Rubber Cord Exercises

October 12, 2014
Rubber Cord Exercises

Rubber cords are hollow and have deals with attached to completions. You might likewise hear these referred to as resistance bands, resistance cords or resistance tubing. In comparable fashion to dumbbells, these training devices are flexible and provide you lots of workout options. They also range in strength from extra light to extra heavy. With the majority of makers, the darkest colored bands have the most resistance. When doing workouts, make sure to choose a resistance that taxes your muscles completely.

Hammer Curl

A hammer curl is a standard workout for the arms, located on the front of the arms. Stand on the center of the cord with one foot or both feet spaced about shoulder-width apart, and hold the handles at your sides with your palms facing in. Keeping your upper arms still, bend your elbows and move your hands up toward your shoulders. Press your biceps forcefully for a second, gradually lower the manages back down and repeat.

Rotations

Rotations work the abdominals and lower back which belong to the core. Prior to beginning, secure one end of the cord to a sturdy object at stomach height, like an upright support on a workout machine. Stand with your right shoulder facing the anchor, grasp the manage with your hands overlapping and move your arms to your right side. Keeping your lower body still, forcefully turn your upper body to your left side as you move your arms to the left. Slowly move back to the beginning point, repeat for a set of reps and change sides.

Frog Push

A frog push is a lower body workout that specifically targets the glutes, quadriceps, hamstrings and abs. Lie on your back with your legs raised, knees bent 90 degrees and shins value to the floor. Carefully cover the center of the cord around the balls of your feet, cross the staying cord over to form an ‘X’ shape and hold the ends right below the handles by your hips. The band should be between your legs at this point. Gradually push your legs out straight in the air till your knees are just short of locking out and hold for a 2nd. Slowly flex your knees back to the starting position and repeat.

Upright Row

The upright row works the shoulders and upper back. Stand on the center of the cord with your feet about shoulder-width apart, make an ‘X’ shape with the cord and hold a manage in each hand. Gradually raise the manages up in front of your body till your palms are about chest level. Hold for a second, slowly lower the handles and repeat. When raising the deals with, keep your elbows greater than your lower arms.

Pushups

Pushups target the chest, shoulders and triceps muscles. Lie face-down on the floor with your hands a little larger than shoulder-width apart and feet together. Carefully loop the center of the cord around your upper back and pin the ends down under your hands. Progressively push yourself off the floor up until your arms are totally extended and raise your hips to form a straight back. Keep your back straight and abs tight as you flex your elbows and lower yourself down. Once your chest is close to the floor, push yourself back up and repeat.