Tired of bad joints? Do you want something different? Do you want to start or continue building muscle? Well this could be the solution for you.
Resistance bands are a great way to keep your joints healthy while building and maintaining muscle.
How do I build muscle? The key to building muscle with these is to take it easy. Whatever the workout, keep a movement similar to that of a slow motion. Flex during workouts and hold for one second before releasing the contraction.
What muscles can you build with these? Here you have …
training
Chest: Push out
Place the handles of the resistance bands in your hands while the half of the bands are in a doorway or around a pole. Place the handles on your chest, just inside the shoulders, and push out of the body. Push out until your elbows are fully extended, then bring them toward your chest.
Biceps: Curl ups
Place the handles on your hands while half of the bands are under your feet. The handles should be below the waist to start and then rise towards the shoulders keeping the elbows in the same place. The elbows should never move and are used as a pivot point.
Triceps: pull / push down
Place the handles in your hands while the middle of the risers is in front of you and above you at the top of a door. Use your elbows as a pivot point for movement, keeping them in the same place throughout your workout. Pull or push down until your elbows are locked, then slowly bring the bands back and repeat.
Shoulders: Deltoid Raise
Place the handles on your hands while half of the bands are under your feet. Begin by relaxing your arms and hands, supporting them at your sides. Slowly push your arms up while keeping your elbows closed.
Rotator cuff: Place one of the bands on your hand while wrapping half of the bands around a pole or at the shoulder height of a door. Start with the elbow bent 90 degrees and the body side to the pole / center of the band. Slowly move your hand from the side of your body toward your chest and back. Keep your elbow at a 90 degree angle throughout the exercise.
Traps: shrugs
The bands should be tight on this because the range of motion is very small. Grip the handles at the sides, in a relaxed position with your arms and hands. Half of the resistance bands are under your feet. Keep your elbows closed throughout the exercise and keep your arms at your sides. Slowly shrug your shoulders up and then down. Go as high as you can.
Lower back: deadlift
Step on the bands with your feet shoulder-width apart. Have your hands on the handles shoulder-width apart as well. Straight back (don’t hunch back!). The knees are bent to begin the movement with the butt out. Begin by using your legs (not your back) to push up until your knees are locked. The last movement should be to arch your back back. Go down the same way you came up, a little movement with your back at first, unlock your knees, bend your knees down, stick your butt out, BACK STRAIGHT.
Quads: Leg Press
Place bands on your hands at your sides while lying with your back on the floor and feet up with your knees bent. Half of the bands on the soles of the feet (better with shoes). Push your legs out while keeping the handles in the same place. Your upper body should not move at all during this exercise.
Calves: Calf up
Place bands on the hands at the sides. Have half of the bands under your feet. The bands must be very tight because the movement is small. Keeping your toes on the ground, push the heels of your feet up as high as possible. Hold at the top for a second before letting them go down.
Quads / Hamstrings: Wall Squat
Place half of the bands at the bottom of a door crack. Place the handles in your hands just above your shoulders. Your feet should be 10 to 20 inches from the door. Use your knees as a point of rotation. Keep your back straight throughout the exercise. Start with your knees bent and push up until your knees are almost locked, then slowly lower yourself back down.
Hamstrings: Hamstring Curls
Lie on your stomach. Place the middle of the bands under a crack in a door. The handles of the bands should be about one foot. Use the knee as a point of rotation. Pull the legs below the knees up and towards the rest of the body, then release the back.