The Isometric Exercises No Motion Activity

Isometric exercise is an exercise without movement because muscles pit against an immovable object. It is a result of studies performed by two German physiologists in 1950’s, Dr. T. Hettinger and Dr. E Mulle. The exercise is an effective for the development and maintenance of muscular strength. There is no special equipment needed and it is performable anytime of the day. Furthermore, isometric exercise is not a tiring activity.

Though movements are not involved in this type of exercise, the performer must attempt to make a maximum contraction each time that he performs an isometric exercise. Contraction should last for ten seconds by slowly counting from one to ten. The minimum workouts are at least three times a week. To insure a better development of strength in all parts of the body, you should engage in various isometric exercises.

The use of a jumping rope might be of help to develop tension in certain muscles of the body. For the muscles of the neck, stand with fingers interlaced on the forehead. Exert a strong forward push with your head against your hands. Sit erect with your fingers interlaced. Exert a strong backward push with the head while resisting with the hands. Place your left hand on the left side of your head. Push your head with your left hand while your head and neck resist the force.

For the muscles of the arms, sit or stand erect. Flex your arms in front and place your right hand over your left hand, palms facing close to each other in a firm handclasp. Push your right hand down while your left hand resists. Repeat the exercise as you change positions. For the muscles of the arms and chest, stand erect. Bend your arms forward at chest level. Grip the fingers of your right by your left hand, with palms of the right hand facing outward and palms of the left hand facing inward. Pull hard and hold but do not release your grip.

For the muscles of the upper back, stand with your feet apart and hands at the sides of the body. Hold the end of the rope with each hand and step on the rope. Keep your hands straight as you raise your shoulders high. For the muscle of the lower back and hips, stand on a rope and flex slightly your body forward. Bend your knees so that your thighs are parallel to the floor. With arms straight, extended downward, grasp each end of the rope, and attempt to rise up to straighten your trunk and knees.

For the muscle of the hips and thighs, stand with arms raised sideward. Raise your left leg forward and with your trunk straight, slowly go down with your right leg supporting the body to form a 90degrees angle. Stay in this position for a few seconds. Reverse your leg. For the muscles of the leg, place your hands over your head. Stand on your right foot in a doorway, keeping your arms straight and raising the left foot off the floor. Now raise your right heels, extend your feet at the ankle joint, and push over the doorframe with your hands