How to get lean, sexy and strong legs without weights?

I remember a long time ago, my father asked me to help him push one of our cars because the car has a problem with the alternator. Anyways, I help him out and my father got in the car, so he can use the steering wheel and brakes.

So, it has been just me pushing the car! When I started pushing the vehicle, it was so heavy. I was struggling a bit. I thought the car was not set to neutral, but it was. So I figured, it was probably my legs that were weak.

My arms were good, but legs were hurting and felt I ran 2 miles by just pushing the car. I was a bit put off. I thought I did not need to train as much because I believed I was a naturally strong guy. So that was frustrating!!

The Search!!

So, I researched training my body to get stronger. I tried some weight training, but I injured myself multiple times and it set me back from weeks of training.

I tried plyometrics and it helped my cardio a lot, but it didn’t really make me as strong as I wanted. Plus, I didn’t have enough space to train, so it annoyed me often.

I still kept researching and one day I was watching a Bruce Lee movie back in 2012 or 13. So, I was watching his movie called Way of the Dragon and I liked how his physique looked. I was curious about how Bruce Lee trained and I hoped I might find something that I was looking for.

He did some weight training, which put me off. Because I got injuries from it. However, there was a time when Bruce Lee had a back injury due to a weight training routine, which kept him on the sidelines for a bit. After healing up, it stated that he was using a method called isometrics. I didn’t know what that was, so I did an extensive research.

The Process!!

It turns out, it was a method that really interests me. For me, I didn’t want to look big but still be powerful at the same time. Plus, I don’t have space in my house. But, I still did more research about it, because I didn’t understand the methods yet. As kept researching, I tried the methods for myself. Of course, there were trial and errors, but it was a fun process.

After doing isometrics for a while, I tested my strength in some ways. I was able to bend a bar, which I couldn’t do before. And I was able to finally push one of our cars with ease now.

My legs are stronger than it was before. Anyways, enough of the story, I want to show everyone How to get Sexy and strong leg muscles?

Leg lifts!!

You are all probably familiar with leg lifting from doing some weight training. While I was on my computer, I began to stretch my legs and it felt really good. My quadriceps were feeling good and my mood felt great. So, I experimented with ways to strengthen your legs, while sitting down. So, I will share with all of you, one of the leg exercise that I do. Anyways, here we go!!

Materials you will need:

  • Chair

FIrst angle:

  1. Sit on a chair and make sure you are comfortable.
  2. Your feet will be slightly lifted up, probably about 3 inches off the ground. Make sure, you keep it in that place.
  3. Then, put one of your ankle on the bottom of your other ankle.
  4. Next, the bottom ankle will try to lift the ankle on top, while the ankle on top will resist it. So, your legs will not move as you resist each other. You will feel your quad muscles here.
  5. At the same time, as you slowly build contraction on both legs, begin to inhale through your nose and down to your stomach. After breathing in and you build maximum contraction, exhale as you keep up maximum contraction. Once, you release the air, slowly relax your leg muscles as you inhale to finish the workout.
  6. After that, switch legs and repeat the process.

You will feel your quadriceps working and all the muscle fibers activated. The good thing about it, you don’t have to worry about getting injured. That’s probably the last thing that would happen.

Second angle:

It’s essentially the same process, except that your feet will be 6 inches instead of 3 inches.

Breathing will always be the same. Try your best to breath at your own pace.

Third angle:

Just like the first and second angle. However, your feet will be slightly higher than the previous two angles. SO, instead of 6 inches off the floor, your legs will be straight our for about 9 inches to 12 inches from the ground.

Hamstring workout!

I remember, I kept researching online from YouTube, to articles, to forums on how isometrically train your hamstrings. I felt so stupid because I discovered a simple way to train your back legs. And I will show you in a moment!

But sir! Isn’t training the quads enough!??

It’s good that we got to train our quads. However, that’s not enough! Why? There has to be a balance on your legs. If you train your quads more than the other parts of your legs, then injuries can occur. So now, I will show you how to train the back side of your legs. It’s almost similar to the quadriceps exercise, so it’s easy!

Materials you need:

  • Floor, bed, or anywhere you can comfortably lay on your front side.

First angle:

  1. Start by lying on your stomach and your head will rest on your arms.
  2. Then, lift your legs for about 3 inches off the floor.
  3. Put one of your ankle on the bottom of your other ankle.
  4. Begin, letting the bottom leg resist by pushing up, while your top leg is resisting. Therefore, it is staying in one place and you focused on training the hamstrings.
  5. As your legs start to resist each other, slowly inhale as you build contraction. Once, you build to maximum contraction and you fully inhale, exhale slowly as you keep up that contraction. After releasing the air, slowly relax your muscles and inhale to finish the exercise.
  6. Switch legs and start the process once again to equally engage both legs.

Second angle:

The same as the first angle, but your feet will be 6 or 7 inches off the ground. Repeat the same process!

Third angle:

This one too! Instead of 6 inches from the floor, this will be about 90 degrees

Calf raises!

