ISOMETRICS SERIES

I think I mentioned something about my isometrics series in the last post. Well, here's the content which will keep me busy for a couple of months. You'll see why I love isometrics as I go through it. There are a tonne of exercises, and still, I haven't mentioned them all. If anyone can help with any of these topics, providing pictures or tutorials, I'd be eternally grateful. Contact me on bloggest@gmx.com.

ISOMETRICS PART 1 – INTRODUCTION TO ISOMETRICS (table of contents)

ISOMETRICS PART 2 – ATHLETES AND ENTHUSIASTS

Paul J O'Brien, Bruce Lee, Charles Atlas, Eugen Sandow and Zen in the Arts (Website).

ISOMETRICS PART 3 – INTRODUCTION TO UPPER BODY ISOMETRICS

3.1Straight arm plank
3.2Frog Stand
3.3Wall Handstand
3.4Chin Up Hold
3.5Backwards Bridge
X1 Review of Upper Body Isometrics

ISOMETRICS PART 4 – INTRODUCTION TO LOWER BODY EXERCISES

4.1Front Splits
4.2Side splits
4.3Raised calf hold
4.4Raised Hip Hold
4.5Wall Sit
4.6Leg Lift Hold
4.7Squat Hold
4.8One Legged Squat
4.9Butt Clench
X2 Review of Lower Body Isometrics

ISOMETRICS PART 5 – INTRODUCTION TO CORE BODY ISOMETRICS

5.1Hyperextension
5.2Reverse Hyperextension
5.3Stomach Hold
5.4Plank
5.5Sit Up Hold
5.6Sit Back Hold
5.7Side Plank
5.8Roman Hold
5.9One Arm Plank
5.10Reverse Plank
5.11Star Plank
5.12Bruce Lee's Lateral Weight Hold
X3 Review of Core Body Exercises

ISOMETRICS PART 6 – INTRODUCTION TO FULL BODY AND MISCELLANEOUS ISOMETRICS

6.1The flag
6.2One Arm Wall Lean
6.3One Legged Superman
6.4Proprioceptive Single Leg Balance
6.5Yoga Plank
6.6Dip Hold
6.7Single Handed Handstand
6.8One Hand Straight Arm Plank
6.9Climber's Hang Hold
6.10Grip Hold
6.11Free Hand stand
X4 review of Full Body and Miscellaneous Isometrics

ISOMETRICS PART 7 – INTRODUCTION TO ISOMETRICS IN YOGA

7.1Yoga Contemporaries
7.2Trikonasana (Triangle Pose)
7.3Parivrtta Trikonasana (Revolved Triangle Pose)
7.4Crescent Moon Pose
7.5Pinca Mayurasana
7.6Vrishikasana
7.7Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
7.8Utthita Hasta Padangusthasana 1 – Extended Hand to Big Toe Pose 1
7.9Utthita Hasta Padangusthasana 2 - Extended Hand to Big Toe Pose 2
7.10Utthita Hasta Padangusthasana 3 - Extended Hand to Big Toe Pose 3
7.11Parivrtta Hasta Padaghusthasana – Revolved Hand to Big Toe
7.12Virabhadrasana 1 (Warrior Pose 1)
7.13Virabhadrasana 2 (Warrior Pose 2)
7.14Prasarita Padottanasana (Wide Spread Feet Pose)
7.15Utkatasana 1 – Chair Pose 1
7.16Utkatasana 1 – Chair Pose 1
7.17Uttanasana – Standing Forward Bend
7.18Adho Mukha Svanasana – Downward Dog
7.19Parivrtta Parsvakonasana – Revolved Side Anfle Pose
7.20Padahastasana – Hands to Feet
7.21Upavista Konasana (Spread Leg Forward Fold)
7.22paschimottanasana – Seated Forward Bend
7.23paripurna navasana – Full Boat Pose
7.24Bakasana – Crane Pose (Frog Stand)
7.25Sirshasana (Head Stand)
7.26Sulashasana – Locust Pose
7.27bhujangasana – Cobra Pose
X5 – Review of Isometrics in Yoga
http://www.jehmpublications.com/Yoga%20Art.html
http://www.yogaartandscience.com/poses/Standing%20Poses/parchand/parchand.html

