Very often you can come across the following picture: a man with a very thin legs much stronger than an athlete whose legs are a mountain of muscles. A logical question arises: why does this happen? And the thing is that big muscles don't mean strong muscles, real strength comes only from comprehensive training of muscles, ligaments and tendons. In terms of density, tendons are inferior to bones; without them, a person would simply turn into jelly. It is the development of tendons that is the basis of real strength, so they need to be worked just as hard as muscles. The picture described above occurs quite often when muscular athletes are unable to do what a modestly built person can do.

Large muscles are of no use if they are not complemented by strong tendons, because the very basis of strength is missing.

Many bodybuilders fail to use full strength when it is really needed. So there is little practical benefit from giant muscles alone.

Muscles grow in volume through movement, but tendons are strengthened in a completely different way. Best option– try to move some immovable object, for example, pushing a wall. It is from resistance that tendon strength increases.

Probably every athlete knows such a name as Alexander Zass, or know this person as Iron Samson. It was he who created the system for developing strength, which is now used by people not only in our country, but throughout the world.

Speech by Alexander Zass:

Alexander managed to develop phenomenal strength through exercises that strengthened his tendons. He was short, weighing about 70 kg, and with such data he performed as an athlete in the circus. What they saw amazed and shocked the audience: a very weak-looking man easily defeated giant artists, tore chains and horseshoes, bent metal rods and could hold back horses running away in different sides. Some viewers suspected deception, so Alexander had to do exercises with dumbbells to gain weight. But, his weight never exceeded 80 kg.

In general, tendon training has been known since ancient times. In the old days, strongmen lifted animals, bent rods, even dragged trees... And Roman gladiators climbed onto the platform in robes, all of which reached 400 kg.

However, it was Iron Samson who put all this together into a system and presented it to the world in 1924.

Muscles are based on tendons, and they are the ones that need to be developed first.

In the 60s of the last century, athletes from America made a “rediscovery” of this technique, and called these exercises isometric, or static. Since then, tendon strengthening has become a mandatory part of many training programs. But these workouts are just individual exercises, but Alexander Zass created a whole system!

Unfortunately, most sports coaches and scientists prefer to remain silent about this fact. But this system is unique in many respects: to use it you do not need any training equipment, just a little free space and time. And the effectiveness of these classes is simply excellent. Many modern circus athletes, for example, Gennady Ivanov and Ivan Shutov, developed their phenomenal strength using the Zass technique.

Meanwhile, experts are trying to find white spots in the sun. What can they come up with...

They talk about how isometrics are harmful to the cardiovascular system of unprepared people (needless to say, this is a blatant lie); then they allegedly present evidence that dynamic training is much more effective than static training (that is, they convince everyone that complex training is better than simple); many say that maximum tension injures muscles and causes tears in muscle tissue.

And recently they came up with another way to mislead people who do not understand all these training methods. The method is quite simple - mixing concepts. According to some of these “smart” people, isometrics in essence are no different from Anokhin’s gymnastics. Or they come up with “safe” training systems, saying that maximum tension should be held for no more than 6 seconds, and after about a year you can increase the time to 8 seconds. And holding the tension for as long as 12 seconds is extremely dangerous for your health. If you have a headache, stop training immediately. And no more than 15 minutes a day!

As for stains, a real stain can be considered modern history isometric development. In the 60s ago, Bob Hoffman began producing special frames for static exercises. As proof real benefit tendon exercises, he touted the achievements of Billy March and Louis Riquet, who achieved incredible gains in all-around results in just 6 months. Many then began to engage in isometric exercises, some achieved very good results, but no one could come close to the achievements of March and Rike. And at one point this “static boom” came to naught when it turned out that there was another reason for their amazing progress - the use of steroids. A big scandal broke out, as a result of which the reputation of tendon training was damaged for many years.

And yet these events became the first experiment of its kind. All equipment created in those years was subsequently used for research. The result of one such study speaks for itself: 175 athletes did isometric exercises for a certain period of time. Every week their strength improved by about 5%! As they say, comments are unnecessary.

Immediately after these studies, interest in this type of training increased sharply, and static exercises became firmly established in world sports practice. However, new difficulties arose, now they were associated with the athletes themselves... Many athletes were simply bored with performing these monotonous exercises, which were also narrowly focused. What can we say about ordinary amateurs who recognized only dynamic training and did not consider it necessary to waste their time on this nonsense, and they almost did not believe in the effectiveness of such training.

