Dynamic Tension

If you think you never have time to work out, Dynamic Tension might be for you. Why? Because you can do it just about anywhere, anytime you have an extra 10 seconds. No kidding.

Basically, dynamic tension is using your own muscles to work against each other. This exercise had numerous benefits and can be truly effective.

Charles Atlas – you remember, the cartoon ads at the back of all the comic books - is probably the best known practitioner of this exercise mode but he combined his exercise with standard calisthenics to get better results. Despite having a great physique, he never lifted weights.

If you want to experience dynamic tension, simply make a muscle – like your biceps – and hold it for ten seconds squeezing as hard as you can. If you don’t feel a pump, you’re not squeezing enough.

To vary things and get additional work, squeeze and slowly change the position of your arm. This is called an isometric exercise and it really works. Extend you arm while contracting your muscle as hard as possible and then ball it up again keeping the tension. Do ten reps like this and you will be quite tired and well pumped.

If you’ve ever wondered why body builders spend so much time posing, it’s not because their stuck on themselves, but instead they’re enjoying a great workout. Arnold swore by this method as a way to supplement his weight lifting – and, unfortunately, his heavy steroid use.

There are more than just a few benefits to isometric exercise and dynamic tension. Here’s the short list:

Can’t make it to the gym? Ten minutes of hard contractions of as many muscle groups as you can work will give you a great – albeit not perfect – workout.

These exercises are not a substitute for regular resistance training, but can help give you some better definition and keep you toned when you can’t make it to the gym.

It’s also great if you’re injured. These exercises are about as safe as can be – you can even do them when laid up.

The best part about dynamic tension exercises is the “no excuse” factor. There is no way you can’t get in at least one tension workout per day. You probably won’t grow big muscles, but you will add muscle mass which is critical for raising your metabolism which in turn burns more fat.

Here are a few exercises to get started:

Arms - Triceps and Biceps

Make a muscle like you are trying to show off your biceps – you can do it with one arm or, to save time, both at the same time. Squeeze for the count of 5 and slowly unbend your arm while keeping the tension on. When your arm is completely straight, try to tighten your triceps for the count of five. Rest 10 seconds and repeat five time or till you can do any more.

Note that if your muscles are not used to working out, your contractions will feel weak. Try doing a few pushups beforehand to pump your arms up some.

This exercise can also be done after doing any resistance exercise that uses your arms to get an extra pump.

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