The muscle is tensed in contraction or extension for between seven and ten seconds.Ĭaution, while the recommendation for most rapid results is to tense the muscle to 75% of its maximum capacity, you have no way of measuring this, and, at first, you are at greater risk of injury, so, as you start, just tense until you feel resistance and gradually you will begin to sense the “sweet spot”. These are exercises done where one muscle group, for example the biceps (front of upper arm… curls the arm), pulls or pushes against either another muscle group, for example the triceps (back of upper arm… extends the arm), or, an immoveable object. Since you might not be familiar with isometric exercises, just a quick run down. First of all, let me tell you that I am 70 years old and have been doing this basic exercise program, along with some other activities for several years.
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