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Benefits of Plank 360

Isometric training is based on the theory that you can most effectively train your muscles by exerting about 60-70% of your maximum strength and holding still for about ten seconds. The most widely known isometric exercise, perhaps, is to press your palms together in front of your chest and hold still. Your muscles will always be working within their limits, so you can't injure yourself this way. You can also use isometric training to strengthen smaller muscles which may be difficult to train isotonically. On the other hand, the effects of isometric training are never as spectacular as those of isotonic training, which leads some people to overwork themselves; it can also be difficult to maintain your motivation when the results are difficult to see. In order to effectively train yourself using isometric methods, you do need a certain amount of knowledge. Isometric training can be seen in some of the more advanced gyms, especially those that cater to professional athletes.

The primary benefit of isometric contractions is that they work muscle fibers that would otherwise remain idle. They are able to do this as isometric exercises (when done properly) force ALL of the muscle fibers to become fatigued. In weightlifting terms, they "allow you to get to the last rep first." They also take less time to perform that isotonic exercises and may also do a more efficient job of building and toning muscles. They are also safer can be done anywhere, which makes them more convenient.

The easiest way to understand what isometric exercises are is to just think of them static, or still, exercises, because that's exactly what they are. When you perform an isometric exercise, you don't move or put your muscle(s) through any range of motion. You simply hold a pose for as long as you can. Examples would include: holding a static pushup position; holding a dumbbell in one hand mid bicep curl; or even pushing against an immovable object, such as a wall.

Isometric exercises are strength-training exercises that don't involve joint movement. An example of an isometric exercise is a plank where you hold a position against resistance for a minute or two. Another example is holding a push-up position at the halfway point without moving or pushing against a firm wall with your arms straight. In all of these cases, the joint angle remains fixed, and strength is built by holding a position against gravity or against a fixed resistance such as a wall.

This new stimulus can lead to greater gains in strength and lean body mass. In addition, isometric exercises such as planks are one of the best ways to target muscles in your core.

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