Resistance bands are the best inexpensive training tool advised for workouts. Whether you are a beginner or at an advanced fitness level, resistance band exercises can give your muscles a good challenge.
You can use resistance bands for targeted body areas without putting extra pressure on the joints as resistance bands are a great addition to any strength training routine or rehabilitation program. They also come in a variety of sizes, lengths, and resistance levels. They are very portable and easy to store, so they are great for home use, hotel workouts, or making the most of a small space at the gym.
TYPES OF BANDS
- Looped bands: can be shorter and thinner, also called mini bands, or longer and thicker bands.
-Non-looped bands: available with or without handles.
-Resistance bands come in many different colors as not every band in the same color will offer the same resistance it depends on the manufacturer.
Exercises with resistant bands
After adequate warm up of 3-5 minutes you can then kick on with stretches using bands, try aiming for 2–3 sets of 8–25 reps per exercise. The repetitions and rounds will depend on your fitness level and the resistance level of the band. This bands are very useful for arms, legs, back, chest and many other body part workouts
1.Lateral Wall Pulldown
This routine targets the lats and the upper back area.
How to perform;
-Anchor the band overhead to a horizontal bar (or even a sturdy tree limb), pulling the free ends down at your sides.
-Kneel facing the anchor so the band is positioned in front of you.
-Grip each end with your arms extended overhead and your hands slightly wider than shoulder width.
-Bending your elbows, pull the band down toward the floor while contracting your back muscles.
-Once your hands reach your shoulders, slowly raise them back to the starting position.
-Rock out 10–12 reps.
2.Standing Chest Press
This works the chest perfectly and is a popular workout even for gym guys, You don’t need a gym to boost that chest game.
How to perform;
-Anchor the tube band on a cable column or sturdy support at chest height.
-Grab each handle with your back to the band.
-Step forward to reduce the slack, positioning your hands at chest height.
-With your elbows up and your palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze your chest..
-Return to the starting position.
-Press on for 12–15 reps.
This workout activates the triceps
How to perform;
-Hold the resistance band in your hands with your elbows bent.
-Place your right elbow over your head with your right forearm straight and in plane to the floor.
-The left hand should be in front of the left shoulder.
-Extend your right arm still keeping it close to the head
-As the right arm straightens, you should feel the band stretch and the muscles of your right upper arm moving.
-Return to the starting position
4.Side Planks Leg Lifts
This workout is mostly common or ladies as it activates the glute areas.
How to do it;
-Support your body in a side-plank position.
-Place right leg is flexed and your left leg straight, so that your right elbow, right knee, and left foot are on the ground.
-The resistance band is to be placed above your knees.
-Lift your left leg up as you kick against the resistance.
-Keep your body straight and engage your glutes.
-Return to the starting position. Do all repetitions on one side, then repeat on to the other side.
5.Shoulder Lateral Raise
Build more rock solid shoulders with this isolation routine.
How to perform it;
-Stand straight with your feet positioned over the center of a tube band.
-Hold each handle with your arms down at your sides shoulder width apart and your palms facing in.
-Bending your elbows ever so slightly, raise your arms straight out to the sides to shoulder level.
-Slowly lower back down.
-Go for 8–10 reps.
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