Isotonic means equal tension. Isotonic exercise is a program of exercises to increase muscular strength and power by lifting a constant amount of weight at variable speeds. This exercise doesn’t have joint movement about the joint but develops tension in the muscles to support load. It is usually performed by body builders to build muscles in specific areas of the body. The muscle cells will enlarge and increase the amount of weight they can pull. These exercises are also used to improve bone density. The bone tissues become stronger and denser by performing these exercises. All these benefits make isotonic exercises an important part of any exercise plan.
Stand straight with your feet hip distance apart and arms down by the side. Lower your back as far as you can by pushing hips back and bending your knees and pushing the body weight into the heels. Raise your arms in the front as you lower down for keeping the balance. It is important to keep a neutral spine.
These give a complete exercise to the body. They help in improving blood circulation, building muscles throughout the body, burn fat and lose weight.
Get into a push up position on the floor and rest your weight on the elbows. Check that your body should be in a straight line and hold it without lifting the spine for as long as you are comfortable in that position. Try and increase the time slowly.
The plank helps developing muscles in the core, shoulders, arms and glutes. It is a great workout for the abs. it also helps in improving the flexibility and reducing the back pain.
This is used to strengthen the abdominal as well as the calf muscles. It is a fun way of exercising and works best when done regularly.
It improves the muscle strength and cardiovascular fitness. It also helps improve flexibility and is considered as low impact exercise. It also decreases the stress levels and decreases the body fat.
It is one of the basic and popular exercise one can perform using weights. Stand straight with feet hip distance. Hold a dumbbell by your sides bend your elbow and slowly bring them close to your chest. Breathe in as you lower the dumbbells and breathe out as you lift them up. Make sure you do not arch your back while lifting the dumbbells up. You can also perform this exercise while sitting. Increase the repetitions without causing strain on the joints.
It is considered as one of the best exercises in building muscles of the biceps.
Keep your body straight and relax your shoulders. Step forward with one leg, lowering your hips till knees are bent at an angle of 90 degree. Make sure your bent knee doesn’t touch the floor. We can find a lot of variations in performing lunges for example you can do bicep curls along with lunges, perform reverse lunges. It is important to do this exercise without any muscle strain.
It helps to shape your lower body, increase muscle tissues, develop core strength, and increase flexibility.
It is very important to maintain proper form while performing crunches. Lie on your back with your knees bent and maintain feet hip distance apart. Place your hands behind the head and lift your head, neck and shoulders off the floor. Hold for a moment and slowly get back to the initial position.
These are great for building the abs. they work on the core and help in reducing the belly fat. Increase in the repetitions will help building the muscles quickly. They do not require any equipment and can be performed anywhere.
Stand up straight while holding a barbell at shoulder grip width. Curl the weights forward while contracting the biceps as you breathe out. Stay in the contacted position for as long as you can and release the position.
These are pulling exercises that work on your biceps. They can also work on the triceps. This exercise when coupled with other isotonic exercises provide great workout for the whole body.
Place your hands firmly the ground under the shoulders. Lift the toes and maintain a firm balance. Tighten your abs and slowly lower your body till the chest grazes the floor. Stay in the position for as long as you can and come back to the initial position.
They help improve your muscle endurance and work great for the upper body and increase the functional strength of the body.
It is a type of strength training that uses different weights and provides stress to the muscles which makes them strong. There are lot of variations in weight training such as they can be performed with free weights, or by using weight machines.
It helps in reducing the fat content in the body. It helps the body to fight against osteoporosis and promotes better health.
It may sound silly but stair climbing has the potential of burning more calories per minute than jogging. It delivers great benefits such as improves cardiovascular fitness, prevents weight gain, protects us against high blood pressure and improves bone density.
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