exercise
DITCH THE BAR & HANDLE THE
RESISTANCE! By: Tami Charbonnet | Model: Leslie Thomas Chimento, M.D. | Photographer: Richard Vallon
Resistance band exercises are a perfect way to get a full body workout as an alternative to purchasing expensive equipment. Resistance bands are inexpensive, travel friendly, and they are available in different strengths. To get the most from your strength training using resistance bands, you should have at least 3 different strengths – easy, medium, and difficult.
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2. STANDING SHOULDER ISOLATION PLUS HIP/GLUTEUS ADDUCTION • Stand with the middle of the resistance band beneath your feet and an end in each hand. • Bend the elbows and pull the handles out and up until the elbows are almost even with the shoulders. • Tighten the core and kick the right leg away and out toward the right side. • For hip adduction, tighten the core and kick the heel backward squeezing the glutes. 2 sets / 15-20 repetitions
1. SLEEK SHOULDER T-RAISE OR LATERAL RAISE • To begin, stand on resistance band so the tension begins at arm's length. Grasp the handles with palms facing your thighs with a grip slightly less than shoulder width apart. Handles must be resting alongside the outer leg. • Extend arms with a slight bend at the elbows and keep back straight. This will be your starting position. • Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift handles until they are parallel to floor. Keep your core braced and pause for a few seconds at the top of the movement. Lower the handles back to the starting postion. 2 sets / 10 repetitions
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3. SIMPLE BAND BICEP CURL • Stand with the middle of the resistance band beneath your feet and an end in each hand. • Start with the arms straight by your sides and the band held taught. • Bend the arms at the elbows HIP ADDUCTION exercise will to lift the hands towards the strengthen the muscles shoulders. Be sure to keep the on the outside of the elbows close to the ribs. hip. Take the leg out • Do not allow the elbows to to the side as far as flare away from the body. possible. Slowly 2 sets / 15-20 repetitions bring it back to the center.
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