Isometric exercises- These are special exercises that are designed to develop high strength in a person. They are not dynamic. They are effective due to the maximum power tension, while there are no visible body movements that would cause muscle contraction.

In other words, an isometric exercise is when a person tries, say, to move what he cannot do, or to break a metal chain. And in this case, it is not the result itself that is important, but the effort (since it allows you to turn muscles and tendons into work in a very short period of time). But you need to aim at the result, because isometric training can be carried out as efficiently as possible, if you really want to break the chain, move an unbearable object, etc.

Isometric occupation theory by Zass (Samson) and Bruce Lee

By right, the founder of the complex of this type is Alexander Ivanovich Zass, a sensational Russian strongman, who is also known by the nickname Samson. It was he who developed in 1924 a theory that smashed to smithereens all former ideas about the source of power.

Samson on personal example proved that the strength of a person lies not in the muscles, but in the tendons. And even a person with a modest physique is able to demonstrate incredible capabilities. Alexander Zass himself was of modest height - only 165 cm and a small mass - 65 kg. But having trained the strength of his tendons, believing that they are of decisive importance, Samson achieved amazing results.

It got to the point that he could lift a horse, break chains, do somersaults with weights and defeat the strongest and largest opponents. For all his achievements he received the nickname "Russian hero". And at the same time, Samson still had to fulfill dynamic exercises to increase muscle mass. But as he himself said, this was done more for visuals than for the result.

The complex of trainings that he developed includes a number of isometric exercises. At the same time, which is convenient, the exercises can be performed both at home and even at work (for example, trying to lift yourself with a chair by holding the bottom of the seat - the trapezoid works or trying to raise the table, resting your palms on the tabletop from below - biceps work).

The basic principle of exercise is maximum effort in a few seconds. Beginners are advised to exercise the effort for a duration of no more than 4-6 seconds. Subsequently, with experience, you can increase the duration to 8-12 seconds. What is convenient, you can do several approaches for different muscle groups in a matter of minutes. And due to the short duration of the workout, it will be possible to conduct a new one pretty soon.

Samson's theory became very popular, especially in the 1960s. The famous fighter also developed his own set of isometric exercises for himself. Bruce Lee! He always believed that training should take place with maximum tension.

Therefore, the isometric theory attracted his attention and he actively included it in his training. One of his favorite exercises was the one that uses a simulator made of a bar and a crossbar, which are connected by a chain. He laid the beam on the floor, stood on it with his feet, making it unbearable, and then dragged the crossbar towards himself, making different grips.

The chain was stretched, the beam naturally did not budge, and by such a “lifting” of himself, Bruce Lee performed an isometric exercise.

A set of isometric exercises by Alexander Zass

Below is a set of classes developed by Zass:

1. Pulling the chain by hand. Start by spreading your legs slightly wider than your shoulders. Grab the chain at the knee with a straight hand, and with the other hand, bending it, near the belt. With this hand, try to tighten the chain. Then change the position of the hands.
2. Stretching over your head. You need to stretch the chain, holding it above your head. The tendons of the arms are mainly worked here, as well as the back and chest.
3. Stretching in front of you. Hold the chain in front of your chest, bending your arms. And keep your elbows at shoulder level. Try to stretch it by engaging the muscles in your arms and chest.
4. Stretching the chain behind the back, with tension in the arms. The chain is located at the shoulder blades and is held with straight hands. There is tension on the triceps of the arms and a little on the chest.
5. Stretching the chain behind the back, with back tension. The exercise is done in the same way as what was before, only the length of the chain is longer. The voltage goes on latissimus dorsi back.
6. Chain stretch from bottom to top. Press the chain to the floor with both feet in shoes with thick soles. Grab the ends of the chain with your hands and pull up. Possible placement of hands - near the knees, belt, behind the back. The muscles of the legs, arms and back work
7. Side stretch. The chain is fixed under one of the feet, from the side, pull it up, bending your arm at the elbow. Then change position. Shoulder delta works.
8. Stretching for biceps. Press the chain with your foot to the floor and drag one of the arms, bent at the elbow, up. So with both hands. You can adjust the length of the chain to work out the bundle in different places of loading. The ligaments of the biceps are well strengthened.
9. Stretching the leg-neck chain. Throw one loop of the chain around your neck, the other on your foot and press it to the floor. You need to wrap your neck with something, because the chain presses very painfully (but this still does not really help with bruises). The muscles of the back are tensed.
10. Stretching the chain on the chest. Lock the chain narrowly around the chest. Inhale, and as you exhale, tighten the latissimus dorsi and chest - try to break the chain.

