Resistance tubes, or just plain "tubes" as they are often called, are made out of durable rubber and they come in various colors that are matched with specific resistance. They also have a strong nylon door attachment that gets slid into the hinge to perform exercises. Tubes can be stepped on or attached to the door to anchor them and use in performing exercises.
Function
Exercise tubes allow you to get a workout from your home, office or even at the gym. When you are traveling, they conveniently fit into luggage, backpacks, brief cases and purses. This gives you the ability to get a workout from any hotel or house you are staying at.
Features
The tubes have handles on them that make them convenient to mimic exercises that are done with conventional weights. They can be used by themselves or you can use two or more at a time. An example of this would be doing bicep curls by sliding a body bar through the handles of two tubes. This can be done when you have two light tubes and you want to get more resistance.
Presses
Presses are exercises that involve pushing your arms away from your body. Examples of these are chest presses and shoulder presses. To do shoulder presses, step on a tube in a shoulder-width stance and hold the handles at shoulder height. Push them straight up into the air until your hands are about an inch apart, then lower them back to the starting point.
To do chest presses, attach the tube into the door at chest height. With your back to the door, grab the handles and walk forward until there is some resistance. With your hands by your shoulders and palms facing down, push them straight out until they are about an inch apart, then lower them to the starting point.
Rows
Rows are the opposite of presses. You are pulling the tubes toward your body instead of away from it. An example of this method can be seen with back rows. To do these, fasten the tube to the door at about chest height. Face the door, grab the handles and extend your arms straight out. With your back straight, pull the handles in toward your body and allow your arms to slide along the sides of your body. Pinch your shoulder blades in, then extend your arms back out.
Chops
An exercise method to work the core would be chops. These exercises involve fastening the tube to the door at different heights, holding both handles of the tubes and swinging them to your side with your arms straight. Your back stays straight, your core stays tight and your head stays in line with your hands.
Identification
Light resistance tubes can be used to treat shoulder pain. This is often the case while rehabbing a rotator cuff injury. One exercise that can be used is an external rotation. To do these, fasten the tube to the door at the height of the handle. Stand next to the door with your bad shoulder opposite of the door. Grab the handle with your hand on your affected arm and bend your elbow 90 degrees. With your upper arm tight against your side, rotate your arm across your body and outward like a gate swinging open. Slowly bring it back and repeat.
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