To continue my series on Band Training, I would like to focus on Biceps Training. After warming up try the following:
Two Hand Band Curl
Use a resistance band that allows you to get 8 -10 reps in the two handed band curl. It is performed by standing on a closed loop band with both feet.Using a palms-up grip, curl the band up to face level, hesitate one second, then return. Do a total of 8 reps to failure.
One Arm Band Concentration Curl
Bend over and , while standing with one foot on a closed loop band, curl the band up to your chin. Keep your elbow anchored on your leg just above the knee throughout the movement. Do a set of 10 reps to failure. After the set, switch hands and do a set with that arm.
Two Arm Band Pull down
Using a palms facing grip, pull the band down from overhead until your hands are at your upper chest. Return to start position. Do a total of one set of 10-12 reps to failure. After no more complete reps can be completed, do as many partial "Burn Reps" until you barely can move the band. These reps are 2-3 inches in length and are the portion of the rep that is at the end.
There are advantages to using bands such as having no weight to drop or "pull" a muscle with and the ability to put your entire gym in a suitcase when traveling
Next we will add a Triceps Band Routine for you...
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