Photo used for illustration purposes.
Use of resistance bands / cables
Strength training comes in different ways. Usually we see weight machines or dumbbells in the gym. If you want to continue your workout anywhere, portability is very important. Resistance bands are the best tool for you. Safe and inexpensive, it is undeniably very famous both in the field of fitness and rehabilitation.
What is a resistance band?
It is an elastic band commonly used for strength training and muscle rehabilitation. They are usually made from latex or synthetic rubber and come in different strength levels and shapes (flat bands, buckles, tubes, etc.).
Which colored resistance band should I use?
Resistance bands have a color coded resistance system. This makes it easy to find your perfect fit and ensures you get the same level of resistance every time. You can even double the bands or use two pieces of the same length to increase resistance.
Standing breast fly
Place two cable pulleys slightly above shoulder height with handle attachments, grab one handle in each hand, and walk forward so that the arms are straight out to the sides. With the elbows slightly bent, slowly bring both hands together in front of the body. When the hands are joined, pause for a second before slowly returning the arms to the starting position.
Cable rotation with one standing leg
Hold sideways to a cable / band with your feet positioned together. Hold the cable / band handle relatively close to your body slightly below chest height, positioning your hands at the midline of your body (not shown). Contract your core / core muscles to stiffen your torso, holding it upright to the floor. Press and retract your shoulder blades (pull your shoulder down and back) without arching your lower back.
Starting Position: Slowly lift your inside leg off the floor, shifting your weight onto your outside leg while keeping your body vertical to the floor (avoid bending over).
Movement: Exhale and slowly rotate your torso away from the cable / anchor band, keeping your upper arms at your sides, elbows bent, and hands positioned at the midline of your body. Your head, chest, and torso should all move together and avoid leaning your torso in the direction of your movement. Try to stabilize your lower limb (foot, knee, and hips), minimizing movement in this area as your torso rotates. Hold this final position briefly before turning in the opposite direction (if possible) or returning to your starting position. Turn around to face the opposite and repeat this movement in the opposite direction.
Exercise variation: To increase the intensity of the exercise, repeat the same exercise, but fully extend your arms at shoulder height and keep your arms in this position throughout the exercise. This creates longer leverage and increases the load on the spine, forcing the core muscles to work harder.
Engage your core / core muscles throughout this exercise to stabilize and protect your spine. This torso rotation on one leg on the supporting (supporting) leg mimics part of our walking pattern and helps develop knee stability if done correctly. Try to avoid twisting or moving your foot or knee during this rotation.
Stand with your feet hip-width apart, hips straight, back high, and knees slightly bent. Place the cable pulley in the highest position, use a straight bar attachment, and grip the bar firmly with both hands. Pull the elbows close to the sides and slowly push the hands towards the floor. Fully straighten your arms before bending your elbows back to the starting position.
Kidnapping on foot
With a resistance band under both feet, cross your hands and grasp each grip at the hips. Take a step to the side, keeping both legs straight and the core strong and stable.
Crouch to row
Stand with your feet hip-width apart, hips straight, back high, and knees slightly bent. Place the pulley at about waist height, secure an attachment with two handles, hold a handle in each hand so that the thumbs are pointed towards the ceiling and the palms are facing each other. Lift the chest, hold the arms straight in front of the body, and push the hips back to start squatting. At the bottom of the squat, keep your arms straight and your back straight while pushing your feet into the ground to stand up.
As you rise from the squat, pull the rope towards the body, keeping the arms parallel to the floor and elbows close to the sides; the hands should reach the front of the stomach. Pause and slowly straighten the arms and step down into the next squat (pull the arms towards the body while standing and allow the arms to slowly straighten while lowering yourself into the squat).