This action might not be possible to undo. Are you sure you want to continue?
L. In 5 -eO Cl'-t' anL'-t' CJ oFt '1-'1
-E n-E AG-I 21 nGISOm-ET.AICS
-R TOT-RL WOFl+-!0 UT 5 r1l1.nUTES -SOOLf" 1 no nLLf" -R D-RLf"1
U.JAITT-En SA-I_. v_ CJ-EnA-RO,
© 2002 by Sal V. Denaro. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherw ise, without the written prior permission of the author.
Isometric exercises are a scientifically proven method for developing muscle size and strength in addition to increasing overall energy levels. The technique used for isometric contractions is basically to tense a muscle group using a maximum effort for 10 seconds. Each muscle tension exercise or "motionless" contraction is designed to target various sections of the anatomy so that all major groups are strengthened and energized. The main principle at work during an isometricexercise is oxygen in the muscles is exhausted during the contraction then replenished at a greater rate after the muscles areal oxygen reaction to the tension rebuilds the muscles at an accelerated rate and increases their size, tone and overall Another benefit of tensing the muscles is that they receive "muscle-energy" which enhances the overall well being of individual. that which is rest. This strength. renewed the
National Library of Canada Cataloguing in Publication
Denaro. Snl 1950Energizing isometrics / Sal V. Denaro. ISBN 1-55369:636-0 I. Isometric exercise. 2. Physical fitness. L Title. RA78J.2.D452002 6[3.7'1 C2002-902665-2
This book was published on-demand in cooperation with Trafford Publishing. On-demand publishing is a unique process and service of making a book available for retail sale 10 the public taking advantage of on-demand manufacturing and Internet marketing, On-demand publishing includes promotions, retail sales. manufacturing, order fulfilment, accounting and collecting royalties on behalf of the author. Suite 6E, 2333 Government si, Victori.a, Be. V8T 4P4, CANADA Phone 250-383-6864 Toll-free 1-888-232-4444 (Canada & US) Fax 250-383-6804 E-mail firstname.lastname@example.org Website www.rrafford.com TRAFFORD J>UBU$HING rs A DIVlSlQN OF TRAFRlRD HOWlNGS l..TD.
Trafford Catalogue #02-0449 10 9 8 7 wwwtraffor1:1.com/robots/02·0449.hlml
Recent studies have shown that the percent of muscle mass is directly related to the managing and burning affat. By increasing our percent of muscle mass we can lower fat buildup and restore the body to a more vigorous and shapely condition. Both men and women can practice the isometrics described in this booklet, which will rejuvenate and strengthen the entire body.
Isometric Exercises (and Good Health)
Each isometric described in the following pages is performed using a body part as a counter-force for the muscle tension pose. A maximum effort should be maintained for each exercise, lasting for 10 seconds (you can mentally count or use a watch to time the exercises). At the end of each exercise rest for another 10 to 15 seconds before going on to the next contraction-Inhale before each pose and breath normally from the abdomen while performing the contraction (inhaling and exhaling from the abdomen is a more efficient and healthy way to breath). There are a total of 12 isometric poses described which should be performed together everyday. The complete workout will take under 5 minutes and can be done at any time of the day that is convenient. After a few weeks of practice positive results will be noticed in muscutature and overall body conditioning. 1 recommend taking measurements of biceps, chest, etc. before starting the program and periodic measurements (perhaps every 2 weeks) to chart progress and record changes in muscle size. As a note, if any physical ailment is known about which could impede proper performance of the program (such as a heart condition), please consult a physician for approval before starting the exercise regimen. In conjunction with the isometric exercise routine, some nutritional and dietary enhancements will also prove beneficial to the overall success of the program. The addition of a comprehensive multivitamin and mineral supplement to the diet and the reduction of processed white flour products (while increasing fresh produce) will assist with regulating the weight and improving nutritional status.
NECK DEVELOPMENT This isometric will strengthen all the front, side and back neck muscles, NECK CONTRACTION Clasp the hands together and place them behind the head (fingcrs should be intertwined with palms against the head). Push forward with the hands while resisting with the head and neck. Maintain the tension in the neck for 10 seconds. See Fig. 1
ARM DEVELOPMENT The following isometric will strengthen all major muscle groups of the arms, i.e, biceps, triceps, forearms, wrists.
