join the band!
Resistance Training With a Stretch Cord
Photography by Cory Sorensen
Resistance training builds muscle strength and size. While lifting weights is of course the most common way to accomplish these goals, the fact is that many men never got into weight training or just don’t have the time. Does that preclude them from developing their muscles? Certainly not. Stretch cord movements mirror those of a dumbbell workout. The band provides steady resistance without being too heavy. One can be had at most sporting goods stores. Since they’ve virtually weightless, you can carry it with you for an instant pump
up anytime.
CHEST
Stand grasping the band with both hands out in front of the body. Keeping the arms slightly bent, proceed to extend them out to sides. Pause, then return to starting position. Perform 15 repetitions.
BACK
Sit on the ground with legs extended out together, slightly bent. Grasp the band with both hands, with the middle of it around both feet. Keeping the upper body stationary, proceed to pull the band back to hip level. Pause, then return to starting position. Perform 15 repetitions.
SHOULDERS
Stand grasping the band overhead in both hands. Keeping the arms slightly bent, proceed to pull them down until about parallel to the ground. Pause, then return to starting position. Perform 15 repetitions.
BICEPS
Stand grasping the band in the left hand, with the arm slightly bent and the other end of the band under the left foot. Proceed to curl the arm until bicep meets forearm. Pause, then return to starting position. Perform 15 repetitions, then switch the band to the right hand and foot for another set.
THIGHS
Sit on the ground grasping the band in both hands, with the middle of the cord around the left foot. Beginning with the leg bent at a 90-degree angle, proceed to press it out until almost straight. Pause, then return to starting position. Perform 15 repetitions, then switch the band to the right foot for another set.
HAMSTRINGS
Lie face down with a tied band around
the ankles. Proceed to curl the left leg up to a 90-degree position. Pause, then return to starting position and next curl the right leg up. Perform 15 alternating repetitions with each leg.
FOREARMS
Stand grasping one end of the band in the left hand palm in at your side, with the other end under the left foot. Keeping the upper arm stationary, proceed to curl the arm up. Pause, then lower to starting position. Perform 15 repetitions, then switch the band to the right hand and foot for another set.