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Chopra - Exercises with Resistance Loop Bands: 40+ Exercises to Strengthen your Muscles & Sculpt your Body at Home

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Resistance loop band training is a simple and effective way of doing your resistance exercise to increase muscle tone, muscle strength, burn fat or simply increase body flexibility. It is convenient, time efficient, cost effective and can be used on the go. It is safe for the beginners and at the same time can be made very challenging for advance users.In this book, through step by step instructions, Dr. Monika Chopra, qualified Physiotherapist, guides you to the safe and effective methods of using resistance loop bands. Emphasis is laid on the correct grasping of the band, proper start position, warmups, cooldowns and correct movement of the particular body part for the desired results. The exercises are accompanied with a Fine Tips section where author has shared the little secrets that are essential towards making the exercises really effective.The book also concludes with appropriate training regimes for beginners and advance users that would help you to set & achieve desired goals. This is a perfect complement for your Resistance Loop Bands. This is 2nd Edition of the widely received first version. The book has been expanded with newer exercises and the format has been made easier to read and follow.Your purchase includes FREE access to ready to print resistance loop band exercise charts that would provide a handy reference to the suggested regimes.

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Fitness Sutra
EXERCISES WITH RESISTANCE LOOP BANDS
(REVISED 2 ND EDITION)
40+ Exercises to Strengthen your Muscles
& Sculpt your Body at Home
Dr Monika Chopra wwwfitness-sutracom Dr Monika Chopra 2019 Published by - photo 1
Dr. Monika Chopra
www.fitness-sutra.com
Dr. Monika Chopra, 2019
Published by FitSutra Wellness Pvt Ltd, 33, Prachi Residency, Baner Rd., Pune-411045, India
No part of this book may be reproduced, transmitted, or utilized in any form or by any means, electronic or mechanical including photocopying or recording or by any information storage and retrieval system, without written permission from the author.
Although I am a Physiotherapist (PT, for those of you in the USA) and a trained Yoga teacher, my suggestions through this book do not establish a doctor-patient relationship between us. This book is not intended to be a substitute for the medical advice of physicians. You should regularly consult a physician in matters relating to your health particularly with respect to any symptoms that may require diagnosis or medical attention. I advise you to take full responsibility of your safety and be aware of your physical limits. Before practising the exercises described in this book, be sure that your equipment is well maintained. Do not take risks beyond your level of flexibility, aptitude, strength, and comfort level.
This is a work of nonfiction. No names have been changed, no characters invented and no events fabricated. The information provided within this Book is for general informational purposes only. While I have tried to keep the information up-to-date and correct, there are no representations or warranties, expressed or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this book for any purpose. Any use of this information is at the reader's own responsibility. I do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.
Contents
CHAPTER 1
An Introduction to Resistance Loop Bands
Resistance loop band training is a simple and effective way of doing your resistance exercise to increase muscle tone, muscle strength, burn fat or simply increase body flexibility. It is very cost effective and can be used on the go. It is safe for the beginners and at the same time can be made very challenging for experienced users.
In this book, through step by step instructions, I will guide you to the safe and effective methods of using resistance loop bands. Emphasis will be laid on the correct grasping of the band, proper start position and correct movement of the particular body part for the desired results.
Finally I will guide you to beginners and advanced training regimes which will help you to set desired goals.
What are resistance loop bands and how are they more useful than free weights or resistance bands?
Resistance loop bands are the resistance bands that come in the form of one continuous loop. With the loop you can perform the resistance exercises better than the conventional resistance band unit by targeting the workout of a specific muscle. One unambiguous advantage of resistance loop band is that, as you stretch the loop band the resistance level increases thus providing a progressive increase in the muscle stress, which cannot occur with conventional free weights.
With resistance loop band you can do whole range of exercises involving all muscles of your body in various ways. These can also be used in conjunction with conventional exercises, thus making them more challenging or more achievable.
Why resistance loop bands?
Resistance loop bands have been used since ages for rehabilitation purpose. They provide a safe and effective method to strengthen up the muscles, ligaments, tendons and joints. Off late their popularity have increased amongst fitness enthusiasts because of ease and effectiveness of their usage. With just your body and your band youre not too far from the gym.
Here are some of the benefits of resistance loop band training.
  1. They are effective in strength training exercises.
  2. They can be used anywhere home, office and outdoors.
  3. They are portable and storable. They take up little space and are lighter than the free weights.
  4. They are extremely cost effective alternative to purchasing bulky gym equipment or taking expensive gym memberships.
  5. Resistance loop bands are more versatile as they dont work against force of gravity. They are able to provide freer range of motion than barbells or dumbbells.
  6. With resistance loop bands muscles can work both through concentric and eccentric parts of an exercise.
Resistance loop band strength levels
Resistance loop bands have a restoring force that comes in action when the loop is stretched. This restoring force or resistance is linear in nature and varies with the stretch i.e. the more the band is stretched the more is the resistance force. This linear variable resistance helps to engage the fast twitch muscle fibre effectively, thus strengthening them better. Resistance loop band training when combined with free weights provide isotonic workout with linear resistance training which provides better body toning and strengthening.
The resistance level of most band systems follow a colour coded system based on the thickness of the band. The thicker the band, the more is the resistance level. The colour schemes across brands is not standard. There are a number of resistance bands available in the market, with newer brands getting launched regularly. You can get a listing of the latest offerings available on Amazon.
Resistance levels and colour codes of a typical brand are given below for reference. You should refer to the band resistance chart of your loop bands.
Band Colour
Resistance Levels
Yellow
Extra Light
Green
Light
Red
Medium
Blue
Heavy
Black
Extra Heavy
CHAPTER 2
Resistance Loop Band Basics
Grips
Up Grip
In up grip the band is held in the palms facing up with fingers enclosing the - photo 2
In up grip the band is held in the palms facing up, with fingers enclosing the band fully. It is mainly used in exercises where you have to curl or row the band towards your body, such as biceps curls.
Down Grip
In down grip the band is held in the palms facing down with fingers enclosing - photo 3
In down grip the band is held in the palms facing down, with fingers enclosing the band fully. It is mainly used for exercises which involve pushing the band away from your body (with the aid of a fixed anchor) or those that have you pulling the resistance toward you .
Hammer Grip
In hammer grip you hold the band in your fist with both palms facing each - photo 4
In hammer grip you hold the band in your fist, with both palms facing each other.
Open Hand Grip
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