What are isometric exercises?

These are exercises in which we put the muscle under tension but without performing
movement, this is applicable to any exercise we can perform with weights or without
them, since there is a wide variety of exercises in which we will not need
more than our own body, and they can also be combined with dynamic execution
traditional weightlifting exercise making a pause in the movement for a few
a few seconds.
Thanks to the variety of exercises in which we use only our
body, we can do them at home or anywhere else.
These types of exercises are widely used in rehabilitation, as they strengthen the muscle and
they are not harmful to the joints.
Isometric exercises are a type of exercise that is usually not commonly practiced.
pay a lot of attention, but if they work regularly they can help improve
our physical level, and they can represent a type of alternative training when it comes to
vary the system and the exercises of our routine.
Types of isometric exercises.
We found two different types of isometric exercises.
Actives: Those exercises in which we exert force on something and do not
we limit ourselves to resisting a load or maintaining a fixed position, for example, pushing a
wall or pull from some anchored element to the ground. In general, active isometrics will be
more suitable for those people whose goal is to gain muscle mass.
Liabilities: Those exercises in which we only resist a weight or maintain
a position, such as doing a pull-up but holding the position without
perform movement halfway through the journey until muscle fatigue is reached.
Depending on which exercise it is, we can convert a passive exercise into an active one.
exerting force on the ground or on the element we are leaning on.
With these exercises we can focus on various objectives, one of them is the
strengthening of tendons and ligaments, elements that often give quite a
problems in the form of discomfort when engaging in any physical activity, or injury.
Tendons have a lower blood supply than muscles, and this is
one of the reasons why they have a longer recovery time.
With isometric exercise, we develop the strength of these tissues, and by not performing
The movement does not harm them.
It is also not necessary to wait for an injury to encourage us to do this.
type of exercises, as performing them regularly will strengthen our tendons
helping to prevent injuries.
Most common isometric exercises.
Some studies show that both longer static exercises but with
fewer sets, like short exercises, but with more sets, achieve an increase in
muscle strength, however, the most efficient would be to perform sets of 15 to 20
repetitions. However, everything works according to each person's body mass index.
person.
Let's put some examples:
. For 40% muscle mass, the repetitions would be between 15 to 20 seconds.
. For a muscle mass of 60%, it would be between 6 and 10 seconds for 80 and
90% about 4 to 6 seconds.
. For 100%, it would be two or three seconds.

The iron.
This exercise is the most common in isometrics.
you can do it by resting your forearms and it will be
less expensive, consists of holding that position
a series of 20 seconds, the repetitions
it will depend on your muscle mass, keep your back
straight and the abdomen well tense, repeat it as many times
As you wish.

Lateral plank.
Secondly, we have the side plank,
consider the same exercise but it's a progression of the
same, position yourself with your legs and arms extended
Your torso and your hips have to look in another direction.
from the room, also repeat it as many times as
I want it in series of 20 again.

Static abs.
Another isometric exercise, it involves abdominal crunches.
Lie on your back, stretch your legs at 90 degrees.
degrees, lift trunk to your shoulder blades, is
extend arms to the side of the trunk, hold in that position
position, you can try to be the exercise lowering
legs at 75 degrees, raising the torso and only
supporting the lower back, the higher you go up
trunk, it is better for you to work on the isometric exercise.
 Isometric push-ups.
Another very common exercise is push-ups.
isometric exercises, it is about doing push-ups with the
arms wider than shoulder width and
hold on until halfway through, hold on 7
seconds and returns to its initial position. Repeat the
20 seconds as many times as you can.

Shoulder raises.
It is about shoulder elevation, you can take a
lightweight, like a dumbbell or other weight, it is about
to be standing and lift the weight to the side, in the
same line as the shoulder, with the arm well
extended, you can stay in that position 20
seconds or repeat it as many times outside, then
switch to the other arm.

