8/10/2023 0 Comments Free isometric workout programs![]() Isometric pull-ups: One of the best ways to increase your ability to do pull-ups is to train them isometrically.Alternatively, perform a wall squat holding a weight or with bodyweight only. Isometric squat: Using a barbell or dumbbells, perform a squat, hold the bottom position (or a sticking point you have) for 2 to 3 seconds.Pause and hold the bar 2 to 4 inches above your chest and hold for 2 to 3 seconds. Isometric bench press: Perform a regular bench press, but with much lighter weight.You will only be able to do this for 30 seconds or so. ![]() ![]() While the standard plank is a decent isometric hold that can build core endurance, to build strength, try the RKC plank (or active plank) where you pull your toes and elbows toward each other, crunching your ribs toward your pelvis and squeezing while you hold the plank. Planks: Planks are a classic core exercise. ![]()
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