Isothermal exercises. Isometric exercises: features, effectiveness, famous theories

Date of: 13.10.2019

Isometric exercises have been familiar to humanity for a long time. Oriental yogis used static poses and continue to put this into practice. The founder of this type of gymnastics is Alexander Zass. According to the famous athlete, it was these classes that turned him into such a strong person.

What are isometric exercises?

Far from muscle volume is the main cause of strength: strong tendons are much more important. It is their development that isometric exercises are aimed at. After all, if the large biceps does not rest on bone tissue, its size does not matter. Unlike muscle mass, a tendon grows much more slowly and only under the condition of static stress.

The meaning of isometric exercises lies in the tension of muscle tissue, but not its stretching. This is the reason for the increase in strength. During the training, the walls of the vessels are compressed, as a result of which the cells begin to experience oxygen starvation, which makes them actively work.

The advantages of the complex are:

short training time;
lack of need for expensive equipment;
development of flexibility;
ability to execute anywhere.

In addition, the exercises do not cause fatigue, which can not be said about other sports loads. Muscle tissue does not need a certain amount of time to recover, which means that you can perform such exercises every day.

The disadvantages of static loads include the need to control the entire body in order to achieve the desired results. Such training will have to be combined with dynamic loads.

Important! Initially, you need to be accompanied by a coach who will teach you how to do the exercises correctly.

Complex of isometric exercises

Features of the complex of isometric exercises are as follows:

before starting an isometric training, it is worth doing a stretch, which will prepare the muscles and tendons for the upcoming physical activity;
it is important to monitor your own breathing in the classroom - each exercise begins on inspiration;
control over the whole body is also important;
in the course of isometric exercises, it is necessary to increase the load on the muscles and tendons;
at first, 3-5 seconds are enough to delay in one position, then the time increases to 3 minutes;
the correct technique for performing isometric exercises at home is the key to high efficiency;
if there is pain in the muscles or tendons, malaise, exercise should be stopped immediately.

Isometric exercises of Alexander Zass

Until now, the isometric exercises of this great athlete are the basis for each complex of this type of gymnastics. For his training, Alexander Zass used a strong chain, but it can be replaced with another thing, for example, a belt.

Here are some isometric Zass exercises:

the chain is taken at the level of the chest, you need to try to break it by stretching in opposite directions with both hands;
inventory starts at the back of the head, efforts are performed, as in the previous exercise;
the chain stretches behind your back, you need to stretch it, trying to stretch your arms forward;
one end of the chain is in the outstretched arm from below, the other in the elbow bent at the top, you must try to break it;
the emphasis is lying on the floor, the chain needs to be stretched behind the neck, the ends placed in the palms, exercises are performed, like push-ups with the direction up;
the legs are bent, the athlete tries to break the chain through the thigh.

The set of classes consists of physical activity on different muscle groups.

Bruce Lee Isometric Exercise

Another legend of his time is Bruce Lee. This role model for boys in the yard is considered not only a talented actor, but also a real strongman. He developed his strength through static training.

According to Bruce Lee, classes should be started early in the morning, because this is the only way to recharge with energy and energy for the whole day. If you train in the evening, sleep problems may begin. Also, Bruce Lee recommends every time to air the room in which classes will be held. Since respiration plays an important role in isometric exercises, the air must be clean and enriched with oxygen. The recommended number of approaches is 2-6 times, depending on skills. After each exercise, it is advisable to take a break for a minute to give the muscles a rest.

Below is a set of isometric exercises according to the method of Bruce Lee. A few seconds are enough for each of them:

standing straight, apply pressure to the upper part of the doorway frame, while the elbows are slightly bent, the legs are straightened, and the gaze is directed straight;
without stopping the pressure on the frame, crouch;
pull up on toes, thanks to which the calves, hips and buttocks are strengthened;
stand upright, with your back to the wall, place your hands on your belt, apply pressure to the wall with the back of your head (you can use a small pillow);
turn around facing the wall, similar to the back of the head, apply forehead pressure for several seconds;
push your hands on the side of the doorway;
sit on the floor, bend your knees slightly and resist the wall.

