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58
Workout

Effective statics

~31 min.
~372 kcal
Female
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"Effective statics" are exercises based on holding a certain body position for a certain time. This training method Helps improve muscle endurance, strength and flexibility. The main idea of ​​the training is the fact that when maintaining a certain body position, stabilizer muscles are strengthened. It is these muscles that provide fixation and stability of the skeleton.

Main exercises
Tilted march
6
Level: 2
12
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Single leg hip hinge
1
Level: 2
R3
5
Single leg hip hinge
1
Level: 2
R4
5
Single leg hip hinge
1
Level: 2
R5
5
Single leg hip hinge
1
Level: 2
R6
5
Side plank standing
6
Level: 2
R1
40 sec.
Side plank standing
6
Level: 2
R2
40 sec.
Side plank standing
8
Level: 3
R1
40 sec.
Side plank standing
8
Level: 3
R2
40 sec.
Square on forearms
3
Level: 3
R1
10
Square on forearms
3
Level: 3
R2
10
Square on forearms
3
Level: 3
R3
10
Square on forearms
3
Level: 3
R4
10
Plank
2
Level: 2
R1
40 sec.
Plank
2
Level: 2
R2
40 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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