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How to Develop Lean Muscles Through Bodybuilding: Isometric Exercises

By Edited Nov 14, 2016 0 0

Widespread health awareness has encouraged the popularity of innumerable diets, gyms and martial arts schools today. However, there are those who do not have the time, money or inclination to spend on gyms, personal instructors and martial arts training etc, but would like to enjoy good health. Isometric exercises are perfect for such people.

This form of exercise requires you to exert your weight against an immoveable object or life heavy weights to strengthen and tone up your muscles. Therefore, pushing against a wall would count as a useful form of isometric exercise.

What are isometric exercises?

Isometric exercises came about twenty years ago. They are based on the theory that exercising with weights through a wide rage of motion, at an angle of twenty degrees, strengthens muscles. Isometric exercises are very simple and easy to execute as they take into account your immediate surroundings and utilize the same.

For instance, simple arm stretches with the help of a door frame don't sound particularly daunting, do they? Similarly, you can tighten and flex the abdominal muscles while watching TV or even sitting on the couch.

In addition to this, isometric training answers our prayers for a hassle- free spot reduction bodybuilding technique. As it targets certain specific muscle groups, it helps you to tone up those problem areas and create lean muscle mass without exercising for hours in the gym. Since lean muscles take more energy to exist than fat, every workout of this sort helps you to burn a lot of fat as well. You can also try a few cardio exercises a few times a week to maximize the results of isometric training.

Examples of isometric exercise program for lean muscles:

Isometric exercise for your calf.

  • Stand next to a wall, not against it, on one foot.
  • Rise up onto your toes.
  • Stay in this position for 10-30 seconds.
  • Switch feet and repeat.
  • Repeat the exercise on both calves 2-3 times.

Isometric exercise for your quadriceps.

  • Stand against a wall. place your feet shoulder-width apart.
  • Slide yourself down the wall until your thighs are parallel to the floor.
  • Stay in this position for 10-30 seconds.
  • Repeat the exercise 2-3 times.

Isometric exercise for abdomen.

  • Lye flat, face down, on the floor.
  • Raise the body so you are resting on your toes and forearms.
  • Keep your back flat and your abdominal muscles taut. (Remember to hold yourmuscles, during the exercise, to where you want them to be after the exercise.)
  • Stay in this position for 10-30 seconds.
  • Repeat 2-3 times.

Isometric exercise for abdomen.

  • Lye flat, face down, on the floor.
  • Raise the body so you are resting on your toes and forearms.
  • Keep your back flat and your abdominal muscles taut. (Remember to hold your muscles, during the exercise, to where you want them to be after the exercise.)
  • Stay in this position for 10-30 seconds.
  • Repeat 2-3 times.

Isometric training drawback

The only drawback is that isometric training increases your blood pressure. So if you happen to have a weak heart, you could rupture a blood vessel unless you are careful. Before beginning any kind of exercise, it is advisable that you get medical opinion and maintain moderation in your routine. You can intensify it later as you grow accustomed to the pace and the energy required.

Due to the media hype and peer pressure we place our faith in methods of exercises, that build lean muscles, which require a lot of time, expense and complicated machines etc. Though such methods are productive and useful, they are not the only solution. Forms like the isometric exercises are easy to practice, don't require any complicated/hi-tech machinery or added expense and can even be incorporated in your daily routine easily.

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