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Arm Exercise Isometrics: focuses on four aspects of the arm:
The forearm (the muscles from the wrist to the elbow,
both flexors and extensors)
The biceps (located on the front of the arm)
The triceps (on the back of the arm, also known as the chicken wings)
The deltoids (your shoulder muscles which can be divided into 3
sections: anterior, lateral and posterior; or in English the front,
middle and back).
Each position should ideally be held for 30 seconds at the beginning.
It should be noted that your blood pressure can rise dramatically
when performing these techniques, so if you suffer from
hypertension or a heart condition check with your doctor first.
You can also use Isometrics when weight lifting,
through the contraction of particular muscles during a lift.
The same applies to bodyweight exercises.
Breathing during isometrics is also very important.
You should NEVER hold your breath during Arm Exercise Isometrics
or any other body part for that matter. The best way to breath
is by taking a deep breath prior to an exercise and while tensing the
stomach slowly hissing it out like a flat tyre or a snake.
This will cause extra tension and power, allowing you to push
harder and really get the best results.
Here are 4 of the most effective Arm Exercise Isometrics:
Armchair Forearms:
Sit on a kitchen chair.
Grab each side of the chair with your hands
Keeping your arms straight, bend your wrists, as you try
to pull the chair upwards.
As you do so, concentrate on making your forearms
as tight and hard as possible.
After a few seconds you should feel your fingers and forearms
getting very tired and even shaking all over this is the individual
muscle fibres exhausting themselves as they work really hard.
Hold this Position for 30 seconds.
Slowly release this is important, after intense contraction
your body needs time to unwind.
For more info, download Arms Isometrics, a free ebook.
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