Put These Isometric Exercises To Work For You!
Isometric exercises are a type of strength training that you do without changing your muscle length or join angle. This is done by pushing or pulling against an immovable force, or by holding the muscle in a fixed position for a duration of time.
Isometric exercises will not eliminate your belly fat or give you ripped muscles. But when used in conjunction with a proper cardio workout and healthy nutrition, Isometrics can help tone your muscles. Isometrics can be really effective when used with dynamic (full range of motion) exercises. Isometrics are better than dynamic exercises at increasing maximal strength. But if you do only isometric exercises, you can limit your range of motion and overall strength of that limb. So its a good idea to use isometrics mixed in with your normal workout.
Now..here are some examples of isometric exercises.
Hand Press
1. Sitting in your chair, press your palms together in front of your chest.
2. Press your palms together very firmly and hold for ten seconds.
3. Keep breathing while you do this.
4. Do 4 reps.
Bridge
1. Lie down on the floor face down.
2. Raise yourself off the floor and rest on your elbows, and your toes.
3. Keep your back completely straight and hold for 30 seconds.
4. Lower and repeat 3-5 reps.
The Prone Bridge
1. Get into a pushup position. With your arms straight out, in the top of the pushup.
2. Hold for 30 seconds, with your back straight and your arms and legs fully extended.
3. Lower and repeat 3-5 reps.
The Side Bridge
1. Lie on your side.
2. Raise yourself up and rest your weight on your arm, and the side of your foot.
3. Keep your body in a straight line and hold for 30 seconds.
4. Do 3 reps.
Abdominal Hold
1. Sit on the edge of a sturdy chair. Place your hands on the edge of the chair with your fingers pointed toward your knees.
2. Tighten your ab muscles and lift your feet 4 inches off the floor. Also lift your butt off the chair.
3. Hold this position for as long as you can.
4. Lower yourself down and rest for 5 - 10 seconds
5. Repeat for 3 minutes.
Isometric Shoulder Raise
1. Stand with the feet shoulder-width apart and the knees slightly bent.
2. Grab a dumbbell with each hand and raise the weight out towards your side until it is at shoulder length and your arm is parallel to the ground.
3. Hold the weight in this position for 10-20 seconds.
4. Repeat the exercise 2-3 times.
Wall Sits
1. Stand with your feet shoulder-width apart and your back firmly pressed against a wall.
2. Slowly slide down the wall until your thighs are parallel to the floor.
3. If necessary, move your feet away from the wall to ensure your knees do not extend past your toes.
4. Hold the position for 10-30 seconds.
5. Repeat the exercise 2-3 times.
Return from Isometric Exercises to Ab Exercises!
Return from Isometric Exercises to How To Lose Your Belly Fat!
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