Like this the hard way there was a development of what was once created by our hero Zass. But everything could have been much simpler, it would have been possible to simply republish 2 books of Iron Samson and show in practice how effective exactly the Zass method is, that is, training with iron chains.

Now it is worth giving some clarification regarding the various objections and discussions on this topic:

• The core of the system was chain training, but it also included dynamic exercises with heavy bags. These days, bodybuilding is slowly but surely moving towards this system. And athletes try not only to get closer to it, but also to improve it;

• It is wrong to develop tendon strength only through isometrics; they need to be pumped, straining the entire volume of the joint. Thus, tendons must develop in several directions at once, from the development of a tendon spring to the distribution of force density throughout the entire range of motion. Several types of training should be used: stops, working with iron, lifting and lowering with body support, etc. There are quite a few ways to train.

• There is a direct connection between the health hazards of straining and disruption of physiological and energy patterns. The main danger is improper breathing when performing the exercise. Another danger is disruption of the recovery process. And finally, narrow-profile training, which can lead to imbalances in energy metabolism. These factors apply not only to static activities; they can be found in any type of activity, most often in sports.

• It has already been said that many consider isometrics to be an ordinary copy of Anokhin’s gymnastics. Indeed, some exercises from this gymnastics can be a good addition to tendon training. But, this gymnastics refers to muscle training, and not to the tendon.

• There is a type of gymnastics that can be called a close relative of isometrics. It's about about self-resistance gymnastics by Vladimir Fokhtin. What this gymnastics has in common with statics is at least the fact that it also gets it from the so-called “experts”. It is equated with Anokhin’s gymnastics, attempts are made to convince ordinary people that all the benefits of exercise lie only in toning the muscles, and it is only suitable for maintaining shape during business trips or business trips, and some argue that it is no less dangerous than isometrics. The next sign of kinship is the focus of the training: in addition to muscles and joints, gymnastics is also very effective on tendons. Again, the workout requires just a little free time and minimal equipment. The most important thing here is not to try to do as many exercises as possible; if you do 80 exercises in one course, then it will not end well. We can consider that Fokhtin took the next and very important step in the development of tendon training.

• As for the widespread opinion that each exercise should last no more than 6 seconds, and the maximum effort should not exceed 3 seconds, it is difficult to give a definite answer. Alexander Zass himself did not say anything about the duration of training.

However, the following facts are reliably known:

1) While in prison, Iron Samson performed exercises with 20-second tension. It can be assumed that in ordinary life this time reached a minute.

2) In the first 8 seconds, the ATP reserve is burned, then glycogen is burned, and after 40 seconds, fat begins to be burned. But the dynamic way of expending and restoring energy is completely different, and can conflict with the isometric way. If you have no desire to change anything radically, then it is best to choose one type of training. If isometry is selected, then you can define 4 temporary types of tension: 6-12 seconds, 15-20 seconds, minute, 3-6 minutes. Each of them must first be awakened and then developed. Otherwise, the only result of training will be a state of overtraining, leading to stress.

The technique of working with iron chains has not been forgotten these days. And this is not surprising, because it simultaneously develops strength, strengthens ligaments and tendons, and forms the basis for natural development. So many pleasures in one bottle!

If women decide to take up the Zass technique, then there are several comments. The muscles practically do not increase in volume from exercise, just as the veins do not increase. During training subcutaneous fat is included in the process of general energy exchange, which leads to its resorption and improvement of skin condition.

To perform tendon exercises, in addition to iron chains, you can use the following equipment: metal rods, thick cord, wooden sticks, etc. Walls, cabinets, heavy furniture, and doorways are perfect as fixed objects that you can try to move using maximum effort. You have to try to bend metal bars, lift a door frame, break chains, squeeze sticks... In general, do everything you can with these things. During any such exercise, muscles, ligaments and tendons are tensed, and all the strength gradually moves into a state of maximum density. And then the whole body calms down again. Several exercises performed in one training approach develop and strengthen the strength of our entire body. Should you do each exercise once, or can you do it 2-3 times a day? There is no consensus on this matter, but there were no negative consequences from several repetitions of one exercise.

Basic rules for performing exercises:

1) The object you are training is your body. When working with chains, it is necessary to create a dense body wave, then the chain will break on its own.

2) Throughout the entire exercise, breathing should be calm.

3) A wave of force should take over the whole body, while the whole body should be pressed into force, this will strengthen the connection between tendons, muscles and joints.

4) It is necessary to achieve a good power wave, the input is smooth, amplification to the maximum occurs without interruptions, then the same smooth output.

