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Band Aid

by Sandra Garth

woman_w_band.jpgBy now, you know how important resistance training is. It doesn’t matter whether you use free weights, machines, bands, tubes or your own bodyweight. Resistance training coupled with aerobic activity is the ultimate fitness plan. If you’re new to resistance training the stretchy bands might be the best place to start. When performed consistently you can expect to see results in six weeks. Check out the dos and don’ts before you get started.Do

  • Keep your wrists straight and in-line with your elbows.Maintain the natural width of the band to prevent the band from sliding up your legs or digging into your hands.
  • Tie a loop in the band or tie two bands together to make a handle.
  • Take normal, controlled breaths.
  • Exhale on the most difficult phase and inhale during the easiest.
  • Control your movements.
  • Warm up the muscle groups before you begin exercising.
  • Stretch when you are finished your workout routine.

Don’t

  • Continue performing the exercise if you start to lose your posture. If so, stop and reposition yourself.Continue performing the exercise if anything hurtsAllow your wrists to bend when using the band. Keep your wrists straight and in-line with your elbows.
  • Hold your breath.

    •   

      

    STRETCHY BAND EXERCISES

    Hamstring Curl

    Place the band around both ankles. Lie face down on the floor with your arms bent at your elbow, palms on the floor. Turn your head to one side. Slowly bend one knee bringing your foot up towards your buttocks. Return you foot to the floor. Repeat with the other leg. Do 3 sets of 8-12 on each side.

Chest StrengthenerStand with your feet shoulder width apart. Knees are slightly bent. Shoulders back and posture tall. Arms are bent at the elbows - at right angles to the body. Slowly pull your arms apart, stretching the band across your chest as you inhale. Slowly return your arms to the starting position exhaling. Never take tension completely off the band. Do 3 sets of 8-12.Hip ExtensionStand facing a wall. Have the band looped firmly around both ankles. Place your hands on the wall to stabilize yourself. Maintain an upright posture. Keep both knees slightly bent. Slowly move one leg backward as far as you can without arching your back - inhale as you do this. Slowly return your leg to the starting position as you exhale. Do 3 sets of 8-12 on each leg.Lateral Deltoid Raise Holding the ends of the band, one in each hand, step onto the band and place your feet hip width apart - as if you’re standing on a jump rope. Knees are slightly bent, and don’t arch your back. Raise your arms out from your sides until they are parallel with your shoulders. Do not raise your arms above shoulder level. Slowly return your arms to your sides. Do 3 sets of 8-12.Triceps ExtensionHold band in left hand behind your back and grasp the other end of band in the right hand. Begin with arm straight up overhead, palm facing out. Slowly lower arm to 90 degrees until forearm is behind the head. Squeezing the triceps, straighten arm without locking it. Your left arm stays stable and provides the resistance by pulling the resistance band tight. Make sure your elbow is stable and doesn’t move throughout the movement. Do 3 sets of 8-12 on each arm.Just think in six weeks you’ll be on your way to a sleek and toned body!


Posted in General on July 9th, 2008

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Do you want the heart beat of healthy living? Do you want daily updates on the health obsession? Welcome aboard people! Healthy B.P.M is a blog fattened by everything fat, fun and fitness. Not to mention the tragedy of eating disorders, the humor of unchanging weight scales, the luxury of spas and the never- ending pursuit for the ideal body and mind. Digestible language on diet do’s and don’ts. Read it.

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