Isometric exercises to improve strenght

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Bridge / Side Plate

Lie on your side and press with your arm. Form a bridge with the arm extended and hold for 10-30 seconds. Repeat 2-3 times.
plancha lateral

Exercise of 100 Breathings
Lie on your back with your arms at your sides. Bend your knees 90 degrees with your thighs perpendicular to the floor and raise your head and shoulders. Take 5 short breaths followed by 5 short breaths. At the same time, lift your arms off the ground and shake them in unison in short strokes. Repeat 10 times for a total of 100 breaths. You can also extend your legs as time passes, working more angles.

Isometric Flexions
Stand in the middle of a flexion path and hold the position for 10-30 seconds. Repeat 2-3 times.

Isometric Shoulder Elevations
Stand up, lift a dumbbell or other light weight directly to the side. Hold the position 10-30 seconds with the arm parallel to the floor or until the arm goes down through fatigue. Repeat 2-3 times and change arms, can also be done with both arms at the same time.





Bridge / Iron

Lie down and place your elbows and forearms under your chest. Get up by forming a bridge with only the tips of your feet and forearms. Keep your back straight and do not let your hips come down. Hold for 10-30 seconds or until you can not keep your body straight. Repeat 2-3 times.

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