5) A positive attitude before training, the mood is much more important than the exercise itself.

6) Action on the tension-relaxation principle, along with the strength you will feel a certain energy, it is impossible to realize it.

7) The interval between exercises is 30-60 seconds; if a more powerful effort is required, you can increase the break to several minutes, you can experiment with this.

8) If you feel discomfort, a racing heart rate and difficulty breathing, stop and calm down, and when you return to training, do not make maximum effort first.

9) You don’t need to immediately try to hold the tension for 15-20 seconds, you need to reach this time gradually, 5 seconds will be enough for a start, and then there will be a smooth transition to longer tension.

10) Perform 5 to 8 exercises daily, in each exercise do 3 sets in succession, first at 60% tension, then at 90, and the third at 75%.

11) Full workout should not be carried out more than 2 times a week and take more than an hour.

12) And once again - the main thing is attitude, without it you can train as much as you like, and it will not bring results.

After strength training, you can do a small test: try to stretch a chain or towel, arms down, applying 95% of the effort. When you finish, listen to the sensations of your hands; if everything is fine with the muscles, then you can raise your hands first to the sides, then up. This test can be carried out only once a week, it will be an indicator of the progress of your strength and its quality over the week. Lack of progress means you are doing something wrong, think about what it could be. Perhaps you didn’t get enough sleep, overate, didn’t fully recover from your previous workout, or overexerted this one. And you also need to decide on the goal that you set for yourself before testing; if you cannot stretch the projectile for more than a minute, then be very careful with overexertion. And if you are able to do this for more than 90 seconds, then this is just great, your strength progress is obvious.

Exercises with chains for tendons

The original Zass method is a set of exercises with chains. If you attach handles with hooks to the chains, the chain can be lengthened or shortened if desired. To secure your legs, you need to attach chains to the ends, which will hold your legs like belts. Thus, to start practicing this system, you will need 2 chains, the length of which is the distance from the floor to your outstretched arm. In addition, you will need 2 handles for the arms and 2 loops for the legs.

Chains are sold at any hardware store. You can make handles as follows: thread a wire or cable, bent into a hook at the connection, into 2 pieces of pipe of approximately the same thickness. As for leg loops, tarpaulin, materials for trunks, and even a woman's handbag can be suitable here. First you need to conduct an experiment with fabric: take the ends of the fabric in both hands, step on it with your foot and pull it up. This way you can evaluate the thickness, width and ease of use of the loop.

And finally, it’s time to move on to the exercises themselves. Below we will describe 2 sets of exercises; they were collected from articles by Alexander Zass’s nephew, Yuri Shaposhnikov. The chain is always tensioned in its original position.

First complex:

1) Take the ends of the chain in your hands. Bend your right hand and stretch the chain with it; hold the other end in your straight left hand. Then switch hands and repeat the exercise.

2) Hands in the starting position are kept shoulder-width apart or slightly wider than shoulder-width apart. Stretch the chain, but at the same time tense not only the arm muscles, but also the chest muscles and latissimus dorsi muscles.

3) Extend your bent arms in front of your chest and stretch the chain. This exercise works the muscles of the arms and chest.

4) The chain stretches behind your back. The primary effect is on the triceps.

5) As in the previous exercise, stretch the chain behind your back. But this time, in addition to the triceps, tighten your abdominal and chest muscles.

6) Before starting the exercise, you need to exhale. After exhaling, wrap the chain around your chest and secure it. Then take a deep breath, tense pectoral muscles and latissimus dorsi, and stretch the chain.

7) Here we need two chains. You need to attach leather loops to one end of each chain, and put your feet through these loops. The chain is stretched, and the trapezius muscles and arm muscles are tensed.

8) When stretching the chain, change hands in the starting position. The triceps and deltoid muscles are tense.

9) As in the previous exercise, change the starting position. In addition to your arms, change the position of your legs.

10) When stretching the chain, use your right thigh first, then your left thigh.

11) This time, vary the position of your arms, legs, and torso as you stretch. You need to do 2 bends, to the left and right leg.

12) The chain is stretched while lying on the floor, the muscles of the shoulder girdle and triceps are tensed. The body must be in constant tension.

13) Now you need to stretch the chain in a handstand, using the muscles of the arms, back and neck. When looking for balance in the stance, try to transfer all the load to your fingers.

14) To perform this exercise you will need to use two loops. When stretching the chain, the neck and back muscles should tense.

15) When you perform an exercise that develops the muscles of the arms and quadriceps, change the position of your arms and legs.

