By doing the exercises described in this article, you will significantly increase your gymnastics skills, improve coordination and strengthen your core muscles. The third task on our list for someone may even be a real torture, but if you can hold on to the described position for at least a few seconds, gradually increasing the time, then the result will not be long in coming.
Benefits of Static Exercise
Static exercises, despite their technical simplicity, are quite physically difficult. Having mastered them to the full, you can significantly improve your results in other, more technically complex exercises and complexes.
For example, lifting your socks up to the bar will no longer be a problem once you master the corner-holding technique. Front squatting and hand-walking will feel easier, and even when doing military presses, you will feel more comfortable with your core developed.
The essence of static exercises is quite simple - it is very important to maintain the desired body position for a certain period of time.
The benefits of this type of training are as follows:
- increased muscle endurance;
- increased muscle strength;
- saving time;
- improvement of the general tone.
Most Effective Exercises
There are a great many static exercises. We have chosen from a large list of 5 of the most effective ones, which allow you to train core muscles with minimal effort and time.
# 1. "Boat" in supination
Training this body position is one of the fundamental gymnastic approaches to maintaining a straight body line. This is the basis for most gymnastic exercises. It is often referred to as the “reverse” boat or the press boat.
Technics fulfillment:
- Lie on your back with your lower back touching the ground.
- Keep your abs tight with your arms straight behind your head and your legs reaching forward.
- Begin to gradually lift your shoulders and legs off the ground.
- Your head should lift off the ground with your shoulders.
- Continue to keep your abs tense and find the lowest position where you can hold your arms and legs without touching the floor, but without lifting your lower back away from it.
To gradually increase the boat holding time, start by slowly lowering your arms and legs from a higher position until you can hold them in the lower position without disturbing your position. The ability to hold the body in this way is key in gymnastics. This skill will help you perform handstands or rings, long and high jump exercises.
# 2. "Boat" in pronation
The pronated boat is an arched body position that is created by a strong contraction of the back muscles while lying face down on the ground. In this position, the body uses the same mechanisms as when holding the reverse boat on the back. But, nevertheless, most athletes find it easier to hold this position, since it is less technical than the “boat” in supination.
Execution technique:
- Lie on the floor facing the ground, straighten your body, arms and legs should be straightened at the knees and elbows.
- Lift your chest and quads off the floor.
- Try to bend the body into an arc,
- Keep your back in constant tension.
No. 3. Corner in the stop
To start, try simply sitting on the floor with your legs fully extended and maintaining a 90-degree angle between your legs and torso. Having fixed this position of the body, rise in this position on your hands. Do you think it's easy to do? Believe me, this exercise will be a real torture for you.
After learning the basic corner in support, try different options:
- with an emphasis on weights;
- with emphasis on the rings;
- with an emphasis on paralets or parallel bars.
If you have mastered these methods, try a more difficult option with additional weights or decreasing the angle between the legs and the body (i.e., raising the straightened legs higher).
No. 4. Hanging corner
The same corner, only hanging on a horizontal bar or rings. You will need enough strength in your shoulders and arms, as well as powerful abs and hips, to keep your legs straight parallel to the ground while doing a hanging corner on the bar.
Execution technique:
- Hang on a bar or rings.
- Straighten your legs completely.
- Raise them parallel to the ground and hold them in that position.
No. 5. Plank
Technically, the plank exercise is quite simple:
- Take a horizontal position of the body, rest on the forearms and toes.
- Legs are straight
- Your entire body is parallel to the floor. You don't need to over-raise your pelvis, but you shouldn't bend your back too much. Keep your whole body in tension, let it feel a real static load from such a simple exercise.
The main task is to keep the correct position for as long as possible.