Probably the most common leg exercises out there. Probably the most used as well, since we use it to do many activities from sports, life, etc. But, would it be nice if we can strengthen our calves to do more?

I would love that! SO here is the calf workouts that will be presented here.

Materials you need:

  • Chair
  • Floor

First angle:

Isometrics calves exercises at peak angle

  1. Sit on a chair and be comfortable! Your feet will be on the floor.
  2. Next, lift your heel off the floor for about 6 inches as you keep the balls of your feet on the floor.
  3. Then, put your hands on top of each knee and push them downwards to resist against your legs.
  4. Begin, by pushing your feet up by building contraction.
  5. At the same time, you are inhaling like the previous exercises. After you inhale, release the air as you maintain maximum contraction! Once, you release the air, slowly relax your muscles and inhale to finish the workout.
  6. Switch legs and do the same process.

Second angle:

Isometrics calves exercises at midpoint angle

It’s the same as the first angle, but your heel will be 3 inches off the floor now.

Third angle:

Isometrics calves exercise

Just like the two angles, but your heels are touching the floor now. Breathing is always the same!

When is a good time exercise your legs?

I would divide each exercise into three days. For example, Day 1 is the first angle, day 2 is the second angle, and day 3 is the third angle. So all exercises, but divide them into their angles.

Then, just repeat the process. If you want, you can train every day or have a rest day in between after the third angle.

Never skip leg day after these exercises!!

Well, there you have it guys! These are the leg exercises that help me build that power to finally push the car in my garage haha.

Anyways, these exercises can tremendously increase your overall strength, while maintaining lean muscles. And I’m not exaggerating! Besides, I’m not a fan of tree trunk legs anyways. So, these exercises are what I prefer. I hope it helps with your personal growth.

Please leave a comment on what you all think and if you have questions, we will do the best of our abilities to help you all!

Thank you!

How to get a jaw dropping and effective Back with Isometrics in 3 days?

Having a good back muscle is like the beams and of a building. Without them, the building will just fall apart.

Same with the back muscles because it reinforces a person’s posture by helping support the vertebrae.

Like the neck muscles, there are many benefits of having good posture. I mean not only you will look good in front of people, but it can boost confidence and mood! Yet, in our everyday working lives, we tend to slouch a lot with work and when we use the smartphone.

Many people have weak backs because it is constantly overlooked and underestimated. They think “Oh, that’s okay, that’s not important! Look at me, I look like a bada** Gorilla!”

Especially, it does not look great when a person slouches. They just look like a prehistoric human being with no awareness of the damage that is being done every day by just slouching and looking like a fool. And there are people that are lazy and think that it cannot be reversed.

But not to worry, there is a solution and it is painless, timeless, and priceless! It is called Isometrics Back exercises!

Isometrics back exercises can help strengthen your back muscles and it can correct a bad posture to a SEXY jaw dropping individual. This can used for people who already have good to boost that attractive nature.

So how to get a jaw dropping and effective back with Isometrics? It’s very simple and clean, to the point that you can just do it behind a desk.

So here are the exercises.

Bend over rows for the latissimus dorsi: Sitting

Now let us begin with the exercise! The exercise is simple and effective. I personally have gotten stronger and my posture has improved, thanks to this exercise alone.

The first angle:

  1. Let us begin by sitting down on a chair with an erect posture. Lift your leg about 10 inches from the floor. Then, begin to clasp your hands around your left knee, therefore your fingers are interlocking each other. Make sure your arms are straight out and that you are focusing on your left side of your latissimus dorsi.
  2. Start by pulling your arms back as hard as you can, while your left leg is resisting against your arms.
  3. As you build contraction at the same time, you inhale through your nose for about 3 to 4 seconds or until you fill up your stomach with air. After filling yourself with air and you built maximum contraction, maintain that contraction as you slowly exhale through your mouth for about 10 to 12 seconds.
  4. Once you release all the air, inhale once again for about 3 to 4 seconds and at the same time slowly releasing the contraction. Release the air and you are finished with the exercise. At least for the left side.
  5. Do the same with your right side with the same procedures.

Second angle (Midpoint):

  • Similar to the first angle, however, instead of lifting your leg about 10 inches, it will be ABOUT 14 inches off the floor. Your knee will be slightly closer to your chest for about 11 inches.
  • Your arms are bent at a 90 degree angle, instead of being straight out.
  • The breathing process is the same.

Third angle:

  • Just like the first and second angle, but instead of about 14 inches off the floor, your leg will be slightly higher. Your knee will be nearly touching your chest.
  • Your arms are bent even further ABOUT 45 degrees.
  • Breathe properly and enjoy the process.

The back squeeze

There are three angles for this exercise as well. When I did this exercise, it felt so good. My posture improved drastically and you can really feel your back muscles working all at once. I felt stronger as well.

