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How to Do a Static Contraction Workout at Home
« on: Sep 21st, 2016, 2:19am » |
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Warm up your muscles by jogging, walking or cycling for five to 10 minutes.
Lie on a flat bench, ideally a bench press bench, in preparation for a dumbbell bench press exercise. canada goose mens Place your feet on the floor and put your arms in the "up" position of the bench press, in which your arms are pressed directly up from your chest. Bend your arms slightly so that your hands are about 4 inches from being fully extended.
Have your partner put a set of dumbbells in your hands. The dumbbells should be heavier than what you use during a regular set of dumbbell bench presses. According to Precision Training, you should be using 30 to 100 percent more weight than you'd use during "regular" bench presses. If you're used to using two 25-pound dumbbells for a total bench weight of 50 pounds, move up to two 30- to 40-pound dumbbells.
Inhale, and press the dumbbells upward about 1 inch as you exhale. Hold for 10 seconds, then have your partner take the dumbbells out of your hands. If you have a barbell weight set at home, you can also do this exercise with your barbell and weight plates.
Static Biceps Curl
Sit up on the bench, keeping your feet flat on the floor in preparation for a biceps curl exercise.
canada goose Tuck your elbows at your sides, face your palms upward and position your lower arms at a 45-degree angle from your upper arms. Have your partner place a set of dumbbells in your hands, again using a weight that is 30 to 100 percent heavier than your normal weight for biceps curls.
Move your hands a few inches toward your shoulders and hold for 10 seconds. Then have your partner take the dumbbells out of your hands.
Static Lateral Dumbbell Raise
Stand up with your feet about shoulder-width apart in preparation for a lateral dumbbell raise.
Position your arms in a "T" position, but a few inches lower than parallel to the floor. Have your partner place the dumbbells -- again 30 to 100 percent of your maximum for the lateral raise -- in your hands.
barbour uk womens Raise your arms so they're parallel to the floor and hold for 10 seconds. Then have your partner take the dumbbells out of your hands.
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