Free weights will at all times be the king for constructing muscle and energy, however there is a time and place for different instruments to maintain your exercises recent and difficult to your physique. Enter resistance band coaching. These aren’t only for rehab or these fashionable Pilates courses, no, they’re an amazing change of tempo for anybody trying to construct energy and muscle with out touching free weights.
Resistance bands are just like the Swiss Military Knife of health gear. They’re versatile, reasonably priced, and might simply be saved in your health club bag and even in your desk drawer at work. Resistance bands are nice as a result of they problem your muscle tissue in ways in which free weights typically cannot. The fixed rigidity of the bands makes each a part of the motion work, which suggests you will get extra out of it.
So if you’d like a brand new solution to work your glutes, hamstrings, and quads, keep it up. We’re diving right into a resistance band decrease physique exercise to energise your legs.
Why use resistance bands?
Have you ever ever discovered your self staring on the weights and questioning if there was a greater solution to combine them? Nicely, marvel no extra as a result of resistance bands provide exercise influence, versatility, and new challenges.
Advantages of Resistance Band Coaching
- Versatility: Resistance bands can be utilized wherever – at house, within the park, and even in a lodge room. They’re good for if you’re on the go and might’t make it to the health club. Moreover, you need to use them to carry out a wide range of workout routines and work all main muscle teams.
- Reasonably priced: In contrast to an costly health club membership or a full set of dumbbells, resistance bands are an reasonably priced exercise resolution. This reasonably priced value makes them a wise addition to your exercises.
- handy: Wristbands are the epitome of comfort. They’re light-weight and moveable, good for touring or exercising throughout your lunch break. Whether or not you throw them in your health club bag, desk drawer, or carry-on baggage, they provide you a full-body exercise on the go.
- Fixed Pressure: In contrast to free weights, which solely present resistance throughout sure components of the motion, resistance bands present fixed rigidity. This implies your muscle tissue work more durable all through their total vary of movement, which might result in higher muscle development.
Disadvantages of Resistance Bands
It’s not all sunshine and roses, resistance band coaching does have some drawbacks.
- Restrict most resistance: Resistance bands could not present sufficient problem for superior lifters, particularly for decrease physique workout routines, as they’ll solely go so excessive. They’re nice for including selection however will not substitute lifting weights.
- Sturdiness: In contrast to dumbbells, resistance bands can put on out and must be changed incessantly. You will need to verify them often for cracks and substitute them as wanted.
- Scope of actions: Resistance bands could restrict vary of movement in comparison with free weights. Sure workout routines could really feel totally different on account of ongoing rigidity, which can adversely have an effect on particular actions.
Earlier than beginning a resistance band exercise
Earlier than you begin the band exercise beneath, maintain these three issues in thoughts.
- Take note of your desk: Simply since you’re utilizing resistance bands, does not imply you’ll be able to loosen up on kind. Keep good kind and management throughout each train to forestall harm and maximize efficiency. Simply because it would not really feel like heavyweight does not imply you need to take it straightforward.
- Band high quality: Use high-quality straps to keep away from breakage and harm. Verify the strap often for put on and substitute it if there are indicators of injury. If you happen to’ve ever felt a damaged band in your pores and skin, you already know what I am speaking about.
- progress: Observe level primary and keep away from leaping into excessive resistance ranges too shortly. Begin with lighter bands and progressively enhance resistance to keep away from poor posture and threat of harm.
Decrease Physique Resistance Band Train
After a dynamic lower-body warm-up, you will carry out three workout routines back-to-back in two separate blocks. Relying in your coaching time, you will do two to 4 units of every train, together with the really useful variety of repetitions.
If you happen to want totally different energy bands, maintain them available to reduce transition time. https://www.youtube.com/watch?v=7vNEswYY9S8&ab_channel=ClenchFitness
1A. Entrance rack break up squat: Repeat 10-15 instances for every leg
1B. redefine: 10 instances
1C. Strolling sideways: 15-25 reps per facet
Take breaks between workout routines, one to 2 minutes after every set of three.
2A. Bilateral entrance rack velocity squat (as quick as potential): 15-25 instances
2B. With twist: 8-12 reps per facet
2C. Inclined or supine hamstring curls: 12-15 instances
Preserve your rests comparatively fast between workout routines, then relaxation for one to 2 minutes after every three units.
