Improve Your Strength and Body Composition with 3 Types of Resistance Bands!
This is your one-stop-shop for anyone who wants to improve their strength and body composition without having to purchase a gym membership. Fitness coach and author Karina Inkster will teach you about the overall benefits of strength training, and resistance bands in particular. You'll learn how to choose resistance bands, how to use them at home with a door anchor, and how to use them safely. An overview of the 3 types of resistance bands will help readers put together their own “mini gym” that can fit into a small bag.
A collection of 50 resistance band exercises that work all the major muscle groups will inspire readers to create—and maintain—a regular strength training practice, whether they’re working out at home, outdoors, or while travelling. Once readers are familiar with the various exercise possibilities, they’ll learn how to put together their own strength programs.
Author(s): Karina Inkster
Publisher: Skyhorse
Year: 2020
Language: English
Pages: 192
Tags: 50 Exercises for Strength Training at Home or On the Go Resistance Band Workouts:
Introduction
BENEFITS OF STRENGTH TRAINING
Bone Density
Muscle Mass and Healthy Aging
Fat Loss and Body Composition
Strength Training Recommendations
Before You Start Strength Training
The Importance of Consistent Training
The Scale is Not a Useful Tool for Measuring Results
INTRODUCTION TO RESISTANCE BANDS
Benefits of Resistance Bands
Where You Can Use Resistance Bands and Anchor Points
Types of Resistance Bands
Tubing with Handles
Mini-Bands
Pull-Up Assist Bands
How to Adjust Resistance Level/Weight
Resistance Bands
Mini-Bands
How to Choose an Appropriate Resistance Level
RESISTANCE BAND EXERCISES
Resistance Band Exercises
Mini-Band Exercises
Pull-Up Assist Band Exercises
Breathing
Performing Reps
Tempo
Arnold Press
Band Pull-Apart
Band-Assisted Pistol Squats
Band-Assisted Pull-Ups
Band-Resisted Sprints
Band Resisted Forward Sprints
Band-Resisted Backward Jogging
Band-Resisted Lateral Shuffle
Banded Squat
Bent-Over Rear Delt Fly
Bent-Over Row
Biceps Curl
Bicycle Crunch
Chest Press
Clamshell
Face Pull
Front Raise
Glute Bridge
High Curl
High Plank Row
High-Low Chop
Hip Hinge
Hip Raise
Hip Thrust
Kneeling Pull-Down
Lateral Raise
Lateral Walk
Low Curl
Low-High Chop
Lying Abduction
Mountain Climber
Overhead Extension
Overhead Press
Pallof Press
Pec Fly
Psoas March
Pull-Through
Push-Up
Quadruped Kickback
Side Plank Reach
Side Plank Row
Single-Leg Bench Squat
Single-Leg Deadlift
Single-Leg Hip Extension
Skater Squats
Split Squat
Standing Rear Delt Fly
Standing Row
Standing Wide Row
Straight-Arm Pulldown
Torso Rotation
Triceps Kickback
Triceps Press-Down
HOW TO CREATE YOUR OWN RESISTANCE BAND WORKOUT PROGRAM
The Six Fundamental Strength Movement Patterns
Squat
Hip Hinge
Lunge
Upper Body Push
Upper Body Pull
Plank
HOW TO DESIGN YOUR RESISTANCE BAND TRAINING PROGRAM
Warming Up Before Your Workouts
Cardio First or Strength Training First?
Reps and Sets
Straight Sets, Supersets, Tri-Sets, and Circuits
Compound Versus Isolation Movements
Training Splits
Core Training
SAMPLE WORKOUT PROGRAMS
Two Workouts Per Week
Three Workouts Per Week
Four Workouts Per Week
Five to Six Workouts Per Week
Beginner Five- or Six-Day Workout Program
Advanced Five- or Six-Day Workout Program
Core Workout Examples
HOW TO ENSURE YOUR MUSCLES RECOVER EFFECTIVELY FROM STRENGTH TRAINING
Take a Rest Day
Active Recovery
Foam Rolling
Massage
Stretching
Yoga
Sleep
STRENGTH COACHES ON USING RESISTANCE BANDS WITH THEIR CLIENTS
Acknowledgments
About the Author
Index
