Encyclopedia of fitness: isometric and isotonic exercises

As it is possible to notice, having attentively peered into terminology from article heading, concepts "isometric" and "isotonic" have one general beginning - "from". "From" in translation from Greek means "equal", "identical". What such identical do we do when performing isometric and isotonic exercises? And here we will be come to the rescue by Greek again. "Metrics" in translation from Greek means "size". I.e. isometric exercises assume that length of a muscle (size) in the course of their performance does not change, remains identical. And here "Tonic" from Greek it is treated how "tension", "pressure". I.e. isotonic exercises are exercises when which performing identical tension in muscles is created. Actually both isometric, and isotonic exercises – power. Both those, and others can be carried out by means of exercise machines, a signature stamp, a bar, dumbbells, a bodibar, a medbol, etc. of sports gadgets. However the basic difference between isometric and isotonic exercises consists that the first – are carried out in a statics, and the second - in dynamics, i.e. in the movement.

That it was more clear, let's consider an isometrics and to isotonic in sports activities on the example of concrete exercises. The simplest isometric exercise can be executed as follows: pressure one palm another. Put all the forces in this pressure. Do you feel how muscles of hands strained? In fact you do not make any movement or movement in space. You are in static state, overcome resistance of palms. You only make effort, try to make the movement, but are not going to carry out it. In it there is also a sense of isometric exercises – to try to pull, push, bend. It is possible to use at the same time any subject which is capable to show to our muscles insuperable resistance – a wall, a window sill, a hand-rail, a signature stamp, a bar, big weight on various exercise machines, etc. Such effort on counteraction to pressure continues about 6-12 seconds. During isometric exercises reduction of a muscle does not lead to change of its length but only causes tension in it. All energy at the same time is spent for this tension.

Isotonic exercises – all this power exercises with application of weighting compounds which are connected with back and forth motions: different types of a press, squats, drafts, etc. Similar movements cause such reduction of muscles as a result of which their length changes. All energy from isotonic loadings is spent for the movement.

At the inquisitive reader the question – what of the considered types of power loading more effectively already for certain ripened: isometric or isotonic? And in what proportions they should be included in a training? In fact isometric exercises are unfairly forgotten, and the recommended plans of power trainings entirely consist of isotonic exercises. Meanwhile the isometry gives a number of indisputable advantages to your training.
First, it saves time. In the course of performance of isometric exercises only several minutes on that muscles got into gear are required. Small and fatigue it big does not cause duration of isometric exercise. Thanks to it the thicket can train. As a result the effect of only several minutes of occupations an isometry can be equated by an o'clock of traditional occupation of izotoniky!

Secondly, isometric exercises allow to work separate group of muscles is isolated.

Thirdly, the isometry is ideal for people who experience certain difficulties at movement in space during the posletravmovy period, etc.

Fourthly, isometric exercises can be carried out, without drawing attention of people around (on the beach, at office, in city transport, etc.)

Fifthly, the isometry in principle is less injury-causing, than isotonic.

At the same time isotonic exercises are suitable more for a women's power training since they are not capable quickly to help to develop muscle bulk. Besides, isotonic well influences a cardiovascular system, supplying muscles with blood more intensively. Also isotonic exercises contribute to the development of coordination of the movement and plasticity.

Thus, it is possible to draw a conclusion that exercises different are important and exercises different are important. The ideal training plan has to include both isometric, and isotonic exercises. And the first - are suitable for a men's power training more. Agree that to pull and push freights – nonfeminine this business. And here isotonic work with dumbbells or a signature stamp - both is more esthetic, and is effective in formation of a relief elastic body. However on this way do not forget that the power training cannot solve such problems as excess weight and excessive fatty deposits. Therefore do not forget about importance of cardiotrainings, interval and circular trainings. We will also talk about them in the following sections of the encyclopedia of fitness on wowcharm.us.

Model on a photo: Alyona Kaplunova