Statodynamics. Basic principles and training criteria
Statodynamics is a way of performing strength exercises with incomplete amplitude at a moderate pace, lasting 30-45 seconds.
The trained muscle group must always be in tension. The main goal of statodynamics is to act primarily on oxidative muscle fibers (OMF).
When the movement is performed in the static-dynamic mode, the capillaries are squeezed, thereby stopping the flow of oxygen to the muscle cell, which leads to hypoxia of the muscle fiber. And because of anaerobic glycolysis, the muscle acidifies faster with lactic acid. In addition, due to the fact that oxygen does not enter OMV, they are also acidified, which does not occur with the classical technique of performing strength exercises. In addition, after relaxation, a large amount of blood and hormones are sent to the muscle, which
enter the cell, triggering muscle growth.
Criteria distinguishing statodynamic training from classical:
1. The amplitude of motion. In statodynamic exercises, a short (not complete) range of motion. This is necessary in order to maximally squeeze the vessels and the muscle was under load all the time.
2. Time under load. The time under load at all “schools” is within 30-45 seconds. There can be no discussion about time, since less than 30 seconds will not lead to acidification and a burning sensation, while more than 45 seconds already go beyond anaerobic energy supply, which is bad for muscle fiber hypertrophy. Therefore, the optimal time is 30-45 seconds.
3. The presence of failure. The presence of failure is simply necessary for statodynamics, and the key factor that distinguishes statodynamics from pumping is the type of failure. In statodynamics, failure is necessary due to severe acidification and unbearable pain, while pumping is rejected due to the expenditure of energy resources, and the muscle simply cannot contract.
4. The speed of movement. Despite the fact that statodynamics is a static-dynamic force, the speed can vary between very small (3-5 seconds per repetition) and quite fast (1 second per repetition). If all practitioners of statodynamics agree with the presence of a short amplitude, time under load and the presence of failure, but opinions may differ in speed of movement.
5. The availability of series. The presence of series in training using statodynamics is a purely Seluyanovsky “trick”. Despite this, many prefer to make classic approaches, without series.
6. Rest time between series or sets if there are no series. A clear time between the series was also described by Seluyanov. In his opinion, the rest between sets should last at least 10 minutes. This time is necessary in order for all the elements of decay and lactic acid to completely leave the muscle. The professor also recommended taking an active rest, loading the muscle with a very light cyclic load on the pulse of 120 beats per minute, this is necessary to accelerate the excretion of lactic acid. Seluyanov gave great importance to outdoor activities.
7. Statodynamic training after a power load, or on a separate day. Professor Seluyanov singled out a special topic for this issue. In the process of the static-dynamic style of performing the exercise, a large number of hormones will fall into the cell, the professor said that before this it is necessary to isolate these hormones by strength exercises. That is why statodynamic exercises go precisely after strength exercises.
8. The use of rubber. Rubber in statodynamics has become popular thanks to Vladimir Kravtsov, an outstanding bench press and one of the popularizers of statodynamics. Kravtsov argues the presence of rubbers in that they allow you to better keep the muscle under load throughout the entire movement, and frankly, there is logic in this.
Until what moment to endure? This is a very logical question! The approach is performed within 40-60 seconds, until the extreme moment when you can no longer tolerate the burning sensation in muscle structures. The main differences of statodynamic exercises from other methods are 2 advantages:
In the process of performing a complex of such exercises, blood pressure does not increase, which means that this type of physical activity is optimal for both professionals and beginners and athletes of advanced age.
Muscle pumping is carried out by the production of growth hormones and testosterone in the blood, which appear due to strong mental stress.
The main advantages of statodynamic exercises:
1. You can perform statodynamic exercises (for example, squats – as a movement that maximizes the release of hormones) anywhere, anytime. Often they do not require any equipment at all.
It will take a little time to complete one movement. After reaching mental stress, a break of 10 minutes or more should be taken. You can do one or two approaches later that day.
2. When performing statodynamic exercises, pressure does not rise, because no breath holding. During the entire exercise, we breathe freely, do not strain.