Top

Different Types Of Isometric Exercises

April 5, 2010


Isometric exercises are a type of muscle strengthening exercises. They work by contracting certain muscles without changing the length of the muscle or by moving the joint. Preserving muscle strength is the primary aim of these exercises.

A person practicing isometric exercise remains in a static position. The exercises are performed by imitating pulling or pushing motions without moving the muscles or joints. These exercises could not burn fat or build muscles. They are most suitable for people recovering from muscle injuries or suffering from arthritis, which causes difficulty in moving muscles and joints. Before moving ahead with your isometric exercises, you should remember that these exercises should be avoided by people with heart diseases and hypertension. By increasing muscle tension, isometric exercises could push up the blood pressure level.

Isometric exercises
Squat
Stand with your back against the wall. Place your feet wide apart. Gradually squat until your thighs are parallel to the ground. Remain in this position for not more than 30 seconds and gradually return to your initial position.

Isometric exercise for abdominal muscles
Lie on the floor. Slowly lift your hip and buttock, resting your feet and forearms on the floor. Remain in this position for about 10 to 30 seconds.

Isometric exercises for calf muscles
Stand against a wall on one foot. Lightly touch the wall to retain your balance, but don’t rest against it. Stand on your toes for about 30 seconds and gradually return to your original position. Repeat this exercise with the other foot.

Isometric exercise for shoulder muscles
Stand straight. Spread both the hands in front of your body, in a horizontal position. Clench your right fist. Hold your right wrist with your left palm. Now try to push your right hand upwards and with your left hand prevent the right hand from rising upwards. Remain in this position for about 10 to 30 seconds. Now switch hands, and clench your left fist and hold your left wrist with your right hand and repeat the exercise.

Bridge
Lie down facing the floor. Keeping your forearms and elbows underneath the chest gradually lift your body with your toes resting on the ground to form a bridge. Remain in this position for about 20 seconds.


Comments

Got something to say? Join the conversation and leave a comment below.





 

What's More today?

How To Tone Your Abs Doing Crunches Properly

Truth be told, abdominal muscles are the toughest set of muscles to be trained. Crunches are one of the... 

How To Workout With A Gym Ball

Balls are meant to be played with, right? Well, not quite. In the gyms (or even at some homes), some... 

How To Start Exercising For The First Time

Exercising is important to ‘season’ our joints and keep them healthy. It also helps in shaping up... 

How To Keep Strong And Fit At Home

One need not visit the gym neither does he need to sweat (and literally frightened) under huge weights,... 

How To Find Motivation To Workout

You want to work the flabby looking mid-section of yours? No wonder! But have you seriously started performing... 

How To Create A Fitness Schedule

Regularity and punctuality are the two words, which hold immense importance in a human being’s life.... 

Exercises To Reduce Weight From Chest And Stomach

Our upper body region is made up of some of the biggest muscles in our body. It also has some of them... 

How To Stretch Before Performing Mixed Martial Arts

Mixed martial arts are tough games which require proper body coordination and several difficult body... 

Useful Workout Tips For Single Lat Bar

Single lat bars are an exercise gadget also known by the name of pull-down machine. The machine consists... 

How To Use Egg As A Protein Supplement

One may make a number of efforts to lose excess weight, or even build up muscles, but these efforts might... 

Useful Curl Bar Workouts Tips

Curl bars are one of the best ways of adding variety to the power exercises that we perform. The curl... 

Useful Tips On How To Be A Boxer

Boxing is a very demanding game that requires lots of hard work, immaculate skills and knowledge of the... 

How To Lose Arm Fat At Home

Nobody likes to have ugly fat on their arms. It can be really very frustrating as you cannot wear your... 

Effective Rules For Losing Fat

It is not an impossible task to lose body fat. Anybody can achieve his/her perfect body by following... 

Cardiovascular Exercises For Knee Arthritis

Arthritis is a common disease which can affect many people, causing acute pain and swelling on the joint... 

Bottom