One of the most popular ways to strengthen your health is a complex of isometric gymnastics. It is very unusual and differs from others in that it forces you to strain your muscles, but do not stretch them, overcoming resistance. Ideal isometric gymnastics for busy people - after all, the exercises need only 30-90 seconds, but together with the preparation - 5-10 minutes a day. Is it much? .. Surprisingly, the results remain better than with the long and debilitating drills of another plan.
Principles of isometric gymnastics for the spine, neck, joints
It is important to strictly follow such principles, so that the lessons really have the greatest possible effect on you:
- maximum voltage during execution;
- exhalation force, constant breathing, rhythmic;
- exercise is not more than 6 seconds;
- pause between approaches - 30-60 seconds;
- voltage and voltage relief are smooth, not sharp;
- The resistance should be maximum, excluding the possibility of movement.
Exercises are effective only if you perform them strictly every day. In the first months, you can connect 9-12 exercises, then 3-6 replace with new ones. Even after a time, you can not perform more than 20-24 exercises per workout.
Isometric Gymnastics: Exercises
Isometric gymnastics should be performed in the morning, in good spirits, without overload. To enter the mode, get used to breathe in rhythm: 6 seconds inhale - 6 seconds exhale. They entered the rhythm - they did the exercise - they rested. And so the whole workout. The first few days, do only 4-6 exercises.
After class, it is recommended to take a contrast shower - first hot, then cold.
- Pull your arms out, bend your bent fingers to the table and, as you exhale, gently press down on the support, as if you want to press it to the floor. Press 6 seconds, then smoothly relax, 30 seconds rest and repeat the exercise.
- Bend your hands, fingers squeeze into a fist, press them to the edge of the table with knuckles. Press on the table as if you are moving it from yourself, count mentally to 6, then break 30 seconds and all over again.
- Put your hands under the countertop of the back and press up with the side of your hands, as if you wanted to tear it away. Also 6 seconds of effort and 30 rest, then the second approach.
- Sit at the table, put your foot on your leg. With your upper knee, press down on the table top with all your might. Also 6 seconds of effort and 30 rest, then repeat for the second leg and a second approach for both.
The main advantage of these exercises is that they can be performed right at the office, and no one will even understand that you have a training session . However, it is better to do it at home in order to be able to take a shower.