First angle:

  1. Stand erect with your chest out and your head back. Your feet can be shoulder width to help with balance, just in case you end up falling like a tree.
  2. Then, grab your hands from behind and your elbows are straight out. Begin by clasping or grabbing your hands in any way you want. Once you have finished doing that, your chest will be sticking out. Your hands will be touching your butt as you are doing this angle. Start squeezing your back together and it feels like your shoulder blades are touching each other.
  3. Now, breathing is very important and I can not stress that enough. Like the previous exercise, as you contract your back muscles you inhale for about 3 to 4 seconds. When you inhale fully into your stomach, exhale for about 10 to 12 seconds, while maintaining maximum contraction.
  4. Once you exhale, inhale again as you slowly relax your muscles. Then, you exhale to complete this training.

Second angle (Midpoint):

  • Instead of touching your butt, it will be further away. Maybe about 4 to 6 inches from your butt. Basically, it will be midpoint between the first and the third angle. So, it depends on how further the third angle will be, which we will get to after this.
  • Once you figure that out, the breathing process is always the same and you just basically squeeze the back. Put intention into it.

Third angle:

    • The third angle is just how further you can go. For example, in the midpoint angle it was 4 to 6 inches from your butt, but this time it’s maybe about 8 to 12 inches.


Bend overs rows two for latissimus dorsi: Standing

It looks similar to the sitting version, but this is standing version, so it will be more of a challenge for your balance.

First angle:

  1. First is you stand up and put your right foot forward. Then, bend your right leg from 45 to 90 degree angle and bend your waist, so you can reach your leg. Keep your back straight.
  2. Now grab underneath your legs with both of your hands as you interlock both hands, while keeping your leg on the floor.
  3. To contract your muscles, begin by pulling your arms back like the sitting version, while you are trying to straighten your body with the resistance against your right leg.
  4. Slowly build tension as you inhale through your nose for about 3 to 4 seconds. Once you inhale, maintain that maximum contraction as you exhale through your mouth for about 10 to 12 seconds. After you release the air, slowly relax your muscles as you inhale again for about 3 to 4 seconds through your nose. Then exhale to finish the exercise.
  5. Repeat this process for the other leg as well.

Second angle (Midpoint):

  • For this angle, you just have to lift up your right leg 6 to 8 inches off the ground. Then, your back is straight and slightly bend your waist. Grab underneath the bottom of your right leg and you interlock your hands together.
  • The breathing process is the same as like every exercise introduced in the Isometrics series.
  • Repeat the process for the other leg as well.

Third angle:

    • Your right leg will be about 12 to 16 inches from the ground or until you reach a certain point where you can’t lift your leg up any further.
    • The breathing process is the same.


Conclusion

That’s basically the back exercises that I do with the classic isometric contraction. The good thing about this exercise is that it helped correct my posture and it strengthens my pull up repetitions.

I remember a few months back, I could barely do 2 complete pull ups. But now, I increased that number into 6 reps total.

So if anyone does this exercise, I guarantee it will help tremendously in increasing your pull ups and posture. Therefore, increasing your positive vibes with yourself and others.

There you have it! Isometrics back exercises!

Please leave comment or questions if have any and we will provide our services!

Thank you! Let you inner strength be your guide!

 

 

 

 

 

How to get the most Attracting and Godlike CHEST for Men and Women using Isometrics in just 3 Days

I have to admit, a beautiful chest is like icing on the cake. It just makes a person look so damn SEXY regardless of gender!

For women, the chest is important for them due the life they give out for the next generation and their presence. For men, it defines the presence of their dominance.

We even see gorillas puff their chest out and challenge the other gorillas of who is the alpha male of the territory. We even see paintings or statues of rulers and Gods that puff their chest out to show their supremacy among average people.

The chest can be a measuring stick of one’s confidence and aura that emanates.

That being said, in order to feel the power and the presence with just the chest, we need to build the foundation by training them. And the way we train them is using isometric exercises!

So how do we get the most attracting and godlike chest for men and women using isometrics alone?!

First of all, how does isometric exercises function?

Isometrics is intense and an exciting strength training!

Because it focuses on the mind and body connection, rather than being on autopilot by just going through the movements.

For example, some people just do a certain amount of reps and go through them just for the heck of it.

While performing isometrics, it forces a person to engage their nervous system by contracting their muscles by the use of concentration. So when that happens, you engage all your muscle fibers and bringing out their full potential.

Not to mention, it is the safest and most effective strength and muscle building protocol there is known to man. You do not suffer from unwanted injuries caused by weight training. And when you are doing isometric exercises, you will feel every muscle fiber being activated and the feeling of blood rushing in you. That feels GOOD and it energizes you!

As a result, from doing isometrics consistently, you can become toned, ripped/chiseled, and sexy(both gender). The good thing about it, you will NOT look like a bodybuilder all juiced up by any means, but it will give you extraordinary strength that is functional!

Plus, it’s fast and fun!

Now, imagine if we use isometric exercises to work out the chest. That would certainly give a person leaps and bounds strength and presence on a whole new level. Especially, the feeling of the “pump” and rush in your body.

Now, let’s move on to the exercises!

Upper Chest level!

The FIRST angle!

