9 static exercises for legs, buttocks and hips. Slimming and strengthening ligaments and muscles

If you are able to overcome the entire described complex, and bring the time spent in each position to a minute, then consider that you have conquered the expanses of static mastery for the hips and buttocks. Now you just need not to leave classes, add other options, build up “circles” and follow all the tips above. Six months - and you will not recognize yourself!







Have you ever wondered why bodybuilders are often characterized by low endurance, and Olympic marathon runners cannot boast of bumpy muscles? Why do fitness masters have the most graceful figures, and the ageless Jackie Chan is still the undisputed champion in the art of owning his own body in world cinema? In this article, we will look at 9 static exercises for losing weight in your legs, hips, and breeches Buy Steroids Online in USA. They will contribute to weight loss and the development of muscle strength in the lower extremities.

Circular complex for  which will quickly get you in shape

What is the advantage of statics over dynamics? As you know, almost all physical training can be conditionally classified into:

  • Aerobic, in which the value is given to the heart rate indicator, for example, an exercise bike, aerobics, running, walking, jumping rope.
  • Exercises to stretch - all kinds of stretching legs in a sitting position on the floor, twisting, twine.
  • Dynamic. Dynamics is movement, that is, all exercises for repeating the same movement a certain number of times; for example, take regular squats.
  • Static Are training in which muscles work without the movement of body parts, and we’ll talk about them.


And it is with static that our muscles:

  1. They are exposed to the most prolonged stress without the ability to relax, as is done in dynamics.
  2. Parts of the body in a static exercise are still.
  3. Half-force static exercises, as a rule, are aimed at maintaining the weight of one’s own body in a certain position (classic “bar”).
  4. Static exercises, done in full force, are aimed at overcoming the obstacle ("moving the wall").
  5. They are aimed at strengthening tendons, in contrast to the dynamics in which only muscles develop.
  6. As a result, regular static exercises develop not so much muscle relief as practical muscle strength (a classic example of pitching is known, which is not able to unscrew the lid of a clogged can).
  7. Due to the fact that mainly red muscle fibers work in static training (but only in half-strength), the main role of which is fat burning and energy production, these exercises contribute to almost one hundred percent “drying” of excess muscle, elimination of excess fluid and fat, and giving, in the case of our theme, your legs and buttocks a perfectly elongated and elastic shape.
  8. In addition, it is the red fibers that are surrounded by a large network of capillaries, therefore, during their work, the influx / outflow of oxygen as a whole increases, which favorably affects the blood supply to the muscle mass, as well as the state of the cardiovascular system in general.





Circular complex of 9 static exercises for legs and buttocks

Immediately, we note that to achieve the full effect, most instructors advise a comprehensive approach to training. You are invited to perform the so-called "circle". Its essence is the alternate static study of all the muscles of the buttocks and hips by alternating various exercises with a minimum break (1-2 seconds) and a maximum duration of delays in each position. The latter depends on the degree of your preparedness, it can be from 5-10 seconds to a minute or more.

1. Stand in the side lunge

In fact, it is a frozen component of the well-known sailor dance “Bullseye”. From a standing position, you squat on one leg, moving the other to the side and pulling the sock towards you (the last nuance is working on the upper part of the inner surface hips, You can not pull the sock). The arms can be on the legs, at the waist, stretched out in front of you, and also closed behind your head (if you want to add a static effect to the muscles of the back, shoulder girdle and arms at the same time, the last two positions are ideal). In this position you freeze for 5-10 seconds (more is better, a minute is ideal, even more you are a Superhero!)




This pose is identical to the usual dynamic side lunges, which, by the way, also work well on the gluteal muscles. The stand trains the muscles of the thighs (especially the inner surface) and buttocks, back.

2. Stand tilted forward

This pose is also called "Frozen puppet", or "Swimmer at the start." The target muscle group is the gluteal and posterolateral (biceps), as well as all the muscles of the body that are responsible for posture (“core” muscles).




From a standing position, with straight legs, back, arms (legs shoulder width) lean forward at right angles to the legs. Hands continue the straight torso - stretched forward. The chin stretches forward.