Technique of conducting classes

Of course, in order to achieve results and not waste energy in vain, it is important to learn correct technique performing exercises. There are a number of tips to help you do everything right. First, before training, it is necessary to warm up and stretch to warm up the muscles and tendons. Secondly, it is important to observe proper breathing. Exercise should be performed only on the exhale.

Strength must be built up gradually, without sudden jerks. If during the execution you feel a sharp pain, then you need to stop, take a break, and then try again, only more carefully.

Make an effort or linger in a static position should not be long. Then you can take a short break and move on to the next approach.

Isometric exercises are advised to be performed in the morning, after, because they invigorate better than coffee. And made before going to bed, they can not let you fall asleep.

Due to the large loads on the muscles, the total duration of an isometric workout, as a rule, does not exceed 15 minutes. But during this time, the athlete manages to do several approaches of several repetitions for different muscle groups.

The number of repetitions for each exercise should be from 2 to 5. Moreover, the effort should grow every time. Let's say for three sets, you should make a minimum effort of 50% for the first time (for warming up). The second time, make an average effort - 75%. And for the third, last time, make the maximum effort, giving 100%. If you follow this system, isometric training will become much more effective.

Isometric workout for women

Of course, women need to be especially delicate in performing isothermal exercises and try to limit themselves at first, rather than exercises with great impact. The bad news is that these classes do not allow you to lose weight as effectively as dynamic ones.

But there are also advantages. Firstly, if you are looking to develop strength without building an impressive biceps, then these workouts are for you. In addition, during the isometric exercise, subcutaneous fat is included in the process, which contributes to its resorption and has a positive effect on the skin.

Efficiency, advantages and disadvantages

The most important thing that helps to gain constant training of the tendons is great strength. If you want to impress your friends or enemies with a demonstration of your abilities, making efforts to overcome various power obstacles, bend copper rods, or defeat all opponents in arm wrestling with one left, then this sport is for you. Regular performance of these exercises will achieve this goal - to become stronger.

Already from the first training, the work of the tendons is activated. Regular training can make them much stronger and stronger, increasing the body's capabilities. Within a few months, you will be able to raise significantly more weight than before, or perform an action that could not be done before.

The technique will be especially useful for athletes such as boxers, wrestlers. After all, their mass will remain the same, within its weight class. But the strength will increase due to the strengthening of the tendons.

Advantages:

1. short duration one workout, which allows you to increase their frequency.
2. High efficiency through the efforts made.
3. Not required special trainers.
4. Can be exercised in any places.
5. Reduced chance of injury when compared with dynamic classes.
6. Increased flexibility.
7. Strength increase, by strengthening the tendons, while not gaining weight.

Flaws:

1. If the exercises are done incorrectly, that is, the risk of injury or jumps in blood pressure.
2. Competent application only learn over time.
3. Very important correct concentration and attitude.

Differences from static exercises

Although, at first glance, isometry and statics are veryThey are very similar (after all, in both cases it is implied that there is no movement), but these exercises have their own differences.

And if you take a closer look at this issue, the differences are fundamental. So, with regard to isometrics and the technique itself. Here everything is carried out in short periods of time and with maximum tension of the tendons and muscles. Unlike statics, exercises of this type are carried out for a long period of time with uniform muscle tension.

In the first case, the main goal- this is the development of muscle strength, strengthening of ligaments and tendons. Static exercises give mainly endurance and general physical activity. By the way, to achieve both high endurance and strength, you can alternate classic static exercises with isometric ones. And although both of these types of exercises are somewhat different from each other, nevertheless, according to the principle of action, isometric ones are more similar to static ones than to dynamic ones.

Rehabilitation after damage to the anterior cruciate ligament (ACL), posterior cruciate ligament and lateral ligaments has a single rehabilitation scheme and may differ only in terms of recovery depending on the patient's age, lifestyle, goals of rehabilitation (return to big-time sports, amateur sports, return to lifestyle before injury).

Read more about recovery treatment after a torn knee ligament

Terms of rehabilitation (general)

• conservative treatment: 1.5 - 3 months;
• after ligament plastic surgery (surgery): 4-6 months.

The body, whether it is an injury or surgery, reacts in the same way - swelling, muscle spasm and pain. Due to prolonged immobilization, atrophy of the thigh muscles occurs. In order to lose muscle volume, experience shows that one to two weeks of inactivity is enough.