  1. First, you lift your arms in front and make sure your elbows are straight out. Next, clasp your hands together and your hands will be at forehead level.
  2. Begin by squeezing your chest together as if you are crushing an imaginary ball in between your hands. As you build contraction through your chest muscles, inhale through your stomach for about 3 to 4 seconds.
  3. After fully inhaling, slowly release the air for about 10 to 12, while maintaining maximum contraction.
  4. Once you release all the air, begin to inhale again for about 3 to 4 seconds, while you are slowly relaxing your chest muscles. Then, exhale once again to complete the exercise.

The SECOND angle!

  • Quite similar to the first angle. The difference is that instead of your arms being straight out in front, your elbows will be bent at a 90 degree angle and your forearms will be straight horizontally in front of your face.

The THIRD angle!

  • Just like the first and second angle! However, the difference is that your elbows will be bent at a 45 degree angle and your hands are nearly if not touching your forehead.
  • That being said, focus on your breathing as well and when to contract your muscles at the proper time.

Mid Chest level!

FIRST angle!

  1. Lift your arms at chin level and your elbows are straight out. Next, clasp your hands together and begin to squeeze like there is an invisible ball in your hands.
  2. As you contract your muscles, inhale through your stomach for about 3 to 4 seconds. After you fully inhale, maintain maximum contraction as you exhale for about 10 to 12 seconds.
  3. Once you release the air, inhale again for about 3 to 4 seconds as you relax your muscles. Then, exhale to complete the exercise.

SECOND angle!

  • Just like the first angle, where your hands are at chin level.
  • However, the difference is that your elbows are bent at a 90 degree angle. Begin the isometrics chest exercise process!

THIRD angle!

  • Quite similar to the first and second angles, but the difference is that your elbows are bent at a 45 degree angle. Your hands are already near your chin, almost touching them. The process of the chest exercise is still the same!

Lower Chest level!

First angle!!

  1. Begin by lifting your arms forward and your elbows are straight out. Your hands will be in front of your solar plexus. Then, clasping your hands together and grip firmly!
  2. Start contracting your muscles as hard as you can and breathe in for about 3 to 4 seconds.
  3. After you inhale through your stomach, maintain maximum contract as you exhale for about 10 to 12 seconds.
  4. Once you release all the air, begin to inhale again for about 3 to 4 seconds and at the same time slowly relax your muscles.
  5. After you inhale, exhale once again as you always did to complete the workout!

Second angle!!

  • Just like the first angle, however the difference is that your elbows will be bent at a 90 degree angle! It is simple!
  • Now, just make sure your breathing is on point and be aware when to contract your muscles as well.

Third angle!!

    • Follow the procedure in the first and second angle and you will do fine with this angle. So, your hands will be close to your solar plexus and your elbows will be at 45 degree angle!
    • Make sure, you are breathing properly because sometimes people forget this part of the exercise.


How many times a week should your perform this exercise?!

Ideally for me, I would each angle with each exercise per day.

For example:

  • On day 1, I would perform upper chest, mid chest, and lower chest levels on that day. However, the angle will be the first angle, the one where your elbows are straight out.
  • On day 2, I would do all the levels, but the angles will be at 90 degree angle.
  • On day 3, will be the same thing and the angles will be at a 45 degree angle.
  • Then, in the day 4 can be a rest day and begin the whole cycle again after day 4. But, you can also try to perform the exercises every day.

The exercises can be performed once a day.

Plus, you will not suffer any injuries and that’s what makes isometrics special.

Unlike, traditional weight training, where your muscles experience micro tears and over taxing on the joints. Isometrics does not make you suffer from micro tears and it does not overtax the joints.

Conclusion

You were able to perform the isometric chest exercises on different levels and angles. You soon figured out that isometrics offer maximum results if done correctly.

There are three levels of isometric chest workout that we performed from upper, middle, and lower chest levels.

And from each level, you were able to perform them at three different levels from elbows being straight out, 90 degrees, and 45 degrees.

Plus, you can perform these exercises once per day.

Once done correctly, you will feel your chest pumping to new heights like no other. You will feel every muscle fiber being activated on even the tiniest micro fibers.

When you do these exercises consistently, you will become a new person and see everything in a new light. It will give you an amazing feeling!

Thank you for reading! Until next time everyone! Please leave your comments as well!

 

 

 

How to obtain a strong and sexy neck for good Attraction and Functionality in 3 Days!

Neck muscles are important because they are the base of your movement. Wherever your head goes, then your body follows with it! They are like your steering wheel that leads to the destination you wish to go.

To be honest, your neck is a sign of great strength.

Imagine a person who is all covered up and it is difficult to determine if this person trains, exercise, etc. Their arms are covered up, so there is no gauge to determine their POWER. So where would people determine if they are a person not to mess with? Their necks!

Your neck is the connection to your body, such as the nerves, functionality, and mood. Not to mention, it can help attract the opposite sex. As strange as it sounds, but neck muscles are similar to a lion’s mane and women, a beautiful swan.

So it not only shows great strength and functionality, but attractive as well. So how to obtain a strong and sexy neck for good attraction and functionality? Easy and simple! Through isometric neck exercises!