3. Ballet

In this exercise, you develop all the muscles of the hips, buttocks, and calves. It is no coincidence that it is the main one for ballerinas and ballet dancers. From a standing position, with the feet wide apart and the heels turning to each other, squat on toes (the heels are maximally raised) until the thighs are parallel to the floor. At the same time, the hips are maximally diluted, and the back is kept straight. You can always achieve additional effects for the back, shoulders, arms, and neck with the addition of complications in balancing your arms.




The stance is identical to the “Plie” dynamic squat, which itself perfectly works out the entire lower body and removes fat between the legs.

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First of all, the hind muscles of the hips are strengthened and buttocks.

Description of a static pose while standing on 1 foot "Swallow": Standing (you can hold your hands on the back of the chair, since it is very important to keep a straight back), we raise and take back one straight leg, to the maximum possible angle in which you can lock in. Exercise is done alternately for each leg.

5. Leading the legs forward

The same thing, but each leg rises in front of the body. Keep your hand on the wall or railing, keep your back straight. In this exercise, the quadriceps, the tailor muscle are especially studied, but all the other muscles of the thighs and buttocks are involved. The dynamic version of the movement - swing the legs forward.

It is also worth mentioning that all the swings contribute to the weight loss of the “ears” (breeches) on the frogs.

Important! Do not forget to pull the sock towards you - to tighten the problematic upper part of the inner thigh. And also do not take your foot to the side, which will reduce the load.

6. Exercise “Stool”

This is a classic exercise - in itself a great, comprehensive workout - but it can also be part of the complex. It is very useful for working out the front muscles of the thigh, especially those located close to the knees, as well as the buttocks. Great static exercise to strengthen leg ligaments. Do it with your back against the wall, feet shoulder width apart, feet parallel to each other.

We begin to squat, keeping his back pressed against the wall, until we reach a right angle at the knees. Hands can be held along the wall for support, but can be extended in front of you. After the delay, we also straighten up slowly.

This exercise, along with the plie and the plank, are the basic and most effective in static exercises and collectively cover all muscle groups. In addition, they have many varieties, having studied which, you can gradually diversify your workouts.

7. Plank on one leg

Exercise is hard to do at first. It simultaneously trains the muscles of the abs, arms, back, hips and buttocks, and in this variation the emphasis is especially on the last two groups, which is why we decided to include this exercise in a "circular" complex Buy Steroids at a low price in USA. Promotes weight loss of the abdomen.

From a prone position, stand on your socks and elbows, straightening the entire body in one line parallel to the floor. Having fixed in this position, take one leg back - up, not forgetting to pull the sock towards you. Hold still for as long as you can, then change legs.

8. Back plate

This exercise is not suitable for beginners, in addition, in addition to a strong body, it requires significant stretching of the hands. The fact is that the fingers of the palms should be turned exactly towards the toes of the feet, and this is despite the fact that the hands are behind the back and hold the whole body!

The back plate ideally strengthens all the muscles of the body, but the main “workhorses” are the back muscles of the thigh, calves, buttocks, shoulder girdle and back. In addition, it perfectly promotes stretching of the shoulders and arms.

Take a supine position, stretch your socks and place your feet on the floor next to each other. At the same time, pull straight arms under the shoulder blades and press your hands to the floor in the direction strictly forward. These are your four pillars Anabolic Steroids for Sale. Now rise slowly, until the arms straighten behind your shoulders. Keep your back, buttocks and legs absolutely straight.

9. A bit of statodynamic leg training - squat

For a change, complete your “circle” with one of the static-dynamic exercises. In statodynamics, the exercise is done with the smallest amplitude and with an increased frequency of movements. This creates an even greater load on the supporting muscles of the exercise, as dynamic work occurs without the ability to relax. Do, for example, a statodynamic squat.

Legs shoulder-width apart, back straight, arms extended forward. Get down in the semi-squat position and immediately begin to straighten up, but do not bring the movement to the end, but again lower yourself into the squat and so on. Keep your back straight, press tight, arms in front of you or behind your head. The feet are parallel to each other, do not come off the floor. With this implementation, you create the most intense load for all the muscles of the hips, buttocks, calves, as well as the back, arms and neck. It is carried out within 30-60 seconds.