16) As in exercise 14, here you will need two loops. The main impact is on the muscles of the back of the thigh, and they must be tensed while stretching the chain. You can vary the exercise a little and move your leg to the side when stretching. Change the starting position of your legs and repeat the exercise.

Second set of exercises:

1) Take the chain in your hands, bend them and extend them in front of your chest, your elbows should be approximately at shoulder level. Apply force and try to stretch the chain.

2) Raise your bent arms behind your head. While stretching the chain, change its working length.

3) In this exercise we will need two chains with handles attached to their ends. Place the feet of your hands through some of the handles, take the others in your hands, bend them and lift them to your shoulders. Stretch the chains straight up. Next, place the handles at head level, and then above the head.

4) Once again I will use two handles. Place the foot of your right foot into one, take the other in your right hand and lift it up. A slight bend of the arm at the elbow is allowed. When you straighten your arm, the chain should stretch upward. Then you need to repeat the exercises with your left hand.

5) As you inhale, wrap the chain around your chest and secure it. Then take another deep breath and try to break the chain, to do this you need to tense your chest muscles and latissimus dorsi muscles.

6) In the starting position, place your feet wider than your shoulders. Directly left hand take one handle and hold it at your left knee, the other handle is in your bent right hand at your waist. In this position, the chain is stretched, then the hands are changed.

7) Take one end of the chain in your hands, and the other must be secured. If you have a hook in the wall at waist level, then secure the end to it. Place your feet wider than your shoulders and pull the chain. Try to pull it out of the hook.

8) Now one end needs to be secured to a hook in the floor, and a handle must be attached to the other end. Then you need to grab this handle with both hands at knee level and try to tear the hook off the floor. At the same time, the muscles of the back, arms and legs become tense. Then you can repeat the exercise, holding the handle with your hands at waist level or behind your back.

Many people believe that to strengthen muscles, increase their strength and generally for effective training You need to do a lot of dynamic exercises for as long as possible. However, this is not true. Therefore, further you will learn how else you can train your body without harm, fatigue and loss of time.

What are isometric exercises

Unlike the intense training that many are accustomed to, isometric exercises involve constant static muscle tension. That is, without changing your body position, you work your muscles and tendons no worse than with a dynamic load, and sometimes even better. The huge advantage of this way to get stronger is that you don't have to spend a lot of time doing the exercises, and the results will be even better.

When performing dynamic exercises for the chest, back, legs or arms, static work of the body muscles does not occur constantly, and in total it can sometimes reach only 2-3 minutes. per lesson 1-1.5 hours. In the case of static exercises, it’s just the opposite: the time your body tenses is equal to how much you spent on training. To work the muscles for 10 minutes, you will need a little more, taking into account the change of position and preparation.

How to do isometric exercises

As before any workout, performing isometric exercises requires pre-warming up or simple exercises. To do this, you can swing your arms, raise your shoulders, bend to the sides, back and forth, and lift on your toes. After you feel the warmth in your body, you can begin the activity itself. General requirements:

• Each exercise should be performed with inhalation.
• All efforts for resistance are made smoothly, gradually. You cannot work with sudden muscle contractions.
• Each approach takes up to 10 seconds, the number of approaches for one exercise is 2-3.
• In general, one workout should take no more than 20 minutes.
• You can train like this at least every day, alternating with dynamics.
• Develop a routine that you will follow every day.

Isometric exercises for the neck

You can perform isometric exercises for the cervical spine absolutely anywhere, even while sitting in the office, which will be especially useful for those who spend most of their time in sitting position. Static exercises for the face and neck:

1. Lying on your back, begin to press the back of your head onto the floor.
2. While lying on your stomach, press your forehead onto the floor.
3. While sitting at the table, fold your hands in front of you and rest your head on them. Press firmly with your forehead.
4. Place your hands in a lock at the back of your head and begin to push, while resisting with your head.

Isometric back exercises

Performing isometric exercises for the back will help not only strengthen it, but also straighten your posture, because gymnastics is aimed at both the rectus and latissimus muscles. Isometric training in several options:

1. Lying on your stomach, move your arms back and press them along your body or fold them into a lock at the back of your head. Raise your legs and shoulders up, while tensing strongly. Freeze, count down 5-6 seconds.
2. Starting position as in previous paragraph. Raise only your shoulders, your legs pressed firmly to the floor.
3. Starting position from point 1. Lift your legs off the floor by 10-15 cm, shoulders pressed tightly to the floor.
4. While standing, imitate pressing your fists on the sides of your thighs.
5. The same as in point 4, only pressure is applied to the front of the thighs.

