Everything you need to know about resistance band exercises
Resistance bands provide a convenient way to stay on with strength training, when not able to go to the gym. Also, you may be able to make some moves that are extremely difficult to do with free weights or machines ordinary.
Here’s how it works. When you put tension on a muscle, it adapts and becomes stronger. Depending on the brand being used, which grip the handles of the band, or wrap the ends of the band around his hands or underfoot.
If you are looking for a simple way to add variety to your exercise program, try these suggestions to get started with resistance bands.
Safety Guidelines for Resistance Bands
1. Examine bands regularly. Expect to replace your bands about once a year. Before each workout, check to stretch, tear, or worn ends. Discard them if they show signs of damage.
2. Attach bands securely. You want your bands to be well secured to their handles and to any supports you’re using. Otherwise, they could break back and hit you like a rubber band.
3. Build up gradually. While the weights are clearly marked, it can be difficult to distinguish between the bands. For most bands of resistance, lighter colors mean lower resistance and a darker color means higher resistance. Buy a variety of groups so you can work your way up to your highest growth.
4. Check for allergies. Some individuals are sensitive to the proteins found in latex and other rubber products. If you’re allergic, latex-free shopping products.
5. Store your bands properly. Protect your bands from deterioration. Avoid strong light, extreme temperatures, and exposure to chlorine or oily substances such as body lotion.
Advantages of Resistance Bands
1. Use your full range of motion. Resistance bands stimulate your muscles throughout the entire movement. By contrast, the muscles are usually resting half of the time when you lift weights.
2. Enhance your balance. Sitting on the bench press machine does little for your posture, but the bands are different. Your muscles are engaged in balancing and coordination at all times.
3. Recover from injuries. Resistance bands were originally used in physical therapy. They are a safe way to target parts of the body that needs to heal.
4. Train for sports. Resistance bands also allow you to imitate any action from tennis swings to softball pitches. You can take your game to a new level.
Sample Resistance Band Exercises
1. Squat down. Tone your whole lower body with one exercise. Stand with your feet parallel and the band under your feet. Hold the ends of the band in each hand. Lower yourself down keeping your midsection firm. For more variety, swivel toes in or out. Shift your feet closer or further apart.
2. Kick to the side. Want to target your thighs? Secure your band around one ankle and anchor it against a door knob. Stand sideways about a foot away from the door. Sweep your leg out to the side. Do the same number of repetitions on both sides.
3. Push up. Try a twist on the familiar push up. Place the band on their lower back and grab hold of each end. Lower your body towards the floor and use your arms to push yourself up. If that causes too much pressure, keep your knees on the floor.
4. Crunch your abs. Anchor your resistance band on a door knob and kneel with your back to the door. Hold one end of the band in each hand. Squeeze your abdominal muscles to help lower your back over your hips.
Working out with resistance bands tones your body and builds up your strength. Include these inexpensive and portable props in your exercise routine.