The condition of our joint depends on the condition of our muscles. Why? Because when walking, running, muscles take on most of the load, while in the absence of good developed muscles the entire load falls on the articular surfaces of the knee joint, which causes swelling, pain, stiffness, etc. Based on the above, it is possible to identify the goals of the passive (and then the active) stage of the rehabilitation of a knee ligament rupture.

PASSIVE STAGE OF REHABILITATION

At this stage, all physical exercises are excluded, since it is still impossible to give an axial load to the joint.

Goals:

1. Remove swelling by physiotherapy, compresses, cold and kinesio taping.
2. Reduce muscle spasm by performing lymphatic drainage massage.
3. Relieve pain (reducing swelling and spasm results in less pain).
4. Regain control of the thigh muscles and strengthen them through electromyostimulation.
5. Improve passive range of motion in the joint.
6. Achieve a state in which it will be possible to walk without crutches.
7. The general goal of the passive stage can be called the preparation of the joint and muscles for further rehabilitation in the gym.

Example exercise:

Your attention is invited to one of the exercises that can be performed at this stage: “Isometric tension of the quadriceps femoris”.

STARTING POSITION: sitting on the floor, legs straightened, back straight, hands on the floor, gaze directed at kneecap.

EXERCISE PERFORMANCE:

1. Contract the quadriceps femoris muscle so that the patella is pulled up. If this does not happen, then you are not doing the exercise correctly and you should try again and again until you succeed.
2. Fix the position for 3-5 seconds.
3. Relax.
4. Perform the exercise 25 times 3 sets, several times a day.
5. Upon reaching the goals of the passive phase of rehabilitation, we proceed to its active phase, which can be conditionally divided into 4 stages, each of which pursues its own goal.

Isometric tension of the quadriceps femoris

IP: sitting on the floor, straightening the working leg, the second leg is straight, or bent in knee joint, hands behind the back, back straight.

1. Pulling the toe towards you, contract the quadriceps femoris muscle 2. Hold the position for 5 seconds.

2. IP (2 seconds). 4. Repeat the exercise 15 times.

STAGE I OF ACTIVE REHABILITATION

Term: 4-8 weeks after surgery.

At this stage, all exercises are performed in a sparing mode in the supine or sitting position, with the exception of some exercises. In this case, rehabilitation after a rupture of the ligaments of the knee joint, despite the impressive time frame, does not present serious discomfort for the patient.

Goals and objectives of stage I:

1. Regain control of the thigh muscles of the operated leg, through strength training and more.
2. To promote the development of muscle strength and endurance to static loads, especially the inner head of the quadriceps femoris, as well as the posterior thigh and lower leg muscles, which ensure the restoration of leg support.
3. Help achieve full knee extension through flexibility exercises.
4. Achieve a knee flexion angle of up to 90º by performing strength and flexibility exercises, as well as various massage techniques, which include mobilization of soft tissues around the knee joint, patella, etc.
5. Promote the return of proprioceptive sensitivity necessary for stability in the knee joint by performing balance exercises.
6. Formation of the correct gait, which is possible only upon reaching the above goals.

An example of the exercises performed at this stage:

Lifting the leg with a weighting agent, lying on your back.

STARTING POSITION (IP):

Lying on your back, arms at your sides, a healthy leg is bent at the knee joint, foot on the floor, the second leg is straight 5 cm from the floor, the toe is towards you. On a sore leg, a weighting agent with a value of 1 or 2 kg, depending on the condition of the patient's muscles.

EXERCISE PERFORMANCE:

1. Slowly raise the leg up to an angle of 45? (we reproduce the tension of the quadriceps muscle, which we learned at the stage of passive rehabilitation - THIS IS IMPORTANT).
2. Accept IP.
3. Perform the exercise 15 times 3 sets.

The main thing to remember when doing this task is that the leg should be as straight as possible, we try to pull the kneecap up due to the tension of the quadriceps femoris muscle, the toe is always pulled over and the exercise should be done slowly without jerking. Observing all the principles of restorative medicine, the rehabilitation of knee ligament injuries will take place with maximum efficiency and without any problems.

Upon reaching the goals and objectives of STAGE I, we move on to STAGE II of the active phase of rehabilitation.

II STAGE ACTIVE REHABILITATION

Term: 8-12 weeks after surgery.

