SomnStAacSSARLULULLL LLL ENERGIZING ISomeTRIcS TOTAL soDY WoRHOUT In only 6 minutes 6 caw© 2002 by Sal V. Denaro. ll rights reserved. [No part of this publication may be reproduced, stored in a retrieval system, or transmitted, many form orby any means, lecironic, mectanical, photccopying, recording, or otherwise, ‘without the writen prior permission of the autho. ‘National Library of Canada algun in Pubiation citing mst Sal ¥- Deo spn rssionsieo hems exe 2 Physic Gnas Ti Rammi2pas 200 rT sms. “TRAFORD “TWichonk oe phd o-dmundncnperton with Trafford Pubihing fer al pc big sre sd omg Inert ti ‘demand poling ilies protons ei kes muti re ‘aime sowing sn rye cba eae Site 238 Goverment St Vt, B.C. VET P4,CANADA Plow baton Take 1-S6520-444 (Conde & US) Fe MoMiails Ema! leiden Tated Coops 12010. wed comced02.09 fd LULL Introduction Isometric exercises are a scientifically proven method for developing muscle size and sirength in addition to increasing ‘overall energy levels. The technique used for isometric contractions 's basically o tense a muscle group using @ maximum effort for 10 seconds. Each muscle tension exercise or "motionless" contraction 's designed to target various sections ofthe anatomy 50 that al major groups are strenghened and energized, ‘The main principle at work during an isometric exercise is that ‘oxygen in te muscles is exhausted during the contraction whichis. then replenished a a greater rat efter the muscles are at rest. This, ‘oxygen reaction tothe tension rebulds the musces at an accelerated rate and increases thet size, tone and overall strenath, [Another benefit of tensing the muscles is that they receive renewed “musele- energy which enances te over wol beng fhe Recent studies have shown thatthe percent of muscle mass is ect related to the managing and burning of fat. By increasing ‘ur percent of muscle mass we can lower ft buldup and restore ‘ne body to a more vigorous and shapely condition. Both men and ‘women can practice the Isometric described In his booklet, which ‘il rejuvenate and strengthen the entre bodyIsometric Exercises (and Good Health) Each isometric described in the folowing pages is performed ‘sng a body part as a counterforce for the muscle tension pose. ‘A maximum effort should be maintained for each exercise, lasting for 10 seconds (you can mentaly count or use @ watch to be the ‘exerises). A the end of each exercise rest fr another 1010 15. ‘seconds before going on to the next contraction Inhale betore leach pose and breath normaly from the abdomen while perform ing the contraction (inhaling and exhaling from the abdomen isa ‘more ecient and healthy way to breath). There are a total of 12 'ometvc poses described which shauld be performed together ‘everyday. The complete workout will take under 5 minutes and ‘can be done at any time ofthe day that is convenient. After a few ‘weeks of practice positive results willbe noticed in musculature and overall boay conditioning. | recommenc taking measurements of biceps, chest, ete before starting te program and periodic measurements (perhaps every 2 wooks) to chart progress and record changes in muscle size. ‘As anole if any physical aliments known about which could impede proper performance of tho program (euch a8 a heart condition), ploate consul a physician for approval botoro stating the exercite region In conjunction with the Isometric exercise routine, some nutiional and dietary enhancements wil also prove beneficial the overall success ofthe program. Tho addition ofa comprehensive mult ‘vitamin and mineral supplement to the diet and the reduction of processed wit four products (while increasing fresh produce) ‘wil assist with regulating the weight and improving nutiional status. WAV 9999993 LALLA \ Nores- Exercise Routines NECK DEVELOPMENT This isometric wil strengthen all the front, side and back neck muscles, NECK CONTRACTION ‘Clasp the hands together and place them behind the head (fin- 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 saconds, Soe Fig. 1‘ABM DEVELOPMENT “The following isometric will strengthen all major muscle groups ‘of the arms, ie, biceps, triceps, forearms, wnsts Biceps Contractions \while in a standing postion, clasp the hands together (right hhand on top), arms bent at 90 degree angle. Attempt to