Side-Steps With Resistance Band – Your Exercise Solution (YES)
16.9 هزار بار بازدید -
3 سال پیش
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Add a resistance band to
Add a resistance band to side-step exercises to increase your leg strength and stability. Click “Show More” for step-by-step instructions. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 4 (the hardest). These exercises were provided by physical therapists from the American Physical Therapy Association.
• Place a looped resistance band around both legs, just above your knees for levels 1 and 3; and around your ankles for levels 2 and 4.
• Level 1, Band at Thighs: With a looped resistance band around both legs, just above your knees, keep legs straight as you side-step 5 to 10 times in each direction.
• Level 2, Band at Ankles: With a looped resistance band around your ankles, keep legs straight as you side-step 5 to 10 times in each direction.
• Level 3, Band at Thighs With Bent Knees: With a looped resistance band around both legs, just above your knees, slightly bend your knees as you side-step 5 to 10 times in each direction.
• Level 4, Band at Ankles With Bent Knees: With a looped resistance band around your ankles, slightly bend your knees as you side-step 5 to 10 times in each direction.
Tips to Safely and Successfully Use Resistance Bands:
• Use a resistance band or tube with foam handles. They’re easier to grip.
• Or add foam pipe insulation to bands or tubes to create handles.
• Handles not an option? Opt for resistance tubes. They’re gentler on hands.
• Resistance tubes and bands come in many lengths and resistance levels. Don’t rely on their color to gauge these factors. Manufacturers use different colors to indicate them.
• Try different ones to find the best fit.
• The last few reps in a set should be difficult, but not impossible.
Check out more fitness videos at the Arthritis Foundation’s Your Exercise Solution (YES): https://www.arthritis.org/health-well....
• Place a looped resistance band around both legs, just above your knees for levels 1 and 3; and around your ankles for levels 2 and 4.
• Level 1, Band at Thighs: With a looped resistance band around both legs, just above your knees, keep legs straight as you side-step 5 to 10 times in each direction.
• Level 2, Band at Ankles: With a looped resistance band around your ankles, keep legs straight as you side-step 5 to 10 times in each direction.
• Level 3, Band at Thighs With Bent Knees: With a looped resistance band around both legs, just above your knees, slightly bend your knees as you side-step 5 to 10 times in each direction.
• Level 4, Band at Ankles With Bent Knees: With a looped resistance band around your ankles, slightly bend your knees as you side-step 5 to 10 times in each direction.
Tips to Safely and Successfully Use Resistance Bands:
• Use a resistance band or tube with foam handles. They’re easier to grip.
• Or add foam pipe insulation to bands or tubes to create handles.
• Handles not an option? Opt for resistance tubes. They’re gentler on hands.
• Resistance tubes and bands come in many lengths and resistance levels. Don’t rely on their color to gauge these factors. Manufacturers use different colors to indicate them.
• Try different ones to find the best fit.
• The last few reps in a set should be difficult, but not impossible.
Check out more fitness videos at the Arthritis Foundation’s Your Exercise Solution (YES): https://www.arthritis.org/health-well....
3 سال پیش
در تاریخ 1400/06/22 منتشر شده
است.
16,914
بـار بازدید شده