First of all, allow me to tell you that I am seventy years of age and have been doing this simple exercise plan, along with some other activities for a few years.
Since you probably are not acquainted with isometric exercises, only a quick run down.
These’re exercises conducted where one muscle group, for example the biceps (front of upper arm… curls the arm), pulls or perhaps pushes against possibly another muscle group, for instance the triceps (back of upper arm… extends the arm), or perhaps, an immoveable object.
The muscle is tensed in contraction or extension for apilean between 7 as well as 10 seconds.
I continually do a slow count to 10, myself.
Care, while the recommendation for most quick results is to tense the muscles to seventy five % of its maximum capacity, you have no chance of measuring this, as well as, at first, you’re at greater risk of injury, thus, as you start, just stressed until you’re feeling resistance and gradually you are going to begin to sense the “sweet spot”. Furthermore, supporting muscles might not be as powerful as the key muscle being worked out, and you don’t wish to have to stop since you have injured some smaller muscle.
There is a tendency during intense effort to hold your breath.
This is another small rule of thumb of mine. When I have to stop breathing to do the particular isometric exercise, I am trying too hard and risking injury… not only to the muscle, but towards the heart.