A well-planned fitness program should include aerobic exercise, strength training and flexibility. Strength-training equipment like fitness machines and dumbbells are among the oldest equipment used for strength training. Stretch bands are another way to strengthen the muscles of the body. Stretch bands improve muscle strength and, unlike dumbbells and fitness machines, provide the muscles with constant tension throughout the movement. When using stretch bands for strength training, allow 48 hours of rest before training the muscle group again.
Elbow Kick Backs
The standing elbow kick back targets the triceps muscle at the back of the upper arm. Use a stretch band of moderate to heavy tension to perform this exercise. Standing with the right foot in front of the left, place the stretch band under the right foot. Bend the right elbow and grasp the end of the band with your right hand, place your right hand at the side of your hip. Exhale, extend your right arm back behind you, and flex the triceps muscle at the back of the arm. Hold for a few seconds, inhale and return to starting position. Perform 12 to 15 repetitions on the right side then switch, placing the left foot forward and performing elbow kick backs with the left arm for 12 to 15 repetitions. Perform two to three sets using each arm.
Arm Curls
Arm curls target the biceps muscle at the front of the upper arm. Use a stretch band of heavy to moderate resistance to perform this exercise. Place both feet on the center of the resistance band and grasp the hands in each hand with the palms facing forward. Exhale and contract the biceps muscle by bending the elbows, hold this position for two seconds then inhale, relax the biceps and return to starting position and repeat. Perform 10 to 12 repetitions of this exercise for two to three sets.
Lateral Raises
Lateral raises target the middle portion of the shoulders. Use a stretch band of light to moderate resistance to perform this exercise. Place both feet on the center of the stretch band with both hands at your side, palms facing the body. Exhale and lift your arms out and up to shoulder height. Inhale and return your arms to starting position then repeat. Perform 12 to 15 repetition of this exercise for two to three sets.
Squats
Use a resistance band of moderate to heavy resistance to perform this exercise. Begin by standing on the center of the exercise band. Grasp an end of the band in each hand, keeping your hands at your sides. Keep constant tension on the band with your elbows straight. While keeping your elbows straight, slowly bend your knees and lower your body toward the ground until your thighs are horizontal to the ground then return to starting position. Repeat this movement for 12 to 15 repetitions and two to three sets. This exercise targets the quadriceps muscles at the front of the thigh and the gluteal muscles of the buttocks.
References
- "Strength Training Anatomy 2nd Edition"; Frederic Delavier; 2007
- ACE: Whole Body Exercise Band Workout
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