ISOMETRICS PART 8 – INTRODUCTION TO ISOMETRICS IN PILATES

8.1The 100
8.2The Knee Pillow Squeeze
8.3The Lying Side Flex
8.4Single Leg Stretch
8.5Abdominal Curl
8.6Oblique Curl
8.7Bridge with Pillow
8.8Double Leg Press
8.9Foot Arch Hold
8.10One Legged Stance
8.11Runner's Squat
8.12Seated Knee raise
8.13Seated Leg Raise
X6 Review of Isometrics in Pilates

ISOMETRICS PART 9 – STATIC GYMNASTICS

9.1L-Sit
9.2V-Sit
9.3The Elbow Lever
9.4One Arm Elbow Lever
9.5Front Lever
9.6One Arm Front Lever
9.7Back Lever
9.8Planche
9.9Straddle Planche
X7 Review of Isometrics in Gymnastics

ISOMETRICS PART 10 – INTRODUCTION TO WUSHU STANCE

10.1Horse stance
10.2Bow stance
10.3Drop Stance
10.4Cat Stance
10.5Empty Stance
10.6Du Li
10.7Ding By
10.8Gui Bu
10.9Ban ma Bu
10.10Tang Lang Bu
10.11San Qi Bu
X8 Review of Wushu Stances

Update: July 2010

I can't believe I've been offline for so long, or at least off of urbantricks. Let us call it one of those unplanned hiatuses. I've also been slacking with my exercise plan. Okay, there were no proper exercise plans, but I had goals. My goal in Feb 2010 was to do 10 full push ups. I got to 5 then stopped my push ups training. I've kept up footie though (aka soccer). In fact, I'm in a Monday 5-a-side women's league and we came 3rd last season out of 8 teams (I think there are 8 teams). The company I worked for also put on a 5-a-side football team and the main rule was 2 women on the field per side. Well, that kind of mucked it up for some teams as they couldn't find any women to play for them and had to drop out. In the end, 13 teams participated and my team got the finals and WON! Shocking!

Finger Hanging & The Bodyweight Culture

I skipped push ups to do finger hangs in my doorway. It started because I wanted tips on doing the L-seat. So I wrote an email to bodyweight guru, Jim Barthurst of beast skills. Amazingly, he did get back to me and offered advice that I should try hanging leg raises. That sounded great until I realised I had nowhere to do the exercise. That wasn't entirely true. Between my doorway at the top is a small wooden pane big enough to fit half the length of my fingers. I could barely hang there for 10 seconds, let alone do hanging leg raises. At this point, I conducted a little google based research which pointed me towards rock climbing, bouldering, indoor climbing, grip exercises and forearm strength training. I also probed the BWC guys (bodyweightculture.com) about grip training at http://bodyweightculture.com/forum/showthread.php?t=15726) and they were more than helpful. Check it out if you want to know about improving grip training. I also decided to put 2 chairs together and work on the L-seat that way.My core is definitely getting stronger.

I'm a 200m a minute woman

In the 5K race that is. Hey. Okay. I know that's slow. But that's 5km in 25 minutes if my calculations are correct, and it's faster than my previous time of 40 minutes. I hope you didn't think it took me 1 minute to run 200m flat out. Maybe it does, but I've never actually tested it. I should add, that 200m a minute is my goal pace. I will start training soon. I'll let you know how I get along with that too and what info I find on effective training methods in for new runners.

There's a Little Less of Me

Well, I weigh a little less at least. As of Feb 2010, I was 9kg. Strong boned as someone so kindly pointed out. “You'd be great in my judo team,” he added. He was serious though. He then asked me my age and displayed a short moment of disappointment as I was 21 at the time and he hoped I'd be younger. He said, “we can still prepare you for the Olympics.” I should be flattered. He thought I'd be good at Olympic level judo just by looking at me. I wonder why I had no problems going through school lol.

The Future of Urbantricks Blogspot

Isometrics will be the theme for the next couple of months. I still want to make urbantricks a one-stop-shop for all these bodyweight exercises. Once I do that, I don't know. Also, I'll be adding regular posts about urbantrickers aka advocates of bodyweight sports and exercises as well sharing resources that I discover. I'd like urbantricks blogspot to house those too.

x, AnonymousJ