Dynamic Strength Training
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The Best Strength Training Exercise
With resistance band exercises, my muscular strength and balance are progressively increased.
This is because the band exercises are designed to allow me having progressive resistance in my strength training routine.
They provide linear resistance - the more a resistance band is stretched, the greater the resistance.
You see, in a linear situation, attaining end range of motion is more difficult where at end range my muscles are at their weakest.
Hence, with the band exercises, I'm actually doing one of the best strength trainings for my muscles.
I use resistance bands (known also as exercise bands, elastic tubing, Thera-Band, Dyna-Band or elastic band) in my toning routine as I get these benefits:
- They increase my muscular strength and balance
- They enhance my strength training
- There're exercises I can do with resistance bands to tone my whole body
- They help to increase my range of motion in stretching so I get a more extended stretch
- They help me to avoid hitting boredom in my toning routine as I can vary my workouts with resistance bands
- They allow me to move more freely and achieve a greater range of motion when exercising
- They allow me to create resistance from all directions - the sides, overhead, below, diagonal, at an angle, straight upright; you name it
- They're easy to use, inexpensive, light, portable and versatile
Let's see how best to choose and handle the band:
- If you just start to do the band exercises, choose a basic band that provides progressive resistance in toning your muscle groups
- Always examine the bands for flaws, tears or brittleness to prevent them from breaking or tearing while exercising
- Tie a secure knot in the band to keep it from slipping
- Keep your bands in a dark, cool area to increase their life of use
- Don't hold your breath while exercising - exhale as band becomes taut, inhale when band relaxes
- Do your exercises slowly and rhythmically. Don't let the band snap back
- Maintain good posture while exercising with the resistance band
- Start by using a low band resistance and progressively increase level of resistance as your strength improves
- To make your exercises more difficult, shorten the length of the band or double the band by forming a loop
- To make your exercises easier, use a longer piece of band
- To prevent the band from pulling on your leg or body hair, wear long pants or a long-sleeved shirt while exercising
Here's a resistance band routine for your major body muscles: arm, leg, thigh, chest, shoulder, back and stomach.
All set to do the exercises?
Resistance Band Exercise 1: Chest
Getting Into Position
Place the band under a step or ball, lie face up holding handles in each of your hand.
Your elbows are bent and leveled with your shoulders, knuckles facing the ceiling.
The Exercise
Contract your chest to push your arms up.
Do 12 times.
Resistance Band Exercise 2: Shoulder
Getting Into Position
You begin by either standing up or sitting down, holding the band in the middle, arms straight out before you, hands a few inches apart
(Note: You can adjust bands to change resistance)
The Exercise
Squeeze your shoulder blades together, pull the band so that your arms are out to the sides.
Return to the starting position and repeat, keeping tension on the band for whole duration of exercise.
Resistance Band Exercise 3: Arm - Triceps
Getting Into Position
Hold the band in both your hands at shoulder level, your right arm bent so that it's in front of your chest, your left arm straighten out.
The Exercise
Keeping your left arm straight to hold tension on the hand, contract your triceps to straighten your right arm.
Return to the starting position and repeat.
Switch sides and repeat.
Resistance Band Exercise 4: Arm - Bicep
Getting Into Position
Stand on the band, hold the handles with palms facing out.
The Exercise
Keeping your abs in and knees slightly bent, bend your arms and bring palms toward shoulders in a bicep curl. (Note: You can position your feet wider for more tension).
Return to the starting position and repeat.
Resistance Band Exercise 5: Butt
Getting Into Position
Stand on the band, your feet shoulder-width apart.
Keep tension on the band by doing a half-bicep curl.
The Exercise
Lower into a squat, keeping your knees behind toes while pulling on the band to add tension.
Return to the starting position and repeat.
Resistance Band Exercise 6: Thigh
Getting Into Position
Tie a resistance band around your ankles so that there're a few inches of band when you stand up at hip-width apart.
The Exercise
Take 8 steps to the right, contracting your gluteaus and outer thigh.
Repeat on the other side.
Resistance Band Exercise 7: Back
Getting Into Position
Place the band around your back at its widest point and get a firm grip on the ends.
The Exercise
Hold your hands in front of your shoulder, slowly extend your arms, pulling on the band.
Bring your hands together in front of your body, slowly release back to the starting position.
Do 10 times.
Resistance Band Exercise 8: Leg
Getting Into Position
Sit on a chair and tie the ends of the band in a square knot to create a circle.
Slip the tied band over your ankles.
The Exercise
Hold one foot steady while you pull the other foot out slowly.
Release.
Do 8 to 10 times on each leg.
Resistance Band Exercise 9: Stomach
Getting Into Position
Tie knot in middle of band and shut knot in the door two feet above floor.
Lie on your back, your knees bent and you're facing away from the door.
The Exercise
Raise your arms overhead, grasp ends of band with both hands.
Raise your head off the floor, push your left hand towards your right knee.
Return to the starting position.
Then raise your head off the floor, this time push your right hand towards your left knee.
Hold for 3 seconds.
Do 10 -12 times.
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