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  • Elastic Band Exercises

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    This document provides instructions and photos for over 30 different elastic band exercises targeting all major muscle groups. The exercises can be performed at home using elastic bands of varying resistance attached to stationary objects. Following each exercise name is a brief description of the motion and targeted muscles. Examples given include bicep curls, triceps extensions, shoulder presses, chest flies, rows, lunges, and abdominal exercises.

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    resistance band exercises

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    This document provides instructions and photos for over 30 different elastic band exercises targeting all major muscle groups. The exercises can be performed at home using elastic bands of varying resistance attached to stationary objects. Following each exercise name is a brief description of the motion and targeted muscles. Examples given include bicep curls, triceps extensions, shoulder presses, chest flies, rows, lunges, and abdominal exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    616 views61 pages

    Elastic Band Exercises

    Uploaded by

    markayart
    This document provides instructions and photos for over 30 different elastic band exercises targeting all major muscle groups. The exercises can be performed at home using elastic bands of varying resistance attached to stationary objects. Following each exercise name is a brief description of the motion and targeted muscles. Examples given include bicep curls, triceps extensions, shoulder presses, chest flies, rows, lunges, and abdominal exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 61

    ElasticBandExercises

    ThomasW.Storer,Ph.D. June1 2009

    GeneralPoints
    Purchaseseveralbandsrangingfromthinto thick.IlikeSPRIbands.
    http://www.spriproducts.com/ItemGroup.aspx?ItemGroupID=1&CategoryID= 24&ItemGroupTypeID=1

    Findawaytoaffixthebandtostationary objects.SPRIsellsadoorstrapforthis purpose.

    GeneralPoints
    Therearetenwaystoincreasetheresistance
    1. Chooseathickerband 2. Movefurtherwayfromtheanchorpoint increasingthestartinglength(stretch) 3. Shortentheband 4. Doubletheband 5. Combinationsoftwoormoreoftheabove.

    Usebodypositioningandknowledgeofthe movementpatterntoincreasevariety.

    ElasticBandBicepCurls
    Standingorsitwiththeband underneathyourfeetandyourfeet andshouldersrelaxed.Raisethe bandusingyourbicepsuntilyou havecompletedacurlasshown. Returntothestartingposition.

    BicepsCurlswithResistanceBand

    Seatunibicepcurl

    TricepsExtensionwithResistanceBand

    TricepsExtensions

    TricepsExtension

    SeatedShoulderPress(Elasticband)
    Startwiththebandunderneath yourchairandwithbothhands firmlygrippingbothends.With yourarmsouttothesidesand yourhandsupintheairmakinga 90degangle(seepicture)raise yourarmstofullextension.Lower thebandtothestartingposition.

    ElasticBandFrontRaises
    Standupandwiththeelastic bandunderneathyourfeet andarmsdownbyyoursides. Raisethebandtothefront withstraightarms.Lower backdowntothestarting positionafteryourarmsreach apositionparallelwiththe floor.

    SideRaises(ElasticBand)
    Standupstraightandwithyour handsbyyoursidesandthe elasticbandunderneathyour feet.Nowwithstraightarms andbothhandsgrippingboth sidesofthebandraisethemby yoursidesothattheyendup beingparalleltothefloor. Returnslowlytothestarting position.

    SideRaisesDeltoids

    ElasticBandRearRaises PosteriorDeltoid,Trapezius,Rhomboids
    Startbybendingoverwithan elasticbandunderneathyour feetandyourarms perpendiculartothefloor. Raiseyourarmsouttothe sidesothatyourarmsare nowparalleltothefloor. Lowerslowlyandrepeat.

    ReverseFlieswithExerciseBand
    Beginwithanexercisebandwrapped aroundsomethingwhilegraspingthe elasticbythetwohandgrips.Slowly bringthehandlesbackwardsbehind yourbackwithyourarmsasstraight aspossible.Focusonisolatingyour reardeltoids.Thisisagoodexercise formostpeoplebecausethisisthe leastworkedmuscleoftheshoulder andisofvalueinimprovingposture.

    ExerciseBandBackLatPulldowns
    Thisexercisebandlatpulldown exercisecan beperformedbytyingtheelasticband aroundastationaryobjecthighonawallor aroundabar.Sitonthegroundwithyour backstraight.Tobegin,grabthetwo handlesandbringtheelastictoyoursideas shown.Makesurethatyourlats aredoing thework.Besuretokeepyourpalmsfacing downward. Youcanturnyourhandssothatyourpalms faceupifyouwanttousemorebicepsin theexercise.

    BandStandingBackRow
    Attachthebandtoastationaryobject suchasadoorhandleorbetweenthe doorandthedoorjambonthehinge side.Beginthisexercisebygettingina squatposition.Slowlybringtheband intoyourbodyasyouwoulddoduring arow.Tovarytheintensitystand furtherback.Makesuretokeepyour elbowsinclosetoyourbody.Palms down(notshown)willcausethelats to workmorewithlesscontributionfrom thebicepsandotherelbowflexors.

