Postures are what make isometrics work. There are different postures you can use from beginners on up. This article will deal with postures you should use in the first two weeks.
Main stand. Stretch your arms to your sides, make fists then turn your palms facing up. Strongly tense the bicep muscles. Bend your arms and slowly pull your fists to your shoulders. After you have touched your shoulders, turn your fists with the palms facing sideways and slowly unbend your arms like you are pushing something away. This will strengthen the triceps. Inhale through your nose while you bend your arms and exhale through our mouth when you unbend.
With your feet at shoulder width, lift your arms up and make a fist. Tightly tense your arm and back muscles. While doing this stretch bring your arms to the sides. Bring your arms together in front of you and tense the chest muscles tightly. Breathe in while inhaling and out while exhaling.
Lie on your back with your hands behind your head. While keeping your top half motionless, lift and lower your legs rapidly. Keep tension on your abdominal and leg muscles only. Your legs should be at about a 50 degree angle and don’t touch the floor with the downward move. Your breathing should be normal.
While holding on to a chair back, put your heels together and toes apart. Look ahead of you and keep your back straight. Slowly sit down and maintain tension in your legs and buttocks until you are touching your heels. Slowly stand with a lot of tension in your quadriceps. Inhale while sitting and exhale while standing.
With feet apart stretch your arms to the side and make fists. Turn your fists to face up. While looking straight ahead move your chest forward. Tense the muscles in your arms. Lift the arms like you are lifting a load. Inhale and tense your broadest back muscles while you lower your arms. Then exhale.
Postures for Isometrics