Resistance Bands are #2 on my list of How to Create an Inexpensive Home Gym, so I thought I would explain why and what you can do with them.
Resistance Bands are a great piece of equipment to have when working out and exercising. Many think that resistance bands can be replace dumbbells, however that’s not the case. Resistance bands and Dumbbells each have their own workouts and their own advantages. Here are some for resistance bands…
The Advantages of Resistance Band Workouts
Working out with resistance bands has several advantages over working with weight machines. Just like dumbbells, resistance bands allow you to mimic natural body movements. They allow you to control the resistance extremely easily simply by adding another band or positioning your hands closer together on the band. Resistance bands can not replace dumbbells entirely and vice versa. There are many exercise you can only do with resistance bands which help workout different muscle groups.
Having resistance bands and dumbbells adds more variety to your workouts increasing your results.
Resistance Band Safety is Always Important
Just like using dumbbells and weight machines, there are a few rules of safety to follow when working out with resistance bands. As always, it is very important to stretch before using weights/bands to loosen each muscle group and prepare them to be lifting extra weight/resistance. If you do not stretch before using any band, tears, strain and other injuries can happen to your muscles.
Always learn how to perform each exercise before attempting. Practice without the resistance bands in your hands first and perform the exercise. Once you feel you have the correct form and technique, then you may add the resistance bands to your exercise. Using the correct form will result in more effective workouts, unlike when you perform them with the wrong form, which can lead to injuries or just no results.
Since resistance bands are much safer than dumbbells, there is no need to have a partner when performing exercises with the resistance bands because you control the resistance.
Resistance Band Exercises
Resistance Bands can be used to workout all the major group muscles in your body. There is a wide variety of workouts/exercises you can perform with resistance bands that are extremely effective when build muscle and burning fat. You may increase the resistance by adding another band or by placing your hands closer together on the bands. Here are 5 exercises with resistance bands that are extremely effective. Some are exercises you already know, but by adding resistance bands you will increase resistance in the exercise, giving your muscle a better workout.
We all have done push ups before, but if you add the resistance bands, push-ups well be much more effective in your workouts. To perform a push-up with resistance bands, take one band with your hands at each end. Swing the band behind you and get into push-up form. The resistance band should be across your back when in the push up position with your hands griping the band and on the floor. Make sure you grip the bands to the point when you do a push-up the resistance band adds resistance and it’s hard then a normal push-up. If the band is too loose, then grip closer toward the middle of the band. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more resistance for the next set.
2) Arm Curls
Performing arm curls with resistance bands are as simple as performing them with dumbbells. With one end of the band in one hand and the other in the other, step on the band in the middle with both feet shoulder width apart and perform an arm curl. If there is not much resistance position your feet further apart. Then slowly raise your arms, keeping your elbows at your side. Then, bring them back done slowly. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more resistance for the next set.
3) Push A-ways
To perform the push always, wrap the resistance band around a anchored pole of some sort (something that won’t move when you perform this exercise). Grad one end of the band with one and and the other end with the other hand. Take a few steps away from the pole that the band is wrapped around. The should be behind you. In a staggered stance (one foot forward), you hands should be behind your head (that’s the starting position). Push your arms forward, using your triceps to where your hands gripping the ends on the bands are straight out in front of you, then slowly bring them back to the starting position. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more resistance for the next set.
4) Leg Extensions
To perform the leg extensions, you will lie flat on your back on the floor with the resistance band around on foot and both ends in the hand of the same side. Keeping your arm straight up at a 90 degree angle, lift your leg off the ground a extend your foot forward, then slowly bring it back. Perform this exercise for 3 sets, with 10-12 each reps each. After each 10-12 set, switch to your other leg and hand.. If you are not feeling fatigued after the 12 rep, add more resistance for the next set.
To perform squats with resistance bands. Have one end of the band in each hand and place both feet shoulder width apart on the middle of the resistance band. Then, with your arms and shoulders at 90 degrees pointing up, slowly descend straight down keeping your shoulders and back straight, then with your leg muscle drive up to the starting position. To work your shoulder, when you reach the starting position, push your arms straight up. Then, bring them back to start. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more resistance for the next set.
These are just a few workouts that use resistance bands, there are plenty more. So, resistance bands are a fantastic piece of equipment to have at your home. They a very inexpensive compared to machines that use similar bands. If you want to workout at home, I strongly suggest getting some, plus everything else on How to Create an Inexpensive Home Gym.
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