resistance band chest exercises pdf

Hold the other end of the band in your left hand at 8 oclock. Resistance Band Upward Chest Fly.

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Resistance Band Triceps Kickback.

. Top Quality Strength Conditioning Equipment. End Position Keeping elbows straight stretch the band slowly. End Position Pull the band down to your chest keeping your elbows straight.

ABDOMEN Side Bends Stand holding the resistance band in your right hand. Upper and Lower Extremity. Ch e s T pr e s s.

Resisted Pushups Begin on knees or toes and wrap the band over your back holding onto the ends with both hands flat on the floor. Slowly return to starting position. Exercise 1 - Chest Pull 1Sit on a sturdy chair with your back straight and core tightened.

RESISTANCE TUBE EXERCISES RESISTANCE TUBE EXERCISES YOUTRAINFITNESS BACK ROW Upper Back Muscles-Feet shoulder width apart-Arms at chest level-Slight knee bend-Stiffen belly-Exhale on pull SHOULDER PRESS Shoulder Muscles -Feet shoulder width apart-Hands positioned forward at shoulders-Slight knee bend-Stiffen belly-Exhale and push arms overhead. Resistance Band Exercise Program - 5 - 7 Seated Ankle Press a Hold one end of the band in each hand. Squeeze your chest and bring your arms straight out in front of you so your hands meet in the middle and the band is creating resistance.

Loop the band around your hands so the band is positioned behind your back. Lower chest to the floor and repeat. Chest Pull Sit or stand with your feet shoulder-width apart.

Loop the band to add tension and bend elbows into pushup. Almost anyone can exercise with bands. Face away from the attachment point.

Start by doing 5-8 repetitions of each exercise 2-3 times week on non-consecutive days. 2 Stand 1-2 feet away facing door with your feet hip width apart. Your professional exercise bands are colored-coded to indicate tension strengths.

With this upper-body resistance exercise. This position should be in front of your chest with your elbows bent. B Loop the band around the ball of your foot.

Squeeze your shoulder blades together by moving your hands outward slightly. CHEST PRESS Stand with feet shoulder-width apart knees sof t posture erect and abdominals tight. Loop theraband around each palm.

3 Grab handles with both hands with your arms slightly bent and palms facing in. Standing Hip Exercises 8a-8d. Ad Great for Rehab or Training Purposes Shop a Wide Variety of Resistance Bands From Rogue.

1 Place anchor at the top of your door. Upper Extremity Theraband Exercises - Sitting. Chest Press Sit tall and wrap the band behind your back coming underneath the arms Hold band in each hand with palms facing DOWN hands below.

4 Stand straight and engage your core 5 Take a deep breath exhale and pull your arms back making a T position. For example if you do in a circuit youll have to perform each exercise at least once until you complete the circuit with as little rest as possible between. Raise Thera-Band to shoulders 2.

Occupational Therapy Department Thera-Band Exercises - 2 -. If your resistance band is too long you can fold it in half before starting. Extend your arms out to your sides so your body is forming a T-shape.

MUSCLES USED Anchor the tubing to a door or pole at chest height. Have talked with your healthcare provider about exercising have been regularly doing some exercises andor activities have enough strength in your hands to hold a band securely then you are ready to exercise with bands. Train these body-parts twice per week with at least 48 hours rest between workouts.

Select three exercises for each body part and perform 3 sets of 12 reps on each. From the starting position extend your hands in front of you but not completely straight. After pausing slowly return to the starting position.

C Push down against the band like a gas pedal. Inhale pper bo d y. Stretch Thera-Band tight at shoulder level.

Keeping your wrists firm and pal ms parallel with the floor. Bend and raise your elbows to chest level. Remember to keep elbows straight.

Repeat 10 times. Grasp the ends of the band in both hands and place behind your back under the arms at chest level. Be Active Adults aged 65 years and older should accumulate at least 150.

Hold for 3 seconds. Keep your arms at the sides with your elbows bent. Band Color Resistance Level in Lb in Kg Green Light 2 - 4 lb 1 - 2 kg Blue Medium 6 - 8 lb 3 - 4 kg Yellow Heavy 10 - 13 lb 5 - 6 kg.

Complete all exercises while seated in a chair with armrests unless. Shoulders Biceps Triceps Glutes Thighs More options. Secure the middle of the band to a stationary object slightly higher than shoulder height.

Put your arms in front of your body with elbows slightly bent. Duration of one Session. Only the 5-band set includes the XX Heavy band for extra intensive exercise.

Hold the resistance band with both hands. D Slowly return to starting position. Resistance Band Front Raises.

Many of the exercises focus on muscles of the shoulders chest and upper back. In each Panathletic Resistance Band package are 4 or 5 resistance bands listed as follows according to their resistance level. Exercise bands also are remarkably versatile cost-effective and portable which means being able to exercise virtually anywhere.

3Exhale and pull the. Over Head Pull Down. Start Position Begin with arms over your head holding the band shoulder width apart.

A graduated set of exercise bands manufactured from natural latex offers both possibilities with lighter and heavier tensions. Gradually increase the number of repetitions building up to 10-15 repetitions of each exercise 2-3 times week. Resistance Band Overhead Press.

Slowly return to starting position. Shop Rogue for Gear to Last a Lifetime. Secure the band with your right foot and a foot wrap.

Men and Women. Pull theraband outwards across your chest. 2Grasp both ends of your resistance band.

Repeat on the other side. Chest Back and Legs Additions. You can do the exercises in a circuit or as you usually do whichever suits you the best.

Chest Exercises Chest Press. Heres a roundup of nine of our fave resistance band chest exercises to incorporate into your routine.

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