Resistance band training allows you to build strength at home with minimal equipment.
Exercise allows you to build muscle mass while reducing body fat and cholesterol.
Here you will find step-by-step instructions for effective training of resistance bands.
If you do not want to go to the gym, resistance bands are a cheap alternative to build strength and balance and improve heart health. Resistance bands are elastic bands that you can use to train your muscles at home. You can use the straps for many different exercises. Here’s what you need to know about resistance training and how to use it at home.
A guide to training
Resistance training is any type of training that uses resistance or a weight to strengthen the muscles. You can do many types of exercise with resistance bands that train the muscles in your arms, legs and core. Here are three resistance band exercises you can try at home.
1. Changing arms and legs: This exercise trains your core muscles, including the abdominal muscles and glutes.
- Tighten the resistance band so that it is above both knees.
- Get on hands and knees in table position.
- Stretch one hand forward and kick the other foot back.
- Return to the table position and repeat the exercise on the other side.
2. Biceps Curl: This exercise trains the biceps and can be performed both standing and sitting.
- Wrap the ribbon under your right foot while standing or under your right knee while sitting.
- Hold the ends of the band in your right hand in front of you, with your right elbow at your side and fist pointing upward.
- Pull your hand up to your right shoulder while holding your elbow in the same position.
- Bring the arm down again, then repeat the exercise on your left side.
3. Squat: This exercise works on your thighs and glutes
- Squat with your feet shoulder-width apart and wrap the resistance band around your thighs.
- Bend your knees into a squat while pulling your knees slightly apart to create tension.
- Get up again and repeat the exercise.
Although training with resistance bands is relatively easy, Folden recommends training with a trainer the first few times, especially if you are unsure of the right shape. “But once you’ve mastered it, resistance training is a great way to train independently at home, in the gym or even on the go,” says Folden.
The fold also points out that although the tapes are meant to be used many times, it is important to always check for tears. “Micro-cracks can lead to actual cracks, which can bounce back and injure you during training.”
The benefits of resistance training
Resistance exercises build strength because stretching the band requires an effort that creates resistance to your muscles. Imagine how your arms would feel by stretching a giant rubber band. “The goal is to build muscle mass and strength,” says Lisa N. Folden, a licensed physiotherapist and owner of Healthy Phit Physical Therapy & Wellness Consultants. A 2012 study found that strength training significantly increased muscle mass while decreasing body fat and cholesterol. “Strong muscles benefit the body in many ways, such as preventing injuries, providing stability and even promoting a healthy metabolism,” says Folden. Exercising resistance bands can also help improve balance and posture and help reduce conditions such as obesity or heart disease.
This text was translated from English by Lisa Ramos-Doce. You can find the original here.