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Home fitness: a program of isometric exercises

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Home fitness: a program of isometric exercises
The contents

  • Benefits of home isometric exercises
  • Isometric workout for abs
  • Fitness exercises for the hands
  • Home isometric exercises for legs and back
  • Isometric exercises for the muscles in public areas

All power fitness workout aimed at burning fat, strengthening muscles, increasing endurance of the body. They can be divided into 2 broad categories: isotonic and isometric exercises.

The first group consists of dynamic exercises for the muscles, leading to stretching and contraction, that is, change their length. The second category includes static elements creating strain on the muscle fibers without elongating them.

Benefits of home isometric exercises

Why more and more athletes prefer isometric exercise is isotonic? The fact that this type of fitness has a number of significant advantages:

  • it requires two times less time;
  • permitted in the period of rehabilitation: after an injury, surgical interventions, and diseases of the joints;
  • helps accelerate the fat burning and muscle growth;
  • does not require specialized equipment;
  • it is easy to learn and use the correct exercise at home.

This is perfect for those who may not allocate time or funds for trips to the gym.

Isometric workout for abs

To pump the press, include in the training program, the following home exercises:

  • Strap classic. Used in almost all training programs. Stand up, leaning on the floor with your forearms and toes. Make sure that the body was elongated in a straight line, and the crook of the elbow formed an angle of 90°. Squeeze the muscles and hold the body in this position for 30 seconds. For the first time this is enough. When you start to run the bar, you will understand that this exercise is harder than it seems at first glance.
  • Strap on the side. Posture is considering not only the press but also oblique (side) abdominal muscles. Lean the floor with the right forearm and right foot sideways. Pull the body in a straight line, hold the pose for 30 seconds. Then repeat the exercise on the left side.
  • Stand to your feet, spreading them shoulder-width apart. Take in one hand a dumbbell or other weight material, straighten your arm above your head, walk around the room for one minute, keeping your back straight and tensing the abdominal muscles. Change hand and repeat the movement.
  • Lie with your back on the floor, straighten your legs and lift them up to 15-20 cm and Hold the position for 5 seconds. Do 5-8 repetitions.
  • Fitness exercises for the hands

    Home exercises for the upper extremities can be performed in the following variants:

  • Stand with your back to the wall, leaning his head to her shoulder and pelvis. Press your palms into the surface, push: 5 seconds. Repeat 10 times, then do another 2 sets.
  • Stay in the same position, only palm put closer to each other. They must be between the wall and the lower back. The elbows point in different directions. Also push on the wall for 5 seconds. Perform 3 sets of 10 repetitions each. When you perform both exercises, keep the shoulder muscles were also tense.
  • Stand up straight and grab a dumbbell. Arms out to the sides so that they are formed with shoulders straight line. Keep hands in this position for 5 seconds. Then lower and repeat 4 times.
  • Stand in front of the doorway. Rest your hands on top and push her with force. Keep the position for 5 seconds. Repeat 10 times, making 2 more approach.
  • Stand up straight, spread your elbows to the side, press your palms together, placing them on the chest. Push your hands with each other 5 seconds. Do 3 repetitions. Complicate exercise, resting only with fingertips.
  • Stand in the doorway and lean your hands to the right and left jamb. Press down on them for 5 seconds. Repeat 10 times. Make 3 sets.
  • Home isometric exercises for legs and back

    Consider exercises for back muscles and lower extremities:

  • Squats. Stand with your back to the wall, push to her shoulder blades, scroll down to the moment when your knees form an angle of 90°. Keep the pose for 5 seconds, then climb back. Repeat 4-8 times.
  • Pulling the legs back. Grasp hands behind the back of a chair and tilt your upper body forward. At the same time pull your right leg back and up as high as you can. Soak out for 30 seconds. Do the same with the left foot.
  • Abduction feet to the side. Take position as in the previous exercise. The right leg pull to the right side and raise above the level of the pelvis. Keep the pose for 30 seconds, then repeat with the other leg.
  • Lifting the pelvis. Lie on your back, bend legs at the knees. Without lifting your feet, lift your pelvis to the level of straight back. Wait 30 seconds and lower to the floor. Repeat 3 times.
  • Stay lying on your back with your legs straighten and press to the floor. Lift the shoulders and stay in this position for 6 seconds.
  • Push-UPS. Lean on the floor with palms and toes of the feet. Hands straighten. Lower your body so that the distance from the floor to the chest was 8-10 cm Keep the body, head and legs form a straight line. Hold at the bottom for at least 6 seconds.
  • Isometric exercises for the muscles in public areas

    Radically limited in time, but still not want to give up the gym? Do the exercises for the muscles in the bus, the University, in the workplace:

  • Grasp the upper grab handle with both hands, pull it down for 5 seconds. Then relax and repeat again.
  • Clasp your hands the bottom the handrail and pull it up to 5 seconds. Relax and repeat again.
  • Sitting on a chair with knees bent, raise your feet and hold them above the floor 6-10 seconds, then lower.
  • In a sitting position stretch your legs, lift your feet off the floor to a height of 15-20 cm and hold 6-10 seconds. Then lower back.
  • Sit on a chair sideways. Straighten your legs and swing the body back. Are in that position for 10 seconds, then sit up straight.
  • You will quickly appreciate the advantages of isometric training. This kind of fitness requires much less time than any other physical activity. They can be enjoyed not only in the gym or at home but also in public places. But its main advantage is that you get quick and lasting result.

    Uses photographs Shutterstock

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