What is isometric exercises.
* Concentric
* Eccentric
· Isometric
With a concentric movement, the muscle shortens during work, as in the flexion phase of the biceps. On the contrary, the eccentric movement lengthens the muscles during work, as the phase of lowering the flexion of the arms on the biceps.
But isometric exercises require you to exert muscle strength without moving. In other words, you have to hold the contraction without moving in the joint.
When you contract a muscle isometrically, you do not move the limbs, do not lengthen or shorten the muscle fibers — the joint is considered static. Even if you don't move the mouse within its range of motion, the fibers are still activated and excited in response to resistance.A good example of an isometric exercise is a wall squat. After squatting, you hold an isometric position for 30 to 60 seconds before standing up.
You also perform isometric contractions in daily activities. For example, when you carry an object such as two or three heavy textbooks in front of you, the weight of the books stretches down. But instead of dropping books, your hands counteract this movement with the same upward force. This allows the biceps muscles to contract isometrically.
Advantages of isometric exercises
The inclusion of isometric exercises in the overall training program allows you to strengthen muscles, help in recovery from injuries and, possibly, prevent injuries in the future.
* Target specific muscle groups: If you need to isolate a specific muscle group, such as the quadriceps, performing an isometric movement gives you the opportunity to contract a specific muscle or muscle group.
* Use body weight and a stable surface for resistance: Unlike exercises that use simulators, isometric movements require only body weight, a stable surface to lean on, and enough space to perform the exercise. However, you can use dumbbells, barbells, or bands as a form of resistance.
* Useful for rehabilitation after injuries: isometric exercises allow you to build strength without loading the joints. Because of this, isometric movements are often recommended as part of an injury rehabilitation program.
* Can improve performance in some sports and activities: various sports, physical activity and fitness classes require static muscle strength. For example, rock climbing, gymnastics, judo, yoga and Pilates use isometric or static muscle contraction. In addition, sports and activities such as cycling and golf require grip strength, which is an isometric contraction.
Despite the benefits of doing isometric exercises, there are a few limitations that you should be aware of before adding them to your workouts.
* Limits the range of motion: Isometric exercises do not require the muscles to work concentrically or eccentrically. Because of this, you will not increase strength in the entire range of movements.
* May be ineffective for general body preparation: Because you perform an isometric exercise in one position, you lose the ability to engage multiple muscle groups at the same time. If you want to train more than one muscle group, you will need to do several exercises.
How to do isometric exercises
Depending on the exercise, you may need to use a wall, floor, or other to hold the contraction. The key is to find something stable to lean on. For example, if you want to isometrically contract the pectoral muscles, you can squeeze your hands together and hold this position for 10 to 30 seconds while the pectoral muscles contract.
Alternatively, you can take a push-up position, lower your chest to the floor and hold this reduction for 10 to 30 seconds.
If you use equipment such as a dumbbell, barbell or expander, the object you are holding becomes resistance.
For example, when performing an isometric flexion of the arms on the biceps with an exercise tape, you will begin the movement with your arms fully extended at the sides.
Then flex your biceps concentrically to bend your elbows until they form a 90-degree angle and your forearms are parallel to the floor. Hold for 15-30 seconds, then lower your arms.
To maximize the benefits of isometry, you should really contract or contract the muscles you are working on. If you're squeezing your arms together to isolate the pectoral muscles, you need to squeeze your hands together hard, not just put them palm to palm.
The fact that you hold your muscles in contraction does not mean that you should hold your breath. When performing isometric exercises, you still need to breathe, as when performing exercises that perform a full range of movements.
Examples of isometric exercises
The easiest way to add isometric exercises to the overall training program is to start with one or two that require only body weight and a stable surface as resistance. Here are five steps to get you started:
* Wall squats: Wall squats primarily involve the quadriceps, glutes and calf muscles. Hamstrings play a lesser role.
* Plank retention: Plank retention targets the abdominal press and other core muscles. Buttocks, shoulders and arms are also involved.
* Side plank: The side plank is a type of traditional plank that involves the oblique abdominal muscles, buttocks and shoulders.
* Gluteal Bridge: The gluteal bridge is aimed at the buttocks, abdominal press and hamstrings.
* Toe-up hold: Toe-up hold engages the calf muscles (calf and flounder).
You can also turn several exercises into isometric movements by holding the position instead of repeating it multiple times.
For example, squats with your own weight can be turned into isometric squats by simply holding the lower position or squat position for 30 to 60 seconds. In the same way, you can hold the lunge forward in a position at an angle of 90 degrees from 30 to 60 seconds.
Result
Isometric exercises are used in many types of training and rehabilitation programs.
As a rule, they require minimal space, no equipment and are easy to perform in various conditions.
Although they are considered sparing for joints, if you already have an injury or you are experiencing pain in a certain part of the body, it is recommended to consult a doctor or physiotherapist before starting an exercise program with isometric exercises.
