{"id":26753,"date":"2024-02-04T12:02:39","date_gmt":"2024-02-04T10:02:39","guid":{"rendered":"https:\/\/dietsabc.com\/?p=26753"},"modified":"2024-02-04T12:02:42","modified_gmt":"2024-02-04T10:02:42","slug":"isometric-exercises","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/isometric-exercises\/","title":{"rendered":"Isometric exercises"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"26753\" class=\"elementor elementor-26753\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-437183ce elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"437183ce\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2dc85c50\" data-id=\"2dc85c50\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1da5957d animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"1da5957d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Isometric exercises<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-227d2503 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"227d2503\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>February 4, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d63d95a elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"1d63d95a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat are isometric exercises? What are the benefits? Isometric exercise and blood pressure. Examples of isometric exercises.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6a4bfca\" data-id=\"6a4bfca\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-55f6691 elementor-widget elementor-widget-spacer\" data-id=\"55f6691\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-18cc321b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"18cc321b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1d3af2ce\" data-id=\"1d3af2ce\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d66904a elementor-widget elementor-widget-text-editor\" data-id=\"1d66904a\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-1d66904a{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-13f50efd elementor-widget elementor-widget-text-editor\" data-id=\"13f50efd\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-13f50efd{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-798aa5fd elementor-widget elementor-widget-text-editor\" data-id=\"798aa5fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What are isometric exercises?<\/h2><p>Isometric exercises (also called static exercises) are the tightening (contraction) of a specific muscle or muscle group, during which the length of the muscle does not noticeably change, and the joints involved do not move.<\/p><p>Since isometric exercises are performed in a stationary (static) position, they do not help to improve speed. They aim to improve stability &#8211; helping to improve joint stability, strengthen the core muscles and increase endurance.<\/p><p>Isometric exercises can be performed with or without weights and can be done by anyone, anywhere, regardless of their fitness level. In most cases, resistance is provided by using your body weight or strength when performing isometric exercises.<\/p><pre>\u00a0<\/pre><p>One of the most popular isometric exercises is the plank, where we resist gravity by tensing the leg, upper body and core muscles.<\/p><p>This and other isometric exercise postures are rarely seen in everyday life.<\/p><p>However.<\/p><p>Isometric muscle action is a key component of human movement and postural control, and isometric exercises are the best way to train it.<\/p><p>The ability to maintain a stable posture is essential for everyone &#8211; whether an elite athlete or any of us.<\/p><pre>\u00a0<\/pre><p>Isometric exercises are also commonly used in rehabilitation programmes as they can increase muscle strength with limited joint and muscle movement. This allows a person to rebuild strength and muscular endurance at the point of injury while protecting it from further damage.<\/p><pre>\u00a0<\/pre><h2>Benefits of isometric exercises<\/h2><p>Improves muscle endurance &#8211; reduces fatigue during physical activities;<\/p><ol><li>Improves joint stability &#8211; reduces the risk of injury.<\/li><li>Suitable for people with joint problems or injuries &#8211; low-intensity exercises reduce the stress on joints while providing an effective strength workout.<\/li><li>Improves posture &#8211; reduces the risk of musculoskeletal problems associated with poor posture, such as back pain, etc.<\/li><li>Can help regulate blood pressure &#8211; isometric exercises can cause a temporary increase in blood pressure, which improves vascular health (makes arteries more flexible, improves blood flow, etc.).<\/li><li>Isometric exercises can be performed almost anywhere as they do not require any equipment.<\/li><li>Isometric exercises can help to overcome plateaus in traditional strength training.<\/li><\/ol><pre>\u00a0<\/pre><h2>Application of isometric exercises<\/h2><p>Isometric exercises are most often used as part of a comprehensive training program.<\/p><p>The ability to control speed, stop and change direction is essential. This applies to both &#8211; athletes (e.g. sprinting on the football pitch) and simple activities such as <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-you-should-drink-water\/\">drinking water<\/a> or moving shopping bags.<\/p><p>Isometric exercises are not the most effective way to develop strength but are usually used to strengthen the <a href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\">core muscles<\/a> (Isometric exercises are performed in one position without movement, so they only improve strength in one specific position. To improve muscular strength over the full range of movement of the limbs, a large number of exercises should be performed over the full range of movement).