#ExerciseVariations

[basicfit]

Unlock Your Strength, Size, & Performance with Isometric Exercises!

Get ready to take your fitness journey to new heights with the incredible benefits of isometric exercises. Our comprehensive guide is here to help you improve your strength, increase muscle size, and boost your overall performance in a fun and friendly way.

Isometric exercises, also known as static strength training, are all about flexing your muscles without any joint movement. It may sound simple, but this innovative approach has become a favorite among fitness enthusiasts for its amazing results.

Our expertly crafted guide is designed with you in mind, whether you're a beginner or a seasoned fitness pro. We break down the science behind isometric exercises and provide practical tips and techniques to make your workouts more effective.

Let's dive into the exciting benefits you can expect:

1.    Super Strength and Muscle Development: By engaging specific muscles and holding positions for longer periods, isometric exercises activate a large number of muscle fibers. This leads to increased strength and noticeable muscle growth that will leave you feeling unstoppable.

2.    Time-Saving Awesomeness: No gym? No problem! Isometric exercises can be done anywhere, anytime, without any equipment. You'll love how these quick bursts of isometric contractions work multiple muscle groups simultaneously, making the most of your precious time.

3.    Joint Stability and Injury Prevention: Strong muscles mean stable joints! Isometric exercises strengthen the muscles around your joints, reducing the risk of injuries. Whether you're an athlete or recovering from an injury, these exercises are fantastic for keeping you on top of your game.

Our guide includes detailed explanations, step-by-step instructions, and helpful visuals to ensure you nail each exercise with confidence. Plus, we provide tips on how to seamlessly integrate isometric exercises into your current routine or create a dedicated isometric training program.

[all-fitness-world]

Innovative Shoulder Workout: Build Your Shoulders

Ready to shake up your shoulder routine? Look no further! If you're tired of the same old shoulder exercises, this workout is designed to add some excitement to your fitness routine. While sticking to the basics is essential, incorporating innovative exercises can help shock your muscles and spur new growth. This shoulder sculptor routine includes a mix of unique exercises to target your shoulders from all angles and challenge your muscles in new ways. Let's break the routine and sculpt those shoulders to perfection. Give this workout a try and let us know what you think in the comments below! Are you ready to push your limits and embrace the challenge?

#ShoulderWorkout

#ShoulderExercises

#FitnessRoutine

#MuscleBuilding

#WorkoutVariety

#CreativeWorkouts

#FitnessMotivation

#StrengthTraining

#GymWorkout

#ExerciseVariation

#ExerciseVariety

#InnovativeExercises

#GymMotivation

#FitnessJourney

#WorkoutInspiration

KCGoldensisters

[iforge-pro-fitness]

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Cloudy Sunday and a recently packed track. Thankfully, most of the people left just as I finished my warmup routine. Was rather satisfied with my sprinting and decided to record my halfway sprint. My previous sprints were faster, though you’ve probably noticed I rarely record myself training fresh. I prefer to show my performance after fatigue sets in. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #sprinting #HITT #sprinttraining #highintensityintervaltraining #iforgepro #speed #exercisevariations #exercisephysiologymajor #personaltrainer #cardiotraining (at Miami Beach, Florida) https://www.instagram.com/p/B6s7hlnFwI3/?igshid=1g3ayho99teq6

[iforge-pro-fitness]

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High intensity threshold training or HITT. Since the acronym sounds similar to HIIT (high intensity interval training) I prefer the term “Thresholds.” The difference? Interval training is when you bring your heart rate (HR) up for a short time, then let your HR go back down or a set interval time. Think of a graph with a wave that goes up and down. 🔹 Threshold training is where you bring your HR up, and move from one obstacle (exercise) to the next with little to no break between exercises. Your HR goes up and stays up until the round (series of exercises) are complete. As you might imagine, Thresholds are challenging. Rest between rounds or not. 🔹 In this example I chose my least favorite exercises. Why? I personally believe it’s wise to perform a variety of exercise types (assuming they don’t cause discomfort/pain) to challenge your body to adapt. 🔹 This Threshold’s summary: 1: Jump rope for as long as your able without faltering. 2: Rower. Try to row as far as you can (400-500 meters) in 2:00 minutes. 3: Air Assault Bike. 10 second sprints with 20 seconds rest for 3 to 6 sprints. 4: Punching bag or shadow box 30-60 seconds (I had to cut this out video for time). 5: Abdominal 1: hanging leg or knee raises to failure. 6: Rooted tree with wind: grab a cable machine. Place cable at or above head level. Grab handle and move away at 90 degrees from machine. Hold arms straight out in front. Slowly move arms up to head level and below in a straight line. Go to failure. 9: whilst prone on mat, raise upper body by using lower back and glutes. Slowly move arms front to back like your flying till failure. 🔹 I still have more “good vs bad exercise” videos planned. Stay tuned. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #HITT #thresholds #highintensitythresholdtraining #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #cardiotrainingcircuit (at Miami Beach, Florida) https://www.instagram.com/p/B6TMdEalKls/?igshid=1nd4sq4qew28e

