Fitness equipment such as fitness machines, dumbbells and barbells are among the oldest equipment used for strength training. Exercise bands are another way to strength train. Exercise bands come in a variety of resistance and offer a challenging workout similar to using dumbbells. Use resistance band chair exercises to strengthen the muscles of the body from a seated position. The use of light to moderate resistance bands during a chair workout will challenge the muscles and provide variety to your current fitness program.
Step 1
Perform seated arm curls to strengthen the biceps muscle. Use a moderate to heavy resistance band to perform this exercise. Sit at the edge of the chair, bend the knees to 90 degrees, and place both feet at the center of the resistance band. Grasp the handles of the resistance band in each hand with the palms facing forward. Bend the elbows and curl the hands up toward the shoulders. Extend the arms and return to the starting position. Perform 12 to 15 repetitions of this exercise for two to three sets.
Step 2
Perform lateral raises to strengthen the middle portion of the shoulders. Hold a moderate resistance band to perform this exercise. Sit at the edge of the chair, bend the knees to 90 degrees and place both feet at the center of the resistance band. Hold both hands at your side with your palms facing the body. Exhale and lift your arms out and up to shoulder height. Inhale and lower your arms to starting position. Perform 12 to 15 repetition of this exercise for two to three sets.
Step 3
Perform seated knee extension to strengthen the quadriceps muscle at the front of the thigh. Hold a moderate weight resistance band to perform this exercise. Sit at the edge of a chair with the feet together. Loop the center of the band around the ankle of the exercising leg. Step on the band with the non-working leg and grasp the ends of the resistance band at knee level. Extend your knee out slowly, hold the top position for two seconds then return the leg to starting position. Perform 12 to 15 repetitions of exercise then switch and use the other leg.
Tips and Warnings
- Examine the resistance band for tears before usage. Use the resistance band that coincides with your strength level.
- Discard resistance bands with tears to prevent injury.
Things You'll Need
- Moderate resistance band
- Heavy resistance band
References
- "Strength Training Anatomy 2nd Edition"; Frederic Delavier; 2007
- Sports Injury Clinic: Resistance Band Exercises
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