Isometrics are a different type of workout than classics like weight lifting or cardio. It is a type of exercise for which you use your own body weight to train the muscles.
The main objective of isometric exercises is to maintain tension in the muscles, to train them better and faster. There are many isometric exercises, and they are all effective.
Below we list some very useful isometric exercises , which can be performed without any equipment and without leaving the house. With the right perseverance and willpower, satisfactory results can be achieved in a few weeks.
plank . It is certainly one of the best known exercises. It consists of lying on your stomach, keeping your weight on your forearms and toes, while tightening your abdominal muscles and keeping your back straight. It is recommended to start with 5 repetitions of 20 seconds each, to increase as you improve your physical condition.
Jackknife . This exercise also helps strengthen the abdomen. Lie face up, and bring your palms to the side of your thighs. He lifts his torso slightly without lifting his hips off the ground. Hold this position for 20 seconds, and do 4 repetitions.
Isometric squats . Turn your back to a wall, then bend your knees to 90 degrees and bring your body down. Hold this position for 20 seconds, with your arms extended forward.
Superman . In this exercise, balance is very important. Start in the classic all fours position, then lift one arm forward and the opposite leg back. Hold this position for 10 seconds, then switch sides.