Exercises that involve muscle strain can also be classified according to the length and tension of the muscle involved.
Depending on the case, we talk about isotonic or isometric exercises.
or lowering and a concentric or lifting phase.
Isometric exercises, on the other hand, do not produce joint movement but develop tension within the muscle to support a load.
Both types of exercises can be used to develop muscle stability and endurance. However, isotonic exercises are generally better for increasing functional strength and mass.
to a movement made under the strain of a constant static weight. During the execution the muscle must overcome a more or less high resistance in order to carry out the movement, and with the passage of time it will tend to develop, becoming stronger.
Concentric or eccentric isotonic exercises
Strength exercise can be further divided into two categories: concentric and eccentric.
Concentric exercise occurs when a contraction causes a muscle to shorten. For example, the bicep shortens when the elbow bends during a dumbbell curl.
Eccentric exercise, on the other hand, occurs when a muscle not only contracts, but also stretches. Lowering a dumbbell to the starting position is an example of an eccentric exercise.
Isotonic isolation exercise
Another sub-category is that of isotonic isolation exercises, which involve carrying out a movement around a single joint. They are usually used to train specific areas of the body.
Examples of isotonic isolation exercises are leg extensions, leg curls, seated and standing calf raises, lateral shoulder raises, front shoulder raises, pectorals, and preacher curls.
The main muscle involved in producing joint movement is called the agonist and is the target muscle in this type of exercise.
Compound isotonic movement
There is also compound isotonic movement, which unlike the previous one occurs in more than one joint. In addition to requiring an agonist, compound exercises also recruit muscles called synergists to assist in movement. The latter tend to be smaller than agonists.
Compound exercises are generally more functional than isolation exercises, as they mirror everyday or sporting movements and have a "practical application in real-life activities."
Examples of compound isotonic exercises include push-ups, pull-ups, presses, squats, lunges, and dead lifts.
How to perform a push-up
One of the best known isotonic exercises is the push-up.
- To do this, get into the plank position, keeping the abdominal muscles contracted, the neck in a neutral position and the hands under the shoulders.
- Lower the body by bending the elbows and keeping them turned slightly towards the lower limbs.
- Go down until your chest touches the floor.
- Remain in that position for a few seconds and then straighten the elbows and push the body upwards to return to the starting position.
- Repeat the movement as desired.
During the entire duration of the performance, remember to keep your back straight.
there is no movement of the joints or of the muscle but the latter is kept under tension without moving it for a series of seconds and the exercise is repeated for a predetermined number of times.
One of the main advantages of isometric exercise is that it does not require any equipment and is therefore ideal to be done at home.
Exercises for the lower body
This type is particularly suitable for training the lower body, which contains most of the overall muscle mass.
Keeping this area of the body strong and well developed can make everyday activities like walking, climbing stairs, and standing easier.
Examples of isometric lower body exercises are wall squat hold, hip bridge, static lunge, static knee extension and pulling it against a pillow or small medicine ball.
How to do the hip bridge
- Lie on your back, with your knees bent and with your whole foot resting on the floor.
- Raise the pelvis so that the body forms a straight line from the knees to the shoulders.
- Hold the position for 30 seconds, then lower your pelvis.
- To increase the difficulty, perform the exercise with one leg straight and raised.
- Do repetitions of 30 seconds each.
Exercises for the upper body and the core
Although the upper body and core represent a "smaller" muscle area than the lower body, these muscles are no less important because they help lift heavy objects by supporting the spine, stabilizing the shoulders and encouraging good posture.
Strength can be increased in upper-body exercises by doing isotonic push-ups or pull-ups, planks, side boards, abdominal pulls, wrestler bridges, and isometric crunches.
