Isotonic exercises. Isometric exercises

1. Isoton is a system of health-improving physical culture, developed in the Problem Laboratory of the Russian State Academy of Physical Culture in 1991-93. under the direction of V.N. Seluyanov. Isotone classes have as their ultimate goal the improvement of well-being, working capacity, physical health”, appearance (body shape, body composition), social, household and labor activity of men and women of a wide age range.

The name “isotone” was given to the system by the type exercise, occupying a central place in the lesson - isotonic, i.e. those in which a constant tension is maintained in the muscles.

Isoton- an integral complex of health effects, each element of which is logically connected with others. Isoton as a system includes:

- a combination of species physical training (isotonic, aerobic, stretching, respiratory):

A) isotonic training, which uses isotonic, statodynamic and static exercises, i.e. those in which there is no phase of muscle relaxation. Isotonic training occupies a central place and is used: to increase or decrease muscle volume, change their strength and endurance, improve hormonal mechanisms responsible for responding to stress, reduce fat reserves, create a general, so-called "anabolic" background to ensure positive changes in body; reflex and mechanical effects on internal organs in order to normalize their work; training of vascular reactions and improvement of tissue nutrition; improvement of intervertebral disc trophism and reduction of hypertonicity deep muscles the spine, creating a "muscle corset" to prevent damage to it, etc.;

b) aerobic training various types: cyclic exercises, basic, funk, step and other types of aerobics, sport games etc. Aerobic training is used to improve aerobic performance of muscles, activate metabolism, improve coordination of movements, choreographic training (aerobic training is a recommended but not mandatory part of the system, the optimal load involves the use of two aerobic training per week for 30-50 minutes at the level of the comfort threshold (heart rate - 110-150 bpm); isotonic training is used on separate days from aerobic training or on the same day, but after it);

V) stretching - as a means of improving the flexibility, elasticity of muscles and tendons, "joint gymnastics", a way to regulate the volume of muscle and fat mass; activity of the endocrine glands internal organs and the nervous system - in a reflex way; relaxation;

G) asanas(poses) - borrowed from hatha yoga and adapted to the requirements of the isotone training program. Used to regulate the activity of the central nervous system, CCC, internal organs and psychoregulation;

e) breathing exercises used to normalize the work of the abdominal organs, prevent lung diseases, psychoregulation;

- organization of rational nutrition. The combination of physical training and nutrition, organized in a certain way, is key point systems. The principle of nutrition is as follows: the selection and dosage of exercises determine, firstly, the object of influence (i.e., which system of the body, muscles or parts of the body is affected), and secondly, conditions are created for the synthesis or catabolism of tissues; the organization of nutrition, in turn, ensures the flow of processes that ensure “ordered” changes. For example, various tasks can be set (normalization of the work of a particular system of internal organs, reduction of the fat component, reduction in muscle volume, increase in muscle volume, increase in muscle strength and endurance without changing their volume and fat layer above them, etc.) , which can be solved with the same set of exercises, but with a different selection of food products. The regulation of nutrition in isotone usually does not mean a simple restriction of the amount of food and its calorie content, but a certain selection of products and their combinations to ensure, firstly, a balance in the intake of various food ingredients (mainly essential amino acids and fatty acids, vitamins and microelements), and secondly, to stimulate and provide the required changes in the body.

- out-of-training components of isotone:

a) means of psychological relaxation and adjustment;

b) means of physiotherapy (massage, sauna, etc.);

c) hygienic cleansing and hardening measures;

- control methods physical development and functional state(anthropometric testing to determine the constitution, body type, tissue composition (bones, muscles, calamus), body proportions; functional testing to assess the state of the cardiovascular system, muscle endurance);

The guaranteed effect is achieved only when all the requirements of the system are met. The central place in the system is occupied by isotonic (static-dynamic) training, which distinguishes "Isoton" from other systems related to health-improving physical culture and ensures its high efficiency. The selection of exercises in Isoton, the entire system of movements and postures provide a consistent study of all major muscle groups. The exercises are local in nature, i.e. at the same time, a relatively small mass of muscles is involved in the work. The lower the preparedness, the fewer muscles should be involved in each exercise.

