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SoCoder -> Blogs Home -> Blogs

 
power mousey
Created : 23 January 2008
 

Isometric Push Ups
I have given up weights almost altogether
for working out and exercise. With the exception
of using light dumb bells for trunk twists and lateral
raises. And for occasionally, to use as a partial
gauge to measure the force I can generate to push,
pull and move objects of a certain size and weight
and over a given distance and time as well.

I will be doing calistenics three times a week.
Along with some walking too. Also I will be doing
Isometrics

here is a link to one interesting and informative site.
www.isometric-training.com/

My routine later on.....and in about another 20 minutes
will consist of back stretch, chest press, bicep bulge
calf raise, reverse dip, and underarm chest press.
I will have a starting iso hold of at least 5 to 7 second count.

Unlike traditional Isometrics, I do at least
1 to 3 reps of the specific movement. Full range
motion. And on the final rep, I do the isometric.
And for a intensity hold and count of at least
5 to 7 seconds.
And thats one thing I disagree with traditional
Isometrics. Rather than getting into the position and
doing the isometric, I gradually get into the position
and then do the isometric. The first few reps(1-3) are
full range motion, for warming up and getting into place and for that mind-body link and for focus too. Then, I do the isometric rep for the particular exercise.

as the topic title is so named as Isometric Push Ups
this is a gruelling exercise. No doubt! Get into a
push up position and at least do one full range motion
push up. On the second one...go down half way and hold
at least for 5 to 7 seconds. Go down and then go back up.
For the more advance do 3 to 5 of these. Even, tense
your chest as tight as you can for the 5 to 7 seconds
count(or even more, 30 seconds will suffice ).

Well, I gotta go and do my Isometrics soon.

 

Comments
Wednesday, 23 January 2008, 14:52
mole
 		Good job on the exercise!

Probably one thing lots more people should be more familiar with...

I do like to work out a bit, but sticking with a routine or regime, I find, can be quite hard. I play basketball and squash once a week, which is good for a start, as both can be (if you put the effort in) very good work outs.

I'm trying to get into a habit of going to the gym with my friend after school.

Fortunately I have not, and have never had, a problem with weight, in fact, I am surprisingly well built considering how little I exercise. Although I suppose playing squash for the last six years must have helped more than I expected.

I think I'll see about starting going to the gym next week with my friend
Wednesday, 23 January 2008, 15:52
power mousey
 		thanks mole.

my workout didn't take very long and was very
intense in a short amount time. Believe It or Not.
In fact, my workout consisted of this:

warm up and stretch out for a few minutes.

Backstretch

3 full range motion reps. Then, I did the isometric
and at a iso hold of 7 seconds.

Chest Press

2 full range motion presses against the wall. Isometic
flex press at 7 seconds.

Bicep bulge

I could've done this standing up but I sat down next
to the computer. Bended my arms up and back a few times.
Then, bend them at the upper top of 45 degees. Bulge them a few times...then bulged and flexed them tight as I can for 5 seconds.

Calf Raises

raised my calves a few times and then raised and held
myself up for 5 seconds.

Reverse Dips

Like a chest dip but reversed, where it works some of the chest but mostly the triceps. My favortie exercise!
Went down and up 3 times. Then on the fourth rep, held it in the middle position for about 7 seconds.

Upper Arm Chest Press

another favorite of mine and a variation of the chest flex too. I push my upper ams and swing them out from myslef. As they are extended fully out, I squeeze and flex my chest. On the last rep, I extend out and barrel chest my pecs and hold for 7 seconds. Then, I finish the extension.

Thats all I did. I'm finished with my routine. I did these exercises and the intensity that goes along with it. It only took me 12 minutes. And that includes the stretching out and warming up part. I rest between the exercises so my body can unwind.
The rest periods are usually 30 to 45 seconds.

This is only a beginners workout. For now, I do this isometric routine twice a week. Yet, I also walk three times a week and also do my calistenics 3 times a week too.

another good thing it helps to condition my mind and body
to perform and do natural body movements such as martial artists and gymnasts and even dancers do.

one more benefit or advantage over weightlifting...its safer and the injury to ligaments,tendons and joints is almost non-existent.
Thursday, 24 January 2008, 15:20
spinal
 		I'm too lazy for exercises. up until recently I used to walk a lot at work, but not anymore, so I'm going to get fat.

But anyway, I congratulate anyone who finds the motivation to get fit. Good going mouse.
Thursday, 31 January 2008, 02:38
power mousey
 		spinal and others,

a good word of advice, and how do I know. True.
As I went thru many times and still am...

"as you get older, the easier it will be to put
on weight and the harder it will be to lose"

Too lazy and/or too busy??
Set aside maybe just 5 to 10 minutes.
How about this? Walk 3 times a week. Nothing long
nor fancy. Start out with a small distance. And gradually increase each time you walk...but just a little each time.

My mom and I used to walk together a lot. 4 times a week.
Our first day, we just walk a couple hundred feet on the street of Gazania Drive. Eventually, we walked down to the Junior High School...which is about almost 2 miles away.
She kept doing the same distance to the school but using different routes and streets. Me, I still increased by going and walking on the track in the high school.
It has been a long time. But now I'm starting over again.

My walking and calistenics/aerobics are even more important and needful than my weightlifting and isometrics too. I would give up both of these just to devote more time and effort into walking and calistenics.
Wednesday, 25 November 2009, 06:20
tictoc28
 		im confused how many sets and reps do you do for the isometrics?
Wednesday, 25 November 2009, 08:30
Jayenkai
 		Sorry, Original Poster's long gone, due to silly behaviour!

I'm sure if you click the link, there's plenty more info on the subject.
Thursday, 26 November 2009, 01:05
Mog
 		Zombie post, i damn thee back to hell!
Monday, 30 November 2009, 06:15
tictoc28
 		click what link?
Monday, 30 November 2009, 08:19
Jayenkai
 		There's a link about 1/3 of the way down the original post.