At this stage, we propose to perform more complex exercises that are performed mainly while standing and are closest to such a natural movement as walking, etc. Basically, exercises are performed with a skier's expander, on a BOSU simulator (hemisphere) or a trampoline, they are added, they look so simple, but in fact complex coordination exercises like squats (without weight or light weight) or lunges, etc.

Goals and objectives of stage II:

1. Contribute to the further development of strength, power and endurance of the muscles of the thigh and lower leg, by performing more complex strength and coordination exercises.
2. Reach an angle of flexion in the knee joint of 60?.
3. To help improve the proprioceptive sensitivity of the knee joint by performing balance exercises on a barefoot or trampoline.
4. Prepare muscles for running exercises by performing lead-up exercises (various barefoot lunges, etc.).

An example of an exercise for this stage: “Swing forward with an expander”

First you need to attach the skier's expander to the lower rail of the Swedish wall and put the expander's loops on the legs (on the ankle area).

STARTING POSITION (IP):

Standing back to wall bars, at a distance of a stretched expander, hands on the belt, back straight.

EXERCISE PERFORMANCE:

1. Slowly perform a forward swing, pull the toe towards you (we reproduce the tension of the quadriceps muscle, which we learned at the stage of passive rehabilitation - THIS IS IMPORTANT!).
2. Fix the position for 2-3 seconds.
3. Slowly return to the PI, but do not put your foot on the floor.
4. Perform the exercise 15 times 3 sets.

This exercise should be performed both on the patient and on good leg. The fact is that the leg that remains on the floor is just as tired as the working one (if not more), and it will not be superfluous for us to maintain balance on the sore leg.

At the end of the second stage, the rehabilitation doctor assesses the condition of the patient's muscles (whether the inner head of the quadriceps femoris is well developed, as well as the posterior group of muscles of the thigh and lower leg), the condition of the joint (there is swelling or not). If the results of the examination are satisfactory, the doctor recommends moving on to STAGE III of active rehabilitation.

III STAGE ACTIVE REHABILITATION

Term: 12-16 weeks after surgery.

At this stage, we begin to use power simulators for straightening and bending the legs in the static-dynamic mode, inertial exercises on a trampoline or barefoot.

Goals and objectives of stage III:

1. Help increase muscle strength, power and endurance without pain.
2. Promote a gradual return to functional activities characteristic of a particular sport.
3. Ability to run well.
4. Achieve full flexion and extension at the knee joint.
5. Achieve the muscle volume of the diseased leg equal to the muscle volume of the healthy one. The difference in volumes can be no more than 20%.
6. To form the correct motor stereotype of landing after jumps by performing plyometric exercises with and without interference.

After two weeks of doing exercises on weight machines, the patient undergoes a functional test to determine whether the operated limb is ready for running and jumping exercises.

An example of an exercise of the III stage, aimed at the development of the quadriceps femoris muscle in the static dynamics mode “Extension of the legs while sitting in the simulator”.

INITIAL POSITION:

Sitting, the back is straight, the lower back is pressed against the back of the simulator, the shins firmly rest against the rollers, the knee joint has an angle of more than 90 degrees, the hips do not go beyond the seat.

EXERCISE PERFORMANCE:

1. Bend - unbend the legs at the knee joint for 30 seconds. During this time, you need to have time to do 20-24 repetitions. There should be 3 such approaches. Rest between sets for 30 seconds.
2. The movement should be uniform (no jerks).
3. A burning sensation in the muscle is an indicator of the correctness of the exercise.

Stato-dynamic training is performed twice a week, one training is tonic in nature, the second is developing. after a few weeks, with a positive leg test result, we start running and jumping exercises. The goal of a running and jumping program is to prevent recurrence of the injury. Quite often, a re-injury occurs due to the inability to land correctly after a jump, an incorrect motor stereotype in running can also lead to swelling and pain in the knee joint. About how to properly alternate power and running training your rehabilitation specialist will tell you.

The structure of the knee joint. Meniscus injury. Cruciate ligament rupture

Isometric loading (also known as static endurance loading) is one of the most underestimated training methods that can help overcome the “plateau” in the development of weightlifters and increase the overall endurance of the body.

To begin with, I note that in the process for the triathlon as strength program one of the leading trainers in this area - from the TriFit personal training studio - gave a program in a static-dynamic style according to Seluyanov's methods: the time of work under load was of key importance - squats with a light weight barbell are done slowly, the exercise is performed not for times, but for a while ( 3 sets of 30 seconds).

Here is an example like this strength training:

Stato-dynamic training refers to the isometric type of load. Zozhnik publishes a translation of an article about the benefits of this type of training.