In all exercises, muscle tension is observed within 30% -60% of the maximum. Muscle contraction mode - isotonic, statodynamic or static (the latter - sometimes), i.e. without muscle relaxation. This is achieved slow pace movements, their smoothness, but constant maintenance of muscle tension.

Exercises are performed "to failure", i.e. inability to continue due to muscle pain or inability to overcome resistance (this condition is the main factor in creating stress). This moment should occur strictly in the range of 40-70 s after the start of the exercise. If fatigue does not occur, the exercise technique is incorrect (there is probably a phase of muscle relaxation). If the failure occurred earlier, the degree of muscle tension is above 60% of the maximum.

All major muscle groups. Exercises in each series (8-25 minutes) are performed without pauses for rest. Rest between series is filled with stretching. The duration of the workout is 15-75 minutes.

During the exercise, attention is focused to the maximum extent on the working muscle group. Breathing during the entire complex is performed strictly through the nose, deeply, with maximum use of the muscles of the diaphragm (breathing in the stomach).

Stretching of muscles in the form of stretching, as a rule, is performed before the muscles are worked out (to warm up and increase their elasticity, increase mobility in the joints). To reduce the mass of fat and muscles, by increasing the intensity and duration of pain, stretching is used after working out this muscle group. However, it should be borne in mind that this option is a way to create a "catabolic effect", so it is not recommended to get too carried away with it during isotonic training so as not to injure the muscles.

2. Callanetics- This is a slow, calm in form gymnastics with a static load. It is highly effective and promotes muscle tightening and rapid weight loss and body volume, activates the body's immune system.

The creator of this system of exercises is the Dutch ballerina Callan Pinkney. The exercise system is named after her. Since childhood, Callan had problems with her hips, and in order to get rid of her shortcomings, she developed her own method for improving her figure. The figure of Callan Pinckney in her 60 years can be the envy of sixteen-year-old girls. She assures that the set of exercises she has developed has a rejuvenating effect on the entire body: “after 10 sessions, you will feel 10 years younger, because one hour of callanetics is comparable to 24 hours of aerobics.”

Imagine that you have picked up an orange and are squeezing juice out of it. So in callanetics it is squeezed out of the body excess fat and slag. At the same time, the joints are strengthened, the heart is not overloaded - callanetics has no contraindications. In Europe and many other countries people are addicted to it different ages- from 16 to 60 years old. Moreover, this system of exercises is popular not only among women, a huge number of men also work out in health clubs.

Callanetics gymnastics is ideal for those who prefer thoughtful, calm classes to active and coordinated dance types of fitness. This amazing effective program training helps to create a harmonious balance between the body and mind, allows you to find an excellent physical form, develop concentration and avoid injury.

Slow and calm gymnastics implies at the same time a colossal intense work of the muscles during classes. It is built on the basis of static loads that must be maintained up to 90 seconds, poses classical yoga, as well as on stretch marks after each exercise, the role of which is to prevent muscle pain and prevent excessive relief.

Under static loads, the muscles are in a state of excitation for a long time and do not change their length (isometric muscle tension). Static exercises are aimed at micro-contractions of muscles. When performing exercises, there is no difference in tension between neighboring muscle groups, everything is involved, including small muscles. Based on stretching (stretching) and statics, exercises cause the activity of deep muscle groups, so deep areas of “stale” adipose tissue quickly begin to lose weight.

The physiological effect of callanetics exercises is based on the fact that with a prolonged static load on the muscle, the level of its metabolism increases (the metabolic rate increases), which is much more effective than with a cyclic load, and much more important - due to this, more calories are burned. The level of metabolic processes increases with increasing loads. As a result, muscle mass does not increase, and the muscle is brought from a flabby state into a natural aesthetic form corresponding to a healthy body.