[iforge-pro-fitness]

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I know there’s an axiom that no exercise is technically a bad exercise, but this first exercise is just asinine. I can’t think of a reason to use this first exercise. I don’t know what to call it, however I have seen Instagram “fitness” models demonstrating this exercise many times. 🔹 You can attempt it yourself. If you have any experience with #training (perhaps even if you don’t) you might intrinsically feel that this exercise is just wrong. Between the awkward position of the arms, the limited range of motion (ROM), and the cumbersome means of placing the bar into that position, this exercise is several layers of “nope.” 🔹 Now the Bulgarian Split Squat is an exercise that allows full ROM, excellent #gluteactivation, and challenges both balance and strength. The challenge I find with the second exercise is the placement of the trailing leg & foot. Some people like their toes on the bench (or whatever heightened rear platform of your choosing). Others like myself, prefer placing the top of our foot on the bench. Either way, make sure the trailing leg does not assist your in your lift. The focus is on the front leg (the floor). If you feel pressure in the knee, move the front leg further forward. If it’s too far back, you’ll place excess pressure on the patella tendon. 🔹 Some may find that your knee passes your toe slightly. That’s okay, so long as you feel no pain/pressure in the knee. Try the Bulgarian Split Squat. Don’t bother with that first exercise. Whatever it’s called..🤔🙄 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #bulgariansplitsquats #whichisbetter #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #legday #sillyexercises #properform #legexercises (at Miami Beach, Florida) https://www.instagram.com/p/B522uyjFCG5/?igshid=lh9dh86r5j1c

[iforge-pro-fitness]

I did my “bad exercise” video this week but just wasn’t feeling it. Seemed too boring. Apologies. I’ll try again next week. I’ve also noticed a dramatic drop in my audience reach. Oh well. I decided to make this video showing 4 Military Press exercise variations. In each exercise I’m lifting 90 lbs. I just finished a full-upper drop-set circuit, so wasn’t trying to lift heavy for this vid. 🔹 One of these exercises is relatively easy. Another is quite challenging. Can you guess what order the exercises rank from easiest to hardest? 🔹 Although you can probably guess and rank them, do you understand why they are progressively harder, despite being the same weight? 🔹 The easiest exercise is the seated bar military press. Why? Well, for starters you’re sitting down. Your legs and core get a break. The weight is evenly distributed when using a bar. 🔹 Next up in rank (you see I ranked them already by the number) is the standing bar military press. Legs and core are now engaged. Weight is still evenly distributed. 🔹 Next I have the standing DB Military Press. Legs and core engaged. Now the weight is separated per arm. This exercise will reveal and remedy muscular imbalances. 🔹 Finally, the most challenging exercise is what I call an alternating engaging lift. This is more challenging as it requires more endurance and core. Lifting both DB at once maintains balanced tension in the body. But lifting the weights alternatively, places an extra challenge on the core, forces muscles on one side to remain contracted while the other side performs the lift. 🔹 This “alternating” lift can be done with cable exercise machines for a lat pull-down, a back row, or with using DBs in a chest press or bent row. If you can’t use the weight you planned, you can go down in weight and try the alternating engaging technique to challenge the muscles. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #takethequiz #whichisharder #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #avoidinginjuries #militarypress #fitnesstips (at Miami Beach, Florida) https://www.instagram.com/p/B44-Zi-FCYa/?igshid=1jn6qeki41snl