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Examples of Isotonic Exercises
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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.
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What is Isotonic Exercise
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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
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Isotonic exercises increase the tensile
force of your muscles
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Isotonic muscle contractions are
concentric or eccentric
·
The tension force usually changes
between your diverse movement
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Isotonic exercises improve your joint
movement by muscle contraction
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These exercises improve your shoulder
strength
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You need to pick the proper weight to
work your muscles to fatigue
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The contraction takes place at a
constant velocity
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Eccentric muscle contraction regulates
your body movement
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Isotonic exercise includes resistance
which remains constant
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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
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Dumbbell inclination state
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Barbell bench pressing
For Shoulders Only
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Raising Front Body parts
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Lateral Raising of the body
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Rear Raising of the body
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Doing Upright Row
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Seated Shoulder Raises
For Other Body Parts
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Lower bodylunges
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Barbell squat
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Inclined Leg curls
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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.
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Dumbbell Inclincation State
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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?
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Hold dumbbell with your hands while
laying down
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Bring your both hands closer while
holding dumbbell
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Hands will then come straight down the
chest
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Keep repeating it
What happens to your
upper body?
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This exercise improves your pectoral
muscles
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Continuous exercise ensures better
improvement
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Triceps get the sturdy construction
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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?
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Hold the barbell in your hands while
laying down
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Put your hands up with barbell
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Later, put down your hands with barbell
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Make sure; you do it slowly
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Doing faster will increase the chest
tension
What happens to your
upper body?
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This exercise works to widen your chest
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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?
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Stand straight, and knees bent slightly
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Hold dumbbell straight
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Lift your arms in front of you
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Repeat it several times
What happens to your
shoulder?
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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?
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Stand straight, and knees bent slightly
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Hold dumbbell at either sides
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Raise dumbbells at either side of your
shoulder
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Repeat it several times
What happens to your
shoulder?
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This exercise works to improve lateral
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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?
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Stand straight and knees bent slightly
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Get your body parallel to the ground
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Bend over your waist
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Hold the dumbbells in both hand
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Raise them with straight arms and bring
hands behind you
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Keep rolling your shoulder while holding
dumbbells
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Repeat it several times
What happens to your
shoulder?
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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?
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Stand straight and knees bent slightly
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Have barbell in your hand
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Have barbell lightly with your straight
arms
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Bend elbows and keep raising your hands
slowly
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Repeat it several times
What happens to your
shoulder?
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This exercise works to improve anterior,
lateral deltoid muscles
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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?
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Take a chair and sit straight
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Bent your elbows and hold dumbbells
level to your chin
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Take dumbbells straight upward and make
your arm straight
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Take dumbbells down to chin level slowly
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Repeat it several times
What happens to your
shoulder?
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This exercise works to improve anterior,
medial deltoid
muscles
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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?
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Hold the barbell with both hands on the
shoulder
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Go one step ahead with one leg and come
down slowly
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Push back up and do this with other leg
as well
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Take dumbbells down to chin level slowly
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Repeat it several times
What happens to your
body?
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This exercise works to improve your
hamstrings
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It improves your quads and glutes as well
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Barbell Squat
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Barbell squat
This wide stance squat
includes your hands, toe and hips to perform this properly. Check the steps
carefully.
How to perform?
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Hold the barbell with both hands on the
shoulder
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Make sure you keep your posture, chest
up and core tighten up
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Hold the duck stance, feet , toes
pointed outwards
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Squat down and back up
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Do it slowly
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Repeat the steps several times
What happens to your
body?
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This exercise works in your inner thighs
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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?
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Put your feet on the Glute ham
machine
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While keeping your feet under the pad,
you need to curl up the weights
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Tighten your hamstrings and gluts and
slowly bring it down
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Keep pressurizing on your hamstrings
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Repeat this several times
What happens to your
body?
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This exercise works to make your
hamstring stronger
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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?
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Sit on the Glute ham machine and put
your feet under the pad
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Keep your hands under the machine while
holding tight the bench
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Tighten your hamstrings and gluts and
slowly bring it up
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Keep pressurizing on your hamstrings
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Repeat this several times
What happens to your
body?
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This exercise works to make your
hamstring stronger
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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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