To start with, allow me to tell you I am seventy years old and have already been doing this simple exercise plan, along with some other activities for 2 years.
As you are probably not familiar with isometric exercises, only a rapid run down.
These're exercises done just where one muscle group, for instance the biceps (front of top arm... curls the arm), exipure brown fat pulls or perhaps drives against both another muscle group, for instance the triceps (back of upper arm... extends the arm), or even, an immoveable object.
The muscle is tensed in extension or contraction for between seven as well as ten seconds.

I continually do a slow count to 10, myself.
Caution, although the recommendation for many rapid results is to tense the muscle to seventy five % of its maximum capacity, you have no chance of measuring this particular, along with, at first, you are at higher risk of damage, so, as you begin, simply tense until you're feeling resistance and steadily you will begin to sense the "sweet spot". In addition, supporting muscles might not be as strong as the main muscle being worked out, and you do not want to have to stop as you've injured several smaller muscle.
There's a tendency during extreme effort to hold your breath.
This is another small rule of thumb of mine. If I have to stop breathing to tackle the specific isometric physical exercise, I'm trying too hard & risking injury... not just on the muscle, but for the heart.