MUSCLE

CONTRACTION
GROUP
3
 Isometric
Contraction
 Definition
• occurs when:muscle length remains
relatively constant as tension is
produced.
• more load/ muscle contraction,
but no joint change,
• static muscle exercises
 Benefits of Isometric Exercises:
• Stress reduction and • Strength
• Helps build muscle
improve mental health
• Help to lower and
• Improve quality of sleep
control blood pressure
• Improve balance
• It can be done without
• Improve range of
equipment
motion
 Risks
• :
Blood pressure concerns
• Improper form and alignment
Note: Always consult your doctor.
 Examples
:
• Planking • Dead Hang
• Wall Sit • Isometric
• Glute Bridge Squat
 A. Planking
• an isometric core strength
exercise
• involves maintaining a position
similar to a push-up.
• good for strengthening the spine, rhomboids
and trapezius, and abdominal muscles
• strong posture as they grow in strength.
 B. Wall Sit
• Muscle contraction while in a
static position
• Squat sitting in an invisible chair
with your back against a wall.
• Maintain a straight line from your head
to your tailbone
 C. Glute Bridge
helps strengthen the gluteus
muscles (located in your buttocks)
and hamstrings.
• Lay on your back with both feet
planted on the ground and lift your
pelvis
• It can help to increase hip flexibility
and lower back health.
 D. Dead Hang
• Target muscles in your upper body
• Hang from a bar with your arms
extended and your feet off the
ground.
• A great way to build
upper body strength
• When hanging from a bar, your body
is forced to support your entire
weight.
• Grip an overhead bar, monkey bars, or gymnastic
rings
• Lift your feet and hold yourself in a hanging
position.
 E. Isometric Squat
• A variation where the lifter remains
motionless and creates an isometric
contraction of the muscles.
• Builds endurance in the leg
muscles
• Stand with feet at least shoulder-width apart
• Slowly bend the knees, push the hips backward,
and lower into a squat position.
 Aberin, Cholene Jane O.
Aboy, Shane Russell B.
Cubelo, Girome Andrie C.
Gaurana, Louie John Andrie
N.
Policarpio, Aliyah Nicole E.
THANK
YOU!