Sign In
Menu
58
Workout

Effective statics

~31 min.
~372 kcal
Female
⁉️ Comments

"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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

Comments

Start training