Contents
What are isometric exercises and why are they necessary?
Fitness
To gain strength or recover from injuries, isometric exercises are perfect and suitable for almost all types of people
The constant search for a firm and toned abdomen is one of the great arguments when starting to exercise. But we are not only talking about a strong core, but also about legs, arms … However, we usually resort to traditional routines without paying attention to the alternatives that can help us to work this area more effectively. A clear example is the isometric exercises, from which we can benefit in other areas of our body, such as buttocks and back.
Alex Garcia, personal trainer, note that this type of exercise consists of maintaining muscle tension «without generating no contraction movement»Or muscle extension:« Normally the exercise should stop after about 10-15
seconds, and with them we strengthen very specific areas of the body and improve performance without spending too much time.
To do isometric exercises, as the personal trainer and yoga teacher Marina Durán says, it must be taken into account that muscle tension is maintained without movement and without the muscle lengthening. “These exercises are very useful both for people who are recovering from an injury and for those who want to strength train differently, creating more resistance. Keep in mind that they can be done anywhere, even at home, and that do not require material, unless you want to add weight.
Benefits
- Increased muscle strength.
- Improve our performance.
- Low risk of injury.
- They help prevent injuries and treat them.
- Easy execution.
- You do not need specific sports equipment.
- It takes little time.
Contraindications
- Not recommended for people with hypertension.
Types of isometrics
This type of training is based mainly on exercises such as the plank, squat, stride, etc., Marina Durán (@marinadurancoach) differentiates between two types:
— Active isometric exercises: for example, stand in front of the wall and push it with your hands, but it obviously does not move. “You are in a static position and the muscle is active, but neither lengthens, nor is there any joint movement,” he says. According to him, it comes in handy to work on strength and it would be ideal to hold out in batches of between 6 and 8 seconds.
— Passive isometric exercises: «If I place myself on a plank on the ground, I am maintaining my weight but there is no push, just maintaining the posture. We could iron for 20 or 30 seconds and in five batches, for example, “he advises.
«When we practice yoga there are many isometric exercises because we hold a posture for 15 seconds and there is muscle activation. All that are front planks or squats, lowering and holding, are isometric exercises “, says Marina Durán. We can also work with loads by holding weights.
Álex García, from Fit Club Madrid, warns that you have to warm up beforehand and not hold your breath during the exercise. “Its practice is not recommended for hypertensive people or people with cardiovascular problems,” he recalls.
Drill
— Static iron on arms, elbows or side. With this exercise we will work the whole body, focusing on abominals, obliques and arms.
— Static squat against the wall or in the air. We strengthen thighs, back and glutes.
— Isometric stride, ideal for working quadriceps, hamstrings and glutes.