   How To Do Isometric Exercises
By Mary Stasiewicz
Howtodothings.com
Isometric exercise is
a form of resistance training in which the participant uses the muscles of the body to exert a force either against an immovable
object or to hold the muscle in a fixed position for a set duration of time.
In this type of
exercise, the muscle is contracted but doesn't change length during the exertion of force. Additionally the joint most
closely associated with the effort remains static throughout the exercise.
Although
isometric exercises may result in a great deal of benefit to the individual, there are some precautions
that should be noted. Specifically those with high blood pressure shouldn't engage in this type of activity because isometric exercises cause
a spike in blood pressure.
Although
the blood pressure typically returns to normal rather quickly once the muscle is relaxed, the spike in blood pressure can
be dangerous to those who already suffer from elevated blood pressure.
Other considerations
when performing isometric exercises include the duration of time each action is held, as
well as the angle of the joint when the action is formed. The duration of time an isometric exercise is performed is comparable
to the number of repetitions performed in other types of strength training exercises.
For strength
training purposes, a duration of 3-5 seconds per exercise is optimal. However, when body weight is used as resistance,
longer durations of more than 10 seconds are required.
In terms of joint
angle, it's important to note that the muscle will only gain strength for the joint angle at which the exercise is
performed. Individuals who want to gain strength thru the entire full range of motion of the muscle should consider training
at intervals of 10 to 30 degrees. However, this can be rather time consuming.
The following are examples
of different forms of isometric exercises that help to improve the strength of muscles such
as the abdominals, shoulders, quadriceps & calves.
The Plank - for abdominal
improvement.
- Start out by lying flat on the floor.
- Slowly raise the body so you are resting on your toes &
forearms.
- Keep the back flat & the abdominal muscles taut.
- Hold the position for 10-30 seconds.
- Repeat the exercise 2-3 times.
Isometric Shoulder Raises
- for shoulder improvement.
- Stand with the feet shoulder-width apart & the knees slightly
bent.
- Grasp a dumbbell in each hand & raise the weight out towards
your side until it's at shoulder length & your arm is parallel to the ground.
- Hold the weight in this position for 10-30 seconds.
- Repeat the exercise 2-3 times.
Isometric Squats - for quadriceps
improvement.
- Stand with your feet shoulder-width apart & your back firmly
against a wall.
- Slowly slide down the wall until your thighs are parallel to
the floor.
- If necessary, move your feet away from the wall to ensure your
knees don't extend past your toes.
- Hold the position for 10-30 seconds.
- Repeat the exercise 2-3 times.
Isometric Calf Raises - for
calf improvement.
- Stand next to a wall on one foot & touch the wall lightly
for balance, if necessary, but don't allow yourself to rest against the wall.
- Rise up onto your toes.
- Hold the position for 10-30 seconds.
- Switch feet & repeat the exercise for the other calf.
- Repeat the exercise on both calves 2-3 times.
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Isometric Exercise Discussed
Author: Joseph Krachenfels
What is Isometric Exercise?
Isometric exercise is practiced
by pushing or pulling an immovable object like a wall or bar anchored to the floor. Research has shown that a muscle contraction
during Isometric exercise produced more force then a contraction generated by lifting weights. Although research shows that
Isometric exercise increases muscle tension significantly, it still fails to change the length of the muscles. Today, it is
primarily used for rehabilitation purposes.
Advantages of Isometric Exercise
Can achieve maximum muscular
contraction as opposed to Isotonic exercise also known as weight training.
Workout is much faster. You
would hold a position for each set for 6 to 8 seconds and do 5 – 10 sets per exercise. So you can do each body part
in as little as a minute or so presuming a few seconds rest between sets.
Can gain strength. Unfortunately,
you will only strengthen very isolated areas of the muscle group.
Disadvantages of Isometric Exercise
Decreased muscular endurance.
When you lift weights (Isotonic exercise) blood is pumped into the muscles very frequently increasing muscular endurance.
Isometric exercise does not generate the same blood flow, thereby potentially reducing muscular endurance.
Building strength during a
static contraction can potentially reduce the speed of the muscle response. This would slow down your athletic performance.
Boring, boring, boring. Go
to the wall and press against it for a few sets. It’s like standing in the corner during elementary school. You must
enjoy something to maintain consistency at it, and few could enjoy Isometric exercise.
Increased blood pressure.
Isometric exercise increases blood pressure more than any other form of exercise. This could
lead to a ruptured blood vessel or irregular heartbeat.
The strength gains achieved
during Isometric exercise occur only within 20 degrees of the angle you hold. Lifting weights
(Isotonic exercise) allows you to build strength throughout the entire
range of motion.
The Lowdown on Isometric Exercise
Unless you're locked in a room
with nothing else to do, I think you'll find these exercises particularly boring. Although in an empty room you could still
do push-ups & sit-ups & some other stuff.
Anyway if you want to experiment
with Isometric exercises you shouldn't make that the only form of resistance training you
do. The benefits of weight training appear to significantly outweigh those of Isometric exercise.