    StandingRow(ElasticBand)
    Startbystandingupstraightand havethemiddleofthebandtiedto thedoorknobsoyoucanstillgrab bothends.Nowwithyourhands grabbingbothendsextendfully whilekeepingtensionontheband. Nowslowlybringthebandintightto yourbodycontractingyourshoulder blades.Nowreturntothestarting position.

    ChairBenchPress(ElasticBand)
    Sitinachairandwrapthe elasticaroundyourchair.With theelasticcomingaroundfrom yourshouldersandholding yourelbowsuppressyourarms outtofullextention andthen backtowhereyourarmsareat 90deg(makesureyousit perfectlystraight).

    InclineChestPress

    Standonthebandwiththerearfoot.Thefrontfoot isabout1218inchesforward.Startwithhandsatshoulders (leftimage)andpressthebandupandforward(rightimage). Keephead Andchesthigh

    ChestFly

    Standonthebandwiththerearfoot.Thefrontfoot isabout1218inchesforward.Startwithhandsatsides, palmsup(leftimage).Raisebothhandsupandforward (rightimage),bringingthehandstogetherataboutshoulderlevel.. Keepheadandchesthigh

    AlternateLyingChestPresses (Pectoralismajor,triceps

    Squats(ElasticBand)
    Startwiththebandunderneath yourfeetandtheotherendsover yourshoulderswithbothhands grippingeitherend.Nowslowly completeasquatbynotletting yourkneesgooveryourtoesand keepingyourbackstraight.Ifthisis toolightforyou,youcantryball squatswithaweightinyourhand

    ResistanceBandSquats (Quadriceps,Gluteals,Hamstrings)

    ElasticBandLunges
    Startwiththebandunderneath yourfeetwithonelegoutinfront andonelegbehindyou.Now withoutlettingyourkneegoover yourtoeletyourbodycomedown andwithoutlettingyourbackknee touchtheground,loweryourbody. Nowbringyourbodybackupto thestartingpositionwithyour frontkneeslightlybent.

    ResistanceBandLunges (Quadriceps,hamstrings,glueals)

    RearThigh(Hamstrings)

    HamstringsandGluteals

    InnerThighwithExerciseBand
    Thisinnerthighexercisecanbeperformedat homewithanythingstationarytowrapthe elasticbandaround.Tobegintheexercise wrapthebandaroundsomethingandthen attachittothebottomofyourfootasshown (somebandscomewithattachments).Now beginbylettingyourlegoutandthenbringit intoyourbodyasshown.Rememberthatif you'retryingtodecreasethesizeofyour innerthighsthisisn'tthewaytogo.You shouldtryandworkyourentirebodywith compoundexercisesatleast34timesper weekandcompletingcardiothesame amount.
    Dumbbell

    OuterThighwithExerciseBand
    Thisouterthighexercisecanbe performedathomewithanything stationarytowraptheelasticband around.Tobegintheexercisewrap thebandaroundsomethingand thenattachittothebottomofyour footasshown(somebandscome withattachments).Nowbeginby lettingyourlegoutandthenbringit intoyourbodyasshown.
    Dumbbell

    ExerciseBandAb BallCrunches

    Begintheexercisebandabdominalballcrunches bygrabbinganexercisebandandthenlyingsupine withyourhipsashighaspossible.Nowbeginto leanyourentirebodyforwardusingonlyyour abdominals.Tomakethisexerciseharderyoucan trytoonlyuseonefootfirmlyonthefloor.

    Abdominals

    RotatorCuff(ElasticBand)
    Thisexercisecanbedonebyusing adoorandaelasticband.Startby wrappingoneendaroundadoor knoborsomethingstationary.Then withyouroppositearmholdingthe bandandyourelbowtightinto yourbody(andata90degangle) externallyrotateyourarmsothat yourpalmisnowfacingthefront. Returnslowlytothestarting position.

    RotatorCuff(ElasticBand)

    Startwiththeelasticband underneathonefootandthe otherendintheotherhand. Nowliftyourarmuptoyour sideandhaveyourhand infront ofyou.Nowraiseyour handtobeparallelwithyour bodyandreturntothestarting position.

    Core

    DiagonalWoodchops
    (Core,triceps,deltoid,pectoralis,quadriceps)

    AdditionalImages

    Chest Flys,ChestPress

    MiddleTrapezius,Lat PosteriorDeltoid

    Biceps

    Back (LATISSIMUSDORSI)

    UpperTrapezius

    Shoulders

    LowBack

    Thigh(Quadriceps)

    Thigh(Quadriceps)

    seatldorsiflex

    Doublebandpullover Latissimusdorsi,pectoralismajor

    ResistanceBandBentOverRows (LatissimusDorsi,Trapezius,RearDeltoid

    SeatedRowing (Latissimusdorsi,trapezius,reardeltoid)

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