Speed Shaper is a resistance band training program for the home. Resistance training offers toning without muscle bulk. Bands work to strengthen muscles and have the added advantage of being portable. According to website Sport Fitness Advisor, resistance band training is vital for cardiovascular exercises and to tighten specific muscle groups. The Speed Shaper is a one-piece device with four handles that make the unit versatile and adaptable for both standing and floor exercises.
Standing Exercises -- Five Repetitions Each
Step 1
Place your feet shoulder-width apart. Bend your knees slightly for balancing. Grasp two handles of the Speed Shaper in each hand. Extend your arms overhead. Pull your arms outward, away from your body. Hold for three seconds and return to start. This works the arms and upper back.
Step 2
Hook two stirrups around one foot and grasp the other two with the hand on the same side. Bend at the waist slight away from the device. For example, if the left foot has the stirrup, bend to the right. Place your free hand just about the knee of the free leg. Bend further away from the Speed Shaper as you pull upward to stretch the band. This works the waist on the stretching side. Switch sides after five repetitions.
Step 3
Grab two handles in each hand and hold your arms in front of your chest. Stretch the band outward, extending your arms to the sides at mid-chest height. Hold for three seconds with arms extended on each repetition before returning to start.
Floor Exercises -- Five Repetitions for Each
Step 1
Sit down on the floor with your knees bent in front and your back straight. Wrap the band under your feet and grasp two handles in each hand. The band should go from one hand, around the bottoms of your feet to the other hand. Pull the cord upward towards your chest. Hold for 10 seconds and return to start.
Step 2
Insert one foot into each stirrup. There are two stirrups on each side of the Speed Shaper. Use one side for your feet and one for your hands. Grasp the free handles with your hands, one handle in each. Lie down so your head is on the floor. Position your hands near your waist. Extend one leg up into the air. Pull the extended leg out to the side, away from your body while holding your hands steady to add resistance. Hold for three seconds and return. Repeat the exercise with the other leg to work hips and thighs.
Step 3
Turn over on one side, keeping your feet in the stirrups. Grasp both free handles in the hand facing the ceiling. Stretch the top leg upward towards the ceiling. Hold the leg, fully extended for three seconds to work the outer thigh. Turn over and repeat the exercise with the other leg.
Tips and Warnings
- Move slowly to get the most out of the resistance from the band. If the movement is difficult, do four repetitions without holding, only hold for the fifth time until you are stronger.
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