Steadodynamic exercises. Bodybuilding: training programs

Great potential is hidden in the statodynamic exercises. Thanks to them, there is an excellent opportunity to work out certain muscle fibers, which are usually not given enough attention during training.

Exercises of bodybuilding help to keep track of the figure and significantly adjust it. In them, the main advantage is the complete absence of relaxation for the muscles. The load is kept on the same level, and there should be no breaks. Movements should not be carried out until the end, because exactly at this stage the muscles relax.

Start of classes

In such exercises, you must definitely pay special attention to the first days. Everything should be accurately calculated and a certain schedule should be followed. Nutrition is one of the main elements.

Most men and women easily manage to gain weight, although there are also people who do not lend themselves to such influence of food. Not following their own diet and not doing even the simplest physical exercises, people gain excessive weight quickly enough.

Fat tissue, which forms bulges in the abdomen, does not look very aesthetically pleasing, because it makes the bodies of both men and women loose and unattractive.

Unhealthy food

Many people are sure that their diet is the right one, but most often it is not so. People have no idea what foods will be useful, and which are contraindicated by nutritionists and other doctors.

You should know that sweets, as well as fried and fatty foods are products with "empty calories". And products with sugar content should be consumed only after training, as they restore energy. These carbohydrates are also allowed to be consumed in the morning, and at any other time they will go exclusively to fat.

Therefore, it is not necessary to blame all exercises that do not help get rid of the fat layer. To begin with, you should make the right diet for yourself or ask for help from professionals.

Types of exercises

To date, there are three types of basic exercises:

1. Static.
2. Steadodynamic exercises.
3. Dynamic.

Today, bodybuilding is quite popular. Training programs are available for every novice athlete. Consider the example of a carpal expander:

• Statics - the expander is compressed and held for the maximum time.
• Dynamics - the expander is compressed and decompressed until complete relaxation.
• Stato dynamics is almost the same as dynamics, only to expand the expander is not to the end.

Complex exercises for runners

As you know, statodynamic exercises can be very different. For example, a special complex of statodynamic exercises specially for runners now stands in the first place among many athletes.

1. Standing on the hill, rise and fall below the horizontal (25 lifts per foot).
2. On one leg, slow squats, incomplete climb (15 times per foot).
3. Lying position, legs bent at the knees and raised. It is necessary to lift the head, shoulders, upper body (60 seconds).

This small complex is ideal for beginners. It significantly increases the aerobic properties of fast muscles.

Special program

The hit of modernity in bodybuilders are statodynamic exercises.

Squats with a bar at first glance seem not entirely necessary, because they do not affect all muscles. But this is not so. In fact, squats of this type affect a large number of muscle fibers.

Usually a person feels tired after 35 seconds. In order to endure a slightly longer time, you should take a little less weight. Do not forget that the pace is very slow in performing static-dynamic exercises, so here, as never before, endurance is required. You should choose for yourself certain boundaries during the squat, so as not to cross the line and prevent muscle relaxation.

Professionals are advised to perform squats with a bar in the form of super series. That is, about 40 seconds there is an exercise, then the same time rest, and repeat all this three times. After that, a 10-minute rest follows. In total, you need to make 4 super series.

These exercises are good for diseases, as well as fine adjust the figure.

The advice of VN Seluyanov

Steadodynamic exercises Seluyanov considers the most important in sports.

Training oxidative muscle fibers for him is the main technique. It is here that the exercises of statodynamics are used. Viktor Nikolayevich Seluyanov claims that this technique significantly improves the endurance level of the organism and helps to quickly form the desired figure with the presence of a multitude of muscles.

Even the most simple exercises of bodybuilding can be replaced by a couple of sets a little more difficult. It will be much more effective to act on the muscles. Steadodynamic exercises should be performed painfully.

Exercises for the abs

All known statodynamic exercises on abdominal muscles are performed by athletes quite often. Sometimes even not all notice in them statodynamics. The exercises below help women recover from childbirth, and men can get rid of the "little" beer belly:

1. Position - lying on the back, hands behind the head (fingers do not cross). With bent knees, you need to lift the upper part of the trunk and try to keep it more even. To raise it is necessary to a maximum, and to lower a body to five centimeters from a floor. Hands behind the head should be even, and in no case can not connect elbows.
2. Hanging on the bar, you can train the lower press. In a level position you need to lift slightly bent legs. First, you should clearly perform lifts at 90 degrees, and then try to lift your legs higher. It involves not only the muscles of the press, but also others.
3. Again lying down, arms stretched out along the floor, palms down. The legs are bent and raised 90 degrees. Legs need to be raised so that the feet are constantly above the pelvis and do not move anywhere. It is impossible to tear off the hands from the floor.
4. Position - lying on the floor, legs bent at the knees and clearly raised by 90 degrees, socks elongated. Fingers of the hands can be attached to the back of the head and gradually lift the upper part of the trunk. At the inspiration comes the rise, and when you touch your head with your knees you need to make a quick exhalation. In a stressed state, it should be between two and five seconds. Simplify the exercise with a bench, chair and so on. Legs can be kept not on weight, but put on the surface, but 90 degrees in any case should be preserved.

The main load here is only on the muscles of the press, pain in the remaining muscles should not be felt. Regular sessions daily contribute not only to improving one's appearance, but also the spinal health will improve significantly for the better.

Lateral muscles

The starting position is constant: you need to lie on your back, always on a flat surface.

1. You need to inhale as deeply as possible, and then exhale sharply and, with effort, draw in the anterior abdominal wall. It will not be easy to do this, but eventually you will master it.
2. Inhale and relax, as much as possible to push the stomach forward.

This complex is recommended to be repeated about 10 times a day. It is great for restoring breathing after the main exercises. Steadodynamic exercises on the press, and especially on the transverse muscles, are carried out very carefully.

Features of the muscles of the press

Most professional athletes can easily say that the press does not require a lot of effort. Multiple repetition of simple exercises will best be replaced by a pair of more complex exercises. They really will do more good, and time will take much less. The most important thing in this business is to make the right diet and choose the most suitable exercise system for yourself. There must be an optimal number of repetitions. By following all the rules, you can get a result that will be amazing for everyone.

Steadodynamic training for the lazy

After throwing your own home exercise bike, do not start playing sports for good. Here, too, bodybuilding training programs will not be superfluous.

It is not necessary to get rid of any simulator just because it requires too much effort. After all, you can reduce the load and gradually add it, but you need to practice regularly. To begin with it is necessary to raise the level of endurance, but for the most lazy it will be rather complicated.

You can perform the most simple exercises, where only raising the limbs is required, and so on. They are most often used for the most common workout, but after that basic exercises follow.

Candidate of Biological Sciences named Viktor Nikolaevich Seluyanov also developed a technique that is intended for beginners. It involves squats with a bar as described above. But here the execution time is significantly reduced. The super series of everything should be two, and the exercise and rest time is 25 seconds. For beginners in the sports field, this option will be optimal.

In just three weeks of such training, you can achieve a decent result. Stamina will increase, and the desire to ride a bike will come by itself.

Such exercises at first glance seem to be the simplest. But when a person begins to perform them, he immediately feels a significant pain in the muscles. It is this effect that should be present in all statistical exercises.