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Friday, February 5, 2016

13 Isometric Exercises That Connect And Strenghten Your Core



Exercise, when done properly deliver immense health benefits to both the mind and body. Exercise tones the body. It tones and strength the muscles, joint and ligaments. The endocrine system is not left out in the set.

Exercise can be one of the best remedy for ill health when all else fail to do a miracle.
You disagreed? Okay. What do you think is the best antidote for losing weight? Diet restrictions? You should then be starving your body of essential food nutrients and laying the ground for ill-health!

On the other hand, with a properly balanced chop plate, plus regular exercises, you are sure to loss some ponds weekly of your body mass.

Again, what is your take on gaining muscular weight? Eating plenty of the best or high carbs, fats and protein food class? You may be wrong. It is pulling and lifting heavy weigh that do the tricks. That is what body builders who achieved big muscles just do. That is what the barbells, dumb bells and weight tools do to your muscles in the gym. But foods fuel the weight gaining processes. 

Do exercises complement or supplement our health? I take it that those who regularly exercise enjoy more health benefits than sedentary persons. Their bodies seem to be strong and vibrant with excellent health. 

Virus, one of the most feared disease vectors  such as the common cold virus do not easily take a hold on such persons, because regular exercise have strengthen their respiratory system plus the  immune system of such persons. 

The more you exercise weekly, twice or thrice, the more both your respiratory and immune system become rejuvenate and strong.

These two systems the respiratory and immune systems were the first disease or virus will attack to get an inroad into the whole body.

Be wise and prepare to exercise regularly. It will save you lots of hospital and medical bills.

And that is why exercising the body will strengthen all the external musculature, including the much neglected endocrine system.

Isometric Exercises

Traditional exercise in the form of games and sporting activities are well known. But hardly many practice these workouts. We left them to the professionals and service men and women.

School days exercises like the simple press ups and down, and jumping jacks and skipping ropes that can be done in the living room, or near your home have been done away by some since leaving school.

Sedentary lives via, riding or driving the car, and watching the streaming entertainment and enjoying convenience foods is the thing now.

Most persons will not like to take a short work even though it would take them less than 20 minutes.

Others will not like to chop the tender vegetables to make a good and delicious nice meal; they prefer the canned substitute. Chopping your vegetable is kind of a physical activity that will keep your body on your toes and strong.

Walk up the first and second stirs instead of taking the lift or elevator. 

It is a fast track age. Our body becomes the coach potato. In other words, we do not have the time to stretch our body.

But with isometrics, the good thing is that a maximum of one minute is enough to cover3 or 4 sets or repetition of the exercise. Each set will take you a minimum of 10 or15 seconds; or even less. You rest for 20 seconds for each set. That is not asking too much.

The exercises below will be target to build the neck, the upper body, the abdominal and the lower body.

One merit of isometrics workouts is that every motor unit in your body is sufficiently activated which is not possible with the traditional exercises. Research has shown that isometrics exercises carry over ten weeks effort will increase strength over 5% in a week. It is up to each individual to demonstrate the reality of the result. In other words, you must continue to do your isometrics regularly two or three times in the week without a break to achieve the result.

Another advantage is that you need little or no equipment at all in doing isometrics and the timing seems to be short at a specific joint angle or range of angles that is static.
For example, the high plank can be done at various angles 45, 60, 90, 120 degrees. The advantage of this is that you will be strengthening your chest and shoulder muscles at various lengths instead of a specific position or degree.

Your effort in exerting forces on the immovable object or your maximal voluntary contraction however small is significant. It should not be 100%. A 60% minimum is okay and can give you the health benefits.

Do them from the top down to the bottom for better result.

Before beginning each exercise, take your time to stretch the muscles of your body for 3 to 5 minutes. 

The Upper body Isometrics

This exercise will cover the shoulder, the chest, biceps and triceps. The trick to use is the complete hand press or prayer pose, and triceps wall push will strengthen the upper body.

Before this, let’s attempt an isometrics for the head.
 
This is to exercise muscles at right, left, fore head and back of the neck.

 Press your right hand against the right side of the head above your ear. Press firmly against your head with the hand and the head against the hand. This creates tension in the neck at the action point. Do it for 15 seconds and rest for 20 seconds. Repeat 2-3 times.

This isometrics can be done at the left side with the same instructions. But the left hand is held against the left side of the head. The timing and repetition is as above.

Another exercise is at the back of the neck and the muscle at the upper back. 

With one hand over the other, place same at the back of the head. With this done, press the hands against the head and the head against the hands. Do it only for 15 seconds and rest for 20 seconds. Repeat same 2-3 times.