What is isometric training

During exercise, our muscles tend to contract in three different ways (depending on the movement being performed). When the weight is lowered (for example, during the lowering of the bar when performing squats) or when “extension” with a load, an eccentric muscle contraction occurs. The opposite process: when lifting weights, the muscles contract, reducing the distance between the joints - this is a concentric contraction.

But there is a third type of muscle contraction, when the muscles contract but do not change their length - isometric contraction. Unlike standard strength training, when the muscles consistently perform concentric and eccentric contractions, isometric loading is performed in a static position.

Examples of such exercises are pushing a stationary object, say a wall, or tensing muscles without moving, such as a plank exercise, a wall squat, or holding a low position while performing exercises, such as a squat. As a rule, isometric loading uses body weight (as you will see below), however, if your training allows, you can use additional weights.

Benefits of isometric exercise

Increasing muscle strength

Due to muscle contraction in a static position, the length of the muscles remains unchanged, the athlete does not perform the movement over the entire amplitude. To some, this approach will seem of little use to the development of strength skills, but this opinion is far from the truth.

Think about how much load will fall on your shoulders and arms if you hold your arms in a lowered position for as long as possible while deadlifting? In reality, during isometric training, the body is able to use almost all motor units.

Motor units are made up of motor neurons and skeletal muscle fibers - groups of motor units work together to coordinate the contraction of individual muscles. Back in 1953, German researchers Gottinger and Müller, who studied the effect of isometric load on strength qualities, came to the conclusion that an isometric load lasting 6 seconds a day would be enough to improve strength qualities by 5% in 10 weeks.

Isometric loading helps weightlifters develop the strength needed to perform movements that involve contractions of large muscles, and also helps to overcome "dead spots" in these movements.

When performing dynamic movements - for example, a squat with a barbell behind the back - the muscles perform eccentric and concentric contractions. When performing a movement over the entire amplitude, maximum effort is applied, however, such dynamic movement does not allow focusing on muscle tension in each specific section of the movement trajectory.

By doing isometric muscle tension work (work consists of holding the body in a certain position) or isometric coping work (performing pushes or pressure on stationary objects), you can focus on certain stages of movement that cause difficulties and develop muscle strength with the help of isometric load responsible for the "passage" of these sections.

Let's say you're having trouble getting out of a low position while doing a back squat. In this case, the best isometric exercise for you is to take a barbell with weight and get into a position just above the lowest point of the squat, trying to maintain this position for as long as possible. The muscles that surround the joint and are responsible for moving at this angle of the joint will receive sufficient load, which will allow it to quickly adapt to the tasks at hand.

Coach Mel Siff writes in his book Supertraining:

“Isometric loading also allows a significant increase in muscle strength in the range of up to 15 degrees on either side of the selected joint angle. Moreover, as with all measurements of strength, there is a specific force or moment per joint angle for each type of muscle contraction, so it is very unlikely that the increase in force will be limited to a certain joint angle and not show up elsewhere.”

Improved body position control

While static isometric loading helps improve performance in weightlifting, it is less effective in areas such as movements that require complete control of body position. However, this does not mean that it cannot be useful.

Athletes can use popular gymnastic stances (such as the handstand or corner) to achieve the same levels of muscle activation as isometric holding and pushing exercises. These exercises simultaneously improve body control, confidence, and core activation. To demonstrate how these areas of your body work, simply stand on your hands against a wall and try to hold this position for as long as possible. Very soon your whole body will begin to shake, so you will have to focus on tensing your abdominal muscles to keep your body in position.

Increasing Flexibility

A great side effect of isometric exercise is improved body flexibility. How to improve hip mobility when doing a squat? One exercise that can help you is to simply squat down to the bottom of the squat range and maintain that position with a focus on keeping your knees apart and your chest upright. You will feel tension in your groin quadriceps, muscles rear surface thigh and muscles surrounding the hip joint. The fact is that in this position of the body, the muscles are constantly contracting and stretching in order to maintain the desired position of the body and prevent you from falling to the ground. Your body weight acts as a load, and you are technically performing an isometric exercise.

If we add an additional load in the form of a barbell to this position, we get an isometric hold load. Maintaining the position at the bottom of the squat while simultaneously loading the barbell will be a major challenge for your hips, so by practicing this stance, you will notice a significant improvement in the work of the hips when doing a standard squat. Olympic weightlifting champions use isometric training to improve flexibility.