Isometric exercises of Anokhin “Volitional gymnastics”

Isokhin’s isometric exercises “Strong-willed gymnastics” strengthen the body and build strength. Such training helps to get rid of a large abdomen, remove stoop, eliminate back pain, which often accompany people with a sedentary lifestyle. And all thanks to static loads.

To align your posture, you must perform the following exercises:

arms are spaced apart, shoulder blades are reduced, making efforts, the back bends;
sitting on a chair, the hands start back and concentrate on the lower back, the back bends;
hands locked in the lock are retracted.

For back, Anokhin developed the following set of exercises:

from a standing position: hands on hips, body leans back, and then sharply leans forward, at the same time one leg is bent at the knee;
lying on the floor: the legs are slightly bent at the knees, the shoulders are slightly torn off the surface, while straining the muscles of the press;
from a standing position: the pelvis is slightly bent back, the knees are bent, forming an angle of 90 degrees, the back bends, the hands on the belt, then the legs straighten, and the back remains in tension for some time;
hands are connected to the back of the castle and rise to the shoulder blades;
palms rest on the forehead, the head leans forward, trying to overcome the resistance.

These exercises provide prevention of osteochondrosis, which often accompanies people with a sedentary lifestyle.

On a note! There are also special leg workouts designed by Anokhin. They consist in squatting on toes, holding on to a chair. The back remains straight. You can climb around the chair on toes, with the strength of straining your calves. Such training will strengthen the muscles of the buttocks and relieve legs of fatigue.

Video: isometric exercises at home

Static loads can be carried out at home. It is enough to master the technique and master the features of this type of gymnastics. How to do this in practice, is shown in the video, where training at home is graphically presented.

Isometric gymnastics Is a complex of static exercises. Unlike dynamic, static training is rarely practiced by anyone. Most people have no idea what it is or why it is needed.

In this article we will tell you what isometric training is, how to conduct it correctly and what result can be achieved.

Isometric exercises. What is it and how are they good?

In modern life, a stereotype has developed: "If you want to pump up, go to the rocking chair." Indeed, over the past decade, a huge number of gyms have opened, so much any equipment has appeared that my eyes are scattered. Some even get home various fitness equipment and other sports equipment. Undoubtedly, it’s more convenient to practice at home, nobody looks askance, you don’t spend time going to the gym and also save money, because a subscription to a rocking chair is not cheap.

But all these fashionable simulators pushed into the background isometric (static) equipment and many simply forgot about it. In fact, people who practice yoga and Pilates will easily learn some exercises, although they may not be familiar with this type of training.

At the same time, the undoubted advantage of isometric exercises is the ability to perform them right at the workplace, which undoubtedly will be appreciated by busy people.

Before you start isometric training, you must understand what you are doing and why. Therefore, it is necessary to deal with history and theory.

History of Isometric Gymnastics

Various sources speak of the origin of isometric gymnastics in India, Tibet, China, and Medieval Europe. In fact, there simply cannot be a definite answer to the question of the origin of this technique. This is because isometric exercises in combination with dynamic exercises were used more than a thousand years ago.

The term "isometric gymnastics" itself appeared at the beginning of the twentieth century. Her true father is Alexander Zass. He was an unsurpassed strongman, a member of the troupe of the Russian circus. Zass is also known by the pseudonym Samson.

This person was unique. He could do such things that for a simple person are incomprehensible!

Samson bent metal rods of large cross section, fingers tore the chains, lifted two hundred-kilogram beams with his teeth, tied nails into bows, did somersaults with weights, caught 90-kilogram cannonballs, wore horses on his shoulders and could squeeze 200 times in 4 minutes.

Alexander Zass was the strongest man in the world! He is rightly called the Great Samson and the last Russian hero.

How was he able to reach such heights? Where did such an amazing power come from?

