근육 형성을 위한 등척성 훈련의 이점

아이소메트릭은 동심성 수축보다 더 큰 긴장을 생성하여 효과적으로 근육을 만들 수 있습니다.

### 근육 형성을 위한 등척성 훈련의 이점
* 💪 등척성 운동은 편심 운동처럼 통증을 유발하지 않기 때문에 근육 성장으로 이어지지 않는다는 오해가 있지만 **근육을 키우는 데 효과적**일 수 있습니다.
* 🏋 등척성에는 근육의 신장에 저항하는 **산출 등척성**과 움직이지 않는 물체를 움직이려는 **극복 등척성**의 두 가지 유형이 있습니다.
* 🔥 등척성 훈련은 **동심성 수축보다 더 큰 근육 긴장**을 유발할 수 있는데, 이는 움직임에 익숙해질수록 긴장감을 높일 수 있기 때문입니다.
* ⏱ 등척성으로 근육을 키우려면 **평소 운동할 때 사용하는 무게의 70~80%**를 사용하여 **30~60초 동안 자세를 유지**하는 것이 좋습니다.
* 🧠 Jeff Cavalier는 근육 성장을 극대화하기 위해 동심 및 편심 운동과 함께 **아이소메트릭을 전체 훈련 프로그램에 통합**할 것을 권장합니다.
* 📊 애슬린-X 트레이닝 시스템은 **적절한 시간과 양으로 다양한 유형의 근육 수축**을 포함하는 종합적인 프로그램으로 제안됩니다.
* 🎥 동영상이 도움이 되었다면 **댓글과 좋아요를 남기고** 다음 동영상에 대한 주제를 제안할 수 있습니다.

What's up, guys? Jeff Cavalier, Athletenext.com. Here's an athlete express video for you to talk all about isometrics and whether or not they belong in your training programs, especially if you're trying to build muscle. Now, a lot of times, guys will say isometrics, forget it, they don't build muscle, don't waste your time, and they confuse that with the fact that isometrics generally won't make you sore the day after you do them. Why is that? Because they're lacking the eccentric lengthening component that we've talked about that does a lot of the damage that creates the late onset muscle soreness for a lot of different reasons in your muscles the day and two days after. But it doesn't mean that isometrics can't build muscle. Matter of fact, they can for two very big reasons. Number one, there's two different types of isometrics. For here, I'll just grab two little cables to demonstrate. You have yielding isometrics, which are basically when you hold a position, you're trying to resist

the elongation of that muscle, okay, or the lowering of that muscle. If it's a side lateral raise, lowering it down, that's the that's number one. Number two is an overcoming isometric where you set this thing way high, okay, to something I can't move, and I'm trying to move the immovable, okay. So I'm trying to pull out as hard as I possibly can up against this, and again, there's a lot of tension there in your muscles, and tension is what we need to elicit a hypertrophy response. But here's the thing: the tension that you develop on an isometric is actually going to be greater than the tension that you could ever develop in a concentric contraction. Why is that? Because, number one, we're able to actually build into that tension. We get into a little bit of a comfort zone. We can actually increase it as we feel more and more comfortable with the move. Secondly, because of the acceleration and deceleration component and the change of direction of a concentric exercise, you actually are slowing down and

and decreasing tension as you change directions because we know if we come up here, okay, start to decelerate because we got to go back in the other direction, and the same thing, start to accelerate again because we got to come back in the other direction. So, your total actual peak maximum force production is going to be less in a concentric exercise than it is going to be in isometric. But here's the key move: if you want to start building muscle with your isometrics, which again I feel they can, I feel they belong in your complete training program, you're going to want to start doing these for a lot longer. So, your intention again, one of the earlier recommendations, Oh, do isometrics for about three, four seconds at a time. No. Why don't we do isometrics for about 30 to 60 seconds at a time? You take about 70 to 80 percent of the weight you would normally use for an exercise, and you hold it. That's if you're going to do a yielding, if you're going to do an

overcoming exercise isometric load. The weight up as high as you can so you can't move whatever it is, and then just go out and try to hold that tension and develop as much force as you possibly can for 30, 40, 50, 60 seconds ideally. And there you go, and that's how you can use isometrics to develop a lot more force than you might ever thought you could in the long run, start building even more muscle than you thought you ever could with isometric. So if you guys are looking for a program that incorporates concentric, eccentric, isometric training, does it at the right times in the right amounts to make sure that you're not skipping something that could be as valuable as this, guys, it's the athletics training system. I kind of put it all together and lay it all out for you step by step. I put the science back in strength because sometimes we need that to get our heads cleared of a lot of the bro science that's out there to put you

right back on track with what you need to do to get the most out of your training. That is at athlanex.com. In the meantime, if you found this video helpful, leave your comments and thumbs up below. And as always, I'll make more of them. Whatever you want to see, you let me know, and I'll do it. Thanks, guys. You

Do Isometrics Build Muscle? (YES IF...)

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근육 형성에서 아이소메트릭스의 역할

등척성 운동은 운동 후 통증이 없다는 이유로 근육을 키우는 데는 효과가 없다고 무시하는 경우가 많지만, 근육 비대에 효과적일 수 있습니다.

등척성 수축에는 근육 신장에 저항하는 굴곡성 수축과 움직이지 않는 물체를 움직이려고 하는 극복성 수축의 두 가지 유형이 있습니다.

등척성 수축은 동심성 수축보다 더 큰 근육 긴장을 유발할 수 있어 근육을 키우는 데 유용합니다.

근육 형성에서 등척성 운동의 역할

등척성 운동은 장력의 변화로 인해 동심성 운동에 비해 최대 최대 힘이 덜 발생합니다.

등척성 운동으로 근육을 효과적으로 키우려면 정상 체중의 70~80%를 사용하여 30~60초 동안 자세를 유지하는 것이 좋습니다.

더 긴 등척성 유지 자세를 훈련 프로그램에 포함하면 근육 성장에 도움이 될 수 있습니다.

등척성 운동은 30~60초 동안 긴장된 자세를 유지하여 최대 힘을 개발하는 운동입니다.

이 방법은 시간이 지남에 따라 예상보다 더 큰 근육 성장을 가져올 수 있습니다.

육상 트레이닝 시스템은 최적의 결과를 위해 동심성, 편심성, 등척성 트레이닝을 결합한 프로그램을 제공합니다.

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