Flex into fitness with therabands
Therabands are great to have even if you have a gym membership.
They're small, convenient and weigh about 50grams, which means
they're perfect to take on holiday. They can be used in or
outdoors and are great fun.
Because of its flexibility, there are endless possibilities when
it comes to creating workouts with the theraband, and as you get
more advanced you can start creating your own individual
workouts, but here are a few upper body movements we have
designed for you...
Chest Thera-flyes Lie down on a bench or flex ball. Extend your
arms in front of you, holding a theraband. Stretch the band
until the middle of it touches your chest, hold for a count of
one and return to the starting position, relax and repeat
Thera-pec deck Sit on a chair with your back straight. Hold a
theraband directly in front of you. With your arms extended
outwards. Pull the band outwards as far as you can, until the
middle of it touches your chest, hold for a count of one then
return to the starting position. Relax and repeat
Shoulders Front Raise Lay the theraband flat on the floor and
stand along length of it with one foot in the almost in the
middle. Bend down and grab the front section of the band with
your left . Stand up, and without bending your elbow, lift the
band until your arm is extended straight out and you hand is at
the same level as your forehead.
Shoulder Press Sit on a chair with your back straight, holding
the theraband above your head, thumbs touching each other.
Keeping your arms straight, pull the band outwards. Hold for a
count on one and return to the starting position, relax and
repeat.
Back Lat extension Sit on a chair with your back straight.
Holding the theraband behind your neck, as if you were holding a
bar, hands slightly further than shoulder width apart. Pull the
band outwards. You should feel the squeeze in your shoulder
blades. Hold for a count of one and return to the start
position, relax and repeat.
Bent over row Wrap the band around your left food and stand with
your right foot just behind, hip distance apart. Stick your
buttocks out, hold your back flat, resting your left hand on
your front knee. Grab the theraband with your right hand keeping
your fist pointing towards the ground. With your elbow close to
your side, lift and lower, the band.
Triceps Triceps extensions Sit up straight on a chair. Hold the
theraband lengthways behind you. Your right arm should cross
above your head and left hand grabbing the band underneath.
Keeping your left arm still, lift the band with your right arm
until it is extended straight. Lower and repeat
Triceps kickback Lay the band flat on the floor, and stand along
it lengthways with one foot towards the middle. Bend down and
grab the band just behind you foot. Stand up keeping your arm
parallel to the floor. Without moving your elbow lift your fist
until your arm is straight. Hold for a count of one, lower and
repeat.
Biceps Hammer curl Wrap the band around one of your feet. Stand
back, putting your weight on your opposite foot. Grab the ends
of the band keeping elbows tucked and fists facing front. Lift
your hands to shoulder weight, hold for a count of one, lower
and repeat.
Bicep extension Place a theraband across your neck. Wrap the
band around your left arm to hold the one side above your head.
Using your right hand, grab the other side and pull, so that
your arm extended straight out to the side. Hold for a count of
one, relax and repeat.
Obliques Oblique twists Stand with your feet slightly more than
shoulder width apart. Place the theraband behind your neck. Make
sure you keep it straight and tight, holding it at both ends.
Keeping your hips still, turn your body as far as you can to the
right, then to the left. Make sure you keep your abs contracted.
Side bends Lay the band flat on the floor. Stand with you feet
slightly more than shoulder width apart. Grab the ends and
keeping your arms straight and the band tight. Pull the band as
high as you can with your left arm while bending your body to
the right. Hold for a count of one, relax and repeat with the
opposite side.
Creating workouts with your theraband can be both fun and
effective, so keep stretching those bands and coming up with new
ways to this technology to keep your body fit and healthy.