La ginnastica isometrica è ideale per potenziare i muscoli, anche se non si ha la possibilità di muoversi molto, come in macchina, o seduti alla scrivania.
La ginnastica isometrica, infatti, fa leva sulla contrazione statica del muscolo e anche stando fermi si possono tonificare molte parti del corpo, dai glutei agli addominali, semplicemente opponendo allo sforzo un punto fermo. Inoltre, questo tipo di attività fisica, favorisce la circolazione sanguigna e l’ossigenazione dei tessuti.
Esercizi per i muscoli delle braccia e dei pettorali
Sedetevi su una sedia e sollevate il braccio destro lateralmente alla spalla tenendolo piegato. Contraete per 6 secondi e passate all’altro braccio.
Esercizi per i muscoli dei polpacci
Stando in piedi, sollevatevi sulle punte dei piedi. Al punto di massimo sollevamento, cercate di contrarre il più possibile i polpacci, per circa 6 secondi, quindi tornate al punto di partenza e, dopo esservi riposati per 6 secondi, ripetete la contrazione.
Esercizi per i muscoli delle braccia e dei pettorali
Sedetevi sul pavimento con le gambe incrociate poggiando i palmi delle mani, una contro l’altra, all’altezza del torace. Da questa posizione, pressate le braccia una contro l’altra facendo forza il più possibile.
Esercizi per i muscoli delle braccia
Mettetevi dinanzi a una sedia molto pesante oppure un mobile con i palmi delle mani appoggiate sotto il mobile. Da questa posizione, contraete le braccia per 6 secondi, riposatevi e ripetere l’esercizio ancora una volta. I muscoli delle braccia sono le zone maggiormente interessate dalla contrazione.
Esercizi per i muscoli delle braccia
Sedetevi a terra con le gambe incrociate tenendo i palmi delle mani in contatto fra loro sopra la testa. Da questa posizione, effettuate una pressione delle braccia una contro l’altra, per circa 6 secondi. Riposatevi e ripetete un’altra volta l’esercizio.
Esercizi da fare in auto
quando state fermi al semaforo, afferrate il volante e tiratelo verso di voi per 6 secondi. Rilasciate, riposatevi qualche secondo e ripetete l’esercizio.
Esercizi per i bicipiti da fare alla scrivania
Seduti alla scrivania, palmo e avambraccio appoggiati contro la superficie di lavoro, spingete con forza verso il basso e mantenete lo sforzo. Appoggiate le mani sotto la scrivania, con il gomito flesso a 90 gradi e procedete come per l’esercizio precedente.
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