Zass was not born Superman, his height was only 165 cm. He claimed that the sources of his physical strength were “strong tendons, willpower and mastery of muscle control”. Only through his training Samson reached such a high level.

The fact is that Alexander Zass invented and developed a system that strengthens tendons - isometrics. He always emphasized: “Strong arms are better than big biceps.”

Athletes from America and other countries later learned about the unprecedented power of Samson. They began to adopt his methods and practice such trainings.

In our country, isometric gymnastics was most popular in the 60s and 70s of the last century. And now, unfortunately, many have completely forgotten about these types of training.

Theory of Isometric Exercises

What is the essence of isometric gymnastics?

The term "isometrics" comes from two ancient Greek words: "equal" (iso) and "size" (metric).

Isometric exercises are a special type of strength training, in which muscle tension is achieved without moving parts of the body involved in the exercise, that is, statically. Thus, in these workouts, the angle and length of the muscle do not change during contraction.

For a better understanding of the logic of isometrics, remember the following axioms and postulates of the theory of isometric exercises:

1. Muscles are attached to the bones using tendons. It is the tendons that drive them when they contract or stretch.

2. Muscle growth is provided by the creation of new muscle tissue, and not through the densification of existing.

3. To fully utilize the newly created muscles, you need to build tendons.

4. Unlike the muscles that grow during the recovery period after exhausting trainings, tendons and deep muscles are strengthened due to static stress.

5. Muscles are much weaker than tendons, so less tension is needed to tension them.

6. Tendons build up longer than muscle tissue.

7. Dynamic exercises in several approaches with repetitions, mainly train only muscles, since the tension in the dynamics is not enough for tendon growth.

8. For growth, tendons need continuous tension in training.

The advantages and disadvantages of isometric gymnastics

Isometric exercises are the most effective way to train tendons and deep muscle layers, which means developing true human strength and health.

The benefits of isometric gymnastics:

Training can take about 15 minutes. This is a huge time saver!
No special equipment needed.
Exercises can be done right at the workplace.
There are various isometric exercises for each part of the body.
Various exercises can be prepared for certain activities.
Such exercises are available to everyone - from a person undergoing rehabilitation after an injury, to a professional athlete who develops special muscle strength to prepare for competitions.
In statics, energy is not spent on fatiguing movements, but only on tension, which allows you to achieve the greatest strength.
Isometrics increase flexibility.
The likelihood of injuries when performing static exercises is much lower than dynamic.
Isometric gymnastics allows you to burn the fat layer, and therefore contribute to weight loss.

Disadvantages of isometric exercises:

If the exercises are performed incorrectly, there is a risk of injury, overstrain of individual muscle groups and blood pressure drops.
In order to learn how to use isometry correctly, you need to consult our physical therapy doctor and kinesitherapist.
Isometric technique is not a thoughtless pushing or squeezing of a static object, your attitude and ability to take control of your body, muscles and breathing is very important here, which our instructors can teach.

Isometric Gymnastics Rules

So, if you decide to start practice isometrics, you need to know certain rules. They will make your workouts as effective as possible.

1. The body is not a set of individual muscles, but a single organism. Learn to respect and understand your body.
   2. Start performing isometric inspiration exercises.
   3. Focus on the process of developing strength (do not aim to break chains like Zass).
   4. Keep your breathing calm. If it doesn’t work, stop, rest and repeat again.
   5. A wave of power should cover your entire body, only then can you strengthen the relationship of muscle-tendon-bone.
   6. The most basic thing with which tendon strengthening begins is the preliminary warm-up. It will avoid serious injuries to muscles and joints.
   7. Do exercises with increasing strength: at the beginning, apply minimal force, and then gradually increase it.
   8. Do not rush! Maximum effort should come naturally. Start with a few seconds to approach and increase the time gradually.
9. Listen to your body throughout the process to understand when to stop.
   10. Perform static exercises correctly from the very beginning, since then it will be very difficult to retrain.
   11. Use natural exercises and stances.
   12. Learn to control the body and choose the right muscle, increasing strength.
   13. Athletes should use isometrics as a complement to training.
   14. If any exercise causes pain, try to determine its source and do not do this exercise for several days. Then you can try again.
   15. Give your muscles a break between exercises in accordance with your well-being.

