Stretch bands, also known as resistance bands, are a great weight-lifting alternative to free weights and dumbbells. Resistance bands are easy to store, cost a fraction of what weights do and can be just as effective in your workout if used properly. They come in six different colors; yellow, red, green, blue, black and silver. Yellow is the thinnest and weakest band while silver is the thickest and most resistant of the lot.
Back
Because resistance bands are made of flexible rubber, they can be twisted and manipulated into a variety of positions and tensions, depending on what you're using them for. If you're working out your back, you can tie a knot into the center of your band and place it on the top of a door frame. Close the door on the knot and make sure the band is secure. You can now use the bands in place of a pull-up bar by kneeling down on one knee and pulling the bands inwards in the close grip, fore grip, hammer grip or wide grip chin-up position.
Biceps
Bicep curls are commonly performed using free weights but they can also be done using resistance bands. To work your biceps using the bands, stand on top of the band with your feet about a shoulder's width apart. Grab the ends of the band with your palms facing forwards. Stand upright and curl up with your elbows flexed and stationary against your side, bringing your forearms close to shoulder height. You can also do alternating bicep curls and hammer curls using the bands.
Triceps
Similar to bicep curls, tricep workouts are usually performed using some sort of weight or machine. However, the resistance bands can once again be used as a substitute. To do tricep extensions using the bands, hold one end of the band in your hand and place it down at your side. Grab the other end with your other hand and bring it around behind your head with your elbow at a 90-degree angle. Pull the band upwards, pushing your fist up toward the ceiling and repeat as needed.
Legs
Your leg muscles make up one of the largest muscle groups in your body, so keeping them fit should be a crucial part of your workout. You can perform leg strengthening squats using resistance bands instead of dumbbells or a lifting bar. Similar to the bicep curls, stand on the resistance band of your choice with your feet about a shoulder's width apart. Grab the ends of the bands and raise your elbows above your head, bringing your fists up under your neck. With the bands taunt, squat down without moving your upper body and pull back up using the band's resistance to tone your legs.
References
- "P90X Extreme Beach Body Workout", Tony Horton: Chest and Back
- Sports Fitness Advisor: Resistance Band Exercises
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