An Introduction to Isometrics – Useful Facts You May Not Know

Isometric exercises are a way to train muscles to build strength and increase muscle mass. In isometric contractions, tension is created in the muscles, but since the resistance is equal to or greater than the force of the muscle, no movement occurs. Thus, these types of exercises are normally performed in static positions where there is no noticeable change in motion or joint angle distance. Because force is only developed when a joint is at a specific angle, isometric contractions often use muscle fibers that are often neglected in dynamic strength training programs such as weight lifting. It is believed that when circulation within the muscle is impeded, the lack of oxygen results in the formation of muscle filaments within the muscle body itself. This results in an increase in mass and consequently in strength. Doing isometric exercises for 10 minutes a day is enough to significantly strengthen muscles.

If you want to do isometric exercises, you need to follow the proper guidelines to achieve maximum benefits. To start with, you need to make sure that you hold the position for at least thirty seconds when using your own body weight or pushing against a wall. If you’re using a free weight, you want to make sure you can hold the weight for ten seconds. Here are some isometric exercises you can do to build overall body strength:

One of the first exercises that builds leg strength is the Meat Pose. Start in a standing position. Inhale and raise your arms above your head, keeping your arms shoulder-width apart. As you bend your knees, exhale and squat down as if you were going to sit in a chair. Make sure your back is flat and your chest is pointed toward the sky in an upright position while keeping your knees behind your toes. Raise your ribcage and breathe into your chest five times. You can modify the position if you find it difficult to keep your back straight by lowering your arms parallel to the floor.

Another isometric exercise that develops your upper body and core strength is the plank. To start, place your palms on the floor, with your hands directly under your shoulders. Jump with your legs back so that your back is straight and your stomach is contracted. Stay in this position for five breaths, inhaling and exhaling deeply. If you find this difficult to do, you can modify it by dropping your knees to the ground and taking a step, instead of jumping back, one foot at a time.

To build core strength, do the V-sit. Begin by balancing in a sitting position. Extend your arms in front of your body parallel to the floor as you raise your legs to where your body is sitting in a V position. Raise your lower back in and out for five breaths. You can grab your ankles or big toe if you want to stretch your hamstrings more. Beginners and those with back problems can modify the exercise by bending the knees and holding on to the hamstrings.