isometric at home workout

Hold That Post Circuit

The most common types of muscle contractions you’ll see in any gym are concentric (muscle shortening, i.e. pulling the weight toward you in a bicep curl) and eccentric (muscle lengthening, i.e. lowering the weight away from you in a bicep curl). But there’s another, often overlooked type of training; isometric, where the muscle at work is neither lengthening OR shortening. Think of carrying a bag of groceries; you aren’t moving your muscles but after a while (or rather quickly when it’s a gallon of milk!) your arms begin to fatigue. That, my friends, is an isometric contraction.

Interestingly, isometric muscle action has been shown to recruit 5% MORE motor-units/muscle fibers than concentric or eccentric actions; i.e. more bang for your buck. Try out this circuit at home and incorporate isometric training into your regular routine!

Hold that pose circuit

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