2023-08-21 20:25:59
Have you ever tried to push the wall with your hands as if you wanted to move it? The wall will most likely not move, and neither will you. But in the process, your muscles are working, your heart is racing, and if you do it long enough, you’ll get soreness.
news-know-more partner-vertical-tablet-desktop" amp-access="access" amp-access-hide="">How long does it take to get fit after a while without exercising?
Further
Exercises in which the muscles contract without changing the angle of the joints are called isometrics. This is what happens when you contract your biceps without moving your arm instead of lifting a weight with it. It’s what bodybuilders have to do in competitions: while they’re on stage, every muscle in their body is contracted and, of course, they end up exhausted.
But also, isometric exercises can help those people who don’t like to go to the gym to get strong. By themselves they are not enough to obtain an athletic body, but combined with other more dynamic exercises they improve the results for everyone.
Why do you need to get strong? Because your health depends on it. According to the latest studies, having strong and large muscles contributes to longevity and, more importantly, to this longer life being healthy and disease-free to a greater extent.
Exercises in which the muscles contract without changing the angle of the joints are called isometrics.
Strength exercises are able to prevent the onset of chronic diseases, such as diabetes and cardiovascular diseasethe osteoporosis and even the neurodegenerative diseases. There is a direct relationship between the amount of muscle mass a person has and the years you can live.
But maybe none of this is compelling enough if you hate the gym. The good news is that there are some exercises that you can do anywhere, without the need for equipment, and that can improve the state of your muscles and your health: isometric exercises.
Isometric exercises have been shown in experiments to help athletes strengthen joints and recover from injuries. In addition, isometric exercises have also been shown to have other health benefits, such as lower blood pressure, increase attentionand they can even help quit smoking.
The fact that there is no movement or that they seem easy to do does not mean that they are easy. In fact, they can be quite hard, since for them to take effect you have to reach the point of exhaustion in which it is not possible to maintain the posture or the effort for longer.
These are some of the most famous and useful isometric exercises. Some of them are known by their English names:
sit on the wall (wall sits)
You stand with your back against a wall and slide down until your knees are at a 90-degree angle, holding that position for as long as possible. Try to reach 30 seconds and increase the time progressively. This exercise improves the resistance and strength of the legs, mainly working quadriceps, hamstrings and glutes.
Irons (planks)
Iron. operationtransformer.com
Planks are an isometric exercise where you start on the floor face down, supported only on the balls of your feet and hands, as if you were going to do push-ups. You can increase the difficulty by bending your elbows and holding the weight on your forearms. In this position you keep your body in a straight line from head to heels. Planks work the abdominal belt (core) and improve posture, mainly exercising the rectus abdominis, obliques, lower back and deltoids. Try to get to a minute.
Side plank (side plank)
Side plank. operationtransformer.com
This exercise is very similar to the previous one, but it adds difficulty since you have to place your body on its side and support yourself only on one hand or one forearm with your feet together and your body in a straight line. Your obliques and deep abs will work like crazy. When you can’t hold the pose, switch sides and try to hold for the same amount of time.
Puente (bridge)
Puente. operaciontransformer.com
In this exercise, you lie on the floor or on a mat on your back with your knees bent and your feet flat on the floor. Then you lift your hips off the ground until your body forms a straight line from shoulders to knees and hold the pose as long as possible. Strengthens the glutes and improves the stability of the back, mainly exercising the glutes, hamstrings and abdominal belt.
tiptoe
This simple exercise can greatly improve your fitness. Stand up and rise up on the balls of your feet, holding this position as long as possible. Strengthens the calves and improves balance, specifically working on the gastrocnemius and soleus muscles.
Arco (hollow hold)
You lie on your back on the floor or on a mat, with your legs stretched out and your arms extended behind you. You then slightly lift your legs, arms, and head off the floor, keeping your lower back flat on the floor. This exercise strengthens thecore” and improves posture, exercising the rectus abdominis and obliques.
Hang from a bar (dead hang)
Hang on the bar. operationtransformer.com
It is a test and exercise of grip strength, an important indicator of your fitness level. To start you grab a high bar with both hands and let your body hang with your arms fully extended, holding that position for as long as you can. This exercise increases the resistance in the arms and improves the grip, mainly working the forearm flexors, deltoids and trapezius. You can raise your knees to increase the difficulty.
palm pressure (palm press)
It consists of joining the palms of your hands at chest level and pressing one palm hard against the other without letting them move, maintaining the tension for as long as you can. This exercise strengthens the chest muscles, mainly exercising the pectorals.
biceps contraction (bicep hold)
With a dumbbell in hand or with an elastic band anchored or held under your feet for tension, bend your elbow to 90 degrees and hold this position without allowing your hand to move up or down. When you reach the limit, switch arms. This exercise increases the resistance and strength of the arms, specifically working the biceps and forearms.
deep squat (deep squat)
deep squat operationtransformer.com
This is a variation on the traditional squat where you bring your butt toward your heels as far as possible. Start standing with your feet shoulder-width apart and gradually lower your body until your buttocks are as close to your heels as possible, always keeping the sole of your foot flat on the ground, without lifting your heels. Your knees should stay in line with your feet and should not go past the balls of your feet. Keep your back straight and your chest up throughout the movement. When you can’t hold the position any longer, push up to stand up. This exercise not only strengthens and tones the legs and buttocks, but also increases mobility in the hips, knees and ankles and strengthens the abdominal belt.
Isometric exercises are effective for building strength, but they are not a substitute for dynamic resistance exercises in which you move a weight. However, they are a great addition to a bodyweight exercise program or to whatever sport you play, be it swimming, running or paddle tennis. They are especially useful when looking to target a specific muscle group or when you have an injury that limits your range of motion and want to rehabilitate.
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