Isometric exercise carries several advantages over some other resistance exercise options. It requires no equipment, which means you can do it anywhere and there is less risk of injuring yourself while working out. It is based on resisting your own body strength, so you can do it regardless of the kind of shape you are in. It is also low-impact, so even beginners can take on these techniques with little worry.
Triceps Press
The triceps press engages the muscles in your outer, upper arm and to a lesser extent those of your shoulders and forearms. Place your hands palms together in front of your sternum. Exhale deeply as you press your palms together as hard as you can. Inhale as you continue to press. Hold the position for two to five breath cycles, then release.
Biceps Press
Clasp your hands together in any grip that feels comfortable, so long as you are not interlacing your fingers. Hold your clasped hands in front of your sternum. Inhale deeply as you pull with your arms as if trying to pry your hands apart. Maintain both the pull and your grip as you exhale and inhale for two to five breath cycles before releasing your grip and relaxing. This exercise works the muscles of your inner, upper arms and often engages your shoulders and even your upper back. Oregon-based fitness coach Ben Cohn advises that this exercise works well when you alternate it with the triceps press.
Over the Top
Press your palms together as if doing the triceps press. As you near the end of your first exhalation, extend your arms to bring your palms up above your head, still maintaining the press between them. You'll feel the load from the exercise move from your triceps to your shoulders. Inhale as you point your fingers backward and down, then bring your hands behind your head. Exhale as you return your hands above your head, then inhale as you bring them in front of your chest. Two to four passes backward and forward is usually enough for this exercise.
Stomach Crunch
Bodybuilding legend Arnold Schwarzenegger writes about this workout in his "New Modern Encyclopedia of Bodybuilding." Sit upright in a chair, preferably one with arms on which you can rest your hands. Inhale deeply as you tighten all the muscles in your stomach. Once they are completely clenched, bring those muscles inward, as if trying to touch them to the front of your spine. Hold for a five count, then slowly release. It is best to breathe throughout this exercise, although many beginners find it difficult to do so while tensing muscles so close to the diaphragm.
References
- "The New Modern Encyclopedia of Bodybuilding"; Arnold Schwarzenegger et al; 1999
- "Cane Masters Exercise System"; Cane Masters; 2000
- "Healthwise Handbook"; Kaiser Permanente; 2009
- Ben Cohn; Fitness Coach; Hillsboro, Oregon
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