Resistance Band Exercises - Your Mobile Gym!

The Versatility Of Resistance Band Exercises

These types of exercises add a new dimension to a strength training program. If you use a gym regularly, but want a change from regular weight training with barbells, dumbbells and machines resistance band exercises could be just what you are looking for.

If you have never set foot inside a gym nor ever plan to, but would like to increase your strength, band exercises could make a great addition to a healthy lifestyle.

Safety Tips: (How to avoid smacking yourself in the face)

1. If you use the latex rubber variety check them each time for tears or flaws
2. Avoid pulling the bands towards your face
3. Use them with control. Always maintain tension on the band when releasing it to the start position
4. Maintain correct posture throughout your workout
5. Use correct form - wrist straight hand in line with forearm
6. If you use the kind without handles tie a safe knot ( like a reef knot) in the band to prevent it from slipping
7. To increase difficulty shorten the band (not really a safety tip, but a tip worth knowing)
8. Increase resistance gradually
9. To prevent chafing wear long pants and socks

How To Select Resistance Bands

Well you are spoilt for choice really, from rubberized lycra to tubing with detachable handles and various accessories - there's a lot to choose from. Shop around and get several resistance grades.

Thicker bands offer more resistance, thinner bands less. Having a variety allows you to choose the right resistance for a given exercise, and to progress gradually to bands that offer more resistance as your strength, endurance and coordination increase.

I recommend you get a kit that includes bands, door attachments and instructions for the various resistance band exercises that you want to do.

Caring For Rubberized Lycra Resistance Bands -

• Remove rings and check the soles of your shoes for sharp objects like stones. Stretch the band a little holding it up to the light before using to check for flaws.
• Dry and brush talcum power or baking soda, over the bands before storing in a cool dark place. Resistance Band Exercises

Like I said before resistance band exercises can be used to rehabilitate injured muscles, balance muscular imbalances as well form part or all of a resistance training program.

Resistance Band Exercises - a small selection

Out of hundreds of possible exercises I have picked eight below that work the major muscle groups.

Lat Pull Down - for your Latissimus Dorsi - the butterfly like muscle that forms the width of the back, and your Biceps

How to perform this exercise -

• The center of the band needs to be attached to a fixed object about 2 to 3 feet above your head. (You could drape the band over a chin up bar allowing you to hold the two ends)
• Hold the ends of the band over head, with your hands about 12 inches apart.
• Starting with your arms stretched above your head with elbows straight bend your elbows pulling your hands down to chest level
• Slowly return to the starting position

Resisted Push Up - to strengthen your chest, triceps, and rear shoulders

• Start on your hands and knees with the band crossing your back and the ends under your hands
• Keeping the ends of the band pushed against the floor with your hands, move your feet back so your legs are straight out behind you, keeping your elbows locked so your arms are straight, so you are in the top position of a push up. Now bend your elbows so you lower your chest to the floor
• Push up like a normal push up, against the resistance of the band, back to the top starting position

Overhead press - to strengthen your shoulders and triceps

• Stand with the center of the band under your feet and one end in each hand
• Bend the elbows and position your hands just above shoulder height
• Push your hands above your head, straightening the elbows
• Slowly return back to the starting position
• Keep your back straight

Triceps Extension - to strengthen the triceps

• Attach the center of the band to a high, stationary object
• Hold an end in each hand with your arms straight hands above your head about 12 inches apart
• Keeping your upper arms still, bend your elbows, pulling against the band resistance, with your hands moving down to slightly behind your head
• Slowly return to the starting position

Biceps Curl - to strengthen your biceps

• Stand with the middle of the band under your feet and an end in each hand
• Start with your arms straight by your sides and the band held taught
• Bend your arms at the elbows to lift your hands towards the shoulders, making sure your upper arms remain still and pressed against your sides
• Slowly return to the starting position

Hip Extension - to strengthen your glutes and hamstrings

• Start on all fours with the band wrapped around the sole of one foot
• Wrap the ends of the band around your hands
• Lift your leg off the floor and straighten it out behind you, lifting it up so that it is level with your spine (As if you are kicking backwards)
• Slowly return to the starting position
• Change feet when you have finished performing the reps you want for one leg.

Training Tips

Beginners: Perform one set of 10-16 repetitions using a variety of bands 2-3 times per week on alternate days
Intermediate: Do two sets of 16 reps using a variety of bands, 2-3 times a week on alternate
Advanced: Do three or more sets of 16 reps using a variety of bands 2-3 times a week on alternate days