Dyna Band What

Dyna-Bands are a color-coded progressive resistance program using what are essentially super-duper rubber bands made of elastic. They're most often used in a rehab setting (Deidre used them extensively with her patients when she worked in a physical therapy clinic), but they function really well in a quick workout. They come in a variety of colors, with different degrees of resistance associated with each color from pink (easiest) to silver (hardest).

Accessories are available to make the exercises more versatile, including exercise handles and door anchors. These accessories enable you to work out with the bands with greater stability.

We like Dyna-Bands for quick, easy workouts on the road. They're certainly not perfect, and we're not suggesting that you can get in great shape using them all the time, but ease of use and convenience makes them a solid choice when you're on the road.

Here are some of the pluses of Dyna-Bands:

Easy to pack

> Variable resistance

> Can be used for a variety of exercises

> Very safe to use

Nothing (including Dyna-Bands) is perfect. Here's what we don't love about them:

When you use Dyna-Bands, you can vary the resistance by changing where you hold the band. The shorter the length used, the harder it is to stretch it for the full range of motion of an exercise.

Spot Me

When you use Dyna-Bands, you can vary the resistance by changing where you hold the band. The shorter the length used, the harder it is to stretch it for the full range of motion of an exercise.

> Much like the elastic band used by the Soloflex that we described in Chapter 5, "There's No Place Like Home," the resistance is not constant throughout the range of motion (ROM). Often there is too much slack at the beginning of the movement. And if you choose a size of band that gives you tension at the beginning range, it's not large enough to allow you a full ROM.

> While there are some good exercises to do for the smaller body parts like shoulders and arms, there are not many effective exercises to do for larger body parts like your glutes, quads, and hamstrings.

However, using them on the road is far better than doing nothing at all. If you want to check them out, the following are a few exercises that you can perform.

Body Part

Exercises

Legs

Back

Chest

Shoulders

Biceps

Triceps

Seated leg press: Sit on a step or bench with your knee bent. Wrap the Dyna-Band around one foot, and grasp both ends in each hand. Keep your toes pointed slightly downward. Slowly straighten your leg (don't lock your knee). Slowly return to the starting position.

Seated rows: Sit on the floor and wrap the Dyna-Band around the balls of both feet. With elbows bent, pull your arms back while squeezing your shoulder blades together. Slowly return to the starting position.

Chest press: Wrap Dyna-Band around your back. Grip the band ends with both hands and press your arms forward. Slowly return to the starting position.

Lateral raises: Stand with feet shoulder width apart and place one end of the Dyna-Band under your foot as you hold the other end in your hand. Slowly raise your arm out to the side until you reach shoulder height. Slowly return to the starting position. Front raises: Same starting position. Slowly raise your arm upward until you reach shoulder height. Slowly return to the starting position.

Bicep curls: Stand with your feet shoulder width apart and place one end of the Dyna-Band under your foot as you hold the other end in your hand. Slowly curl your arm by bending your elbow toward your shoulder. Slowly return to the starting position.

Tricep extensions: Place a towel around your neck. Place the Dyna-Band along the towel. Grip both ends in each hand so that your elbows are bent at 90°. Keep your elbows close to your body as you slowly straighten your arms. Make sure to keep your wrists straight. Slowly return to the starting position.

Dyna-Bands can be purchased through physical therapy catalogues or surgical supply stores in either 6-yard or 50-yard quantities, or in individual bands. The price varies depending upon the amount of resistance.

Spot Me

Dyna-Bands can be purchased through physical therapy catalogues or surgical supply stores in either 6-yard or 50-yard quantities, or in individual bands. The price varies depending upon the amount of resistance.

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US Navy Seal Physical Fitness Training Manual

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