1. An Introduction to Isometric Exercises -
Useful Facts You Might Not Know
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Isometric exercises is a way of
training the muscles to develop
strength and increase muscle
mass. In isometric contractions,
tension is created in the muscles
but because the resistance is
equal to or greater than the
force of the muscle, there is no
movement produced. Thus,
these kinds of exercises are
normally done in static positions
where there is no obvious
change in movement or in the
distance of the angle of the joint.
Because strength is only developed when a joint is at a specific
angle, isometric contractions often make use of muscle fibers
that are often neglected in dynamic strength training programs
such as weight lifting. It is believed that when circulation
within the muscle is impeded, lack of oxygen results in the
formation of muscle filaments within the muscle body itself.
This results in increased mass and consequently, strength.
Doing isometric exercises for 10 minutes a day is enough to
strengthen your muscles significantly.
If you want to do isometrics, beside TACFIT Commando
reviews, you have to follow proper guidelines to achieve
maximum benefits. For starters, you need to ensure that you
hold the position for at least thirty seconds when you are using
your own bodyweight or pushing against a wall. If you are
using a free weight you need to ensure that you can hold the
weight for ten seconds. Here are some isometric exercises you
can do to develop overall body strength:
One of the first exercises that develops leg strength is the
chair pose. Begin in a standing position. Breathe in and raise
your arms over your head, keeping your arms shoulder width
apart. As you bend your knees, breathe out and assume a
squatting position as though you are going to sit into a chair.

2. Make sure that your back is flat and your chest is pointed
towards the sky in an upright position as you keep your knees
behind your toes. Lift your rib cage and breathe into the chest
for five times. You can modify the position if you find it difficult
to keep your back straight by lowering your arms in a parallel
position to the floor.
Another isometric exercise that develops upper body and core
strength is the plank. To begin, position your palms on the
floor, with your hands directly under your shoulders. Jump
your legs back so that your back is straight and your stomach
is contracted. Stay in this position for five breaths, inhaling
and exhaling deeply. If you find this difficult to do, you can
modify by dropping your knees to the floor and stepping,
instead of jumping back, one foot at a time.
Also according to TACFIT Commando, to develop core
strength, do the V-sit. Begin by balancing yourself in a sitting
position. Extend your arms in front of your body parallel to the
floor as you lift your legs to where your body is in a V-seated
position. Lift your lower back inwards and outwards for five
breaths. You can grab your ankles or your big toe if you want
more stretch in your hamstrings. Beginners and those with
back problems can modify the exercise by bending the knees
and holding on to the hamstrings instead.