In this 8-part series, we’ll teach you how to use our latest product, NeeBooFit Resistance Pull-Up Bands. Ideal for assisted pull-ups, our Resistance Pull-Up Bands are also great for a whole range of exercises. Buy a set today and check back each week for a new video in this series.
For the fifth video in our series, we’ll learn how to do Pull-Aparts. The point of the Pull-Apart is to strengthen your posterior deltoid and lower trapezious to help you out of flextion and into extension. NeeBooFit Resistance Pull-Up Bands make this exercise easy to do anywhere! Here’s how to do it:
Instructions
Grip the resistance band with hands shoulder width apart.
Raise your arms up and hold the band above eye level.
Keep your shoulders set down in place.
Keep your elbows straight.
Pull the band apart and down until the band touches your chest.
Tip: To make it easier, hold the band slightly wider than shoulder width.
In this 8-part series, we’ll teach you how to use our latest product, NeeBooFit Resistance Pull-Up Bands. Ideal for assisted pull-ups, our Resistance Pull-Up Bands are also great for a whole range of exercises. Buy a set today and check back each week for a new video in this series.
For the fourth video in our series, we’ll learn an adaptation to the standard Lat Rows. By attaching your NeeBooFit Resistance Pull-Up Bands to a doorknob, you transform this exercise into one that can be done anywhere, giving you an even more convenient way to get fit. Here’s how you do it:
Instructions:
Stack the band by matching two sides together.
Hold the band across the edge of the door just above the knobs.
Wrap the band around the knob on both sides of the door.
Place your hands in the loop on either end of the band.
Kneel to place your body in the correct position.
Pull back with your arms to complete a lat row.
Tip: Make sure the tension is even on each side of the band.
In this 8-part series, we’ll teach you how to use our latest product, NeeBooFit Resistance Pull-Up Bands. Ideal for assisted pull-ups, our Resistance Pull-Up Bands are also great for a whole range of exercises. Buy a set today and check back each week for a new video in this series.
For the third video in our series, we’ll learn how to perform lat rows, in both a standing and kneeling position. Lat Rows are an excellent exercise to tighten your posterior chain and NeeBooFit Assisted Pull-Up Bands make this exercise easy and convenient. Here’s how to do them:
Instructions:
Wrap the band around a pole and ensure the band has equal length on each side.
Hold the band by placing your hands through the loop on each end with your palms facing together.
Tighten your belly and extend the elbows.
Pull back by retracting your shoulder blades and pulling your hands into your sides.
Release back to straight by extending your elbows.
Tip: Hold your palms up if you want to work your biceps.
In this 8-part series, we’ll teach you how to use our latest product, NeeBooFit Resistance Pull-Up Bands. Ideal for assisted pull-ups, our Resistance Pull-Up Bands are also great for a whole range of exercises. Buy a set today and check back each week for a new video in this series.
For the second video in our series, we’ll learn how to perform assisted pull-ups. First, you’ll need to attach your NeeBooFit Resistance Pull-Up Bands to a pull-up bar – for help on that, check out the first video in this series. Assisted pull-ups are a great way to add reps to your workout routine without sacrificing form. Here’s how to use them:
Instructions:
Attach the resistance band to pull-up bar.
Place the band under the arch of the foot.
For a pull-up, place your hands over the bar with your palms facing away from you.
Pull your shoulder blades together and arch your sternum up towards the bar.
Pull your body up until your chest reaches the bar.
Slowly release all the way down for one complete rep.
Tip: Place the band directly under the arch of the foot, not the toe or the heel, to prevent the band from slipping.
Don’t know which resistance bands is right for you? Take a look at our easy to use chart!
In this 8-part series, we’ll teach you how to use our latest product, NeeBooFit Resistance Pull-Up Bands. Ideal for assisted pull-ups, our Resistance Pull-Up Bands are also great for a whole range of exercises. Buy a set today and check back each week for a new video in this series.
This week, we’ll start with the basics: how to attach a NeeBooFit Resistance Pull-Up Band to a Pull-Up Bar.
Instructions:
Loop the band around the bar.
Pull it through itself.
Push the band together and untwist any kinks.
Tip: Be sure to use the correct resistance band for your weight and ability level.
