Posted by: 4pack | July 9, 2008

Core Isometrics: Torso Stabilization Exercises For Improved Musculature

“Isometrics. The core musculature thrives on torso stabilization, which is exactly what this exercise is designed to challenge. The Cable Core Press takes patience to perform correctly, but the payoff is well worth it.”

 (From NWANews.com)…..               OGGIES…THE BEAUTIFUL WOMAN BELOW IS WORKING HER TORSO…TORSO STABILIZATION…NO EQUIPMENT NEEDED (WE WILL BE FEATURING BEAUTIFUL WOMEN FROM NOW ON TO PROMOTE PHYSICAL SHAPE AS A GOAL IN ITSELF…THE ARTICLE FEATURED BELOW GOES INTO THE USE OF THE CABLE PRESS AND SERIOUS TORSO WORKOUTS….4PACK       

Effective strength training boils down to how well you leverage your effort against a force being applied to your muscles. The more effort and force you’re able to produce, the stronger your muscles become over time.

This week, I’ll discuss some alternative ways to attack your strength-training program to help you achieve the results you want.

First off, I recommend flexing — a lot.

I’m not talking about rubbing baby oil all over your skin and posing down at the neighborhood pool, but rather forcefully flexing the muscles you’re trying to exercise during each repetition.

All too often, people cruise through their workout without really understanding which muscles are supposed to be working during a particular exercise. Once you understand this, try squeezing the muscle with a powerful contraction as you lift the weight. This increases the amount of muscle fiber activated and thus improves workout efficiency.

Another great way to improve your workout effectiveness is to use different sources of resistance. Stretch bands, body weight exercises, medicine balls and cable machines can be valuable additions. Try to use at least three sources of resistance during each and every workout.

For the absolute best strength-training effectiveness, embrace the concept of failure.

Reaching failure during strength training is actually a good thing. It means you’ve pushed your muscles to their maximum capabilities for that particular set.

Lifting to failure will stimulate your body to initiate muscle fiber hypertrophy (increase in size ), which will provide you with the metabolic improvements you’re looking for. The vast majority of people don’t train to failure because of one reason: It hurts.

Do your best to endure the challenge. You’ll be happy you did.

This week’s exercise represents another unique method of resistance training: isometrics. The core musculature thrives on torso stabilization, which is exactly what this exercise is designed to challenge. The Cable Core Press takes patience to perform correctly, but the payoff is well worth it.

1. Adjust the cable-machine pulley to shoulder height and grasp the single-handle attachment with hands overlapping one another.

2. Stand with your side facing the weight stack and spread your feet beyond shoulder width apart, knees slightly bent.

3. Step away so the cable is taut.

4. Hold the handle against your chest and brace your abdominals. This is the starting position.

5. Slowly extend your arms in front of you until they’re straight, and bring them back.

6. Perform three sets of 12 repetitions on each side.

This exercise uses the obliques, abdominals, lower back and arms all in one very simple isometric position. You’ll enjoy how easy it is to set up. You don’t have to lie on the floor or strain your neck muscles to effectively train the core musculature. Enjoy ! Former Arkansan Matt Parrott is adjunct professor of Health and Fitness Management at Clayton State University in Atlanta

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

%d bloggers like this: