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Isometric training and the main weight training exercises that you have to master in order to obtain visible results that align with your objectives.

Isometric training: concept, benefits and exercises

Isometric training is a muscle-strengthening workout based on motionless contraction. This particular training makes several parts of your body work with simple exercises. The technique is to put yourself in a static posture and contract your muscles at the same time. Therefore, isometric exercise uses body weight, but you already have some abilities, you can also add additional loads. Isometric training’s principal benefit is therefore muscle strengthening. Indeed, unlike conventional training with concentric and eccentric contraction, isometric contraction requires all motor units. But it can also focus on a special zone that you want to work on. It can be pectoral muscles, shoulders, trunks, neck or legs. Particularly simple, isometric exercises can be performed anywhere. You can adjust the difficulty of your exercises by controlling the contraction’s period.

Sheathing, the main exercise of isometric training

Sheathing is surely the most well-known and practiced muscle and isometric workout. Acting mainly on the abdominal and dorsal muscles, sheathing helps to obtain a flat stomach and a massive back. Sheathing exercise consists of leaning against the ground on the elbows and forearms, feet apart, anchored on the ground. While keeping your back straight, you should maintain this position as long as possible or do several sets depending on your level. This position tones your abs and refines your stomach by making abdominal muscles works. Note that you can also do dynamic sheathing such as legs lifting to strengthen your thighs. The 1 alternate arms sheathing or front/rear sheathing to work on the shoulders. Finally, lateral sheathing or oblique sheathing which mainly strengthens the abdominal muscles, the right side of the abdomen and the lumbar square.

Palm to palm strengthen the upper body

Palm to palm exercise is an isometric exercise that helps build the muscles of the pectoral, shoulder and bicep muscles. The principle is simple, you must first put your 2 palms face to face and glue them well. Then, you must bring them back close to your chest while pressing as hard as possible. Hold this position for at least 10 seconds, release and repeat the movement throughout the series. To properly perform this muscle training exercise and make it effective, you must make sure that your wrists are placed at the height of your chin. When you press with both hands, you must never separate your fingers from each other and this, under any circumstances. Ideally, the movement and position should be repeated at least 20 times. The isometric workout has effects especially on the pectoral muscles and helps to sculpt the upper body.

Neck building and leg lifting

Neck strengthening and leg lifting are simple and effective isometric exercises. They work on both the neck, upper back and legs. To perform neck reinforcement, you can stand or sit, it’s only up to you to choose between those two positions. Then, shake your hands at the back of your hand and try to push it back with the muscles of your neck. Hold this contraction for at least 10 seconds, release and repeat the movement. To perform leg lift, you must first get into an upright position. Start by lifting your left leg until your thigh is parallel to the ground. Then, with one or two hands, push your thigh down while keeping it well up. Remember to change legs and repeat the exercise as much as you can to build muscle mass.

With Isometric exercises, you can build several parts of your body like your biceps, abs, pectorals or neck. All you need to do is to master the movements and positions during your isometric training.

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