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During a recent trip to the gym, we discovered the beauty of isometric exercises. For those of you who aren't familiar with the word “isometric,” let us explain. Isometric exercises are achieved through static positions where the muscle length does not change and neither does the joint angle. (This is different from isotonic exercises which promote range of motion.)
Dr. Edward Laskowski, of the Mayo Clinic, explains that isometric exercises are not best for building muscle but rather maintaining muscle strength. These kinds of exercises are designed to improve strength in one particular position. For our purposes, that's okay. But for best results, we recommend mixing it up by creating a workout plan that includes a combination of isometric and isotonic (range of motion) exercises. Whether you want to say good riddance to stubborn pudge, firm up the f esh, or simply strengthen your upper body so lugging groceries no longer leaves you reaching for the Ben-Gay, look no further.
Incorporate these routines into your workouts and, sure enough, in seven weeks, you will see the results. Bring on the tank tops.
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Number One: BOSU Ball Push-Ups
There are two versions to choose from. Either begin on your toes or, for less advanced gym goers, rest on your knees while keeping ankles close together. Now position your upper body so that your back remains fl at and you support yourself with one hand on the floor and the other resting firmly in the center of the BOSU Ball (blue side up). Your arms should form a “T” with your torso. As you push down, your arms will straighten. Now switch which hand is resting on the ball and the floor. Go down for another push-up. This is round one. (The closer you keep the hands, the more tricep muscle you will engage. The wider the hands, the more your chest will engage.)
REPS: Repeat 10 times. For the second round, do 5 to 10 times, depending on fitness level. Do these 2 days a week.
CHALLENGE: After two weeks, increase reps by 2 so you will be doing 12 times first round and 7 to 12 times for the second round. After four weeks, increase by the same amount again. After 5, see if you can add a third repetition. Continue to challenge yourself as necessary.
TARGET AREAS: Chest, core, triceps
Number Two: Bicep 21s
Select 5-, 10-, or 20-pound dumbbells according to your fitness level. Stand with your feet shoulder-width apart. (a) While keeping a straight back, bend your arms and create a 90-degree angle with your elbows. Your inner forearm should be facing the ceiling and your palms are up with a dumbbell in each hand. Pull the weights towards your chest while keeping your elbow close to your sides. After slightly tapping your chest/ shoulders, lower your arms to your starting position (90 degree elbow bend). Complete this motion seven times; (b) Without resting, transition from the 90-degree bend to lowering your arms to your hips and curling back up to the starting position. Do this motion seven times; (c) Lower your arms all the way and curl up to tap your chest/shoulders and then slowly lower back to hips. Repeat seven times.
REPS: a-c represents 1 round. Do the series twice. Repeat 2 to 3 times a week.
CHALLENGE: After two weeks, increase the weight by 5 pounds. After four weeks, up the weight an additional 5 pounds. After six weeks, maintain Week 4’s weight and add another round of a-c.
TARGET AREAS: bicepsr
Number Three: Bench or Chair Dips
Using a bench or chair, position yourself as if you were to sit down but let your bottom hang over and have your hands support you from behind. Place your palms on the edge of the bench and have your fingers hang over. Extend your legs out straight resting your weight on your heels. Keep your feet close together. Now, bend at the elbow and lower your body. (Modification: Keep knees bent.) REPS: Repeat 15 times. Do twice for two days a week.
CHALLENGE: After two weeks, increase by 3 to 5 times, depending on your level of strength. Continue to increase by 3 to 5 times every two weeks.
TARGET AREAS: triceps
Number Four: Lateral Shoulder Raise
Using the same weight from your Bicep 21s, stand straight with feet hip-width apart. Start with your arms at your sides, slight elbow bend and your dumbbells in front of your hips. Raise your arms to shoulder height creating a “T” shape with your body. Slowly lower your arms back to the starting position and immediately rise again for a total of 15 reps.
REPS: Do twice. Repeat two to three times a week.
CHALLENGE: After two weeks, increase the weight by 5 pounds. After four weeks, up the weight an additional 5 pounds. After six weeks, maintain Week 4’s weight and add another round of A-C.
TARGET AREAS: shouldersr
