10 full body exercises for female with resistance band (Part 1: Exercises for the upper body)
Exercises with miniband are always a great choice for persons who don't like to train with weights or do not have the conditions to go to the gym and want to work out at home, this is the article for you.
Miniband is a type of wire with many different elasticity levels, the lower the elasticity, the higher the training efficiency.
Therefore, if you want to have a high workout effect, you should choose strings with as low elasticity as possible. However, if you are a beginner, you should choose high stretch strings to get used to the exercises.
Exercises for the upper body
1. Scapular Flyes
This exercise is quite simple to practice your shoulder.
Step 1: Put 2 hands on the inside of the miniband, the closer it is to the wrist, the harder it is.
Step 2: Place your arms parallel in front of your chest and open your arms as wide as possible.
Step 3: Return your hands to the parallel position in front of you and repeat until the reps and sets have been completed.
2. Half Kneeling Single Arm Row
If you already know the One-Arm Dumbbell Row exercise then here's a similar exercise with a miniband as an alternative.
Step 1: Left foot kneeling on the floor, right foot in front, thigh parallel to the floor.
Step 2: Place one end of the string on the right foot, while the left hand holds the other end.
Step 3: Using your back muscles (latissimus dorsi muscle), pull your left arm back.
Step 4: Stretch your arms back to the starting position and then switch sides.
3. Pull Down
This exercise is a bit different from the gym pulldown with the machine a bit, but both exercises affect your back muscles very effectively.
Step 1: Put 2 hands on the inside of the miniband.
Step 2: Keep arms shoulder width, forearms perpendicular to the floor.
Step 3: Bring your arms straight up to the ceiling, keeping the distance between your arms.
Step 4: Lower your hands and repeat the movement.
4. Tricep overhead extension
If your back arms are flare and accumulate a lot of fat, this miniband exercise will help your back arm area become firmer.
Step 1: The left-hand holds one end of the miniband and takes it to the back, forearm facing up, the right-hand holds the other end of the miniband and the forearm is facing down.
Step 2: Fix left hand and right hand straight up to the ceiling. Stretch as much as you can and stay in this position for 1-2 seconds.
Step 3: Lower your arm slowly, repeat and switch sides.
5. Lateral Pushup Walks
Step 1: Put 2 hands on the inside of the miniband, then in the push-up position.
Step 2: Do a push-up.
Step 3: When pushing yourself up, take your left hand and left foot to the left one step, then do the same with your right hand and right leg.
Step 4: Repeat the action, then reverse