With or without open gyms, isometric exercises are a good way to continue toning the body and, above all, strengthening the muscles through a different stimulus and without the use of special equipment. The main characteristic of this type of training, and the most attractive for many, is that it is carried out from postures and techniques that do not involve as much movement, therefore reducing the risk of injury.
If you want to know more about this alternative to implementing it at home while there are no open gyms, then stay to read this content.
WHAT IS ISOMETRIC TRAINING?
Perhaps the name sounds a bit strange and complicated, but it is a very common form of training and surely you have already used it. The clearest example is the planks for the abdomen, those in which you place yourself face down with the only points of support on the floor being the tips of the feet, the hands, or the elbows while keeping the body completely straight and without movement.
SIMPLE, BUT EFFECTIVE EXERCISES
And is that staying static is all you have to do in these exercises. Sounds simple, doesn’t it? Well, it is, but it also has its degree of complexity, since over time, which can go from 5 to 60 seconds, the position begins to do its job: reaching body tension for a certain time and, consequently, a direct stimulus in the muscles involved.
Since the work of the isometric exercises is carried out in a focused way, without making other parts intervene, they are very effective in a GAP training, that is, to strengthen the entire central part of the body and tone the muscles of both glutes and abdominals and legs, but also arms are included in the objectives of this type of exercise.
Whether it’s an ironing routine or a gym routine for marking muscles, isometric exercises will help you create a solid structure for any sports practice.
YOU DON’T HAVE TO WAIT FOR GYMS TO OPEN
Since no external equipment is necessary for its execution, isometric exercises are a good option for this quarantine, in which there are no open gyms. With the proper use of your own body is more than enough, although of course, if you are advanced and want to give more intensity to the exercise, you can add some extra kilos with dumbbells or discs. If you do not have this type of accessories, do not worry, here we give you some homemade options to offset the weight.
MAIN ISOMETRIC EXERCISES
- Iron for the abdomen: the most recognized isometric exercise, which has many variations to mark a different job in terms of body areas and intensity.
- Static squats: it is about leaning your back against the wall and sitting in the air as if there were an imaginary chair.
- Stance or static stride: the same position and indications of the normal stance, but in this case, you will maintain the posture with the legs flexed as much as you can.
- Push-ups or static lizards: the isometric alternative to the well-known lizard. Just be sure to keep your elbows flexed.
TO PRACTICE THE ISOMETRIC EXERCISES
With isometric exercises, you already have another alternative to keep your muscles active at home and not have to wait for gyms to open to reach your goals. Don’t forget to alternate this type of training with one of toning; in this way, you will be able to exercise your body in a balanced way gaining resistance and mobility.