Allow’s be straightforward: Often you just do not want to go the fitness center or utilize those equipments that everyone else has actually been on. You still desire the very same outcomes, yet without needing to manage the trouble of adjusting each machine before utilizing it. Luckily, that’s not an uphill struggle if you have a resistance band in the house.
Seriously, you could utilize a resistance band anywhere as well as anytime to mimic those machines and work those exact same muscle mass– simply do these 6 exercises. Attempt to stream from one transfer to the next, and also carry out 10 to 12 repetitions of each.
Cable Bicep Bar
Step onto your band with one (easier) or both (harder) feet and hold onto the ends of your band. The further you choke in on your band, the harder it will be, so challenge yourself to a point where you can still maintain good form throughout your movement. Lock your elbows into your rib cage and curl up toward your shoulders, then resist back down to starting position with control. Bonus: Because you’re working your biceps while standing, you also need to fire up your core to stabilize yourself.
Cable Tricep Bar
Step onto your band with one foot, lean forward, and hold onto the ends of your band with your elbows into your sides and palms facing in. Straighten your arms behind you while keeping tension on the band, and then bend them back to your start position. Don’t let your band go slack, and adjust so the tension feels like a challenge.
Horizontal Seated Leg Press
Lie on your back and place the band around your feet, holding onto the ends of the band with your arms bent at 90 degrees at your sides. Keeping those legs glued together the whole time, push your legs out straight using resistance from the band on the way out and back in. The lower your legs go, the more this move will work your core. Feel free to lift your head, neck, and shoulders to make this even harder, but make sure to keep your back pressing into the mat the whole time.
Sit up tall and place the band around both feet, then cross it and hold onto the ends. Keeping your core pulled in, stretch the band toward your chest. Try to pull the band as far back as you can, and keep your shoulders back and down and hands at chest height. With the same control and resistance, guide the band back out. Always try to keep some tension on the band so it doesn’t go slack and you are working the whole time.
Seated Shoulder Press
Still in a seated position, place the band underneath your backside and hold onto the ends of the band with your elbows out in “L” shapes. Your legs can either be long in front of you or crossed if that doesn’t bother your knees. With shoulders down your back, reach your hands up to the sky and stretch the band as much as you can. With control and keeping tension on your band, bend elbows back to starting position. The further down the band your hands are, the harder the tension will be. Keep your core pulled in, and try not to slouch.
Seated Chest Press
Move the band behind your back and bring your hands a little further down it to feel more tension. Holding onto both ends, bring your arms out to a “T” position. Keep the arms straight as you draw them into a “hug” in front of you. Hold here for a few seconds, and then resist the band and your arms back to start position. If it feels too easy, try sitting on the band instead of placing it behind your lower back.