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Post by liketobemad on May 5, 2020 9:29:44 GMT
Hi all
I remember to have visited the angelfire website somewhere in 2006- then there used to be lot of sketched about free body exercises - without weights. I followed them for few days and thereafter forgotten.
As I am now nearing 40s, I wanted to have a regular exercise as part of life.
I am here finding lots of resources and it is difficult to pull out.
I request to please share basic isometrics workout for maintaining healthy body if not bulky muscles!!! A sort of circuit training taking time around 15 minutes!!!
regards
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Post by liketobemad on May 12, 2020 8:54:53 GMT
I am looking for something like this - \
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Post by Deuce Gunner on May 15, 2020 23:20:36 GMT
Do a search for Kiveloff exercise.
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brothersteve
Caneguru
He ain't heavy, he's my brother
Posts: 2,258
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Post by brothersteve on Aug 3, 2020 22:41:23 GMT
A quick routine for 4-6 days a week would be Mike Marvel Dynaflex, Mateysek Muscle Flexing or BodyTone workouts (about 4 minutes)....they are all basically the same. You should also include some stretching (About 2 minutes) and compound calisthenics like free squats, pushups and leg raises or situps (about 3 minutes) AND do some cardio like the Harvard step test, burpees or a quick walk (about 6 minutes). Gets the blood flowing and maintains muscles/strength well.
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moxohol
Caneguru
Biohacker
Uri, vinciri, verberari, ferroque necari.
Posts: 3,341 
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Post by moxohol on Aug 15, 2020 23:18:58 GMT
Hi all I remember to have visited the angelfire website somewhere in 2006- then there used to be lot of sketched about free body exercises - without weights. I followed them for few days and thereafter forgotten. As I am now nearing 40s, I wanted to have a regular exercise as part of life. I am here finding lots of resources and it is difficult to pull out. I request to please share basic isometrics workout for maintaining healthy body if not bulky muscles!!! A sort of circuit training taking time around 15 minutes!!! regards Perform isometric exercises that mimic the basic compound lifts: 1) squats 2) bench 3) shoulder press 4) deadlifts Stick to the stretched position for all isometric exercises as tensed elongated muscles are the most beneficial. It actually increases IGF-1. It's called "loaded stretching" It's recommended to do a set of calisthenics immediately after an isometric set that mimics it. It will develop power & flexibility. Isometrics alone will make your joints stiff. A rep of a 5s to 10s negative after an iso set is great. Hold time & intensity: 30s @half effort. This is your warm up. 20s @hard as u dare. Hypertrophy range 5 to 10s @hard as u can. Strength range or... U can do 10s pulses on & off @moderate intensity. Like a good painless stretch. 3 to 6 pulses is enough. Equipment: Towel - stretching, hanging, lifting. Great for grip strength. Cane - angled holds & core training. Same function as towel Tow Strap or Forearm Forklift - useful for legs, deadlifting, lateral raises Doorway - shoulders, legs, obliques, adductors. -Glute bridge holds or reverse planks of any kind are a good deadlift substitute. Polish off with a set of frog pumps. -Isometric step ups on a chair with a bedsheet or tow strap placed under your lead foot & the ends anchored over the shoulders is a good squat alternative. -A pole with a draped towel over it held perpendicular & resting on top of the buttocks nicely mimics chest dips. |
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