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!
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| Isometrics Low Plank Can Be Done At Various Angle Ranges |
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