Lastly, the front of the neck muscles will complete the neck exercises. Place the heel of your hands on your forehead above your eyebrows. Now press the hands against the forehead and the head against the hands. Do it for 15 seconds and rest 20 seconds. Repeat 2-3 times and rest.

Hint: as a beginner, do this neck isometrics for 5-8 seconds instead of 15 seconds. You can then increase the time to 15 seconds later when you felt confidence. Doing isometrics is hard! And it is not a popular workout in sports or games.

In all, you execute four isometrics workouts.

Remember to breathe in and out during each exercise. If you hold your breath, your blood pressure will rise significantly at the resting stage; and this will spell damage to your health. So always breathe in and out when doing isometrics.   
                
Okay, let’s begin our upper body training.

Isometrics Prayer Pose

Stand on your feet and place the palm of your hand together as in a prayer. Press both palms firmly and hard enough for 10 or15 seconds. Repeat 2-3 times and rest for 20 seconds per repetition. This isometric exercise will work the chest. Do not forget to breathe in and out during the process.

Isometrics Triceps Wall Push

Stand in a forward position with both fists on the wall and press hard against the wall. You can only know that the pressing is right when you press with the triceps, and not the biceps. Breathe deeply and out. Take a set for 15 seconds and repeat 2-3 times and rest for 20 seconds per set.

Isometrics Wall Push

This isometrics is like the triceps wall push, but the palms of the hands instead of the fist is use to push the wall with the same standing position. If you bent lower and lower, the isometrics works your shoulders; stand upright as in the triceps wall push to work your chest.

Isometrics High Plank

Lie face down on the floor or ground on which you spread a board in case of the ground. Your elbows and forearms should be placed under your chest.

With one deep breath, raise yourself to form a bride by using your toes and forearm like as in doing the press up. Hold this for 15 seconds. Repeat 3 times and rest for 20 seconds. Remember the high plank is similar to the press up, but you do not lower yourself here. The core and back muscles are worked.

It is now time for us to train the abdominals muscles. The following two exercises will do the trick.

Isometrics Low Plank

Get into the starting position of the high plank. Raise yourself with your forearm to form a low bridge. For this reason, the low plank is sometimes called the low bridge or forearm plank.  Keep the ankle, hip, shoulder and knees straight or parallel to your spine. Tighten or contract your abs as hard as you can while breathing. Take 15 seconds for each exercise and rest 20 seconds. Repeat 2-3 times.

Isometrics Side Bridge

Lying on your right side, you press up fully with your right arm to form a bridge. Place your left arm on your waist and hold this for 15 seconds. Repeat 3 times and rest for 20 seconds for each set.

Next, turn on your left side and do the same by pressing up with your left arm to form the bridge. The timing and rest period is as in the side ridge.

Isometrics Stomach Extensions

Push your stomach out as hard as you can for 10 -15 seconds; repeat 2-3 times and rest for 20 seconds.

Next, pull the stomach in 10-15 seconds for same timing as you draw the stomach in and rest 20 seconds.

Hint: in doing these abdominal isometrics, consider losing fats round the stomach. In this case, use less force and increase the resting period to between 40 to 60 seconds. The same rule applies to all other isometrics if your aim is to loss fat.

The Lower Body Isometrics

Most of the time, we left out the lower body in our exercise routine. Yet, the lower body is an important structure that supports the upper body. You should give them due respect.

Isometrics Wall Or Low Squat

Stand straight with your back to the wall of your office or living room. Lower your body until your thigh is parallel to the floor and try to squeeze your feet together. This helps the inner thigh muscles to be tense more. Do not let your knees to go over your toes.

Do each set for 15 seconds and repeat 2-3 times. Take a rest period of 20 seconds.
Your glutes, quads, abductors are worked here.

So far, this is so good.

Should you be doing these exercises for strength and muscle growth, use more force against the resistance object. Each set and repetition should be then 30 seconds and you rest for 60 seconds.

Incorporate these 13 isometrics workouts into your regular exercises or as a separate entity.

Remember this very well. You should do isometrics two or three times in the week. Some authority have suggest four times in the week. In this case, one should reduce the time to less than 10 seconds say 5 or 8 seconds, and for every repetition with a rest period of 20 seconds.

Should you merged them into your regular work outs, take 10 seconds for each sets and repetition of 3 only.

The maximum time for all your isometric exercises should be 10 minutes and not more. This is an authority.

Too much can get on and tell on your central nervous system. Isometrics is hard indeed.

To your good health!
Isometrics Low Plank Can Be Done At Various Angle Ranges
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