<\/p><p>In other words, their goal is to develop an optimal level of stability to minimize unwanted spinal movements, maintain spinal and lumbar stability, and promote joint efficiency.<\/p><pre>\u00a0<\/pre><p>We can test our ability to control our posture when we finish one movement and start the next. For example, when doing a squat, there is a moment when the downward movement stops before we return to a standing position.<\/p><p>Regardless of fitness level, by performing a series of increasingly deeper squats, everyone will eventually discover a threshold at which they can no longer maintain stability at the lowest point of the squat.<\/p><p>The reasons may range from movement disorders and poor neuromuscular control to fatigue and exhaustion.<\/p><p>Isometric exercises are ideal for increasing our ability to minimise movement and stabilise our posture at these critical moments.<\/p><pre>\u00a0<\/pre><p>Isometric exercises are also widely used in physical rehabilitation, where they are used to benefit various neuromuscular and musculoskeletal conditions, such as acute and chronic pain.<\/p><p>Isometric exercises also help to improve stability and strength in those who cannot move fully, such as people who are too unstable or in pain during movement and, therefore, cannot exercise in traditional ways.<\/p><pre>\u00a0<\/pre><h2>Isometric exercise can lower blood pressure<\/h2><p>According to a <a href=\"https:\/\/bjsm.bmj.com\/content\/57\/20\/1317\" target=\"_blank\" rel=\"noopener\">systematic review published in 2024<\/a>, which looked at 270 studies (involving almost 16,000 participants with and without medical conditions), isometric exercise was better than other forms of exercise at lowering blood pressure.<\/p><p>The study compared how much the participants&#8217; resting blood pressure dropped after different exercise programmes:<\/p><ol><li><a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/your-most-suitable-heart-rate-zone\/\">Aerobic<\/a> exercise (e.g. cycling, walking and jogging).<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">Resistance\/strength training<\/a> (e.g. weight lifting).<\/li><li>Combined training (strength and aerobic exercises).<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\">High-intensity interval training (HIIT)<\/a>.<\/li><li>Isometric exercises (e.g. plank, wall sit).<\/li><\/ol><pre>\u00a0<\/pre><p>Although all five exercise programmes lowered blood pressure, isometric exercise was the most effective, followed by combined training, resistance training, aerobic exercise and HIIT.<\/p><p>The most effective exercise was wall sit (static sitting posture &#8211; back against the wall and thighs parallel to the floor).<\/p><p>The effectiveness of isometric exercises was explained by the stress they put on the body &#8211; relaxing the muscles after several minutes of tension causes a sudden rush of blood, increasing blood flow.<\/p><pre>\u00a0<\/pre><h2>Examples of isometric exercises<\/h2><pre>\u00a0<\/pre><h3><strong><em>1 Wall sit<\/em><\/strong><\/h3><p>The wall sit is aimed at increasing the strength of the thighs, particularly the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Quadriceps\" target=\"_blank\" rel=\"noopener\">quadriceps femoris<\/a>.<\/p><p>The exercise engages the quadriceps (front of the thigh), <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hamstring\" target=\"_blank\" rel=\"noopener\">hamstrings<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Gluteus_maximus\" target=\"_blank\" rel=\"noopener\">glutes<\/a>:<\/p><ol><li>Stand approximately 60cm from a wall.<\/li><li>Support your back against the wall.<\/li><li>Bend your knees and lower your bottom down so that your knee joints form a 90-degree angle. Your body position should be similar to that of sitting in a chair.<\/li><li>Hold this position for at least 20 seconds or more. Make sure that your hips and shoulders are in contact with the wall and that your knees are above your ankles at all times.<\/li><li>Repeat the exercise 3 to 6 times.<\/li><\/ol><pre>\u00a0<\/pre><p>Experiment with shifting the weight back and forth, moving the weight towards the toes and heels. If you shift the weight towards the heels, you will engage the gluteal muscles more, and if you shift the weight towards the toes, the front of the thighs.<\/p><pre>\u00a0<\/pre><h3><strong><em>2 High plank<\/em><\/strong><\/h3><p>This exercise effectively engages the abdominals, quadriceps, glutes, arms, chest and shoulders:<\/p><ol><li>Stand on all fours with your hands on the floor at shoulder width.<\/li><li>Straighten your body. The position of the body is the same as when doing a push-up from the floor at the moment when the arms are straightened. Make sure your legs are straight and in line with your stomach and shoulders.<\/li><li>Hold this position for 20 to 60 seconds or as long as you can keep your body straight.<\/li><li>Repeat 2 to 4 times.<\/li><\/ol><pre>\u00a0<\/pre><h3><strong><em>3 Side plank<\/em><\/strong><\/h3><p>The side plank is an excellent exercise for training the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Abdominal_external_oblique_muscle\" target=\"_blank\" rel=\"noopener\">obliques<\/a>, spinal stabilizers, quadriceps, glutes, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Serratus_anterior_muscle\" target=\"_blank\" rel=\"noopener\">serratus anterior<\/a>, shoulder stabilizers, and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Adductor_muscles_of_the_hip\" target=\"_blank\" rel=\"noopener\">hip abductors<\/a>:<\/p><ol><li>Lie on your side, legs placed on top of each other.