Exercise tubing is made out of hollowed rubber, usually with two plastic handles attached to it. They come in different levels of resistance, and you can attach them on a hook on a wall or on an adjustable cable pulley machine. Unlike training with dumbbells, cables and your own body weight, the resistance of tube training changes with the length of the rubber tubing and the range of motion of the exercise. Training with tubing requires you to control the speed of both extending and retracting the tubing.
Push Exercise
Step 1
Set a sturdy wall hook on a wall about as high as your heart-level. Place the medium tubing around the hook. Hold both handles and face away from the wall.
Step 2
Step forward until there is a slightly resistance on the tubing. Place one foot in front of the other, with point both toes forward.
Step 3
Place both elbows close to your ribs, and retract both shoulder blades together. Hold the handles so your knuckles are facing out to your sides. Lean your body slightly forward.
Step 4
Exhale and push both arms forward. Hold the end position of one second, then slowly return to starting position. Keep your body still and your spine in neutral position. Do 10 to 16 reps for three sets.
Pull Exercise
Step 1
Use the same hook position and tubing as the previous exercise. Face the wall and step back until you feel a slight tension in the tubing. Extend both arms in front of you, and place one leg behind you. Point both feet forward.
Step 2
Exhale and pull the tubing so that your elbows are close to your ribs. Squeeze your shoulder blades together. Hold the end position for one second, and slowly return to starting position.
Step 3
Keep your spine in neutral position, and do not move your body. Do 10 to 15 reps for three sets.
Chops
Step 1
Set a wall hook on a wall about 1 foot above your head. Place the tubing around the hook, and stand with the left side of your body facing the wall. Grab both handles and place your hands over your left shoulder. Step to your right until there is a slight tension in the tubing.
Step 2
Pull the tubing across your body and down to the ground. Rotate your torso and left hip, pivoting your left foot as you chop down.
Step 3
Return to the starting position, and quickly do another chop. Repeat the movement for 10 to 12 reps per side for three sets.
Things You'll Need
- Medium-strength rubber tubing
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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