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Simplified: Isometric Exercises

If you have ever done a Karate class, you would remember standing in a horse stance or "SHIKO-DACHI".

I remember appearing for a test once and staying in "SHIKO-DACHI" for an hour while both Sensei Anamika and Sensei Yashpal were watching two of us who were still alive. Then when things were to become manageable, another coach (Sensei Manish) came for a guest appearance and asked for more "SHIKO-DACHI."

Sensei Shikher performing Karate Kata
Shiko Dachi -Karate Stance

Maintaining a position while challenging a specific set of muscles is a classic example of an Isometric Exercise.

Isometric exercises are strength training where you hold a position without any movement. While the muscles contract during Isometric exercises but they do not change length.

Isometric exercises are great for building strength and endurance and improving stability and flexibility.

Isometric exercises, like resistance bands or weights, may happen with your body weight or equipment. Some examples of isometric exercises include Planks, Wall-Sits, and Static Lunges.

Incorporating Isometric Exercises into your workout routine can target specific muscles and improve your overall fitness.

Isometric Exercises help enhance stability and strength for a specific position. However, they do not directly improve overall speed or performance.

Helpful in:

  • Injury Recovery

  • Pain Management

  • Reduced soreness or DOMS (Read Here)

Not the best for:

  • Increasing muscle size (Hypertrophy)

  • Overall athletic performance

While beneficial in many ways, Isometric exercises also have disadvantages as they do not provide the same cardiovascular benefits as other types of exercise, such as running or cycling. Additionally, isometric exercises can be strenuous on the joints and may not be suitable for individuals with preexisting joint issues.

Finally, isometric exercises can become monotonous and boring, making maintaining a consistent exercise routine difficult. Despite these drawbacks, isometric exercises can be valuable to any fitness program.

Top Isometric Exercises

The best isometric exercises include planks, wall sits, bridge holds, and static lunges. These exercises involve holding a position for a set amount of time, which can help improve muscle strength and endurance. Isometric exercises are also an excellent option for those with joint pain or injuries, as they do not involve joint movement. Starting with a manageable hold duration and gradually increasing it is essential.

Plank- A common Isometric Exercise
Plank- A common Isometric Exercise

And yes, always remember.

If you ask your Sensei which exercise will help you do more horse stance "SHIKO-DACHI", the answer might be more horse stance.

Horse Stance Meme

"SHIKO-DACHI" is an integral part of traditional Karate and reminds me of talking about the benefits of traditional Karate teachings.

Learning traditional Karate at Karate classes in Gurgaon can bring numerous benefits to one's life. The teachings of Karate go beyond just physical strength and self-defence skills. It can also help individuals develop mental and emotional stability, discipline, focus, and respect for themselves and others.

Individuals can improve their physical fitness, flexibility, balance, and coordination through rigorous training and practice. Karate promotes a healthy lifestyle and helps manage stress and anxiety. Karate's mental and emotional benefits include improved self-confidence, self-esteem, and a sense of accomplishment. It also teaches individuals to control their emotions and remain calm and composed in challenging situations.

Moreover, traditional Karate teachings emphasize respect and humility towards others, which can help individuals in their personal and professional relationships. It also instils values such as perseverance, determination, and dedication, essential for success in any field.

Karate classes in Gurgaon at Kombat Hall can help individuals achieve a balanced and fulfilling life. With its focus on physical, mental, and emotional well-being, it is a valuable investment in oneself.

Keep training,


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