Adrian Murray - Resistance Band Exercise: A Practical Guide to Get in Shape

RESISTANCE BAND EXERCISE

A practical guide to get in shape

By

PT. Adrian Murray (PhD)

Copyright@2019

Revised Edition 25 June, 2020.

DEDICATION

I have reviewed this book with the whole heart because good things come to those who sweat.

I first published it in January 2019 and I solely accept the blame and critics about the poor editing.

I have taken a great measure to make this revised edition more valuable and has more practical step by step guides to get you in shape.

With much experience and professional discipline as a Physio, I hope this revised edition of "RESISTANCE BAND EXERCISE: A practical guide to get in shape" will go a long way in helping beginners and those who which to do more.

Note: Exercise does not only change your body but it changes your mind, your attitude, and your entire being. Never you allow anyone to work harder than you do.

Thanks!

Contents

Exercise is one of the most reliable ways to strengthen your entire body and also creates that incredible shape you get to admire. Because the best workouts keep your entire body in a neutral position compare to some exercises that could place your back and spine cord at risk.

However, you can still carry out bodybuilding and strengthen and get an accurate result with a resistance band especially for beginners and age people who can't put their body mass to an intense session.

If your aim is muscle-building which may also require heavy lifting, it is difficult to throw off the traditional methods and sets of heavy workout.

You want a big back, thick muscles, and super strong? I will not discourage you from your regular weights lifting and more to stick with a resistance band exercise alone. But incorporating resistance band workout into your routine will bring you a tremendous improvement.

Keeping fit demands, a lot of sets of different exercises because it gives you the ability to challenge your muscles and get over to a new one when you see yourself adapting.

Resistance exercises are a great way to get fit while preventing injury by using an elastic band. Resistance band can equally serve as a good alternative to complex gym instruments while you can also carry out some great fitness stretch with both.

Sometimes, you may find yourself in a condition in which you can't access the gym or no weight near you but that doesn't stop you from keeping fit or having a good workout.

This elastic band is capable of building your body shape into an incredible figure.

A resistance band is capable of building muscles, abs, motion, tolerance, and also a great physical therapy to introduce low-intensity strength training for rehabilitation of patients.

They are commonly found with physio, gym house, and other physical training places who also engage majorly in muscular development.

This pattern of exercise is very helpful for those who may not be comfortable with heavy equipment, aged people, kids. And could assist you in building endurance, increase strength, improve balance, reduce lower back pain, and rehabilitate fractured areas of the body.

Resistance bands come in various sizes and lengths with various resistance levels. They are portable and easy to carry along that is while they are suitable for outdoor or indoor uses including hotel workout, home, or even making use of it in a very confined space.

The performances you get from resistance bands are unbelievable, they could be best describe as free weights as they come in various levels of resistance and highly stretchable to heavy-duty strength.

There are various kind of bands but the most which you are likely to find in most places are;

1. Tube bands with handle is also known as Giant rubber bands
2. Therapy bands

Note, these bands are made for different kinds of workout plans and your fitness level. However, you may choose to enhance every exercise with other band types but ensure when selecting a resistance band, pick the one that is teasing or a bit difficult for you so you see yourself getting to maximum strengthening but ensure it won't affect your form.

If you are targeting or having the aim to build your muscle go for a heavier weight with 4 to 6 reps. While if you aim at working out your muscular endurance, I recommend you go for a lighter weight of 12 to 15 reps if you are just kick-starting.

This chapter covers some great band exercises workout with step by step that will help you transform the upper region of your body.

This resistance band exercise is a top-notch workout that would help you build and strengthen your muscles. It works for your arms and biceps at the same time.

STEPS

• Stand with both feet at the middle of the band while shoulder width apart.
• Hold both handles of the band sideways with your both palms facing up.
• Slowly pull your hands upwards toward your shoulder. While pulling, ensure you keep the elbows tucked and close to your sides.
• Slowly drop your arms down to the position you started from and repeat for 3set of 15 reps.
  

During this resistance band exercise, you engage your core muscles to relax your body while you build and strengthen your deltoids.

STEPS

• Stand in the middle of the resistance band with both fit hip-width separate while the band is behind your arms.
• Hold both handles at shoulder level and bend your elbow making 90 degrees while your both palm facing front.
• Pull your arms up straightly. To do this properly, be sure you are using a resistance band you can lift.
• Then slowly release your arms to the starting position and repeat for 3sets of 10 reps.

This resistance band workout demands a full range of motion with your arms, so you should start with a lightweight band as you look set to strengthen your arms.

STEPS

• Stand in the middle of the band tube with both feet hip-width separated.
• Stand straight, then bend a little bit towards your knees and lean forward as if you are standing on your toes.
• Ensure your back is flat as you can to avoid stressing your lower back.
• Hold the handle of the band with your palms facing backward while your arms bend like angle 90.
• Let your elbows remain at your side and pull the band handles backward until your arms are fully straightened behind you.
• Slowly return to the position you started from and repeat for 3set of 10-15 reps.

During this exercise, all muscles in your lower body are fully engaged but major strengthen your abdominal muscles.