Don’t know which resistance bands is right for you? Take a look at our easy to use chart!
By Carrie Sowiak, NASM CPT, IDEA Elite Personal Trainer, Certified ACE group fitness, and YogaFit Instructor
Get those legs strong for bending with squats and lunges. Be cautious with forward lunges if you have knee issues – “stepping back lunges” or a back lunge should allow you to feel them more in your legs and less in the knees. The stronger your legs are, the less you will have of that post-yardwork back pain. Even if we have a “set- up” (such as a gardening bench) to be more ergonomically correct when working outdoors, we still have those times when we’re just bending over to pull some weeds, or picking up bags of yard waste when we’re vulnerable to injury.
Be sure to switch hands from time to time when you are carrying around the watering can, or digging, or pulling weeds to prevent overuse injuries, and you’ll get a “more even workout” from your efforts! Think about your core muscles – in the midsection all the way around – while you are carrying something. Use them to stabilize your body and move more efficiently. When the watering can is in one arm, think of standing tall and pulling in your waist muscles, like a girdle.
When you are near the shed door, or any doorway, or two trees easy to grab next to each other, place your hands on the door frame or trees, and lean your chest into the doorway to stretch out your chest and shoulders. Take 5 – 10 deep breaths, un-shrugging your shoulders and lifting your chest upwards. Those chest and shoulder muscles can tighten up with all the forward bending involved in yardwork. Take time to stand up and back bend: Reach your arms overhead, interlace your fingers with palms to the sky, and just lift your chest upwards again, gently backbending your upper spine. Pull your tummy in, and keep your tailbone down towards the earth.
When your yardwork is complete for the day, come inside and lie with your legs over an ottoman or up the wall. You will approach the wall sitting sideways to it, with your butt as close to the wall as possible. (If your legs are tight, you may be unable to get your rear very close.) Then roll over onto your back stretching your legs up the wall. Lie there for 2-10 minutes, breathing deeply and feel proud of yourself for the work you have completed!
The core includes all the muscles from the pelvic girdle to the shoulder girdle; it connects the lower body and upper body, providing the foundation for all movement. Planks are probably the most common exercise for core training in today’s fitness programs and classes. Some instructors have their students hold planks for up to 5 minutes! However, beyond 30 seconds one should make the exercise more challenging rather than just holding it causing stress to the shoulders and wrists. The exercise is probably causing more harm to those areas in these long duration planks than they are improving core strength.
It’s important to counterbalance “regular” planks with reverse planks and side planks, which are underutilized in most programs. Forearm planks are better than hand planks because your wrists don’t have to be put in a stressful position. Most people (thanks to phones, video games, computers, etc.) already have “less than healthy” wrists, so why add stress to them for the sake of core strengthening? Also it will be much easier to place your shoulders and back muscles in the proper position when performing a forearm plank.
In this video, you’ll see how to do a reverse plank. Reverse planks allow us to work the opposite muscles of a “standard” plank. In this exercise, your back will do all the work, strengthening the muscles along the spine and across the shoulders. Use a step as you learn this exercise and remove the step once you’re ready for a challenge.
Instructions
Place your hands on a step or the floor with your wrists straight.
Draw the tummy in, zipper the legs together, and lift up with the strength of your back.
Open the chest and shoulders and keep your toes pressing evenly into the ground.
Hold for 30 seconds.
Tip: Use the edge of a step to relieve pressure from your wrists and keep wrists straight.
The core includes all the muscles from the pelvic girdle to the shoulder girdle; it connects the lower body and upper body, providing the foundation for all movement. Planks are probably the most common exercise for core training in today’s fitness programs and classes. Some instructors have their students hold planks for up to 5 minutes! However, beyond 30 seconds one should make the exercise more challenging rather than just holding it causing stress to the shoulders and wrists. The exercise is probably causing more harm to those areas in these long duration planks than they are improving core strength.
It’s important to counterbalance “regular” planks with reverse planks and side planks, which are underutilized in most programs. Forearm planks are better than hand planks because your wrists don’t have to be put in a stressful position. Most people (thanks to phones, video games, computers, etc.) already have “less than healthy” wrists, so why add stress to them for the sake of core strengthening? Also it will be much easier to place your shoulders and back muscles in the proper position when performing a forearm plank.
