What You Need to Know About Resistance Bands
Resistance bands can be utilized in so many different types of exercises. Aside from their role in general conditioning exercises, resistance bands can also help to amp up the use of exercise equipment such as weights and machines. For those who are undergoing rehabilitation therapy, resistance bands can help to work out those muscles that haven’t been used in a while. These are very easy to carry around since they are handy and lightweight so you can bring them when you opt to work out in the gym.
In order to differentiate the types of resistance bands, color coding is done to identify the degree of resistance that each band offers. Different bands would have different coding systems but commonly, it is the black ones that have the most resistance while the yellow ones have the least. The medium resistance bands are designated red while those with extra heavy resistance are silver.
Similar to most exercise routines like cardio and muscle strengthening, exercise with the use of resistance bands needs to begin with some simple aerobic movements and end with stretching and cooling down.
Here are some exercises that can give you a good idea on how to properly use resistance bands to help you in strengthening and toning your muscles without placing too much strain on your body:
- Resistance bands squats
Place your feet apart about shoulder width distance and then step on the resistance band. With the resistance band on both hands, place it on a shoulder level and do a full squat. Make sure to keep the band in a shoulder height the entire time. Go back to a standing position and then do 2 sets with 12 repetitions each.
- Chest presses
Wrap the resistance band around a post or any kind of strong object that is placed on your back. Place each end of the resistance band on one hand. Slowly bend your elbows while making sure that your arms are parallel to the floor, squeeze the chest muscles and press on your arms without locking your elbows in. Go back into your original position then do a minimum of 10 repetitions.
- Bicep curls with resistance bands
With the feet apart, step on the band. Hold the ends of the resistance bands with your pals facing outwards. Slightly bend the knees then with your stomach in, bend your arms gradually and allow your palms in the direction of the biceps going into a bicep curl. Afterwards, go back to your original position and do 10 or more repetitions.
- Triceps extensions
With legs apart, step over the band and hold the ends of the resistance band in your hands. Keep your arms behind your back and above your head with the elbows flexed. In this position, perform triceps extensions. Do at least 10 repetitions
- Alternate lying chest presses
Place the resistance band behind you then lie flat on your back. Hold the ends of the band in each hand then punch upward with one hand then return to the original position. Do the same action with the other hand. Do 12 to 15 repetitions for each set. Do 2 to 3 sets.