Exercise bands can provide the ideal amount of resistance, no matter what your level of fitness may be. Exercise bands stretch continuously, so you get resistance during the whole range of motion of each exercise. Inexpensive and easy to transport, exercise bands are not a substitute for free weights, warns NSCA-certified personal trainer Tom Venuto, but they can make for a quick workout without needing a lot of equipment. By connecting your exercise bands to your door, you can try a new range of exercises using your door as an anchor.
Step 1
Attach a door anchor to the end of your exercise bands. Most door anchors have a loop construction much like a belt. Thread one end of your exercise band into the loop and through the other side of the buckle and pull tightly to secure.
Step 2
Open the door you wish to use as a support for your exercise band. Slip the flat plate of the door anchor through the door. holding it flush with the inside of the door jamb.
Step 3
Shut the door on the anchor strap and pull. The strap plate will stop the strap from slipping through the door as it lies flat against the opposite side of the door. Pull a few times to ensure that the strap is secure. If you didn't have an anchor, you could wrap the handle of the resistance band around the opposite doorknob, but you could risk doing damage to the tubing when you shut the door. Only attempt this with a flat exercise band.
Step 4
Adjust the strap to the right position by opening the door slightly to raise or lower your exercise band. For lat pull downs or chest presses, attach the anchor over the top of the door, with the belt end of the anchor attached to the center of the band. For leg adductor and abductor exercises, attach the anchor ankle-height from the door so you can wrap or tie the exercise band to your ankle. For rowing exercises, cable punches or bicep curls, attach the anchor hip-height on the door.
Step 5
Examine your exercise band after each use for signs of wear and tear, recommends the American College of Sports Medicine. High resistance exercises, like those you use with a door as an anchor, could cause stress to an exercise band. Look for signs of repetitive wear, like cracks, fading or brittleness. If you detect any, detach the exercise band immediately and replace.
Things You'll Need
- Door anchor
- Resistance band
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