The Callanetics complex does not provide for sudden movements, high pace, excessive tension, the exercises are absolutely safe for the condition of the knees and back. Basically, the complex uses bends, sips, backbends, half splits and wiggles, which makes callanetics accessible to people of different ages. In callanetics, the emphasis is on stretching the muscles, in which case they experience a load no less than if they are loaded with heavy weights or dynamic physical exercises.

Americans call callanetics "gymnastics uncomfortable postures”, since the exercises are designed in such a way that all the main muscles of the body work at the same time. This is a huge plus and fundamental difference from other types of fitness, where, with hard work of only individual muscle groups, the rest of the body remains unused.

Some authors do not recommend performing movements to music. It is better to do them in silence, so as not to obey the musical rhythm, and not to lose control. At first, it is more expedient to rest more often during a set of exercises, breathing deeply. You don't need any special equipment to practice. special clothing or shoes (you can do it barefoot).

Most overall results, which can be felt after a few weeks of training:

All muscles develop evenly;

Posture improves, back pain disappears;

Improves metabolism and strengthens the immune system;

Improves body tone;

Flexibility improves and muscles lengthen without excess volume;

The joints are strengthened, the muscles become stronger;

The metabolic rate in the muscle mass increases dramatically, which leads to the burning of more calories;

The weight will decrease;

Reduces stress and increases self-confidence.

3. Another safe, non-impact exercise program that allows you to stretch and strengthen the major muscle groups while also taking care of smaller, weaker muscles is the Pilates system.

Pilates is a unique system of exercises aimed at the coordinated work of muscles, the correct natural movement and control of your body. For a long time, this system was the privilege of a few initiates, it was practiced by actors, artists, famous athletes, rich and famous people America. The system was formed in the early 20s of the twentieth century, its author is Joseph Pilates (1880-1967), and the system was named after him. The practice of Pilates is based on principles developed by the author: 1. relaxation; 2. concentration; 3. alignment; 4. breathing; 5. centering; 6. coordination; 7. smoothness of movements; 8. endurance.

The Pilates method combines the best of Western and Eastern methods. Pilates gymnastics, as a method of body control, leaves nothing unattended. Pilates changes the nature of using your body, changes the nature of movements, eliminates “distortions”. The body returns to a state of balance, it will move as nature intended it to, "as you moved as a child, until you got bogged down in bad posture habits." This newfound freedom of movement will provide efficient work not only the musculoskeletal, but also the cardiovascular and lymphatic systems. A person begins not only to look great on the outside - changes will occur inside, at the cellular level. This will be possible due to the improvement of blood circulation, which nourishes the tissues and removes toxic waste products. like oriental health systems, Pilates trains the mind in addition to training the body. By learning to listen to your body and be aware of it, developing coordination and balance between body and mind, you have the ability to control your body. Pilates gymnastics helps to improve control over the body, turning it into a single harmonious whole. Thus, the D. Pilates method is based on the idea of ​​the unity of the mind and body, and this makes it a completely holistic approach.

In Pilates gymnastics, movements are performed smoothly and slowly, there is no need to use force to avoid tension and injury. But it is thanks to slow movements that weak muscles are trained, short ones are lengthened, joint mobility increases and weight is normalized.

Pilates develops joint flexibility, ligament elasticity, strength, intermuscular and internal coordination, strength endurance and mental qualities, but the main difference between Pilates and all other types of fitness is the absence of the possibility of injury and negative reactions. Pilates gymnastics - best fitness for pregnant women and young mothers.