Isometric leg exercises

Like gymnastics for the neck, isometric exercises for the legs can be safely performed anywhere. Most of them occur while standing or sitting. Isometric gymnastics for leg muscles:

1. Stand up straight, tense all the muscles in your legs. Do 3-4 sets of 10 seconds.
2. Place your feet shoulder-width apart, bend and imitate spreading, resisting with your thigh muscles.
3. A similar position, but on the contrary, you need to try to bring your legs together.
4. While sitting on a chair, try to straighten your legs.
5. The same position, only your feet need to be rested against an obstacle, such as a wall. Try to straighten your legs.

Isometric abdominal exercises

An excellent gymnastics for women at home that will help get rid of belly fat is isometric abdominal exercises. The process does not require much time at all, and the result due to such statics will not be long in coming. None power training cannot be compared with these simple but effective loads:

1. Sit at a table, place your hands in front of you and begin to press down on the tabletop, while tensing your abs strongly.
2. While standing, begin performing delayed crunches, counting 5-6 seconds on each side.
3. Lying on your back, bend your knees (90 degrees) and lift your shoulder blades off the floor. It is best to extend your arms forward.
4. Lying crunch. At the same time, the legs are bent and standing on the floor, hands are locked behind the back of the head. On each side – 5-6 seconds in static mode.

Isometric exercises for arms

Who doesn't dream of beautiful hands or shoulders. You can achieve this with the help of power loads and dumbbells, or use isometric exercises for the arms of Alexander Zass, who actually founded this unique training system and proved its effectiveness by his own example. It was not for nothing that he was also called “Iron Samson”: this man could easily lift a horse on himself, and all thanks to only static loads. Favorite Zass exercises for arms and shoulders (can be performed with a rope or belt):

1. Place your hands on the doorway and begin to move it apart. The muscles of the shoulders and arms will become very tense. Hold this for up to 7 seconds. Repeat 2 more approaches.
2. The arms are wrapped in a chain and bent in front of the chest, elbows at shoulder level. Using the strength of your chest, shoulders and arms, begin to break the chain, as it were.
3. Raise your arms with the chain above your head, and then try to spread your arms to the sides.
4. Place the chain behind your back and then use your hands to try to break the chain.

Video: isometric exercises for strength development

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Modern women quite often act not only as a mother, but also as a “breadwinner”. Therefore, every minute counts for them, and there is practically no time left for themselves. And everyone wants to have a beautiful, toned body! There is an exit! Have beautiful figure and excellent health, isometric gymnastics, better known as fitness for busy people, will help you.

What is isometric gymnastics: benefits, disadvantages of isometric gymnastics

At the beginning of the last century, isometric gymnastics created a real sensation in the world of sports. With its help, many athletes were able to significantly improve their results. And today it has not lost its relevance. It is widely used during yoga, calanetics and pilates classes . Now you can find a lot of different original isometric gymnastics complexes. The most popular - complexes A.K. Anokhin, Dr. I. Borshchenko and A.S. Zassa , people who are considered the founders of this type of exercise.

So what is isometric gymnastics?

This is a set of exercises based on high voltage for a short period of time . When performing them, the muscles only contract without stretching. You don’t need to devote a lot of time to this type of gymnastics; it will be enough to remember about it in a free moment, as if “by the way.” For example, at work or on public transport, sitting at a computer or standing in line. It only takes a few seconds to complete one exercise.

Video: Isometric gymnastics complex for home

Isometric gymnastics has a number of significant advantages:

• Each workout lasts no more than 15 minutes ;
• For classes you no special equipment required ;
• You can do it at any convenient time and almost anywhere;
• Exercises of this type of gymnastics are excellent train tendons , the places where true human strength resides;
• A wide variety of exercises allows you to develop workouts for specific types of activities;
has no contraindications , anyone can do it. However, you should not do it during an exacerbation of diseases in which any physical exercise is contraindicated;
• Exist exercises for each body part ;
• All yours energy is spent only on tension , and not on movements that cause fatigue. This allows for maximum strength levels;
• Reduces injuries;
• Improves flexibility.

However, this type of gymnastics has several disadvantages:

• For training correct technique it takes time ;
• If the exercises are performed incorrectly, you may experience blood pressure problems ;
• For classes with isometric gymnasticsnecessary the right attitude , as well as good ability to control breathing and body;
• Isometric gymnastics cannot be considered as the main . It can be used in addition to other physical activity or morning exercises.

