Isometric Exercises These isometric exercises were first introduced by Hettinger and Muller (1953). They were having the views that tremendous
amount of strength can be developed through these exercises.
Isometric is derived from Latin word which means same length. In these strength training exercises, the length of muscles remains the same during workout. These exercises have no
external movements and work done is zero. Hence these exercises have no visible movement, though lot of pressure is experienced by the person performing it. In isometric exercises muscles contract but do not move the joint, thus muscle fibers maintain constant length. In these exercises, muscles develop slot of tension, i.e. muscles become hard but there is no movement taking place and the length of muscles does not change during these exercises. In these exercises, the flexor and extensor muscles feel tremendous resistance over muscles whereas there is no movement of muscles. These exercises are effective for weightlifting, gymnastics, judo, wrestling, kabaddi, etc. Examples of these exercises are pressing or pushing the wall, lifting very heavy weight, holding the static position, pulling rope in tug of war, arm - wrestling, etc.
Advantages of Isometric Exercises:
- It can be performed anywhere; moreover, no helper is required.
- In isometric exercises, less or no equipments are required as immovable objects are used.
- Less time is required to perform whereas effects are more.
- It can be performed by an injured player (according to players level, under care and precautions.
- Isometric strength training exercises develop high level of static strength and maximal strength, thus effective for total muscular strength.
- These exercises can be performed during warming - up sessions.
Disadvantages of Isometric Exercises:
It develops static strength whereas in most of the games and sports dynamic strength is required.
- Isometric exercises raise the blood pressure (not recommended for heart patients ).
- Loss of interest after a few days because of same type of exercises.
- There is less variety of isometric exercises.
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