Many exercises are performed with special simulators (isotonic ring, fitball, rubber shock absorbers or the Pilates Allegro machine). Pilates training is so safe that it can be used for rehabilitation therapy after injuries. That is why there are practically no contraindications for practicing Pilates, it can be practiced at any age, being in any physical form. Pilates is recommended for men and women of all ages who want to improve their fitness, posture and appearance, in particular: athletes, especially those who have suffered an injury as a result of muscle imbalance (tennis players, golfers, etc.); people of art and “artistic” sports for whom good posture is important (dancers, actors, musicians, figure skaters, equestrians, etc.); people suffering from chronic back pain due to bad posture; people suffering from so-called "repetitive stress injuries"; to prevent osteoporosis; people suffering from stress and related disorders; people with overweight; To old people.

1. Boxer, O.Ya. Psychoregulatory health-improving technologies and simulators in physical culture: monograph / O.Ya. Boxer, A.L. Dimova. - M., 2002. - 121 p.

2. Vader, S. Pilates from A to Z / S. Vader. – Rostov-on-Don, 2007.–320 p.

3. "Isoton" (Fundamentals of the theory of health-improving physical culture): tutorial for instructors of recreational physical culture / V.N. Seluyanov, S.K. Sarsania, E.B. Myakichenko. - M., 1995. - 68 p.

4. Myakinchenko, E.B. Improving training according to the Isoton system / E.B. Myakinchenko, V.N. Seluyanov. - M., 2001. - 67 p.

1. Burbo, L. Callanetics in 10 minutes a day / L. Burbo. - Rostov-on-Don, 2005. - 224 p.

2. Vader, S. Pilates in 10 simple lessons / S. Vader. - Rostov-on-Don, 2006. - 288 p.

3. Guba, V.P. Scientific and practical and methodological foundations physical education student youth: a textbook for university students, teaching. according to special 032101 " Physical Culture and sport” / V.P. Guba, O.S. Morozov, V.V. Parfenenko. - M., 2008. - 206 p.

4. Menkhin, Yu.V. Improving gymnastics: theory and methodology: textbook. allowance / Yu.V. Menkhin, A.V. Menkhin. - Rostov-on-Don, 2002. - 384 p.

Questions for consolidation:

1. What are isotonic and isometric exercises? What are their similarities and differences?

2. Based on what health gymnastics Do you include isotonic and isometric exercises?

3. List the factors of the healing effect of isotonic training on the body of those involved.

4. Describe the Isoton system.

5. What elements health complex does the Isoton system include?

6. What types of physical training are used in the Isoton system complex? Describe the tasks they solve.

7. What are the features of the methodology for conducting classes in the "isotone" system?

8. What is a callanetic?

9. On the basis of what exercises is Callanetics gymnastics built?

10. What is the peculiarity of performing exercises in callanetics gymnastics?

11. What tasks is called callanetics gymnastics aimed at solving?

12. Describe Pilates gymnastics.

13. What are the principles of Pilates gymnastics?

14. What is the holistic approach to the work of the D. Pilates method?

15. What is Pilates gymnastics aimed at?

Exercise for neck muscles

The child sits on a chair, holds his head straight. The speech therapist stands behind the child, putting his left hand on his left shoulder girdle. Then right hand turns the child's head by the chin to the right and holds it in that position. Then he asks the child to return his head to its original position. At the moment of the highest tension, the speech therapist releases his hand.

The exercise is repeated in the opposite direction.

The position of the massaging hands when performing isotonic exercises for the neck muscles

Exercises for the muscles of the lips
1. The lips of the child are not tense. The speech therapist fixes the corners of the child's lips with his fingers and asks him to forcefully portray a smile. Tears off the corners of the lips at the moment of their greatest tension.
2. The speech therapist asks the child to smile. Having fixed the corners of his lips in a smile with his fingers, he invites the child to stretch them into a tube. Tears fingers from lips at the moment of their strongest tension.

