Second Stage: Isometric Postures

It is advisable to study the suggested postures two times a day – in the morning and in the evening. The entire complex takes only 20 minutes altogether. Each posture is taken for 5-6 seconds and repeated 9 times.

During the first two weeks you should take only the first five postures and then add one posture at a week.

1. Main stand. Extend your arms out to the sides and make fists with palms facing upward. Tense the biceps muscles of arm (biceps) strongly; bend your elbows. Bending your arms imitate as if you were pulling a heavy load. Having touched shoulders with your hands, turn the fists with the palms facing the sides and start unbending arms as if you were pushing heavy load aside. In such case the triceps muscles of arm (triceps) should get tensed up, the biceps being relaxed. Bending the arms make an inhalation and exhale while unbending them. The inhalation is made through your nose and the exhalation is made through your mouth.

2. Standing with feet shoulder-width apart, lift both arms upward and make fists. Tensing arm and back muscles strongly, extend your arms out to the sides, and then start bringing them together in front of you tensing mainly chest muscles as if you were squeezing something strongly in front of you. While extending your arms make an inhalation and exhale while bringing them back together. Try for the muscles that are not involved in the exercise to be relaxed.

3. Lie on your back and put your hands behind your head. Keeping your trunk motionless, lift and drop your legs by turns doing it rapidly and with tension. Lift your legs to an approximate 50-degree angle. While you are exercising do not touch the floor with your heels. Your breathing should be smooth and regular. Only the abdomen and leg muscles should get tensed up.

4. Lay your hands on a chair hack, put your heels together, toes apart, straighten your back, look ahead of you. Sit down slowly and with tension until your buttocks is touching your heels. Then start straightening your legs with such a tension in your quadriceps muscles of thigh as if you were lifting a heavy load on your shoulders. While you are sitting down make an inhalation and exhale when you are getting up.

5. Put your feet apart. Extend your arms to the sides; make fists with palms facing upward. Look straight ahead, move your chest forward. Tensing the muscles lift your straight arms as if you were lifting a load. Then make an inhalation and, tensing the broadest back muscles, start lowering your arms – then exhale.

6. Continue with push-ups lying face-down on the floor and keeping all your body in tension. Watch for your trunk and legs to form a straight line. As you get more trained, start pushing up with your fingers. Bending your arms make an inhalation and touch your chest to the floor, and exhale when you are unbending them.

7. Main stand. Extend your arms out to the sides; make fists with palms facing downward. With tension start lifting and lowering your arms by turns. Breathe freely.

8. Lie down on the floor, on your back. Cross your arms over the chest. Leaving the lower trunk and your legs motionless, start lifting your head and chest with great tension of abdomen muscles as if you were rising up with a load on your chest. While you are rising up make an inhalation and exhale when you are getting down.

9. Put your feet apart with your legs half-bent. Lift your left arm forward with your right arm straightened along the trunk. Drop your left arm down with the tension in the chest muscles and broadest back muscles, and lift your right arm forward with the tension in the deltoids. Next time extend your hands out to the sides and then forward again. Breathe smoothly.

10. Lay your hands on a chair hack; put your heels together; make your back a bit stooping. Straighten your back tensing the muscles and simultaneously lift your feet upward as high as you can, leaning against your heels. While you are exercising the thigh and shin muscles should be very tensed. Make an inhalation while you are lifting your feet and exhale when you are lowering them.

11. Put your feet apart. Bend and unbend your arms in the elbow joints by turns keeping your elbows motionless. While bending your arms, your palms are facing upwards, and while unbending your palms are facing the trunk. While bending your arms concentrate all your attention and tension on the biceps, and on triceps while unbending. Breathe smoothly.

12. Put your feet apart. Lift your arms up with tension and join them into a “lock”. Turn to the right and, tensing the abdomen muscles, bend your trunk downwards. Then repeat the exercise to the left side. Make an inhalation while bending and exhale while lifting your arms up.

13. The initial position as in exercise 10. Having tensed the gastrocnemius muscles strongly, rise upon your toes and then lower yourself down to the whole foot. Do not bend your legs while exercising. Make an inhalation while rising upon your toes and exhale while lowering down.

14. Put your feet apart with your legs slightly half-bent. Tensing the abdomen muscles bend your trunk forward and simultaneously bend your elbows and tense the biceps. Then, tensing the triceps, start unbending your elbows as far backwards as possible, imitating moving a load backwards. Straighten your trunk and lower your arms. Make an inhalation while bending your trunk and exhale while straightening.

15. Main stand. Lift your right arm upward; bend your left arm to your shoulder. With tension change the position of your arms by turns. While lifting your arm tense the triceps and while lowering your arm to your shoulder tense the biceps and broadest back muscles. Breathe smoothly.

Note: The static strength training will gradually become a habit. You can do it at work, while expecting somebody or something etc. Having mastered and learnt it you can either stop at the point, or go further.

Note: You can stop at the point. While repeating the above exercises completely or partially once or twice a day, you will be able to stay fit and sound. The exercises suggested below are absolutely optional and may be useful only when improving the energy circulation in organism. While improving the circulation, for instance, the very isometric postures may result in additional and substantial muscular development, especially for those having an athletic body.