Isometric exercises

Below are isometric exercises that you can do at home or in the gym.

Wall squats

Find a flat wall and squat next to it until your knees are bent at a 90-degree angle and your thighs are parallel to the floor. Your back should be exactly against the wall. Hold this position for as long as possible (after a while you will feel serious tension in the quadriceps), do 3 sets.

Isometric push ups / lunges

Do regular push-ups or lunges, but with a pause in the middle of the movement: hold this position for 30-60 seconds, then rest and repeat 3-5 times.

Hip extension

Stand facing a table or chair, lift your right leg in front of you, trying to keep it as straight as possible, leaning forward slightly at the waist. You can lean on a table/chair. Your leg should be parallel to the floor. Muscles of the back of the thighs, calves and Bottom part backs should be tense. Hold this position for 30-60 seconds, then repeat with the other leg.

Variation of the same exercise:

Deadlift

After the warm-up sets on the deadlift, load the barbell with a weight that exceeds your maximum for one rep. Get into the starting position for a deadlift and pull the bar up with maximum effort for 6-8 seconds. It is very important to maintain the correct position and posture when performing this exercise.

Barbell squat

Before attempting this exercise, it is necessary to master the barbell squat itself well. Take a barbell and throw a small weight on it, as soon as you master the exercise and feel confident, you will be able to choose the right load.

Now lower yourself down and assume the required body positions during the squat (full squat, thighs parallel to the floor, thighs just above parallel, etc.), hold each position for 5-8 seconds. For safety, you can use an additional set of holders that set the same height as you hold. This way you can do reps without trying to get up or drop the bar after completing the exercise, which is important when working with heavy weights.

Pull-ups

Get into the position that gives you the most trouble doing pull-ups and hold that position. If you find it difficult to pass the last stage of a pull-up, pull yourself up to a height where your eyes are located against the bar. You may need straps to help you get into the right position. Hold the desired position for as long as possible, lower your arms slowly to further load the muscles. Repeat if necessary.

3 ineffective and harmful exercises for the press

The essence of isometric exercises is that within 6-12 seconds the maximum effort is expended to counteract the resistance of an object. This is what distinguishes isometric exercises, in which muscle contraction causes only its tension, from isotonic ones, during which, due to muscle contraction, its length changes.

First of all, it is necessary to say about the obvious advantages of this type of exercise.

Firstly, this is a huge time saver. To include in the work of the muscles with the help of these exercises, just a few minutes are enough.

Secondly, in such a short time, the muscles do not have time to get tired to such an extent as during a regular workout (lasting 1-2 hours), after which 24-36 hours are needed for the muscles to fully rest, and without sufficient rest, as has been repeatedly said, neither strength increases muscles, nor their mass.

Since the time required for rest is reduced during isometric exercises, it is possible to train much more often.

And finally, one of the biggest advantages of isometric exercises is that with their help it is very convenient to develop and strengthen precisely those muscles that are most in need of it at the moment.

When performing traditional isotonic-dynamic exercises, the maximum muscle tension lasts only a few seconds, that is, in the sum of all the exercises done (for 1-2 hours) no more than 2-6 minutes per workout.

Isometric exercises to perform the same task, it is enough to devote only a few minutes a day. At the same time, the increase in muscle strength in this case is not inferior to the increase in strength during isotonic exercises.

During isometric exercises, the blood vessels that supply oxygen to the muscles contract. Cells are forced to work harder and do not expend as much energy as during isotonic muscle movement (in which most of the energy is spent on the movement itself).

Thus, all the energy of the muscles when performing isometric exercises is spent only on tension, and not on movement. Therefore, muscle development occurs in a much shorter time.

Types of isometric exercises and methods for their implementation

According to the nature of the performance, isometric exercises are divided into three groups:

1. isometric-static exercises in their purest form, when the maximum muscular tension counteracts the resistance, which cannot be overcome;
2. weight-bearing exercises, during which they stop for a few seconds (thus creating isometric tension);
3. exercises with the maximum possible weighting, the initial phase of which has a pronounced isotonic-dynamic character, but the main phase is isometric-static, since already at a distance of 12-15 cm from the initial position of the bar an obstacle is installed that stops the movement.

With the help of such exercises, you can force the muscles to experience maximum tension in the most effective and currently needed phase of movement.

Thanks to isometric exercises, you can most effectively increase the strength of muscles that are lagging behind in development, or muscle groups that are of paramount importance to an athlete for one reason or another.