The position of the massaging hands when performing isotonic exercises for the muscles of the lips:

1 - fixing the corners of the mouth with fingers;
2 - fixing the corners of the mouth with fingers in a smile

Exercises for the muscles of the tongue
1. The child's tongue will stick out. The speech therapist asks the child to put his tongue in his mouth. With a sterile bandage, he tries to keep the tongue in its original position. Opens the fingers at the moment of the highest tension at the root of the tongue.
2. The child's tongue is in the mouth near the lower teeth. The speech therapist presses with a finger on the tip of the tongue (fixes it). Then he asks the child to stick out his tongue with force, pushing out his finger. With the strongest tension on the back of the tongue, the finger should be raised.
With the help of the above exercises, the child acquires kinesthetic self-control, begins to better feel the movements performed (especially with the tongue), which also contributes to the fastest production of sounds.

Exercises can be classified based on the length and tension of the muscle involved. Isotonic exercises include an eccentric or lowering phase and a concentric or lifting phase. Isometric exercises are those that do not have joint motion around the joint, but tension in the muscles develops to support the load. Isotonic and isometric exercises can be used to develop strength, muscle size, and muscle endurance, while isotonic exercises are generally better for increasing functional strength.

Video of the day

Isolation exercises

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Shoulder front - isotonic isolation exercises.

Isotonic isolation exercises involve movement around one joint. Isolation exercises are used by body builders to target specific areas of their body. Examples of isotonic isolation exercises include leg lengthenings, leg curls, landing and standing calf raises, lateral side shoulder raises, front shoulder raises, deck decks, and preacher fists. The primary muscle involved in initiating movement is called the agonist and is the target in this exercise.

Compound exercises

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Examples of difficult isotonic exercises include push-ups.

Compound isotonic exercises involve movement in more than one joint. In addition to the agonist difficult exercises also recruit muscles called synergists to help with movement. Synergistic muscles tend to be smaller than agonists. In overhead exercises, the agonist is the triceps and the synergist is the deltoid. Examples of complex isotonic exercises include push-ups, pull-ups, barbells, squats, kicks, and deadlifts. Compound exercises are more functional because they reflect everyday or sports movements and transfer to real action.

lower body exercises

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Stationary dropout - an example of lower body exercise isolation

The lower body contains most of your total muscle mass. A strong, well-developed lower body can perform daily tasks such as walking, climbing stairs, and positioning more easily. You can develop your lower body performing isometric exercises. Isometric exercises do not require any equipment and are therefore ideal for home use. This form of exercise was popularized by physical bodybuilder Charles Atlas, who developed a training program based on static exercises which he called "Dynamic Tension". Examples of lower body isolation exercises include wall squat knoll, lying hip bridge, static hold, static knee extension, and pillow or small ball knee compression.

Upper and lower limb exercises

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Isometric core exercises include planks.

Although your top part Since the body and core represent less muscle area than your lower body, these muscles are just as important. Strong upper body and core muscles help you lift heavy objects by supporting your spine, stabilizing your shoulders and encouraging good posture. You can increase your upper body strength by doing isometric push-ups, isometric pull-ups, and self-confident biceps. Isometric core exercises include planks, side planks, abdominal vacuums, wrestler bridges, and isometric cramps. There are also isometric machines designed for this type of exercise, including the Bullworker.

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One of the classic power training techniques is to try to move the weight as quickly and with as much force as possible throughout the movement. Thus, a good means of developing power is the use of free weights and other equipment that allows you to quickly move the weight. The weight of the equipment used for isotonic (Methodology) represents external resistance. The force required to overcome the inertia of the barbell or to move it is called the applied force, and the more the applied force exceeds the external resistance, the faster the weight moves.

If a novice athlete applies a force equal to 95 percent of a rep max to lift a barbell that is equal to one rep max, the athlete will not be able to generate acceleration. However, if the same athlete works on developing maximum strength for one to two years, his strength will increase so much that lifting the specified weight will represent a load equal to only 40-50 percent of the repetition maximum. In this situation, the athlete will be able to lift the bar in an explosive manner and generate the acceleration needed to increase power. This difference explains the need for the periodization of strength development to include the stage of maximum strength before the stage of power training. Without an increase in maximum strength, there can be no visible increase in power.

