Resistance band exercises - Sculpt your body

၏ဖော်ပြချက် Resistance band exercises - Sculpt your body

Tension - Movement - Every last muscle fiber
Stand in a split stance with your right leg forward and left heel lifted. Fold your resistance band in half and hold it parallel to the ground in front of your chest, palms facing down. Bend your elbows and stretch the band wider as you row the band into your chest. Keep your shoulders down and imagine that you're squeezing a lemon between your shoulder blades. As you row, rotate your torso to the right while lowering into a lunge. Return to the starting position.
Stand tall with your knees and toes slightly turned out, heels pressed together, holding the folded resistance band overhead. Step your right foot out wide to the side and immediately bend both knees and lower into plie squat position, stretching the band wide as you pull it down in front of your chest. Slide your right foot back into your left as you reach the band overhead and return to the starting position.
Grab one end of the resistance band in each hand and stretch it across your upper back/shoulders (the band should be under your armpits). Get into pushup position with your feet together, holding the ends of the band in place with your hands. Lower your body to perform a full pushup.
Hold both ends of the band evenly and step your left foot across the center. Lunge your right leg forward (left leg should remain straight). Curl the ends of the band into your body, keeping your elbows in tight by your sides, palms facing up.
Press your arms out in front of your chest, palms facing up, elbows slightly bent. Bend your arms back in by your sides and then lower. That's one rep.
Engage your abs, press your shoulders down, and keep your upper body as still as possible during the curl and press movements. If you need more resistance, move your grip lower on the band.
Start in a split stance with your left foot forward. Place your left foot on the center of the band, holding both ends with your right hand. Lower into a lunge, reaching your right hand towards the inside of your left foot.
As you rise out of the lunge, row the band back, pulling the ends of the band to the right side of your body. Brace your abs in tight and maintain a straight line through your spine as you reach and row. Your shoulders and torso can twist during the reach and row movement, but don't let your shoulders round forward.
Sit with the band looped around your feet, knees slightly bent, holding the ends of the band evenly with your palms facing down.
Hinge back, twisting your upper body to the right as you open your arms (left arm extends up by ear, right arm extends down and out to the side). Slowly and with control, return to the starting position.
As you lean back, keep your spine naturally arched, chest lifted, and abs engaged so you don’t collapse into your lower back.
Sit tall with your knees slightly bent and the band looped around your feet. Focus on using your back muscles to bend your elbows in by your sides, holding the band with palms facing down.
Brace your abs in tight, lean your upper body forward, and extend both arms behind your body, keeping your spine naturally arched. Return to the starting position.
Focus on pressing the band behind your body with the backs of your arms. For more of a challenge, increase the resistance by lowering your grip on the band.
Lie faceup with your knees bent and your feet flexed so that just your heels touch the floor. Loop the band around the bottom of your right foot and hold both ends evenly with arms bent, palms facing in.
Lift your hips off the floor and extend your right leg out about 45 degrees (your right knee should be in line with your left) as you press both arms overhead. Lower your hips and return your arms to the starting position.
Keep abs drawn in and exhale as you extend your arms and legs.