<\/li><li>Place the elbow directly under the shoulder, forming a 90-degree angle with the forearm. Your body, viewed from above, should be in a straight line from head to toe.<\/li><li>Lift your hips off the ground, keeping your body in a straight line. Make sure your shoulder is directly above your elbow.<\/li><li>Place your free hand on your hip or extend it towards the ceiling.<\/li><li>Hold this position for 20 to 60 seconds or as long as you can keep your body straight.<\/li><li>Repeat 2 to 4 times on each side.<\/li><\/ol><pre>\u00a0<\/pre><h3><em><strong>4 Low squat<\/strong><\/em><\/h3><p>This exercise works the front of the thighs, hamstrings and glutes:<\/p><ol><li>Stand upright, feet slightly wider than hip-width apart. The toes can be turned slightly outwards. Hands on hips or straight ahead.<\/li><li>Slowly move the hips down and back into a sitting position while bending the knees, but do not move the knees forward.<\/li><li>Continue to move your hips downwards until your bottom is slightly below knee level. If you cannot squat that far, try to squat until your thighs are parallel to the floor. Keep your heels close to the floor and your back straight (do not lean forward).<\/li><li>Hold this position for 10-30 seconds and then return to the starting position.<\/li><li>Repeat 3 to 5 times.<\/li><\/ol><pre>\u00a0<\/pre><h3><strong><em>5 Overhead weight hold<\/em><\/strong><\/h3><p>Equipment required &#8211; light to medium weight (5 to 10 kg dumbbells or water bottles, etc.)<\/p><p>The exercise works the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Trapezius\" target=\"_blank\" rel=\"noopener\">upper trapezius<\/a>, shoulder muscles, triceps and <a href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\">core muscles<\/a>:<\/p><ol><li>Stand up straight, stretch your arms above your head and hold the weight steady. Make sure your arms are fully extended and in line with your shoulders.<\/li><li>Hold the weight above your head for 20 to 30 seconds or longer.<\/li><li>Try the exercise standing on one leg.<\/li><li>Repeat 2 to 5 times.<\/li><\/ol><pre>\u00a0<\/pre><h3><strong><em>6 Glute bridge<\/em><\/strong><\/h3><p>This exercise improves the strength of the back muscles.<\/p><p>During the exercise, the hamstrings, glutes and core muscles are engaged:<\/p><ol><li>Lie on your back with your knees bent. Hands at sides, heels 30 to 40 cm from buttocks.<\/li><li>Supporting on the heels, move the hips upwards. Make sure that your ribs do not flare during this movement. The tailbone should be slightly tucked, the abdominal muscles tight, and the feet flat on the floor. When you feel your glutes and hamstrings starting to tire, try not to relax your hips or arch your back.<\/li><li>Hold the position for at least 30 seconds.<\/li><li>Repeat 3 to 5 times.<\/li><\/ol><pre>\u00a0<\/pre><h3><em><strong>7 V-sit<\/strong><\/em><\/h3><p>The V-sit helps to improve the stability of the mid-body while also developing core strength.<\/p><p>During the exercise, the abdominal muscles and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Iliopsoas\" target=\"_blank\" rel=\"noopener\">hip flexors<\/a> are engaged:<\/p><ol><li>Sit on your bottom with your legs bent and feet flat on the floor.<\/li><li>Straighten your legs by lifting them off the floor so that they form a &#8216;V&#8217; shape with your body. Keep your arms at your sides, stretched over your head or forward. Keep your back straight and continue to breathe calmly. If you cannot keep your legs straight, bend them slightly at the knees.<\/li><li>Hold the position for at least 20 seconds or as long as you can.<\/li><li>Repeat 3 to 5 times.<\/li><\/ol><pre>\u00a0<\/pre><h3><strong><em>8 Calf raise and hold<\/em><\/strong><\/h3><p>Calves are commonly forgotten, but their strength and endurance are very important to us.<\/p><p>During the exercise, the calves (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Gastrocnemius_muscle\" target=\"_blank\" rel=\"noopener\">gastrocnemius<\/a>, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Soleus_muscle\" target=\"_blank\" rel=\"noopener\">soleus<\/a>) are engaged:<\/p><ol><li>Stand facing the wall about 60cm away. Feet hip-width apart.<\/li><li>With hands on hips (or lightly leaning against the wall), lift your heels off the ground.<\/li><li>Try alternating the exercise with one leg and the other.<\/li><li>Hold the position for at least 30 to 40 seconds or longer.<\/li><li>Repeat 3 to 5 times.<\/li><\/ol><pre>\u00a0<\/pre><h2>A few tips<\/h2><p>For maximum benefit:<\/p><ul><li>Focus on the correct execution of the exercises. To prevent injury &#8211; the exercise is finished when you can no longer hold your body in the correct position.<\/li><li>When performing the exercise, try to maximise the tension of the muscles involved. This will help to ensure the correct execution of the exercise and better activate the muscles, leading to greater strength and endurance.<\/li><li>Many people hold their breath during isometric exercises. This is not correct &#8211; breathe throughout the exercise.<\/li><li>Don&#8217;t overexert yourself. You may be tempted to hold a position for as long as possible, but this can overload the body and cause injury. It is better to concentrate on performing the exercise correctly.