Isometrics are exercises employing static muscle contractions.

静力训练是一种使用静态肌肉收缩的运动。

The big innovation here is that it was the isometric view.

这里最大的创新是它是等距视图。

Why is there a constant isometric force below 2.2 to 2.0 microns?

为什么在 2.2 到 2.0 微米下会有恒定的等距力？

That is, when you come back to the gym, first do some isometric exercises.

也是说，当你回到健身房时，首先做一些静力训练。

One of the more popular isometrics is the plank.

平板是一种流行的静力训练。

Finally, we discussed twitch summation versus tetanus, and isotonic vs. isometric movements.

最后，我们讨了抽搐总和与强直，及等张运动与等长运动。

Physical therapy in the form of stretching and isometric exercises can also help relieve symptoms.

和等长运动的形式进行的物理疗法，也可帮助缓解症状。

An isometric view is an angle that makes a 2D game look like it's 3D.

等距视图是使 2D 游戏看起来像 3D 的角度。

Now that we know how muscle contractions happen, let's look at our two main flavors: isotonic and isometric.

现在我们知道了肌肉收缩是如何发生的，让我们看看我们的两种主要口味：等张和等长。

Two where they performed a maximal isometric exercise two days before engaging in slow eccentric training or fast eccentric training.

其中两组是在进行慢离心训练或快离心训练前两天进行了静力训练。

Muscle strength, as measured by isometric maximal voluntary contractions in both straight and bent-knee calf exercises, improved in both groups.

在直膝和屈膝的小腿运动中，通过等长最大自主收缩来测量的肌肉力量在两组中都有所改善。

In short, doing isometrics can help “prepare” the muscles before dealing with heavier eccentrics loads.

简而言之，在进行较重的离心训练之前做静力训练可帮肌肉做好“准备”。

This study found that clenching on a mouthpiece regardless of the type of mouthpiece increased force for the isometric clean pull.

这项研究发现，无什么类型的牙套，咬紧牙套都能增加等距窄的长度。

Let me know what you think about doing isometrics to deal with soreness in the comments below.

在下面的评区告诉我你对用静力训练法处理肌肉疼痛有什么想法。

If you enjoyed this video, give it an isometric thumbs up share it with your DOMS-loving friends.

如果你喜欢这个视频，请给它点赞，并和你喜欢 DOMS 的朋友分享。

Plus, creating some sort of adaptation, a repeated bout effect, can also explain the lower soreness magnitudes when employing isometrics beforehand.

此外，创造一种适应，即重复训练效应，也可解释为什么静力训练可缓和离心训练带来的肌肉疼痛。

It would be clearer if we had a three- dimensional view, as either an oblique projection or an isometric projection.

如果我们能有一个三维视角，无是斜投影还是等距投影，都会更加清晰明了。

The isometric was an elbow flexion, aka a bicep curl, at maximal contraction held for 3 seconds 10 times at a 20-degree flexion.

精力训练是做肘部屈曲，也是二头肌弯曲，极限收缩保持3秒，20度屈曲10次。

Isometric training two days before fast and slow eccentric training led to lower reductions of maximal voluntary contraction, and yes, smaller increases in muscle soreness.

在做快速和缓慢的离心训练前两天进行静力训练，可降低最大自主收缩的减少，是的，肌肉酸痛的幅度也更小。

If you wanna give it a go yourself, perform 10 max isometric holds, typically under long muscle lengths a couple of days before you jump back into your regular program.

如果你想尝试一下，在常规训练之前做 10 次静力训练，要注意肌肉要处在长状态。