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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, September 16, 2016

5 Benefits of Isometric Exercise

The practice of Isometric Exercise is over thousand years old. The word is derived from two Greek phrases “Iso” (meaning same) and metric (meaning distance). Thus, the length of the muscle does not change in Isometric Exercise, nor does the contraction strength does not change, but the joint angles do.

Isometric exercise involves muscular contraction against resistance without movement. Isometric exercise is essentially a type of exercise that should be done in static positions, i.e. the contractions of muscles should be done without any movement in the angle of joint instead of being dynamic through a range of motions. It is an exercise which is radically different from weight training.

Although isometric exercises have a plethora of advantages, certain precautions are to be noted. Especially, people having high blood pressure, must avoid in this type of exercise because it may increase blood pressure. There are many things you can gain from isometric exercises. Some of the gains are discussed below:

1. Increases Strength

Isometric exercise helps in increasing strength. It comes with a strength or power. It provides the ability to target a specific muscle or a specific muscle group in each workout. In these exercises, a lot of pressure is exerted on the muscle being worked out. Thus, a lot of protein deposits in the respective muscle and the muscle become very strong.

2. Improves Physique

One of the chief purpose, people engage in isometric exercises is to improve their physique. Such exercises give unique eloquent looking shape to muscles. By working on right muscles or muscle groups, you can give a distinct shape to your body. Commercial models, cine actors, sports personalities and others give special importance to isometric exercises for improving their looks. Thus, isometric exercises can be utilized as a good method for body or muscle building.

3. Improves Fitness

Isometric exercise helps keep the body fit and fine by burning extra calories and excreting the unwanted substances and toxins deposited in the body. Engaging in isometric exercises regularly will make you healthy.

4. Increases Efficiency

As these exercises put a lot of stress on muscles over a short time, Isometric Exercises increases the stamina and efficiency of the body. Increased efficiency helps improve the quality of life as it reduces both pressure and shortens time of any activity done.

5. Improves Health

Good health is essential for smooth functioning of day to day activities. A balance of physical and mental activities is a key to good health. In today’s world, where most jobs do not require much physical activity, people can easily become obese and develop obesity related complications due to lack of physical activities. Thus, engaging in isometric exercises briefly every day helps the body to maintain balance.  Particularly, people who do not engage in physical activity are prone to cardiovascular ailments.

Isometric exercises can reduce such risks, preventing problems like cardiac arrest.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.