How to perform a circular complex

  1. The "circles" of static exercises should be repeated every other day, alternating them with workouts of any other orientation, but preferably aerobic or stretching (or you can alternate both).
  2. The primary complex for weight loss is designed for 2-3 months (depending on your individual characteristics, as well as on how correctly you create a psychological mood in yourself, adjust your diet, water balance, and the alternation of workouts with relaxation, and of course from your original state!).
  3. After completing the course, you should replace it for six months, for example, with daily aerobic workouts (you can alternate with stretching workouts), and then conduct at least one more 2-3-month course of static exercises to consolidate the result.
  4. The number of "circles" increases as you progress: in the first week - one, in the second - two, in the third - three, and so on Order Steroids Online. At least this figure needs to be brought to 4-5.
  5. Before the exercises you need to do warm-ups (vigorous walking in place, then running or jumping rope - until the muscles are well warmed up).
  6. Between circles it is very important to do small stretching workouts.
  7. During exercises, it is necessary to monitor the correctness of breathing, do not hold it, do not knock it down (for the proper process of blood supply and oxidation in the muscles).
  8. After a second course on consolidation, one or another exercise can already be included in exercise complexes that can be carried out no more than 2-3 times a week. Our wise organism, taught by the previous intensive course, will “get" on its own the rest of the days.




A little more about the benefits of statics

At the beginning of the 20th century, Iron Samson, or rather, Alexander Zass, the domestic classic of bodybuilding and the founder of isometric gymnastics, spoke about the great importance of static gymnastics. According to him, it’s better to have strong arms than big muscles. He drew the attention of athletes to the fact that often in a gambling desire to acquire powerful biceps, athletes lost their control over them. That is, in fact, the muscular relief became a useless landscape on the human body, which he was not able to use.

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Indeed, are we rarely to see people with externally inflated parts of the body, but not able to pull themselves up even 5 times? The fact is, as Alexander Zass taught, that it is not the muscles themselves that are responsible for the real strength of a person, or rather, not their middle parts, but the tendons with which these muscles are attached to the bones.

By the way, anatomically any muscle consists of a central part (active) - the “abdomen”, and passive endings (tendons), with which it is attached to the bones from two sides.

So, it depends on the degree of development of the tendons how fully a person will be able to use the active part of the muscles, since they set the muscles in motion.

Imagine a skinny pack animal harnessed to a railway trailer. Will it be able to move it? The answer is obvious.

Tendons are the motive power of your musculoskeletal system, and it is about the need for their development said the great contemporary of our great-great-grandmothers.

In this article we are talking about half-strength static exercises that develop red muscle fibers, contributing to weight loss and good blood supply to the muscles. In contrast, the isometric complex following the example of Alexander Zass affects white fibers, the percentage predominance of which is observed in sprinters and weightlifters. These fibers are also called “fast” because of the ability to contract quickly, but they do not have long endurance. That's why sprinters run a short distance!

Agree on red fibers. They are the physiological antonyms of whites, which is why they are called “slow” because of the inability to quickly contract. But thanks to them, athletes achieve high endurance indicators. In practicing sports in which endurance matters, the predominant number of red muscle cells is noted.

Benefits in strengthening the muscles of the lower body

Of course, it is impossible to narrowly confine oneself to the development of only one or several parts of the body, forgetting about the rest. On the understanding of this, the integrated approach of most workouts is built. but it should be pointed out the advantages in the development of muscle groups of the lower body, in particular, legs and buttocks, in front of everyone else. It lies in their maximum "fat-burning" effect for long-term maintenance of ideal weight. But that is not all.

So, the leg muscles are the most voluminous muscles in the body of a normally developed person. Many physical indicators depend on how strong and massive they are: weight, endurance, as well as the speed of metabolic processes. Well-developed thigh muscles have a beneficial effect on the functioning of the organs of the excretory, reproductive, and even digestive systems. At the same time, they are on guard of the hip and knee joints

And the vital activity of the kidneys depends on the healthy state of the knees, in particular, according to the Taoist teaching on “Walking on the knees,” and as a result, visual acuity, good condition of teeth, hair, and even memory.

It turns out that by training your legs, you are conducting a session of simultaneous therapy for the organs of the body so far removed from each other. And if the Chinese call their knees "a temple of tendons," then the femoral muscles could rightly be called a "forge of health."

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