In summary, weight training will do the following things better than Isometric exercise:
- Increase the length of your muscles
- Strengthen the full range of your muscles
- Increase muscular endurance
- Lower the risk of heart related issues
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How To Do Plyometric Exercises
By Mary Stasiewicz
Plyometric exercises are exercises
which utilize explosive movements such as jumping to increase muscle power. This type of exercise is often used by athletes
to develop strength for particular movements.
For example basketball players
may focus on plyometric exercises which increase muscle strength in the legs & enable
the athlete to jump higher while baseball pitchers may focus on plyometric exercises which
improve arm strength & throwing ability.
The key to understanding plyometric exercises is understanding how muscle contractions work. An eccentric muscle contraction
is a contraction in which the muscle contracts as it lengthens.
Conversely a concentric muscle
contraction is a contraction in which the muscle contracts as it shortens. Plyometric exercises
are exercises which combine an eccentric contraction followed immediately by a concentric contraction.
The following steps will help you to incorporate plyometric exercises
into your training regimen:
- Consult a physician before engaging in plyometric exercises. The explosive movements involved in plyometric exercises
are intense & should only be performed by well-conditioned individuals. Additionally, children
who are still growing shouldn't participate in plyometric exercises as explosive,
repetitive movements can be damaging to growth plates.
- Consult with a personal trainer experienced with plyometric exercises before beginning these exercises. This is important for learning proper form for each exercise
involved. Failure to execute proper form can result in injuries.
- Warm up thoroughly before engaging in plyometric
exercises. These exercises are extremely taxing on the muscles involved & failure to warm up these muscles can
result in muscle pulls & tears.
- Always perform plyometric exercises
on a soft surface such as matting or grass. Performing these exercises on hard surfaces such as concrete or hardwood can result
in joint damage.
- End plyometric exercise sessions
when fatigue sets in. Good form is essential in performing these exercises & fatigue may cause poor form which can be
damaging to the body.
- Allow a day of rest after performing plyometric exercises. This will give the muscles utilized an opportunity to rebuild. Through the process of
tearing down muscle fibers & allowing them to rebuild the muscle becomes stronger.
The following are a few examples
of plyometric exercises:
- Plyometric Lunges
- Stand with one foot in front of the other in a lunge position
- Bend the knees and lower the body so the thighs are parallel
with the ground
- From the position above jump upward switching the position
of the legs so the opposite leg is in front when you land
- Repeat the lunge & jump sequence with each leg
- Plyometric Squat Jumps
- Stand with the feet approximately shoulder width with the knees
slightly bent
- Lower into a squat position as if sitting in a chair; the thighs
should be parallel with the floor & the knees shouldn't extend past the toes
- After reaching the squat position, immediately jump upward
as high as possible & then land softly on the feet
- Plyometric Overhead Throws
- Stand a few feet away from a wall & position one foot in
front of the other with the knees slightly bent
- Hold a medicine ball overhead with both hands
- Throw the medicine ball against the wall forcefully
- Plyometric Push Ups
- Lower yourself into the standard push up position
- Lower yourself to the ground & push up explosively so the
hands leave the ground
- Clap once & return to the starting position
source: click here
How To Do Oblique Exercises
By Victoria Miller
Difficulty: 
The oblique muscles
are muscles that are part of the abdominal muscle group. There are two sets of oblique muscles - the internal obliques &
the external obliques. Both sets run in a diagonal direction starting from the side of your waist down towards the center
of your pelvis.
Strong oblique
muscles are essential for the support of your back & they can even help to improve your posture. Listed
below are some great exercises for strengthening & stretching your oblique muscles:
- Bicycle Kick.
Lie flat on the floor on a comfortable exercise mat with your lower back pressed to the ground. Put your hands besides
your head, with your elbows facing straight out--not forward towards your feet. Keep your chin off of your chest. Bring up
both of your knees up to about a 45 degree angle & slowly touch your right elbow to your left knee, followed by your left
elbow to your right knee. You don't need to actually touch the elbow to the knee, but get as close as you comfortably can
reach. This exercise should be done in a slow, deliberate manner. Start out doing 3 sets of 10 repetitions.
- Oblique Crunch.
Lie on your back with your knees bent & your feet flat on the floor. Now slowly drop both knees to the left so the
left leg is resting on the floor, with the right leg on top of the left. Place your hands back by your ears with your elbows
pointing straight out - parallel to the floor. Now lift your shoulders off the floor for a count of 3 & then return to
the starting position. Start out with 3 sets of 10 on each side of your body. An advanced version of this exercise is to take
a 10 pound weight plate from a barbell set & hold the plate on your chest as you do the exercise.
- Side Bends.
Stand up with a 10 pound dumbbell (or whatever weight feels manageable)
in each hand, with your knees slightly bent. Slowly bend over to your right side, lowering the dumbbell as far as you can
& then return to the starting position. Do 1 set of 15 reps on the right side, pause for a moment & then do 15 reps
on the left side. Start out with 3 sets of 15 reps on each side.
It's very important to think
about maintaining correct body alignment while slowly progressing through these exercises. The key to doing effective oblique exercises isn't in the quantity - it's in the quality. And, as with any exercise regimen,
be sure to check with your doctor before you start working your oblique muscles.
source: click here
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