If you're looking for an effective, affordable, and time-saving way to get the results of a gym workout withoutleaving your home, then this book is perfect for you.
This book is a structured and effective program for anyone taking their first steps in the world of muscle toning.
It has also been designed to serve as an add-on or intensifier for those who already have a regular exerciseroutine, and for those who play sports.
Whether you're a beginner looking to kick-start your fitness journey or a seasoned athlete looking to take yourworkouts to the next level, this book offers something for everyone: all you need is a resistance band and 15-30 minutes per day!
By reading this book, you’ll discover:How To Choose The Best Resistance Bands, with a chapter that will explain to you the differences between each type of band (loop bands, mini loop bands, tube bands, therapy bands), what are all the anchor points you can use for your resistance bands, and how to maximize the use of this kind of equipmentWarm Up And Stretch Exercises, so that you can gradually rev up your cardiovascular system before starting your exercises, to reduce muscle soreness and lessen any risk of injuryHow To Breathe Correctly When Working Out, to effectively support the exertion of the exercise, allowing you to increase your control and avoid developing herniasMany Resistance Band Exercises For The Upper Body, Lower Body, Core, and Back, which include chest, shoulders, arms, hips, legs, and many other parts of your body that you can train, and involves extensions, curls, bends, and even chair push-upsSpecific Exercises For Sportsmen, which have been divided according to sport, such as baseball/softball, basketball, biking and cycling, bowling, golf, jogging, walking, hiking, skiing, swimming, and even tennis, so you can target specific areas of your body to improve your performancePost Workout Techniques, so you’ll have different ways to loosen up your muscles after exercising, reduce any kind of pain and risk of injury, increase muscle blood flow, and improve your ability to do daily workoutA Super Useful 31-Day Workout Plan, which was studied to maximize the results that you will achieve with your resistance bands in 1 month while avoiding the boring part of creating a routine from scratch… & Much More!
Author(s): Merrick, Nathan
Year: 2022
Language: English
Commentary: Resistance Band Workout 31 days plan, Complete Stretching And Strength Exercises Using Resistance Bands
Pages: 145
Tags: Resistance Band Workout 31 days plan, Complete Stretching And Strength Exercises Using Resistance Bands
INTRODUCTION
Why is Resistance Training Great for Seniors?
CHAPTER 1.BENEFITS OF RESISTANCE BAND WORKOUTS
CHAPTER 2.RESISTANCE BANDS
Types Of Bands
1. The Loop Resistance Bands:
2. The Tube-Resistance Band.
3. The FDS Resistance Bands.
4. The Mini Hip Circle Resistance Bands:
5. The Fabric Mini-Hip Circle Resistance Band:
6. The Non-Fabric Mini-Hip Circle Resistance Bands.
7. The Renranring Resistance Bands.
8. The Insonder Resistance Band.
9. The Light Therapy Resistance Band.
10. The Figure 8 Resistance Band:
11. The Lestfit Resistance Power Loop Bands:
12. The Theraband Resistance Therapy Band.
13. The Whatafit Resistance Therapy Band:
14. The Peach Therapy Resistance Bands:
15. The Tribe Resistance Therapy Band Brand:
16. The SPRI-Ultra Toner Resistance Band Figure 8:
17. The Valeo Long Stretch Therapy Resistance Bands:
18. The Clip-Tubed Resistance Band:
19. The Strength And Flexibility (Gaiam) Resistance Band Kits.
20. The EDX Resistance Band.
21. The Idealux Resistance Band(s).
22. The 5 Minute Roller Exercise Band.
23. The Super-pump BFR Resistance Band.
24. The Ziftex Resistance Bands.
25. The Physioworx Resistance Band Type.
Grips
Up Grip
Down Grip
Hammer Grip
Open Hand Grip
Wrist Alignment
Ready Position
How To Use The Band
Safety And General Tips For Resistance Bands.
CHAPTER 3.WARMING UP AND STRETCHES
Warm-up Exercises
Neck Stretches
Shoulder Rolls
Leg Swings
Waist Loosening
Standing Quad Stretch
Resistant Band Warm-Up Exercises
Lateral Raise
Band Face Pulls
Side Bend
Seated Hamstring Stretches
Side Walk
Deadlift
CHAPTER 4.BREATHING WHILE WORKING OUT
In and Out
Belly Breathing
Consistency Is Key
CHAPTER 5.UPPER BODY
Chest
Supine Chest Press
Standing Incline Press
Resistance Band Push-Ups
Shoulders
Lateral Raises Band Under Feet
Reverse Flyes
Seated Shoulder Press
Arms
Band Bicep Curl
Overhead Arm Raises
Band Tricep Extension
Band Tricep Press
CHAPTER 6.LOWER BODY EXERCISES
Leg Exercises
Squats
Lunges
Kickbacks
Calf Raises
Lying Hamstring Curls
CHAPTER 7.CORE EXERCISES
Resistance Band Crunch
Resistance Leg Flex
Braced Core Leg Extension
Pedaling A Bike
Resistance Band Side Plank
Modified Superman
CHAPTER 8.BACK EXERCISES
Lat Pulldowns With Door Anchor At The Top
Bent Over Rows With Band Under Feet
Seated Rows On Chair
CHAPTER 9.POST WORKOUT
Post-Workout Stretching Exercises
Standing Cool Down
Shoulder Stretch
Rotator Cuff Stretch
Rotational Stretch
Lunge Stretch
Standing Hamstring Stretch
CHAPTER 10.SPORT PROGRAMS
Walking
Jumping
Aerobics
Swimming
CHAPTER 11.HEALTH ISSUES
CHAPTER 12.RECOVERY
Eat Your High Protein Foods Soon After Exercise
Catch Some Z’s
Drink Your Water
Fight Soreness
Acknowledge Injury, and Take Time to Heal
CHAPTER 13.PREVENTING YOUR BANDS FROM BECOMING WEAK
No Bubble Baths Allowed
Don’t Leave Them Outside
CHAPTER 14.31-DAY WORKOUT PLAN
Week 1 and 2
Day 1 – Arms and Shoulders
Day 2 –Back and Chest
Day 3 – Legs and Core
Day 4 (optional) – Arms and Shoulders
Day 5 (optional) –Back and Chest
Day 6 (optional) – Legs and Core
Week 3 and 4
Day 1 – Arms and Shoulders
Day 2 –Back, and Chest
Day 3 – Legs and Core
Day 4 (optional) – Arms and Shoulders
Day 5 (optional) –Back and Chest
Day 6 (optional) – Legs and Core
CONCLUSION
