Statics and dynamics - first acquaintance

Statics and dynamics are concepts that are often used by fitness professionals. How they differ and how they affect your body, we will talk today. After all, a properly designed workout will significantly bring you closer to your cherished goal and make your body fit, elastic and beautiful.

Static versus dynamic exercises - what's the difference

Static and dynamic exercises are the two main loads that trainers use in fitness rooms. When forming a complex, it is important to know how these two areas differ and what they affect.

Static exercises are aimed at fixing the body in a certain position for the maximum possible time. They are often found not only in regular fitness, but also in yoga, pilates, when practicing with fitball. During training, an increased supply of oxygen to the entire body occurs, because the blood flow accelerates and the blood carries oxygen faster throughout the body. In addition, statics has several more positive qualities:

• enhances immunity;
• develops strength and endurance;
• accelerates the removal of harmful substances from the body;
• has a positive effect on all internal organs.

Static exercises do not require a lot of space. However, this load has one small drawback. It does not promote muscle growth in length. Therefore, they are often alternated with dynamic loading. Dynamics provides for periodic reciprocating movement of the body or its parts. These exercises include: squats, push-ups, lunges, etc.

Strengths of dynamic loading:

• successful muscle building;
• positive effect on joints and general development of the motor system;
• metabolic processes are accelerated;
• excess calories are quickly burned, which leads to a decrease in body weight;
• the work of the heart and blood vessels improves.

As you can see, both directions have a definite effect on the body on the body. It is important to correctly distribute the load. If you decide to lose a few pounds, then static exercises should be present in your workout, but take no more than one third of the entire complex. You should devote most of your time to dynamics. However, if you are still a beginner in sports, then it is better to refrain from statics and after a while gradually introduce several exercises. This is due to the fact that the load requires a certain endurance and strength, which are so lacking in the initial stages.

Static Slimming Exercises

Despite the fact that static exercises do not play a direct role in building muscle, they should still be taken into account when drawing up a complex for weight loss. After all, fat breakdown occurs only if oxygen is available to it. And statics provides this factor. In addition, when fatty tissue is burned, the body is overwhelmed with toxins, which also safely leave it thanks to certain exercises.

If you are just starting your acquaintance with statics, do not overload the body. Hold each position for 15-20 seconds. For a start, this will be enough and you will feel the tension in the muscles being worked out. After a certain time, when the exercises seem easy to you, begin to increase the duration of the tension to 2-3 minutes. Pay special attention to the technique of the exercise. Otherwise, you can harm the body. The most common static exercise that almost every instructor uses in their workouts is the plank. Several variations of its implementation are known. In each variant, almost all muscles are involved, both large and small, just in some case, some work more hard, in another - others.

Another common exercise is squatting. It can be performed both statically and dynamically. In the first case, you should sit down, while watching the position of the body and legs, and stay at the lowest point for the maximum possible time.

Push-ups are also available for static loads. To do this, after lifting the body, lower it down and hold it on bent arms and legs for 20-30 seconds.

We will describe how these exercises are performed below. Most often, the coach gives static load at the end of each dynamic exercise. For example, we performed squats 40 times in dynamics, and stayed for a few seconds at the lowest point, this is already static.

A set of static exercises

Here are some static exercises you can incorporate into your routine.

• Classic plank. Lying on your stomach, lift your body and support it, standing on your elbows and the tips of your toes.
• Side plank. Now roll over onto your side. Raise your body and hold it on one arm and one leg. For beginners, you can focus on both legs, but in the future, aim to work with one leg. You can complicate the exercise by lifting the other leg higher.
• Standing against the wall, lean against it and do a squat so that your hips are parallel to the floor, without holding your breath, hold the position for a few seconds.

Static ab exercises

You can work out the press using any static exercises, they all practically affect this area. But here are some exercises that are aimed directly at the abdominal area:

• Lying on your back, press it tightly to the floor, pull your arms behind your head, bend your legs at the knees, twist to one side and stay at the top point for the maximum possible time. Come back to primordial position, repeat the exercise to the other side.
• Lying on your back, pressing her to the floor, put your hands behind your head. Lift your upper torso and fix in top point for 30-40 seconds.
• The starting position is the same, only now raise your legs at an angle of 35-40 degrees and hold them in this position.
• Sitting on the floor, take the body back a little, bend your legs at the knees and place them on the floor, stretch your arms forward. Rotate the body to one side, linger in this position, and then to the other.

Pay particular attention to breathing during all exercises. Do not hold it, but breathe smoothly and evenly.

Dynamic exercise

This type of load is already familiar to you. Any exercise that requires movement is dynamic. These are squats, running, jumping, lunges - all these are dynamics that allow you to burn excess fat, and give your muscles a beautiful elongated look. When doing strength exercises, you can use additional weights. But this is more true for the male population, which strives to build muscle as much as possible. For women, to burn subcutaneous fat, it is better to work with their own body weight, or use light dumbbells, no more than 1.5 kg.

The main thing is that during classes, try to do the exercises correctly, straining the desired muscles and with full amplitude.

Performing regular sets of exercises, do not forget about nutrition that should fit your lifestyle. Eliminate fast carbohydrates from it and the result will not be long in coming.