Basic principles of performing isometric gymnastics exercises

• All exercises must be done tensing the muscles as much as possible , however, you should not overload them;
• You need to breathe rhythmically : inhale and exhale for 6 seconds, without delays or pauses. Maximum effort is created during exhalation;
• Duration of each exercise 5-6 seconds ;
• Between approaches it is necessary pause for about 1 minute ;
• Muscles must be tensed smoothly , and also relieve tension;
• Focus your attention on the muscles you train;
• Required condition: the force resisting your efforts should be maximum to eliminate the possibility of any counter movements;
• To have an effect, each of the selected exercises must perform daily ;
• In the first couple of months of classes you cannot perform more than 12 exercises at a time . Then several exercises can be replaced with others. And also add 3 new exercises every month. However, remember that you can perform no more than 24 exercises in one workout, as your blood pressure may increase;
• Best isometric gymnastics study in the morning , in a ventilated area;
• Since doctors recommend exercising all your muscles every day, choose your exercises for all muscle groups ;
• Preferably after training take a warm shower and rub your body well with a towel.

Modern isometric gymnastics – exercises, video

You can easily come up with exercises for isometric gymnastics yourself. Below are some examples of exercises for the most different groups muscles.

Video: Isometric gymnastics exercises

Isometric gymnastics in the office:

Isometric gymnastics exercises:

Isometric gymnastics exercises with a chair:

1. Sit on the floor, bend one leg at the knee. Tighten your straight leg thigh muscles tightly. After 6 sec. relax slowly and then repeat the exercise. Gradually increase the tension time to 15 seconds. Then repeat it on the other leg;
2. Standing in the doorway, place your hands on the loot and try with all your might to enlarge the doorway;
3. Stand facing the wall, resting your hands on it. Now try with all your might to move the wall;
4. Hold your hands together and stretch them out in front of you. Now, with maximum tension, try to separate your hands;
5. Sit on a chair and place your hands under the seat. Try lifting the chair with you;
6. While sitting upright, place your hands in front of you so that your palms touch. And now for 5-6 seconds. press your hands on each other;
7. Sit straight on a chair, clasp your hands on the back of your neck and try to bend it. In this case, it is necessary to provide maximum resistance with the neck muscles;
8. Grab the back of the chair from behind. Try to squeeze it first and then stretch it;
9. Place a towel under your chin. Now try to lower your head, overcoming the resistance of the towel;
10. Stand on your toes, taking a deep breath. And while exhaling, lower yourself onto your heels, giving yourself maximum resistance;
11. Without holding your breath, draw in your stomach with maximum effort. Stay like this for about 6 seconds and then repeat the movement.

The website warns: all information presented is for informational purposes only and does not constitute medical advice. If you have any diseases, be sure to consult your doctor before performing gymnastics!

The popularity of isometric exercises is easily explained by their effectiveness. The essence of this direction is that the pumped muscle group is a short time(about 6-12 seconds) is subjected to maximum effort to counteract the resistance of any object.

Benefits of Isometric Exercises

The effectiveness of isometric exercises lies in the ideal cost-benefit ratio. With minimal investment of time, space and necessary equipment you can pump up every muscle group and achieve the desired result. If we compile a general list of advantages that highlight the type of exercise under discussion, it will look like this:

• Saving time resources.
• Reducing the rest period necessary for the growth of strength and muscle mass.
• Possibility of greater frequency of training.
• Concentration on the muscle group that most needs high-quality exercise.

Time saving is manifested in the fact that with isometric exercises, muscles are activated in a few minutes, which cannot be achieved with conventional isotonic-dynamic training. In normal mode, in order to give the necessary load to any muscle group for a few minutes, it usually takes at least 1-2 hours.

Due to the fact that isometric training lasts a short period of time, the muscles, while receiving the necessary load, do not get tired as much as during a regular workout. This significantly reduces the amount of rest period required after exercise. Due to the fact that the time for resting a muscle group is reduced, it becomes possible to increase the frequency of loads and, accordingly, the speed of achieving the intended result, because the degree of increase in muscle strength and mass is not inferior to standard training.

This is due to the fact that when performing isometric exercises, minimal costs are spent on performing the movement. Due to the fact that the cells that provide oxygen to the muscles are compressed, which contributes to greater muscle tension and increased efficiency from exercise.

In addition, isometric exercises can be used in such a way that the muscle group that needs it most, in the athlete’s opinion, will receive the load. This is very convenient when you don’t want to wait until the end of the recovery period for one group to work on another.

