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Let us compare the isometric, isotonic, isokinetic strength training method similarities and differe

Liu Xu Xi Miao Wen2010-02-18 18:11:05 +0000 #1

Yan Su Yan2010-02-18 18:26:47 +0000 #2
thing in common: both strength training methods

different points: isometric training isometric training

refers to the muscle at both ends (start and end point) fixed or overload in the conduct of a muscle contraction training method. The length of muscle contraction can not be shortened, only produce tension. This increase in the length of constant tension of the contraction, also known as "isometric" and so long training to improve muscle strength faster, with less time.

Training effect depends largely on the choice of when to do the movements angle. As a part of a piece of muscle is relatively weak, it should choose a good practice that the most vulnerable parts of the Huai action perspective overload training.

Every time a part of the training sessions should be repeated isometric muscle contraction 1 1 5 times, then rest 2 1 3 minutes, resting when practiced in other parts of the muscles, such as a long training time due to shorter energy consumption is relatively small, less prone to sore. Weekly formal training will be able to maintain growth of isometric force. Isometric training can cause blood pressure, so high blood pressure, heart disease and arteriosclerosis are generally not suitable for isometric training.


isotonic muscle contraction constant tension to shorten the length of training, known as isotonic training. Each training session should be a part of the muscle with the greatest weight of three exercises ten days four groups, each doing 166 times. A standard based on the maximum number of times to repeat (RM) to represent. 1 RM refers to make every effort to only give the weight of one; 2 RM refers to make every effort to only give the weight of the two. And so on. Clearly, RM smaller the greater the weight. Practice has proved that, with the number of small, close to the maximum weight of Lianfa the best force for growth, and most can be a long muscles. Is generally poorer than isotonic training, isometric training in a long time and consume energy more easily Shirenpilao, causing muscle soreness. Therefore, isotonic training requires a longer time to rest and recuperate.

Isotonic training, training large muscle groups first, if the first practice of small muscles, fatigue, and to practice large muscle effect will not be good.

Movement speed isokinetic training of the same. Devices with the power of resistance and is proportional to practitioners to ensure that the process of muscle movement has always been the biggest load of stimulation. This Lianfa called isokinetic training. Isokinetic isokinetic exercise training is through the device (United Devices) carried out.

Isokinetic training with isotonic training and isometric training, the advantages, that is, in the context of the entire movement (isotonic training) the use of maximum force (isometric training). In order to faster growth in strength, per week for 4-5 second-class dynamic training, a part of every lesson maximal dynamic contraction 1 1 5 times a 1-3 seconds.

More strength training methods have advantages and disadvantages. No matter what kind of Lianfa. Can be overloaded as long as the muscular training, both long power. Long muscle mass. To sum up, isometric training advantages are: less time-consuming, Yuan requiring special equipment and space, the muscles are not sore after training, easy to maintain muscle strength: enough is: can cause high blood pressure, increase in strength than isotonic and isokinetic training an evident result.

Isotonic training advantages are: the entire movement in the context of the development of muscle strength, and power continue to increase as the weight increased, while the weaker muscles involved in movement can be exercise: lack of that is: the weight of a poor choice. Could easily lead to muscle soreness or injury.

Isokinetic training, such as length and concentration of the advantages of isotonic training, so that muscle contraction in various angles could be the biggest obstacle than isotonic training, less time-consuming, and can complete the movement at different speeds. Its biggest advantage is that devices do not have to change the weight of moving equipment to worry about, it will not feel the training boring.



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