Isotonic Exercises These Were Developed by De Loone (1954). Isotonic is derived from Latin word which means same tension. In these strength training exercises, the muscular group has tension along with movement. In isotonic exercise, the length of muscles changes (shortens or lengthens) during action along with tension in them. Some work is done during these exercises, like jumping, running, doing skills, lifting weight, doing any action with movement, etc.
Isotonic exercises are of two types:
(i) Concentric (ii) Eccentric.
(i) Concentric: It is the upward movement of action in which the flexor (anagonist) muscles shorten during action whereas extensor (antagonist) muscles lengthen in size. In these exercises, one group of muscles (flexor muscles) contracts and opposite group of muscles (extensor muscles) relaxes. Examples of concentric exercises like biceps curling, lifting the dumbells, throwing the ball, chin - ups, etc.
(ii) Eccentric: It is the type of isotonic exercise in which the extensor muscles shorten in length whereas flexor muscles lengthen during the action, i.e. downward movement of hand, In these exercises, the extensor muscles contract and the flexor muscles relax. Examples of eccentric exercises like lowering the weight, dips, push - ups, bench - press, kicking the ball, etc.
Advantages of Isotonic Exercises:
- It develops dynamic strength. This is mostly required in sports and sports,
- These exercises develop strength and endurance as both can be developed together.
- It brings hypertrophy of muscles, i.e. muscles gain mass along with thickness.
- Isotonic exercises improve flexibility, thus muscles have more contractability.
Disadvantages of Isotonic Exercises:
- These exercises are used for developing explosive strength along with strength endurance Chances of stress and strain injuries (due to jerky actions if body is not properly warmed-up)
- Sometimes equipments are required to perform.
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