How to Exercise With Stretch Bands
Stretch bands are very popular and versatile pieces of exercise equipment. They also go by the name resistance bands, resistance tubes, exercise tubes and just plain bands. They come in various weights and they have a color coordination to delineate each one. When it comes to using stretch bands to work the body, there really is no part that can be left out. All it takes is knowing what exercises to do for each muscle group.
Instructions
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1
Work your chest. Stretch bands come with a door attachment. To work your chest, slide the attachment into a door on the hinge side. Grab the handles and have your back to the door. Lean forward slightly and press the cables forward in front of your body until your hands come together.
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2
Work your shoulders by doing upright rows. Stand on the band with your feet about shoulder width apart. Crisscross the handles and lift them straight up with your palms facing your body the whole time. Stop when your hands are about chest level and then lower them back down.
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3
Perform rows to work your back. Attach the band to the door at about shoulder height. Face the door, grab the handles and walk backward until there is some resistance on the band. Now pull the handles straight back until they are right by your sides. Extend your arms straight out again and repeat. When you are pulling the handles back, make sure to keep your arms tight against your sides.
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4
Extend the band above your head to work your triceps. Stand on the band with one foot, and lift the handles straight above your head with extended arms and your palms facing forward. With your upper arms still, slowly lower the handles behind your head, then push them straight back up. Make sure to keep your upper arms in tight against your ears.
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5
Curl the band to work your biceps. Stand on the band with both feet in a shoulder width stance. Grab the handles with your palms facing out and curl the bands up toward your chest. Slowly lower them back down and repeat.
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6
Squat to work your legs. Stand on the band in a shoulder-width stance. Grab the handles, and lift them up to the height of your shoulders with your palms facing up. The band should be behind your body, and your hands should be resting on the top of your shoulders. Now perform squats.
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7
Do some chops to work your core. Attach the band in the door at about chest height. Stand perpendicular to the door, and grab both handles with one hand over the other. With your feet about shoulder width apart and your knees slightly bent, pull the band across your body by using the muscles in your stomach and lower back. Make sure to keep your arms completely straight the whole time.
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8
Find a partner. You can also use stretch bands with partners. Grad two bands and cross them at the center. Grab the handles and then perform back rows, chops, overhead tricep extensions and rear deltoid extensions.
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