Resistance Band Training Exercises
Exercises with resistance bands provide constant tension throughout the full range of motion in each exercise (as opposed to free weights), and work in the same manner as a cable machine. One of the added benefits with this style of training is that your stabilizer muscles get a great workout while you train the major muscle groups, which can give you greater balance and agility.
These exercises are like any other cardiovascular and body shaping exercises, and workouts using exercise bands need to begin with at least 5 minutes of aerobic warm-up exercise, and a conclusion of 10 minutes soft cool down exercises and stretching.
By learning the best workouts using resistance bands, you can find a surprisingly easy way to get in shape.
Effective resistance band exercises for working your whole body
These daily exercises with resistance bands are an ideal way to stay fit and balanced. As you build up your fitness and strength over time you will start to find the exercises easier, and so you can gradually add more resistance (thicker band), more repetitions, and more sets.
Resistance Band Exercise #1 : Squat (legs)
Hold the resistance band in front of you with both hands, keep it at shoulder level and slowly lower yourself into a full squat whilst keeping your back straight. Extend your legs back to a standing position. Repeat for 8 – 10 reps (repetitions).
Resistance Band Exercise #2 : Chest Press
With the band wrapped around a pillar or any sturdy object behind you, hold the ends of the band with your hands. With elbows slightly bent and your arms parallel to the ground, squeeze the chest area and press your arms forward without locking the elbows. Come back to the starting position and repeat for 10 reps.
Resistance Band Exercise #3 : Bicep Curl (arms)
Stand on the middle of the band with your feet shoulder width apart. With palm trees facing out, hold the ends of the band. Bend your knees slightly, flatten your stomach and start bending your arms bringing your palms toward your shoulders in a bicep curl. Return to the starting position, and repeat with this for 10 reps.
Resistance Band Exercise #4 : Chest Press (alternate)
Another option is the Alternate Lying Chest Presses Technique. Lay on the floor face up with the band behind you, and hold the ends with both of your hands. Punch one hand up towards the roof and then return to the starting position, and then repeat with the other arm. Perform for at least 12-15 reps.
Resistance Band Exercise #5 : Triceps Extensions(arms)
Begin the exercise by standing with your legs comfortably apart, and holding the ends of the band behind your back with the band in a near-vertical position. Hold your lower arm steady and extend your upper arm toward the ceiling, then bring it back to the starting position – then swap arms. Repeat for 10 reps each arm.
Resistance Band Exercise #6 : Criss-Cross Outer Thigh
Lay face up on the floor, and put your legs out in front of you with the band wrapped about your feet and flexed slightly at the knees. Hold the ends of the band in your hands so that it is criss-crossed (ie. left side of the band in your right hand, and vice-versa for the left hand). Open your and legs out to the sides so far as you can by compressing your glutes. Phew, this is a tough one! Repeat for 8 – 10 reps.
Resistance Band Exercise #7 : Butt Blaster (umm… your butt!)
Yes – this one is exactly what it says it is! Great for developing the shape you want. Kneel on your hands and knees holding the ends of the band in each hand, and the center of the band behind one foot. Then kick your leg out at a steady controlled speed until your knee is almost straight, and then bring it back to the kneeling position – repeat for the other leg. Repeat for 8 – 10 reps each leg.
Types of Resistance Give the Variation
Free weights make use of the actual force of gravity to provide that resistance force. This specific is merely the opposing force that works your muscles through each movement and also enables you to build endurance.
Both resistance bands and dumbells allow you to increase this particular force in controllable steps. You can add an additional ring of kilograms to your dumbbells, or increase another band of resistance to increase the force.
If you need, you can also choose a few accessories for your exercises with resistance bands. It is possible to select adjustable handles and ankle cuffs. Many people find that a door attachment made for extend bands really improves their workout routine. When you attach your band to the door, you get the opportunity to do an assortment of endurance and weight training exercises.
Now that you know where to look for Exercises With Resistance Bands Guides or DVD’s… let’s discuss some of your exercises. It might be hard to believe that a simple resistance band can provide weight training for your entire body, but that is exactly what they do! Some people employ their bands for sport activities training – they simply add resistance while mimicking a movement used in the sport they participate in.
Exercises With Resistance Bands – You can do lower body routines and add resistance in your lunges and squats. You can even work your biceps, triceps, glutes and more. In fact when you discover all the exercises that can be performed with your resistance band, you will be amazed.
3 Common problems when performing resistance band exercises
Resistance bands are generally an effective way to add resistance training to your workout. The best resistance bands training is simple to learn, nevertheless there are 3 common problems that people new to training with bands make:
1. The speed of the movements
2. Not going through the complete range of motion for each exercise
3. Using the incorrect tension for a certain exercise.
Because there is pressure on a resistance band during the concentric(tension) and eccentric(release) parts of the exercise, for the best results a slow rate during both parts of the exercise is vital. In general the movement should be smooth and manipulated, both while stretching the band and then releasing back to the starting point of each exercise.
For a bicep curl many trainers recommend counting to 4 for both the lift and also release, variations will be to count to 2 per phase, or to to 2 on the raise and 4 on the release. While some exercises need a more explosive motion, most exercises ought to be performed in a slow controlled manner for the best results.
A second blunder made during resistance band workout routines is failing to feel the entire range of movements for each exercise. The strain on the band increases as the band stretches, and as you start to fatigue it’s significantly important to concentrate on stretching through the entire exercise. Personal or video coaching can be very helpful to educate yourself on the optimal range of movement for each exercise.
Risk of Injury
With any kind of resistance bands exercise, there is a natural risk of injury involved.
If you use professional grade exercise equipment usually found in a gymnasium along with a personal trainer, there is a reduced risk of injury. However, few people has access to these machines, so in retrospect we’re comparing weights to resistance bands.
It is easy to cheat or deceive your self when using free weights – you might do a movement which is slightly easier simply to finish all your repetitions faster. This may put strain on your muscle, or it may be working the wrong muscle group, and in the end you might be just harming yourself. With exercises with resistance bands, it is much more straightforward. The greater flexibility of movement means that it is typically more obvious that you are doing the exercise correctly.
Are Extend Bands different from Resistance Bands?
A stretch band is also known as a resistance band. They are an alternative form of weight training, and are perfect for people who don’t have access to a health club or free weights but nevertheless want to incorporate some durability exercises into their fitness regime. They are also perfect for the traveler, because they are light and sufficiently small to fit anywhere.
Before you purchase a resistance band, there are several basics that you should Know…
Stretch Bands comes in Different Varieties
First, extend bands come in a variety of resistances and skill levels. So when buying, start browsing bands dependant on their level of resistance. Some companies make it easy for the shopper together with color codes to tell apart the different levels. A beginner should always start with lighter stretch bands, but you also need to purchase bands at different resistance levels that may help you get a full workout. For example, you can use a heavier resistance band to train larger muscles.
Where to get the best resistance band sets at a discounted price online