Just because the calendar says it’s fall, it doesn’t necessarily mean Mother Nature is on the same page. Depending on where you live, it’s still summer for many of us. And summertime temperatures mean lots of T-shirts and tank tops, which mean upper body workouts are still on top of the to-do list.
There are many moves that can get your body working in a slightly different way by changing from weights to balls and bands.
Speaking of the resistance band, that’s the plan for today.
Our move is a one-arm lateral raise with a band. All you need is a resistance-style band of your liking. Our move will be targeting your whole shoulder area and upper back, along with a small part of your chest.
To begin this move, grasp the ends of your band in each hand. Proceed to stand on the center portion with either one or both feet, depending on the level of resistance you desire. Hold your chest tall, roll your shoulders back and down, and engage the core. Decide on which arm you plan to start with, extend it down by your side, and place the resting hand on your hip.
Now, let’s move. Keeping everything engaged, begin to lift the arm from your side, up and out, away from your body. Keep the elbow slightly bent, but otherwise straight out — with your palm facing the floor.
Lift as close to shoulder height as possible, then slowly return your arm to the side of the body. Give yourself at least 10 to 15 repetitions, then switch to the other side and repeat. Aim for at least three to five sets on each side.
There are different kinds of resistance bands perfect for all levels of fitness. If the one you choose becomes too difficult or is painful, reposition your feet to loosen the band and continue.
This move is great for the shoulders, and it also helps you get used to the versatility of using a resistance band instead of hand weights — which comes in handy with limited space or if you are traveling.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.