Resistance bands are used to enhance physical strength as well as to condition muscles that have been injured. Because resistance bands provide a fluid motion to exercises, they reduce momentum that dumbbells produce and thus reduce the risk of injuries during a workout. These bands are able to be used for the upper and lower body, and because they are lightweight, they can be easily transported. Always discuss a workout routine with your physician before beginning, especially if you are recovering from a muscular or skeletal injury.
This exercise will engage not only the lower body, but also the shoulder and arm muscle groups. To begin this exercise you will need to choose a band that will provide strong resistance. After you have selected the proper band, begin by holding onto the ends of the band with both hands and then step onto the center of the band with both feet. Keeping your feet shoulder width apart, bring your hands so they are at shoulder level. Start this movement by bending the knees and lowering your body in a standard squatting movement. Make sure the knees do not go past the toes during the exercise. Slowly raise your body back to the standing position, while keeping your hands locked in place at your shoulders. Perform 3 sets of 15 repetitions with this exercise.
The movements within this exercise will fully engage the entire triceps muscle group. Begin by choosing a band that is challenging, but not excessively difficult. With your left hand, hold one end of the resistance band and bring this hand behind your back. Grab the other end of the band with your right hand and with your elbow bent, bring the right arm above your head. Engage the triceps by slowly extending your right arm into the air and pause the movement before your elbow is fully extended. Slowly return your right arm back to the starting position and repeat 12 times with a goal of 2 sets for each arm.
The amount of resistance these bands provide will fatigue the entire bicep muscle group as well as the deltoids, or shoulders. To begin, choose the proper resistance band and stand on the band with both feet. Make sure that your feet are shoulder width apart and your back is straight. Grab the ends of the band so that your palms are facing outward and your arms are relaxed by your sides. Keeping the elbows close to the body, contract the biceps by curling your hands up toward your chest. Pause the movement at the top of the motion and then slowly return your hands back down to your sides. Keep the head and back in neutral position and ensure that the only part of your body that is moving is the elbow joint. Repeat this movement 15 times within a single set and have a goal of 3 sets.