Strength Training With Resistance Bands

Photo Credit: Velislav Panchev CC-BY-SA-3.0
No matter how well you plan your schedule, there will come a day when you can’t make it to the gym for your strength training workout. You don’t want to skip your workout, so what can you do? Resistance bands, also called resistance tubes and exercise bands, are a great way to get a good strength training workout. Resistance bands are inexpensive and available in a variety of strengths. You can start out with light resistance and work your way up to a super-resistant exercise band. Beginners should start with a light band and do 8 to 10 repetitions of each strength training exercise. Remember to warm up before your workout and cool down afterwards.
A bench press with a resistance band offers a vigorous workout for your chest muscles. Attach two  resistance bands to a door or a wall using a secure mount. Mount the bands at chest height. Grasp a band handle in each hand with your back to the door or wall. Step forward until the bands just begin to offer a slight resistance. Inhale, squeeze your abdominal muscles and then fully extend your arms straight out from your shoulder as you pull the bands. Exhale and slowly return to the start position. Repeat for 8 to 10 repetitions.
Exercise those hard-to-train triceps by doing a triceps extension exercise. Stand on a resistance band with one foot and hold the band at your shoulder. The band should be behind your back stretched from your ankle, up the back of your leg, behind your back and held at shoulder height with one hand. Brace yourself by squeezing your abdominal muscles and breathing in. Pull the band straight up from the shoulder. Exhale and slowly lower your hand back to your shoulder. Switch arms and repeat the exercise.
Work your legs, abs and back by doing resistance band squats. Stand on two resistance bands, one under each foot with your feet placed about hip-width apart. Grasp a handle in each hand. Pull the bands up to shoulder height and keep your elbows close to the sides of your body. Exhale and squat down. Hold the squat for a few seconds and then exhale as you stand back up pulling the bands with you. Keep your back straight during this exercise and keep your knees over your ankles.
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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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