<\/li><li>If an exercise doesn&#8217;t seem right for you, it may be better to skip it. If you are recovering from an injury, always listen to the advice of your physiotherapist, doctor or trainer.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>There are a lot of isometric exercises &#8211; everyone can find the ones that suit them best and incorporate them into their workout routine to get the best results.<\/p><p>But.<\/p><p>For best results, focus on correct execution, muscle engagement and breathing.<\/p><p>Isometric exercises are ideal for those limited in space, recovering from injury or looking for a new challenge.<\/p><p>Always remember that these exercises can be adapted to your current fitness level. For example, if a 20-second plank is too challenging, reduce the time to 15 or 10 seconds and then increase the time as you get stronger.<\/p><p>If you are bored with your current training routine, isometric exercises might be just what you need.<\/p><pre>\u00a0<\/pre><p>Exercise, eat a balanced diet and &#8211; stay healthy!\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38bf211c elementor-widget elementor-widget-toggle\" data-id=\"38bf211c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-9521\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-9521\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-9521\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-9521\"><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33345109\/\" target=\"_blank\" rel=\"noopener\">A Systematic Review and Meta-Analysis on the Longitudinal Effects of Unilateral Knee Extension Exercise on Muscle Strength<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30943568\/\" target=\"_blank\" rel=\"noopener\">Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29074710\/\" target=\"_blank\" rel=\"noopener\">Muscle damage produced by isometric contractions in human elbow flexors<\/a><\/p><p><a href=\"https:\/\/www.scirp.org\/reference\/referencespapers?referenceid=2060790\" target=\"_blank\" rel=\"noopener\">Muscles Testing and Function with Posture and Pain. 5th Edition<\/a><\/p><p><a href=\"https:\/\/books.google.lv\/books?hl=lv&amp;lr=&amp;id=yZc6DwAAQBAJ&amp;oi=fnd&amp;pg=PR1&amp;dq=Kisner,+C.,+%26+Colby,+L.+A.+(2007).+Therapeutic+exercise:+Foundations+and+techniques&amp;ots=Ngp4JZeASh&amp;sig=cDZUwUUGR-uUW8NOzmzNu_KIFHA&amp;redir_esc=y#v=onepage&amp;q=Kisner%2C%20C.%2C%20%26%20Colby%2C%20L.%20A.%20(2007).%20Therapeutic%20exercise%3A%20Foundations%20and%20techniques&amp;f=false\" target=\"_blank\" rel=\"noopener\">Therapeutic exercise: Foundations and techniques<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31764461\/\" target=\"_blank\" rel=\"noopener\">Isometric Exercise with Large Muscle Mass Improves Redox Balance and Blood Pressure in Hypertensive Adults<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4047243\/\" target=\"_blank\" rel=\"noopener\">Effect of Isometric Quadriceps Exercise on Muscle Strength, Pain, and Function in Patients with Knee Osteoarthritis: A Randomized Controlled Study<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25262525\/\" target=\"_blank\" rel=\"noopener\">The effectiveness of isometric exercises as compared to general exercises in the management of chronic non-specific neck pain<\/a><\/p><p><a href=\"https:\/\/redelivery.ca\/wp-content\/uploads\/2015\/10\/Core-stiffnessMcGill-2015.pdf\" target=\"_blank\" rel=\"noopener\">EFFECT OF LONG-TERM ISOMETRIC TRAINING ON CORE\/TORSO STIFFNESS<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30943568\/\" target=\"_blank\" rel=\"noopener\">Effects of Isometric Strength Training on Strength and Dynamic Performance<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-47c69b31 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101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div 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41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-18c2e0b\" data-id=\"18c2e0b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c27e64d elementor-widget elementor-widget-heading\" data-id=\"c27e64d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ba703d8 elementor-widget elementor-widget-facebook-page\" 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elementor-col-100 elementor-top-column elementor-element elementor-element-6ce1b846\" data-id=\"6ce1b846\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3a8ee7c8 elementor-widget elementor-widget-post-navigation\" data-id=\"3a8ee7c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/multivitamins-do-we-need-them\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Multivitamins - do we need them?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/balanced-nutrition-and-diets\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Balanced nutrition and diets<\/span><\/span><span 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reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3caecfc0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3caecfc0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f541464\" data-id=\"f541464\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-663f8769 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"663f8769\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-33297 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-healthy-eating category---2 tag-dietas tag-svara-samazinasana tag-tievesana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-256x300.jpg\" class=\"attachment-medium size-medium wp-image-33298\" alt=\"Bread, Pasta, and Potatoes: Do They Really Make You Fat?