Isometric Exercises

There are three different types of contraction that muscles are required to perform for healthy movement. The first, concentric, is a shortening of the muscle like that which occurs when you execute the upward motion of a bicep curl. Eccentric contractions are characterized by a lengthening of the muscle, such as in the downward motion of a bicep curl. Isometric contractions occur when the muscles tighten and tense with no change in length.

Benefits of Isometric Exercise

According to Bodybuilding.com, isometric exercises place a unique and focused strain on the target muscle because no other muscles can aid in the movement. This requires the recruitment of more muscle fibers than are engaged during concentric of eccentric contractions.

The nature of isometric exercises also allows you to maintain the tension on the muscle for a longer period of time than could be accomplished with any other form of exercise. Isometric exercises have also been shown to build muscle mass in clinical studies.

Because isometric exercises place little to no strain on the tendons and other connective tissue, they are a good option for rehabilitation or training despite injuries.

Examples of Isometric Exercises

Isometric exercises can be performed easily anywhere with no equipment by simply tightening the target muscle for atleast 30 seconds. You can also press against an immoveable solid object and hold the tension for 30 seconds. To target specific muscles and encourage improvements in strength and size, you will need a set of weights. Perform the desired exercise, such as a bench press, and stop the movement at a point where the tension on the muscle is constant.