To perform isometric exercises, a special simulator design was created, which is easy to make yourself. This is an iron frame (110-120 cm wide and 200-230 cm high), on both sides of which a metal pipe can be fixed.

But isometric exercises can be performed without special devices, using for them any solid object fixed in space, which provides the muscles with such resistance that they, even being in maximum tension, are not able to overcome.

Basic isometric exercises:

• thrust;
• squat.

Success can be achieved by doing all these 3 exercises: one press exercise, one deadlift, one squat.

To this trio, you can add 2 other exercises:

• lifting on toes;
• raising the shoulders.

For more experienced and enduring bodybuilders, for best results, you can use the “three twos” system (when each of these exercises is performed 2 times), or the “three threes” system (when the exercises are performed 3 times).

There are several options for the position of the bar during the press:

• low position (at the level of the chin);
• middle position (at eye level);
• upper position (3-5 cm below the bar squeezed out to failure).

When pulling, there are also three positions:

• low position (at knee level);
• middle position (at the level of the hips);
• top position (at waist level).

When squatting, there are also three positions:

• low position (squat);
• middle position (semi-squat);
• upper position (squat on slightly bent legs).

If you perform one exercise from each group, most often choose the middle position as the most effective.

A series of isometric exercises of 5 exercises, each of which takes 12 seconds to complete (plus a minute break after each exercise), lasts a total of 6 minutes. This series can be repeated 2-3 times, maximum - 6 times (periodically changing position).

Voltage depending on the duration can be:

• short (6 seconds);
• medium (9 seconds);
• long (12 seconds).

The intervals between exercises usually do not exceed 45-60 seconds, which is usually enough to restore normal breathing. The entire static isometric workout should not take more than 15-20 minutes.

When doing isometric exercises for the first time, care must be taken: at first, the tension should be limited to 6 seconds, given that it should not be maximum. After some time, you can go to 9-12 seconds of maximum tension with holding your breath.

Isometric exercises can be performed daily, as after them there is no particular fatigue. But at the same time, you should not abuse too much volume in an effort to achieve noticeable results as quickly as possible.

Despite all its advantages, isometric exercises cannot completely replace dynamic ones, which allow developing certain abilities that cannot be achieved with the help of isometric exercises alone.

Objectively approaching the assessment of isometric exercises, it is necessary to note a number of their weaknesses compared to dynamic ones: they do not supply muscles with blood so intensively, contribute to muscle shortening, and do not develop coordination of movements and motor abilities of muscles.

Static exercises, while increasing the strength of the muscles, at the same time lead to the loss of the ability of the muscles to move quickly. Dynamic exercises, due to the optimal ability to conduct excitation (innervation), are very effective in this regard.

With the simultaneous development of static and dynamic strength in an athlete, innervation does not worsen: the muscle strength acquired through static exercises is also manifested in speed strength. Moreover, the results of dynamic training are significantly improved.

To date, the optimal method is considered to be the method of developing muscle strength, which combines static exercises that develop strength with dynamic and relaxation exercises.

Bob Hoffman in his book "One Minute Daily - For Physical Endurance, Strength and Health" suggests performing 12 isometric exercises without shells for 1-2 minutes.

The author offers a set of exercises that do not require any special equipment; as a counteracting object, he recommends using a wooden or metal door frame (door jamb) or an ordinary wall that is available in any room.

Here are the 12 exercises.

• In a standing position (without tilting your head back and without bending your knees), press on the upper frame with the palms of your hands, which are slightly bent at the elbows.
• Crouching, apply pressure on the upper frame.
• Rise on toes as high as possible and stay in this position for 6 seconds. Although this exercise is only partly isometric, it is very effective.
• This exercise develops neck muscles. To perform it, stand with your back to the wall, feet shoulder-width apart, hands on your belt. Press the back of your head against the wall, placing something soft under your head.
• This exercise is similar to the previous one, but the wall should be pressed not with the back of the head, but with the forehead.
• To develop the muscles of the hands, perform the following exercise. Connect the palms and press with one hand on the other.
• This exercise is similar to exercise 6, but the hands must be connected only with the fingers.
• Press with both hands on the vertical parts of the door frame.
• Press on the horizontal part of the door frame alternately with one or the other hand, slightly bent at the elbow.
• Press with both hands, straightened at the elbows, on the vertical parts of the door frame.
• Pull the object fixed on the door frame down.
• In a sitting position (bending your knees at different angles), apply pressure on the vertical parts of the frame with your feet.

