What does it mean to "isometrically contract" some muscles?
On p. 284, the book "Body Sculpting Bible for Men" talks about a form of crunches that can be used to train the abdominal muscles. The first step for the instructions for these crunches says:
Start by isometrically contracting the abdominal muscles.
What does it mean to "isometrically contract" a muscle or set of muscles?
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There are two major types of muscle contractions - Isometric and Isotonic.
Isotonic - This is the "typical" type of muscle contraction, in that it produces movement. The muscle contracts and shortens, and causes movement, such as bringing the hand to the shoulder for a bicep curl.
Isometric - This is a contraction where the muscle does not shorten, usually because both ends are fixed. If you think of the abdominals, this is what you would do if someone was about to hit you in the stomach, you would just clench up the abdomen.
In the context of your question, it means flexing the abs so that the muscles contract without actually changing the angle or the length of the muscle. By starting the movement with an isometric contraction, you ensure that that the abs will get the maximum benefit from the exercise. Isometric contractions are typically used in rehab settings, but, can also be used for general fitness. In fact, bodybuilders use isometrics when they practice posing from a competition. It helps them to hold their poses for extend periods of time without relaxing the muscles.
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