How to Exercise with Resistance Bands?

Lightweight and portable resistance bands allow you to work out at home, at the gym, or while traveling. These "rubber bands on steroids," as described on the Homeschooling website, can help strengthen and tone muscles in almost every part of the body. While it is possible to get torn by resistance bands, you must first identify exercises that effectively challenge your body.

bulk resistance bands

 

Step 1

Develop a fitness program that fits your daily and weekly obligations. As with any type of strength training, you should allow at least one day between workouts for the same muscle group. An example of a safe fitness program would include working your upper body on Mondays and Wednesdays and your lower body on Tuesdays and Thursdays.

Step 2

Choose a resistance band with the correct amount of resistance for your physical condition and fitness needs. For each exercise, choose a resistance band that allows you to do 8 to 10 repetitions. If you can easily do more than 10 repetitions, choose a higher resistance. If you can't do at least eight repetitions, choose a lighter band.

Step 3

Work your upper body. Stand in the middle of the band and hold one end of the band in each hand. Curl up toward your chest to work your biceps, or extend your arms behind you to work your triceps. Wrap the band around your back and bring your arms out in front of you to work your chest muscles. Perform three sets of 8 to 10 repetitions.

Step 4

Work your lower body. Tie the ends of the bands together and wrap them around your ankles. While standing, push the resistance band as you stretch your left leg forward, to the side and backward, then repeat on the other side. Perform three sets of 8 to 10 repetitions.

 

Warm Tips

Although you can use elastic bands on larger muscle groups, it takes a lot of time and effort to "tear" these muscles with resistance band exercises alone.

Evaluate your short-term results at the end of a two- or three-week trial period. If necessary, make changes and choose new exercises. For example, if your shoulders don't feel sore after a few weeks of exercise, choose a new shoulder exercise. Continue to adjust exercises and resistance bands as needed.

In conjunction with strength training, perform at least 30 minutes of cardiovascular exercise each day for most of the week.

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