Today’s fitness post explores to the world of Isometric exercises, baby__beast explains how Isometrics can help strengthen your body anytime, anywhere.
I’m Bea and I am passionate about living a fitness life. I started my journey in sports by doing crossfit. After a year, I decided to introduce myself in the world of fitness and here I am!
My daily routine consists of an average of 2-3 hours of training. Handing 5 days of training between 7 days a week can often become hard to manage with work and other life commitments. Therefore I want to teach you some isometrics exercises. This is a special form of muscle training and articulate that does not involve movement. “Iso” means equal and “metric” distance.
We are used to moving to work our muscles, but we can exercise them and with great intensity in a completely static manner. They are widely used in rehabilitation exercises, as they strengthen the weak muscle without straining joints but can also be used generally to strengthen and condition your body.
Let’s me explain some great exercises to start with.
Put yourself in the halfway of flexion and hold in position.
Elevations Isometric Shoulder
Standing, lifting a dumbbell or other lightweight directly to the side. Hold with the arm parallel to the ground or until the lower arm fatigue. It can also be performed with both arms at the same time.
Put your back against the wall and down until the thighs are parallel to the floor, place your feet until the shins are parallel to the wall so that your knees are at 90 degrees of flexion. Put your arms forward and hold the position.
Tip: You can greatly increase the intensity using one leg.
Isometric lift Twins
Put your foot after the twin of the opposite leg and stand on tiptoe with the foot that is on the floor. Lean slightly on a wall or other object to maintain balance. Hold.
You should hold each exercise for around 10-30 seconds and complete 2 to 3 sets of each exercise in your daily programme. The intensity of exercise will depend on the latter you’re with muscle tension.
The best thing about isometrics is that it can be done almost anywhere, at anytime
So now you know! Go out there and start to tone those muscles and feel free to add other isometric exercises to your routine.
All content and photos are credited to baby__beast
Photography credit to: @abel3castro