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\">\n\t\t\t\tBread, Pasta, and Potatoes: Do They Really Make You Fat?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>For years, various weight loss diets have been calling us to give up bread, pasta, and potatoes. But are they really the main culprits behind weight gain?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\" aria-label=\"Read more about Vai maize, makaroni un kartupe\u013ci m\u016bs tie\u0161\u0101m padara resnus?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14495 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-veseligs-uzturs tag-vitamini tag-vitaminu-deficits tag-vitaminu-loma\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Vitamini-kadi-un-kapec-mums-ir-nepieciesami-256x300.jpg\" class=\"attachment-medium size-medium wp-image-14496\" alt=\"What vitamins are and why we need them\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Vitamini-kadi-un-kapec-mums-ir-nepieciesami-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Vitamini-kadi-un-kapec-mums-ir-nepieciesami.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\">\n\t\t\t\tVitamins - what do we need and why?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>A little more about what vitamins really are, why and how much we need them.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" aria-label=\"Read more about Vitam\u012bni \u2013 k\u0101di un k\u0101p\u0113c mums ir nepiecie\u0161ami?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-23824 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-dazadi tag-fitness tag-svara-samazinasana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/the-secret-to-health-and-fitness-success\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Veselibas-un-fitnesa-panakumu-noslepums-256x300.jpg\" class=\"attachment-medium size-medium wp-image-23825\" alt=\"The secret to health and fitness success\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Veselibas-un-fitnesa-panakumu-noslepums-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Veselibas-un-fitnesa-panakumu-noslepums-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Veselibas-un-fitnesa-panakumu-noslepums.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/the-secret-to-health-and-fitness-success\/\">\n\t\t\t\tThe secret to health and fitness success\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why do some people succeed in getting fit and staying in good shape in the long term? What do they know or do differently? What do they do that other people don't seem to know?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/the-secret-to-health-and-fitness-success\/\" aria-label=\"Read more about Vesel\u012bbas un fitnesa pan\u0101kumu nosl\u0113pums\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17219 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-kolagens tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-collagen-and-why-do-we-need-it\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Kas-ir-kolagens-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17220\" alt=\"What is collagen What does collagen give to our skin hair nails joints\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Kas-ir-kolagens-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Kas-ir-kolagens-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/06\/Kas-ir-kolagens.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-collagen-and-why-do-we-need-it\/\">\n\t\t\t\tWhat is collagen and why it is needed for our skin, hair, nails, joints\u2026\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Here's everything you need to know about collagen. What is collagen, what does it give to our body, and do collagen supplements improve our health and beauty?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-collagen-and-why-do-we-need-it\/\" aria-label=\"Read more about Kas ir kolag\u0113ns un k\u0101p\u0113c tas ir nepiecie\u0161ams m\u016bsu \u0101dai, matiem, nagiem, loc\u012btav\u0101m \u2026\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61ed71be elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61ed71be\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-286cb833\" data-id=\"286cb833\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-6792f13e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6792f13e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ae7b8f9\" data-id=\"ae7b8f9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3da025c7\" data-id=\"3da025c7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What are isometric exercises? What are the benefits? Isometric exercise and blood pressure. Examples of isometric exercises.<\/p>","protected":false},"author":25,"featured_media":26754,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[241],"class_list":["post-26753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-izometriskie-vingrinajumi"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/26753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=26753"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/26753\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/26754"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=26753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=26753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=26753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}