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Isometric exercises

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The isometric exercises are a series of exercises that involve contractions of a muscle in particular or group of muscles. During isometric exercises, the muscle does not change its length noticeably and the joint that is involved in this exercise does not move. Isometric exercises help maintain strength . They can also help build strength, but they don’t do it effectively . Because the isometric exercises are performed in a position motionless , improve the only force in a position in private.

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What are isometric exercises?

Isometric exercises are a type of exercise in which the muscle is subjected to a certain tension but without the need to perform a movement to do so.

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Definition

Isometric exercises are a special way of being able to perform muscle and joint training . It involves placing the body in tension by pushing or pulling something that cannot move.

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Characteristics

Some of the main characteristics of isometric exercises are:

  • The isometric contractions involve the muscle tension without having to make any movement.
  • To be more effective , the effort of the exercise must be carried out for at least 5 or 10 seconds.
  • They involve the realization of tension by pushing something.
  • Weights can be used to perform the exercise.

What are they for

Isometrics help us in the case of a person who has an injury since these exercises involve the group of muscles that help stabilize the part of the body damaged to maintain the strength of the muscle during recovery. Isometric training is also helpful for people with arthritis . As people with arthritis perform isometric exercises and their strength improves, they can progress to other types of strength training. Studies have shown that isometric exercises can also help reduce the blood pressure. Then we can say that this type of exercise are used to avoid stress on joints and are excellent for use in rehabilitation and to increase the strength .

Types

We found two different types of isometric exercises, which are the following:

  • Active : these are isometric exercises in which the person exerts a certain force on something and is not limited to resisting a load or maintaining a fixed position , for example, when a wall is pushed or an element that is placed on the wall is pulled. I usually. This type of exercise are best suited for people who aim to gain in muscle mass .
  • Passives : these are isometric exercises in which the person resists a certain weight or maintains the same position . Depending on the type of exercise in question, there is the option of being able to convert a passive exercise into an active one by exerting force on the ground or on the element in which we are working.

Routine

To be able to perform an isometric exercise routine, you must think about the series of exercises that are going to be performed and the number of seconds that the position must be maintained for each series. The different types of rest to catch your breath must also be respected . You generally wait 45 seconds between sets and then take a minute of rest between exercises.

Isometric exercises for shoulder

For the shoulders, the person can be positioned in a door frame with their arms supporting the side door frames so that they cannot move. Then tension should be produced , as much as possible and hold the position .

Isometric exercises for legs

In a similar position to that acquired when it sits but without having a seat , the leans back on the wall with legs bent at an angle of 90 degrees trying knees do not exceed the toes of the feet . This position should be maintained as long as possible.

Isometric Knee Exercises

Knee exercises help strengthen the quadriceps . With your legs straight, you contract your quadriceps for 3 seconds and then relax . This exercise must be repeated 15 times. The quadriceps contract a little when they are raised on a cloth or books and the position is held for 5 seconds, this is repeated 10 times. You can also stretch your legs and raise them to about 15 centimeters from the ground and do 10 repetitions each.

Isometric exercises for abdomen

The best example of an isometric exercise for the abdomen is the plank . The person is placed in a prone position and the body is raised maintaining a straight position , leaning only on the elbows , forearms and the balls of the feet . This position is held as long as possible.

Isometric exercises for glutes

One of the best isometric exercises for the glutes is known as the Wall push . This exercise is performed by positioning yourself parallel to the wall , the leg closest to the wall should be raised and supported in a semi-flexed way against the wall, the leg that remains on the floor will be in charge of keeping the person standing. The objective will be to make the greatest force against the wall for a few seconds.

Isometric exercises for quadriceps

Isometric lunges can be performed , which consist of standing with feet shoulder- width apart , flexing one leg at a 90-degree angle and alternating position with the other. Another exercise is isometric squats, which are done with the back leaning against the wall, simulating that we are sitting on a chair .

Other examples

Some other isometric exercises that can be performed are as follows:

  • Iron
  • Side plank
  • Static abs
  • Isometric push-ups
  • Shoulder raises
  • Isometric Squats

Profits

Some of the benefits that we can obtain with the practice of isometric exercises are the following:

  • They can be worked with the absence of machines and only using the body so they can be done at home.
  • Helps increase muscle strength .
  • You only need to do one repetition of the exercise per day.
  • The risk of possible injury with this type of exercise is very low.
  • They can practically activate the motor units of the muscles .
  • The training times are shorter which implies greater effort over time.
  • It is an excellent way of working locally on a certain part of the body.
  • It can be used to prevent injuries or as a type of rehabilitation after surgery .

Importance

Isometric exercises are important because they help us out of injury which is suffered as they are excellent exercises for joints and to achieve increase the force without damaging other parts of the body. It is an alternative way to build strength by improving the different functional and sports activities . It is also important for people who receive some type of physical therapy to help the patient come out of an injury and to be able to mobilize the muscle again. who has suffered an injury or joint.

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