If it became interesting to you and you want to really restore your health and become strong, we are waiting for you at our exclusive isometric gymnastics classes.

Record by phone 213-360.

ISOMETRIC EXERCISES

Twenty-five years ago, the use of isometric exercises created a sensation in the sports world. Many athletes, including these exercises in training, began to increase results. Numerous experiments are still ongoing. Isometry is not a novelty in recent years. At the beginning of our century, Russian professional athlete Alexander Ivanovich Zass (Samson) included isometric exercises in training, and in the twenties he promoted his original system of static exercises with chains, which he came to in a purely empirical way. Samson said: "We need to develop what underlies the muscle, especially the tendon, and not the surface mass, volume." Samson believed that raising pounds of iron is not enough to develop true athletic strength. Something else needs to be added. If, for example, you try to bend a thick metal, rod or break the chain, these seemingly futile attempts with repeated repetition will be very effective for developing tendon strength and muscle strength. This is an example of isometric exercises, in which although the muscles are tense, their length does not change and there are no movements in the joints. The duration of isometric exercises depends on the degree of muscle tension. Maximum muscle tension should last 2-3 seconds. As you train, you can bring it up to 6 seconds. Each exercise should be repeated 2-5 times. Training should not exceed 15 minutes.

When including isometric exercises in training, one should remember: the force acquired by this method is maximally manifested only in the position of the body, arms and legs in which it was “developed”. Before starting the exercises, it is necessary to do a thorough warm-up mainly for the muscles and joints, which will have the greatest load. Otherwise, injury may occur. The first time you need to perform exercises with minimal stress and only after a month of training can you move on to maximum effort. Maximum effort is not applied jerkily, but with gradually increasing tension. Exercises are performed on inhalation. After completing each exercise, take a minute to walk, do breathing exercises, and relax the muscles that were most stressed. Isometric exercises will give a good effect if you combine them with dynamic exercises with kettlebells, dumbbells, an expander. And in combination with jogging, swimming, hardening procedures, they will help to strengthen health and increase efficiency.

People with a weakened cardiovascular system, suffering from hypertension and having excess weight, isometric exercises are contraindicated.

You can perform exercises with the help of various shells - a metal rod, chains, a wooden stick, a thick cord. You can perform isometric exercises without any adaptations. For example, you squeeze your palm on the palm in front of the chest or try to stretch the arms linked in front of the chest to the sides. Samson, for example, used metal rods and chains. He attached metal handles of a triangular shape to the chains with hooks, which, if necessary, were hooked, lengthening or shortening the length of the chain. In the initial position, the chain should be tensioned.

1. Chain in bent arms in front of the chest, elbows at shoulder level. When applying force, try to stretch the chain.

2. Chain in bent arms behind the head. When changing the working length of a chain, try to stretch the chain.

3. Two chains are needed to complete the exercise. Pass the feet in the handles, grab the chains in your hands and lift them to your shoulders. Try to raise the chains up. Then hook the handles to a level with your head above your head and stretch the chains.

4. After exhaling, wrap the chain around the chest and fasten it. Then, taking a deep breath, tighten the pectoral and back muscles and try to break the chain.

5. Feet shoulder width apart. One chain handle in a straight hand at the left knee, the other - in the right hand bent at the elbow at the waist. Stretch the chain. Repeat with the change of the starting position.

6. Fasten one end of the chain to a hook in the wall at the level of the belt, and hold the other in your hands. Put your legs wider than your shoulders. Pull the chain, trying to pull the hook out of the wall.

