Theraband, or resistance bands, are latex strips or tubes that are used for physical therapy and to perform light strength exercises. They are used a lot by athletes, but also by people who are looking for a low impact type of strength training. Most people use them under the guidance of a physical therapist or for exercising at home. Before starting, you need to assume the right posture, do a warm-up and stretching session, and know which exercises to do. Once you understand how to use resistance bands and what movements to perform, you will have a great tool to heal or keep fit.
Steps
Part 1 of 3: Learning to Use a Theraband Sling Correctly
Step 1. Sign up for a course with a personal trainer
Although exercise with resistance bands is becoming very popular in gyms and fitness classes, there may be some concerns regarding the use of the accessory. Purchase a package of lessons with a personal instructor who will not only teach you how to use the bands, but show you the best exercises to perform.
- Find a trainer in the gym in your area; the first consultation is generally free - especially if you have just signed up for a subscription.
- You can also find some good videos online that show you how to use resistance bands and the exercises to perform.
Step 2. Train in the correct posture
It is a fundamental detail to avoid injuries and to enjoy the maximum benefits of the exercises.
- You must stand with your back straight, hips aligned and abdominal muscles contracted. However, some aspects vary depending on the exercise you are doing.
- It is advisable to start by training in front of the mirror, to check whether or not you are able to maintain the correct posture during the movement. It can be useful to lean with your back against the wall to keep the right position.
Step 3. Choose the appropriate theraband band
This tool is available with various resistance levels, which you can choose according to your needs.
- The therabands, in particular, are color-coded and follow the following ascending order: brown, yellow, red, blue, black, silver and gold. The other brands use different colors to classify the resistance of the various bands.
- It is generally recommended to start with the thinnest bands or those that offer the least resistance. As you get stronger, you can move on to more challenging tools.
Step 4. Find a fixed point to anchor the fascia
Many of the exercises performed with this tool involve the need to anchor one end of the band to a fixed object.
- You can purchase hooks to attach to walls, tie bands to door handles or heavy machinery. Make sure the structure you choose is stable.
- It is also important that the objects are heavy or sturdy enough, able to withstand the force you exert during the activity. Tables, cabinets or chairs are not appropriate solutions.
Step 5. Train slowly
Make slow, steady movements when using the theraband bands. This way you are sure to maintain proper alignment and isolate the muscle groups involved in the exercise.
- The important factor is the quality of execution rather than its speed. Resist the temptation to increase your speed during the return movement, as different muscles are activated in this phase than those used during the pull.
- Rest for one minute between each exercise. For example, take a break after working out your triceps and before moving on to your pecs.
Part 2 of 3: Using the Theraband Band to Exercise the Upper Body
Step 1. Do overhead presses
This exercise tones the shoulders and triceps. To do it:
- Anchor the center of the band between the door hinges or tie it to a sturdy object that is at chest height.
- Kneel on one leg with the other bent forward, with your back to the door or anchor object. Hold the ends of the band in each hand.
- Extend your arms above your head, making sure your palms are facing each other. Your elbows should be facing the ceiling and away from your face. Fold your arms and lower your hands behind your head.
Step 2. Do the chest press
This exercise focuses on the pecs and biceps. Here's how to proceed:
- Lock the center of the resistance band between the door hinges or tie it to a sturdy object so it is at chest height. Stand up straight and turn your back to the anchor.
- Hold the ends of the band with each hand. Bend your arms 90 degrees at the elbow so that your fists are in front of your chest.
- Take a few steps forward until you feel resistance from the band. Position yourself as if doing a slight lunge, while leaning slightly forward (with one leg in front of the other).
- Push both hands forward and in a straight line until your arms are completely straight. Slowly release the tension and bring your arms back to the starting position.
Step 3. Combine side planks with pull downs
This combination involves a wide variety of muscles in the upper body, including the abs, shoulders, triceps, and lats. Here's how to proceed:
- Secure the center of the sash between the door hinges or tie it to a heavy object so it is at chest height. Hold both ends in one hand (you can switch sides later).
- Assume the position of the side planks. Rest your forearm on the floor at a 90 ° angle at the elbow. Try to keep your shoulder aligned with your elbow.
- Lie down on the ground so that the top of your head is facing the door. Extend the arm that grasps the band towards the ceiling, making sure that the palm of your hand is facing your feet. Slowly bring your arm to your pelvis keeping it straight.
- Switch sides by rolling on yourself, take the plank position on the other side and grab the ends of the band with the other hand.
Part 3 of 3: Using the Theraband Band to Exercise the Lower Body
Step 1. Do the side slides
This particular exercise focuses on the legs, but especially on the glutes and the inner and outer thigh muscles. Here's how to do it:
- Tie the ends of the band together to form a ring or use a special adapter to connect them.
- Stand with your legs apart, so that your feet are spaced just beyond the line of the shoulders. The elastic band should be around the ankles.
- Keep your knees slightly bent and take a side step, as wide as possible to feel the contraction in your thighs.
- Finish the step by bringing the other leg closer to the first. Take a few steps in one direction and then the other to train the muscles of both legs. Remember to keep your hips well aligned, don't "cheat" by twisting your hips.
Step 2. Add knee lifts
This way you strengthen the front muscles of the legs, thighs and abdominals. It starts like this:
- Knot the ends of the band to form a loop or use a specific adapter to join them.
- Put one end of the ring under one foot and wrap the other around the top of the other foot.
- Lift your foot wrapped in the band. Keep it flexed and bring your knee up to your hips. Make sure the band is snugly wrapped around the top of the raised foot.
- Pause when the knee is at the highest point and then slowly bring the foot back to the starting position. Switch legs at the end of each set.
Step 3. Perform a bridge and kick combination
This exercise puts all the muscles of the leg, butt and thighs into action; It also allows you to use your shoulders. Proceed as follows:
- Lie on the ground on your back; bend your knees to 90 degrees and keep your feet flexed.
- Wrap the center of the band around one foot and grasp the ends with both hands, keeping the arms bent.
- Lift your hips off the floor to assume the classic bridge position, pushing your hips up. Extend the leg without losing the alignment of the knees and at the same time bring the arms over the head.
- Slowly return your arms and knees to their original position.
Advice
- The bands should be replaced every two months, in case of regular use. When you start noticing small cracks, you should move on to the new ones.
- Although three sets of ten reps are generally recommended, you should do as many sets of ten as necessary to experience muscle fatigue and make the exercise challenging. At first, you may only be able to do one or two sets. Later, if you find that you can do three sets effortlessly, you can shorten the length of the band or switch to a different color to increase resistance.
- Always talk to your doctor before starting a new exercise program.
- If you experience severe pain or discomfort while exercising, stop immediately and contact your doctor.
- Buy specific latex-free wraps if you are allergic to this material. They're also available online if you can't find them at sporting goods or health supply stores.
