First, let me tell you that I am 70 years old and have already done this basic exercise program, as well as other activities for several years.
Since you may not be familiar with isometric sports, you only need to run fast.
These are exercises in a muscle group, such as the biceps [front of the upper arm... curly arm], pulling or pushing another muscle group, such as the triceps [upper arm... Stretch the arm]], or, an immovable object.
The muscles are tightened for 7 to 10 seconds while contracting or stretching.
I always count myself to 10.
Be careful, although the advice for most quick results is to tighten the muscles to 75% of their maximum capacity, but you can't measure this, and at the beginning you are at a higher risk of injury, so when you start, nervous, Until you feel resisted, you will begin to feel the "sweet spot". In addition, the support muscles may not be as strong as the main muscles of exercise, and you don't want to stop because of your small muscle injury.
There is a sense of tension when you hold your breath under extreme effort.
This is another small rule of thumb for me. If I have to stop breathing for a certain isometric exercise, I will work too hard and risk the injury...not just the muscles, but the heart.
Our goal is to help you gain and stay in shape, not to make you a professional athlete. Isometric practice should never be your only practice. At least you should walk or do other forms of aerobic exercise. It is also a good idea to do some exercises that actually need exercise because the isometric exercise contract does not move specific muscles throughout the range.
By the way, this is why I do the same muscle exercises in different locations.
At the end of the exercise, I will give you some tips to improve your results, including isometric exercise itself, and add some aerobic exercise during the process.
work out
A sturdy chair that has no weapons. The kitchen table style will do. Set it in place.
Now, walk for a minute or two in the house, "let the blood flow."
Once your body adapts to isometric training, you will want to practice one by one, but first, don't push it, and always rest as much as possible between exercises. This should help you become unhealthy... won't make you an Olympic athlete... or a heart attack.
Slowly lower your seat in the chair...but...
Just before you are actually imprisoned and still in the skier's position, stop and hold the position to count 10 slowly.
In order to save time and typing, from now on, I will not say "slow count 10", I just want to say to keep this position.
Try to sit back in the chair as much as possible, you will want to swing back and forth.
ARMS, CHEST, BACK
These exercises will be conducted in three groups, allowing individual muscles to rest between exercises. At the same time, this allows you to get a small amount of aerobic results from isometric exercises, which is hard to do.
The first set:
Weapon Practice 1:
Holding an arm so that it is by your side and forming a 90 degree angle at the elbow is almost a classic "look at my muscles." Put the palms together, pull down with your other hand, and hold the other hand. Backhand position and repeat.
Chest Exercise 1:
Put the fist of one hand in the other palm of your chest. Push them away from each other and press and hold.
Back Exercise 1:
Keep your hands in front of you, grab your hands, pull and hold.
For Set 2, repeat the isometric exercise with your hands at the lower end of the waist or waist.
For Set 3, repeat your hands at high levels.
Don't worry about the form. You are doing this for you, you don't seem to matter. In addition, as you become stronger, more familiar with the exercises, and their feelings, you will begin to realize that you can focus your contract where you want.
Core plus
I use the word "plus" because although the next exercise is concentrated in the core or middle of the body, you will do something for the rest. We will not do multiple positions for these.
Core Exercise 1:
Place your hands on your lap, use your abdominal muscles as much as possible, press and hold.
Core Exercise 2:
Place your right hand on the outside of one knee and pull it on the other side as if you were trying to turn in that direction. Try using your core muscles, just use your arm as if it were a "stick". maintain. Then repeat the other way.
Add exercises 1 and 2:
At this point, in order to make a small break in my core practice, I put my hands between my legs, hands on the inside of the knees, press forward, and then hold.
When finished, place your hands on the outside of your knees and press inward.
Core Exercise 3:
Place one hand on the opposite knee [right hand on the left knee or left hand on the right knee]. Use your core [abdominal] muscles, press and hold. Reverse and do it with the other hand and knee.
neck
Neck Exercise 1:
Place your hand in front of your forehead. Push forward with your neck and resist with your hand.
Neck Exercise 2:
Put your hand behind your head. Pull back with your neck muscles and hold it with your hand.
Last exercise
Start to stand up, but when you clean the chair, stop and keep that count down to 10.
Stand up, let go of the chair and hang out for a few minutes in the house.
prompt
Although at first you might just want to do the same length exercises and let the rest go, if you want to get more aerobic effects and at the same time make the exercises more effective, add a little action to each exercise, just before "holding" .
For example, in arm exercises, I alternately curl and stretch my arms about three to four times before I put them in the "hold" position. In chest movements, I will get in and out of my arms before actually exercising. I tried to make every step as if I was moving in place and moving on three or four times.
I mentioned sitting in a chair. This way you can swing back and forth before your abdominal workout. For the neck, I moved my chin to my chest and lifted it up, or looked up at the ceiling and raised my head.
how often?
Since I can put a lot of energy into my "hold" every time, I only do it four times a week, two days, one day off, two days off and two days off. However, you may have to play, especially at the beginning.
One thing to pay special attention to is pain. Although any form of exercise may be a little sore, especially a new exercise, if you really feel pain, you are working hard. In fact, I recommend that your stress be quite light in the first few weeks and gradually increase until you encounter real resistance.
Don't worry, you are doing this little isometric exercise program. This plan may take only about 10 minutes, but it will start to provide results soon. Now, you may not lose a lot of weight, or increase your strength, but you should notice more energy, and your clothes will loosen in a few weeks.
Orignal From: Old people's simple sitting posture isometric exercise
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