bend the left arm uawards 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 withthe left arm. Maintain this tension for ten seconds. Soe Fig3 AUULLLLL ALLL SSS999999999Biceps/Forearm/Wrist Contraction Ina standing position, bend both arms so that the forearms press against ine bicaps. Wh palms facing the shoulders, clench the fists and tense the wrists and forearms while pressing ‘he forearms and biceps together with a maximum effort. ter 5 ‘seconds start to lower the fists (while maintaining the arm tan- sion) With the arms lowered and extended (after approximately 7 seconds) raise the arms straight out from the sides and maintain ‘the tension til the count of 10. See Fig. 4, 5,6 10 ee - ee - e - - - - - = - - - - - 3 red &‘Teiceps Contractions ‘a standing position, clasp the hands together withthe fi ‘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 tothe celing while resisting with ‘the left arm for 10 seconds. S00 Fig. 7 “To develop the triceps ofthe left arm, place the left hand over the right and with elbows bent raise the arms above the head. [Attempt to raise the loft hand upwards while resisting the force ‘with the right rm, Hold the offort for 10 seconds. ‘See Fig. 8 sin AULALALALALLLi(CHEST DEVELOPMENT ‘The following isometries wil build and strengthen the upper and lower poctoral muscles. ‘Chest contractions wile standing, place the hande together in front ofthe chest “The palms and fingers should be touching with the fingers point- ing up. The arms should be bent with the elbows straight (point- ing towards the walls). Pross the palms togothor to create a ‘maximurn tension in the chest muscles which should be main tained for 10 seconds. See Fig. 9 rile sil in a standing positon (legs should be about a foot par), place the hands on the hips with four fingers towards the front and the thumb facing the back. Press the hands towards the hips creating @ maximum tension in the chest muscles. Hold {this effort for 10 seconds. See Fig. 10‘SHOULDER-UPPER BACK DEVELOPMENT. This isometric will strengthen the upper back muscles while ton- Ing the shoulder muses, ‘Shoulder (Upper Back Contraction While standing, raise the arms straight out tothe sides with arms land hands outstretched and palms facing the floor. Force arms back and simultanocusly upwards which wil create tension in the shoulders and back muscles. Maintain this tension for 10 sec- nas. See Fig. 11‘ABDOMINAL - LOWER BACK DEVELOPMENT “Ths jsometric will ighten and strengthen the abdominal muscles ard strengthen the lower back area. ‘Abdominal / Lower Back Contraction ‘ile siting on a chair, fet flat on the floor about a foot apart {legs at a 90 degree angle), place the hands on the thighs wth fingers outstretched and the ips touching the knee-caps. With back straigh, 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 “Tis isometric will build stronger thighs, calves and ankles. Leg Contractions Wile siting on a chair, raise the legs so that they are parallel to te floor (you can hold the sides ofthe chair for balance and Feverage). Place the right leg over the loft at tho anklos and press ‘downward withthe Fight ankle while resisting the downward force ‘wih the lft lag. The left lg should be bent slighty and the right [ankle should be pressed downward while forcing the right foot Slighty back as you press down, Maintain this tonsion for 10 sec- ord. See Fig. 13, “To develop the thigh muscles ofthe right leg (along with the cclves and ankles of the left eg) place the left eg ever the right lt the ankies. Press downward with the lef eg and force the left {oot back as you press down. Resist this downward pressure with right teg (make sure to bend the right lag sight}. Hol! this ten: sion for 10 seconds. ‘See Fig. 14[Link] Each exercise practiced as desorbed will rato a toncion that wil be fet during cach isometric. You'l notice that the muscles may leven quiver a bit during the contraction, sitive sign which indicates that a Jeomatric exerieas aro one ofthe fastest (and easiest) methods to Jmpcove physical strength and increase muscla mass, The overa benefits wil be an enhancement of musculature coupled with reticaable augmentation of energy levels. With consistent practice of the various exercises, changes to the qualy of life will be achieved.