e-defined, strong muscles without any movement? That works – with isometric exercises. Dont move? Juhuu! Stop! You shouldn’t rejoice too soon, because “without movement” doesn’t mean you don’t have to do anything.
On the contrary: Your body is actually really challenged during this training. But just static and not dynamic. You can find out exactly what that means here.
What is isometric training?
You’ve probably heard the term isometric training before. While many athletes swear by dynamic movements, others tend to train their muscle strength in static exercises.
And this is exactly what is done with isometric training: the exercises are held for a long time without moving. This creates an isometric contraction in the muscle, tensing the muscle but not moving it. That is, the muscle does not change length during isometric exercise. In dynamic exercises, on the other hand, the muscle is stretched and then contracted again.
What are isometric exercises?
In isometric exercises, a muscle contraction is built up by this pure holding or by generating pressure, for example on a wall, towel or a fitness band, which is then held. The aim of these exercises is to increase the holding time. That makes you stronger and more stable.
You can start with 20 seconds at the beginning and then gradually increase. Sore muscles guaranteed, because the harmless-looking exercises are usually quite tough. Typical isometric exercises are, for example, plank, wall sit or headstand.
What is the benefit of isometric training?
First of all, it’s very efficient. In addition, all exercises are structured quite simply, which means you need little space, almost no equipment, little time and mostly only your own weight.
Thus, isometric exercises can be integrated perfectly into your everyday life anytime and anywhere. So at this point there are absolutely no more excuses! More about bodyweight training: These are the best self-weight exercises.
Which muscles are used in isometric training?
The good thing: isometric training works for almost all muscle groups. From head to shoulder, back, arms, hands, stomach, core, bottom and legs.
With the static exercises you can strengthen any part of your body. With this special type of strength training, you make your muscles strong and fit by simply tensing them. This not only shapes the body, but also increases strength. Good example: These plank exercises get your core fit.
What equipment do you need for isometric exercises?
Everything you need for isometric exercises is usually already with you or in your apartment: a free wall, a towel or just the floor. To do this, you only work with your own weight in the isometric workout, at least at the beginning.
Of course, you can support your training with a fitness mat, fitness bands or weights. It is best to increase gradually and increase both the intensity and the holding time.
This is how you can train isometrically
So that your isometric workout can start today, we have put together the best isometric exercises for you. There is something for every muscle group!
These are the best isometric exercises
- Chest: Bring your palms together in front of your heart, with your forearms level. Then press your palms together for 20 seconds. Relaxed the posture and go to the next round.
- Belly: Probably the best isometric exercise for the abdomen is the plank. Put your hands shoulder width apart, the shoulders stay directly over your hands the whole time. You can place your feet hip-width apart, the body forms a straight line. Try not to bring your bottom too far up and also not to fall into the hollow back. Do 4 repetitions of 15 seconds each.
- Po: Training has never been so easy: To train your buttocks isometrically, all you have to do is pinch your buttocks together. Hold for 15-20 seconds, relax and start over!
- Move: Lie on your stomach with your forehead on the floor. The arms are stretched out along the body, pointing backwards, the palms facing down. The legs are hip-wide open, the backs of the feet are on the floor. Now tense your stomach firmly (so that your lower back is protected), press the backs of your feet and hands into the floor and detach your upper body and head from the floor. If you want to go further, you can also lift your legs off. Hold for 5 long breaths.
- Legs: The best way to train your legs (and also your buttocks) is wall sits. To do this, stand with your back against a wall and then bend your knees at a 90-degree angle. The knees should not go beyond the ankle. The head, upper body and arms stay against the wall. You then hold out in this squat. Hold the wall seat for 30 seconds.
With these exercises you are now ready for your first isometric workout. There are no more excuses: because you only need yourself! So get into your sportswear and off you go.