Now you don't need machines and weights to have a full-fledged workout. The resistance bands are the new strength training equipment you need to have a gym level workout experience.
While home workouts are getting more into fame because of the global pandemic and high priced gyms that normal people are not able to afford, you need to know how you can incorporate homemade equipment into your workouts to do exercises anywhere, anytime and at any fitness level.
Resistance bands are the most overlooked piece of equipment as most of us have no idea how to use them. While looking at dumbbells, barbells, and smith machines we can't figure out what it will be used for but learning how to use a resistance band can be a bit tricky.
What is a Resistance Band?
They are thick, elastic rubber bands that come in every thickness, color, shapes, and sizes.
The thickness of the bands which adds on to the resistance spends on various factors. The color of the band is also an important indicator of the amount of resistance the band will provide, lighter colored bands have less resistance compared to the dark color bands.
The role of resistance bands depends on the way you are using it.
Using bands for assist: The most common way resistance bands are used is to assist with a difficult bodyweight exercise, such as pull-ups. You can use a band to assist with pull-ups by hanging the band to the parallel bars and placing your knees or feet on the center of the band to do the exercise. If you don't need assistance but want to use bands to build more strength, you can do as many repetitions as possible using body weight, and then once you max out, use the band to get a few more reps, just as you would on an assist machine. You can increase the assistance by using a thicker band.
Using bands for resistance: We apply that same concept oppositely. Take push-ups, for example. Using the same principle of variable resistance, you can not only make the push-up harder but also apply the most resistance exactly where you need it.
Loop the band behind your shoulder blades and anchor each end with your hands before beginning your push-up. Remember, the more you stretch a band, the harder it resists, so as you push through the push-up, you're creating more resistance. This is the basic principle of strength training: to work against increased resistance.
Use a band to add resistance to your strongest lifts, such as squats and presses, to build even more size and strength.
Use Resistance bands in your workout.
How will you choose the right bands for your workout? Always picks bands that will be more challenging based on your number of reps and sets. And when you are choosing which types of band you are using look at the type of exercise you will be performing.
If you're just getting started, start by using bands with the least resistance. If you can do 10 to 12 rep of the exercise in your routine with a particular band without any difficulty, shift to a band with slightly more resistance.
But there is always a difference between working hard and compromising with your form. You should aim should be able to control the resistance throughout the length of the workout. If you cant control the band during any rep then you might want to use a lighter resistance band. It puts you at risk of performing the move with bad form-which is counterintuitive to any strength gains you might make from using a harder resistance band.
Benefits of Resistance bands.
resistance bands make you do the work during the eccentric part of your exercise and not just the concentric, unlike the free weights workouts which only make you work one way, using a resistance band will make your muscles work in both the direction. Take an example of barbell curls, when you are doing this movement with a barbell then you are just letting the barbell and putting it back in the resting position where it isn't burning any calories. But just try the movement with a resistance band and you will feel the difference and burn while performing the workout in both eccentric and concentric movements.
This means that the muscles are working in tension for the most part of the workout which ultimately leads to increased metabolism and greater caloric burn.
Another benefit of resistance bands is that it makes an exercise easier and not just harder. Banded deadlifts and pull-ups are perfect examples of this. The elasticity makes the deadlift pull easier, which can help beginners who are new to the barbell deadlift learn the proper form of the exercise.
Banded pull-ups and chin-ups can help people learn the pattern and technique while they're still developing the proper strength. As the movement gets easier, you can switch to a band with less resistance, until you're able to do a bodyweight pull-up, without any help.
Various types of resistance bands
There are mainly 5 types of resistance bands, based on their uses.
1) Tube Bands: also called "handled bands," tube bands basically look like skipping ropes made out of cylindrical rubber tube. On each end, you'll find heavy-duty handles made of nylon or plastic for a safe grip. Most commonly, these bands are used for moves like shoulder presses and biceps curls. Altogether these bands can be used for the whole body workouts.
2) Superbands: These bands are best known for assisting with pull-ups, but they can be used for a variety of workout moves. These are my favorite because you can loop these around a pole, doorknob, foot of a bad, etc., to do rows, chest presses, upright rows, chest flys, lunges, or triceps kickbacks. You can also step on them to give yourself resistance doing squats, overhead presses, biceps curls, or lateral raises.
3) Mini bands: They are large loop bands, but make them small. Just like superbands, these come in a variety of thicknesses and can be used in some seriously creative ways for an insane workout.
4) 8 shaped bands: Figure-eight bands are made of the same cylindrical rubber as tube bands, but have the shape of an 8. Usually, these bands have a built-in handle on each loop, making them great for upper-body workouts.
5) Therapeutic bands: they are built from the same material as superbands, but are thinner and don't form a loop. While they're typically used in physical therapy for mobility, they can also be used for fitness reasons as well.
