Isometric Exercises: Benefits & Guide
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ScribdTranslationsIsometric Exercises: Benefits & Guide
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ScribdTranslationsEXERCISES
ISOMETRICS
GLÒRIA PERIÓ RAMOS
INDEX
What are isometric exercises?
How much time should be dedicated to isometric exercises? ........ 3
What benefits do isometric exercises give us? ............................. 4
Isometric exercises .................................................... 5
Isometric exercise circuit ............................................................. 7
1
WHAT ARE ISOMETRIC EXERCISES?
Isometric exercises are muscle exercises that consist of tensing the
muscles without requiring any movement of contraction and extension of the muscles,
but, on the contrary, they are static exercises.
These types of exercises consist of activating a muscle or a group of muscles.
while you are in a specific position for a while. Normally, these
exercises are usually not very long as they tend to cause a lot of fatigue to the muscle and
this usually stops quickly.
Therefore, these are exercises where the muscle to be worked is exerted with a
force without the position or angle changing since there should be no movement.
This work will make you gain muscle strength, improve your performance, and help you
prevent the appearance of injuries.
The best thing about isometric exercises is that no special equipment is required to perform them.
no specific type of sports material. It can be done using just
your body weight, pushing against a wall or the ground... That is to say, things are needed
very simple, which means that these exercises do not need to be developed in a
a specific place, but they can be done at home.
2
HOW MUCH TIME SHOULD BE DEDICATED TO EXERCISES
ISOMETRICS?
To know how much time is advisable to dedicate to these exercises, first
we will have to focus on the physical qualities that we need to improve for the sport
what we intend to carry out later, since the effects of these exercises will be
essential for the energy system used, muscle groups and characteristics of
movement of each joint in the sport we wish to perform afterwards.
Once we take this into account, the use of the exercises is evaluated, or not.
isometric exercises according to the characteristics of the person, the most suitable movements and
the work time that must be done.
Entonces, el tiempo que se debe dedicar al entrenamiento isométrico varía en función
of the athlete, since the best for their progression is not the time dedicated to their
execution, but in its progression when facing these difficulties.
In addition to the goal one has and the person, the duration of each exercise
Isometric varies also depending on the repetitions that are intended to be done.
more repetitions less time. It should also be noted that most of the time the
exercise is more intense in a shorter period of time than in long sessions.
Therefore, the optimal time for isometric work is 10-15 seconds, since at
From this sustained effort, a decrease in oxygenation is observed.
muscular.
With this time under tension, we cause a reduction in muscle spasms,
caused by the lack of muscle oxygenation and the increase in acidity.
But the duration of the isometric exercise should be adjusted to your constitution and criteria.
from a possible personal trainer, for example, you can do 8 sets of 20 seconds
or else hold on for a minute or a minute and a half.
3
What benefits do isometric exercises give us?
There are many benefits that can be gained from performing these exercises.
like:
They strengthen the muscles, the numb tissues in isolated muscles and
concrete parts of the body.
They improve posture and spinal alignment.
They reduce the training time.
They correct postural problems when performing other exercises.
Prevents injuries.
They make the rehabilitation of injuries easier.
They improve bone mineral density, and consequently strengthen the bones.
They increase muscle power and endurance.
They help activate most of the motor units in the muscles.
4
ISOMETRIC EXERCISES
Lunges and lunges.
Standing with one leg forward and bending down towards the ground, with this exercise.
you will work on leg and glute strength in a simple way, but with a lot of effort
2. Squats.
Most of the muscles and tendons of the thigh, glutes, and hip are exercised.
3. Wall Sit
Lean your back against a wall and sit as if there were a chair.
imaginary, but keeping you in the air. Strengthens the back muscles and the
thighs.
4. Hip raise.
Lying on your back on the floor and with your knees bent, begin to lift the
hip. This practice is perfect for strengthening the hamstrings, glutes, and muscles
abdominals.
5. Shoulder elevation.
With a light weight or dumbbell, standing upright, you have to raise your arms.
laterally until they are at shoulder height.
6. Horizontal isometric plank with forearm support.
Apoyándote en una superficie, eleva el cuerpo al estar también apoyado sobre la
tip of the toes. You should have your legs slightly apart and your forearms
forming a triangle between hands and elbows.
7. Isometric flexions.
They are done with the arms wider than shoulder-width apart. (To do it of
effectively, try to hold for 10 seconds in the middle of the track. Repeat the
process as many times as you want/can.
8. Static abdominal exercises.
Lying on your back, with your legs at a 90º angle and your torso elevated with the
arms trying to touch the scapulas, you have to hold it for the maximum time possible.
The higher the trunk is raised, the more effective the exercise will be.
5
9. Lying leg curl.
Lying on our backs with our heels resting on the discs, with our legs
bent and our back and glutes in contact with the ground. We perform a
glute elevation as if we were performing a bridge, to then try
stretch the legs taking advantage of the sliding of the discs. It works on the hamstring and
the glutes.
10. Isometric heel raises.
Standing with your legs open at a distance similar to your shoulders, raise the
heels supporting you on tiptoes.
6
ISOMETRIC ACTIVITIES CIRCUIT
Lunges 3 sets of 15-20 repetitions.
Squats 3 sets of 15-20 repetitions
Wall Sit 5 repetitions of 30 seconds
Hip raise 3 sets of 5 repetitions of 10 seconds
Shoulder elevation 5 repetitions of 20 seconds
Horizontal isometric plank with support 5 of 30 seconds with 15 seconds breaks
of forearms seconds between iron and iron.
Isometric push-ups 5 repetitions of 20 seconds
Static abs 5 repetitions of 30 seconds
Lying leg curl 5 repetitions of 20 seconds
Isometric heel raises 3 sets of 20 repetitions