7. Fasten one end of the chain to the fixed hook in the floor, attach the handle to the other end and grab it at the knees. Straining the muscles of the legs, back and arms, try to tear the hook off the floor. Repeat the exercise with the chain at waist level and behind your back.

8. Take in your hands a thick metal rod bent in the shape of a horseshoe. Put your feet shoulder width apart, bend slightly at the knees. When applying force, try to connect the ends of the rod, first holding hands in front of the chest, then at the level of the knees. Then bend the rods of different thicknesses to the shape of a horseshoe.

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Isometric exercises were developed over a hundred years ago. Their main developer is circus performer Alexander Zass, performing under the pseudonym Samson. As the famous athlete claimed, it was isometric training that made him so strong. What isometric exercises at home will help strengthen ligaments, muscles, tendons and increase strength?

Isometric gymnastics - what is it?

Isometric exercises are a complex of gymnastic exercises, the main purpose of which is aimed at the development of strength and muscle strength, tendons. Muscle mass is not always the main cause of strength. In the absence of support of the large biceps on the bone tissue, its dimensions are absolutely useless. Tendons, unlike muscles, are characterized by a slow growth rate and only when exposed to static stress.

Interesting fact:

The main meaning of isometrics is muscle tissue tension, not stretching.

In the process of training, the walls of the vessels are compressed, which provokes oxygen starvation in the cells, forcing them to work actively. A huge advantage of this kind of training is the fact that they do not need a lot of free space and can be easily done at home.

If we describe this complex in other words, we can say that this is a force load during which muscle tension is achieved without any movements.

Video "Isometric exercises with a rope"

Demonstration video with a set of exercises and detailed explanations about their implementation.

The effectiveness and features of isometric exercises Zass

When performing the power complex, large amplitude movements are not made, however, significant muscle tension occurs in the involved part of the body. In this regard, before proceeding directly to training, it is imperative to do a warm-up.

With constant, regular training, tendons are strengthened, giving strength growth.

The features of this power complex include:

static exercises;
the effect depends on the correctness of the exercises and the efforts made in the process;
with the help of static load, you can have a direct effect on a particular muscle, part of the body.

Like most sports complexes, isometric training has its contraindications. So, it is categorically not recommended to perform them in the presence of cardiovascular diseases, as well as hypertension.

Before proceeding with the exercises, it is recommended to consult with an experienced trainer, to use his services, as injury may occur if performed incorrectly.

1. Pros and Cons

The advantages of the complex include development as a result of performing flexibility exercises, the short time required for training, the lack of need for expensive equipment (simulators), and the ability to perform even in a small area.

In addition, isometric muscle tension does not cause much fatigue, unlike other sports loads. Muscle tissues do not require a certain amount of time to restore them. Thanks to this, you can train at least daily, subject to the basic rules.

As for the shortcomings, it is worth mentioning the need to control the whole body, which is required to achieve the desired result. Also, speaking of the minuses, this kind of training should be combined with dynamic loads.

2. The basic rules of implementation

To achieve the best result, as well as for your own safety, it is recommended to adhere to certain rules:

before each workout, you need to do stretching, warming up to prepare tendons and muscles for the upcoming loads;
in the process of doing exercises, watch your breathing: all exercises must be started with a breath;
control the condition of the whole body;
during regular training, it is necessary to gradually increase the load;
for starters, the optimal time for a delay in the pose will be enough 3-5 seconds, gradually this figure increases to three minutes;
if you feel pain in the tendons and muscles, malaise and discomfort, stop exercising and consult a doctor if necessary.

Any training should be carried out wisely. Otherwise, you can not only not achieve the desired result, but also harm yourself and your body. If you have never encountered such loads before, it is better to consult a trainer, take a few lessons to learn the basics of isometric training.

Popular isometric exercises

As a warm-up, you can perform banal hand swings, bending to the legs, turning the body, and so on. It is important to stretch all muscle groups so as not to damage them during the process of power load.

In general, the training should last no more than 15-20 minutes, with each exercise repeated from two to five times.

