To get a goodstrength-training workout, you dont necessarily need topush heavy weights.
Or evenmoveanything at all.
(A strength-training workout where you’ve got the option to stay put in one place?
Katie Thompson
Sign me up.)
Hold up, though.
Just because you dont move when doing isometric exercises, it doesnt mean that theyre easy.
What are isometric exercises?
The easiest example of an isometric move to think about is aplank.
When you hold the plank position, youre squeezing and engaging your entire core the whole time.
That muscle contraction is called an isometric contraction.
A plank isjustan isometric exercise, but many exercises actually incorporate all three movement patterns.
And when you push the weight back and your muscles contract, youre in the concentric phrase.
In between that, when you stop and pause at the bottom?
Thats the isometric phase.
The same can apply to a biceps curl, if you add a hold to the move.
When you bend your elbow and curl the weight up, thats the concentric portion.
When you straighten your elbow and lower the weight down, thats theeccentric portion.
Other examples of isometric exercises include wall sits, calf raises, and hollow-body holds.
What are the benefits of isometric exercises?
Isometric exercises can help build strength, but in a slightly different way than concentric and eccentric movements do.
This isnt the most effective way togrowmuscle, but it still helps you build or maintain strength.
This is what makes them great for improving stability.
How should you use isometric exercises in your routine?
Now that you know what isometrics are, its time to put them to usefrequently, preferably.
To have healthy muscles and joints, isometrics should be done every time you work out, says Betiku.
Working major muscles isometrically will help keep them strong and stable when youre doing weighted concentric and eccentric movements.
you might also incorporate straight-up isometric exercises that complement the same muscle groups youre working on, Betiku suggests.
