Banda Elastica Ex

8/12/2019 Banda Elastica Ex

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Plan name: bada elastica

Seated Side Arm RaisesDescription:

This exercise trains the entire shoulder musculature, particularly the lateral shoulder muscles.

Sit on the exercise ball with perfect posture. The band should

be under both feet and your feet should be approximately hip

width apart. Holding the band in each hand, you should feel that

there is some tension in the band before you start themovement.

Keeping the elbows slightly bent, exhale and lift your hands until

they are almost at shoulder height. ause for !"# seconds, then

inhale and slowly lower your hands bac$ to the start position.

Repeat %&"%! times, rest, then repeat the entire exercise if desired.

'iagonal Shoulder Raise ( Torso Twist with )xericse *andDescription:

A good exercise for strengthening the shoulders and bac$ muscles.


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Sit with good posture on the stability ball. Hold

onto one end of the exercise band and have

the middle of the band under the opposite foot.

+ou could also tie the band around something

low and sturdy.

ull your hand diagonally across your body and uptoward the ceiling, $eeping your elbow slightly bent

and avoiding shrugging your shoulders. atch

your hand throughout this movement.

-ontinue pulling the hand across and up towardthe ceiling. As you near the end of the movement

twist your torso slightly so that you can reach the

arm ust slightly behind your body.

*iceps )xercise with the )xercise *andDescription:

This is a good upper arm exercise.

Sit upright on the stability ball with your feet shoulder width

apart. Have the exercise band under both feet with the ends of

the band in each hand. +our hands should be beside your

hips.

Slowly bend your elbows with your palms facing up or thumbs facing

up. The upper arms should stay at your sides. Slowly return to the

start. Repeat %& " %! times, rest, then repeat the entire exercise if

desired.

/pright Rows with the )xercise *andDescription:

This is a classic exercise that is usually done with a barbell or dumbbells. Here is an option with an exercise band.


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Stand with feet about hip width apart. Tie a

loop of exercise band and stand on the band

with both feet. 0rasp the loop with both hands

and start with your hands at about hip height.

)xhale and lift your hands up until they are atshoulder height and your elbows are out to the

sides.

As you lift your hands until your elbows andforearms are parallel with the floor. 1nhale and

lower your hands bac$ to the start position. Repeat

the exercise 2"%! times, rest, then repeat the

exercise if desired.

*ent Arm 3ateral Shoulder Raises with )xercise *andDescription:

This is a simple shoulder exercise that can be done at home.

Stand with your feet hip width apart. lace the

band under both feet, cross the ends of the

band to ma$e an 45,4 then hold the ends of the

band in each hand. Keep your elbows bent and

your bac$ straight.

Keeping your elbows bent at 6& degrees, lift your

elbows up until they are at shoulder height.

+our forearms should be parallel to the floor at the

end of the movement. ause briefly, then lower

your arms bac$ down to the start position. Repeat

%& " %! times, rest, then repeat the entire se7uence

as desired.

Shoulder Raises with the )xercise *andDescription:

This is a great exercise for the shoulders.


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Stand with your feet slightly wider than hip width apart. Have

the exercise band around both feet, cross the band in front of

you and grasp the ends of the band in each hand. *end your

$nees slightly and lean forward slightly from the hips. +our

elbows should be bent at approximately 6& degrees.

Keeping your elbows bent, left them out to the sides until the are at

shoulder height. ause briefly, then lower bac$ to the start position.

Repeat the exercise 2"%! times, rest, then repeat the exercise if

desired.

Triceps ress with )xercise *andDescription:

This is a simple triceps exercise to do at home or at the gym.

Stand with your feet hip width apart, or in a split 8lunge9 stance.

Keep your bac$ and nec$ straight. lace the band around the bac$

of your nec$, bracing one part of the band at one hip, and holding

the other end of the band with your other hand, elbow at 6&

degrees 8this is the arm that will do the movement9.