Isometric squats.
Isometric squats involve spreading your legs.
with feet open to the sides, bend your legs
lowering the hips in line with your knees and hold
in that position, hold for 20 seconds, and do as many as
repetitions as you can.
These exercises are clear examples of some of the
exercises that exist, outside of here, you have a wide
range of isometric exercises, such as;
bicep, tricep, deltoid, and trapezius elevation.

Some dangers to consider when exercising.

Some considerations about isometrics are that they can be dangerous for
people with hypertension, or with some type of disease, since it increases the
blood pressure, therefore, in these exercises, managing breathing is essential. Here,
your gym trainer plays a main role, they will make you know how to maintain during the
exercise proper breathing and it will also give you the techniques to prevent injuries and
back pain.
It is also very important in isometrics to keep the abdomen well flat at all times.
moment, because in this way, you will strengthen the abdominal area and also the lumbar region,
avoiding injuries and back problems, remember that many of the isometrics
they work with the abdominal muscles.

Rehabilitation.
Isometric exercises are a good alternative for rehabilitation, after
a surgical operation, working on isometric physical exercises, improving flexibility
according to research conducted. These exercises are especially recommended
for knee operations, hip operations, let's also remember that they are advisable in
shoulder operations, as it prevents arthritis, osteoporosis, and other diseases
Oceans.
Increase strength.
Isometric exercises are used to increase strength and help burn fat.
fat and strengthen the muscles, remember that when you work with isometric exercise
it contracts the muscles, which strengthens the areas you desire in a short time
time, and depending on the number of repetitions you perform, the strength will be greater or lesser.

Advantages of Isometric Training.

First of all, work is done without machinery, which means working with your
own body.
Secondly, it increases muscle strength, it involves doing several
repeticiones, en poco tiempo.
Thirdly, training times are shortened, which entails greater effort.
in time.
Fourthly, you have the option to work on each part of your body locally and
not generic like other types of more common training.
Finally, another advantage is that you can use it to prevent injuries or as
rehabilitation after a surgical intervention.
Disadvantages of Isometric Training.
First of all, cardiac capacity does not increase, it is not an effort.
cardiovascular, therefore, there is no improvement in respiratory or cardiovascular levels, as
in the rest of the cardiovascular intensity exercises, there may also be a danger of
provoking hyperventilation by not breathing properly while exercising. What
suppose you will have to perform a proper technique with the help of your coach
personal.
Secondly, there may be deficient training in some part of
body when focusing locally on a specific area.
Thirdly, it can result in a loss of motivation or what is also called
stagnation in training when seeing results more in the long term compared to
other trainings.
Frequently asked questions about isometric exercises.
How to count the repetitions in the same place?
This question is the most common in isometrics, regarding how to count the work.
What we do, you should imagine your static exercise as if you were doing the repetitions.
from a normal one, that is to say, for example, if you want to do a plank in a static form or
passive, you must count one minute, this equals to doing about 20 repetitions in the
dynamic exercise, that is, you just need to know how to convert time, just like if
you work squats halfway through or another exercise like biceps, you have one minute
What to know that corresponds to a number of repetitions in dynamic.

How long should isometric exercises last?

They must be done in less time than people think, it's about doing more.
fewer seconds repetitions, or you can do fewer but for more seconds,
You have to shape this according to your physique and the judgment of your coach.
personally, for example, you can do 8 sets of 20 seconds or stay for a minute or
minute and a half in the same position, studies have shown that doing the plank a
One minute during two weeks significantly strengthens the abdominal muscles, also
lumbar and strengthen the lower body such as quadriceps and calves depending on the type of exercise.

What exercises can be done in isometry?

Any type of exercise can be done in isometry, you just have to know how to do it.
from a midpoint in the route, you will see that halfway the muscle starts
apply and start working considerably, which amounts to doing several
Repetitions, therefore, any type of exercise can be done while standing.
Remember that the position will be very important to avoid injury, depending on what type of
exercise you are doing.
What material do I need to do isometric exercises?
One of the advantages of doing these exercises is that you don't have to use any kind.
of supports, it is enough with the weight of your body without using any type of material, however,
You can lift weights to feel more work, such as plates, dumbbells or bands.
elastic bands to add a bit more resistance.
Doing an isometric exercise has several utilities:
Isometric work is the best way to recover a muscle that has atrophied or
it's been a while since we've worked on adductors, abductors, glutes, shoulders,
abdomen.
This type of exercise is done with high intensity and low times, which will make you
notice more muscle strength.
They are also highly recommended for working on injuries; there are some where to do
repetitions are not advisable, however, working on isometry is.
Well, this way you suffer less discomfort. You don't strain muscles and you don't force yourself either.
joints, is another way to work with less impact.

