When you are moving a body part through an exercise, there are two ranges of motion taking place. The eccentric phase is when a muscle is being lengthened, which can be seen in the lowering portion of a bench press. The concentric phase is when a muscle is being shortened, which can be seen during the lifting portion of a bench press. When a muscle is not getting shortened or lengthened, it is called "isometric." This type of exercise is often referred to as "static action," and it can be used to work all the major muscle groups.
Step 1
Perform wall squats. Stand with your back against a wall and your feet shoulder-width apart. Lower your body until your knees and hips are bent 90 degrees and your thighs are parallel (or almost parallel) to the floor. Hold for 20 to 30 seconds and rest. Do 5 to 6 reps.
Step 2
Strengthen your core with plank bridges. Lie on your stomach with your knees, toes and forearms on the ground. Push your hips up in the air until your back is straight. Relax your neck and let your head drop. Engage your core and hold for 20 to 30 seconds. Release, and repeat for 5 to 6 reps.
Step 3
Build up your chest by squeezing a stability ball. Stand behind the ball with your feet shoulder-width apart. Pick it up with your wrists right at the apex and extend your arms straight in front of your body. Squeeze the ball as hard as you can for 20 to 30 seconds and release. Do 5 to 6 reps.
Step 4
Hold dumbbells in your hands to work your shoulders. Stand with your feet shoulder-width apart and dumbbells in your hands with your palms facing in. Lift the dumbbells up laterally until your arms are parallel to the ground. Hold for 20 to 30 seconds and release. Do 5 to 6 reps.
Step 5
Work your triceps with a towel. Wrap the towel around the back of your neck and let the ends drape down in front of your chest. Stand with your feet shoulder-width apart and grab the ends of the towel. Pull down until you feel the contraction on your triceps and hold for 20 to 30 seconds. Do 5 to 6 reps.
Step 6
Use your upper body resistance to work your biceps. Make a fist with your right hand and bend your right elbow until your forearm is parallel to the ground. Turn your palm up and place your left hand on your right wrist. Push down with your left hand as your simultaneously pull up with your right arm. Feel the contraction in your bicep and hold for 20 to 30 seconds. Release and repeat with your other arm. Do 5 to 6 reps on each side.
Things You'll Need
- Stability ball
- Towel
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