A high level of maximum strength is also needed in the early stages of a lift or throw. Any rod or sports equipment(for example, a ball) have a certain inertia, which is expressed in mass. The most difficult stage of the explosive lifting of the barbell or the throw of the projectile is the initial stage. To overcome inertia, the athlete must provide a certain level of tension in the corresponding muscles. Therefore, the greater the maximum strength of the athlete, the easier it is for him to overcome inertia, and the more explosive the initial stage of the movement will be. As the athlete continues to apply force to the bar or apparatus, he increases the speed of the movement of the bar or apparatus. The greater the speed becomes, the less force is required to maintain it.

The continuous increase in speed means that the speed of the limb also increases. This increase is only possible if the athlete can perform rapid muscle contraction: a skill for which athletes involved in speed-strength sports resort to power training during the conversion phase to develop. Without power training, an athlete will never be able to jump higher, run faster, throw farther, or land quick kick hand. In order to improve the performance of this skill, the athlete needs more than just maximum strength. The athlete must be able to exert maximum strength at very high speed, and this skill can only be developed through the use of power training techniques.

At the stage of development of maximum strength, the athlete gets used to high loads. Thus, the use of loads in the range from 30 to 80 percent of the repeated maximum helps the athlete to develop specific power and at the same time the high level of acceleration necessary for the manifestation of power.

For most sports that have cyclic movements (for example, running on short distances, team sports and martial arts) when using the isotonic technique, the load should be from 30 percent or more (up to 50 percent). For acyclic sports (such as throwing, weightlifting, or American football offensive play), loads can be higher, ranging from 50 percent to 80 percent, due to much larger mass and the initial maximum strength of these athletes, as well as the need to overcome an increased level of external resistance. In fact, the increase in power is a very specific aspect when it comes to angular velocity and load, therefore, it is necessary to choose the load according to the amount of external resistance to be overcome. The training parameters are shown in Table 1.

As the joint is fully extended, nervous system will naturally activate the antagonist muscles to slow down the movement. At the same time, from a biomechanical point of view, the exercise becomes more beneficial when the joint "opens up" (less force is required). For this reason, it is recommended to use smoothing resistance in the form of tapes or chains when operating at low loads (30 to 50 percent). Studies have shown that the use of a smoothing resistor leads to a greater increase in power when working with small loads.

It should be remembered that when using tapes, in particular, the central system, which means the need right choice the duration of breaks between sets and the frequency of use of the specified type of training. In addition, since the key element of power training is not the number of repetitions performed, but the ability to quickly activate the maximum number of fast-twitch fibers, the authors suggest using a small number of repetitions (from one to eight).

Athletes should also keep safety in mind. When extending the limb, unnecessary movements should be avoided. In other words, the exercises should be performed in an explosive manner, but without jerking the barbell or sports equipment. Again, the most important element is flawless technique.

Table 1. Training parameters for the isotonic technique

Stage duration:	3-6 weeks
Cyclic: 30-50% remax Acyclic: 50-80% remax
Number of exercises
Number of repetitions per set	Cycling: 5-8 reps at 30^40% rep max, 3-6 reps at 40-50% rep max Acyclic loading: 5 or 6 reps under load at 50-70% rep max, 1-5 reps under load at 70-80% rep max
The number of approaches in the exercise
Rest break	Cyclic: 1-2 min. at 30-40% of a repeated maximum, 2-3 min. at 40-50% remax Acyclic: 2-4 min.
Execution speed	Explosive
Frequency of training per week:

* A smaller number is for more exercises and vice versa.

