Fit & Proper: Elastic band workout to strengthen the muscles

Your weekly health guide by Ashish Gupta

If you have been following weight-lifting workouts for years, you have probably experienced the following situations: Either your joints have gotten achy from lifting the heavy weights; or you have gotten bored with the workouts.

Alternatively, if you are the kind, who thinks they do not have time to go to a gym and want to strengthen your muscles at home, then there is a simple, easy and versatile solution for it.

Elastic Bands: 

If you have achy joints, or are slowly recovering from an injury, bands are a lower-impact option to build muscle while keeping your joints out of harm’s way. If you are bored with your current workouts, bands create a new way to stimulate muscle growth by making it easier to control the resistance and keep it consistently on the targeted muscle. On the other hand, if you are stuck in a hotel room for days on end, bands are easy enough to pack for a workout just about anywhere. 

Workout instructions:

• Front squats; 10-15 repetitions
• Bentover row; 10-15 repetitions
• Resisted push-up; 10-15 repetitions
• Lateral and front raise; 10-15 repetitions
• Crunches and woodchopper; 10-15 repetitions
• Russian twist; 10-15 repetitions

Please note — almost all exercises, which are performed at the gym can be done at home with the help of resistance bands.

We have incorporated one exercise for each body part for a quick workout.

Elastic or resistance bands are easily available at sports stores and are manufactured by all leading sports brands.

Author is Director and Fitness expert Gold’s Gym, Gurugram
 

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