Isometric gymnastics - what is it and how to do it

Isometric gymnastics for many people – this is a dark forest, many do not understand at all what it is, why it exists and what it consists of. There are so many gymnastics in the world, but which one really works? What should I do to get a good result?

It's really hard to decide. Therefore, we decided to shed light on the features of this type of gymnastics, which, by the way, is in no way inferior to the usual types of gymnastics. 

What is isometric gymnastics

The essence of isometric gymnastics is to perform static exercises. What does this mean? In the modern world, there is a stereotype that you can pump up in a rocking chair, and you need to do exercises in the gym. Also, many people set up entire gyms or modest gym corners in their apartments. 

However, such a variety of tools and places for playing sports has led, if not to the disappearance, then to a significant decrease in the popularity of isometric (static) techniques. And in vain.

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After all, isometric exercises have one significant advantage – they can be performed directly at the workplace. Agree, in our time, this advantage is considerable, because it saves both time and money. 

What is the theory of isometric gymnastics

Isometric exercises are a type of strength training that is performed without moving body parts, i.e. muscle tension is achieved in a static way. This ensures that the angle and length of the muscles remain unchanged during contraction.

Pros and cons of isometric gymnastics 

For muscles to be strong, the tendons must be strong. And isometric gymnastics is aimed specifically at training the tendons, that is, at increasing the very strength of a person.  

Pros of isometric gymnastics: 

1. Small duration of classes – 15 minutes. 
2. No special equipment needed. 
3. Independence from the training location. 
4. Variety of exercises (can be chosen for each part of the body). 
5. Separate exercises for specific activities. 
6. Availability for different people. 
7. Energy is focused on providing tension that increases strength rather than dissipating body movements. 
8. Developing flexibility. 
9. Low chance of injury. 
10. Burning of fat on the surface of muscle fibers. 

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Cons of isometric gymnastics:

1. Failure to follow the technique can cause injury and blood pressure fluctuations. 
2. Significant investment of time to learn the technique. 
3. The need to properly tune in and control your body. 

Isometric Gymnastics Rules

People who decide to do isometric gymnastics need to know certain rules that will ensure maximum effectiveness of training:

1. Learn to understand your body and respect it. Treat it not as separate muscles, but as a single organism. 
2. Performance of isometric exercises is carried out on inspiration. 
3. Focus on the process of developing strength, not on the result. 
4. Breathing should be calm, otherwise you need to stop, rest, and only then start doing the exercises again. 
5. The interconnection of muscles, tendons and bones is achieved only if the whole body is embraced by force. 
6. Preliminary warm-up – one of the main conditions for strengthening tendons. It will prevent the occurrence of injuries to the joints and muscles. 
7. The force must be increased gradually, ie. first apply a minimum of force and increase it incrementally. 
8. Hurry is useless. You can and should start with a few seconds per approach, and then gradually increase the time. 
9. Your body will tell you when to stop. So don't forget to listen to him. 
10. Natural exercises and positions – the key to success. 
11. You just need to learn how to control your body and choose the right muscle with increasing strength. 
12. For athletes, isometric exercises – this is an addition to training. 
13. If pain occurs during a certain exercise, it must be stopped by determining the source of the pain. You can try the exercise in a few days. 
14. During your workout, let your muscles rest when they need it. 

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Isometric exercises that can be done at the workplace 

There are a large number of isometric gymnastics exercises. Each of these complexes has its own characteristics, which cannot be described in one article. Therefore, we decided to give a set of exercises that can be performed without looking up from the chair, during work or at home. The beauty of such exercises lies in their invisibility to others. So: 

Exercise 1 "Pick yourself up" 

This exercise works the trapezius muscles and biceps. Grasp the seat of a chair or armchair with both hands and try to lift it (gradually). 

Exercise 2 "Push the seat in" 

To tighten your triceps, delts, and pecs, grab the seat with both hands again. However, now your task – push it to the floor. The legs must be under the seat. 

Exercise 3 "Raise the table"

Place your hands under the tabletop and make an effort to lift it up. This keeps the biceps working. 

Exercise 4 "Close your knees"

Place your hands on the sides of your knees and try to move your knees with your hands, with your legs counteracting the force of your arms. At the same time, the arms, chest and spreading muscles of the legs work. 

Exercise 5 "Spread the knees"

Now place your hands on the inside of your knees and try to push your knees apart with your hands. In this case, the legs must counteract the strength of the hands. Triceps, adductors of the legs, rear deltas and trapezius muscles work when performing this exercise. 

Exercise 6 "Horizontal palm wrestling" 

Lower your half-bent arms with palms together below the table. In order for the muscles of the chest and arms to work, you must first press the palm of your right hand on your left, and then vice versa. In this case, the other hand must resist the pressure of the first. 

Exercise 7 "Vertical Palm Wrestling" 

This time, the palms of the half-bent hands must be placed on top of each other. With one palm, apply downward pressure, and with the other – up and then – vice versa. This exercise engages the biceps and triceps. 

Exercise 8 "Break the Hitch"

Close the fingers of both hands together in the lock and make efforts to break this linkage by spreading the arms to the sides. This exercise strengthens the triceps, trapezium, forearms and deltas. 

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The good news is that, based on the above isometric exercises, you can come up with your own exercises, without forgetting the rules of isometric gymnastics.  We can also give you good advice: a smart face and calm breathing while doing isometric exercises at the workplace will leave no doubt that you are doing exactly the work and focusing exclusively on it.