To perform powerful sporting actions, such as throwing, jumping, diving, cricketing, batting, batting, and American football offensive play, in an explosive, acyclic manner, repetitions must be performed with some rest time, for through which the athlete can concentrate as much as possible to ensure optimal movement dynamics. This strategy also activates fast twitch motor units and increases energy production. The athlete can perform one rep at a time, provided it is done in an explosive manner to ensure maximum recruitment of fast twitch muscle fibers and increase the rate of activation.

When an athlete can no longer perform a rep in an explosive manner, he should stop, even if the set has not been completed completely. By continuing to perform reps without explosive movements, strength endurance is being trained, not power. The maximum recruitment and high rate of activation of fast twitch fibers occurs only in the case of a combination of maximum concentration and explosive actions, and the achievement high level of these elements is possible only if the athlete is not under the influence of fatigue.

It doesn't matter if it's working on developing power or strength endurance, but during the rest break, the athlete must relax the muscles involved. When relaxing during a break for rest, ATP resynthesis is enhanced, due to which it enters the muscles required amount energy sources. This recommendation does not mean that the athlete should stretch the muscles used, because in this situation, energy production will decrease during the next set. Thus, stretching of the agonist muscles should not be performed between sets.

For power training, very specific exercises should be selected, during which the kinetic chain used in a particular sport is reproduced. From this point of view, it is obvious that the bench press and power clean will not give amazing results, despite the fact that these exercises are traditional for power training. Power lifting is useful for throwers and linebackers in American football, but is not required, for example, for football players or racquet sports players. For these athletes, jump squats and heavy kettlebell swings are better suited. per training session up to eighteen) and optimal benefits for the main moving muscles. When determining the number of sets and exercises, coaches should remember that power training is performed in combination with training in technical-tactical skills. Thus, only a certain amount of energy is allocated for the implementation of this workout.

A key element in power development when using the isotonic technique is the speed at which force is exerted. For maximum power growth, the force application rate should be as high as possible. The rapid application of force against an implement or weight throughout the range of motion is vital and should begin at the earliest stage of the movement. The athlete must be as focused as possible on the task in order to move the barbell or sports equipment quickly and dynamically.

Figure 1 shows an example of a power training program for a college basketball player who has four years of strength training under her belt. The maximum level of mechanical power generation is typically reached at 50 percent of repetitive maximum (plus or minus 5 percent) load during execution. strength exercise and about 85 percent for Olympic combined. Power loss occurs around the sixth rep of each set.

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

With this post, we open a new series of notes called “Muscle Inside”, in which throughout October, we will deal with exclusively narrow muscle issues. After studying each of the notes, you will better understand what is happening and how. (may happen) with muscles, how best to work with them and how to stimulate growth and development as much as possible. Well, we will start by revealing the topic of isometric exercises.

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

Muscle work: an inside look

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

What is isometry?

This is the type strength training, at which the angle of the joint and the length of the muscle do not change during contraction (versus concentric or eccentric contractions called dynamic/isotonic movements). Isometrics means that the athlete is in static positions/postures, it does not manifest itself through dynamics/range of motion.

Isometric exercise is a form of exercise that involves static contraction of a muscle with no apparent movement along the angle of the joint. The term "isometric" combines the words "Isos" (equal) and "metria" (measurement), which means that in these exercises the length of the muscle and the angle of the joint do not change, although the force of compression may vary. This is in contrast to isotonic contractions, in which the contraction 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 action of:

• own weight of the body or the earth;
• structural elements (e.g. putting pressure on a wall);
• free weights, machines/mechanisms or elastic equipment (e.g. ribbons);
• push type equipment.

Types of muscle contractions

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

Here are the cuts biceps shoulder, subject to the technique of performing the exercise:

• concentric - bending the arm towards oneself: the length of the muscle decreases, muscle strength is greater than resistance;
• eccentric - extension of the arm away from oneself: the muscle lengthens, muscle strength is less than resistance;
• isometric / static - holding a dumbbell in an outstretched hand: 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. Deceleration of speed improves the concentric and eccentric effects, which allows for optimal muscle contraction.