Why do I train my neck muscles?! Is it necessary?

I remember I woke up one day and I started to feel my neck was hurting so bad. The whole day was irritating and I just wanted the pain to go away.

So later that day I have been desperate to find things to just get rid of it because it was bothering me. I couldn’t turn my head, nod, or be at peace. I began to put my hands on the back of my head and I started to resist my head against my hands.

After I did that, some pain disappeared and I was relieved that it happened.

I began to realize that the reason why people have stiff necks in the first place is because we take them for granted. Just because it supports our needs by holding up our heads does not mean we ignore it.

So that is why I train my neck muscles. Plus, it makes you look sexy!

Front contraction for good presence!

Here we begin by exercising the front side of the muscle or the Suprahyoid muscles! By strengthening the front neck muscles, the person’s neck will not be sticking out, like how chimpanzees look. Rather, it can help correct your posture by causing an inward flexion.

Just imagine how Superman looks when he is standing, his neck is straight. Something similar to that. That gives a person’s presence among everyone else. It gives off that confident vibe because of how they carry themselves.

In terms of functionality, it grants a person’s stability and balance for the body. Quite similar to core strength!

First Angle: Looking up!

  1. First of all, tilt your head back until you see the ceiling.
  2. I have two hand placements:
    1. First is grasping your hands together and placing them on your forehead, while your head is tilted back. Both your hands will push your head back, while your head is pushing against your hands forward.
    2. The second is making a fist with both hands and putting them together. Tilt your head back until you see the ceiling, then place your hands beneath your chin. Now, your hands will push against your chin back, while your head is resisting against your hands going forward.
  3. As you begin to contract, at the same time you start to inhale in your diaphragm for 3 to 4 seconds. After inhaling and contracting as hard as you can, maintain the contraction and at the same time you will begin to exhale slowly for about 10 to 12 seconds.
  4. After fully exhaling, slowly relax your muscles and inhale again for 3 to 4 seconds, then exhale all the air out. That’s the full front neck exercise!

Second angle: Looking forward!

Just repeat the process in the first angle, but the only difference is that you are looking forward now. Grasp your hands, contract your muscles, and breathe properly.

Third angle: Looking down!

Just as we were doing in first and second angle, just repeat the process of these two angles. However, instead of looking up or looking forward, you will look down instead.

The breathing process and the muscle contraction will be the same.

Side-to-Side

For this exercise, I will show you how to get a stronger and lithe side neck muscles. So when you fall on your neck, then you will not experience any significant damage. This trains the side muscles, including your sternocleidomastoid, which helps rotate and extends the neck.

Whereas a person who doesn’t train their side neck muscles, will be brutally hurt and if you hurt your neck then it’s GAME OVER for you!

Anyways, here is the exercise!

First angle! ALMOST Ear to shoulder!

  1. Begin by tilting your head to your left side that your left ear is almost touching your left shoulder. Also, have proper posture!
  2. Place your right-hand on the right side of your head. Make sure that you are comfortable and your hand is firm, so your hand won’t slip or anything like that!
  3. Start contracting your neck muscles by moving your head to the right as hard as you can, while your right-hand is resisting. At the same time, you begin to inhale slowly for 3 to 4 seconds, while contracting. Then release the air slowly for about 10 to 12 seconds as you maintain the contraction.
  4. After exhaling, begin to inhale again for 3 to 4 seconds as you slowly relax your muscles and blow out. That is how you do the side muscles for this angle.

Second angle! JUST stand straight!

  • Quite similar to the first angle, but the difference is that your head will be in a neutral position, while you have proper posture. Place your right-hand to the right side of your head. Then begin by slowly contracting your head to the right side, while your right-hand push against it.
  • Don’t forget to breathe the same way as you did in the first angle.

Third angle! Ear to shoulder again!

  • Similar to the first angle, however the difference is that instead of your head tilting towards the left, your head will be tilted to the right side of your shoulder. Place your right hand firmly on the right side of your head and that’s when you begin the process.
  • Breathing will be the same as the first two angles and the muscle contractions.

Repeat these exercises on the opposite side!

Back neck exercises for all around greatness!

Ever woke up with a terrible neck pain? For some reason, it was always the back side of the neck! Why is that? Similar to the rest of the neck exercises, this one is special because it acts as an anchor to the cervical spine. The reason for having neck problems is usually the back side because it lacks stability!

SO how do you get rid of unwanted neck pains? Strengthening the back neck can solve that problem! Here are the exercises for the cervical neck!

First angle: Looking down!

  1. Begin by tilting your head downwards like you are staring at the floor. Intercept your fingers together with both hands and place them on the back of your head.
  2. Start by pushing your hands forward, like you are forcing your head to go down even further, while your head resists your hands by pushing backwards.
  3. As you slowly contract your muscles as hard as you can, inhale through your stomach for about 3 to 4 seconds. As you fully inhale and you reach maximum contraction, maintain that contraction as you are exhaling at the same time for about 10 to 12 seconds.
  4. After releasing all the air out of your system, inhale again for about 3 to 4 seconds and at the time you are relaxing your neck. Then you exhale again and that is the first angle of the back neck exercises.

