Resistance bands are tubes made from a stretchy rubber tubing used for resistance training. Bands are ideal for women to use for workouts for several reasons: they are inexpensive, light-weight, take up very little space, and are versatile. Resistance bands may be taken along on business trips and holidays or used at home or in the gym. A wide variety of effective arm workouts may be performed using resistance bands.
Color-coding
Across most brands, yellow bands offer the lightest resistance, red are medium resistance, green bands are heavy resistance, blue are extra heavy, black are special heavy, and silver are super heavy. Choose one that allows you to only complete 12 to 15 repetitions to failure. Rest for at least 30 seconds between sets. You can make a band offer more resistance by shortening the portion you are stretching --- step on the band to do this, or tie it off on a piece of furniture.
Triceps Extensions
Secure the band at a point in front of and slightly above you. Keep your feet hip-width apart. Bend your knees and bend forward at your hips. Keep your back straight and grab the handles so your palms face the floor. Exhale and straighten your arms so they are in line with your back and hips. Your palms should be face-up. Pause and flex your triceps, then slowly return to the starting position as you inhale. Complete one or two sets of 12 to 15 reps.
Lateral Rows
This exercise works the shoulders. Stand on your resistance band with your feet hip-width apart. Keep your knees slightly bent. Hold onto the handles with your palms facing each other, and let your arms hang down at your sides. Exhale and raise the band to shoulder-height at your sides so that you form a "T" with your arms and body. Keep your elbows slightly bent. Pause and then slowly lower your arms back to the starting position as you inhale. Do one or two sets of 12 to 15 repetitions.
Biceps Curls
Stand on your band with your feet shoulder-width apart and keep your knees slightly bent. Have your feet slightly staggered so that one is slightly forward. Grab the handles with your palms facing forward and let your arms hang down at your sides. Keep your elbows glued to your sides and your upper arms in place as you curl the band. Exhale and flex your elbows to bring your hands toward your shoulders. Pause at the top of the movement to contract your biceps, then inhale as you slowly return to the starting position. Do one or two sets of 12 to 15 repetitions.
Member Comments