|Isometrics, Work Out to Perfection|
|Your Measure of Success|
|by Tom Bonanti|
let crowded gyms and crazy schedules drive you batty this Winter
Party. You can still get pumped and primed and it only takes a few
short minutes a day. This week, Markís List Magazine and Trainer Tom
are your guides to a routine that you can do in your hotel room or
on the beach. Itís called isometrics and itís a sure fire way to get
those muscles pumped in as little time as it takes you to slither
into or out of your Speedo!
Isometric exercise is defined as muscles working against a
static resistance (a wall, a tree, or even another muscle group),
expending energy but not moving. Muscle strength and power increase
as muscles contract. The great thing about isometrics is that itís
resistance training without weights. All you need is that great body
of yours because opposing muscle groups do the work.
Perform each exercise slowly and intently. Build tension
gradually and do only 3 reps of each exercise at a time.
Isometrics can give you a great ass without doing a single lunge. Simply stand with hands behind head, and clench your butt cheeks together as tightly as possible. Hold for a few seconds, then slowly release tension.
You can do these bi and tri exercises anywhere, even in line waiting for a cocktail! First, pump those biceps. Stand with the left arm bent at 90 degree angle, hand fisted, and the right hand grasping the left wrist. As the left arm pushes up, the right hand pushed down. Hold for a few seconds, then slowly release tension and switch arm positions to work the right bicep.
To work triceps, stand with the left arm bent, hand fisted. Grasp the left wrist with the right hand and push up as the left arm presses down. Hold for a few seconds, then slowly release tension as you swap arm positions to work the right triceps.
For boulder shoulders, stand by an immovable object like a wall or a tree. Step forward and lean on the surface with arms straight. Push against surface with your hands keeping your arms straight for a few seconds then slowly release tension.
Pump your pectorals by standing with palms against each other in front of the chest, elbows out. Press palms together with equal force. Hold for a few seconds then slowly release tension.
Combine these isometrics with push-ups, crunches, lunges and chin-ups and youíll have a mighty pump in no time! Leave the crowded sweaty gyms to the muscle-heads. Youíve got more important things to do this Winter PartyÖlike being fabulous!