Isometric exercises: what is it? Why is it worth including them in regular training?

Isometric exercises – what are they?

Isometric exercises are a very good solution for many people with different levels of physical activity. Generally, it can be said that they consist in tensing and relaxing different parts of the muscles. This causes their strengthening and construction without shortening the length of muscle fibers. What is important – when performing them, no equipment is needed, and there is no need to strain the joints. Therefore, they are a good solution for people who are in the process of convalescence related to, for example, an injury. The purpose of such exercises is primarily strengthening. In this type of training, precision of execution and focusing on the work of the muscle itself play a fundamental role, and the number of repetitions or the pace of their execution are completely secondary. This is why the term static strength training is sometimes used.

Isometric training – are there any contraindications to this type of exercise?

Like any physical activity, this one also has contraindications. Isometric training is not suitable for people who:

• are pregnant
• suffer from severe inflammation
• are after a lumbar puncture
• they are feverish
• have severe injuries or broken bones
• they have sutures in the area of ​​the muscle to be exercised
• will experience severe pain during training
• have high blood pressure or have cardiovascular problems.

Workout at home shutterstock/shurkin_son

Isometrics – exercises and their effects

You can come to the conclusion that such training will not bring any spectacular results, but nothing could be further from the truth. Of course, this is not a workout comparable to that in the gym, but for the muscles, e.g. deep, isometrics is very important. Exercises should therefore be performed regularly, from time to time, as part of the training plan to work on each part of the body. Among the effects, the following can be indicated:

• strengthening the central stabilization
• increasing the results in classic strength training
• protection of the skeleton and joints, thus preventing injuries
• increased body performance.

Isometric exercise – when is it advisable to do such training?

More and more often you can meet the view that isometric training should be an element of exercise in principle for every athlete, but also for an amateur. Isometric exercise may seem boring, but as a consequence it helps to significantly improve your current performance and additionally strengthens your muscles. The indications here include:

• while contraindicating to intense exercise
• return to shape after injuries and injuries
• strengthening the deep muscles and stabilizing the body
• muscle atrophy and immobilization that may lead to their atrophy.

Isometric exercises – examples worth knowing and using

Isometric exercises are the ones that can be successfully performed on different parts of the body. It is worth paying a little attention to and learning how to perform this type of activity. Examples:

• sit on a chair, knees bent at 90 degrees, feet close together. Raise the leg in the sitting position about 1-2 cm above the seat, hold for a few seconds, put it down and repeat with the other leg
• stand in front of the wall at arm’s length and rest your arms straight against the wall. Press forcefully for a few seconds and relax
• lie down on the floor, mat or blanket. Bend your knees, stick the lumbar section to the ground, keep your legs narrow and put an object between them, e.g. a book, a folded towel or a small ball. Squeeze the object with your knees for a few seconds and release the pressure
• stand straight, arms along the body. Take a step forward with one leg, bend it at a 90-degree angle, the back leg resting on the toes, and leaving the knee a short distance from the floor. Hold the position until you feel tired and change sides.

Are there isometric abdominal exercises? Definitely yes!

As isometric exercises for the abdomen, you can mention, for example:

• in the support on the forearms and feet
• side boards – with variants, e.g. support on one leg
• sit on the mat, knees bent, feet initially on the floor, hands behind the back. Raise your legs off the floor and hold the position for a few seconds. You can make the exercise more difficult by also raising your arms and keeping them straight towards your legs
• lie down on the mat, arms along the body, lumbar section pressed into the ground. Raise your head (without bringing your chin to your chest), shoulder blades, and straight arms off the floor, keeping your arms parallel to the ground. Hold the position for a few seconds and relax.

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