Not all activity needs to be fast movements or explosive pushes. Your body can benefit from doing static exercises as well as dynamics ones.

You can feel the in your entire body as the minutes pass by, and you are breathing to hold focus and reduce the tension. How best to work out using static exercises? We provide you with a training program on statics poses that strengthens your body.

Isometric Training: Avoid complicated movements to build strength

There are two basic types of movements that we can perform: static and dynamic exercises.

Static exercises are also known as isometrics. During this kind of activity, muscles contract. However, there is no motion and movement in the affected joints.

Static hold exercises exert muscles at high intensities without movement of the joints such as plank hold, hollow body hold.

When you are engaged in static strength training, the activated muscle groups maintain a constant length throughout the entire contraction.

It happens because the tension produced is equal to the resistance encountered. With static training, you can safely increase strength with a low chance of injury because there’s no impact or complicated movements asked to accomplish them.

Dynamic Exercise: Moving through the full range of motion

In contrast to the static exercise, dynamic training involves joint movement.

When performing dynamic activities, like the lunges, bicep curl, bicycle crunch, or squat, for instance, it’s essential to move through what’s called the full range of motion (ROM).

The dynamic training Include exercises involving rhythmic and repetitive movements manifesting in concentric-eccentric repetitions.

You often use isometric exercise for rehabilitation because the exact area of muscle weakness can be separated.

Also, strengthening is administered at the proper joint angle.

This type of training provides a relatively quick and adequate method for overloading and strengthening muscles without the necessity and the need for special equipment and with little chance of injury.

Static exercise improves strength but also increases blood pressure quickly.

So that, people suffering from circulation problems and high blood pressure should avoid strenuous isometric exercises.

Training with isometric contractions has been proved to have several advantages.

Isometric exercise can elicit changes in physiological qualities, including muscle architecture(1) tendon stiffness and health,(2,3) joint angle‐specific torque,(3-4), and metabolic functions.(5)

As with any mode of resistance training, you can manipulate several variables to alter the stimulus.

Besides, isometric resistance training has been demonstrated to induce significant hypertrophy (6-2-7-8-9-10-11)

7 isometric exercises to help you build physical performance

Wall Sit

How to do this exercise:

1) Place your back flat against the wall and ensure your knees does not move forward past your toes. Keep your feet apart at a shoulder distance.

2) Try to keep your knees at 90 degrees and hold the pose for between 30 seconds to a minute.

3) Rest your legs for approximately 30 seconds between stances. With each try see if you can add 10 seconds to your hold to challenge yourself.

What are the benefits of the Wall Sit?

It strengthens the entire lower body.

Wall sitting is one of the static leg exercises that builds isometric strength and endurance in glutes, calves, quadriceps, hamstrings, and adductor muscles.

Wall sit exercises are great for sculpting the thighs, hips, calves, and lower abs.

If you are suffering from runner's knee, this exercise will help you strengthening you quad muscles. It builds stability in the knees and reinforces good posture and core stability.

TIP! Looking to challenge yourself? Try the wall sit with one leg lifted for greater intensity.

Dumbbell Lateral Raise Holds

How to do this exercise:

1) Stand tall with your feet hip-width apart.

2) Hold a dumbbell in each hand at your sides.

3) Raise your upper arms to the sides until your elbows are at shoulder height, and your body is forming a "T" shape

4) Complete 3sets. Hold each position for 30 seconds and rest 30 seconds.

What are the benefits of the Dumbbell Lateral Raise Holds?

Done regularly, the lateral raise can help you achieve muscle hypertrophy of the lateral deltoid you the appearance of broader, stronger shoulders.

Lying Isometric Y

How to do this exercise:

1) Start the exercise by lying face down on the floor. Alternatively you can stand against a wall.

2) You then lift your palms from the floor and hold the exercise. Keep your arms, shoulder- and back muscles active, thereby keeping your body stabil. You arms and body now shapes the letter Y.

3) If you are standing against a wall then press with the back of your hands against the wall.

What are the benefits of the lying Isometric Y exercise

Doing the isometric Y helps you improve strength and stability of your shoulders and upper back. It is a safe technique even for unexperienced people to use that helps you gain control and muscle strength.

Calf raise

How to do this exercise:

1) Stand tall with your feet flat on the ground and toes facing forward.

2) Keep your hips in line with your body as well as your knees straight.

3) Hinge only at the ankles as high as you can.

4) Hold the position for 30 seconds

What are the benefits of the calf raise

This static leg exercise emphasizes the gastrocnemius, the largest muscle in the calf. It improves ankle strength and stability, prevents injury and improves athletic performance.

TIP! You can add extra weigh to the exercise by using dumbbells

Push-up Hold

How to do this exercise:

1) Begin with a full plank position by placing your hands under your shoulders to secure the stability of the pose and avoid injury. If needed, you can look in the mirror. Your core muscles are holding your body in the right position. So remember to suck your belly in to keep your body in a straight line.

2) Now you bend your arms, keeping your body in the same straight line. Push your palms against the floor, and remember not to drop your chest. Keep your body at a straight line.

3) If your legs are close side by side, you need to separate them slightly and keep them open at hip-width.

