Isometric exercise

Isometric exercise presents unique physiological demands. Hettenger and Muller first popularized it in the 1950s, describing it as muscle contraction against an immovable subject.

An isometric exercise can be done by:
*Pushing against an immovable object or
*Holding a weight in a position with the muscles contracted

More specifically, active muscle contraction occurs with an absence of any limb movement or change in muscle length. Isometric muscle actions occur during normal human activity.

Research has shown that isometric exercise can significantly increase the tension of the muscle. Thus, a person can achieve maximum muscle contractions by performing isometric exercises, in contrast to regular isotonic weight training. Significant cardiovascular effects can occur with isometric exercise, including marked elevation of both systolic and diastolic blood pressure.

Other normal cardiovascular response includes increase in heart rate and sympathetic neural activity. There also can be greatly elevated stress to the left ventricular wall.
Isometric exercise

Biceps muscle

Biceps muscle
Biceps refers to two muscle heads that run down the front of the upper arm that are called the biceps brachii. The biceps muscle group is composed of two muscles: the short and long heads of the biceps and the brachialis.

The short head of the biceps arises from the tip of the coracoids process of the scapula and inserts into the radial tuberosity.

The long head of the biceps arises from the supraglenoid tubercle of the scapula and inserts into the radial tuberosity.

The long biceps assists the anterior deltoid and the petotralis muscles (the uppermost fibers) in raising the arm up in front of the body. The short biceps muscle is mostly involved with one of the most important functions of the biceps muscle: supinating the forearm.

Although the primary function of the biceps muscle is to supinate the forearm and flex the elbow, the long head plays an additional role in shoulder stability.

Use a variety of barbell, dumbbell and cable exercise to work various parts of the biceps. The barbell keeps the arm in neutral position throughout the arm flexion movement, while the dumbbells and cables allow arms flexion and supination.
Biceps muscle

Triceps muscles

Muscles can only pull; they cannot push. There are two muscles along the upper arm: the biceps and triceps.

The triceps is attached to the ulna. When the triceps contracts, it gets shorter and fatter. This pulls on its tendon, which pulls the ulna. The lower arm drops.

The main function of the triceps group is to extend the forearm. All three heads are involved, regardless of the position of the hands and shoulders.

The large triceps muscle consists of three heads long, lateral and medial. The long and lateral heads provide most of the surface from so the posterior upper arm and form prominent bulge just distal to the rounded contour of the deltoid.

Although focusing specifically on the triceps muscles is an efficient way to train them, particularly for beginners, the triceps are best put to use in heavy lifts. Developing them can help to perform multipoint exercise with greater loads and intensities, especially those that work the chest and shoulders.

The triceps muscles relay contributed to the effort when a person lifts heavy weights for the upper body.
Triceps muscles

Body weight exercise

Body weight exercise use all or part of body weight for resistance. Push-ups and sit-sups are examples of body weight exercise.

Most weight training exercise isolate only certain muscles, requiring a fairly small portion of body’s total muscle mass, unlike body weight exercise that incorporate many at once.

Sound body weight exercise builds structural balance, a well balance body where the muscles on the front of the body are in proportion with those on the back side. Body weight exercise also use motions that keep the person safe from the many chronic injuries, like joint problems, that come over time with weightlifting and other unnatural exercises which have little functional value in daily lives.

Body weight training teaches a person more than strength building; it teaches the strength building while moving.

The beauty of body weight exercise is that it doesn’t require any equipment to start and the basic moves are the perfect place for beginners, women and endurance athletes who may not have had much strength-training experience.
Body weight exercise

Cycling for your muscles

Riding a bike is great for toning and building the muscles, especially in the lower half of the body –calves, thighs, and the rear end.

The average bicyclist burns at least 400 calories an hour and requires calories just to keep pedaling.

The exercise of cycling supplies blood and nutrients to the muscles, discs and ligaments of the back. But, as with all exercise, it must be performed properly and in moderation.

Flexibility is important for cyclists because flexible muscles and connective tissue facilitates the ability to generate and transmit power to the pedals while maintaining an aerodynamic position on the bike.

Although the muscle of the back may not be directly involved in pedaling, they help stabilize human body on the bike and increase the energy transfer from the hip and leg muscles to the pedals.

Bicycling strengthens the hearts, helps reduce blood pressure, increases lung efficiency and keeps cyclist energy level up all day.

In cycling, as in any other athletic endeavor, the athlete’s body must have a strong, solid base.

To obtain peak performance, all human systems must be operating in concert and as a single coordinated unit.
Cycling for your muscles