Physical training aimed at developing strength and achieving a beautiful figure has several variations. In addition to the usual and common work with “iron” (isotonic training), you can also load muscles with static loads, as well as isometric exercises. Now we will focus on the last point – being an not-too-well-known method, isometry has a number of positive factors, and in some cases (for example, if you want to keep your muscles toned, but there is no gym or equipped area nearby) it can be a good alternative to working in “Simulator”.
Isometric exercises: what is it?
A characteristic feature of isometry is the creation of ultimate force aimed at counteracting the resistance of a stationary object. The simplest example is to rest our fist / palm against a wall, and for several seconds we press on it with all our might. Naturally, we won’t move the partition from its place, but we will achieve our goal: muscle fibers will get a load.
Typically, isometric exercises are performed very quickly: 6-15 seconds are enough for the involved muscle to load. Of course, it is impossible to compare this with working with “iron” or with your own weight (pull-ups, push-ups), but they are usually used either in addition to basic training, or in cases where there is simply no other way to do it.
Isometric exercises: basic “movements”
The “arsenal” of basic movements is actually not too large. Isometric exercises can be compared with a weightlifting “base”, that is, they involve several muscle groups at once. So, training in this way, you will first of all have to:
- to pull;
In this case, no limb will not budge – we will just try to make a movement. We will dwell on this issue in more detail a little further – when we will consider the list of specific exercises.
What is the use?
Training with the use of isometry has a number of positive factors that make this technique quite effective and relevant for many athletes. Their list is as follows:
This factor is one of the key points of isometry. Its essence lies in the fact that when performing isotonic exercises (that is, ordinary when we move), a significant part of the energy is spent precisely on the execution of the movement. But isometric exercises consume energy only for voltage – which is much more economical. As a result, we get tired much slower (or rather, getting tired with such a training is generally very, very difficult) and we can perform exercises without rest and break.
Once again, recall the numbers above: 6-15 seconds – it takes so much time to load muscle fibers. That is, one approach will take you only ten seconds. Considering the previous point – training can be not one and a half to two hours, but a few minutes. True, it will be much less useful in terms of efficiency than working with hardware or your own weight.
After a regular workout, muscle fibers need to be restored, which takes at least 24 hours. With isometric training, this indicator is practically absent – it is almost impossible to get tired just like when working in the gym. Therefore, isometric loads can be used at least every hour.
No need for an equipped site
For training, you don’t even need a horizontal bar or bars – any stationary object can be a “shell”. A wall, a tree, a heavy cabinet, a fence – just find where you can exert maximum effort.
Not without flaws
… which consist mainly of a low level of effectiveness of the methodology. Naturally, you can neither build muscle, nor seriously develop strength or endurance, or burn fat in this way.
Basic principles of training
- Before the complex, warm-up and stretching are performed – just like before any other workout.
- In each exercise, try to create the greatest possible effort.
- The force should be exhaled. Breathing, in this case, should be even, without pauses, at a leisurely pace.
- When performing one exercise in several approaches in a row, the recommended duration of rest is 20-60 seconds.
- The voltage should be performed for 6-15 seconds.
- Tighten the muscles must be smooth, and just as smoothly – relax.
- As “shells” it is necessary to use durable objects that will not break or deform during the creation of effort.
Sample exercise list
As mentioned above, any stationary object that can withstand the applied force can be used as a projectile. Ideally, a specially welded design is suitable: a solid frame above your height + arms raised upwards, between which you can fix a metal pipe at different heights. The distances between the holes / fasteners for the pipe should be small (ideally 10-20 centimeters) so that you can optimally select the position for performing various exercises.
Using this design, you can perform the following exercises:
- Bench press. You can press from the floor, or you can – from an ordinary bench. As with a conventional bar press, you can vary the position of the body, above which the pipe will be located – above the chin, above the solar plexus, above the eyes, and the height of the pipe above the body.
- Deadlift. In the same way – you can install the pipe at different heights above the floor.
- Bench up.
- Rises on socks.
- Flexion and extension of the elbow joint.
- Cravings for chest / belt.
- Squats (sitting down under a pipe, we press shoulders on it, trying to get up).
- Raising the arm / arms up (on the front bundles of deltoids).
- Leaving the arm to the side (on the middle bundles).
- Flexion of the neck (we rest against the forehead / neck in the pipe).
The above list contains only the basic exercises – depending on the complexity of the design, they can be much more.
Now we give a list for those who are not able to train using a special frame. As “shells” we will use:
- The wall. Pushing with your hands / arm (straight or bent at the elbow joint), shoulder, foot, heel, forehead / nape.
- A window sill. We press on it from above, from below, we try to break in half.
- The doorway. We press the upper loutkom hands / hand from bottom to top, push with both hands to the sides.
- The metal pipe. We break it (we take it with both hands and try to turn our wrists out), we stretch it.
- Own hands:
- bring the bent or straight arms together (at chest level, lowered down, raised up) and push one palm on the other;
- we firmly grip our fingers (at chest level, arms are lowered or raised up) and try to spread our arms to the sides, breaking the “lock”;
- bend your arms at your elbows, rest your palms against each other, bend one arm, the other – in opposition, bend;
- we rest our palms on the forehead / nape, we try to overcome the resistance of the palm with the effort of the muscles of the neck.
Durable towel / rope / chain. We are trying to break the towel. In this case, the hands can be in front of you, raised up, lowered down, wound behind the back.