Resistance bands are elastic bands that allow you to do light strength training anywhere and anytime. Just like with weight lifting, resistance bands allow you to perform a full range of motion while creating tension, helping you stretch and build good muscles. Instead, unlike weightlifting, they guarantee a safe and light workout, which can be practically infinitely customized.
Steps
Method 1 of 3: Use Resistance Bands Safely
Step 1. Find out how to use a light resistance
Resistance bands are popular for various reasons. One of these is that they allow you to add resistance to a workout without substantially increasing the risk of injury, as is the case with dumbbells and tools. Bands work exactly the same as other weights, but with one difference: gravity won't pull your muscles down, you'll have to fight the tension exerted by the band. The band allows you to create tension in any direction, not just downwards, allowing you to train every single muscle in multiple ways.
- Resistance workouts are great when you can't go to the gym, have joint pain, or want to vary the usual schedule.
- The resistance tubes resemble rubber jump ropes and have practical handles.
- The classic bands are long rectangular rubber bands without handles, they must be tied or fixed in order to work.
Step 2. Determine the resistance by considering the color of the band
Most bands feature a simple color code that helps the wearer develop a workout. Usually it starts with a medium resistance band and then increases it. While not a perfect system, darker bands generally have higher resistance.
- Low resistance: offer a resistance of 1-3 kg.
- Medium strength: they offer a resistance of 4-5 kg. It is very useful for getting started.
- High resistence: they offer a resistance of 5-7 kg.
- Extra high resistance: offer a resistance equal to or greater than 7 kg.
Step 3. Adjust the position of the strap according to the degree of intensity of the workout you want to do
The more the band is exposed, the easier it will be to exercise, this is because it will have more room to stretch. The band offers greater resistance when it can barely stretch. Think of a rubber band - the more stretched, the harder it will be to pull it. If an exercise seems all too easy to you, there are several ways to make a headband more effective:
- Wrap it around your hands several times to shorten it and increase resistance.
- Place one foot on part of the band or wrap it around your foot before grabbing the ends.
- Step away from the gang anchor (which is where you tied or attached it to).
Step 4. Make slow, controlled movements to perfect the shape
Never be in a hurry when doing an exercise. The body should move slowly and smoothly, with no quick jerks or jerks. After each repetition, calmly recover the starting position: to develop muscle mass, a controlled return is as important as the initial movement.
Focus on technique rather than stamina. Good shape helps build muscle mass much faster than trying to gain weight
Step 5. Do low intensity sets with multiple repetitions
With resistance bands you have to try to do a lot of repetitions, as the weight is not the same as that of a tool or dumbbell. Aim for 12-20 reps per exercise, with 3 sets. Completing the last 2-3 reps should be difficult, but not so hard that you can't finish.
Don't think you need to suffer. If you experience acute pain or joint problems, stop exercising and see a sports doctor immediately
Step 6. Learn to tie a simple anchor knot
Many exercises will require you to attach the band to an anchor, allowing you to gain the resistance you need to work out. You can typically use a pole, narrow shaft, or handle to attach one end of the band and practice. You need to make sure that the anchor can support the weight and that the knot holds up to prevent injury.
- Before starting to perform the exercise, pull the band while gradually increasing the pressure.
- Make sure the anchor doesn't move when you pull the band.
- Before trying to put more pressure on the knot while still, increase the tension by shortening the band. Tie it around your feet or hands to increase stamina.
Method 2 of 3: Training the Torso
Step 1. Do bicep curls
Place the center of the band under the arch of the left foot and place the right foot about 60 cm behind you. Grasping the handles of the band from below (so that the palms are facing up), bring each hand to the shoulder alternately to perform bicep curls. You should only bend the elbow. Do 15-20 reps per arm.
If you want to try something new, you can combine this exercise with lunges to engage the lower body at the same time
Step 2. Make crosses to exercise the pecs
Spread your feet beyond shoulder width and point your toes outward. Wrap the band around a pole or tree behind you. Extend your arms at your hips, slightly curved, grabbing the band just below the handles. Keeping your elbows bent, bring both hands in front of your chest. A space will be created between you and your hands, as if you were about to hug someone. Do 15-20 repetitions.
- The more you widen the grip of the band, the harder the exercise will be.
- Keep your arms straight and away from your body to perform a variation of the standing bench press.
