Isometrics is a type of strength training that uses a stationary object to act as resistance to your muscles and joints. This type of exercise has been around for thousands of years but came to the public’s attention through bodybuilders and in yoga. The type of equipment or objects that are commonly used is a structural item like a door frame, free weights, machines and elastic equipment. It is also possible to use the body’s own muscle such as pressing the palms tightly together in front of the body.

Some isometric exercises can be done anywhere, and pretty much anytime, so they are perfect for beginners. Just utilizing a seven second muscle contraction can increase the strength by five percent. A basic exercise is holding up an arm while having tension in the biceps for seven seconds, or hold a weight with an outstretched arm.

Some effective exercises can be executed while sitting in a chair. One exercise is tightening the abs, legs and sitting straight and tall. You then place your hands under the desk with palms up pressing upward for 10 seconds. You can then try the same exercise but with hands on top of the desk pushing down. These exercises are good for the busy person that doesn’t take time to go to the gym, the beginner, or even someone that is quite obese. The time for the exercises can start at seven seconds and gradually build higher as the muscles become stronger and more fit.

Simple isometric training exercises are perfect for beginners, and as they see results can then move on to more difficult exercises.