Isometric Exercises Are A Good Way To Supplement Your Exercises

Isometric, or static strength training is a form of exercise that involves static resistance against an object or holding in a fixed position against resistance. These exercises can be done with bodyweight, free weights or weight machines or pushing against a wall or other object. They are great to use alone or in conjunction with other workout routines.

You need to be careful with isometric strength training if you tend to have high blood pressure. These exercises can cause an increase in your blood pressure, which will return to normal after relaxing the muscle. So you need to be aware if you have high blood pressure. Do not hold your breath while performing these exercises as this will help cause raised blood pressure

The following are examples of different forms of isometric exercises that help to improve the strength of muscles such as the back, biceps, chest, abdominals, shoulders, quadriceps and claves.

For The Back

Isometric Back Push:

1. Place your hands palms down on a table and push down hard until you can feel the tension in the back.
2. Vary your position of the hands on the table to target the different muscle groups of the back.

For The Biceps

Isometric Bicep Squeeze:

1. Place your palms together one on top of the other in front of you and push together.
2. Alternate hands.
3. If you do these from different angles you can give your muscles a more varied workout. You are only limited to your imagination as to what you can do for exercises, try anything.

Isometric Bicep Curl:

1. Begin in a standing position.
2. Give a bicep pose with your right arm bent at the elbow
3. Now place your left hand over your right wrist while contracting your biceps as hard as possible and maintaining your hardest contraction for at least 10 seconds.
4. Repeat on the other side in the exact manner.

For The Chest

Isometric Chest Sqeeze:

1. Place the palms of your hands together out in front of you.
2. Push them together hard till you feel the tension in your chest.
3. If you push hard enough you will start to shake a little, hold for five seconds or more. Vary the position you hold your hands in front of you to target the chest from different angles.

For The Abdominals

Isometric Plank:

The plank engages a lot of muscles; in addition to strengthening your abs, you’ll also condition your back. This is one of the best core exercises that exists.

1. Start out by lying flat on the floor
2. Slowly raise the body so you are resting on your toes and forearms.
3. Keep the back flat and the abdominal muscles taut.
4. Hold the position for 10-30 seconds.
5. Repeat the exercise 2 – 3 times.

Isometric Drawing-In Your Core:

1. Sit upright on the edge of your chair, grasping the arm rests or the edges of the seat pad.
2. You can also stand with your hands on your hips, feet shoulder-width apart.
3. Next, pull your stomach up and in as far as possible - -think of pulling your belly button toward your spine.
4. Hold that position for the count of 10, then release.
5. Repeat the 5 – 8 times.

For The Shoulders

Isometric Shoulder Raises:

1. Stand with the feet shoulder-width apart and the knees slightly bent.
2. Grasp a dumbbell in each hand and raise the weight out towards your side until it is at shoulder length and your arm is parallel to the ground.
3. Hold the weight in this position for 10-30 seconds.

For The Thighs (quadriceps)

Isometric Squats:

1. Stand with your feet shoulder-width apart and your back firmly against a wall.
2. Slowly slide down the wall until your thighs are parallel to the floor.
3. If necessary, moe your feet away from the wall to ensure your knees to not extend past your toes.
4. Hold the position for 10-30 seconds
5. Repeat 2-3 times.

Isometric Chair Leg Extensions:

1. Press your tailbone firmly against the back of the chair. If the chair is adjustable, move the height so your thighs are parallel to the ground.
2. Lightly grasp the armrest or the edges of the chair keeping your back straight and looking straight ahead, slowly extend your right leg with your foot flexed toward your shin.
3. At the top of the movement, your leg should be fully extended, but don’t forcefully lock out your knee.
4. Slowly return to the start position.
5. Repeat 10 repetitions, then repeat with your left leg.

For The Calfs

Isometric Calf Raises:

1. Stand next to a wall on one foot and touch the wall lightly for balance, if necessary, but do not allow yourself to rest against the wall.
2. Rise up onto your toes.
3. Hold the position for 10-30 seconds.
4. Switch feet and repeat the exercise for the other calf.
5. Repeat the exercise on both calves 2-3 times

For The Biceps, Triceps, Chest And Shoulders

Isometric Wall Push Offs:

1. Stand about three feet from a wall, and place your hands flush against the wall, about shoulder width apart.
2. Slowly lower your body toward the wall by flexing your elbows.
3. When your elbows are aligned with your torso, push back up.
4. Do 10 repetitions.

Isometric Stretches:

Cross Arm: For upper back

1. Sit upright and bring your right arm across your upper body about shoulder level.
2. Your elbow should be slightly flexed. With your left hand, grasp under your right arm just above and gently pull your arm across your chest, toward the left and hold.
3. Don’t shrug your shoulders – keep them relaxed.
4. Repeat with your left arm across your upper body..

Isometric Neck Stretch:

1. Sit or stand with your head upright. Slowly turn your head to the right as far as comfortably possible and hold, then turn slowly to the left and hold.
2. Next, let your head fall gently toward your chest and hold.
3. Avoid tilting your head backward.