Step 3. Exercise your shoulder muscles with deltoid crosses
Stand in the center of the band with your feet shoulder-width apart. Grab the ends of the band with your arms at your sides. Keeping your arms straight, lift them perpendicular to your body until they are fully extended to the side, as if you were imitating an airplane. Slowly bring them back to your hips and do 15-20 repetitions.
Step 4. Train the upper shoulders with presses
Lean in the center of the band with your feet together. Grasp the ends of the bands, palms facing up approximately at the height of the nipples. Push your hands up, as if you are giving up. Slowly bring them back to chest height and do 12-15 repetitions.
While exercising, keep your back straight and palms up
Step 5. Exercise your upper arms with tricep curls
Lean on one end of the band with your feet together. Pull the rest of the band along the spine, so that the other end is approximately the same height as the nape of the neck. Grab the end with both hands behind the head and elbows facing up, above the head. Bending only your elbows, stretch your hands up and over your head. Do 15-20 repetitions.
The further you place your feet away from the end of the band, the greater the resistance, making the exercise more difficult
Step 6. Exercise your back muscles with the rowing machine in a standing position
Wrap the middle part of the headband around a tree or pole and grab both ends with your hands straight in front of you. The band should be about chest height. Bend your knees, keep your feet flat on the floor and your back straight. With your palms facing in, pull the band towards your chest as if you were rowing. Slowly return your hands to the starting position and do 15-20 repetitions.
The further you move away from the tree, the more difficult the exercise will be
Step 7. Do sit-ups by kneeling
Rest on your knees and shins with your back straight. Wrap the middle part of the headband around a pole or tree, slightly above your head. Grasping the band with both hands a few inches in front of the chest, bend towards the floor. Once you have reached a 90 ° angle (forming an L), slowly return to the starting position.
- Keep your back straight.
- You need to bend at the waist, not bend the spine.
Method 3 of 3: Training the Lower Body
Step 1. Do squats to exercise quadriceps and hamstrings
Lean in the center of the band with your feet apart, slightly exceeding shoulder width. Grab a handle or end with each hand, with your hands in front of your shoulders and slightly higher than them, as if you are about to push someone. Do a squat, bending your glutes as if you were going to sit down. Keep your back straight and focus to keep your knees from going over your toes. Do 8-12 repetitions.
If the band is too long, cross it across the chest and grab the opposite ends of the band, creating an X along the pecs
Step 2. Do leg extensions to exercise your quadriceps
Sit on a chair or bench, preferably leaning your back slightly, as if you were on a deck chair. Grab the band with both hands, wrapping it around your wrists. Bend the knee towards the chest and place the foot in the center of the band. As you try to keep the knee towards the chest, you should feel resistance. Extend your knee until it extends in front of you. Slowly return to the starting position and do 8-12 repetitions before switching legs.
If it is too easy, increase the difficulty by wrapping the band even more around your hands
Step 3. To strengthen the hamstrings, do leg curls in the prone position
Wrap a band around your right ankle, anchoring the other end to a door or other support (you can wrap it around the opposite side of the handle and close the door). You should have your back to the band, far enough away from the other end to feel tension. Contract the muscles of the abdominal corset, then bend the knee. You have to bring the heel towards the buttocks, as far as you can. Slowly bring your leg back to the starting position and do 10-15 repetitions, then switch sides.
Step 4. Do the bridge to train the glutes
Tie a band around your legs, above the knees. In the supine position, bend your knees to 90 degrees. Feet should be flat on the floor. Lift your hips off the ground until your shoulders, hips and knees are aligned. You should try to keep your glutes contracted throughout the movement. Do 15-20 repetitions.
Pause in this position for a few seconds before slowly returning to the ground
Step 5. Train the inner thigh by doing adductors in a standing position
Secure one end of the band at your left ankle by wrapping it around a pole or placing it under a heavy object. Wrap the other end around your right ankle. Assume a wide athletic posture perpendicular to the band and move away from the anchor to create tension. Slide your right ankle in front of your body, past your left leg, while contracting your thighs. Slowly return to the starting position, then do 12-15 repetitions. Once finished, switch sides.
- As you perform the exercise, focus on keeping the leg straight.
- Try doing this in reverse as well, "pushing" the right ankle away from the body with the straight leg.
Step 6. Try to take side steps
Tie the band around both of your ankles so that you have to resist when approaching them. Get into an athletic posture, with a straight back and bent knees. Take 10 steps to the side in each direction, concentrating on pushing the outside leg out and slowly following it with the other foot.
