Find out how bodybuilding exercises like these can help you shape your ideal body and develop maximum strength and muscle endurance. Today you have the opportunity to get acquainted with the system of isometric exercises, the essence of which is to counteract an object for 6 to 12 seconds. Thus, the main difference between isometric exercises and isotonic exercises is that the muscles contract only under the influence of their tension, and not because of a change in length.
Benefits of the isometric exercise system
The main advantage of this type of training is that it saves a lot of time. It only takes you a few minutes to work through all muscle groups. Also, a rather important advantage of isometric exercises is the fact that the muscles do not have time to get tired as much as during a regular exercise, the duration of which can be up to two hours.
In order for the muscles to fully recover after this, it will require at least a day of rest. If the muscles do not have time to recover, then the athlete will not progress. In addition, due to the short duration of isometric classes. You can exercise more often. The last, very important advantage is the ability to load the specific muscles that need it most.
When you work in normal isotonic mode, the muscles are under load for a matter of seconds. Even if you add up all the time during which the muscles were tense, you will get no more than 6-8 minutes. To achieve the same goal, if you use the system of isometric exercises, you need to spend a few minutes.
By performing isotonic movements, you constrict the blood vessels, which forces the cellular structures to work more intensively, and at the same time most of the energy is spent on performing the movement itself. Isometric exercises provide an opportunity to direct all energy to muscle contraction.
What movements are included in the system of isometric exercises?
Depending on the nature of the work performed, it is customary to distinguish three groups of exercises:
- Static-isometric - the muscles are tense while countering resistance that cannot be overcome.
- With the use of weights - when performing a movement, a stop is made for several accounts.
- With the use of maximum weights - the first phase of the movement is isotonic, and the main one is static-isometric.
If you use a system of isometric exercises, then you will be able to effectively increase your strength parameters of muscle groups lagging behind in development. To simplify the performance of isometric exercises, a special design of the simulator was developed, which can be easily reproduced at home. However, this is completely optional and you can train without this equipment.
In total, the system of isometric exercises involves the implementation of three basic movements: deadlift, squat and bench press. You will be able to achieve good results with only one movement of each of the three types. You can also use two additional movements, namely the lifting of the shoulder joints and the lifting on the toes.
Experienced athletes can use not three, but six movements in their training program, using two of each type. To complete a series of five movements, you only need about six minutes, since the duration of each is 12 seconds. Add to this the duration of the pauses. The entire series should be performed a maximum of six times in a row, but not less than two.
The pauses between movements should be between 40 seconds and one minute. This time is quite enough for your breathing to recover. Also, beginners should begin to perform all movements for 6 seconds, gradually increasing the time to 12.
The training should be carried out daily, as you will not be very tired, however, you should not use too high a load. Although the isometric exercise system has many advantages, it cannot completely replace dynamic training. If you approach the assessment of isometric training objectively, then several disadvantages should be noted. This is primarily due to the poor supply of muscles with blood. In addition, you will not be able to develop coordination of movements, as well as the motor capabilities of the muscles.
Isometric movements are very effective in increasing the strength parameters of an athlete, but at the same time the muscles lose their ability to move. In this respect, dynamic training is preferable. The greatest effect can be obtained by combining isometric and isotonic exercises.
How to strengthen tendons and ligaments with isometric exercises, see this video:
