Jackie Wright – A resistive tubing workout you can take anywhere | SkyHiNews.com

Jackie Wright – A resistive tubing workout you can take anywhere

Jackie Wright / The Fitness Trail
Grand County, Colorado

Second in a three-part series

Last week we covered upper body resistive tubing exercises for the chest and back and this week we will cover more upper body and lower body exercises. Check out last week’s column for tips on working with resistive tubing to ensure your safety and effectiveness. As always, consult your physician prior to beginning any exercise program.

Upper Body Resistive Tubing Exercises

Triceps – (Targets the Tricep Muscles) – Tricep Kickbacks – Choose Moderate to Thick Tubing

Standing with the legs approximately shoulder distance apart, with the shoulders rotated back/down, the rib cage lifted, the navel pulled toward the spine, knees relaxed and the weight predominately in the heels.

Hold the tubing with a handle in each hand; wrap the tubing around the handles until you have approximately six to eight inches of tubing between the hands.

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Bring the left arm across the midline of the body forming a 90 degree angle at the elbow joint, palm facing the torso and use this arm as your “anchor” arm.

Place the right arm alongside the right side of the torso with the armpit closed and the elbow facing toward the back wall. Engage the tricep muscles, extend the arm from the elbow joint until the elbow is fully extended.

Then, return the arm to the beginning position.

Make certain the keep the shoulders square to the front of the room throughout and keep the tubing taut.

Perform 1-3 sets of 8-12 repetitions each side, two-three times per week.

Biceps – (Targets the Bicep Muscles) – Bicep Curls – Choose Moderate to Thick Tubing

Stand on the tubing with the feet approximately shoulder width apart, holding the handles in each hand, shoulders rotated back/down, rib cage lifted, navel pulled toward the spine, knees relaxed and the weight predominately in the heels.

Arms should begin completely extended at the elbow joint, suspended to the sides of the thighs, with the palms facing forward.

Engaging the biceps, curl the lower arm toward the shoulder joint until your reach approximately 30 degrees from the joint, then slowly, with control, lower the arms back to full extension.

Perform 1-3 sets of 8-12 repetitions, two-three times per week.

Lower Body Resistive Tubing Exercises

Hips/Thighs – (Targets Quadriceps, Hamstrings, Gluteals and Core) – Squats-Choose Moderate to Thick Tubing

Stand on the tubing with the feet approximately shoulder width apart, placing the handles at your shoulders with the palms facing forward, shoulders rotated back/down, rib cage lifted, navel pulled toward the spine, knees relaxed and the weight predominately in the heels.

Keeping the tubing stationary, perform a squat (as though you are sitting down in a chair), chest up, looking forward, keeping the knees over the heels to shoelaces, never the toes.

Then, drive the body weight from the heels and press your body back up to a standing position keeping the knees relaxed.

The resistive tubing will provide external resistance effectively working the lower body.

Perform 1-3 sets of 8-12 repetitions, two-three times per week.

Next week, we will present more resistive tubing exercises for the lower body and abdominals/core.

– Jackie Wright is the owner/manager of Never Summer Fitness LLC in Grand Lake, Colorado. She can be reached at her website http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com

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