elbow joints.
- Exercise 5. An elastic belt or chain should be used to perform the exercise. With your hands at the level of your shoulder joints in front of you, begin to stretch the projectile. This is a great movement for the muscles in the arms, back, and chest.
- Exercise 6. The exercise is aimed at strengthening the pectoral muscles. Take a standing position, placing your hands at chest level, so that the palms rest against each other. Start pressing your palms with minimal effort, gradually increasing it.
Full body static workout in this video:
