An Introduction to Isometric Exercises: Useful Facts You May Not Know
Isometric exercises are a way to train your 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 is produced. Thus, these types of exercises are normally performed in static positions where there is no obvious change in movement or joint angle distance. Because strength is only developed when a joint is at a specific angle, isometric contractions often utilize muscle fibers that are often neglected in dynamic strength training programs such as weightlifting. 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 force. Doing isometric exercises for 10 minutes a day is enough to significantly strengthen your muscles.
If you want to do isometric exercises, you must follow the proper guidelines to achieve maximum benefits. For starters, you want to make sure 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 develops 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 on 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 ground.
Another isometric exercise that develops upper body and core strength is the plank. To start, place your palms flat on the floor, with your hands directly below your shoulders. Jump your legs back so your back is straight and your stomach is tight. Stay in this position for five breaths, inhaling and exhaling deeply. If you find it difficult to do this, 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 develop 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 lift your legs up to where your body is sitting in a V-position. Lift 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.
