In sports, muscles are often used statically, like holding rackets or throwing weights. Isometric training secrets.
There are two main groups of strength training exercises: the first group of exercises is known as isotonic, the second is isometric. Isotonic - exercises in which muscles work throughout the entire amplitude (or a significant part of it) of their movement, alternately contracting and unclenching. These are the most common exercises.
Another group, isometric exercises, is where the muscles work statically without changing the direction of the load or contracting. Exercise can be both for squeezing that and for unclenched muscles. In an isometric contraction, all muscle energy is targeted at muscle tension with no movement at all.
In sports, muscles are very often used statically, like holding rackets, bats, or throwing weights, so a few words about isometric training.
Although the isometric view of training has been around since 1928, it was only after the early 1950s. Muller (Germany) has shown high gains in strength in his research using isometric compression. Less than ten years later, many weightlifters contacted Bob Hoffman in York, Pennsylvania for isometric equipment. Hoffman sold many isometric machines and wrote numerous articles and books, but unfortunately this introduction of isometric training coincided with the strong use of anabolic steroids in York. As a result, a controversy arose - was it pharmacology, or isometric still gave sensational results.
The chain is pulled in the positions shown and the tension is held for five seconds.
Alexander Zass, "Iron Samson", was very popular in theaters and circuses. He specialized in bending iron rods and tearing chains. He developed his abilities during the World War, in captivity. Zass invented a unique method of developing strength, with the help of which he developed both in prison and after. The exercises were mostly of the isometric type. He practiced rigorously, while trying to bend or break the rods, to break the chains in which he was chained. Ultimately, he could instantly break the strong chain and bend three iron rods into decorative scrolls. In 1925, he bent an iron rod 9 inches long and half an inch thick into a U-shape. Alexander Zass died in Essex in 1962, remaining very strong even in his seventy years.
With the development of your strength, the effort of static tension should also increase. You must do each exercise three times. The first time with an effort of 50% (to warm up), the second time with an effort of 75%, and in the final hike, you need to achieve maximum effort. It is especially important to maintain even breathing during the exercise.
Photo: empirical_perception flickr.com/geoffmc
