Who doesn’t wish to have a slim and toned body? Every one of us right!! But not everyone makes their wish true. There may be many difficulties in getting slim, but if you get to know some amazing ways using which you can tone your body to the perfect shape that you wish to have. But not many people would be interested in straining their muscles, shedding sweat to get fit and healthy. For all those lazy heads, isometric exercises are the best option to try.
We are bringing here the isometric exercises which allow you to stay fit without straining hard.
One other important thing that attracts you towards the isometric exercises leaving ahead the less strain thing is they don’t want you to have a special tutor, and you can practice and do them wherever you want and feel comfortable.
- What Are Isometric Exercises?
- Benefits of Isometric Exercises
- How often can you do isometric exercises?
- Can you burn fat with isometric exercises?
- How well do they work?
- List of Isometric Exercises
- Isotonic Exercises
- Isokinetic Exercises
- Concentric Exercise
What Are Isometric Exercises?
So, yeah this doubt can be quite common if you haven’t heard about these exercises ever before. Isometric exercises are the exercises where your muscles don’t actually move but tense up. You may not have heard this word, but you might be performing these in your day to day life.
We usually stand straight for a national anthem for about a minute with all our muscles in a tight position and we don’t even move a muscle for a whole minute. You might be doing this in the theatres just before your movie begins these days. So, without even knowing about the isometric moves, you have done these.
Benefits of Isometric Exercises
1. Muscle Activation
One of the biggest benefits to be had from doing isometric exercises is that they provide you with the highest amount of muscle activation. Muscle activation refers to your muscle’s recruitment of motor units and the more motor units you can recruit, the better and stronger your muscles will be.
2. Muscle Rehabilitation
The next benefit that definitely needs mentioning when it comes to isometric exercises is that they can drastically reduce the recovery period of muscles. After you have injured muscles or joints, especially after you have gone through surgery, your muscles need time to heal. However, that does not mean that your muscles need to rest all that much.
3. Muscle Strengthening
One of the best parts about isometric exercises is that they help to improve muscle strength and muscle size. Part of the reason as to why isometric exercises are vital for strengthening muscles is because of the increased tension that your muscles experience during isometric exercises. When your muscles stay tensed for a prolonged period of time there are various chemicals and compounds which stay in your muscles, things which make them grow.
How often can you do isometric exercises?
Isometric program frequency is determined by your fitness goals. If your goal is to rehabilitate from an injury or illness, the training frequency is generally five to seven days per week. If your goal is to build both strength and muscular endurance, a training frequency of three days per week has shown to create ample gains.
Can you burn fat with isometric exercises?
While isometric exercises are not the most effective exercise type for burning fat, they do burn some calories and are a better option for burning fat than no exercise at all.
How well do they work?
Isometric exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. Isometric exercises help maintain strength. They can also build strength, but not effectively.
List of Isometric Exercises
So, here we are providing you with some of the isometric exercises lists that you should try –
1. Squeeze Up Your Muscles
So, this one is basically tightening your hand muscles, all you need to do is just squeeze your hand muscles and try to tighten them as much as you can. You need to do the maximal muscle contraction.
If you feel like less energetic one day, then don’t worry, you can just try putting up all your available energy in the muscle contraction.
2. Hang On Your Shoulders
All you need for this exercise if just a simple horizontal rod to the earth surface. Make sure the rod is strong enough to bear to weight and you just hold the rod with your hands and just hang on by holding all your weight on your shoulders.
This can be a great workout for you if you want to have abs, biceps, and triceps. Try holding the rod and stay in the air for as long as you can.
3. Raise Your Shoulders
This is another quite a simple exercise that you must be considering to do in your process to get fit. You will need to have dumbbells for this, or else you can also consider a bottle filled with water and hold them in your arms. Put your hands and shoulders straight and hold them like that for a few seconds. And you can then just raise your shoulders towards your chin and then hold in that position for a few minutes. Both these positions for a few minutes each and you are done.
4. Take A Deep Breath
This is the very casual thing that you can do while you are sitting anywhere anytime. This deep breathing exercise which is usually performed in yoga and meditation. All you need to do is just close your eyes and take a deep breath by inhaling the air slowly and then holding it for a few seconds and then exhaling. Do, this whenever you find free time, but make sure you have fresh air around and consider doing this in outdoor places.
5. Back Stretch
This is yet another form of a really simple isometric exercise that you can try at your home or even at your workplace. All you need to do is just sit straight in your chair, stretch your back, and hold your arms straight by interlocking them.
I don’t think I actually need to explain how to stretch as it is the most common thing that every one of us might be doing every day but don’t recognize it as an exercise, so the next time you do your backstretch, just try to make it perfect.
Considering the isometric exercise benefits, you can develop an isometric workout routine of your own to get a fit and perfectly shaped body. So, let us now go through a few isometric plank exercises that you can try.
The first one is the isometric plank exercise
This one is the forearm plank
This one is the sidearm plank
All you need to do is just position yourself just like the person in the picture and try to hold in that position for a long time. That is it.
We hope you got enough gyaan about the isometric exercises, so here we present you a bit of information about the other exercise forms which include isotonic, isokinetic, concentric exercises.
Unlike isometric exercises, isotonic exercises are something that needs muscle movements and muscle contractions. Squats, climbing the stairs, pushups, bicep curls are some of the isotonic exercise examples.
Isokinetic exercises are a type of exercise where you will be doing strength training with the use of some specialized machines. Any kind of exercises that are done using the special kind of equipment are usually considered as isokinetic exercises.
Concentric exercises are the exercises that shorten the muscle in a contraction. Biceps contract concentrically during the lifting of bicep curls is considered as the concentric exercise.
So, do consider doing these isometric exercise forms if you are interested towards doing the workout but hesitates to do the huge exercises and heavy workouts that will make you shed tons of sweat. These fitness trends make the process of getting fit easy.
A feminist by thoughts. She would love to have discussions about anything. Always ready to take up new challenges that comes her way. With a Masters degree in Commerce, she is into blogging and is thoroughly enjoying it. As a foodie, she would love to taste various foods. She loves to watch food and travel shows.