Resistance tubes, also referred to as resistance bands or exercise bands, are portable pieces of elasticized exercise equipment that provide a way to perform numerous exercises. When designing a workout plan, include resistance tube exercises that target all of the major muscles of the body. Select compound exercises that target muscle groups simultaneously. Change the selection of exercises periodically to avoid boredom and promote progress.
Use resistance bands to perform compound, multi-joint exercises that target more than one muscle group. Select resistance tube exercises — such as squats, lunges, dead lifts, and back rows — that engage large muscles. Lunges and resistance tube trunk rotations also make effectual exercises. These traditional exercises effectively target the major muscles of the body and can be conveniently executed using resistance tubes.
Select resistance tube exercises for every body part to create a well-rounded program and a balanced physique. Consider performing a split routine that rotates upper body workouts with lower body workouts. For each workout, choose from six to 10 exercises and perform three or four rounds of eight to 12 repetitions for each resistance tube exercise.
For upper body workouts, the chest press and the overhead press are solid resistance tube exercises that target the chest and shoulders. Resistance band bent-over rows target the back, as do lat pull-downs with the bands securely anchored in a doorway. Bicep curls and overhead triceps presses are effective resistance tube exercises for the arms. Work the abdominals on upper body training day by performing crunches using exercise bands for added resistance.
Target the quadriceps, hamstrings, calves, and gluteal muscles when training the lower body. Perform squats and lunges using the bands to engage most of the lower body. Leg lift variations target the inner and outer thighs. Work calves by adding to your workout calf raises done with resistance tubes.
Resistance tubes also can be used to perform aerobic intervals. Try securing the bands in a doorway and performing a series of quick punches to quicken the heart rate. Alternately, after securing the bands in a doorway, grasp them with both hands and do the ax chopper exercise, engaging the entire truck and core area. Use light resistance and perform numerous quick repetitions of your chosen exercise to engage the cardiovascular system.
Resistance tubes are available in a variety of tensions, allowing users to modify the intensity to suit individual needs. Some bands feature handles and doorway anchors to provide a wider selection of exercises. Another accessory for executing more resistance tube exercises are ankle straps, which provide a means of performing a host of additional leg exercises.