Isometric training is a fancy way of categorizing exercises that recruit muscle and exert tension without lengthening or shortening the muscle. What are examples of isometric exercises?
Your muscle is flexed, but it does not expand and compress. It is a stagnant way of demanding a desired muscle or muscle group.
This type of exercise includes a variety of movements that target your entire body. You can make the most of your time by performing moves that engage both the upper body and the lower body simultaneously.
These exercises are ideal for those with limited exercise space, existing knee discomfort, or anyone who needs a change in their typical exercise routine. Because these movements improve strength in one body position, they should only complement a more dynamic exercise program.
Wall Sit
Wall focuses on improving the strength of the thighs.
Muscles worked: quadriceps, hamstrings, and glutes
- Stand about 2 feet away from a solid wall, leaning your back against it.
- Lower the bottom so that the legs form a 90-degree angle. Your body position should resemble your posture when sitting in a chair.
- Hold this position for 15 seconds.
- Perform five rounds with a 15-second hold.
Plank Hold
The plank holder is an effective way to engage the entire front of your body.
Muscles functioned: abdomen, quadriceps, and the anterior part of the deltoid.
- Start with your body in a horizontal position with the weight of the toes and forearms.
- Be sure to bend your hips forward (buttocks tied together) and do not let your hips sink.
- Hold for 30 seconds and feel the most tension in your shoulders and core.
- Perform four rounds with 30 seconds hold.
Overhead Hold
Overhead holders challenge the muscular endurance of your shoulder belt.
Muscles work front, back, and upper shoulder.
- Have your arms straight over your head and keep your weight steady.
- Be sure to keep your arms fully extended. Bending your arms will engage different muscles (biceps and triceps).
- Hold the weight over your head at 30-second intervals.
- Perform five rounds.
Glute Bridge
This exercise will quickly become a favorite for anyone who wants to improve the physique of the buttocks.
Muscles worked: hamstrings and glutes
- Have your knees bent and your arms at your sides lying on the floor.
- Lift your hips by pushing the weight down your palms and feet.
- Focus on tying the buttocks and running the weight down through the heels.
- You will feel your buttocks and hamstrings start to get tired. Do not let your hips sink.
- Practice five rounds with a 30-second hold.
Body Hold
Bodybuilders help you work on your core stability while developing core strength.
Muscles worked: Body grips will mainly tire the upper and lower abdominal muscles.
- Sit on the bottom with your knees bent and your feet flat on the floor.
- At the same time, lift your arms and straighten your legs, creating a “V” shape with your body.
- Hold this position for 15 seconds.
- Perform five rounds.
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