Isometric exercises are very interesting and incredibly effective method of training of force. The essence of training is that muscles tense up, but remain at the same fixed, i.e. not stretched. Instead of lifting weights, have to overcome the resistance, to overcome which, in principle, impossible. The good thing about isometric training is that they do not require a large investment of time - the maximum it will take 5-10 minutes. However, positive changes - primarily the increase of power is achieved as a result of isometric exercises, to last longer than with long-term exercises of dynamic character.
The basic principles of the execution of isometric exercises are the following:
─ to perform each exercise with a maximum voltage,
─ make an effort when you take a breath, exhale, and do not hold your breath during exercise, breathe rhythmically, 6 seconds inhale, 6 seconds exhale, without pauses or delays of breathing,
─ every effort should last no longer than 6 seconds
─ between efforts pause about 10 - 30 seconds
─ try to stretch the muscles and increase the power gradually, relieving the burden too smoothly
─ resistance to your efforts, should be so large that it ruled out the possibility of any movement,
─ static exercises are most effective to do 5 times a week leaving 2 days for rest
─ static exercises should not be much - no more than 6,
─ each exercise is best to do as well as usual exercise: 5 sets of 5-8 times, i.e. for 1 approach is 5 - 8 six-second efforts with pauses for 10 - 30 seconds between them, then it should be a brief 30 second rest, after rest, there is a second cycle (approach) of 5 - 8 efforts,and so forth,
─ the first month is enough to do only 2 static exercises, and then each month you need to add 1 exercise and gradually bring them up to 6 exercises.
Fulfilling these recommendations, You will be able to achieve unique performance in a very simple way. Success!
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