Isometric exercises work your muscles to maintain strength and provide conditioning. By working your leg and core muscles, speed can effectively be increased. Isometric exercises do not require movement, only the contraction of your major muscle groups. Isometrics mimic a pushing or pulling action while keeping joints stationary, according to MayoClinic.com.
Leg Extensions
Isometric leg extensions work your calves and upper thighs by using a pushing force to tone your legs. Stand by your bed or couch with your back to the piece of furniture. Raise your right leg, bend at the knee and rest your foot on the bed or couch. Keep your upper thigh straight as you position yourself with your lower leg at a 90-degree angle. Press your right leg into the cushioning without moving your knee and hold for 20 to 30 seconds as you inhale. Exhale and slowly release your leg hold. Repeat the process on your right leg for 10 repetitions and alternate to your left leg.
Isometric Dips
The isometric dip works your legs and arms simultaneously. Place two sturdy chairs together with plenty of room for you to sit between them. With the seats of your chairs facing each other, place your palms flat on the seats. Keep your feet shoulder-width apart and your shoulders back. Slowly lower your body by bending at the elbows, with your legs straight out in front of you. Lower your body two to three inches from the floor and press your legs out in front of you. Hold this position for 20 to 30 seconds and release your legs, repeating the process for 10 to 15 repetitions.
Plank Bridge
The plank bridge simulates the up motion of a regular pushup. Lie on the floor face down. Bring your elbows up under your chest at a 90-degree angle, resting your upper body on your elbows. Straighten your legs behind you. Slowly lift yourself onto your toes, allowing your elbows to take most of the weight. Lift your lower half until you are even with the floor. Hold for 20 to 30 seconds and release. Repeat the exercise two to three more times, inhaling as you lift and exhaling as you release.
Wall Sit
The wall sit is an isometric exercise utilizing all of the muscle groups of your legs needed for energy expenditure to increase speed. With your back to a clear wall, lower your body until your thighs are even with the floor. Lift your arms straight in front of you, parallel with your thighs and hold for 10 to 20 seconds. As you exhale, release your arms, and repeat the process for 5 to 10 repetitions, tightening your leg muscles as you raise your arms. You also can add small ankle or hand weights for additional resistance.
Member Comments