Well, I don’t know whether you’ve heard of Isometric exercises before or not, but since you stopped by this article I can safely assume that you care enough about your fitness. However, sometimes it becomes imperative for us to skip the regular strength training for the sake of something else that’s more important.
And while it’s possible to do a good enough workout without going to gym, chances are it also becomes tough when you’re running out of time. That’s the point where Isometric exercises come into place. This exercisingtechnique is being practiced for more than a century since its origin in orient countries as a part of martial art and yoga traditions.
Difference between regular and isometric exercises
While regular exercises require movement, isometric exercises prevent movement. The idea behind isometrics is to increase muscle strength by holding body in a certain position against irresistible forces. Through isometric exercises muscles gain strength even more than the regular, dynamic exercises as every single muscle of your engaged limb and the whole body concentrates on an immovable object that offers resistance to you, even if those immovable objects are your own limbs pressed tightly one against the other.
However, just like any other exercising technique, isometric exercises also require care and attention. Given below are a few crucial things that must be kept in mind while doing isometrics:
• Breathe deeply: This is the first important piece of advice that I would like to offer. Don’t be ignorant by the simplicity of this advice – most people make worst mistakes with this one.Sometimes they forget to breathe when they hold their limb in a static position or sometimes they intentionally hold the breathe for holding themselves a little longer in any particular position. But they don’t realize that this mistake depletes their blood of necessary oxygen, which brings heartbeat rate down. As a result, they collapse quickly. So breath deeply while doing isometrics – it will keep you awake, present and conscious.
• Hold as long as possible: Now, when it comes to exercises, it does not matter if you are pressing your palm against a wall, if you press your elbow against your palm, or maybe you positioned one of your fists against the other in the pushing movement. Whatever the isometric type of exercise it is, try to hold your position as long as possible, as it is what builds the strength. It’s totally fine if you can’t endure for longer periods because endurance is something that’s built slowly and steadily, step by step.
• Avoid sudden movements: One last thing –avoid making sudden movements while doing isometrics because they may often result in injuries. If you start feeling that you won’t be able to hold yourself in a particular pose anymore, come out of that pose slowly. Avoid quick movements.