Strength Training Exercises. With the Long and Short Tube

Transcription

1 Strength Training Exercises With the Long and Short Tube

2 Table of Contents Long Tube Exercises Shoulder Exercises... 3 Back Exercises... 4 Leg Exercises... 5 Arm Exercises... 6 Short Tube Exercises Back Exercises... 8 Chest Exercises... 9 Arm Exercises Do not perform these exercises if you or your doctor feels there is a risk of injury to yourself. EMC Insurance Companies recommends that you consult with your doctor before undertaking any of these exercises, as certain factors, including lifestyle, age, existing and prior medical conditions, and hereditary factors, can increase the risk of injury. 2

3 Long Tube Exercises Shoulder Exercises Shoulder Press Stand on the tube with one or both feet, hip-width apart For more resistance, place both feet on the tube Bring your arms straight out from your shoulders, with a 90-degree bend at your elbows Your arms will look like they are in a goalpost position Straighten your elbows, lifting the handles straight up Lower your elbows back to the starting position Shoulder Raises Front Raise Stand on the tube with one or both feet, hip-width apart For more resistance, place both feet on the tube Lift your arms up in front of your body to shoulder-height Do not lift your arms above your shoulders Do not lock your elbows Lower your hands back down to your hips Side Raise Stand on the tube with one or both feet, hip-width apart For more resistance, place both feet on the tube Lift your arms out to the sides to shoulder-height Do not lift your arms above your shoulders Do not lock your elbows Lower your hands back down to your hips 3

4 Back Exercises Rows Stand with your feet lateral, with one foot behind the other Place the tube underneath your front foot Put a slight bend in your knee, maintain a straight back, lean forward and roll your shoulders back Bring your hands forward, shoulder-width apart Lift the handles up toward your shoulders, with your elbows out Try to squeeze your shoulder blades together and open up your chest Lower your arms down to the starting position Upright Row Stand on the tube with one or both feet, hip-width apart For more resistance, place both feet on the tube Bring your hands in front of your hips, with the handles close together and your palms facing your thighs Bend your elbows out to the side to lift the handles up in front of your chest Do not raise your shoulders to your ears Lower the handles back down to the starting point 4

5 Reverse Fly Stand on the tube with one or both feet, hip-width apart For more resistance, place both feet on the tube Bend your knees and tilt forward, maintaining a straight back Bring your arms out in front, with your elbows at a 90-degree angle Open up your arms to the side, pressing your elbows back Bring them back to the starting position Leg Exercises Squat Stand with your feet hip-width apart, or a little wider. If you need to take some stress off of the knees, point your toes outward Bend your knees and sink your hips back just like you are sitting down into a chair Never take your knees past a 90-degree angle. That increases the amount of stress on your knee joint instead of the muscles that surround your knee. Do not let your knees go over your toes as you squat Straighten your legs to stand back up You may perform squats with your body weight, or add some extra resistance for more of a challenge Modification: Bring your hands down to your hips and perform the squat 5

6 Lunge Lunges tend to be a more aggressive exercise for your legs. If you have knee trouble, use caution with lunges. Discontinue if you feel too much discomfort on your knee. Stand up straight with one foot on the tube, the other behind and hip distance apart Bend both knees Do not let your front knee go over your front toes doing so could cause knee pain Do not touch your back knee to the floor Press through your left leg, standing back up Repeat on the other side Modification: Hold the handles of the tubes down by your hips to perform the lunge Arm Exercises Curl Stand with both feet on the tube, hip-width apart Relax your arms down at your sides, with your palms facing up Curl the handles of the tubes up to your shoulders, keeping your elbows tucked into your side Keep your abs tight and shoulders back while you curl the tube Lower the handles back down to your hips 6

7 Tricep Extensions Hold onto one handle with your right hand Step on the tube with your right foot The distance between your right foot and the right handle will determine the resistance level for the exercise. The closer your foot is to the handle, the more difficult the exercise. Bend your elbow and lift it above your shoulder, pointing your elbow forward Hold your elbow with your left hand to isolate your tricep Do not move your shoulder; the only joint that moves is your elbow Lift your elbow and bring your wrist above your elbow Lower your wrist back down to the starting position 7

8 Short Tube Exercises Back Exercises Mid-Back Pull Stand with your feet hip-width apart and your knees slightly bent Hold onto the handles with your palms facing in at shoulder-height Extend your arms out Keep your elbows slightly bent Squeeze your shoulder blades together Release your hands back to the center Low Back Pull-Down Stand with your feet hip-width apart and your knees slightly bent Hold each handle, with the tube out in front of your shoulders Pull one arm down and back, ending with your hand close to your shoulder Return to the starting position and repeat on the other side 8

9 One Arm Seated Row Sit on the floor with your knees slightly bent and your toes pointing forward Hold onto one handle with your palm facing down Place the other handle on your opposite foot Extend your arm out in front of your chest Bend your elbow, bringing your hand toward your shoulder Return your elbow to the starting position Chest Exercises Chest Press Wrap the small tube behind your back Hold the handles next to your shoulders Press your hands out in front of your shoulders, keeping your wrists straight Bring the tube back to the starting position 9

10 Alternating Punch Wrap the small tube behind your back Hold the handles next to your shoulders Press your right arm out, keeping your wrist straight Return your right arm to the starting position Repeat with your left arm Arm Exercises Arm Curl Stand with your feet hip-width apart and wrap one end of the tube around your right foot Hold onto the other handle with your right hand (palm facing up) and relax your arm down to your side Bend your right elbow to lift your right arm up toward your shoulder, keeping your elbow tucked into your side Return your hand alongside your body 10

11 Tricep Extension Stand with your feet hip-width apart Hold onto the tube behind your back Hold the top handle with your right hand and the bottom handle with your left hand Bring your right elbow above your shoulder, facing forward Keep holding the tube with your left hand Lift your right hand toward the ceiling Bring your right arm back to the starting position Repeat with your left hand on top 11

12 For more information, contact the Home Office Risk Improvement Department: EMC Insurance Companies 717 Mulberry Des Moines, IA Copyright Employers Mutual Casualty Company All rights reserved (12-15)