The popularity of isometric exercises is easily explained by their effectiveness. The essence of this direction is that the pumped muscle group for a short time (about 6-12 seconds) is subjected to maximum effort to counter the resistance of an object.
The benefits of isometric exercise
The effectiveness of isometric exercises is the ideal cost-benefit ratio. With minimal time, space and necessary equipment you can pump through each muscle group and achieve the desired result. If you compile a general list of advantages that highlight the type of exercise discussed, it will look like this:
Save time resources.
Reduction of the rest period necessary for the growth of strength and muscle mass.
The possibility of greater frequency of training.
Concentration on the muscle group most in need of quality load.
Saving time is manifested in the fact that with isometric exercises, the inclusion of muscles in the work takes a few minutes, which is impossible to achieve with the usual isotonic-dynamic training. In normal mode, in order to give the necessary load to any muscle group for a few minutes, it usually takes at least 1-2 hours.
Due to the fact that the isometric training lasts a short period of time, the muscles, getting the necessary load, do not get tired so much as in the conditions of the usual training. This significantly reduces the duration of the rest period after exercise. Due to the fact that the time for rest of the muscle group is reduced, it becomes possible to increase the frequency of loads and, accordingly, the speed of achieving the intended result, because the degree of increase in strength and muscle mass is not inferior to standard training.
This is due to the fact that when performing isometric exercises, the minimum costs go to the implementation of the movement. Due to the fact that the cells that provide oxygen to the muscles, are compressed, which contributes to greater muscle tension and increased efficiency from exercise.
In addition, isometric exercises can be applied in such a way that the group of muscles that is most needed will receive the load, according to the athlete. This is very convenient when there is no desire to wait until the end of the recovery period of one group in order to tackle another.
Varieties of Isometric Exercises
The isometric exercise direction is classified according to the nature of the exercise. Within this division, there are three main groups:
Exercises with burdening.
Exercises with the greatest possible burdening.
The isometric-static type of exercise is a complex of exercises in its pure form, in which the maximum muscular tension is achieved by counteracting resistance that cannot be overcome. Exercises with burdening are different from static in that in the process of their execution, the stops are carried out for a short period of time (several seconds) in order to create additional isometric tension.
The initial phase of exercise with the greatest possible burdening is more isotonic-dynamic than isometric. In this case, when it comes to the main phase, the exercises completely take on an isometric-static character by stopping the exercise.
Samson exercise system
A complete complex system of isometric exercises was developed by Alexander Ivanovich Zass, known as the Iron Samson. Exercises on the system of Samson help to overcome the stagnation and dead points in the training of various muscle groups. Let’s take a closer look at each exercise indicating the muscles involved in it.
It is necessary to lift the chain to chest level in bent arms and try to stretch it with muscle force. This exercise deliberately works with the latissimus dorsi, posterior deltoids and triceps.
Raise the chain behind the head to the level of the head and try to stretch it. Affects the group of triceps.
The same chain on outstretched arms rises above the head. It is also necessary, as before, to try to stretch it. Exercise is aimed at increasing the strength of the broadest muscles of the back.
Put hands with a chain behind your back. Try to stretch the chain by moving your arms forward. Exercise is aimed at developing the strength of the chest, triceps and deltoids.
After exhaling, you need to wind the chain around the body. Then, breathing in, try to stretch the chain through the tension of the pectoral and latissimic muscles.
Holding one end of the chain at the bottom with your left hand extended, try to stretch it with your bent right hand. Then change hands. Exercise develops the power of biceps and triceps hands.
It is necessary to stand in the middle of the chain. Then, grasping its ends, try to stretch the straining muscles.
Assuming a starting position similar to exercise 7, but with elbows pressed against the body, with an effort of biceps try to stretch the chain.