A successful fitness program includes aerobic fitness, strength and flexibility training. Strength-training equipment such as fitness machines and free weights are among the oldest types of equipment used to improve muscle strength. Resistance bands are a newer form of strength-training equipment. Unlike dumbbells, resistance bands provide the muscles with constant tension throughout the movement. Arm exercises using resistance bands are easy to execute and are similar to exercises done with dumbbells. Select a resistance tube of moderate to heavy resistance to perform arm exercises. Allow 48 hours of rest between muscle groups and challenge your arm muscles until you reach fatigue.
Elbow Kick Backs
The standing elbow kick back targets the triceps muscle at the back of the upper arm. To execute the movement, use a resistance band of moderate to heavy resistance. Place the resistance band under your foot, to create tension, and bend the elbow of the working arm to 90 degrees. Place your hand at the level of your hips. Extend the working arm back behind you hold this position for two seconds then return to starting position. Perform two to three sets of this exercise for the desired number of repetitions.
Arm Curls
Arm curls target the biceps muscle at the front of the upper arm. Use a resistance band of heavy to moderate resistance to perform this exercise. Stand on the center of the resistance band and grasp the handles in each hand. Contract the biceps muscle by bending the elbows, and bringing your palms up to your shoulders, hold this position for two seconds then return to starting position. Perform two to three sets of exercise for the desired number of repetitions. To challenge the biceps muscle group even more, move through a varied range of motion--arms from the thighs and halfway up to the chest, from chest level up to the shoulders, and full range of motion from thighs to the top of the shoulders. Perform seven repetitions of each movement without rest.
Lateral Raises
Lateral raises target the middle portion of the shoulder muscle group. Use a stretch band of light to moderate resistance to perform this exercise. Stand in the center of the resistance band with both hands at your side, palms facing the body. Lift your arms out and up to shoulder height. Hold this position for two seconds then return the arms to starting position at your sides. Repeat this lifting and lowering of the arms for the desired number of repetitions and for two to three sets of exercise.
Overhead Press
The overhead press strengthens the middle portion of the shoulder muscles. Use a light to moderate resistance band to perform this exercise. Place one foot in the center of the resistance band and grasp the handles in each hand. Bring both hands up to shoulder height with your palms facing forward. Extend your arms up overhead then bring your arms back to shoulder height. Repeat this lifting and lowering of the arms until the desired number of repetitions are complete. Perform this exercise for two to three sets.
References
- "Strength Training Anatomy 2nd Edition"; Frederic Delavier; 2006
- Shape Fit: Overhead Press
- ACE: Whole Body Exercise Band Workout
Member Comments