If you want to perform exercises at home, while leaning on the Samson technique, then you will need a metal chain, the average size of which is from the floor to the shoulder. At the ends of this chain, you need to fix the triangular handles so that the hands and feet fit into them.

Simulators of this kind are sold in specialized stores, and their cost is quite real for everyone. In the absence of such an opportunity, you can use any other object for power load, for example, a strong belt. In the process of performing any exercise, tension, resistance should be felt.

1. Sass exercises

Below are some of the most popular exercises on the Zass system that you can perform on your own at home:

Exercise for the muscles of the chest. Chain in hands at chest level. Further, it is necessary to break the chain, as if stretching it in opposite directions with different hands. You need to start from 3-5 seconds, increasing this interval to 3-5 minutes.
Start a chain at the back of the head, perform identical movements, as in the previous example.
Hold one part of the chain in the hand from below, and the second in the hand bent at the elbow, above the head. You should have the impression that you want to break this chain.

Do not make too sharp movements so as not to damage the ligaments and tendons.

2. Complex for all muscle groups

This complex includes exercises that are aimed at strengthening all muscle groups. When they are completed, there is no need for additional inventory, which makes the load even more convenient.

Strap. The most famous exercise, especially effective for the abdominal muscles. Starting position - lying down, focus on the forearms and toes. Keep the body in a straight position for as long as possible. Support should be felt in the abdominal and back muscles.
Push ups. Lying position with an emphasis of hands under a breast. Go down so that the distance to the floor remains no more than 10-20 cm. Remain in this position for at least 10 seconds. Rise, repeat.
The corner. This is a great option for the abdominal muscles. Starting position - lying on your back, raise your legs to a height of 20 cm from the floor, then raise the body. Thus, the body forms an angle, as it were. Hands should be held parallel to the floor, holding in this position for as long as possible.
Breeding hands. Suitable for loading deltoid muscles. To do this, you need dumbbells. In the position, spread your arms straight to the side parallel to the floor. Keep them in this position for 15-20 seconds.
Squats at the wall. A great option for strengthening the muscles of the buttocks and legs. Stand near the wall and press your back to it. Slowly start crouching until the hips are parallel to the floor. At the same time, a right angle should form in the knees. Remain in this position for several seconds, repeat. This isometric exercise for the legs must be performed daily, after a week the first result will be noticeable.

Contraindications

Like other sports complexes, isometrics has its contraindications. In the presence of various chronic diseases, it is recommended to consult a doctor to prevent the development of complications.

During exacerbation of diseases, any training is prohibited, including Zass training.

As for this particular type of load, they are contraindicated in the presence of pathologies of the musculoskeletal system. With various injuries, mechanical damage to muscles, tendons, bones, you will have to abandon this type of training.

The complex is also unacceptable with a caesarean section, since during the load on the muscles, muscle rupture in the seam area can occur. By the way, the same applies to other transferred operations.

It is not recommended to perform loads even with existing problems with vision, since straining, especially incorrectly, very often one can observe visual impairment, rupture of blood vessels and the development of complications of existing ophthalmic diseases.

After all, outwardly a person can be of an absolutely unsportsmanlike physique, while his strength will be significantly higher than that of a pumped-up athlete. Train correctly so as not to harm yourself and your body, follow all the rules, and after a month of regular training at home, you will notice a significant effect!

Video “Complex of loads with dead weight”

Demonstration video with a selection of exercises performed with a load of its own weight.

Good day, my dear readers, admirers and other personalities! Isometric exercises, what is it?

With this post, we are opening a new series of notes called “Muscle Inside”, in which throughout October we will deal exclusively with narrow muscle issues. Having studied each of the notes, you will become better aware of what is happening and how (may occur) with muscles, how best to work with them and maximize stimulation for growth and development. Well, we will start by exploring the topic of isometric exercises.

So, if you are tired of the classic quality, and you want to somehow diversify your workouts, then this cycle is for you.