Should I always include isometrics in my routine?

You don't have to, as we mentioned earlier, you can coordinate it with someone else.
type of training, and in this way innovate and not demotivate your body or your
muscle, remember that as we have said, it may be that doing continuously
isometric exercises can lead to your muscle getting "bored" and falling into a routine of
training, therefore, you can combine it with some cardiovascular exercise, that
It's always good to keep you balanced and well-compensated.
It is not essential to work on them, but it does have benefits and some trainers.
they incorporate them into the training routine. People who have tried them continue with
they, as it is a faster way of working with great effects.
Isotonic exercises.
Isotonic exercises are those in which a muscle is forced to perform a
movement supporting a constant static weight.
This means that the muscle must overcome a resistance to perform the movement.
greater or lesser, and with repetitive training, that muscle will grow.
and become stronger.
What are we talking about then?
Basically, any exercise you do with weights, whether they are dumbbells or
barbell, or equipment in which you must move the joint overcoming a
weight.
It is used by both professional athletes, who train specific muscle groups,
as amateur athletes who wish to increase muscle mass and strength in
general. And those are precisely the benefits that this type of
exercises: an increase in the mass and strength of the muscle group being worked.
The more repetitions with less weight, the greater muscular strength.
If on the contrary you increase the weight and reduce the repetitions, what you will achieve
there will be greater muscle mass and power.

Is it the same as the so-called isometric exercises?

No. Isometric exercises do not produce any movement of the muscle or of the...
joints. The muscle is kept tensed, but without moving it for a few
seconds and the exercise is repeated several times.

And what about isokinetic exercises?

Neither. Isokinetic exercises, which are mainly performed in rehabilitation,
consist of applying a dynamic force within a determined range of motion and
thanks to a dynamometer, at a constant speed. It would also be considered exercise.
isokinetic the use of a stationary bike, with a resistance and a number of
preset revolutions per minute.

What are the most common and easy to perform isotonic exercises?
Learn some basic exercises with one or one and a half kilo dumbbells.
Remember that if you don't have weights, you can do it with a milk carton or small bottles.
of water:
1. Biceps: Standing, with knees slightly bent, arms close to the body
body with palms facing forward. Bend the elbows and raise and lower the
dumbbells, without lifting the elbows from the body. Repeat 40 times in one go.
Rest and repeat 20 more times in two sets.
2. Triceps: Raise your elbows and place them close to the sides of your head. Flex.
and stretch your arms behind your head without moving your elbows. Repeat 40 times.
3. Also for triceps: Place yourself on your side, with your right leg forward and
bent and the other stretched back. The left arm with the elbow flexed.
at shoulder height. Stretch and bend the elbow again without moving the forearm.
Repeat 20 times and repeat with the right arm.
4. Shoulders: Standing, knees and elbows slightly bent. Arms in front of the
body with palms facing inward. Raise your arms to shoulder height.
shoulders and down. Repeat 40 times in one tempo and 20 more in two tempos.

Without using dumbbells, any type of sit-ups also puts pressure on the
muscles and there is movement, so they are isotonic exercises, the same as the
dynamic squats, or push-ups.
The first times you do this type of exercises, you may have soreness.
That's normal. As you continue training, the soreness will become less. Over time.
you yourself will be able to increase the number of repetitions and the weight you use, because your
muscle strength and your mass will be greater.

If you have doubts or hurt yourself, stop and consult your trainer. The muscle should burn.
work on it, but don't force it if you feel any twinge or different pain.