Rally Tube Squat
When doing self-weighted squats, using a tension tube will increase the difficulty of standing up. We should maintain a more vertical position while fighting the resistance. You can spread your legs wider apart or use a tension tube with more resistance to increase resistance.
Exercise method
1. Spread your feet shoulder-width apart and step on the tension tube.
2. Pull the handle of the tension tube to the top of the shoulder. Palms forward (the tension tube should be located on the back side of the arm, not the front side of the body) (a).
3. Squat down, keeping the handle above the shoulder (b).
4. Return to the starting position. Repeat 20 times.
Lat pull tube split leg squat
As with the deep squat, the use of a tension tube when doing a self-weighted split leg squat will increase the difficulty when standing up.
Exercise method
1. Place your feet hip-width apart and place your left foot on the barrel. Step back with your right foot about 2 feet (about 0.6 meters), keeping your feet balanced. Head and back straight, in a neutral position (a).
2. Flex the left hip and knee to move the body down to a lunge position with the front thigh parallel to the ground and the back knee as close to the ground as possible. The body should move vertically downward (b).
3. Return to the starting position. Do 4 sets for each leg, 10 repetitions per set.
Tension tube dip row
The tension tube overhead rowing can exercise the latissimus dorsi and the lower and middle thoracic spine, strengthen the core muscles, it also helps to strengthen the biceps. The advantage of using the tension tube is that we can create different movements by adjusting the position of the hands and arms and the height of the elbows while maintaining body position. This exercise is one of the most common exercises we do and one of the most effective ways to train the scapulae, allowing the whole body to be involved in the movement while reducing the load.
Exercise method
1. Spread your feet at least hip-width apart and step on the tension tube with the arch of your foot. Hold the handle or below the handle and cross the tension tube into an X shape.
2. Tilt your upper body forward 45 degrees. Neck straight, eyes down, shoulders relaxed, and down toward the direction away from the ears (a).
3. Pull the tension tube toward the waist, moving the elbows back while being careful not to open them outward. Keep your scapulae tight and sunken while doing the rowing motion (b). Repeat each set 20 times and do 4 sets.
Tension tube lumberjack
Using a tension tube for this exercise increases our resistance when doing stretches and reduces resistance when returning to the starting position. We can increase or decrease the resistance by changing the position of our feet. The tension tube also helps us to maintain the rhythm of the movement more safely and avoid making explosive movements. The tension tube lumberjack exercise can work multiple muscles at the same time. While doing this exercise, our shoulder muscles, abdominals, obliques, glutes, quads, lower back muscles, upper back muscles, hamstrings, adductors, and adductors are all in an activated state. It is a great exercise for anyone, especially athletes in rotational sports.
Exercise method
1. Feet apart and hip-width apart, left foot on the tension tube less than half the length of the position. One end of the handle is located on the ground near the left foot. Hands hold the other end of the handle (or below the handle).
2. Squat your body down and extend the handle you are holding toward your right ankle (a). When you stand up, pull the handle toward your left shoulder so that the tension tube forms a diagonal line in front of your body (b).
3. In this movement, the feet are held still and we can rotate through the torso.
4. Return to the starting position, and then repeat the movement. Do 4 sets, 10 repetitions per set, alternating sides.
Post time: Mar-31-2023