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10 Resistance Tube Exercises When Travelling

Staying in shape when travelling can be a challenge, with your daily routine thrown out of balance it can be difficult to find the time to work out. However there is one simple piece of equipment you can use to keep your level of fitness up while you’re on the road.

The Resistance Band. The resistance band is a lightweight tube with handles which is a low cost piece of equipment that doesn’t take up too much space in your luggage. Also, there is a huge range of exercises that can be done with a resistance band and all these can be done in a small space. Plus, the resistance bands come in a wide variety of resistance so you can find one that will suit you when you are travelling from a light resistance for beginner to a high resistance for the more experienced athlete. Furthermore, there is a wide a variety of exercises you can do with the resistance bands which helps you to work almost everything from your shoulders all the way down to your quads. Below we have made an example of 10 workouts you can do with a resistance band explaining the muscles that are been used.

 

1. Bicep Curls

Muscles worked: biceps brachii.

  • Place the band under your feet as an anchor with your feet a shoulder width apart.
  • Make sure the band is evenly spread so you have the same length on each side.
  • Grab the handle so your palms are facing forward and let your arms hang down by your hips.
  • Keep your back straight and your elbows locked by your side.
  • Slowly raise your hands towards your shoulders.
  • Hold for a second then slowly return to the starting position.

Try to do 3 sets of 10 reps.

 

2. Standing Chest Press

Muscles worked: pectorialis major + minor, front fibers of the deltoid shoulder muscle.

  • Attach the band to a stationary item as an anchor.
  • Stand with your back to the anchor.
  • Elbows should be bent at a 90 degree angle.
  • Your hands should be level with your chest at the starting position.
  • Push your hands forward and straighten your arms out in front of you and hold for a second.
  • Slowly return to the starting position.

Try to do 3 sets of 10 reps.

 

3. Overhead Press

Muscles worked: deltoids.

  • Place the band underneath your feet as the anchor with your feet a hips width apart.
  • Slight bend in the knees.
  • Place the band behind you.
  • Bring the band up until your arms are at a 90 degree angle with your hands in line with your neck (starting position).
  • Extend your arms upwards until they are straight.
  • Slowly return to the starting position.

Try to do 3 sets of 10 reps.

 

4. Lateral Raise

Muscles worked: shoulder.

  • Keep your feet together and place the band underneath your feet.
  • Grab the handle with your palms facing inward (towards thigh).
  • Arms should be fully extended down by your side with a slight bend at the elbows.
  • Back should straight (starting position).
  • Use your shoulder to lift the handles up until they're slightly above parallel.
  • Keeping your back straight.
  • Pause at the top for a second then slowly return to the starting position.

Try to do 3 sets of 10 reps.

 

5. Front Raise

Muscles worked: anterior fibres of deltoid, pectoralis major.

  • Stand on the band with both feet as an anchor.
  • Hands by your side with your palms facing behind you (starting position).
  • Have the band under slight tension.
  • Raise your hands up infront of you keeping a slight bend in the elbow as you do so.
  • Go to the shoulder height and hold for a second.
  • Slowly return to starting position.

Try to do 3 sets of 10 reps.

 

6. Upright Row

Muscles worked: trapezius.

  • Place the band under your feet as anchor.
  • Pick up the bands so that when you stand you have tension at an arm’s length.
  • Grab the handles so that your palms face inwards.
  • Arms should be fully extended with a light bend at the elbow.
  • Straight back.
  • Use your side shoulder to lift the handles.
  • Handles should stay in the center of your body and close to the body.
  • Lift the handles until it almost touches your chin.
  • Elbows should always be higher than your forearm.
  • Hold for a second and slowly return to start position.

Try to do 3 sets of 10 reps.

 

7. Squat

Muscles worked: quadriceps.

  • Anchor the resistance band under the soles of your shoe making sure that you have an even gap between the left and right handle.
  • Feet should be a shoulder width apart.
  • Put the band behind your back and grab the handle so your palms are facing forward.
  • The handles should be in line with you face.
  • Start in squat position and push up with the heels of your feet.
  • Have a straight back at the top and hold for a second.
  • Slowly return to the start position.

Try to do 3 sets of 10 reps.

 

8. Bent over row

Muscles worked: trapezius, anterior fibers of deltoid, biceps brachii.

  • Position the center under one of your feet as an anchor.
  • Hold the band with your arms straight pointing at your feet.
  • Pull upwards and bend your elbows out behind you.
  • Slowly return to the start position.

Try to do 3 sets of 10 reps.

 

9. Seated row

Muscles worked: rhomboids, latissimus dorsi, and biceps brachii.

  • Sit on the floor with your legs infront of you slightly bent.
  • Hook the band around the soles of your feet.
  • Grab the handles with your palms facing inwards towards your quads.
  • Start with your arms straight out infront of you.
  • Have a straight back.
  • Pull back so that your hands come in line with your chest and your arms are at a 90 degree angle.
  • Hold for a second and slowly return to the starting position.

Try to do 3 sets of 10 reps.

 

10. Triceps Extension

Muscles worked: triceps brachii, anconeus.

  • Anchor the band underneath your feet.
  • Cross the handles behind your back and bring them up to your head.
  • Hold the handles behind your head.
  • Push the handles up so they are above your head and lock your elbow.
  • Keep a straight back.
  • Return slowly to the start position.

Try to do 3 sets of 10 reps.

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