Isometrics: the secret to gaining strength without moving a “muscle”;
Some fitness trends make you understand that to get in shape you have to have a huge physical activity, such as pushing tires or bouncing balls at high speed against the wall. Whether you believe it or not, you can gain strength without displacing a muscle. A popular case of these exercises are the iron.
In isometric exercises, the muscles tighten, but they don’t really move. In exercise situations, the fibers will be activated by the contraction of equal forces but not by movement.
These exercises will let you rest from those disciplines that take your body to the extreme like the Crossfit, where without rest you jump over boxes, lift heavy objects or do endless abdominal exercises.
In addition, this typology will help you increase your strength and even reduce your blood pressure without needing any equipment. So if it is in your psyche, take a rest, be sure to continue these 4 tips to get the most out of your isometric workouts.
1 TIGHTEN WELL
Since you are not relying on one movement to tire, what you should do is squeeze hard. The proper technical term is “the maximum voluntary contraction,” which means that you should tighten your muscles as much as you can.
However, when doing isometric exercises, it is not necessary to give one hundred percent of your maximum care on each and every occasion. Research shows that the benefits can be around sixty to eighty percent of your maximum care.
2 TAKE A DEEP BREATH
When doing exercises of this kind, the natural tendency is that you forget to breathe correctly. The hardening of the muscles can also lead to the hardening of your breathing, this is to supervise the intake and output of air so that you end up with the red face in your next trainings.
Breathing should be done from the lower abdomen, which should incorporate you somewhat. Put your left thumb on your navel and relax your left hand on your belly. Now put your right hand over your left hand, close your eyes and breathe deeply. Feel your hands go up and down. Then with this in mind, remember what the movement is and also breathe in and count to five and breathe out by five. This is going to be the kind of breathing that you are going to have to do throughout the isometric exercises.
3 ASSUMES THE POSITION
Form is fundamental in isometric exercises. Trainers who talk about proper technique all the time are generally listened to, as poor posture can cause personal injury.
Research has shown that alterations in angles when doing isometric exercises increase muscle strength, so that doing exactly the same posture over and over again must be subject to an ideal posture to achieve maximum benefits.
For example: When you put your arm at a ninety-degree angle and get tense, you’re strengthening the biceps muscle in one stretch.
Isometric exercises are another tool you can add to your toolbox to help you live more energetically and live a healthier, fitter life.
To achieve unsurpassed health, multiple exercises should be used to achieve different goals. For example, aerobics are better than isometric exercises for advancing cardiovascular health. And if your objective is to have bigger muscles, you should not only do isometric exercises, you will have to join them with others, as for example the lifting of weights, is one of the best approaches for the construction of a good size.
Ready to start? Now we present you six isometric exercises to be able to work the whole body.
Press Against the wall
He starts in a low stride situation and puts his hands on the wall at chest height. Lean on the wall and push. The lower you bend, the more you’re going to have to supervise the shoulders. If you want a more focused exercise to the chest, you will need to be more vertical.
Place palms together. (Elbows may be pointing face down.) Press your hands. The more you hold hands, the harder it’s gonna be.
Common mistake: Raising your shoulders while pressing can cause superfluous strain on your shoulders.
Put yourself in a flexion situation, making sure your spine is straight. Concentrate on tightening your upper back muscles as hard as you can.
Common mistake: holding your buttocks too high or too low throughout the exercise.
Try these five plate variations
Bend your right arm at a ninety-degree angle. Take your right hand with your left hand. Push them together as hard as you can. While your right biceps prevents it from falling, the left triceps tries to push the right arm face down. Repeat with the other side.
Common mistake: Stretch your shoulders.
Triceps extension against the wall
Put yourself in a lunge situation with your fists on the wall at head level. Use your triceps to push your fists against the wall.
Common mistake: Stretching shoulders and not breathing deeply enough.
Iron with forearm
Put yourself in an iron situation with your forearms on the floor. Squeeze the abs as hard as you can.
Normally, when most people are in this situation they simply hold on, but contracting the abs will give you even more benefit.
Perform three reiterations of each exercise now, the contraction should be more or less than ten-forty-five seconds (depending on your level of experience) in each and every reiteration. If your goal is fat loss, use less than sixty to seventy percent of your maximum contraction force and take short breaks between twenty to thirty seconds. If your goal is strength and muscle development, you should use eighty to ninety percent of your maximum contraction and take longer breaks between series of forty-five to sixty seconds.