Examples of Isotonic Exercises: Lots of Ways to Perform

Examples of Isotonic Exercises

Got bored of exercising same way all the time? Choose the Isotonic exercise that you can totally rely on. Isotonic exercise gives people the muscle strength and helps improving parts of the body and joints. Mostly people with higher tendency to have proper shape and size in their body may try isotonic exercises. Below, you will find out various types of isotonic exercises with ways to do it.

Isotonic exercises provide your body the increase rate of oxygen consumption and systematic way to control your blood pressure issue. Check the elaborated section below to find out more about Isotonic exercises.

What is Isotonic Exercise

What is isotonic exercise?

Isotonic exercises usually mean the ‘same tension’ or the tensile force to act on the muscle and in addition, you gain the muscle strength through proper movement of your body. Generally, your muscles contract against an external resistance by doing isotonic exercises.

The resistance increases your muscles strength, tone, mass or muscular endurance. The external resistance comes from the machine or instruments you use.

Characteristics of Isotonic exercises

·        Isotonic exercises increase the tensile force of your muscles

·        Isotonic muscle contractions are concentric or eccentric

·        The tension force usually changes between your diverse movement

·        Isotonic exercises improve your joint movement by muscle contraction

·        These exercises improve your shoulder strength

·        You need to pick the proper weight to work your muscles to fatigue

·        The contraction takes place at a constant velocity

·        Eccentric muscle contraction regulates your body movement

·        Isotonic exercise includes resistance which remains constant

·        Concentric contraction includes early swing and supination phase

List of isotonic exercises

Isotonic exercise is the common type of dynamic exercise which pressurizes your muscles and brings changes by the external force. Isotonic exercise includes several types of exercises, such as, the body and shoulders. Body and shoulder have categorical types of exercises. Check the below list to see the different parts of the exercises.

For Upper Body

·        Dumbbell inclination state

·        Barbell bench pressing

For Shoulders Only

·        Raising Front Body parts

·        Lateral Raising of the body

·        Rear Raising of the body

·        Doing Upright Row

·        Seated Shoulder Raises

For Other Body Parts

·        Lower bodylunges

·        Barbell squat

·        Inclined Leg curls

·        Leg extension

Isotonic exercise examples

The isotonic exercise includes several types of body movement. We have discussed it earlier. Now, you will know the different isotonic exercises including their categorical parts and how to do those exercises accurately with step by step guide.

Upper body Exercises

Upper body exercise includes dumbbell inclination state, barbell bench pressing. Follow the details about these exercises on performing and what occurs in your body when you do this.

Dumbbell Inclincation State

Dumbbell Inclination state

This exercise is the type of isotonic exercise which is in the upper body section. This particular exercise includes lifting free weights that work to improve your pectoral muscles.

How to perform?

·        Hold dumbbell with your hands while laying down

·        Bring your both hands closer while holding dumbbell

·        Hands will then come straight down the chest

·        Keep repeating it

What happens to your upper body?

·        This exercise improves your pectoral muscles

·        Continuous exercise ensures better improvement

·        Triceps get the sturdy construction

·        Your anterior deltoids work better during workout

Barbell bench pressing

This exercise is kind of comparable to the dumbbell inclination one. It just shows an angle while doing exercise with barbell instead of dumbbell.

How to perform?

·        Hold the barbell in your hands while laying down

·        Put your hands up with barbell

·        Later, put down your hands with barbell

·        Make sure; you do it slowly

·        Doing faster will increase the chest tension

What happens to your upper body?

·        This exercise works to widen your chest

·        It targets the chest muscle’s fibers

For Shoulders Only

Shoulder exercise includes raising front body parts, lateral raising of the body, rear raising of the body, doing upright row, seated shoulder raises. Follow the details about these exercises on performing and what occurs in your body when you do this.

Raising Front Body parts

Front body raising includes dumbbell which works as anterior deltoids. Start exercising with less weight and build stronger weight later. It ensures you to avoid injury.

How to perform?

·        Stand straight, and knees bent slightly

·        Hold dumbbell straight

·        Lift your arms in front of you

·        Repeat it several times

What happens to your shoulder?

