Isometric Exercises
March 4, 2010
Isometric exercises are also called static exercises. In this form of exercise there is minimal movement of the joint. The word isometric is a combination of two words, iso meaning static and metric meaning distance. Hence, isometric means static distance.
All exercises that come under this category are static exercises. It is very useful for people who have joint problems that prevent them from doing exercises that require constant angular movements of the joints.
Some good examples of isometric exercises are holding weights, balancing yourself with your arms on a parallel bar, hanging on concentric rings, wrestling, mountain climbing etc.
Although isometric exercises do not provide all round strength like non-static exercises, they do provide strength around areas of the joint at which exertion takes place. Hence the body’s weight sustaining capability increases.
So, if you want to reap the full benefits of isometric exercises, try to strengthen your joints at different angles. For example, if you are holding a pair of dumbbells in a static stance for a few second, repeat the same static stance holding the dumbbell at another angle.
Here are some good isometric exercises…
The pushup position
This isometric exercise is good for strengthening the arms, and chest region. This can be an excellent exercise if done at different angles.
- Place your legs together and palms on the floor. Let your palms hold your body in a horizontal position. Your palms should be placed at shoulder width.
- This is typically the starting position of a pushup exercises. The only difference is that instead of doing the pushup, you just hold onto to this position.
- Hold onto this position for about 15 seconds.
- Now if you want slowly bring your chest halfway, and try to hold onto this position for another 15 seconds.
- This isometric exercise is good for the chest area, triceps, and forearms
Static leg raise
This is a fantastic exercise for strengthening the lower abs…
- Lie down on a flat surface on your back
- Raise your legs initially to a position perpendicular to the floor. Hold this position for 15 seconds.
- Slowly lower your legs at hold it at a 45 degree angle from the ground. Hold this position for 15 second.
- If you want you can further decrease the angle of your legs from the ground, and repeat the holding routine.
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