Examples of Isometric Exercises
December 27, 2011 by admin
Filed under Isometric Exercises
Article by Samantha Matheny
There are many different types of isometric exercises you can do to turn your home into your own personal isometric gym. They all involve resistance using your own muscle, a doorframe or wall, or elastic bands or weights. Here is a sample list of isometric exercises I like to use.
Upper Body:
1) Push-Ups. Start in the push-up position (arms shoulder width apart, back flat, on your toes). Lower yourself halfway to the floor. Hold this position for 10-30 seconds. Rest. Repeat 2-3 times.
2) Chest Press: With your back straight (standing or sitting) press the palms of your hands together for 10-30 seconds. Rest. Repeat 2-3 times.
3) Shoulder Raises: Stand with your feet shoulder width apart. Palms down (or with an elastic band or weight) raise your arm directly out to your side. Once your arm is parallel to the floor, hold it there until your arm begins to drop and your shoulder starts to rise. Slowly lower your arm back to your side. Rest. Repeat with each arm (alternating to improve posture) 2-3 times.
4) Plank: Start lying face down on the floor with your forearms and elbows on the floor. Prop yourself up on your toes and forearms. Keep your back straight and hips up. Hold this position for 10-30 seconds. Lower yourself back down. Rest. Repeat 2-3 times.
Lower Body:
1) Phantom Chair: With your back against a wall, bend your knees and lower yourself until your thighs are parallel to the floor. Carefully move your feet away from the wall until your calves are parallel to the wall. Extend arms out in front of you. Hold position for 10-30 seconds. Slowly bring yourself back to a standing position. Rest. Repeat 2-3 times.
2) Calf Raises: Stand next to a wall or sturdy object for balance. Raise your left leg so you are standing on just your right leg (yes, you can set your left foot on the back of your right calf). Carefully stand up on your toes and hold position for 10-30 seconds. Slowly lower yourself back to flat-footed. Rest. Repeat 2-3 times then repeat with left leg.
3) Upper Abs: Start lying flat on the floor like you are doing crunches. Pull yourself up into a crunch and hold position for 10-30 seconds. Slowly lie back down. Rest. Repeat 2-3 times.
4) Lower Abs: Start lying on your back. With your feet together, lift feet 6-8 inches off the floor. Hold for 10-30 seconds. Slowly lower feet back to floor. Rest. Repeat 2-3 times.
These are all exercises I enjoying doing in conjunction with my normal exercise routines. They are a great way to add some variety to keep exercising fun. If you would like to learn more, visit Women’s Health Answer. Here you can read more articles and reviews on health and fitness.
Samantha is an ambitious young woman from west Michigan who is dedicated to finding a better way to live. She has a wide variety of interests and is always seeking new knowledge. Samantha’s love of writing has lead her to become an author of e books and articles in hopes of helping people to live a better, healthier life.
Isometric and isotonic concentric and eccentric exercise
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