·        This exercise targets the deltoid muscles

Lateral Raising of the body

This specific workout you can do with either dumbbell or using other resistance bands. Check the performing section.

How to perform?

·        Stand straight, and knees bent slightly

·        Hold dumbbell at either sides

·        Raise dumbbells at either side of your shoulder

·        Repeat it several times

What happens to your shoulder?

·        This exercise works to improve lateral

·        Targets the deltoid muscles

Rear Raising of the body

This exercise also includes dumbbells and you need to raise the rear portion of your body while you workout. Check the ways to perform.

How to perform?

·        Stand straight and knees bent slightly

·        Get your body parallel to the ground

·        Bend over your waist

·        Hold the dumbbells in both hand

·        Raise them with straight arms and bring hands behind you

·        Keep rolling your shoulder while holding dumbbells

·        Repeat it several times

What happens to your shoulder?

·        This exercise works to improve posterior deltoid muscles

Doing Upright Row

This exercise consists of less weight instrument. Use less weight barbell or you can use the dumbbells but try to use the less weight one.

How to perform?

·        Stand straight and knees bent slightly

·        Have barbell in your hand

·        Have barbell lightly with your straight arms

·        Bend elbows and keep raising your hands slowly

·        Repeat it several times

What happens to your shoulder?

·        This exercise works to improve anterior, lateral deltoid muscles

·        It improves your traps as well

Seated Shoulder Raises

Do this exercise with any of your equipment, such as, dumbbells, resistance bands or barbells. Check the steps below on how to perform it.

How to perform?

·        Take a chair and sit straight

·        Bent your elbows and hold dumbbells level to your chin

·        Take dumbbells straight upward and make your arm straight

·        Take dumbbells down to chin level slowly

·        Repeat it several times

What happens to your shoulder?

·        This exercise works to improve anterior, medial deltoid muscles

·        It improves your traps and triceps as well

For Other Body Parts

This part includes mainly the hamstrings and the leg joints exercise. Follow the actions below to perform these accurately.

Lower body lunges

This lower body part exercise includes barbells to workout. You need some weighty instrument to carry on this particular exercise.

How to perform?

·        Hold the barbell with both hands on the shoulder

·        Go one step ahead with one leg and come down slowly

·        Push back up and do this with other leg as well

·        Take dumbbells down to chin level slowly

·        Repeat it several times

What happens to your body?

·        This exercise works to improve your hamstrings

·        It improves your quads and glutes as well

 

Barbell Squat

Barbell squat

This wide stance squat includes your hands, toe and hips to perform this properly. Check the steps carefully.

How to perform?

·        Hold the barbell with both hands on the shoulder

·        Make sure you keep your posture, chest up and core tighten up

·        Hold the duck stance, feet , toes pointed outwards

·        Squat down and back up

·        Do it slowly

·        Repeat the steps several times

What happens to your body?

·        This exercise works in your inner thighs

·        The different stance gives your leg a better improvement

Inclined Leg curls

You can call this exercise as hamstring curls as well. This exercise uses the hamstring muscles. Below, you will find out about this leg curls exercise.

How to perform?

·        Put your feet on the Glute ham machine

·        While keeping your feet under the pad, you need to curl up the weights

·        Tighten your hamstrings and gluts and slowly bring it down

·        Keep pressurizing on your hamstrings

·        Repeat this several times

What happens to your body?

·        This exercise works to make your hamstring stronger

·        Hamstring includes three muscles; this exercise improves it a lot

Leg extension

This classic exercise includes Glute ham machine to perform. Check the steps below.

How to perform?

·        Sit on the Glute ham machine and put your feet under the pad

·        Keep your hands under the machine while holding tight the bench

·        Tighten your hamstrings and gluts and slowly bring it up

·        Keep pressurizing on your hamstrings

·        Repeat this several times

What happens to your body?

·        This exercise works to make your hamstring stronger

·        It improves your knee joints as well

 

The overall benefits depend on which way you are going to perform these exercises. Isotonic exercises improve your hamstrings, shoulder and the back of your body. The above discussion will help you to reach the milestone to have a better shape and size to your body.

 

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