Conclusion

After finishing these isometrics neck exercises, you will feel great afterwards. You will feel as if your posture as improved. Where your head goes the body follows and by training your neck will give that desired result.

For example, If I extend my neck, then my body will move to where the head is going, therefore creating a slouch. But if move my neck inward, then my spine will be forced to follow, therefore creating a better posture.

We learned with these exercises that it can help relieve stiff neck and remove pain completely with my experience.

Plus, you can be either a male or female when using isometric neck exercises!

You can take these exercises anywhere and anytime! The only thing left is having fun and focus.

Please  leave your comments if your have any.

Thank you!

 

 

 

 

 

How to get Toned and Powerful Arms: 3 Days with 5 Steps

For me, having beautiful and powerful arms, that is a cherry on top! It will not only make the person look aesthetically appealing, but it can give a person’s sense of strength.

Our arms are what brought us here to this world. From being held in our parents’ arms, from hunting and gathering food for the day, and even building things for our convenience.

Having functional arms is important and life would be different if we do not take care of them. So, how do we get toned and powerful arms?

What is the best exercise for arms?

In order for us to obtain our desired arms, we need to maintain them, like your car in the garage! So how do we maintain them? Exercise! But not just any random exercise, we will show you an exercise that increases strength and produces exponential results.

Plus, will not give you arms of a bodybuilder or anywhere near it, but rather it can give you a more chiseled or toned look.

The exercise is called Isometrics and we will show you the BEST exercises for the arms.

About Isometrics

Isometrics is a type of strength training exercise that requires no movement, while contracting one’s muscles. It activates all muscle fibers in one session of contraction.

However, isometrics only strengthen a specific angle with some carry over.

For example, if I bend my arm at a 90 degree angle and I start contracting my muscles as hard as I can for 10 to 12 seconds, then that angle will be strengthened with some slight carry over to that specific muscle.

Isometric exercises is not like other training methods. This method engages the nervous system, which becomes a mind and body connection.

Plus, isometrics are safe to execute and it requires almost no equipment. So, regardless of which angle or isometric exercise, you will be injure free.

That being said, it is time to present the different types of arm exercises for the shoulders, biceps and triceps.

Isometrics shoulder exercises!

First of all, you can either stand or sit, while doing these exercises, but let us say we are standing up. While standing, the feet will be at least one foot or shoulder-length apart.

1. Front Deltoid Exercise

  • First angle: Thigh level!

  1. Hold out your hands forward and make sure the arms are straight out. Then, your right hand will grab your left wrist and both your hand will be 6 to 7 inches in front of your left thigh. Your hand will be facing palms down.
  2. Next, try to lift your left arm upwards are as hard as you possibly can, while the right hand is resisting the left hand with a downward motion.
  3. Slowly contract your muscles for about 3 to 4 seconds and you are inhaling at the same time. While inhaling, you breathe through your nose and exhale through the mouth.
  4. After inhaling and contracting your muscles to maximum levels, you will begin to exhale slowly for 10 to 12 seconds and at the same time holding that maximum muscle contraction until all the air has been released.
  5. After releasing the air, begin to inhale again for 2 to 3 seconds and at the same time relaxing your arms slowly. And that is the process of the isometric shoulder exercises. Repeat this exercise with the other arm as well.
  • Second angle: Navel level!

  1. Repeat the process like in the thigh level, but the difference is that your hand will be in front of the navel instead of your thighs. Make sure your arms are straight out with palms down and you are breathing correctly.

 

 

  • Third angle: Shoulder level!

  1. Repeat the process like in the navel and thigh level, but the difference is that your hand will be in front of your shoulder or chin level, instead of your or navel or thighs. Make sure your arms are straight out with your palms down and you are breathing correctly.

 

2. Side Deltoid Exercise

  • First angle: Thigh level!

  1. Like the front deltoid exercises, it presents the same angles. But the difference is that, the arm will be on the side instead of the front. Begin by just standing straight and feeling relaxed.
  2. Raise your left arm on the side and your hands will be about 6 to 7 inches from your left thigh, while keeping your elbows slightly bent. Then, grab your left wrist with your right hand and hold tightly.
  3. Next, we begin to contract our left shoulder by raising it in an upward motion, while the right hand that is holding the left wrist is pulling downwards. Therefore, they are resisting one another and you do not move while the muscle is contracting.
  4. Begin by slowly building contraction with your left shoulder and you are slowly breathing deep for about 3 to 4 seconds. After building maximum contraction and fully inhaling, begin by slowly exhaling for about 10 to 12 seconds, while maintaining maximum contraction.
  5. When you fully released the air, start by slowly relaxing your left arm and at the same time, inhaling once again for about 3 to 4 seconds. Lastly, let go of your left wrist and that is the side deltoid exercise. Repeat the process on your right shoulder as well.
  • Second angle: Navel level!

