INSPO Fitness Journal July 2018
Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.
Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.
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▲ MINI-BAND SQUAT<br />
▲ POWER BAND FIRE HYDRANT<br />
bands, try tying it around your foot or knee<br />
while you do a dead bug or fire hydrant exercise<br />
(pictured) and it will add extra resistance.<br />
These exercises are easily done with just<br />
body weight, however adding the band will<br />
help you feel the extra resistance.<br />
Using bands in this way stops you from<br />
plateauing in your fitness journey and allows<br />
you to continue to build strength.<br />
Mini/Loop Bands<br />
Mini-bands are comparable to resistance<br />
bands in that they are often made out of<br />
material akin to that of resistance bands,<br />
however they are one continuous loop.<br />
People like using mini-bands because you<br />
don’t need to tie them.<br />
You can pull them over the feet and place<br />
them anywhere from the ankle to the upper<br />
thigh and perform various movements from<br />
squats (pictured), lunges, clams, or four point<br />
kneeling exercises.<br />
Tricep pushdowns and a modified lat<br />
pulldown are easily performed using the<br />
loop band (see photos).<br />
Using bands in the gym is a fantastic way<br />
of adding variety, increasing resistance to a<br />
body weight exercise, help you to get more<br />
from the exercise you are currently doing<br />
and to improve your mobility.<br />
Add a few of these ideas to your programme<br />
and have a play with the various<br />
bands available to you.<br />
Whether it’s a thera-band or a power<br />
band, once you have a few exercises under<br />
your belt you will be able to see ways of using<br />
them in exercises you already do.<br />
To source any bands, discuss with your<br />
local exercise professional or pop into your<br />
local physiotherapy clinic or sports store. •<br />
▲ POWER BAND HIP MOBILITY<br />
HIP FLEXOR<br />
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▲ RESISTANCE BAND DEAD BUG<br />
▼ MINI-BAND LAT PULLDOWN<br />
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▲ POWER BAND HIP MOBILITY<br />
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▲ POWER BAND PUSH UP<br />
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KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease<br />
management, Kristina Driller is a sport and rehab consultant at UniRec and uses<br />
“exercise as medicine”. Kristina has a wealth of experience spanning eight years<br />
and provides expert advice in chronic disease management and musculoskeletal<br />
rehabilitation.<br />
<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />
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