Resistance Band Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques PDF
Preview Resistance Band Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques
RESISTANCE BAND WORKBOOK Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques Dr. Karl Knopf Ulysses Press Text Copyright © 2013 Karl Knopf. Design and Concept © 2013 Ulysses Press and its licensors. Photographs copyright © 2013 Rapt Productions. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser. Published in the United States by Ulysses Press P.O. Box 3440 Berkeley, CA 94703 www.ulyssespress.com ISBN: 978-1-61243-210-6 Library of Congress Control Number 2013931801 10 9 8 7 6 5 4 3 2 1 Acquisitions: Kelly Reed Managing editor: Claire Chun Editor: Lily Chou Proofreader: Elyce Berrigan-Dunlop Indexer: Sayre Van Young Front cover design: what!design @ whatweb.com Photographs: © Rapt Productions Models: Mary J. Gines, Chris Knopf, Karl Knopf, Toni Silver Distributed by Publishers Group West Please Note This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for actual instruction with qualified professionals. The author and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program. Contents PART 1: OVERVIEW Introduction What Is Resistance Training? Why Train with Bands? Choosing a Band Before You Begin PART 2: THE PROGRAMS How to Use This Book PART 3: THE EXERCISES Upper Body Series Pull-Down Flye Reverse Flye Horizontal Chest Press Incline Chest Press Frontal Raise Lateral Raise Shoulder Press Sword Fighter Downward Sword Fighter Long Row Upright Row Bike Pump Archery Pull Triceps Extension Horizontal Triceps Extension Chair Dip Lawnmower Pull Trombone Press Shrug Biceps Curl Reverse Curl Forearm Flexion & Extension Wrist Fold Racehorse Lower Body Series Gas Pedal Leg Press Squat Squat Shuffle Forward Lunge Side Step Leg Curl Leg Abduction Hip Extension Core Series Chair Sit-Up Half Sit-Up Reverse Wood Chop Side Bend Crescent Moon Pelvic Lift Push-Up Attachment Series Rotator Cuff—Internal Rotation Rotator Cuff—External Rotation Long Row Lat Pull-Down Chest Flye Leg Abduction Leg Adduction Leg Curl Hip Extension Torso Rotation Ball & Band Series Chest Press on Ball Bench Press on Ball Upright Flye on Ball Reclining Flye on Ball Dumbbells & Band Series Chest Press with Dumbbells & Band Chest Flye with Dumbbells & Band Lateral Raise with Dumbbells & Band Frontal Raise with Dumbbells & Band Biceps Curl with Dumbbells & Band Warm-Ups & Stretches Windmill Elbow Touch Shoulder Box Choker Lying Knee to Chest Sit & Reach Rear Calf Stretch Gas Pedal Twister Side Bend Rock ’n’ Roll Head Tilt Tennis Watcher Index Acknowledgments About the Author PART 1 Overview Introduction Welcome to the world of resistance bands! Resistance training bands were ranked with stability balls as the most popular piece of exercise equipment in a 2011 IDEA Personal Training Equipment Trends report. Resistance tubing and bands are popular because they’re lightweight and easy to transport, which means they can be used when traveling. Many trainers and therapists like the band because they can adapt any exercise to a functional application. These latex training devices have been around since the 1970s, yet they’re a mainstay of almost every fitness enthusiast. Bands were first used in therapy to introduce low-intensity resistance to rehabilitating patients. Today bands come in all shapes and resistances and can be used by people of all ages and fitness levels. Resistance Band Workbook features almost every conceivable exercise ever done with an exercise band. Whether you’re looking to enhance your physique, elevate your sports performance or simply improve functional fitness, this book will add a new dimension to your workout—regardless of your experience level with resistance training. What Is Resistance Training? Chances are you’re familiar with the term “strength training.” You might also know about—and even perform—weightlifting, weight training, resistance training or progressive resistance exercise. Simply put, these terms are used interchangeably by the public to describe the act of harnessing a resistance to place a load/strain on a muscle to develop muscle or improve muscular endurance. Strength training can take many forms, from lifting your own body against the resistance of gravity to using weights or exercise bands to challenge your muscles. It really doesn’t matter what shape or form the resistance comes in because the ultimate goal is to improve strength, muscle size (hypertrophy), muscular endurance or power. The best method to improve strength is often referred to as progressive resistance exercise training. Here, a person engages in a set of exercises that slowly and progressively overload a muscle. When the muscle adapts to the challenge of a load/resistance and the resistance becomes easier, the person either increases the resistance/load or performs more repetitions. The general rule of thumb is when you can perform 10–15 reps easily and correctly, you need to increase the load. In weight training you increase the weight, but in resistance band training you progress to the next harder band or combine two bands together. As you improve in strength, it’s advised to increase the volume of work you perform by adding “sets” to your workout. Two to three sets of each exercise are ideal.
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