Resistance bands aren't impressive-looking exercise tools, but they will definitely pull their weight. During a recent gym training session, my workout routine began with several sets of biceps curls. But before I could reach the dumbbell rack, my personal trainer dropped a resistance band on my feet.
Really? This thin, light, flimsy looking thing will help strengthen my arms?
I used to be skeptical, but after a couple of sets of speed curls where I did 20 reps as fast as I could, my arms burned and nothing like I often felt with traditional grip and curl dumbbells.
Don't get me fallacious, I really like my dumbbells, kettlebells and barbells. But mixing it up with different equipment and difficult my muscles in a brand new way gave my sometimes mundane exercise ritual a jolt.
By the tip of the session, I used to be a resistance band groupie.
What sorts of resistance bands can be found?
There are several sorts of resistance bands. The most typical type is a length of stretchable material. Another type is a closed loop attached to a big rubber band. The third type is a skinny rubber tube with handles.
A key advantage of resistance bands over weights is that they supply variable levels of resistance. This is very helpful in cases where you might be stuck between weights which can be either too light or too heavy. Depending on the band you're using, you increase the resistance in alternative ways:
- When using longer materials, you’ll be able to change the resistance by adjusting your hand position to shorten or increase the length. Colors can be used to represent different levels of resistance starting from easiest to hardest.
- Rubber band types coordinate colours based on the thickness and level of resistance they provide. Yellow is commonly the lightest and easiest to make use of, followed by red, green, blue and black. (This may vary by brand.)
- A tube with a handle is commonly used for standing exercises. You adjust the resistance by how close or far apart you place your feet while standing on the tube. Tubes are available in different thicknesses to offer low resistance or high resistance.
Bands provide many advantages.
Bands are easy to store and use when you follow the instructions provided, watch band exercise videos, or learn band exercises from a category or personal trainer.
They can prepare your muscles for quite a lot of movements throughout the day, akin to whenever you stretch, bend, lift, or arise from a chair. In addition, training with bands improves muscle strength, which helps you reduce the chance of falls and injury.
Bands are especially helpful if you might have trouble gripping or holding dumbbells, or need more control when exercising, akin to when you're recovering from an injury or coping with joint pain.
Three great resistance band moves for upper body strength.
Ready to affix the band? Here are three resistance band moves that may also help construct your chest, back, shoulders, and arms. For these, use a basic stretchy material band, which is definitely found online.
Chest punches.
Starting position: Place the exercise band around your back and under your armpits. Hold one end in each hand by your shoulders.
Motion: With control, punch your right arm across your body in front of you at a slight angle. Repeat with left arm. This is a representative.
Muscles worked: Chest
Reps: 8 to 12
Two hand pull
Starting position: Place a band in your head about 12 to 16 inches out of your hands.
Motion: Bend your elbows and pull your hands down, extending the band to chest level. Slowly raise your arms overhead and return to the starting position.
Muscles worked: Back, shoulders
Reps: 8 to 12
Biceps curl
Starting position: Place the center of the band under one foot with the alternative foot barely back to make it easier to balance. Hold the tip of the band in each hand along with your arms down at your sides, palms facing forward.
Motion: Bend your elbows and lift your hands toward your shoulders. Keep your upper arms still and your elbows near your body. Slowly lower to the starting position.
Muscles worked: Front of upper arms
Reps: 8 to 12