Stationary Contraction Home Training
Contracting as hard as you can against a stationary object such as a wall stimulates muscle fibers and activates fat burning hormones tremendously. Multiple strategic thirty second pauses during lower body exercises provide tremendous challenge without any external load and can be absolutely anywhere. Zero equipment is needed which means no excuses should be made due to gym closures, traveling or lack of time. Various positions contracted for 22 seconds or longer are much more challenging than they appear when the right level of effort is applied. Stationary Contraction Home Training is a perfect solution during a stay at home order to improve body composition, strength and quality of life. 3 Full Training Sessions are provided below to give you the opportunity to thrive during these unprecedented times.
Stationary Contraction Home Training
- Naturally boost IGF1 for Localized Body Fat Loss
- Prevent loss of muscle and strength associated with reduced activity
- Reduce stress on joints by eliminating external load
- Improve daily energy and reduce stress
- Increase blood flow to hard working muscles
- Boost fat burning hormones and metabolism
- Fresh Muscle Stimuli
- No equipment needed
22 Seconds of All Out Effort
We have used these strategies for years for personalized program clients who are traveling to remote locations without training equipment. Pushing extremely hard against the stationary object will build up lactic acid levels. High levels of lactic acid lead to big increase in natural growth hormone which is very powerful for body fat loss.
The limited range of motion may be more comfortable for trainees than other movements due to existing injuries. Stationary contractions are a great way to train the muscles without external weight load. Dr. Serrano often includes the Doorway press as a warm up protocol during patient shoulder training sessions to prepare the shoulders for other movements with load. The doorway press is so difficult that even two well executed sets can reduce the weight loads used during subsequent shoulder pressing sets which helps clients to focus on proper form while maximizing body transformation benefits.
Fat Burning Intervals Twice Weekly
Two fat burning interval sessions each week with three Stationary Contraction Home Training workouts are a powerful combination to improve body composition. Strive for Five with 5 total high quality exercise sessions per week to support an elevated rate of fat burning throughout the 7 day week. String together four weeks of Strive for Five to experience a significantly faster rate of progress when the correct recovery and nutrition tools are in place.
Venues to consider at home include jump ropes, sprinting outside, bicycles, stairs and other venues that are safe while not aggravating joints. Intense sprints followed by periods of lower intensity repeated multiple times have proven to be highly effective for clients aiming to maximize body fat loss and conditioning without sacrificing hard earned muscle. Afterburners following fat burning interval sessions are highly effective and great for stress reduction.
|Stationary Contraction Home Training|
|A1.||Contracted Lateral Raise||4||22 sec||45|
|A2.||Supinated Triceps Contraction||4||22 sec||45|
|A3.||Wide Doorway Press||4||22 sec||45|
|A4.||Biceps Contraction Hold||4||22 sec||45|
|A5.||Doorway Press||4||22 sec||45|
|A6.||Knuckle Biceps Contraction||4||22 sec||45|
|A1.||Strategic Pause Lunge||4||30 sec||60|
|A2.||Doorway Hamstring Contraction||4||30 sec||60|
|A3.||Time Paused Squat||4||30 sec||60|
|A4.||Praying Hamstring Contraction||4||30 sec||60|
|A5.||Standing Unilateral calf raise||4||30 sec||60|
|A6.||Seated Hamstring Contractions||4||30 sec||60|
|A1.||Stair Push Ups||4||(8-10)||45|
|A3.||Chest Contraction||4||22 sec||45|
|A4.||Lat Table Driver||4||22 sec||45|
|A5.||Low Hand Chest Contraction||4||22 sec||45|
|A6.||Low Hand Back Contraciton||4||22 sec||45|