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Resistance Tubing Workouts

 

For those times when you just can't make it to the gym, resistance tubing offers an inexpensive and portable way to get a full-body strength-training workout at home or on the road.

 

As with all exercise, it is important to warm up for five to 10 minutes and gently stretch the muscles you will be working (See Flexibility and Stretching for examples).  For beginners, it is best to do one set of 12 to 15 repetitions.  Intermediate exercisers (i.e., those who have been lifting weights for up to three months) can perform one to two sets of each exercise.  More advanced strength trainers (i.e., those who have been lifting weights or using tubing for more than three months) should try to complete two or three sets of 12 to 15 repetitions.  Stretch each muscle group after each set and at the end of the entire workout to improve flexibility. 

 

Tubing Safety Tips

Pulling on exercise tubing isn't exactly a risky activity.  Still, to keep the tube from snapping into your face--and to give your muscles the best challenge--follow these important guidelines:

  • Check for holes or worn spots in the tubing.  Replace the tube if you see any tears.

  • Do your workout on carpeting, wood floors or grass--anywhere but asphalt or cement.  Abrasive surfaces can tear your tube. 

  • Wear comfortable, supportive athletic shoes, not sandals or dress shoes.

  • Make sure the tubing is secured underfoot or on an anchor before you begin each exercise.  Maintain good posture throughout each exercise: Keep your knees slightly bent, your abdominal muscles pulled in and your chest expanded.

  • Perform the exercises in a slow and controlled manner, to work against resistance both when you pull on the tube and when you return to the starting position.

Perform the following exercises for a quick full-body workout:

 

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Arm Curl (Biceps)

  1. Stand on the center of the resistance band with the band under the toes of one or both feet.

  2. Hold the resistance band at your sides with arms extended.  Palms are facing away from your body.

  3. Keep the upper arms at your side and bend the elbows to bring palms up towards the shoulders.  Slowly extend the arms back to the start position at your sides and repeat. 

Arm Extension (Triceps)

  1. Wrap the resistance band around both sides of a door knob of an open door.

  2. Kneel on the ground facing the door and grasp the handles with palms facing the floor.

  3. Keep the upper arm stationary against the body and bend the elbows.

  4. Slowly extend the arms by straightening the elbows as you push the forearms downward.                                  Palms should face behind you.

  5. Slowly release to starting position and repeat. 

Single-Arm Front Raise (Anterior deltoid)

  1. Stand with the resistance tube securely under the toes of both feet.

  2. Hold the handle of the resistance band with the arm down at your side.

  3. With palms facing down, slowly extend the arm upwards to shoulder height.

  4. Slowly lower and repeat.  Perform the exercise on the opposite arm.

Side Raise (Medial deltoid)

  1. Stand on the center of the resistance band under the arch of one foot.

  2. Grasp the handles with arms down at your sides.  (Note: This exercise can be performed as a single-arm raise).

  3. Raise arm out to the sides, up to shoulder height.  The palms of your hands should face the floor.

  4. Slowly bring arms back down to starting position and repeat.

Chest Press (Pectoralis major)

  1. Stand with feet hip-width apart.

  2. Place the resistance band around your upper back, and grip the handles with palms facing forward.  (Note: You may wrap an extra amount of length around your hand to provide for appropriate tension).

  3. Start with your elbows at a 90-degree angle and extend arms forwards.

  4. Slowly return to starting position and repeat.

Rear Deltoid Fly (Posterior deltoid)

  1. Stand with feet hip-width apart.

  2. Wrap the resistance cord around your hands for appropriate tension.

  3. Raise arms in front to shoulder height and width.

  4. Pull arms out towards your sides, squeezing your shoulder blades together, as the resistance cord is pulled across your chest. 

  5. Slowly release the cord back to the starting position and repeat.

Standing Row (Posterior deltoid, Trapezius)

  1. This exercise requires that the resistance band is secured around a sturdy, non-moveable post.

  2. Begin by wrapping the resistance band around the post at mid-chest height.

  3. Grasp the handles and let your arms extend straight out in front of your body.  Palms are facing the floor.

  4. Pull both handles back toward the body, squeezing your shoulder blades together.  Elbows are bent and slightly behind your body.

  5. Slowly extend arms back to starting position and repeat.

Standing Lunge (Quadriceps, Gluteals, Hamstrings)

  1. Place the center of the resistance band securely under one foot.

  2. Stand upright with elbows bent, holding the handles of the resistance band stationary at shoulder height.

  3. Take a large step backward with the leg that is not stepping on the band.

  4. The back leg is supported on the ball of that foot, and the knee of the front should form a 90-degree angle with the ankle.

  5. Keeping the chest up, slowly bend the back knee until a 90-degree angle is formed with the back leg.

  6. Slowly straighten the knees to starting position and repeat.  Perform the same exercise on the opposite leg.

Single Leg Curl (Hamstrings)

 

 

  1. Feed one end of the resistance band through the other handle to form a loop.

  2. Place the loop around one ankle.  Step on the excess band length with the other foot and hold on the handle. 

  3. Keeping the thigh stationary, bend the knee so that the foot curls up towards the glutes.

  4. Slowly lower and repeat.  Perform the same exercise on the opposite leg.

 

If you would like your very own exercise routine, for home, gym, or away, contact Health YOUniversity to have a program developed for YOU!

 

View Animated Exercise Pictures using many different pieces of equipment!

 

Source: Fitness for Travelers: The Ultimate Workout Guide for the Road, by Suzanna Schlosberg (Houghton Mifflin, 2002); www.acefittness.org