Isometric Triceps exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric Triceps )

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Name of exercise  Iso elbow ext
Other names of exercise Isometric Triceps
Description of exercise Isometric triceps exercise is a type of strength training exercise that focuses on the triceps muscles located on the back of the upper arm. This exercise involves holding a static position with the triceps contracted for a period of time, without any movement. It can be performed in various positions, such as pushing against a wall or holding a weight in a specific position. Isometric triceps exercise helps to improve muscle endurance, stability, and strength in the triceps. It is also beneficial for improving overall arm strength and can be incorporated into a full-body workout routine. It is important to maintain proper form and gradually increase the duration of the hold for maximum effectiveness.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit at table, with arm on table, elbow bent, palm down.
  • Push down against table.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased muscle strength
  • Improved muscle endurance
  • Enhanced muscle definition
  • Reduced risk of injury
  • Can be done without equipment
  • Can be done anywhere
  • Can be modified for different fitness levels
  • Targets specific muscle groups
  • Can help with weight loss
  • Can improve overall athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Isometric triceps exercises should be avoided in certain situations to prevent potential injury or strain on the muscles. These situations include:Pre-existing injuries: If you have any existing injuries or conditions in your triceps or shoulder muscles, it is best to avoid isometric triceps exercises as they can aggravate the injury and hinder the healing process.
  • Joint pain: If you experience pain in your elbow or shoulder joints, it is recommended to avoid isometric triceps exercises as they can put additional strain on these joints and worsen the pain.
  • Muscle fatigue: If your triceps muscles are already fatigued from previous workouts, it is best to avoid isometric exercises as they can further strain the muscles and increase the risk of injury.
  • High blood pressure: Isometric exercises can cause a temporary increase in blood pressure, so individuals with high blood pressure should avoid these exercises to prevent any potential health risks.
  • Pregnancy: Pregnant women should avoid isometric triceps exercises as they can put undue strain on the abdominal muscles and potentially harm the developing baby.It is always important to consult with a doctor or certified fitness professional before incorporating isometric triceps exercises into your workout routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • DO NOT HOLD BREATH!

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • tendonitis
  • bursitis

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    Frequently asked questions

     

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