In this video, we’ll learn the side plank, which allows us to work the muscles along the side of your body. Holding this plank works muscles that are often overlooked by those who focus on a “standard” plank. Try it with a step for 30 seconds and when you’re ready for a challenge, remove the step and place your forearm directly on the ground.
Instructions
Find a step or box to prop yourself up off the ground.
Straighten your legs, get the elbow directly under the shoulder, and place your forearms on the step.
Drawing your abdominals in, lift up your waist.
Keep your head in line with your body and your bottom elbow directly under the shoulder.
Hold this position for 30 seconds.
Tip: Bend the bottom knee forward to make it easier.
The core includes all the muscles from the pelvic girdle to the shoulder girdle; it connects the lower body and upper body, providing the foundation for all movement. Planks are probably the most common exercise for core training in today’s fitness programs and classes. Some instructors have their students hold planks for up to 5 minutes! However, beyond 30 seconds one should make the exercise more challenging rather than just holding it causing stress to the shoulders and wrists. The exercise is probably causing more harm to those areas in these long duration planks than they are improving core strength.
It’s important to counterbalance “regular” planks with reverse planks and side planks, which are underutilized in most programs. Forearm planks are better than hand planks because your wrists don’t have to be put in a stressful position. Most people (thanks to phones, video games, computers, etc.) already have “less than healthy” wrists, so why add stress to them for the sake of core strengthening? Also it will be much easier to place your shoulders and back muscles in the proper position when performing a forearm plank.
In this video, you’ll see how to use the heaviest NeeBoo loop band to help you accomplish this. Perfect these key basic actions first and allow them to become familiar to your body. When you can hold this type of plank with your NeeBoo loop band for :30, then we’ll add on ways to make your planks more challenging!
Instructions
Place a NeeBooFit Resistance Loop Band (in the XXX Heavy resistance level) around both arms, right above your elbows.
Plant your palms into the mat and spread your fingers apart.
Position your elbows directly under your shoulders.
Pull your belly button back toward your spine as you lift your core.
Draw chest forward and pull your armpits towards your hips.
Hold this position for 30 seconds.
Tip: For an easier exercise, do this in a modified position on your knees.
We’re always looking for more ways to incorporate exercises into our everyday routines. Household chores may not be anyone’s favorite activity, but they can be a great way to fit more exercise into your day. You might even find yourself with a cleaner house – and a fitter body!
Sweeping
Sweeping can be a wonderful exercise for the oblique muscles when done mindfully and evenly. Think about pulling in your abdominals and waist line and be sure to change sides. It can be difficult to sweep ambidextrously, but give it a try! You’ll improve. Once you start looking, you’ll find plenty to sweep. Don’t forget to sweep outdoors too – your garage, front porch, and deck could surely use some cleaning.
Scrubbing the floor
If you think about it, scrubbing a shower floor or kitchen floor on your hands and knees basically pulls you in and out of a plank position. Be sure to use a pad or folded towel under your knees for comfort. Reach forward as far as you can and pull back up again to really engage your ab muscles.
Washing windows
Wiping smooth surfaces like mirrors, glass tables, and windows gives you a chance to feel the burn in your arms and shoulders. Be sure to switch arms to get a balanced workout.
Laundry
When you carry a laundry basket, remember to stand up straight, engage your core muscles by drawing your belly button back and pulling your waist in, and do a good squat to pick it up and set it down. Relax your shoulders and hold it close to your body.
Cleaning up after pets
When you pick up dog poo or clean litter boxes, remember to use those legs. Before you know it, you may have added 20 more squats or lunges into your day. Using the legs and hips to lower yourself to the ground is much better on your lower back. Your cats appreciate a daily litter box scooping and your neighbors will appreciate living near your nice, clean yard!
Washing your car
Washing your car gives you plenty of opportunities to work your muscles. Use your legs as your reach low to scrub the wheels and lower doors. Reach high and scrub fast, alternating arms, to work your shoulders, back, and arms. And every time you pick up your bucket of soapy water, take the opportunity to do some bicep curls.
Most people may find housework a chore, but now you know how to see it as an opportunity to use the body smartly, burn some calories, and tone the muscles. So next time, instead of the gym, stay home and clean!