The duration of each exercise should not be more than 4-6 seconds.

It is useful to combine this complex with a variety of movements that develop speed and flexibility (sports games, running and swimming). Many bodybuilders use them as a supplement to their main workouts.

Often the new is the well-forgotten old. Many effective methods of physical improvement that were used earlier are now perceived as a new word in the development of sports. And this is not surprising. These techniques and shells have stood the test of time. Moreover, the kettlebell occupies one of the first places in this series in terms of versatility of use.

There are many types of load that help to fully work out the muscles and develop the body in different directions. Experts recommend giving time to isometric exercises in your workouts, which have a number of important beneficial properties.

What are isometric exercises?

Depending on the movements performed, the muscles can contract in three different ways, such as eccentric, concentric and isometric contraction. In the latter case, unlike other options, the muscles do not change their length during training. Isometric exercises are those in which muscle tension is achieved without movement. Their essence lies in the fact that for 6-12 seconds. maximum effort is expended to counteract the resistance of various objects.

Types of isometric exercises

All exercises related to this type of contraction can be divided into three different categories. The first group includes pure isometric-static movements, when the muscles resist insurmountable resistance. The second category includes isometric physical exercises performed with weights, and during their execution pauses are maintained to obtain the necessary tension. The third group includes movements for which maximum weight is used.

What are isometric exercises?

Performing such exercises is effective and gives a chance to achieve good results in a short period of time. Thanks to training, there is an increase in muscle strength, so scientists have proven that exposing muscles to an isometric load for six seconds daily, in 10 weeks it will be possible to increase their strength qualities by 5%. By doing static exercises in isometric mode, you can focus on certain stages of movement, which improves training results. There is also an improvement in body control and flexibility.

Isometric exercises - benefits

Many people do not use isometric training in their training, thereby making a serious mistake, since it has a number of useful actions. With regular repetition, you can start the process of losing weight and tighten the figure. This is due to the fact that during training, the deep muscle layers of the stabilizing muscles are included in the work, metabolic processes are activated and occurs.

In addition, there is a strengthening of various muscle groups. It is worth noting the positive effect of isometric exercises on the heart and blood circulation. They help protect against the negative effects of stress and maintain hormonal balance that regulates body weight composition. Such a load is useful for bedridden patients during the rehabilitation period, and for athletes it helps to relieve muscle tension and pain. Exercise is recommended for general health promotion.

How to do isometric exercises?

To obtain the claimed benefits and minimize the risk of injury, it is necessary to take into account the basic rules of such training. You need to start with understanding your body in order to notice the signals that it will send in time. This will allow you to stop in time or, conversely, increase the voltage. Isometric physical exercises must be performed taking into account the following principles:

1. The whole body should be invested in the effort, not just the limbs, as this will help to engage the maximum number of tendons.
2. Do not forget about breathing, which should be calm. If you can’t keep even breathing, then you should stop.
3. Isometric exercises must be performed smoothly, avoiding jerks.
4. To get the result, sometimes one approach is enough. This statement has been scientifically proven.
5. Be sure to warm up before training to prepare your muscles and tendons for hard work. This minimizes the risk of injury.
6. You need to start doing exercises with 70% effort, and then gradually increase it.
7. To get results, it is worth exercising three times a week.

A set of isometric exercises

Isometric Exercise Machines

There is a special machine that promotes the use of isometric tension, developing the strength of individual muscle groups and increasing the strength of tendons and ligaments. A conventional simulator consists of a frame on which a supporting base is mounted. It can move and contains a fixed power node. The bench is attached directly to the frame.

To perform different isometric strength exercises on the simulator there is a means for fixing a certain position of the body, and it is installed on the support frame. The power unit consists of two paired dynamometers with contact rings fixed on the rods. There is an information monitor and electric stopwatches. Having a diagram of the simulator, you can build it yourself for home workouts.

Isometric exercises - contraindications

Like any other type of training, static load has contraindications that are important to consider. To take into account the possible negative consequences in the presence of chronic diseases, it is recommended that you first consult with your doctor. Exercises in isometric mode cannot be performed with diseases of the musculoskeletal system, caesarean section and vision problems. Refuse training should be with varicose veins, hemorrhoids and asthma.

Often, in the presence of such problems, you just need to limit the load or choose safe isometric exercises. It is important to consider that if the movements are performed incorrectly, you can get injured or provoke pressure surges. Experts recommend that you correctly calculate your strength, since excessive loads can be harmful.