  1. Repeat the process of the first angle of this exercise. However, your arm angle will be on the navel level with the same deep breathing and so forth.

 

 

 

  • Third angle: Chin level!

  1. Repeat the process of the first and second angle of this exercise. However, your arm angle will be on the chin level with the same deep breathing and level of contraction.

 

 

 

3. Rear Deltoid Exercise

  • First angle: Thigh level again!

  1. Like the front deltoid exercise, you raise your hands straight out at thigh level for about 6 to 7 inches from it.
  2. Then, grasp your left wrist with your right hand as tightly as you can. Make sure your hands are palms facing down, so that it targets the rear deltoids more.
  3. Next, begin to pull your left shoulder sideways towards the left, while you contract your muscles as hard as you can. Your right hand will resist and it will pull sideways to the right.
  4. As you contract your muscles slowly, you will inhale for 3 to 4 seconds through your nose at the same time. After inhaling and reaching maximum contraction, you will then release the air slowly for about 10 to 12 seconds and you will keep that maximum contraction when exhaling.
  5. Once, you have released the air, slowly relax your muscles and at the same time inhale for about 3 to 4 seconds. Then, release the air and you are finished. Repeat this process with the opposite hand.
  • Second angle: Chest level!

  1. Repeat the process from the first angle, but this time it will be at chest level. Don’t forget to breathe!

 

 

  • Third angle: Forehead level

  1. Repeat the first and second angles. But the only thing different is that the hands will be forehead level. So, it is the same process. Just repeat the instructions as follows.

Biceps and Triceps

1. Inner Bicep Curls and Triceps push down

  • First Position: About 135 to 140 degree angles.

  1. First of all, you can do this either standing or sitting down, but let us do it standing up. So while standing up, your feet will be at least 12 inches or shoulder width apart.
  2. Next, bend your right elbow slightly about 135 to 140 degrees, and your right arm is kept on your right side. Your right palm is facing up, while your left hand is grasping the right hand.
  3. Begin to contract your right bicep by lifting upwards, while your left arm is pushing downwards, creating a resistance.
  4. Like the previous exercises, slowly build muscle contractions as hard as you can, while you slowly inhale for 3 to 4 seconds.
  5. Then, once you build the contraction and you inhaled, you start by slowly exhaling and at the same time keeping that maximum contraction for 10 to 12 seconds. Feel both your right bicep and left triceps contracting. After that, slowly relax your muscles and inhale again. Lastly, exhale again and now you are finished with the exercise for these angles. Repeat the process with the other hand.
  • Second position: 90 degree angles.

  1. Repeat the first position, but implement it by having a 90 degree instead of a 135 to 140 degree angle.

 

 

 

  • Third position: Peak or 45 degree!

  1. Repeat the first and second position, however implement it with a 45 degrees angles. Don’t forget to breathe!

 

 

 

2. Hammer Curls and Triceps push down

  • First position: 135 to 140 degree angles.

  1. Begin by standing up with your feet 12 inches or shoulder width apart.
  2. Then, slightly bend your right arm, while keeping it to your side. Take your left hand and grasp your right hand tightly. Your palms will be facing horizontally!
  3. Slowly build contraction by trying to lift your right arm upwards, while your left hand is resisting the right hand.
  4. As you build contraction, you have already inhaled at the same time for 3 to 4 seconds. Then you exhale slowly as you keep the maximum contraction with your muscles for 10 to 12 seconds.
  5. You will begin to feel your right bicep and left triceps working. Finally, when you release the air, you inhale as you relax your muscles slowly. Now, you are finished with this workout. Repeat the process to the left arm
  • Second position: 90 degree angles.

  1. Repeat the process for the first position. This one will be at a 90 degree angle. Remember to breathe as you go.

 

 

 

  • Third position: Peak or 45 degree angles.

  1. Repeat the process for the first and second position. This one will be at a 45 degree angles. Remember to breathe as you go.

Such Powerful Guns!

So far, we showed you how to build a beautiful, SEXY and powerful arm! We guided you on how to build the shoulders, biceps, and triceps using isometric exercises on three different planes.

The great thing about this exercise is that you can divide the angles into different days.

For example, the first angle of the shoulders will be on day 1, second angle would be on day 2, and the third angle will be on day 3. Lastly, day 4 can be your rest day or you continue the cycle.

So, it is a simple and effective method. You won’t even get big from these exercises and it would proportionally satisfy your body type and bone structure.

Plus, it is an injury free method and you get more energized after doing it. Isometric arm exercises are one of the best exercises of eliminating flabby arms and can transform them to a strong and toned ones.

Making you irresistible!

Please leave your comments and we would love to give you all our services!

 

 

 

How to Lose Belly Fat and Get Stronger Core Fast using Isometrics Exercises in 4 days

Everybody wants a slimmer waist and a powerful core!

However, many people do not want to go through the hassle of going down the floor and doing crunches.

Crunches and sit-ups do hurt people’s backs.

So, how do you lose belly fat? What is a painless and effective way for slimmer waist and still get stronger in 4 days? It’s called Isometric core exercises!

