Resistance bands are effective training tools that are used to strengthen the major muscles of the body. They are light, safe and relatively simple to use, making them an excellent choice for senior trainees. The bands are available in different amounts of resistance to accommodate the varying levels of strength.
Standing Resistance Band Crossover
The standing resistance band crossover is a movement for the pectoralis major muscle of the chest. Attach the resistance band around a sturdy object. Grab the two handles with your arms extended using an overhand grip and stand facing away from the sturdy object. Keep a slight bend in your elbows. Place your feet close together, slightly bend your legs and lean forward a bit at the waist. Stick your chest out and keep your back straight. This is the starting position. Bring the handles out in front of your chest and contract the chest muscles. When the two handles are close to one another, return back to the starting position.
Standing Resistance Band Lateral Raise
Standing resistance band lateral raises target the medial deltoids of the shoulders. Place the resistance band on the floor, stand on it with your feet shoulder-width apart and grab the two handles using an underhand grip. Stand with your body upright and your arms extend by the sides of your body. Keep a slight bend in your elbows. Lift the handles up and away from the sides of your body. Once the handles are near shoulder level, return the handles down to the initial point.
Standing Resistance Band Curl
The standing resistance band curl targets the biceps muscles of the upper arms. Put the resistance band on the ground and stand over it with your feet in a stance that is shoulder-width apart. Hold each of the handles with an underhand grip. Stand with your body upright, extend your arms and position them by your sides. Turn your hands so your palms are facing forward. Keep your elbows by the sides of your body throughout the exercise. Raise the handles up toward your shoulders, focusing on the biceps. Then lower the handles down to the start.
Standing Resistance Band Lunge
This exercise works the quadriceps of the front thighs, hamstrings of the back thighs and glute muscles. Place the resistance band down on the ground and place your right foot over it. Kick your left leg back and place your left foot on the ground. Stand with your body upright, bend your arms and position the handles in front of your body. Lower your hips down by bending your legs until your left knee is near the ground. Then raise your hips back up to the beginning. After completing the desired number of reps with the right leg, repeat the exercise with the left leg.
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