08 July, 2011
SPRI Band Exercises
SPRI resistance bands come in tubular and braided varieties and are manufactured by SPRI Products, a sports equipment company. Made out of durable rubber, resistance bands provide an equal amount of resistance on both the effort and recovery phase of exercises, which makes them a productive tool to use during a strengthening workout.
Bent-over rows strengthen the trapezius, rhomboids and latissiumus dorsi, which are all located on your back. Wrap the center of the band around the bottom of a pole, sturdy piece of exercise equipment or, if at home, around the leg of a sofa or sturdy table. Face the pole and take one handle of the band in each hand; back up until the band is taut. Slightly bend your knees. Engage your abdominal muscles, elongate your back and slide your shoulder blades down your upper back. Extend your arms straight in front of your body. Pull your hands toward your rib cage as your elbows bend. Hold the contraction for one count and then slowly return to the starting position. Complete three sets of eight to 12 repetitions.
Squats With Resistance
Squats strengthen your quadriceps, hamstrings and glutes. Attach the band to a mid to high point on a pole. If at home, attach it to a sturdy hook on the wall or around a stable tree branch in your yard. Face the pole and hold one handle in each hand, arms hanging alongside your torso. Step back until the band is taut, which provides the resistance during the squat. Separate your feet hip-width apart. Contract your abs, slightly lift your chest, straighten your back and push your shoulder blades down and away from your ears. Bend your knees as you hinge your hips back; lower your butt towards the floor until your thighs are parallel to the ground. Hold the contraction for one count. Push through your feet and return to the standing position. Complete three sets of eight to 12 repetitions.
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