10 exercises to do with resistance bands
Resistance Band Bicep Curl
Resistance Band Upright Row
While home workouts are getting more into fame because of the global pandemic and high priced gyms that normal people are not able to afford, you need to know how you can incorporate homemade equipment into your workouts to do exercises anywhere, anytime and at any fitness level.
Resistance bands are the most overlooked piece of equipment as most of us have no idea how to use them. While looking at dumbbells, barbells, and smith machines we can't figure out what it will be used for but learning how to use a resistance band can be a bit tricky.
What is a Resistance Band?
They are thick, elastic rubber bands that come in every thickness, color, shapes, and sizes.
The thickness of the bands which adds on to the resistance spends on various factors. The color of the band is also an important indicator of the amount of resistance the band will provide, lighter colored bands have less resistance compared to the dark color bands.
The role of resistance bands depends on the way you are using it.
Using bands for assist: The most common way resistance bands are used is to assist with a difficult bodyweight exercise, such as pull-ups. You can use a band to assist with pull-ups by hanging the band to the parallel bars and placing your knees or feet on the center of the band to do the exercise. If you don't need assistance but want to use bands to build more strength, you can do as many repetitions as possible using body weight, and then once you max out, use the band to get a few more reps, just as you would on an assist machine. You can increase the assistance by using a thicker band.
Using bands for resistance: We apply that same concept oppositely. Take push-ups, for example. Using the same principle of variable resistance, you can not only make the push-up harder but also apply the most resistance exactly where you need it.
Loop the band behind your shoulder blades and anchor each end with your hands before beginning your push-up. Remember, the more you stretch a band, the harder it resists, so as you push through the push-up, you're creating more resistance. This is the basic principle of strength training: to work against increased resistance.
Use a band to add resistance to your strongest lifts, such as squats and presses, to build even more size and strength.
Use Resistance bands in your workout.
How will you choose the right bands for your workout? Always picks bands that will be more challenging based on your number of reps and sets. And when you are choosing which types of band you are using look at the type of exercise you will be performing.
If you're just getting started, start by using bands with the least resistance. If you can do 10 to 12 rep of the exercise in your routine with a particular band without any difficulty, shift to a band with slightly more resistance.
But there is always a difference between working hard and compromising with your form. You should aim should be able to control the resistance throughout the length of the workout. If you cant control the band during any rep then you might want to use a lighter resistance band. It puts you at risk of performing the move with bad form-which is counterintuitive to any strength gains you might make from using a harder resistance band.
Benefits of Resistance bands.
resistance bands make you do the work during the eccentric part of your exercise and not just the concentric, unlike the free weights workouts which only make you work one way, using a resistance band will make your muscles work in both the direction. Take an example of barbell curls, when you are doing this movement with a barbell then you are just letting the barbell and putting it back in the resting position where it isn't burning any calories. But just try the movement with a resistance band and you will feel the difference and burn while performing the workout in both eccentric and concentric movements.
This means that the muscles are working in tension for the most part of the workout which ultimately leads to increased metabolism and greater caloric burn.
Another benefit of resistance bands is that it makes an exercise easier and not just harder. Banded deadlifts and pull-ups are perfect examples of this. The elasticity makes the deadlift pull easier, which can help beginners who are new to the barbell deadlift learn the proper form of the exercise.
Banded pull-ups and chin-ups can help people learn the pattern and technique while they're still developing the proper strength. As the movement gets easier, you can switch to a band with less resistance, until you're able to do a bodyweight pull-up, without any help.
Various types of resistance bands
There are mainly 5 types of resistance bands, based on their uses.
1) Tube Bands: also called "handled bands," tube bands basically look like skipping ropes made out of cylindrical rubber tube. On each end, you'll find heavy-duty handles made of nylon or plastic for a safe grip. Most commonly, these bands are used for moves like shoulder presses and biceps curls. Altogether these bands can be used for the whole body workouts.
2) Superbands: These bands are best known for assisting with pull-ups, but they can be used for a variety of workout moves. These are my favorite because you can loop these around a pole, doorknob, foot of a bad, etc., to do rows, chest presses, upright rows, chest flys, lunges, or triceps kickbacks. You can also step on them to give yourself resistance doing squats, overhead presses, biceps curls, or lateral raises.
3) Mini bands: They are large loop bands, but make them small. Just like superbands, these come in a variety of thicknesses and can be used in some seriously creative ways for an insane workout.
4) 8 shaped bands: Figure-eight bands are made of the same cylindrical rubber as tube bands, but have the shape of an 8. Usually, these bands have a built-in handle on each loop, making them great for upper-body workouts.
5) Therapeutic bands: they are built from the same material as superbands, but are thinner and don't form a loop. While they're typically used in physical therapy for mobility, they can also be used for fitness reasons as well.
10 exercises to do with resistance bands
Resistance Band Bicep Curl
- Stand with both toes on a resistance band. Hold one end in every hand, palms extended, palms facing forward.