What are isometrics core exercises?

It is actually the best way to lose belly fat and you can lose it naturally. Isometrics exercises is a strength training where the angle or position do not change while contracting the muscles.

In essence, there are no movements while strengthening a specific part of that muscle.

For example, we want to strengthen our biceps at a 90 degree angle and to strengthen that, we bend our arms at a 90 degree angle and we contract our muscles. We can contract the muscles as hard as we can at that static position or provide an external resistance like a wall, belt, other body parts, etc.

You do not move at all, while you are contracting your muscles.

The good thing about isometrics is that people barely have any injures while doing these exercises, which gives this exercise method an advantage over other methods.

Plus, it makes the person more energized and more motivated after every exercise.

This workout can be use of all ages from young to senior and both men and women.

Tongue Placement! Crucial!!

While doing each and every exercise listed in this article, the tongue has to be placed on the roof of the mouth.

By putting the tongue on the roof of your mouth, it helps by expanding the nasal passages and makes your breathing experience more comfortable.

So while you inhale, the tongue must be kept on the roof of the mouth.

Core Exercise 1: Standing or Sitting Position

Our first isometric exercise for the core, we begin with the standing position.

The feet can be however way you want it. Therefore, the feet can be wide apart or it can be together.

But ideally, they would keep it at shoulder-length apart in order to provide reinforcement and more balance to your structure. The knees would be slightly bent at about 45 degrees angle at most.

Try not to go lower than 45 degrees because it will put more emphasis on the legs rather than focusing on your stomach.

Now we got the tongue placement, feet placement and the angles of the knees out of the way, let’s begin with the exercise.

  • Breathing!
    • We often breathe shallow! However, we should breathe in deep down to our diaphragm and down pass our naval. We breathe as much as we can for about 3 to 4 seconds. Remember, the chest does not move while breathing, only the stomach expands.
    • Once you fully inhaled, hold it for a second and then exhale for about 8 to 12 seconds. When you exhale, you are slowly blowing out the air and you are making a ‘hssssss’ or ‘phhhhh’ sound.
  • Contraction. As you exhale slowly, you are already contracting your stomach at the same time. The way you contract is by doing a vacuum by sucking in your stomach as hard as you can. It should feel like you are forcing your stomach to touch your spine. Notice while you exhale, your pelvic is shifting forward and while you inhale the pelvic shifts back. So when it shifts forward, that is the exhalation process and it helps the flow of the oxygen throughout the body.
  • Number of repetitions. You can do it once or you can do it as many as you want, it is really your choice! Ideally, I would do 7-10 repetition per session.

Core Exercise 2: Laying Down Position

This position is easy. All you have to do is go on the floor, lay down on your back, and relax your body. You can actually do this exercise while you are still in bed and just waking up or when you are about to go to sleep.

Here is how the exercise is done:

  1. You are laying down on your back, flat on the ground or on your bed. Your hands are just on the side of your body and your legs are shoulder-length apart or it can be together.
  2. Now you begin breathing through your nose and your tongue is on the roof of your mouth. As you inhale, only your stomach will expand and your chest will remain still. Feel the oxygen going through your chest and down your stomach, reaching all the way below the naval area.
  3. After inhaling, you will begin to slowly release the air through your mouth. As you release the oxygen, you will make a ‘hssssss’ or phhhhh’ sound.
  4. You will begin to contract your abdominal muscles by doing tummy vacuums or sucking it in. Do it as hard as you can and you will feel your stomach as if it is going to touch the floor. Do it until all the air is released and take another breath right after.

Core Exercise 3: Crawled Down Position

The crawled position is similar to how baby’s crawl looks like. Basically, your hands and knees are touching the floor and they are both shoulder-length from each other. Your back has to be straight and it cannot be bent, while you do this exercise. Now let us begin with our exercise:

  1. Begin by putting your tongue on the roof of your mouth and inhale the oxygen through your nose at the same time. When you inhale, the air will go through your stomach and fill it up. Feel the air going all the way down below the naval area.
  2. Once your stomach is filled with air, begin by exhaling slowly through your mouth. As you exhale, you will make the ‘hssssss’ or phhhhh’ sound with your mouth.
  3. While releasing the air, you will begin to contract your abdominal muscles by doing tummy vacuum or sucking in. You have to vacuum in as hard as you can. Plus, the vacuuming needs to be done at the same time as when you release the air. You will feel as if your stomach is going to touch your spine.

Have them as your “Core” exercise!

Now, I have shown you a simple and effective way to have a slender, sexy, and strong core. You can do these exercises while standing, sitting, in a crawl position, and laying down on your back.

Notice how all these exercises focuses on vacuuming because it is quite similar to wearing a weight belt around your waist.

So by doing these isometric core exercises, it helps with your stability and your posture as well. It gives you a flatter stomach and produces power around it.

Plus, the exercises are simple and it can be done anywhere.

With these tools at your disposal, you can live an aesthetically beautiful and powerful life. It is all what you need and it is all in the grasp of your hands.

Please leave you comments if you have questions! Thank you!