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Isometric exercises — exercises for busy people
The proposed posture it is advisable to place twice a day, morning and evening. In total the whole complex is only 20 minutes. Each pose is taken at 5 — 6 seconds and repeated 9 times.
In the first two weeks you need only take the first five positions, then every week add one position.
Sixty five million eight hundred forty four thousand nine hundred fifty seven
1. Main stand. Raise your arms out to the sides and squeeze fingers into a fist, palms turn up. Heavily straining the biceps (biceps), bend your arms at the elbows. Flexing arms, imitate the pull of the big weight. Touching hands, shoulders, turn your fists with palms in hand and begin to straighten the arms as if you push to the side more weight. In this case, the strain needs the triceps brachii (triceps), biceps should be relaxed. Cranking, take a breath, straightening — exhale. Breath in through your nose, exhale through the mouth.
2. Feet shoulder width apart. Raise your hands forward and squeeze fingers into a fist. Strongly straining muscles of the arms and back, arms out to sides, then start to bring them in front of him, straining mainly the pectoral muscles, as if something was squeezing in front of him. When breeding hands breathe, while keeping out. Try to not participating in the exercise, the muscles were relaxed.
3. Lie on your back, hands behind his head. Maintaining stillness of the body, alternately quickly and with a voltage raise and lower the legs. Raise the legs should be approximately to an angle of 50 degrees. During exercise the heels do not touch floor. Breath evenly. Need to strain the abdominal muscles and leg muscles.
4. Put your hands on the back of a chair that connect the heels together, toes apart, straighten your back, look ahead. Slowly, with tension sit back to touch the buttocks and heels. Then start — the straighten your legs with the stress of the quadriceps muscles of the thigh as if you are lifting on his shoulders a big weight. Squatting, do exhale when lifting — breath.
5. Place legs apart. Arms out to sides, fingers squeeze into a fist, palms up. Look straight ahead, chest out. Straining muscles, lift straight arms up as if you raise weight. Then take a breath and start with a voltage of the widest back muscles to lower hands down — exhale.
6. Do push-UPS in push-up position on the floor holding in suspense the whole body. Keep the torso and legs were a straight line. As fitness exercise for the fingers. Flexing arms, breathe and touch the chest floor, while straightening your arms — exhale.
7. Main stand. Lift straight arms out to the sides, squeeze the fingers in a fist, palm down. Voltage start alternately raise and lower the brush. Breathing arbitrary.
8. Lie on your back on the floor. Hands cross on his chest. Leaving stationary lower torso and legs, the strong tension of the abdominal muscles, begin to lift the head and chest as if you are climbing with a load, lying on your chest. When lifting do exhale when lowering — breath.
9. Place your feet apart, polusognuv their knees. Raise your left arm forward, right along the trunk. Voltage chest and wide back muscles lower your left hand down, right hand with the tension of the deltoid muscle lift forward. In the next lesson, raise your arms out to your sides and then forward again. Breath evenly.
10. Put your hands on the back of a chair heel put together, make the back a bit stooped. With the muscle tension and straighten the back while raise the foot as high as possible up resting on the heel. During the exercise will greatly strain the muscles of the thigh and lower leg. When lifting the feet breathe, while lowering — an exhalation.
11. Stand with your feet apart. Alternately bend and unbend hands in the elbow joints, keeping non — flexing the elbows. When bent hands, palms facing up, and with extension to the trunk. When bending the hands all the attention and tension should focus on the biceps, and in extension, on the triceps. Breath evenly.
12. Stand with your feet apart. Lift the tension arms up and connect them in a "lock". Make a right turn and tensing the abdominal muscles, tilt the torso down. Then do the exercise to the left. During tilt draw breath, raising his hands up — breath.
13. Starting position same as in exercise 10. Badly straining calf muscles, rise on socks, and then fall on all foot. During exercise your knees do not bend. Lifting on socks, breathe, and falling out.
14. Stand with your feet apart and slightly bend their knees. Tensing the abdominal muscles, tilt the body forward, simultaneously bend your elbows and tighten your biceps. Then with the tension of the triceps start to straighten hands in elbow joints as far back as possible, simulating the moving back of weight. Straighten your body and lower the hands down. During torso do exhaling and straightening himself out — breath.
15. Main stand. Raise your right hand up, left bend shoulder. Voltage alternately change the position of the hands. Raising his arm, tense your triceps, and dropping the hand to the shoulder, bend the biceps and the latissimus dorsi. Breath evenly.
Review: Gradually the static exercises will become a habit, it can be done in the service, while waiting, etc. having Mastered and learned it, you can stop here, but you can go further.
Comment: this can stop. One or two times a day, fully or partially repeating these exercises You can keep yourself in good shape and good physical shape. All proposed next exercise is completely optional and is only useful for improving the circulation of energy in the body. Against the background of such circulation, for example, the same isometric poses can give the effect of additional significant muscle-building, especially with athletic build. published
P. S. And remember, just changing your mind — together we change the world! ©
Source: www.b17.ru/article/vtoroy_etap_izo_pozu/
In the first two weeks you need only take the first five positions, then every week add one position.