- Slowly curl your fingers up toward your shoulders, squeezing your biceps. Keep your elbows tight to the sides of your body.
- Slowly lower your palms returned to the starting position. This is 1 rep.
Resistance Band Bent-Over Row
- Stand with each toe on a resistance band, about hip-width apart. Hold one quit in every hand by means of your aspects, palms dealing with in toward every other. Bend your knees slightly and hinge forward at the hips, keeping your again flat, arms directly, and hands under your shoulders.
- Bend your elbows to tug the band in the direction of your chest, keeping your elbows near your frame (they have to skim your aspects).
- Slowly straighten your palms and decrease your arms returned to the starting position. This is 1 rep.
Resistance Band Chest Fly
- Loop a resistance band with handles onto some thing secure behind you. Grab onto each deal with and maintain your palms immediately out in a T, palms facing forward.
- Stand with one foot approximately a foot in front of the alternative so your stance is staggered. Stand far enough forward that there may be tension in the band. This is the beginning position.
- Slowly pull the band to convey the handles to fulfill in front of your body, maintaining your hands instantly, with a slight bend within the elbows.
- Then, slowly expand your hands returned out to the beginning position. Be cautious to now not permit the band spring again quickly. This is 1 rep.
Resistance Band Chest Press
- Loop a resistance band with handles onto something secure at the back of you. Grab onto each cope with and keep your hands straight out to the facet, elbows bent at ninety degrees, palms dealing with forward.
- Stand with one foot approximately a foot in front of the other so your stance is staggered. Stand far enough ahead that there is tension in the band. This is the beginning position.
- Slowly press the handles forward and straighten your fingers, until your hands meet in the front of your body.
- Then, slowly bend your elbows and convey the handles lower back toward your chest to go back to the beginning position. Be careful to not let the band spring back quickly. This is 1 rep.
Resistance Band Lat Pulldown
- Loop a resistance band over a robust anchor above you.
- Stand with one foot about a foot in front of the opposite so your stance is staggered. Stand far sufficient forward that there's tension within the band. This is the beginning position.
- Grab onto one give up of the band with every hand and enlarge your hands toward the ceiling at a mild diagonal. Your torso must be upright and leaning barely forward. Keep your core tight, lower back flat, and chest lifted.
- Slowly pull your palms down and out to shoulder height. Hold for a moment, squeezing your back and shoulder blades tight.
- Slowly expand your fingers again out to the starting position. This is 1 rep.
Resistance Band Lateral Lunge
- Loop a resistance band round both of your ankles. Stand up directly along with your legs together and maintain your palms together in the front of your chest (as shown) or vicinity them in your hips. This is the starting position.
- Take a big step (approximately 2 ft) out to the proper. When your foot hits the ground, hinge ahead on the hips, push your butt again, and bend your proper knee to decrease right into a lunge.
- Pause for a second, after which push off your proper leg to go back to the beginning position.
- Repeat on the alternative leg. That's 1 rep.
Resistance Band Lying Lateral Leg Raise
- Lie for your left side and loop a resistance band round your ankles. Extend both legs out directly, stacking your proper on top of your left. Bend your left elbow and prop your head up with your hand. Place your proper hand at the floor in front of your chest for support. This is the beginning position.
- Slowly raise your left leg, retaining it straight and squeezing your butt. Lift it as high as you can however stop right before you sense your lower returned start to arch.
- Slowly lower your leg lower back to the starting position. This is 1 rep.
Resistance Band Single-Arm Triceps Extension
- Stand with your right foot approximately a foot in the front of the left so your stance is staggered. Loop a resistance band around your left foot and keep onto the cease together with your proper hand in the front of your body at waist height. Grab onto the alternative give up of the band together with your left hand, and maintain it at the back of your head with the aid of your neck. Your left elbow have to be pointing up in the direction of the ceiling. This is the beginning position.
- Extend your left hand toward the ceiling until your elbow is directly. Then decrease it lower back to the beginning position. This is 1 rep.
- Do all your reps on the left arm, and then switch facets and repeat at the right.
Resistance Band Squat
- Take a long resistance band and step on it with hip length apart. push your arms up as you go down.
- Bend your knees and push your hips returned as you lower right into a squat. Keep your middle engaged, chest lifted, and returned flat.
- Push thru your heels to face again up to the beginning position. Squeeze your butt at the top. That's 1 rep.
- Stand with each ft on a resistance band about hip-width apart. Hold one quit in each hand, arms in the front of your body, palms dealing with you. Depending on the brand you're using, you may want to move it in front of your body (as shown) to feature some greater slack.
- With your again straight, core engaged, and chest lifted, slowly elevate your arms to shoulder height. Your elbows ought to make bigger out to your facet.
- Squeeze your shoulder blades on the top and hold for a second.
- Slowly decrease your hands returned to the beginning position. This is 1 rep.