Varieties of isometric exercises

The isometric direction of exercises is classified according to the nature of execution. Within this division there are three main groups:

• Isometric-static.
• Exercises with weights.
• Exercise with the maximum possible weight.

The isometric-static type of exercise is a set of exercises in its purest form, in which maximum muscle tension is achieved by counteracting resistance that cannot be overcome. Exercises with weights differ from static exercises in that during their implementation, stops are made for a short period of time (a few seconds) to create additional isometric tension.

The initial phase of exercises with the maximum possible weight is more isotonic-dynamic than isometric in nature. Moreover, when it comes to the main phase, the exercises completely take on an isometric-static character by stopping the exercise.

Samson's exercise system

A complete comprehensive system of isometric exercises was developed by Alexander Ivanovich Zass, known as Iron Samson. Exercises according to the Samson system help overcome stagnation and dead spots in training various muscle groups. Let's take a closer look at each exercise, indicating the muscles involved in it.

Exercise 1

It is necessary to raise the chain to chest level with bent arms and try to stretch it with muscle effort. This exercise specifically targets the latissimus dorsi, rear deltoids and triceps.

Exercise 2

Raise the chain behind your head to the level of the back of your head and try to stretch it. Targets the triceps group.

Exercise 3

The same chain rises above the head with outstretched arms. It is also necessary, as before, to try to stretch it. The exercise is aimed at increasing the strength of the latissimus dorsi muscles.

Exercise 4

Place your hands with the chain behind your back. Try to stretch the chain by moving your arms forward. The exercise is aimed at developing strength in the chest, triceps and deltoids.

Exercise 5

After exhaling, you need to wrap the chain around the body. Then, while inhaling, try to stretch the chain through the tension of the pectoral and latissimus muscles.

Exercise 6

Holding one end of the chain below with your left hand extended, try to stretch it with your bent right hand. Then we change hands. The exercise develops the strength of the biceps and triceps of the arms.

Exercise 7

You need to stand in the middle of the chain. Then, holding its ends, try to stretch it by straining the trapezius muscles.

Exercise 8

Taking a starting position similar to exercise 7, but with your elbows pressed to the body, try to stretch the chain using the force of your biceps.

You can visually familiarize yourself with A. Zass’s system of exercises by watching the video materials:

Isometric exercises outside the gym

Have a nice one distinctive feature This group of exercises is due to the fact that the presence of visits to the gym does not affect the ability to exercise. To keep muscles toned and work on their strength, isometric exercises can be performed in any convenient place (in transport, in classes at the institute, etc.).

Isometric exercises in transport

The minimum need for movement, in this case, once again plays into the athlete's hands. When performing isometric exercises in public place, you can pump different muscle groups without attracting any attention to yourself.

So, for example, while in a subway car or minibus, you can perform a number of simple and effective exercises. The only caveat is that the starting position will always be: standing, holding the handrail.

Exercise 1

Grab the handrail from above. Push the top rail up with both hands. This involves the triceps, deltoids, and chest.

Exercise 2

The same grip from above, but you need to pull the handrail down. The groups that work are the same: the latissimus dorsi and biceps.

Exercise 3

Grab the handrail from above. Try to stretch the bar by tensing your triceps and latissimus dorsi.

Exercise 4

Overhand grip, shoulder width apart. Try to pull the handrail with your hands towards the center of the grip. The chest, biceps, and deltoids work.

Exercise 5

Grab the handrail from below. Try to pull the handrail down. The load is the same as in exercise 2, but the load on the biceps increases and the load on the serratus back muscles is added to it.

Isometric exercises in pairs

In addition to those listed, there are several more effective exercises in another public place and in a different starting position. We are talking about lectures at the institute and the sitting position.

Exercise 1

Grab the seat underneath you with both hands and try to lift it up. This tightens the trapezius and biceps.

Exercise 2

Grasp the seat underneath you with both hands, as in the first exercise, but now try to push it down. If the body involuntarily rises above the seat, you need to put your feet under the chair. Triceps, chest, deltoids work.

Exercise 3

Place your hands under the table and try to lift it. Designed mainly for biceps.

Exercise 4

Starting position: hands are on the sides of the knees. By straining the muscles of your arms, try to bring your knees together, but also by straining your legs, do not allow this to happen. The muscles of the chest, arms, and abductor muscles of the legs work.

Exercise 5

The palms of the hands are on the knees. Try to spread your knees to the sides with your hands, but at the same time, straining your legs, do not allow this to happen. Involved in the process: adductor muscles of the legs, latissimus, trapezius, triceps, posterior deltoids.