4) Hold the plank position on your elbows for 30 seconds with a 10-second break. After each round, you can add 10 seconds for greater intensity.

What are the benefits of the plank

The plank position creates a lot of tension in the muscles. This is why some fear the pose, especially beginners. Your entire body is working to keep the correct position.

The plank is without doubts one of the most challenging and beneficial static exercises. The exercise works your core, chest, shoulders, and triceps, but is also very helpful for your posture and keeping a healthy back.

Glute Bridge

How to do this exercise:

1) For this exercise, begin by lying on your back. Bend your knees, so your foot is directly under your knee. Keep your arms beside you with palms facing down.

2) Squeeze your glutes to lift your hips in a straight line. Keep your tummy tight throughout so your back does not become overextended.

3) Hold the position for 10 seconds, break, and then repeat. You can always add time to the exercise.

What are the benefits of the glute bridge

Glute bridge exercises are used to strengthen the hip extensors: the gluteal and hamstring muscle groups(12).

The glute bridge helps to strengthen your core stabilizer muscles and stabilizes your pelvis so you can stay in the correct posture.

Pull-Up Holds

How to do this exercise:

1) Grab a pull up bar with an overhand grip. Keep your arms straightened, and your body is hanging. You can also stand on a box to help you reach the bar. If you are doing assisted pull-ups, a resistance band can be helpful.

2) Pull your body upwards until your chin is just over the bar. You focus on activating your back muscles and keeping the shoulders away from your ears.

3) Hold the position for as long as possible and squeeze your back muscles. Try and make it to 30 seconds.

What are the benefits of the isometric pull-up holds?

Isometric pull-ups build a firm grip and increase your forearm strength. It also provides the recruitment of more muscle fibers in the fight against the weight, and helps to maintain the rigidity of the spine. Overall, it strengthens the traps and rhomboids of your body.

How to Breathe with Static Exercises

One of the most common mistakes athletes make when performing isometric exercises is holding the breath. In exercise science, holding the breath while exerting effort is called the Valsalva manoeuvre. Doing this while holding an isometric pose can greatly increase the blood pressure and likelihood of syncope, or ‘blacking out’.

Instead, use isometric exercise to practice good breathing technique. You can even use a breathing training tool, like the Airofit, to strengthen your respiratory muscles while performing isometric holds.

REFERENCES:

1) Alegre, L. M., Ferri-Morales, A., Rodriguez-Casares, R., & Aguado, X. (2014). Effects of isometric training on the knee extensor moment–angle relationship and vastus lateralis muscle architecture. European journal of applied physiology, 114(11), 2437-2446.

2) Rio, E., Van Ark, M., Docking, S., Moseley, G. L., Kidgell, D., Gaida, J. E., ... & Cook, J. (2017). Isometric contractions are more analgesic than isotonic contractions for patellar tendon pain: an in-season randomized clinical trial. Clinical Journal of Sport Medicine, 27(3), 253-259.

3) Kubo, K., Ohgo, K., Takeishi, R., Yoshinaga, K., Tsunoda, N., Kanehisa, H., & Fukunaga, T. (2006). Effects of isometric training at different knee angles on the muscle–tendon complex in vivo. Scandinavian journal of medicine & science in sports, 16(3), 159-167.

4) Noorkõiv, M., Nosaka, K., & Blazevich, A. J. (2015). Effects of isometric quadriceps strength training at different muscle lengths on dynamic torque production. Journal of sports sciences, 33(18), 1952-1961.

5) Schott, J., McCully, K., & Rutherford, O. M. (1995). The role of metabolites in strength training. European journal of applied physiology and occupational physiology, 71(4), 337-341.

6) Kubo, K., Kanehisa, H., & Fukunaga, T. (2001). Effects of different duration isometric contractions on tendon elasticity in human quadriceps muscles. The journal of physiology, 536(2), 649-655.

7) Noorkõiv, M., Nosaka, K., & Blazevich, A. J. (2014). Neuromuscular adaptations associated with knee joint angle-specific force change. Medicine & Science in Sports & Exercise, 46(8), 1525-1537.

8) Schott, J., McCully, K., & Rutherford, O. M. (1995). The role of metabolites in strength training. European journal of applied physiology and occupational physiology, 71(4), 337-341.

9) Meyers, C. R. (1967). Effects of two isometric routines on strength, size, and endurance in exercised and nonexercised arms. Research Quarterly. American Association for Health, Physical Education and Recreation, 38(3), 430-440.

10) Balshaw, T. G., Massey, G. J., Maden-Wilkinson, T. M., Tillin, N. A., & Folland, J. P. (2016). Trainingspecific functional, neural, and hypertrophic adaptations to explosive-vs. sustained-contraction strength training. Journal of Applied Physiology, 120(11), 1364-1373.

11) Kanehisa, H., Nagareda, H., Kawakami, Y., Akima, H., Masani, K., Kouzaki, M., & Fukunaga, T. (2002). Effects of equivolume isometric training programs comprising medium or high resistance on muscle size and strength. European journal of applied physiology, 87(2), 112-119.

12) Tobey, K., & Mike, J. (2018). Single-leg glute bridge. Strength & Conditioning Journal, 40(2), 110-114.