Try This 10-Minute Isometric Workout to Build Strength
Most workouts involve a lot of movement—but sometimes, the best thing for your muscles involves staying still. Meet: isometric exercises.
What is an isometric exercise, exactly? It involves "holding a static position, where the joint and the muscle do not change," says Bree Branker, NASM-certified fitness trainer. And it's used for both strength training and stabilization (which can help prevent injuries, Branker points out). Isometric exercises are also great to help get strong if you're already dealing with an injury, since they don't add stress on your joints.
A couple of tips before you try isometric exercises for the first time:
Make sure the proper muscles are engaging in the correct way. Go for a couple of reps, to help identify which muscles should be firing during the static move.
Progress your isometric training. Once you’re used to an isometric move, try to increase range of motion or resistance (think: adding a dumbbell) to increase the benefits of your training.
Hold each move for 30 seconds and note how your body feels. Do you compensate or adjust to hold proper form? If not, go for 60 seconds.
Ready to give them a try? Mix these nine isometric exercises in to your usual routine, or dedicate a whole sesh to isometric moves:
Time: 10 minutes
Equipment: 5 to 10 pound dumbbells, mat, and small towel
Good for: Total body
Instructions: Cycle through each move below, and hold for 30 to 60 seconds. Then continue to the next move.
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