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Isometric exercises are a set of individual exercises whose task is primarily to strengthen the muscles of the body. A characteristic feature is constant muscle tension and relaxation.
Isometric exercises can be performed in various positions, even while sitting at a desk, at work, they do not require professional equipment. Isometric exercises they are not intended only for people who are well-built, in good condition, or lead an active lifestyle. Exercise is also not time consuming or expensive. Isometric exercises they serve all people, regardless of age, health or gender. Isometric exercises take the form of strength exercises, i.e. the work of the muscles consists in alternately tightening and relaxing the muscles of specific areas of the body. Effect it is visible after a few repetitions, it consists in completely relaxing or loosening the muscles that are tightening just now.
Isometric exercises – rules
Isometric exercisesalthough they can be performed by almost everyone, they are not the simplest exercises. They focus on precision and accuracy. They can be divided into two phases: the strapping phase and the rest phase. Before starting the training, you should delve into the technique of performing the exercises in order to be able to efficiently control the work of the muscles. Apart from that isometric exercises they do not require special preparation, and there is no need to warm up, it is enough to read the topic meticulously. When exercising, breathing is important – it should be calm and regular, both in the phase of contracting the muscles and when they are relaxed.
Isometric exercises focus on accuracy, any tension should be done slowly and in detail. In addition, it is recommended that it should be constant – if possible, it should be the strongest throughout the strapping phase, i.e. from 5 to 10 seconds. Resting while training is just as important as working, so both training phases must be the same length. Isometric exercises they are also attached to the technique of performing the training. The way the exercises are performed is an extremely important element, therefore isometric exercises they require constant focus, without it training may not bring the expected results effects.
Isometric exercises – types of exercises
Isometric exercises can be divided into three types:
- ISO HOLD – statics is a characteristic feature; exercises must be performed stationary, in specific positions and at a certain time. They engage muscles that are often forgotten in regular exercise.
- ISO PRESS – statics is also a characteristic feature; unlike ISO HOLD, it is recommended to push or pull an object when performing these exercises. They engage the strength of the exercising person while moving the object.
- ISO CONTRAST – a characteristic feature is the dynamics that precedes a few seconds of maximum muscle tension. They engage more nerve fibers.
Isometric exercises can also be performed with additional weight, i.e. with dumbbells, hoops, barbells, etc. Of course, keep in mind that this is not necessary during training, isometric exercises it’s mostly muscle work.
Isometric exercises – effects
Isometric exercises is strength gymnastics, the task of which is to engage muscles in work, therefore the first and primary effect is to strengthen them. Moreover, they become flexible and resistant to stretching. Isometric exercises They also affect the aesthetics of the body, it takes beautifully sculpted shapes, the muscles become expanded, and the entire figure changes shape to a slender one. Isometric exercises affect their physical endurance and significantly improve their results in the discipline they represent. Isometric exercises should be exercised regularly, constant intervals and continuous training have a huge impact on effect exercise.
Isometric exercises – physiotherapy
Isometric exercises They are also used in rehabilitation, its purpose is primarily to gain an increase or maintain the already existing muscle mass. They counteract muscle wasting that results from prolonged immobilization or illness. They stimulate the metabolism and influence the blood supply. Isometric exercises in the form of rehabilitation should be performed under the constant supervision of a specialist.