ISOMETRIC EXERCISES – TENSION MAKES SLIM
Isometric exercises are perfect for the short break in between. And they help make firm muscles.
Less is sometimes more, and so does isometric exercises. What looks unspectacular from the outside, has a lot of effect and strengthens intensively.
HOW DOES A WORKOUT LOOK WITH ISOMETRIC EXERCISES?
Isometric training is a special form of strength training. The muscles are activated by static exercises. That is, unlike dynamic exercises, they are neither stretched nor contracted. In an isometric muscle contraction only the muscle tension is changed. This is achieved by a pressure, for example against a wall or by means of a towel, which is held for several seconds. An illustrative example of isometric training is arm wrestling.
STRONG MUSCLES THROUGH ISOMETRIC CONTRACTION
Those who regularly do isometric exercises achieve more muscle strength in a short amount of time, because static training generates the maximum tension within a muscle. This increases the degree of activation of the muscle, which in turn increases the strength.
HERE A FEW EXAMPLES OF ISOMETRIC EXERCISES
Imagine in the following exercises an imaginary resistance that you absolutely want to push away or pull away (without really doing it). Hold each exercise 6 to 10 seconds. Try to tighten the muscles as tight as they can. Per exercise 3 repetitions.
CHEST and BICEPS:
Press your palms against your chest. The forearms are horizontal.
Lie on your back, bend your legs, hands folded over your neck. Now lift your head and shoulders and tense your stomach.
pinch the buttocks together while standing. Hold. As tight as if you wanted to pinch a euro piece.
prone position, forehead resting on the forearms with a view to the ground. One leg raised stretched about ten inches. Hold position. Then change the leg. Then extend one arm long forward and lift about ten centimeters. The shoulder pulls away from the ear. Change arm.
If you do not want to gain strength but if you want to build muscle, you will keep the exercise for as long as you can. Try to hold the tension for 20 seconds or more.