Note:

A slow exercise approach may be particularly effective in increasing muscle mass/strength development in girls. Those. the emphasis is not on increasing the weight of the burden, but on the duration of the muscle being under load.

Mechanisms of muscle contraction. Comparison of isometric and isotonic contractions

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

In response to a stimulus, the fiber contracts, in which case the twitch is divided into several phases.

1. latency period. Represents a delay of several milliseconds between the action potential and the onset of contraction and reflects the time for communication between excitation and contraction;
2. contraction phase. Begins at the end of the latency period and ends when muscle tension reaches its peak (voltage = force expressed in grams);
3. relaxation phase. The time between peak voltage and the end of compression when the voltage returns to zero.

Visually, all three phases represent the following picture:

One feature of muscle twitching is its reproducibility. Repeated stimulation produces convulsions of the same size and shape. Although muscle twitches are reproducible, spasms between muscles and muscle fibers, may vary. This is due to differences in the size of m.w. and differences in fiber contraction speed.

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

Isotonic jerks occur when the force of muscle contraction is at least equal to the load, so that the muscle shortens. Isotonic twitching is measured by attaching the muscle to a moving load. The tension curve of an isotonic twitch 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 more time delays between stimuli and the onset of muscle contraction/shortening. When the load exceeds the amount of force the muscle can generate, the results of an isometric twitch are always the same size and shape.

Visual process of isotonic (with constantly increasing load) and isometric contractions are presented in the following graph.

During isometric contraction, the contractile component of the muscle (sarcomeres) shortens, but the total length of the fibers does not change. This is because the parts of the muscle do not generate force, but passively transfer the contraction force to the ends. muscle strain. This is the part of the muscle called the sequential elastic component.

Note:

This laboratory description of isotonic contraction is a simplification of what actually happens in our body. When a person shifts a load, the muscles are constantly “changing” based on the position of the bones, and the CNS regulates the tension generated to ensure that the muscles generate the appropriate force.

What are the benefits of isometrics?

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

• the body is able to activate almost all available motor units that are not “turned on” during normal dynamic training;
• thickening”/improving the efficiency of interaction between the central nervous system and muscles, the ability to recruit (according to research data, on average 5% ) more m.v.;
• inertial (even after the completion of the isometric training program) increase in static muscle strength;
• muscle rehabilitation after an injury - providing a restorative effect when they are “imposed” on the injured region;
• lowering blood pressure;
• increased flexibility;
• more advantageous type of muscles when posing.

How to work with isometrics? golden rules for training

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

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

So, we have analyzed all the theoretical points and smoothly approached the practice and now we will find out.

Isometric exercises. What are they?

We will not make life difficult for ourselves and for you by giving a descriptive part for each exercise. The poses are all clear, so it would be most advisable to bring them in a prefabricated picture version.

No. 1. Top 5 isometric exercises with own weight for the whole body

The list looks like this:

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

No. 2. Top 5 Isometric Bodyweight Lowering Exercises

The list looks like this:

• static lunge;
• chair against the wall
• bridge with 2 support points;
• holding position lifting on toes;
• keeping straight legs lying on the floor.

No. 3. Top 5 isometric exercises with shells (option for the hall)

The list looks like this:

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

Agree, when you have a ready-made training program on hand, it argues every now and then, and the result comes much faster. Therefore, further we will present a ready-made scheme, an isometric complex, which can be carried out immediately immediately after strength training.

Afterword

A new month, a new “Muscle Inside” cycle and an interesting topic of isometric exercises. Today we got acquainted with the static method of influencing the muscles. Should they bother? No, it's not worth it! But to include in your training program and practice, like a month or two, definitely yes. Let's practice!

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

PS: Do you do static in the gym? Maybe at home?

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

With respect and gratitude, Dmitry Protasov.