Benefits of Resistance Band TrainingĪs with any exercise routine, resistance bands will increase the strength of your muscles and stimulate growth. I wouldn't alter the rep range too much, though, as resistance bands aren't as optimal for very low rep sets, and much higher rep ranges are less effective. Using the exercises given above, you can set up a workout routine like the ones below: Holding the handles by your head, perform sit-ups or crunches. Otherwise, fix the band around a stationary post and lie on the floor facing away from the post. If you have a decline bench, you can fix the band around the base of the bench and perform decline sit-ups while holding onto the handles. Ab Exercise With Resistance Bands Exercise 1: Weighted Sit-up Rise onto your toes as you would with a barbell calf raise. Stand on the band with your toes, keeping your hands by your shoulders. Calf Exercise With Resistance Bands Exercise 1: Calf Raise Squat in a controlled manner, just as you'd perform a barbell squat. Stand on the bands in a squat position with the handles by your shoulders. Quad Exercise With Resistance Bands Exercise 1: Squat In a controlled manner, straighten back up again. Keeping your legs straight or slightly bent, slowly lean forward at the waist until your torso is parallel to the ground. Stand on the band and hold the handles with your hands clasped behind your neck. Lower-Back Exercise With Resistance Bands Exercise 1: Good Morning Keeping your arms straight and feet planted, fly your hands backward so that they are fully extended out. Stand back so tension begins with your arms raised in front of you. Sitting down with your feet extended in front of you, pull back as you would with a cable row.įix the band around a stationary post. Upper-Back Exercises With Resistance Bands Exercise 1: Rowįix the band around a stationary post (or your feet). Pull upward, toward your collar bone area, as you would with a barbell upright row. Stand on the band so tension begins with your arms at your sides. Keeping your arms straight, raise your arms out to your sides until they are parallel with the floor. Press upward as you would during a dumbbell press. Hold handles at shoulder height with palms facing up. Stand on the band with your feet together. Shoulder Exercises With Resistance Bands Exercise 1: Shoulder Press Point your elbows forward and up, and perform skullcrushers as you would with a barbell. Set up the band as you did with the bench press.
Holding the handles with your arms overhead and elbows bent (hands are now behind your head), extend your arms as you would with a regular triceps extension. Exercise 4: Triceps ExtensionĪgain, stand on the band with both legs, feet shoulder-width apart or closer. Holding the handles palms up, curl as you would with dumbbells. Stand on the band with both legs, feet shoulder-width apart or closer. When performing the exercise, the band should be secured so that the length of the band is adjusted to give resistance even at the bottom of the exercise. Resistance bands should be chosen based on your existing strength in the muscle groups being targeted. Plus, resistance bands are a snap to store! Using the Right Resistance Bands This leads to better range of motion, overall strength, total burn, and even cardio if you go for long sets with little rest or try supersets. While resistance training, the muscles are prevented from "maxing out," but are nevertheless fully activated throughout both the concentric (lifting) part and eccentric (lowering) part of an exercise. The mechanical advantage to resistance bands is priceless, as true resistance is maintained through every part of a motion. In the past, resistance bands have gotten a bad name in gym circuits through their association with middle-aged women doing aerobics with 5 pounds of resistance-not that there's anything wrong with that-but the truth is that bands can be worked for serious strength training, too. First Place: Tarkana The Best Resistance Band Routine
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