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Exercises with “Bands” are the equivalent of weight training. They help strengthen the whole body, with special emphasis on the legs. The “bands” are made of latex, with a diameter or thickness of 1.5 cm and are purchased in orthopedic or medical supply stores. A minimum of three meters in length is needed and no more than five meters.
Once you have the bands, you must make a loop on each end, like a noose, so it serves as a handle and to place your feet in. In the following bands chart I indicate the number of reps (or full movement) and, on some occasions, the sets (or specific number of reps) you should do.
You must set enough resistance to strengthen the muscle. It should not be too much, and should not prevent you from correctly performing the exercise nor the total number of reps I indicate.
Execution Position: Standing upright, keep your feet apart at a distance wider than shoulder-width. Keep your back straight, and your head and neck firm. When lying on your back, your back must always be in contact with the floor; it should not arch. Do not make sudden movements or twist while lifting yourself up. In the half squat exercise, it is extremely important and essential to maintain a straight back without leaning forward; otherwise it can be dangerous for your back. Be very careful.
1. Half Squat.
Step on the bands with your legs apart. Start in a crouched position. In this position, place the band over your neck. Keeping your back firm and straight, stand up slowly; once standing, begin the exercise by bending your legs about 45º and rising quickly. Start with 10 reps. Each week increase the number of reps by 2.
2. Quadriceps and biceps.
Standing, back straight, hold the band with your hands, arms bent and close to the chest. Leave little band length, less than one meter. Bend one leg up to the chest and place the band under the foot. In this position, extend the leg forcefully toward the ground until touching it, and quickly bend the leg again. Start with 10 reps per leg, and increase by 2 each week.
3. Adductors (muscles that bring a limb closer) and abductors (that move it away).
Standing, tie the band to one ankle and step on the band with the other foot. Do not leave more than 40 cm from the foot to the ankle. Hands on hips and open the leg as much as possible. Quickly return to the initial position. 10 reps with each leg and increase by 2 each week.
4. Quadriceps.
Lying on your back. Tie the band to both ankles and secure it to a column or another fixed object, at a height of about 25 cm from the floor. There must be a lot of tension in the band. Bring both ankles to the chest at the same time and return quickly. Two sets of 10 reps, increasing by 2 reps each week.
5. Hamstrings.
Lying face down. Tie the band to both ankles and secure it to a column or another fixed object, at a height of about 25 cm from the floor. There must be a lot of tension in the band. Bring both ankles at the same time to the glutes and return quickly. Two sets of 10 reps, increasing by 2 reps each week.
6. Skipping.
Run lifting your knees as high as possible, with the bands tied to your elbows and to a column, tree, wall bars or another fixed object. After placing the bands, walk a few meters until you can’t go further; in that same spot run leaning your torso forward, lifting your knees as high as possible and without moving from the place. Two sets of 15 seconds each. Increase by two seconds each week.
7. Arms.
Arm and chest strengthening with specific exercises. Standing, back straight, hold the band with your hands, legs apart, feet shoulder-width. In this position, perform the exercises shown in the following drawings. In the first three you bend and extend your arms in different positions, and in the fourth you move your straight arms away from the body. Start with 10 reps and increase by 2 each week.
