Generate some back pressure but keep the air moving.ġ2 seconds on (three exhales under load), 35 seconds off. The use of long hold Valsalva is not a good idea esp for hypertensive or pre-hypertensive such as yours truly. attempt to "hold" tension on inhale and increase it on exhale.
use of fast, blood flow encouraging movements between exercise selection, this can be sprinting in place or jumping rope as fast as possible with high knees. Upper body movements are used in a DL or squat posture, using those movement patterns to overload the upper body muscles I'm working on. For those I keep tweaking the load to floor distance to recruit the best blend of motor units. This cannot really be applied to Squat and DL. use of stronger muscle groups to overload weaker or leverage disadvantaged ones. Train at the longest muscle length you can manage that you feel activates the target muscle(s) sufficiently. Some compound movements require a little tweaking to get the posture right as the various muscle groups do not contribute equally throughout. This is very important as it improves strength across the entire ROM. muscles should be trained at the longest length possible that still allows for good contraction force and includes the muscles you're targeting. initial effort should generate force as quickly as possible - don't ease into it. My approach this block is based on a few common principles: Is a solid way to train muscle and movement patterns that are difficult to load with conventional resistance gear, and a really good way for folks stuck with very light resistance equipment to get some high tension work that compliments high rep/low weight - there is no excuse to not "train heavy". Is also one of the best ways to train around and with injuries, and the absolute best way to improve tendon density and either stiffness or elasticity, depending on how it is applied. Now I view it as somewhat mandatory, isotonic being better at creating muscle and movement patterns, isometrics being better at programming the brain to use that muscle. How can one recommend or reject something they haven't taken a deep dive with? I used to loathe doing this and only began including it for two reasons - to work around nagging injuries and to gain greater familiarity with it when I was considering personal training as a 2nd job. Every so often I break off to do a 6-8 week block of isometrics.