OnFitness Magazine - July/August 2021 - 10

WWW.ONFITNESSMAG.COM | VOL 22 NO 1 | 2021 10
Isometrics
TRICEPS DIPS
SIDE PLANK
Lie on one side, your legs extended and
stacked from hip to feet. The elbow of your
lower arm is directly under your shoulder.
Your other arm is aligned along the side of
your body. Engage your abs, drawing your
navel toward your spine, and lift your hips
and knees off the ground until your body is
in a straight line from head to toe with no
sagging. Hold this position for thirty
seconds. This is a unilateral exercise so
make sure you reverse sides. The side
plank targets your arms, back, and core,
and can help sustain a good posture.
Sit on a support gripping the edge next
to your hips. Your fingers should be
pointed down and your legs are
extended with your heels on the
ground. Press your palms down to lift
your body and slide forward just far
enough that your butt clears the edge.
Lower yourself until your elbows are
bent almost ninety degrees. Hold this
position for thirty seconds.
DOOR
FRAME
PRESS
Stand in a
doorway with
your legs
straight and
your knees
locked. Now
press hard
against the sides of
the frame with the
backs of your hands,
or press the top of
the frame with the
palms of your hands.
These target your
arm muscles.
SELF-ARM WRESTLING
With one arm bent at a ninety-degree angle, grab
that hand with your other hand and press them
together as hard as you can. Press for thirty
seconds then reverse the grip and repeat. This
targets your biceps and triceps. It's common to
tense your upper body in this position, so ease
up on your shoulders.
ELBOWS
TO THE
WALL
Stand with
your back
against a
wall, your
arms at a
ninetydegree
angle.
Drive your elbows
against the wall and hold for
thirty seconds keeping your
head and neck relaxed. This
targets your triceps and back
muscles.
SUMO SQUAT
The sumo squat is a lower-body strength exercise that's a
variation of a standard squat, the difference being you take a
wider stance and turn your feet out. While all squats work
your glutes, hip flexors, quads, hamstrings, and calves, the leg
positioning of the sumo also works your inner thighs. Stand
with your feet wider than hip-width apart. Squat, keeping your
upper body straight. Hold this position for thirty seconds.

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OnFitness Magazine - July/August 2021

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