Tweet
I have tubes because I wanted to get on with working out and I couldn't buy weights. The set I bought has three sets of varying resistance for about $10. Along with my swiss ball, I can do a bunch of exercises. When I get to a certain point, I'll build a weight set, but this is a great travel-friendly/wallet-friendly combo to start off with, or like me, get back into it.
"For those times when you just can't make it to the gym, resistance tubing offers an inexpensive and portable way to get a full-body, strength-training workout at home or on the road."
http://www.acefitness.org/fitfacts/f...spx?itemid=237
Seated row (back): Sit on the floor and grasp one handle. Wrap the tubing around a bedpost or some type of anchor close to the ground and grab the other handle. Sit back so that there is tension on the elastic when your arms are extended forward. Extend your legs in front of you with your knees slightly bent. Pull the handles so that your elbows form right angles as you squeeze your shoulder blades together. Bring your elbows back as far as you can, keeping your spine neutral. Slowly let your arms extend back to the starting position and begin your second repetition. Be sure not to slouch.
Bench press (chest): Secure the center of the tubing at chest level and face away from the anchor, grabbing the handles in each hand. Begin with your thumbs at your armpits and step far enough away from the anchor that at this starting position the tube is not gapping. Fully extend your arms in front of your body. Slowly release to the starting position and repeat.
Military press (shoulders): Stand on the center of the band with feet shoulder-width apart. With your palms facing forward and hands by your shoulders, extend your arms straight up while keeping your back straight (do not arch your back) and abdominal muscles tight. Slowly lower and repeat.
Triceps extension (triceps): Step on the tubing and pull one handle up behind your head. Bring your elbow up close to your ear and, beginning with your arm bent behind you, extend straight up until your arm is straight. You may use your other arm to hold your elbow in close to your head. Slowly lower back to the starting position and switch arms.
Biceps curl (biceps): Step on one end of the exercise band and grab the handle with the same hand. Be sure that when your arm is extended down by your side, there is some tension on the tubing. With your palm facing forward, bend your elbow, bringing your hand up toward your shoulder. Keep your wrist straight and bend only at the elbow. Slowly release and repeat. If you are using light resistance you may be able to stand on the center of the tube and work both arms simultaneously.
Squats (quadriceps, hamstrings, glutes): Stand on the tubing so that you are centered. Grab the handles with both hands and stand with your feet about shoulder-width apart. Hold the handles up by your shoulders and bend as if you are going to sit in a chair. Return to standing and repeat. Be sure to keep a flat back and contract your abdominal muscles.
Kneeling crunches (abdominals): Anchor the tubing above your head and let the handles drop down. Kneel on the floor with the anchor behind you. Hold the handles with your hands up by your ears and elbows in. Bending from the waist, curl down, bringing your head toward your knees and keeping the handles locked by your ears. Slowly return to the starting position and repeat.
"For those times when you just can't make it to the gym, resistance tubing offers an inexpensive and portable way to get a full-body, strength-training workout at home or on the road."
http://www.acefitness.org/fitfacts/f...spx?itemid=237
Seated row (back): Sit on the floor and grasp one handle. Wrap the tubing around a bedpost or some type of anchor close to the ground and grab the other handle. Sit back so that there is tension on the elastic when your arms are extended forward. Extend your legs in front of you with your knees slightly bent. Pull the handles so that your elbows form right angles as you squeeze your shoulder blades together. Bring your elbows back as far as you can, keeping your spine neutral. Slowly let your arms extend back to the starting position and begin your second repetition. Be sure not to slouch.
Bench press (chest): Secure the center of the tubing at chest level and face away from the anchor, grabbing the handles in each hand. Begin with your thumbs at your armpits and step far enough away from the anchor that at this starting position the tube is not gapping. Fully extend your arms in front of your body. Slowly release to the starting position and repeat.
Military press (shoulders): Stand on the center of the band with feet shoulder-width apart. With your palms facing forward and hands by your shoulders, extend your arms straight up while keeping your back straight (do not arch your back) and abdominal muscles tight. Slowly lower and repeat.
Triceps extension (triceps): Step on the tubing and pull one handle up behind your head. Bring your elbow up close to your ear and, beginning with your arm bent behind you, extend straight up until your arm is straight. You may use your other arm to hold your elbow in close to your head. Slowly lower back to the starting position and switch arms.
Biceps curl (biceps): Step on one end of the exercise band and grab the handle with the same hand. Be sure that when your arm is extended down by your side, there is some tension on the tubing. With your palm facing forward, bend your elbow, bringing your hand up toward your shoulder. Keep your wrist straight and bend only at the elbow. Slowly release and repeat. If you are using light resistance you may be able to stand on the center of the tube and work both arms simultaneously.
Squats (quadriceps, hamstrings, glutes): Stand on the tubing so that you are centered. Grab the handles with both hands and stand with your feet about shoulder-width apart. Hold the handles up by your shoulders and bend as if you are going to sit in a chair. Return to standing and repeat. Be sure to keep a flat back and contract your abdominal muscles.
Kneeling crunches (abdominals): Anchor the tubing above your head and let the handles drop down. Kneel on the floor with the anchor behind you. Hold the handles with your hands up by your ears and elbows in. Bending from the waist, curl down, bringing your head toward your knees and keeping the handles locked by your ears. Slowly return to the starting position and repeat.
Comment