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 slow. Whatever the workout, keep the movement almost slow. Flex during workouts and hold for a second before releasing the contraction.
What muscles can you build with these? Here you have…
training
Chest: Push-outs
Place the resistance band handles in your hands while the center of the bands is in a door crack or around a post. Place the handles on your chest, just inside your shoulders, and push away from your body. Push out until your elbows are fully extended, then bring them toward your chest.
Biceps: Curl ups
Put the handles in your hands while half of the bands are under your feet. The handles should be below the waist to start and then come up 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 center of the bands is in front and above you at the top of a door. Use your elbows as a pivot point for the movement, keeping them in the same place throughout the workout. Pull or push down until your elbows are locked, then slowly bring the bands back and repeat.
Shoulders: Deltoid Raise
Put the handles in your hands while half of the bands are under your feet. Begin by relaxing your arms and hands, resting them at your sides. Slowly push your arms up while keeping your elbows locked.
Rotator Cuff: Place one of the bands in your hand while wrapping the center of the bands around a post or at shoulder height on a door. Start with your elbow bent at 90 degrees and your body sideways to the post/center of the band. Slowly move your hand from the side of your body to your chest and back. Keep your elbow at a 90-degree angle throughout the exercise.
Traps: shrugs
The bands must be snug on this one because the range of motion is so small. Hold the handles at your sides, in a relaxed position of your arms and hands. Half of the resistance bands are under your feet. Keep your elbows locked 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 onto the bands with your feet shoulder-width apart. Keep your hands on the handles shoulder-width apart as well. Straight back (don’t slouch back!). The knees are bent to start the movement with the butt sticking out. Start by using your legs (not your back) to push up until your knees are locked. The last movement should be to arch your back. Go down the same way you came up, small movement with your back at first, unlock your knees, bend your knees down, stick your butt out, BACK STRAIGHT.
Quadriceps: Leg Press
Place the bands in your hands at your sides as you lie down with your back on the floor and feet up with your knees bent. Half of the bands on the bottom 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 the bands on your hands at your 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 you can. Hold at the top for a second before letting them go down.
Quads/Hamstrings: Wall Squat
Place the center of the bands at the bottom of the door slot. Place the handles in your hands just above your shoulders. Feet should be 10 to 20 inches from the door. Use your knees as your 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 back down.
Hamstrings: Hamstring Curl
Lie face down. Place the center of the bands under a crack in the door. The handles of the bands should measure about a foot. Use the knee as a point of rotation. Pull your legs below your knees up and in toward the rest of your body, then release back.
