Resistance tubing is made up of a strong, elastic rubber with handles attached to either end. Unlike free weights that rely on gravity for resistance, tubing resistance changes with type and length, notes Juan Carlos Santana, in his book "Essence of Program Design." They come in different resistance levels and are light and portable, so you can take them to the gym or a park. You can perform pushing, pulling and rotating movements with resistance tubing.
Standing Chest Fly
Attach the tubing to a hook or similar attachment that is as high as your shoulders. Face away from the hook, and hold a handle in each hand. Stand with one leg in front of you. Pull your arms together in front of you with your arms slightly bent like giving someone a hug. Hold the position for one second, and slowly open your arms wide. You should feel the resistance pulling your back. Control that resistance as you squeeze your shoulder blades together. Perform 10 to 12 reps for three sets.
Standing Row
Face the hook where the tubing is attached, and hold a handle in each hand. Stand with one leg behind you, with both feet pointing forward. Pull the handles toward your armpits, squeezing your shoulder blades together. Hold the position for one second, and slowly extend your arms forward. Do not hunch forward. Perform 10 to 12 reps for three sets.
PNF Chop and Lift
Attach the tubing to a hook on a wall that is about 2 feet above your head. Grab both handles together with both hands, and lace your fingers together. Stand with your left side of your body facing the hook with your legs about shoulder-width apart. Pull the tubing down and across your body toward your right hip. Rotate your torso slightly as you turn. Slowly return to the starting position. Perform 10 to 12 reps for three sets.
To do the lift, attach the middle of the tubing to a hook on a wall at ground level. Stand in the same position as the chop, and pull the tubing up and across your body. Rotate your body slightly as you turn. Perform 10 to 12 reps for three sets.
Expert Insight
Perform all exercises consecutively without a rest between exercises. This method, called circuit training, helps you save time, burn more calories in less time and improve muscular endurance, according to Coach Vern Gambetta, author of "Athletic Development." For example, perform the standing chest fly and the other exercises for 30 seconds each. When you have completed one circuit, rest for one minute or less and do two more circuits.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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