While in a standing position, clasp the hands together (right hand on top), arms bent at a 90 degree angle. Attempt to bend the left arm upwards while pushing down with the right arm, maintaining: a maximum effort for 10 seconds. See Fig. 2 To develop the right bicep, place the left hand over the right and attempt to bend the right arm upwards while resisting with the left arm. Maintain this tension for ten seconds. See Fig.3
Bi cepslF orearmIWrist
In a standing position, bend both anns so that the forearms press against the biceps. With palms facing the shoulders, clench the fists and tense the wrists and forearms while pressing the forearms and biceps together with a maximum effort. After 5 seconds start to lower the fists (while maintaining the arm ten· sion).With the arms lowered and extended (after approximately 7 seconds) raise the arms straight out from the sides and maintain the tension till the count of 10. See Fig. 4, 5,6
Triceps Contractions Whi.le in a standing position, clasp the hands together with the right hand on the top and the arms bent at a 90 degree angle. Raise the arms above the head with the elbows bent and attempt to raise the right hand to the ceiling while resisting with the left arm for 10 seconds. See Fig. 7 To develop the triceps of the left arm, place the left hand over the right and with elbows bent raise the arms above the head. Attempt to raise the left hand upwards while resisting the force with the right arm. Hold the effort for 10 seconds. See Fig. 8
CHEST DEVELOPMENT The following isometrics lower pectoral muscles. will build and strengthen the upper and
While standing, place the hands together in front of the chest. The palms and fingers should be touching with the fingers pointing up. The arms should be bent with the elbows straight (pointing towards the wails). Press the palms together to create a maximum tension in the chest muscles which should be maintained for 10 seconds. See Fig. 9 Whil.e stili in a standing position (legs should be about a foot apart), place the hands on the hips with four fing.ers towards the front and the thumb facing the back. Press the hands towards the hips creating a maximum tension in the chest muscles. Hold this effort for 10 seconds. See Fig. 10
BACK DEVELOPMENT the upper back muscles whi'le ton-
This isometric will strengthen ing the shoulder muscles.
Shoulder tUpper Back Contraction
While standing, raise the arms straight out to the sides with arms and hands outstretched and palms facing the floor, Force arms back and slrnultaneousty upwards which will create tension in the shoulders and back muscles. Maintain this tension for 10 seconds. See Fig, 11
- LOWER BACK DEVELOPMENT the abdominal muscles
This isometric will tighten and strengthen and strengthen the lower back area.
Abdominal I Lower Back Contraction
While sitting on a chair, feet flat on the floor about a foot apart (legs at a 90 degree angle), place the hands on the thighs with fingers outstretched and the tips touching the knee-caps. With back straight, push upper body downward while resisting this movement with the arms. Press downward using the lower body creating tension in the abdominal area and lower back. Hold this tension with a maximum effort for 10 seconds. See Fig. 12 .
LEG DEVELOPMENT Thisisometric will build stronger thighs, calves and ankles. Leg Contractions While sitting on a chair, raise the legs so that they are parallel to the floor (you can 'hold the sides of the chair for balance and leverage). Place the right leg over the left at the ankles and press downward with the right ankle while resisting the downward force with the left leg. The left leg should be bent slightly and the right ankle should be pressed downward while forcing the right foot slightly back as you press down. Maintain this tension for 10 seconds. See Fig. 13 To develop the thigh muscles of the right leg (along with the calves and ankles of the left leg) place the left leg over the right at the ankles. Press downward with the left leg and force the left foot back as you press down. Resist this downward pressure with right leg (make sure to bend the ri,ght leg slighUy). Hold this tension for 10 seconds. See Fig. 14
Each exercise practiced as described will create a tension that will be felt during each isometric. You'll notice that the muscles may even quiver a bit during the contraction. This slight muscle "shake" is a positive sign which indicates that a maximum effort has been achieved and good results should be seen in a relatively short period of time. Isometric exercises are one of the fastest (and easiest) methods to improve physical strength and increase muscle mass. The overall benefits will be an enhancement of musculature coupled with noticeable augmentation of energy levels. With consistent practice of the various exercises, changes to the q~ality of life will be achieved.