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Stretch-Band Exercises Bicep Curl Wrap the band around the foot and step firmly on the band to prevent it from slipping. One the same side, hold the band in the hand with the upper arm close to the body. Rest the hand beside the knee, then slowly curl the arm up for 2 counts and then return for 2 counts. Repeat 12 times, then switch to opposite side. Triceps Tube Wrap the band around the foot and step firmly on the band to prevent it from slipping. One the same side, bring the band over your shoulder from back to front. Holding the band, extend your arm out in front of you. Repeat 12 times, then switch to opposite side. Seated Row Place the center of the band under one foot. Sit on the edge of your chair and lean your shoulders back. Hold the ends of the band in each hand and pull up toward your body. Repeat 12 times, then switch to opposite side. Leg Press Place the center of the band under one foot. Sit all the way back in your chair and hold the ends of the band in each hand. Raise your knee, and extend your leg out straight. Return to center, and down. Repeat 12 times, then switch to opposite side. Lateral Raise Place the center of the band under one foot. Hold the ends of the band in each hand and pull up diagonally away from your body. Repeat 12 times, then switch to opposite side. Standing (or sitting) Biceps Curl Place the center of the band under both feet. Holding the ends of the band in each hand, with arms at your side, slowly bend your elbow and pull the band. Repeat 12 times Chest Press Wrap the band around your back (chest level) and bring it around your upper arms. Hold the ends of the band in each hand with elbows bent. Push arms out to the front, pulling the band. Return to bent elbows, and repeat 12 times. Shoulder Tube Standing or sitting—hold the ends of the band in each hand, reach you arms up. Pull your arms down to shoulder level and straight out. Repeat 12 times. Triceps tube (standing) Wrap the band around one foot and step firmly on the band to prevent it from slipping. One the same side, hold the band in the hand with the upper arm close to the body, and elbow slightly bent. Slowly pull the band and straighten your arm reaching toward the back of your body. Repeat 12 times, then switch to opposite side.