RESISTANCE TRAINING: UPPER-BODY
More bands of strength
BY:KRISTIN SCHWEIZER, MPT
Strength-training exercises, important for increasing muscle strength and bone mass, require the addition of weight or resistance to challenge the muscles. An alternative to free weights and exercise machines is the use of resistance bands, available in a variety of resistance levels at most sporting-goods stores. You can increase resistance, and thereby the difficulty of each exercise, by shortening the length of the band. Conversely, you can lengthen the band to decrease resistance and difficulty.Build up to performing each exercise for three sets of 10 repetitions, three days a week. Begin with a low-resistance band and increase the resistance as you gain strength.
As with any exercise program, be sure to consult your physician before you start. You can perform all of the exercises below either seated in a firm chair or standing with your feet shoulder-width apart. They are good, fun exercises for you and anyone in your care to do together.
-Loop an end of the resistance band around the palm of each hand.
-Extend arms in front of your body at chest level, elbows slightly bent and palms down.
-Pull band outward so hands extend beyond the width of your shoulders.
-Slowly and with control, return to the starting position, then repeat.
-Loop ends of resistance band around each palm.
-Begin with hands together and extended in front of you at hip level, thumbs pointed toward the ceiling.
-Keeping both elbows straight, raise one arm straight up as far as you can go.
-Return slowly to the starting position.
-Repeat with the same arm for all sets, then perform the exercise with your other arm.
-Loop ends of resistance band around each palm.
-Raise arms overhead, hands together, palms facing forward.
-Keeping your elbows straight, lower one arm in front of you to hip level.
-Return to the starting position.
-Repeat with the same arm for all sets, then perform the exercise with your other arm.