Posted on June 23, 2009 in Latest News
An isometric exercise, also known as isometrics, is a type of strength training where muscular tension is created without the change in joint angle or muscle length. During the period of muscle contraction, one should not change the joint angle or stretch the muscle. One good example of isometric exercise is holding a weight in a fixed position or pushing your muscles against a wall.
Isometric exercises are done in two ways
- Overcoming isometric exercise: This exercise is done by exerting pressure against an immovable object. The pushing action exerts the muscles and increases the strength. Example of this exercise -pushing against a wall.
- Yielding isometric exercises: This exercise uses resistance to exert the muscles. It involves pulling an object an holding the joints and muscles in a fixed position. Resistance training uses this form of exercise. Example of this exercise –holding an elastic equipment in a fixed position.
Common Isometric Exercises:
- Pushing against a stationary object
- Using free weights such as dumbbells, weight machines to hold weight in a fixed position
- Using resistance bands to pull weight and hold it in a fixed position.
- Using the body’s own muscles to create muscular tension
An isometric exercise is best done in conjunction with other strengthening exercises.
Benefits of Isometric Exercise:
Isometric exercise involves holding the muscle in a fixed position and exerting pressure on the muscles. This helps in building muscular strength and tone. Studies also show that isometrics help in gaining muscular strength in short period of time.
Isometric exercises also do not require special equipment or large space. They can be done at home or even at your office desk. One such isometric exercise you can do at your desk is – position your hands at the bottom of the desk, with your palms up. Now press your hands upwards, with your elbow joint position at 90 degrees.
As isometric exercise has several benefits, make sure you do this along with other strength training exercises to increase muscles strength and tone.
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