Resistance Band Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques

Resistance Band Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques

by Karl Knopf

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Overview

Learn how to get fit while preventing injury using versatile resistance bands to build muscle, increase range of motion and balance with targeted, step-by-step workouts.

First used in physical therapy to introduce low-intensity strength training for rehabilitating patients, today bands come in all levels of resistance and are perfect for targeting and working every major muscle group. Using this simple device, you can:

• Increase Strength
• Improve Balance
• Reduce Lower Back Pain
• Rehabilitate Injuries


Resistance Band Workbook offers more than 70 safe, effective exercises paired with clear captions and step- by-step photos that can be done practically anywhere, anytime. In addition, special programs will enhance your daily life, whether you’re looking to revamp your physique, elevate your sports performance or simply improve functional fitness.

Product Details

ISBN-13: 9781612431710
Publisher: Ulysses Press
Publication date: 04/09/2013
Pages: 120
Sales rank: 276,588
Product dimensions: 7.30(w) x 9.10(h) x 0.50(d)

About the Author

Dr. Karl Knopf is the coordinator for the fitness therapist program at Foothill College of California.

Table of Contents

Part 1 Overview 7

Introduction 8

What Is Resistance Training? 9

Why Train with Bands? 10

Choosing a Band 11

Before You Begin 13

Part 2 The Programs 15

How to Use This Book 16

Level 1 Getting Started 19

Level 2 Growing Strong 20

Level 3 Advanced 21

Super Fit 22

Baseball/Softball 23

Basketball 24

Biking/Cycling 25

Bowling 26

Golf 27

Jogging/Walking/Hiking 28

Skiing 29

Swimming 30

Tennis 31

Arthritis 32

Back Pain 33

Hip Issues 34

Knee Issues 35

Osteoporosis 36

Shoulder Issues 37

Wrist Issues 38

Diabetes 39

High Blood Pressure 40

Breathing Conditions 41

Sarcopenia 42

Part 3 The Exercises 43

Upper Body Series

Pull-Down 45

Flye 46

Reverse Flye 47

Horizontal Chest Press 48

Incline Chest Press 49

Frontal Raise 50

Lateral Raise 51

Shoulder Press 52

Sword Fighter 53

Downward Sword Fighter 54

Long Row 55

Upright Row 56

Bike Pump 57

Archery Pull 58

Triceps Extension 59

Horizontal Triceps Extension 60

Chair Dip 61

Lawnmower Pull 62

Trombone Press 63

Shrug 64

Biceps Curl 65

Reverse Curl 66

Forearm Flexion & Extension 67

Wrist Fold 68

Racehorse 69

Lower Body Series

Gas Pedal 70

Leg Press 71

Squat 72

Squat Shuffle 73

Forward Lunge 74

Side Step 75

Leg Curl 76

Leg Abduction 77

Hip Extension 78

Core Series

Chair Sit-Up 79

Half Sit-Up 80

Reverse Wood Chop 81

Side Bend 82

Crescent Moon 83

Pelvic Lift 84

Push-Up 85

Attachment Series

Rotator Cuff-Internal Rotation 86

Rotator Cuff-External Rotation 87

Long Row 88

Lat Pull-Down 89

Chest Flye 90

Leg Abduction 91

Leg Adduction 92

Leg Curl 93

Hip Extension 94

Torso Rotation 95

Ball & Band Series

Chest Press on Ball 96

Bench Press on Ball 97

Upright Flye on Ball 98

Reclining Flye on Ball 99

Dumbbells & Band Series

Chest Press with Dumbbells & Band 100

Chest Flye with Dumbbells & Band 101

Lateral Raise with Dumbbells & Band 102

Frontal Raise with Dumbbells & Band 103

Biceps Curl with Dumbbells & Band 104

Warm-Ups & Stretches

Windmill 105

Elbow Touch 105

Shoulder Box 106

Choker 107

Lying Knee to Chest 107

Sit & Reach 108

Rear Calf Stretch 108

Gas Pedal 109

Twister 109

Side Bend 110

Rock 'n' Roll 111

Head Tilt 111

Tennis Watcher 112

Index 113

Acknowledgments 119

About the Author 119

Customer Reviews