Muscle function: inside look

Note:
All further narration on the subject of isometric exercises will be divided into subchapters.

What is isometry?

This is a type of strength training in which the joint angle and muscle length do not change during contraction. (compared to concentric or eccentric contractions called dynamic / isotonic movements). Isometry implies finding an athlete in static positions / poses, it does not appear through the dynamics / range of motion.

An isometric exercise is a form of exercise involving static compression of the muscle without visible movement along the corner of the joint. The term "isometric" combines the words "Isos" (equal) and "metria" (measurement), which means that in these exercises the muscle length and angle of the joint are not changed, although the compression force can vary. This contrasts with isotonic contractions, in which the compression force does not change, but the length of the muscles and the angle of the joint change.

Resistance in isometric exercises is usually associated with muscle contraction under the influence of:

own body weight or earth;
structural elements (e.g. pressure on a wall);
loose weights, machines / mechanisms or elastic equipment (e.g. tapes);
equipment of push type.

Types of muscle contractions

We have already examined this topic in detail in the corresponding note], so we will only remind ourselves of the main points. And as an example, take exercise -.

Here are the contractions that the biceps of the shoulder undergoes while observing the technique of the exercise:

concentric - bending the arm onto itself: the length of the muscle decreases, muscle strength is greater than resistance;
eccentric - extension of the arm from itself: the muscle lengthens, muscle strength is less than resistance;
isometric / static - holding a dumbbell in an outstretched arm: muscle contraction without changing length, muscle strength corresponds to resistance.

In the picture version, these three types of abbreviations, for a specific example, represent such a picture.

In terms of contractile moments, it is important to understand the following - the slower you perform the exercise, the more difficult it is for the muscles. Slowing down improves concentric and eccentric effects, which allows for optimal muscle compression.

Note:
A slow exercise approach can be especially effective for increasing muscle mass / developing strength in girls. Those. the emphasis is not on weight gain, but on the duration of the muscle under load.

The mechanisms of muscle contraction. Comparison of isometric and isotonic abbreviations

Muscle contraction is based on twitching of muscle fiber (m.v.) - the mechanical response of an individual m.v., an individual motor block or the entire muscle to a single action potential. The motor block consists of a motor neuron and all the MVs that it innervates.

In response to the stimulus, the fiber contracts, in this case the twitching is divided into several phases.

latent period. It represents a delay of several milliseconds between the action potential and the beginning of compression and reflects the time for the connection between excitation and compression;
reduction phase. Starts at the end of the latent period and ends when muscle tension reaches a peak. (stress \u003d force expressed in grams);
relaxation phase. The time between the peak voltage and the end of compression when the voltage returns to zero.

In a visual form, all three phases represent the following picture:

One of the features of muscle twitching is its reproducibility. Repeated stimulation causes convulsions of the same size and shape. Although muscle twitches are reproducible, cramps between muscles and muscle fibers can vary. This is due to differences in the size of m.v. and differences in fiber contraction rate.

Isometric twitching (PI) occurs when the load (strength of contractions) more than the force of contraction of the muscle, the latter creates tension when it contracts, but does not contract. PIs are measured while holding the muscle stationary while fixing the tension that develops during such contraction. The rise and fall of voltage forms a bell-shaped curve.

Isotonic twitches occur when the force of muscle contraction is at least equal to the load, so that the muscle is shortened. Isotonic twitching is measured by attaching muscles to a moving load. The tension curve of the isotonic twitching forms a plateau during which the force or tension is constant.

The tension curve caused by isotonic twitching will look different depending on the load on the muscle. The larger it is, the higher the plateau, and the longer the delay time between the stimuli and the beginning of muscle contraction / shortening. When the load exceeds the amount of force that the muscle can generate, the results of isometric twitching always have the same size and shape.

The visual process isotonic (with constantly increasing load) and isometric abbreviations are presented in the following graph.

