Bulky muscles and strong muscles are not always the same thing. Sometimes a tough, wiry athlete is able to lift much more weight than an athlete who surprises with luxurious muscles. If you do not want to increase muscle mass, try adopting an isometric exercise system. Unlike plyometrics or dynamic training, these exercises increase physical strength and endurance without causing significant muscle growth.
Necessary
- - Army leather belt;
- - steel chains of various lengths;
- - stable support;
- - wall bars;
- - a large nail or metal rod.
Instructions
Step 1
Take an army belt in your hands and try to break it. Pull to the right, left, twisting the ends of the strap onto your fists, and stretch in both directions. Do your best. At the point of maximum muscle tension, linger for 10 seconds, for beginners no more than 5 seconds. Do three sets for each hand. breathe evenly.
Step 2
Take a steel chain in your hands and put it behind your head. Keep your arms bent and try to break the chain. By increasing the length of the working section of the chain, change the load on the muscles.
Step 3
Stand in front of the wall and try to push it back with your hands. Keep your arms at chest level and place your feet shoulder-width apart. Push the wall for 5-10 seconds using maximum force. Do 3 sets.
Step 4
Exhale and wrap your chest with an army belt, pull it tight and secure. While straining your chest and back muscles, try to break the belt for 5-10 seconds. Do three sets, resting 1 minute in between.
Step 5
Stand with your feet in the middle of the steel chain. Take the ends in your hands at the level of the lower back. Try to bring your arms to your shoulders and stretch the chain. Then take a longer chain so that your arms are at shoulder level and raise your arms up to your head.
Step 6
The previous exercise can be replaced by an attempt to lift the steel pipe wall bars. Such structures are often installed on school playgrounds. Stand facing the Swedish wall, with your hands from below, grab the bar at hip level and try to lift it, applying maximum force. The main thing is that the Swedish wall is absolutely heavy.
Step 7
Stand facing the wall bars or horizontal bar, grab the vertical stand with your right hand. Spread your feet one step wide, left in front of right. Pull the rack towards you, contracting the muscles. Do three sets of 6-10 seconds, then change hands.
Step 8
Isometric exercises include the favorite exercise of young ladies - the tension of the press. While inhaling, tense the abdominal muscles and hold for 5-10 seconds. Breathe calmly.
Step 9
Pick up a large steel nail and try to bend it with your bare hands. The nail can be replaced with any hardened steel rod.
