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Isometric Strength Training
In this section you will learn about isometric strength and find some
exercises.
Isometric or static strength training is an exercise form where no motion
is involved.
The muscle is contracted statically, but there is no movement at the
joint.
Isometric strength exercises can be used for strength conditioning
and rehabilitation
after joint injuries. ( the muscles can be trained without stressing
the joints )
Isometric strength exercises are suitable for: Climbers, gymnasts ( especially
for the rings )
wrestlers, people who are recovering from a joint injury etc.
Find more track & field related topics at track
and field main and
strength training
related instructions at weight training
main.
Description: Isometric Strength Training
- Basically there are 2 different forms of isometric
strength training:
Isometric strength training with maximal muscle contraction and isometric
strength training
with sub-maximal ( for example 30 percent ) muscle contraction.
- Isometric strength training with sub-maximal
muscle contraction:
That's when an isometric exercise is held for more then 10
seconds and
the resistance is very low.
Advantage: Good for the joints, good for your endurance.
Disadvantage: Less strength development.
Suitable for: People who are recovering from an injury or athletes
who want to
increase their endurance in a specific position.
- Isometric strength training with maximal contraction.
That's then you hold a contraction at 100 percent of your strength.
For example pressing your hands against each other as hard as you
can, is an
isometric chest exercise with maximal muscle contraction.
Advantage: Better strength development.
Disadvantage: More stress on joints and posture.
Suitable for: gymnastics, wrestling, martial arts.
- Secondly you have to know that when you apply
an isometric strength exercise,
the strength is only trained at the angle where you apply the exercise.
So if you stand on one leg with the knee bent 90 degrees, you will
only develop
strength in this position. However, generally, isometric strength exercises
with
the limb more extended are more effective than exercises where your
limb is more bent.
- Some exercises are made
for maximal contraction and others are made for long
but less intensive contractions.
In this section I will break down isometric exercises
into 5 categories:
- Isometric presses: For example when you
press your hands together or try to lift
something immobile. ( press against a wall etc. )
- Isometric body positions: For example
when you hold a push-up position,
a chin-up or a horse
stance. The time you can resist depends on your
body weight.
- Isometric weight positions: You hold
a weight at a specific angle.
For example when you hold a dumbbell in front of your stomach.
- Isometric hold: You hold a limb at a specific angle.
For example do a side
kick and try to hold your leg as high as
possible in the air.
Give up after 5 to 10 seconds.
- Impossible contraction: You try to do one repetition of an exercise
you are not
strong enough for. This can be lift or a body weight exercise.
You
give up after 5 to 10 seconds, so that your attempt turned
out to be just
an isometric exercise. ( instead of a repetition )
Exercises: Isometric Strength Training
Trainer advice: Isometric Strength Training
- Best strength development can be achieved when
you hold the isometric contraction
for 5 to 10 seconds. Some exercises are even
held for 3 minutes or even longer.
For example in traditional wushu,
horse stances are held for 3 to 15 minutes.
For short contractions it's recommended to do 15 sets of different
exercises and
hold each exercise for 5 to 10 seconds. Rest 1 to 3 minutes between
sets and exercises.
Do isometric strength training no more than 3 times per week.
- People with a cardiovascular disease or high
blood pressure should avoid
isometric strength exercises and especially
those with maximal
muscle
contraction.
Reason: Isometric strength exercises increase the blood pressure.
The shorter and more intensive the contraction, the more pressure
increase.
- It's very important that you keep taking deep
breaths during isometric exercises.
Pressing air ( most common mistake ) increases blood pressure.
- If you suffer joint problems, avoid short exercises
with 100% contractions.
Related topics: Isometric Strength Training
Videos: Isometric Strength Training
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