Recently, among lovers of bodybuilding, one can often hear such a term as statodynamics. And if for a beginner it will serve as a reason to study an unfamiliar exercise for him, then the regulars of gyms can not only discuss this technique, but also discuss his account. To begin with, let’s analyze the term itself. Statodynamics is one of the techniques of strength exercises, in which the musculature is in a constant tone, the exercise is performed with a partial amplitude for 35-40 seconds.
History
This is one of the most interesting techniques that was developed and applied by the Japanese in the Eighties of the twentieth century. The athlete during training with the help of a rubber tourniquet blocked the blood flow and performed a set of exercises until muscle pain was achieved. And only with time, deepening more and more the study of this method, it turned out that if you perform movements with a short amplitude, you can achieve the same result, but without a harness. Bodybuilders of the Golden Age actively applied the principle of continuous tension, while neither the speed of the projectile nor its weight was of particular importance. Emphasis was placed on constant muscle tension, the number of approaches and minimal rest in between. In our country to date, this technique is better known as » statodynamics according to Seluyanov.»
Effects on muscle fibers
The main task of statodynamics is to influence the slow-twitch fibers in order to improve the aerobic abilities of the body and, of course, to develop strength. In the simplified version, it looks like this:
due to compression of capillaries, oxygen starvation of muscle fiber occurs, which activates the process of glucose degradation without using oxygen (anaerobic glycolysis). Due to this, oxidized muscle fibers (OMV) are acidified faster with lactic acid, which is not possible during routine strength training. And with relaxation, blood and hormones quickly enter the muscles, causing muscle growth.
Static load on muscles
The subtleties of statodynamic training
To better understand this technique, it is necessary to learn its main differences from classical learning:
the charging time varies from 30 to 45 seconds. This is an important point, because if you reduce it, there will be no acidification, and the increase in time can have a negative impact on muscle growth;
the amplitude of movements should be short so that the muscle is in constant tension, thereby compressing the vessels;
the speed between static voltage and dynamic voltage varies from high-1 sec per repetition to low-3-5 sec per repetition;
the weight should not be more than half of what is taken for a maximum at one repetition;
the presence of a failure in the target muscle group is due to strong acidification, which is manifested by an unbearable burning sensation;
rest between sets should be at least ten minutes, this is necessary to completely remove the products of decomposition and lactic acid from the muscles. And if you make active rest, bringing the pulse to 120 beats per minute, you can accelerate the withdrawal of the latter;
the timing of statodynamic training is very important. Due to the fact that a large number of hormones enter the cell, it is desirable to distinguish them first with the help of a force load, so that the statodynamic exercises are performed after;
run sets with limited rest between sets for 40 seconds;
the application of rubbers during exercise helps to better keep the muscles tense.
Static Tension on the press
Advantages of statodynamic training
This technique has many advantages that I have to use it in my workouts, here are the main ones:
security. Due to the fact that in this variant of training you can work with small weights and with a small amplitude you can avoid injuries and protect joints;
concentration on the target muscle group allows you not to spray your efforts, but rather to concentrate them;
suitable for most athletes, regardless of age, gender and level of training;
the time and place of execution does not matter, since no additional equipment is needed (such as squats and push-ups);
accurate determination of when the target is reached occurs at the time of unbearable burning;
blood pressure does not increase because breathing is free and does not linger;
wellness effect. The use of this technique has a beneficial effect on the hormonal background of a person, which leads to strengthening immunity, rejuvenating the body, restoring ligaments and joints and, of course, adding vitality.
statodynamic drive
Statodynamic exercises
Let’s consider some techniques for performing exercises on statodynamics.
And the first of them will be squats. The starting position is a squat parallel to the floor at a right angle, then we cling to 10-15 degrees and return to the starting position, and again repeat the previous action without interruption. Movement is carried out at a slow pace, for a minute, but you can also reduce to 30 seconds. Thus, the tension in the muscles is maintained throughout the work. There should be an unbearable burning sensation in the muscles, but if it did not appear, after a 30-second break, the approach should be repeated.
The signal to achieve the goal will always be the same» fire » in the muscles.
When performing the bench press, the athlete’s work takes place in the middle of the amplitude and looks like this: a strong lift, elbows do not fully stretch, and then a slow return to the starting position, barely touching the chest. And so on until there is a failure in the form of combustion.
During push-ups, you can not lie on the floor. Go down slowly, go up sharply.
Press. The starting position is lying on the back, knees bent, arms pulled back behind the head, fingers uncrossed. When the body is fully raised, the elbows remain flat, the fingers do not close, and then slowly return to the starting position without touching the floor.
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In general, almost all exercises can be performed in statodynamics, and training programs are available to the general public for athletes of all levels. The main criterion is not to relax the muscles, to perform slowly, not to pull the limbs completely.
Statodynamics in bodybuilding
In bodybuilding, this training system is gaining popularity, as it is considered one of the best for the growth of reduced strands in red muscle fibers. In the learning process, it can be implemented in three ways: simple, medium and complex. In a simple version, statodynamics is defined by a mesocycle, for example-a month during which work with small weights and the gradual addition of repetitions occur. In the second variant there is pulmonary ventilation, where the first week is devoted to strength training, and the second to statodynamics. And the third most difficult option to implement is the periodization of loads in the microcycle.
It looks like this: training with high weight on a specific muscle group is performed, then a 2-3-day break is made and after rest, work on the same muscle group begins in statodynamic mode. Or you can use this method: in the first half of training there is work with high weight, in the second – in statodynamics.
Differences of stuffing
Due to the great similarity between statodynamics and pamping, they are often confused with the same technique. However, the difference is still there and lies in the form of muscle failure. So, if in the first case this is due to an unbearable burn in the muscles, which is formed with prolonged muscle tension, in the second case, the failure occurs as a result of the inability of the muscle to contract, because all energy resources are expended.
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