Holds and isometrics handbook trainings workouts and exercises

Holds and isometrics handbook trainings workouts and exercises
Written by: Jeffrey Koelewijn from Holland


I'm not responsible for any damage
some exercises are harder to do than others and need
time and training to achieve.



Arms:
Holding the arms extended at shoulder height:
Sideways
To the front
In between sideways and a frontal hold

Legs:
Standing on one leg
Standing on one leg with a knee up
-At around hips height or slightly above hips height
Standing on the balls of the feet
Standing on one foot and on the ball of the foot
One knee up and standing on the ball of the foot

Kick holds:
Front kick hold
-Front kick and hold
Side kick hold
-Kick to the side and hold
Horse kick hold
-Backwards kick and hold
-The body is bend forward a little bit
Extra: For front, side and horse kick hold: Leg extended below hips hight at around hips height or slightly above hips height

Push up holds:

Keep a push up position
-Up position
-Half way position
-Down position
One arm push up stance hold
-By putting the feet wider it's easier to hold the position
Deser lizard with knees on the ground
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor
Desert lizard push up hold
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor

Sit up position holds:
Normal sit up holds
Finger tips touching the knees hold
Feet and back of the floor sit up hold

Squat and more holds:
Sitting stance against the wall
90 degree squat stance hold
Squat hold full down position ''ass to grass''
Pivot squat hold
-A one leg squat hold at the down position

Special holds:
Bridge hold
-While laying on the back push yourself up with the hands and legs
Back and feet in the air while on the hands
-While holding the legs in a little the feet are raised into
 the air while the arms and hands support the body
Legs of the floor
-while sitting on the ground with legs extended
 push yourself up
Tugged position
-While in a kneeled position push yourself up with the hands
Handstand hold
Planche
Legs extended and off the floor
Human flag
-Asume a flag position on a bar or pole

Extra:
Holds and isometrics can also be done with dumbells, weights, weightvests
or a backpack
Tip: Keep breathing

Sit up variations exercises trainings and workouts

Sit up variations exercises trainings and workouts

Written by: Jeffrey Koelewijn from Holland
Artist photographer and sportsman


Exhale on the way up and inhale on the way down

Normal sit ups:
Feet on the ground and knees up
A good sit up is done by almost touching the knees with the upper body

Normal
 The hands can be done behind the head or somewhat clamped to the body
Sideways
 Here the hands are behind the head
 The left elbow touches the right knee and the right elbow touches
 the left knee
 this can be done 2 or 1 per sit up
Punches
 Here the hands are somewhat clamped to the body or in
 a fighting position
 2 punches in the up position


While in the normal position:
Touching the knees
 Touch the knees with the tips of the fingers
Touching the knees sideways
 Left fingers touch the right knee and right fingers touch
 the left knee
Holds
 Touch and keep touching the knees for for example 10 or 20 seconds
 and then doing that over and over again for a desired amount of times


While on laying on the back the feet are lifted of the ground
and make around a 90 degree angle at the hips and knees
The hands are placed behind the head while the elbows stick out

Elbow to the side of the knees
Elbow to knee side ways
 Left elbow touches the right knee and the right elbow touches the left knee
 A cycling like motion is made


While feet and back of the floor

Hold
 Just hold the position
Up and down
 Moving the legs up and down
Crossing
 Right foot over left foot and left foot over right foot
 making crossing motions
Wide and close
Touching the feet
 Touch or almost touch the feet by raising the upper body and the legs


Sets and reps:

Normal sets
 3x30 for example
 or 3x100
Pyramid sets
 20-30-40-30-20 for example
3x3x30
 3 sets of 3x30
Extra:
Until feeling the muscles
Almost until failure
Until failure
Extra:
In the warm up
Just here and there
Serieus, for steel abs