Isometric and Static Contraction Exercises
September 3, 2009
Isometric exercises also known as, “isometrics” are a type of power exercises in which there is no visible movement in the muscle length and the joint angle.
Unlike the conventional isotonic or dynamic exercises, these training methods do not involve series of motion. These isometric exercises are performed in static positions.
There is no change in the joints and muscles during contraction exercises. These strength training provides resistance to muscular contraction, build anaerobic endurance, and increase the size of skeletal muscles.
Isometric training had been around for very long. In recent times, this strength training forms a part of normal isotonic exercises. Incorporating isometric exercises into the bodybuilding and training procedure provides significant increase in the overall body strength.
Unlike conventional dynamic exercises using series of motion and tracking methods, the isometric training method incorporates the nominal time-span for each isometric training.
However, these isometric-training methods also suffer from drawbacks. The most prominent drawback of this training method is that it is very time consuming.
The exercise builds strength near the adjoining angle or region of the precise angle of joint at which the work out is conducted. For the entire series of motion and if there is no dynamic exercises to be performed, these isometric exercises must be conducted at a degree of approximately 10 to 30.
This sometimes is not very realistic and is also time consuming. Hence, it is also advised to perform the static contraction exercises that include holding clutches at the maximum range by using the highest weight amounts.
Static contraction exercises are analogous to the isometric training methods in several ways. These training methods involve absolutely nil joint movements; there is no change in the muscle lengths.
These static contraction exercises are conducted by holding strong weights in the maximum motion range for a period of several seconds. These methods require holding the bench presses near the bar top and taking a slight bent of a few inches in order to completely lock out the elbows.
These static contraction-training methods utilize the use of enormous amounts of weights when compared to the dynamic training exercises.
These static contraction exercises are conducted for a relatively shorter time period. The time span usually varies to approximately 10 seconds. These static contraction exercises were developed by trainers named John Little and Pete Sisco.
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