Isometric exercise outside the hall

A pleasant distinguishing feature of this group of exercises is the fact that the presence of visits to the gym does not affect the ability to practice. In order to keep muscles in shape and work on their strength, isometric exercises can be performed in any convenient place (in transport, on pairs at the institute, etc.).

Isometric exercises in transport

The minimum need for movement, in this case, once again plays into the hands of an athlete. When performing isometric exercises in a public place, you can swing different muscle groups without attracting any attention to yourself.

So, for example, being in a subway car or minibus taxi, you can perform a number of simple and effective exercises. The only caveat – the starting position will always be: standing, holding the rail.

Exercise 1

Grab the handrail from above. Push the top rail with both hands up. At the same time involved triceps, deltoids, chest.

Exercise 2

The same grip on top, but you need to pull the rail down. They work quite durige groups: the latissimus dorsi and biceps.

Exercise 3

Grab handrail top. Try to stretch the rail with the help of triceps tension and the widest back muscles.

Exercise 4

Grip on top, shoulder width. Try to pull the handrail towards the center of the grip. Work chest, biceps, deltoids.

Exercise 5

Grip handrail bottom. Try to pull the rail down. The load is the same as in exercise 2, but at the same time the load on the biceps increases and the load on the back muscles is added to it.

Isometric exercises on couples

In addition to these, there are several other effective exercises in another public place and in a different starting position. We are talking about lectures at the institute and sitting.

Exercise 1

Grasp the seat underneath with both hands and try to lift it up. At the same time, trapezoids and biceps tighten.

Exercise 2

Take both the seat under him, as in the first exercise, but now try to push it down. In case the body involuntarily rises above the seat, you need to get your legs under the chair. Work triceps, chest, deltoids.

Exercise 3

Put your hands under the table and try to raise it. Intended mainly for biceps.

Exercise 4

Starting position: hands are on the sides of the knees. Straining the muscles of the arms try to bring the knees together, but also straining the legs, do not allow it. Work the muscles of the chest, arms, and leg muscles.

Exercise 5

The palms of the hands are on the knees. Try to shrug your knees to the sides, but at the same time, straining your legs, do not allow this. Involved in the process: leading muscles of the legs, latissimus, trapezium, triceps, posterior deltoid bundles.

In other words, an isometric type of exercise allows you to train a variety of muscle groups at any time convenient for an athlete. The main thing – do not be distracted by them when driving or making the transition of the carriageway.