至尊英语阅读资料之健康与卫生专题第522集.pdfVIP

health articles 522 [13026]How to Boost Testosterone and Build Muscle Isometric tension was once very popular in the 1960s and 1970s but has been pretty much disregarded ever since. This was the whole secret to the Charles Atlas Dynamic Tension fitness program that he so highly promoted. Starting in the 1930s, Charles Atlas created a fitness empire around isometric exercises. When done correctly, isometrics can reshape a persons physique and add tremendous strength without the person ever moving a muscle. During isometric contraction, the muscle is activated and held at a constant length rather than being allowed to lengthen or shorten. In other words you are tensing a muscle and holding it in the same position while holding the tension constant. Isometric exercises are helpful to people who have had injuries that limit their range of motion and for rehabilitating muscle around damaged joints. Isometric exercises are also those in which a force is applied to a resistant object such as pushing against a brick wall, there is a build up of tension in the muscles, however there is no actual movement of the muscles. Another example of isometric contraction would be if you carry an object in front of you like a heavy box. Because your arms are not moving up or down, your biceps are in isometric contraction. To increase strength, you must maintain the position in any isometric exercise for at least 6 to 8 seconds. Isometric training causes your body to recruit more muscle fiber every movement, so the increased strength comes not only from more muscle, but also from increased muscle efficiency. Isometric training has also been shown to increase the strength in exercises like the bench press by up to 40%. Isometric contractions can be seen in activities like rock climbing, wrestling and blocking in football. Isometric training plays a significant part in soviet strength training programs. Regular training stimulates growth of new muscle tissue. Muscl