In other words, the isometric type of exercise allows you to train a variety of muscle groups at any time convenient for the athlete. The main thing is not to be distracted by them when driving or crossing the roadway.

Isometric exercises are a very interesting and incredibly effective method of strength training. The essence of the training is that the muscles tense, but remain motionless, that is, they do not stretch. Instead of lifting weights, you have to overcome resistance, which is, in principle, impossible to overcome.

Isometric training is good because it does not require much time - 5-10 minutes of training is enough to get a good result. Positive changes, primarily the increase in strength, achieved as a result of isometric exercises last longer than with long-term dynamic training.

Isometric and static exercises have been used in martial arts practice since ancient times. They perfectly train not only the body, but also the will. Today they have become popular thanks to the achievements of Alexander Zass and Bruce Lee. The incredible strength that Alexander Zass developed thanks to isometric exercises has been tested in more than extreme conditions- During the 1st World War, he was exhausted and captured by the Austrians, severely beaten, imprisoned in the basement of the fortress and chained to the wall. On the first night he broke the chains, broke down the bars and escaped.

In the photo there is a monument to Alexander Zass in Orenburg

Basic principles of performing isometric exercises

1. Perform each exercise with maximum tension. Make an effort as you exhale, and do not hold your breath while performing the exercise. Breathe rhythmically - inhale for 6 seconds, exhale for 6 seconds, without pauses or holding your breath.

2. While performing isometric exercises, we do not move, that is, our joints remain motionless and, accordingly, the muscles do not change their length, but at the same time they contract and pull the tendons along with them. This way we strengthen them and make them more elastic.

3. Pause for about 10-30 seconds between efforts. Try to tense your muscles and build power smoothly. Relieve the load smoothly too. The resistance to your efforts should be so great that it obviously excludes the possibility of any movement.

4. It is most effective to do static exercises no more than five times a week, leaving two days for rest. Each exercise is best done in 3-5 sets of 5-8 repetitions. That is, in one approach, 5-8 six-second efforts are done with pauses of 10-30 seconds between them. Then follows a short 30-second rest and after the rest comes the second set of 5-8 efforts and so on...

5. For beginners, it is enough to do only two static exercises in the first month. Then, every month, you can add one exercise and gradually increase their number to six.

"Big biceps are not a criterion for strength in the same way as big belly- a sign of good digestion. All strength lies in the tendons." Alexander Zass.

A set of isometric exercises with a rope

This complex is aimed at training tendons and increasing your strength. To complete the complex you will not need a lot of time and special equipment. Before you start performing this complex, you need to warm up and do at least a joint warm-up. Do not change the sequence of exercises. Fix the maximum tension in each exercise depending on your fitness - approximately 6-12 seconds. Having taken the correct position before tension, you need to inhale with your stomach, and then, at the moment of tension, perform a slow forceful exhalation. Your focus should be on showing effort.

Exercise 1

Feet shoulder width apart. The rope is located at chest level. We exert force forward with both hands. The arms should not be completely straight or bent too far. To allow you to exert force, keep them slightly bent. Inhale with your stomach and exhale with tension.

Exercise 2

We do the same as in the first exercise, only first with one hand and then with the other. The second hand presses against the body and holds the rope.

Exercise 3

We spread our hands. We exert force strictly to the sides. Don't forget about proper breathing and bent elbows.

Exercise 4

We wrap the rope around the body. One leg is in front, the other is behind. The elbow is bent and level with the fist. We exert effort to straighten the arm. Watch the position of the rope. Perform with both hands.

Exercise 5

Feet shoulder width apart. We fix the rope with one hand. The rope runs down the back and rests on the shoulder. We show effort with our fist down. Perform with both hands.

Exercise 6

Hands in front of you slightly wider than shoulder width. We show effort by spreading our arms to the sides.

Exercise 7

Feet shoulder width apart. Rope under feet. Hands in front of you. The elbow bend angle is slightly more than 90 degrees. We show effort by bending our elbows.

Exercise 8

Feet together. Rope under feet. We turn our arms to the side from the previous position. We show effort by raising our hands up.

Exercise 9

We hold our hands in front of us. Feet together. Rope under feet. We show effort by raising our hands up.

Exercise 10

Feet together, knees bent. Rope under feet. It is important to keep your back straight. The force is produced by straightening the legs.

Such exercises teach the central nervous system to connect more muscle fibers to the action being performed. Therefore, when performing such an action dynamically, you will be able to use more muscle fibers, which will give you more strength.