Unduh "DUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upper Body"

This dumbbell dynamic and isometric workout is using isometric training combined with dynamic movements to target your entire upper body including shoulders, chest, back, arms and also core! Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening. When performed to a high level of exertion, isometrics will help improve core activation, increase flexibility, strengthen tendons and ligaments, improve body awareness and co-ordination, improved balance and posture! So many benefits of incorporating isometrics into your training! You will need a pair of dumbbells and a mat or elbow friendly surface. For your reference, I am using 2 x 8kg dumbbells. Please ensure you select a weight suitable for your strength and abilities. The isometric holds are held for 25 seconds each straight into the dynamic version for 25 seconds with 5 seconds to get ready for the next position. SHOULDER PRESS HOLD SHOULDER PRESS ARNOLD PRESS HOLD ARNOLD PRESS BENT OVER ROW HOLD BENT OVER ROW SUPINE ROW HOLD SUPINE ROW FRONTAL RAISE HOLD FRONTAL RAISE HAMMER FRONT RAISE HOLD HAMMER FRONT RAISE HAMMER FRONT RAISE HOLD HAMMER FRONT RAISE REAR DELT RAISE HOLD REAR DELT RAISE UPRIGHT ROW HOLD UPRIGHT ROW STANDING TRICEP EXTENSION HOLD STANDING TRICEP EXTENSION LATERAL RAISE HOLD LATERAL RAISE RENEGADE ROW HOLD RENEGADE ROW (same arm) RENEGADE ROW HOLD RENEGADE ROW (same arm) CURL HOLD ALTERNATING CURLS HAMMER CURL HOLD HAMMER CURL TRICEP KICKBACK HOLD TRICEP KICKBACKS (same arm) TRICEP KICKBACK HOLD TRICEP KICKBACKS (same arm) TRICEP PRESS HOLD (palms facing head) TRICEP PRESS (palms facing head) SKULL CRUSHER HOLD SKULL CRUSHER PULL OVER HOLD PULL OVER This isometric upper body workout will aim to improve muscular strength, endurance, and core strength. Pease ensure the following when performing certain isometric holds: You are engaging your core thorough Keep knees slightly bent during standing dumbbell movements and holds. Know when you drop to one dumbbell if hold is affecting form or lower back feeling any strain. Ensure you don’t hold that breath... try to remain relaxed as much as possible. Remember to relax your breathing when holding the contraction and only do to your ability. Take a quick break if form being affected as the timer is simply a guide. Make these Isometric Exercises as challenging as you possibly can! To see all my Isometric Workouts, click here: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWo9oKju5-hPg85TsOwR93m Cx ★ Subscribe to my YouTube Fitness Channel: https://www.youtube.com/c/carolinegirvan?sub_confirmation=1 ♥ Follow me on Instagram: https://www.facebook.com/unsupportedbrowser ▶ Caroline Girvan Amazon Page: https://www.amazon.co.uk/shop/carolinegirvan ➥ Business Email: [email protected] Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.