Tune In To Isometrics
Isometrics is an exercise that involves muscle
contraction through pushing, pressing and pulling against an immovable object.
This form of exercise uses minimal movement to build muscles. Instead, the force
of muscle contraction, muscle – against muscle resistance builds strength.
Hold your left and right palm down. Press your hands together as hard as you
can. You can feel your pectoral, shoulder, and arm muscles working. This is an
example of isometric exercise.
When you suck in your gut, you’re doing an isometric
contraction. Another example is the
kegel exercise, a contraction of the vaginal
muscle, which women are counseled to do during pregnancy to counteract the
pressure of the fetus on the bladder and afterward to tone the muscles stretch
Not only does it burn calories,
but it also
and tones muscles.
Below are some isometrics that you can do virtually
anywhere, anytime. Begin by holding each contraction for five seconds. Two sets
of 10 repetitions is a good start. You can work up to 10 and then 15 seconds per
contraction and then three or more sets. Read on and discover how you can tune
Stand in a doorway, hold your hands at thigh level, and
then press the backs of your hands outward against the door jambs. Hold
force for 8 seconds and repeat. This works the deltoids and suprapinatus.
Stand in a doorway,
raise your right arm above your head, and push your arm against the door
frame. Change sides. This works the pectorals, obliques, and arms.
Stand in a doorway, bend your elbows, and press the
palms of your hands-at chest level – outward against the door jambs. This works
the pectorals and biceps.
Stand facing a wall
about two feet away from it. Raise your hands to shoulder level and
place your palms against the wall. Contract your abdominal muscles,
straighten your elbows, learn your body weight toward the wall, and
push against it. This works your arms and shoulders.
Stand with your back against a wall. Tighten your
so your back is firmly against as wall. Walk your feet forward, a few inches at
a time, until your thighs are at least at a 45- degree angle but no more than a
90-degree angle from the floor. (At 90 degrees, your thighs are parallel to the
floor, at a right angle to both your upper body and your shins.) Hold this
position as long as you can and then walk your feet back to stand up and relax.
Repeat. This exercise also is known as the “wall-sit.”
Sitting in a firm chair, place your hands on your thighs
and press down heard, leaning forward slightly. This works your abdominals.
sitting, place your hands palms down on the front of the chair seat and
press down. This works your biceps and shoulders.
While sitting, press your tightly together or place a
rubber ball between your knees and squeeze. This works your inner thighs.
While sitting or standing, place hands in front of you
at chest level with your palms together, as if praying. Press your hands toward
each other. This works the pectorals.
Sitting in a chair, hook
your feet under the edge of a desk (pad the tops of your feet with a
folded towel or something else soft), the front of a sofa, or another
large piece of furniture. Press your feet upward. This works the
variation for the quads that does not require booking your feet under a
piece of furniture is to raise one leg at a time and hold it parallel to
the floor with the toes flexed.
Standing beside a wall, door frame, or piece of heavy
furniture, push your right ankle against the stationary object. Switch sides.
This works the outer thigh of your right leg and inner thigh of your left leg.
While seated in a straight chair, hold on to the front
of the seat and pull your shoulders up and back, squeezing shoulder blades
together. This works the rhomboids and trapezius.
While seated at a table, press your palms against the
undersides of the table with your elbows bent at a 90- degree angle. This works
Remember, as long as you're flexing or applying force
against something, you're engaged in an isometric exercise.
Dated 16 February 2012