it is becoming more common lead an active life where physical exercise has a prominent placeThat is why now that we have started training it is convenient to do it properly, working different parts of our body and strengthening our muscles.
It is always recommended to alternate aerobic training, such as running or cycling, with strength exercises, such as isometrics.
These exercises activate the muscle while maintaining a specific posture for a few seconds. With them we gain muscle strength, avoid the appearance of injuries and improve our posture and performance.
–
Most of these exercises do not require additional material, so you can do them anytime, anywhere, they are quick and easy to do and do not need specific machines or equipment that you only find in the gym.
Iron with forearm support
This exercise is ideal for work the core completely and the arms, but also the legs and the glutes. To do this you will have to lie on your stomach, to avoid hurting yourself you can do it on a mat.
We elevate our body supporting us on the forearms and the tips of the feet, which should be slightly separated. Your hip has to form a straight line with the body, avoid lowering or raising it. In this pose you must hold for about 30 seconds, rest and repeat five more times.
Isometric squats
To work the lower body, squats are always a great option, in this case they will be isometric. You can do them with the help of a wall, supporting your back and flexing your knees like you’re sitting in a chair.
Your legs should be at a 90º angle and remain slightly open, with your feet parallel and pointing forward. With these squats you will be working your back and thighs.
If you want to enhance the gluteal and abdominal area and less the back, you can do the exercise without leaning on the wall, maintaining the posture as if you were freezing in the middle of a squat. To help you keep your balance, raise your arms parallel to the ground.
Striding
As in the rest of the isometric exercises, with strides you also have to adopt a specific posture and hold it for a few seconds. In this case, standing up, bring one leg forward and bend the knee to a 90º angle. The knee should not be forward of the foot.
The back leg will also be flexed, preventing the knee from touching the ground. Hold this pose for about 20 seconds and repeat afterwards putting your other leg forward. Do three sets of 15 repetitions.
Hip lift
Strengthens glutes, abdominals and hamstrings with these isometric hip lifts. To do this, you will only have to lie on your back on the mat, with your legs bent and your arms extended on both sides of the body.
Raise your hip to form a line with your body, stabilizing yourself with the palms of your hands to avoid losing your balance. Stay in this pose for 10 seconds. Perform three sets of five repetitions.
Heel lift
To work the twins we will only have to lift your heels off the ground and stand upright in that pose for about 20 or 30 seconds.
To enhance the external twin, bring the toes together. To make the work affect the inner calf more, do it by bringing the heels together and letting your feet point sideways.
If you find it difficult to hold the indicated time in the marked posture, start with less time and gradually increase, You will see how thanks to training your resistance and strength is greater.
– .