Sixty five million eight hundred forty four thousand nine hundred fifty seven
1. Main stand. Raise your arms out to the sides and squeeze fingers into a fist, palms turn up. Heavily straining the biceps (biceps), bend your arms at the elbows. Flexing arms, imitate the pull of the big weight. Touching hands, shoulders, turn your fists with palms in hand and begin to straighten the arms as if you push to the side more weight. In this case, the strain needs the triceps brachii (triceps), biceps should be relaxed. Cranking, take a breath, straightening — exhale. Breath in through your nose, exhale through the mouth.
2. Feet shoulder width apart. Raise your hands forward and squeeze fingers into a fist. Strongly straining muscles of the arms and back, arms out to sides, then start to bring them in front of him, straining mainly the pectoral muscles, as if something was squeezing in front of him. When breeding hands breathe, while keeping out. Try to not participating in the exercise, the muscles were relaxed.
3. Lie on your back, hands behind his head. Maintaining stillness of the body, alternately quickly and with a voltage raise and lower the legs. Raise the legs should be approximately to an angle of 50 degrees. During exercise the heels do not touch floor. Breath evenly. Need to strain the abdominal muscles and leg muscles.
4. Put your hands on the back of a chair that connect the heels together, toes apart, straighten your back, look ahead. Slowly, with tension sit back to touch the buttocks and heels. Then start — the straighten your legs with the stress of the quadriceps muscles of the thigh as if you are lifting on his shoulders a big weight. Squatting, do exhale when lifting — breath.
5. Place legs apart. Arms out to sides, fingers squeeze into a fist, palms up. Look straight ahead, chest out. Straining muscles, lift straight arms up as if you raise weight. Then take a breath and start with a voltage of the widest back muscles to lower hands down — exhale.
6. Do push-UPS in push-up position on the floor holding in suspense the whole body. Keep the torso and legs were a straight line. As fitness exercise for the fingers. Flexing arms, breathe and touch the chest floor, while straightening your arms — exhale.
7. Main stand. Lift straight arms out to the sides, squeeze the fingers in a fist, palm down. Voltage start alternately raise and lower the brush. Breathing arbitrary.
8. Lie on your back on the floor. Hands cross on his chest. Leaving stationary lower torso and legs, the strong tension of the abdominal muscles, begin to lift the head and chest as if you are climbing with a load, lying on your chest. When lifting do exhale when lowering — breath.
9. Place your feet apart, polusognuv their knees. Raise your left arm forward, right along the trunk. Voltage chest and wide back muscles lower your left hand down, right hand with the tension of the deltoid muscle lift forward. In the next lesson, raise your arms out to your sides and then forward again. Breath evenly.
10. Put your hands on the back of a chair heel put together, make the back a bit stooped. With the muscle tension and straighten the back while raise the foot as high as possible up resting on the heel. During the exercise will greatly strain the muscles of the thigh and lower leg. When lifting the feet breathe, while lowering — an exhalation.
11. Stand with your feet apart. Alternately bend and unbend hands in the elbow joints, keeping non — flexing the elbows. When bent hands, palms facing up, and with extension to the trunk. When bending the hands all the attention and tension should focus on the biceps, and in extension, on the triceps. Breath evenly.
12. Stand with your feet apart. Lift the tension arms up and connect them in a "lock". Make a right turn and tensing the abdominal muscles, tilt the torso down. Then do the exercise to the left. During tilt draw breath, raising his hands up — breath.
13. Starting position same as in exercise 10. Badly straining calf muscles, rise on socks, and then fall on all foot. During exercise your knees do not bend. Lifting on socks, breathe, and falling out.
14. Stand with your feet apart and slightly bend their knees. Tensing the abdominal muscles, tilt the body forward, simultaneously bend your elbows and tighten your biceps. Then with the tension of the triceps start to straighten hands in elbow joints as far back as possible, simulating the moving back of weight. Straighten your body and lower the hands down. During torso do exhaling and straightening himself out — breath.
15. Main stand. Raise your right hand up, left bend shoulder. Voltage alternately change the position of the hands. Raising his arm, tense your triceps, and dropping the hand to the shoulder, bend the biceps and the latissimus dorsi. Breath evenly.
Review: Gradually the static exercises will become a habit, it can be done in the service, while waiting, etc. having Mastered and learned it, you can stop here, but you can go further.
Comment: this can stop. One or two times a day, fully or partially repeating these exercises You can keep yourself in good shape and good physical shape. All proposed next exercise is completely optional and is only useful for improving the circulation of energy in the body. Against the background of such circulation, for example, the same isometric poses can give the effect of additional significant muscle-building, especially with athletic build. published
P. S. And remember, just changing your mind — together we change the world! ©
Source: www.b17.ru/article/vtoroy_etap_izo_pozu/
