Shake and Bake
Isometrics.
An often overlooked aspect of fitness training.
What are they? Basically, they are any exercise in which the body does not move. You are either applying force to an immovable object or holding a position for time without moving. This style of training is great for getting that shake and bake going. Your muscles get a workout from the inside out.
What do I mean by that? Well, it's hard to explain in words. You just have to feel it.
I'm going to give you a couple basic isometric exercises to try.
The Isolation push-up a.k.a. Iso-push-up: Get into normal push-up position. Back straight, stomach tight, butt inline with your back, neck long. Now lower yourself down until you're about half-way to the floor. Now just hold for time, for as long as you can. The first time you do this you'll be lucky to see 30 seconds.
Now let's do one for the lower body.
The Hercules Chair a.k.a. Wall Chair, Wall squat (I just think Hercules Chair sounds cooler.): Get your back against a solid wall. Feet are about 18-24 inches from the wall depending on your height. Now lower yourself down against the wall like your sitting in a chair. Push back into the wall and hold yourself up. Try to get your knees to 90 degrees and your butt to 90 degrees to the wall. Now hold for time.
Get a handle on these and you'll see what I mean by them working your muscles from the inside out. It's just a different sort of feeling, and a different sort of training.
You can use your imagination and come up with all kinds of isometric exercises. In fact, almost any exercise can be altered just a little to incorporate isometric elements.
So mix some isometrics into your fitness regime. Feel the shake and bake.
An often overlooked aspect of fitness training.
What are they? Basically, they are any exercise in which the body does not move. You are either applying force to an immovable object or holding a position for time without moving. This style of training is great for getting that shake and bake going. Your muscles get a workout from the inside out.
What do I mean by that? Well, it's hard to explain in words. You just have to feel it.
I'm going to give you a couple basic isometric exercises to try.
The Isolation push-up a.k.a. Iso-push-up: Get into normal push-up position. Back straight, stomach tight, butt inline with your back, neck long. Now lower yourself down until you're about half-way to the floor. Now just hold for time, for as long as you can. The first time you do this you'll be lucky to see 30 seconds.
Now let's do one for the lower body.
The Hercules Chair a.k.a. Wall Chair, Wall squat (I just think Hercules Chair sounds cooler.): Get your back against a solid wall. Feet are about 18-24 inches from the wall depending on your height. Now lower yourself down against the wall like your sitting in a chair. Push back into the wall and hold yourself up. Try to get your knees to 90 degrees and your butt to 90 degrees to the wall. Now hold for time.
Get a handle on these and you'll see what I mean by them working your muscles from the inside out. It's just a different sort of feeling, and a different sort of training.
You can use your imagination and come up with all kinds of isometric exercises. In fact, almost any exercise can be altered just a little to incorporate isometric elements.
So mix some isometrics into your fitness regime. Feel the shake and bake.
posted by Ryan at 5:23 AM
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