adidas Runtastic Blog: Running, Fitness & Health

Resistance bands are doubtless the most effective cheap coaching software you may get. Whether or not you’re a newbie or already at a complicated health stage, resistance band workouts may give your muscle tissue a very good problem.

You should utilize resistance bands for exercises that target any body part with out placing additional stress on the joints. And whereas the same old power workouts give attention to greater muscle teams, resistance band workouts may be nice for focusing on these smaller muscle tissue that operate as stabilizers, too.

Sorts of resistance bands

Resistance bands can differ in form, measurement, shade, and the extent of resistance they supply. Right here is an summary of the primary classes…

Form & measurement of resistance bands:

  • Looped bands: may be shorter and thinner, additionally referred to as mini bands or thera bands, or longer and thicker.
  • Non-looped bands: accessible with or with out handles.

Shade & resistance stage:

  • Resistance bands are available many alternative colours – not each band in the identical shade will provide the identical resistance – it will depend on the producer.

Tip:

When shopping for your band, verify to see which different resistance bands/ranges can be found. For decrease physique coaching select a stronger one, for higher physique a lighter one. If you’re undecided, inexperienced typically offers intermediate resistance.

  • Resistance ranges differ from gentle to heavy: thinner, smaller bands usually are available ranges from 1-10 kg (2-40 lbs) and longer, thicker ones from 5-90 kg (10-200 lbs) of resistance.

The right way to use resistance band workouts to succeed in your objective

You should utilize these workouts in two methods:

  • One: as a full power workout, complete physique, or for a selected physique half, by selecting 3-5 workouts, doing them for 8-25 reps and repeating 2-5 rounds. The repetitions and rounds will rely in your health stage and the resistance stage of the band.
  • Two: as a heat up, to activate a selected muscle group. Instance: Should you discover it onerous to actually really feel your glutes working…do 2 rounds of Hearth Hydrants & Aspect Squats earlier than your subsequent leg exercise. Do as many reps as you must really feel your glutes working

High 11 resistance band workouts

1. Wall Lateral Pulldown

Focused muscle tissue: Lats, higher again

The right way to do the train:

Stand along with your again towards the wall. Place the resistance band round your thumbs or wrists and stretch your arms straight up over your head. Pull your arms down and your elbows to the facet, bent at a 90 diploma angle, whereas stretching the band and bringing your shoulder blades collectively. Return to the beginning place.

2. Triceps Extension

Focused muscle tissue: Triceps

The right way to do the train:

Maintain the resistance band in your arms along with your elbows bent. Put your proper elbow over your head along with your proper forearm parallel to the ground. The left hand needs to be in entrance of the left shoulder. Prolong your proper arm whereas preserving it near the top. As the appropriate arm straightens, it’s best to really feel the band stretch and the muscle tissue of your proper higher arm working. Return to the beginning place.

Wish to really feel your triceps actually burn? Take a look at 7 bodyweight exercises for strong triceps.

3. Bicep Curl

Focused muscle tissue: Biceps

The right way to do the train:

Sit on a chair, step, or in your heels. Tuck the resistance band beneath your proper knee and maintain it along with your proper hand. Pull your hand up in the direction of your proper shoulder towards the resistance of the band. Your higher arm ought to keep stationary as you pull on the band, preserving your elbow beneath your shoulder and near your physique. Launch the maintain and return to the beginning place. Do all repetitions on one facet, then change to the opposite facet.

4. Shoulder Exterior Rotation

Focused muscle tissue: Shoulders, higher again

The right way to do the train:

Place a mini band round your wrists. Bend your elbows and hold them near your physique. Transfer your forearms out to the facet to stretch the band. Rotate your palms on the identical time, in order that they face up as soon as the band is stretched. Return to the beginning place.

5. Hearth Hydrant

Focused muscle tissue: Glutes, hamstrings

The right way to do the train:

Begin on all fours. The resistance band needs to be above your knees. Hold your neck, again, and hips aligned. Transfer your left leg out to the facet to stretch the band. The remainder of your physique ought to keep in place; don’t flip to the facet. Return to the beginning place. Do all repetitions on one facet, then change to the opposite facet.

6. Donkey Kick

Focused muscle tissue: Glutes, hamstrings

The right way to do the train:

Begin on all fours. The resistance band needs to be above your knees. Hold your neck, again, and hips aligned. Kick your left heel as much as stretch the band. Be sure you hold your hips stage and don’t spherical your again. Return to the beginning place. Do all repetitions on one facet, then change to the opposite facet.

7. Modified Aspect Plank Leg Lifts

Focused muscle tissue: Abs (obliques), glutes

The right way to do the train:

Assist your physique in a side-plank place. Your proper leg is flexed and your left leg straight, in order that your proper elbow, proper knee, and left foot are touching the bottom. The resistance band needs to be positioned above your knees. Elevate your left leg up towards the resistance of the band. Hold your physique straight and have interaction your glutes. Return to the beginning place. Do all repetitions on one facet, then change to the opposite facet.

8. Excessive Plank Leg Lifts

Focused muscle tissue: Abs (obliques), glutes, hamstrings

The right way to do the train:

Assist your physique within the excessive plank place along with your arms and ft touching the bottom. Your arms needs to be underneath your shoulders and your physique in a straight line from head to heel. The resistance band needs to be positioned round your ankles. Interact your core and glutes and carry your left heel up towards the resistance of the band. Hold your physique aligned, don’t spherical your again. Return to the beginning place. Do all repetitions on one facet, then change to the opposite facet.

9. Squat with Aspect Increase

Focused muscle tissue: Glutes, thighs

Do you know?

This train, in addition to the Hip Abduction (nr. 11), targets the a part of the glutes referred to as the “gluteus medius”. The gluteus medius works particularly onerous when balancing in a single-leg stance. That’s why strengthening it helps stabilize and enhance your operating type, too!

The right way to do the train:

Start standing along with your ft shoulder-width aside, toes parallel or barely outward. The resistance band needs to be above your knees. Carry out a squat and as you come up, carry your proper leg as much as the facet by squeezing the outer a part of your glutes. As you step again, decrease your self right into a squat once more. You’ll be able to change sides with every repetition.

10. Soar Squat

Focused muscle tissue: Glutes, thighs

The right way to do the train:

Start standing along with your ft shoulder-width aside, toes parallel or barely outward. The resistance band needs to be above your knees. Carry out a squat after which rise forcefully right into a soar. Land softly on the balls of your ft. You’ll be able to stand again up in between or proceed with one other soar.

Take a look at extra squat variations, most of them may be finished with a resistance band, too!

11. Hip Abduction

Focused muscle tissue: Glutes

The right way to do the train:

Stand subsequent to a wall and maintain on to it along with your hand for assist. The resistance band needs to be positioned round your ankles. You’ll be able to reduce the resistance by shifting the band above your knees. Elevate your proper leg to the facet whereas squeezing your outer glute. Hold your physique straight, don’t bend your torso. Return to the beginning place. Do all repetitions on one facet, then change to the opposite facet.

Want extra concepts?

Take a look at 9 resistance band exercises for the whole body that you are able to do anyplace for a killer power exercise!

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