Step-by-Step Techniques for Resistance Stretch Tubing
Unlike free-weight training, like with dumbbells and kettlebells, the resistance level in tubing training changes throughout its full range of motion. The longer the tubing stretches, the more resistance the tubing exerts, explains Juan Carlos Santana, director of the Institute of Human Performance. Three basic movement patterns used in resistance tubing training require spine, abdominal and hip stability during push, pull and rotational movements. You can perform the exercises with two hands, one hand or alternating hands.
Things You'll Need
- Medium resistance tubing
- Wall hook that resembles an upside-down question mark
Instructions
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Standing Two-Arm Push
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1
Install a wall hook about as high as your heart on a wooden wall. Loop the middle of the tubing around the hook so that will not slip off. Grab the handles of the tubing with each hand, and face away from the hook. Stand with one leg in front of the other so that you feel some tension in the tubing.
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2
Place your elbows close to your ribs with your knuckles facing out to your sides. Keep your shoulder blades together. Push your arms in front of your chest while maintaining your posture. Do not round your spine or stick your neck forward.
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3
Bring your arms back toward your armpits and pull your shoulder blades together. Perform three sets of 10 to 12 repetitions.
Standing Pull
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4
Face the hook and hold the tubing's handles in each hand. Stand with one leg behind you and keep your posture upright.
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5
Pull the handles toward your armpits and pull your shoulder blades together. Do not stick your neck forward or round your back.
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6
Hold this position for one second, and gradually extend your arms straight in front of you. Perform three sets of 10 to 12 repetitions.
Standing Rotation
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7
Stand with your legs about shoulder width apart and your left shoulder facing the hook. Hold both handles with both hands in front of your chest with your arms slightly bent. Lace your fingers together.
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8
Brace your abdominal muscles and turn your body to your right. Pivot your left foot on the ball of the foot and turn your left hip as you turn.
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9
Reverse the movement to return to the starting position. Perform two to three sets for 10 repetitions on each side.
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1
Tips & Warnings
Coach Vern Gambetta, author of "Athletic Development," recommends that you perform all three exercises without rest between sets. This method, called circuit training, helps you save time in your workout, burn more calories and improve muscular endurance. Try doing the push and pull exercises with one arm at a time or alternating arms, where both arms move in opposing directions.