Slowly straighten the bent arm, s7uee:ing the bac$ of the upper

arm as you push your hand down. Slowly return to the start

position, never letting your upper arm move away from your

side. Repeat %& " %! times.

Seated Rows on the *all


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Description:

This exercise focuses on the muscles of the shoulder ( middle of the bac$.

Sit upright on a stool, chair with no arms, or stability ball. lace

your feet hip width apart on the floor. lace the exercise band

around a door$nob, a railing, etc. and grasp each end with your

hands, $eeping your elbows slightly bent.

ull your elbows toward the wall behind you, s7uee:ing your

shoulder blades together. Hold briefly, repeat %& " %! times.

Rest, then repeat the exercise se7uence.

*uttoc$s, *ac$ and Thigh )xercise 11Description:

1f this exercise is performed correctly, you can target many muscle groups at once.

Have the band tied into a loop and have the loop

around your an$les. ;rom a $neeling position with

hands over the ball, roll over the ball until the ball

is under your hips. Keep your hands shoulder

width apart and directly under your shoulders.

+our whole body should be roughly parallel with

the floor. Slowly widen your legs, then slowly close them, not allowing the band to


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3ay stretched out on your bac$ on a gym mat or on the floor with

the ball under your calves. 3oop the exercise band around a

table or chair leg 8or something else sturdy that won


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ut a stability ball in the middle of a gymnastics mat. The toes

are on the ground. The legs are a little more than shoulder

width apart. Have the band going under the ball, so that it is

directly under your shoulders.

hands close to the ball. Slowly pull your arms bac$wards by bending

the elbows. The abs should be engaged during the entire exercise

and the head and nec$ form a line. Repeat the exercise %&"%! times.

The 4ec 'ec$4 with the )xercise *andDescription:

+ou can do this chest exercise on the stability ball or on a more stable surface such as a stool.

Sit upright on the ball with perfect posture.

Have the exercise band around your bac$ and

under both armpits. Holding the band in each

hand, $eep your elbows both at 6& degrees.

Keeping your upper arms parallel with the floor,

bring your elbow closer together, s7uee:ing the

chest muscles. =a$e sure that your shoulders do

not lift up towards your ears.

Keep going until your elbow are touching, then

open your arms wide, returning to the start

position. Repeat each side %& to %! times, then

rest. Repeat the entire exercise se7uence once or

twice.

Triceps with *and " *oth Arms 8119Description:This exercise is designed to wor$ the shoulders, upper bac$ and triceps. 1f you want to increase or decrease the resistance or challenge of theexercise you can do so by changing the type of exercise band to either a stronger or less resistant one.


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Start by standing with feet shoulder width apart. )lbows should be

level with shoulders and elbows bent to form a 6& degree angle. Hold

each end of the band tightly. The band should be directly above your

head.

)xhale and pull band by straightening your elbows. Hold for

! seconds and release bac$ to start position.

Sidelying 3eg 3ift ith the )xercise *and 83oop9Description:

This is a great exercise for the glutes 8buttoc$s9 and outer hip.

3ie on your side with the loop around your lower legs, ust above the an$les. +our

hips and shoulders should be stac$ed vertically. +ou may place one hand in front

of your body for balance.

Keeping your pelvis stable, exhale and lift the top leg,

pushing your foot up toward the ceiling. Keep the

other leg anchored to the floor. Slowly lower the leg

bac$ to the start position. Repeat 2"%! times, then

switch legs.

>verhead Triceps ress with the )xercise *and 83oop9Description:

This exercise can be done almost anywhere " all that is needed is a small length of an exercise band or a pre"made exercise loop.

Hold the exercise loop behind your head with one hand.

ith the other hand, grasp the loop behind your bac$.

)xhale and straighten the arm that is over your head, pushing your hand

toward the ceiling. 1nhale and slowly return to the start position. Repeat

2"%! times, rest, then switch arms.

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Banda Elastica Ex