Do you want a slim and toned body? Then, I have great news for you. I am going to tell you about an isometric exercise that can help to build strength without moving a muscle.
Isometric training is a fancy way to categorize exercise that recruits muscles and exert tension without lengthening or shortening the muscles. Isometric exercise is to contract your muscle without changing the position of the joint, the muscles typically move. The isometric exercise helps to increase overall strength, prevent injury and decrease high blood pressure. Isometric is done in only one position without movement, they will improve your strength in only one particular position. Besides, isometric exercise is done the only static position, then they won’t improve speed or athletic performance.
Here Are Isometric Exercise And Their Benefits
1. Plank Isometric Exercise
The plank exercise is a great way to stretch out the lower half of your body. For this exercise, start with a push-up position, with your keep palms and toes planted on the ground, back straight, arms straight, and body straight. Hold this position maximum 10 to 15 minutes, and slowly get back to starting position.. Repeat this exercise 5 times to complete 1 set.
2. Forearm Plank
The forearm plank exercise is good for stretching the arches to feet as well as your calves, shoulders, and hamstrings. Start this exercise, plank position with your body straight and abs tight. After that Bend, your arms, lower your body, try to full concentrating the weight on your forearms. Hold this position for at least 12 seconds, and try to increase the holding time gradually. Now gently get back to the starting position and repeat. Keep it in mind, don’t point your elbows outward, and try to place them close to your body.
3. Side Plank
The side plank exercise is amazing ways to tone your shoulders, obliques, and legs to from heel to tip. This exercise also helps to strengthen the deep muscles of your low back. For this exercise, start with the plank position with all the muscles tensed. After that shift your weight gently to your right side and try to balance with one hand. Then extend your left hand straight in the air, and put your left foot over the right one. After that hold this position for 10 seconds, and repeat on the other side. Then slowly get back to the starting position and repeat this.
4. Push-up Isometric Exercise
For this exercise, start with a normal push-up position and balance the body on the knees and palms. After that gradually raise the body upwards, and hold it for 1 second before coming down. This exercise is very easy, but it might be challenging to hold the position when the weight of the entire body falls. Keep it in mind, don’t stress too much right in the beginning.
5. Low Plank Isometric Exercise
The isometric low plank exercise is a way to get toned arms, a flat tummy, and well-shaped shoulders. This exercise is a combination of the plank and push-up. For this exercise, Firstly bend your elbows, keep your hand up, and straight your chin. After that gradually push your upper body up because you straighten your elbows and support your body weight with your arms, palms, and shoulders. Then hold this position for 5 seconds.
6. Hanging Isometric Exercise
Hanging exercise can help to improve grip strength, correct your posture, and decompresses your spine which decreases your risk of a back injury. For this exercise, Hold the pull-up bar or any other bar type surface with your hand and hang. After that hang there for 10 to 15 seconds and then come down.
Go ahead and try these isometric exercises for health benefits. If you like this post, I’d be very grateful if you’d help it spread by emailing it to friends or sharing it on Twitter or Facebook. Thank You!