During isometric compression, the contractile component of the muscle (sarcomere) is shortened, but the total length of the fibers does not change. This is because parts of the muscle do not generate force, but passively transmit the force of contraction to the ends of muscle stretching. This is the part of the muscle called the sequential elastic component.

Note:
The above laboratory description of isotonic contraction is a simplification of what is actually happening in our body. When a person moves the load, the muscles constantly “change” depending on the position of the bones, and the central nervous system regulates the tension created to ensure that the muscles generate the appropriate strength.

What is the use of isometry?

Do you know that the athletes of the golden era of bodybuilding (e.g. Frank Zane, Arnold Schwarzenegger) in their training paid much attention to isometric exercises. They adopted this approach from their predecessors (Steve Reeves), and all because isometry is able to give the following advantages:

the body is able to activate almost all available motor units that do not “turn on” during normal dynamic training;
thickening ”/ increasing the efficiency of the central nervous system interaction with muscles, the ability to recruit (according to research on average 5% ) more mv;
inertial (even after completing the isometric training program) increase in static muscle strength;
muscle rehabilitation after injury - the provision of a restoring effect when they are “applied” to the injured region;
lowering blood pressure;
increased flexibility;
a more advantageous kind of muscle when posing.

How to work with isometry? Golden Rules for Training

An important point in obtaining the desired effects for the muscles when working with isometry is to observe the following rules:

isometric exercises actively affect the athlete's central nervous system, so the mode of holding such sessions should be limited, for example, 2-3 once a week 8-10 minutes per session, average retention time of a static position 10-60 sec., depending on the exercise;
studies show that when doing isometric exercises it’s not necessary to create muscle in each approach 100% effort, maximum voluntary reduction will be enough. You can also get benefits when working with 60-80% from maximum effort;
do not lock your breath while holding static. Inhalations / exhalations should be infrequent, deep and should be carried out due to the lower abdomen;
studies show that changing angles while doing isometry increases muscle strength. Thus, one should not only include different exercises in the PT according to the isometry, but also change the “attack” angles of the muscles: position the arm (on the example of exercise statics with a dumbbell for biceps) from different angles - 45, 90, 120 ;
lengthen each subsequent isometric approach, i.e. do the first set on 10 second second 15 third on 20 = 1 a week. The starting point of the second week will already be 15 sec Such tactics will allow you to quickly develop muscle strength.

So, we examined all the theoretical points and smoothly approached the practice and now find out.

Isometric exercises. What are they like?

We will not complicate ourselves and your life by giving a narrative for each exercise. The poses are all clear, so it would be most advisable to bring them in a prefabricated version.

No. 1. Top 5 Full Body Isometric Exercises

The list looks like this:

strap on outstretched arms;
exercise warrior;
pulling and holding at the top point;
keeping on weight the opposite arms and legs;
folding knife with a fulcrum on the fitball / bench.

No. 2. Top 5 Isometric Bottom Weight Exercises

The list looks like this:

static lunge;
a chair against the wall;
a bridge with 2 fulcrum;
holding position rise on toes;
keeping straight legs lying on the floor.

Number 3. Top 5 isometric exercises with shells (option for the hall)

The list looks like this:

keeping a corner in Smith squats;
retention of straight legs in sitting extension;
holding hands with dumbbells on the sides;
keeping the bottom position in push-ups on the uneven bars;
retention of straight legs with a dumbbell in the exercise of reverse hyperextension.

You must admit, when you have a ready-made training program on hand, then it’s arguing, and the result comes much faster. Therefore, we will give a ready-made diagram, an isometric complex, which can be carried out immediately after strength training.

Afterword

New month, a new cycle “Muscle Inside” and an interesting topic of isometric exercises isometric. Today we met with a static way of influencing muscles. Should they bother? No, not worth it! But to include in your training program and practice, a month or two, definitely yes. Blow, practice!

That's all for the sim, thank you for devoting this time to your development. See you soon!

PS: Do you make static in the hall? Maybe at home?

PPS:did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :)

With respect and appreciation, Protasov Dmitry.