Fitness tubes, also known as resistance tubes or resistance bands, allow you to work out at home and in remote locations. They come with handles fixed to the ends and most types have attachments that slide into a door to broaden your exercise selection. When doing exercises, use a strong enough resistance to tax your muscles. The darker the color, the higher the resistance.
Biceps Curls
The biceps sit on the front of the upper arms and curls work them. Begin by grasping a handle in each hand and stand on the center of the tube with your feet hip-width apart. Your arms should be straight down at your sides at this point with your palms facing forward. Keeping your upper arms still, bend your elbows and move the handles up until your palms face your chest. Hold this contracted position for a second, slowly lower the handles and repeat. For a variation, hold the handles with your palms facing each other. These are called a hammer curls.
Overhead Triceps Pushdowns
The triceps oppose the biceps and they are found on the back of the upper arms. Overhead triceps extensions require you to pinch the center of the tube inside the top of a door with the attachment that comes with it. Stand with your back to the door, and hold a handle above your head in each hand. Keeping your upper arms still and parallel to the floor, push the handles down in front of your body until your arms are fully extended. Slowly bend your arms back up and repeat.
Chest Press
A chest press works the large pectoral muscles. Before starting, secure the center of the tube in the hinge side of a door at about chest height. Then stand with your back to the door and hold a handle in each hand. Lift your arms to your sides, bend your elbows 90 degrees and turn your palms down. Steadily push the handles in front of your body and toward each other until they almost touch. Slowly bring them back to the starting position and repeat. You have the option of standing with your feet in a staggered stance or hip-width apart.
Upright Row
An upright row works the muscles of the shoulder. Grab a handle in each hand and stand on the center of the tube with your feet shoulder-width apart. Your arms should be straight down in front of your body with your palms facing your thighs at this point. Keeping the handles close to your body, pull straight up as if you were lifting a pail by the handle. Once your hands are close to your chin, slowly lower the handles and repeat.
Lunge
The lunge is a leg-developing exercise that specifically targets the glutes, quadriceps and hamstrings. Adding the fitness tube increases the resistance. Start by holding the handles of the tube and stepping on the center with your right foot. After lifting the handles right above your shoulders, turn your palms forward and take a long step back with your left foot. Keeping your back straight and abs tight, lower yourself down by bending both knees. Once your right thigh parallels the floor and left knee is one inch above the floor, rise back up. Perform a set of reps and switch sides.
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