Volume muscles and strong muscles - not always one and too. Sometimes the strong sinewy athlete is capable to lift weight much bigger, than the athlete surprising with magnificent muscles. If you don't want to increase muscle bulk, try to adopt the system of isometric exercises. Unlike the pliometrika or dynamic trainings, these exercises increase physical power and endurance, without causing significant growth in muscle fibers.
It is required to you
- - Army leather belt;
- - steel chains of various length;
- - steady support;
- - Swedish wall;
- - big nail or metal rod.
Instruction
1. Pick up the army belt and try to break off it. Pull to the right, to the left, having wound the ends of the belt on fists, stretch in both parties. Make every effort. In the point of the maximum muscle tension be late for 10 seconds, for beginning no more than 5 seconds. Do three approaches on each hand. you breathe exactly.
2. Pick up the steel chain and get it for the head. You hold hands bent and try to break off the chain. Increasing length of the working piece of the chain, change load of muscles.
3. Get up before the wall and hands try to remove it. You hold hands at the level of the breast, put legs shoulder width apart. Push the wall within 5-10 seconds, making maximum effort. Make 3 approaches.
4. Make the exhalation and wrap up the breast in the army belt, densely tighten it and fix. Straining muscles of the breast and the back, try to break off the belt within 5-10 seconds. Make three approaches, having a rest between them on 1 minute.
5. Get up legs on the middle of the steel chain. Pick up the ends at the level of the waist. Try to raise arms ups to shoulders and to stretch the chain. Then take longer chain that hands were at the level of shoulders, and raise hands to the head up.
6. The previous exercise can be replaced with attempt to lift the Swedish wall from steel pipes. Such constructions often establish on school sports grounds. Get up facing the Swedish wall, hands from below pick up the horizontal bar at the level of hips and try to lift it, putting force maximum. The main thing that the Swedish wall was absolutely very heavy.
7. Get up facing the Swedish wall or the horizontal bar, undertake the right hand the vertical stance. Place legs on step width, left before right. Pull the stance to yourself, straining muscles. Make three approaches for 6-10 seconds, then replace the hand.
8. Favourite exercise of young ladies – press tension also belongs to isometric exercises. On the breath strain muscles of the press and be late for 5-10 seconds. You breathe quietly.
9. Pick up the steel nail of the big size and try to bend it barehanded. The nail can be replaced with any rod from the tempered steel.