Whenever you walk into a weight room you see people swinging heavy weights as fast as they can regardless of form or control. This is not the way you want to workout. It is said a lot, but it still holds true; form is more important then the weight you are lifting. Muscles develop based on tension. The more time you keep your muscle under tension, the more work it does. An awesome way to maximize this is isometric training. Simply put, you want to put your muscles at the point in which they are contracting most and hold. Generally, the halfway point in any motion is the point in which your muscle is under the most tension. Here is a simple workout for the gym or at home. This is designed to build muscle endurance and burn fat. Hold each exercise for 30 seconds.
1. Isometric Squats or Wall Sits
Stand with your back against a sturdy wall. Have your feet slightly outside hip width. Slide down the wall until your thighs are parallel to the floor. Hold and sweat.
Assume a push up position. Hands just outside your chest, shoulders relaxed and elbows tucked in. Lower your chest until your elbows are parallel to the floor. Hold and swear.
3. Isometric Side Lateral Raises
Using a dumbbell that your could normally lift 12-15 times lift your arms straight out to your sides until they are parallel to the floor. You can also use resistance bands or grocery bags with canned goods inside. Hold and curse my name.
4. Isometric Bicep Curls
Standing tall with your feet spread slightly, curl your arms with your palms up until they are parallel to the floor. Curse learning this workout.
5. Isometric Crunch
Lay on your back, knees bent and feet flat on the floor. Place your hands palm down on your thighs. As you crunch, slide your hands up your thighs until they reach your knees. Hold.
Aim for 3 sets. Once you can make through 3 sets of 30 seconds, add 10 seconds.
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