Using dynamic tension, without equipment, you can simulate any movement to stimulate any muscle.
The crazy part is that the contractions I get this way are far more intense than I get with weights.
Simulating lateral raises, for instance, feels nearly as heavy as a 5 rep max. And it’s far more accessible.
I use this the most for 4 way neck, though I’ll train the entire upper body, and sometimes the lower body with the same.
It’s flexing while moving, and it gets you stronger.
As I said I’ll use it for 4 way neck training, which often turns full body by leaning to the side, and sucking in my arms simulating a double leg takedown.
I’ve held side kicks, flexed my glutes in a quarter squat, tried to drive my feet through the floor in the same (this can be done with hands and pushups), triceps flexed, curled to my most intense biceps contractions, activated the shoulder girdle with karate punches and blocks held, lateral and rear delt raises standing vertically, you can think of throwing ala grappling and feel the stretch across your obliques, abdominals, and even chest…even with out an object to hold onto just letting your body act as resistance.
A few hours of research into isometrics, dynamic tension, and everything on the isometric spectrum will pay dividends when you decide or are forced to train without equipment.
So many cry when they lose gym access, some of us thrive.
You find out how important training is to a person when they have to make do with only themselves.
Persistence & Tenacity