Know what is isometrics and how to do it

Alone, it is not able to compose a workout for those who have greater physical ambitions such as increasing muscle mass, but it serves as a good complement to heavier workouts.

For people who have physical restrictions and joint problems, exercise is perfect due to its many health benefits. However, it is essential to seek professional help, okay?

Isometry is not recommended for hypertensive patients, as the pressure exerted on the muscles increases blood pressure.

Thinking of letting you know everything about the subject, we created this complete guide so that there are no doubts when it comes to performing this type of physical exercise . Just continue reading!

After all, what is isometry?

It is a static activity performed through muscle contraction that works to strengthen the muscles, helping in orthopedic and metabolic treatments without having to make any dynamic movement.

For those who want to draw up a plan aimed at bodybuilding, isometric exercise complements more dynamic and intense series, since its activity is performed statically, bringing balance to training.

And what is isometry exercise for?

It helps in increasing muscle contraction, improves weight lifting performance, increases muscle endurance, flexibility and balance, treats injuries and aids in strength gain.

How to do isometrics in training?

To do an isometric exercise, you need to find the right position, flex the muscle and hold it for a certain amount of time.

Isometry requires muscle strength and can be performed with body strength or with extra load, such as weights.

Both weight and time to maintain the position vary according to the body’s adaptation to physical exercise. Below, we list three isometry exercises that you can do at home!

Attention: if you have low muscular resistance or any musculoskeletal problem, consult a doctor before exercising.

3 types of isometry workouts

wall squat

1. Stand with your back to the wall touching your buttocks, back and shoulders.
2. Squat down until you reach the “seat chair” position and hold between 5 to 20 seconds.
3. Rest quickly and repeat the movement 3 to 5 times.

isometric plank

1. Support your forearms on the floor keeping your elbows shoulder-width apart.
2. Make sure your body is straight by raising your hips.
3. Hold the isometric plank position for 15 to 20 seconds.

chest contraction

1. Standing and with an erect posture, join your hands intertwining your fingers at the height of the chest.
2. Push one hand against the other for 3 to 10 seconds.
3. You should feel a slight contraction in your chest muscles. Repeat the movement 3 to 5 times.

Benefits of isometry

Among the benefits of isometry, we can mention:

• muscle strengthening;
• improved posture, alignment and relief of back pain ;
• injury prevention and rehabilitation;
• increased muscle power and endurance;
• reduced risk of heart problems; and
• bone strengthening.

Because they are exercises that do not require displacement, they tend to give the false illusion that they are easier and less harmful, but an error in alignment or using an external weight incorrectly can break the musculature.

Therefore, it is worth reinforcing: do not start a physical activity without visiting your doctor and having the support of an instructor, coach, physical educator or physiotherapist.