Free weights will at all times be the king of the jungle for constructing muscle and power, however there’s a time and place for different instruments to maintain your exercises contemporary and your physique challenged. Enter resistance band coaching. These should not only for rehab or these stylish Pilates courses—nope, they’re a pleasant change of tempo for anybody trying to construct power and muscle while not having to the touch free weights.
Resistance bands are just like the Swiss Military knife of health gear. They’re versatile, inexpensive, and straightforward to stash in your gymnasium bag or perhaps a desk drawer at work. Bands are nice as a result of they problem your muscle tissue in ways in which free weights generally can’t. The fixed pressure from bands makes each a part of the motion work, which implies extra beneficial properties for you.
So, stick round if you need a brand new technique to construct your glutes, hamstrings, and quads. We’re diving right into a resistance band decrease physique exercise that can hearth up these legs.
Why Use Resistance Bands?
Ever end up staring on the weights and questioning if there’s a greater technique to combine issues up? Properly, surprise no extra as a result of resistance bands supply a exercise punch, 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 whenever you’re on the go and don’t have entry to a gymnasium. Plus, you should utilize them for numerous workouts, hitting all of your main muscle teams.
- Inexpensive: In contrast to a pricey gymnasium membership or an entire set of dumbbells, resistance bands are a budget-friendly exercise resolution. This affordability makes them a wise addition to your exercises.
- Handy: Bands are the epitome of comfort. Light-weight and moveable, they’re good for journey or squeezing in a exercise throughout a lunch break. Whether or not you throw them in your gymnasium bag, desk drawer, or carry-on, they supply entry to a full-body exercise wherever and anytime.
- Fixed Rigidity: In contrast to free weights, which solely present resistance throughout sure components of a motion, bands present steady pressure. This implies your muscle tissue are working more durable all through all the vary of movement, which may result in higher muscle progress.
Disadvantages of Resistance Bands
It’s not all sunshine and roses, as resistance band coaching has some shortcomings too.
- Restricted Most Resistance: Resistance bands may not present sufficient problem for superior lifters, particularly for decrease physique workouts, as a result of they solely go so excessive. They’re nice for including selection however is not going to substitute lifting heavy.
- Sturdiness: In contrast to dumbbells, resistance bands can put on out and require frequent substitute. It’s important to verify them commonly for cracks and substitute them as wanted.
- Vary of Movement: Bands may restrict the vary of movement in comparison with free weights. Some workouts may really feel completely different because of the steady pressure, which may drawback particular actions.
Earlier than Getting Into This Resistance Band Exercise
Maintain these three factors in thoughts earlier than leaping into the band exercise under.
- Watch Your Type: Simply since you’re utilizing bands doesn’t imply you may slack on kind. Preserve good kind and management in every train to stop harm and maximize efficiency. Simply because it doesn’t really feel like a heavyweight doesn’t imply it’s best to take it straightforward.
- Band High quality: Use high-quality bands to keep away from snapping and accidents. Examine your bands commonly for put on and tear and substitute them in the event that they present indicators of harm. In case you have ever felt a damaged band in opposition to your pores and skin, you understand what I’m speaking about.
- Development: Following the primary level, keep away from leaping into excessive resistance too shortly. Begin with lighter bands and steadily improve the resistance to keep away from poor kind and danger of harm.
Decrease Physique Resistance Band Exercise
After a dynamic decrease physique warm-up, you’ll carry out three workouts again to again in two separate blocks. Relying in your coaching time, you’ll do two to 4 units of every train with the beneficial reps beside it.
If you happen to want completely different power bands, have them helpful to attenuate transition time. https://www.youtube.com/watch?v=7vNEswYY9S8&ab_channel=ClenchFitness
1A. Entrance-Rack Break up Squat: 10-15 reps per leg
1B. RDL: 10 reps
1C. Lateral Stroll: 15-25 reps per aspect
Relaxation a bit of between workouts and one to 2 minutes after every triset.
2A. Bilateral Entrance Racked Pace Squats (as quick as doable): 15-25 reps
2B. Band Twist: 8-12 reps per aspect
2C. Susceptible or Supine Hamstring Curls: 12-15 reps
Maintain relaxation comparatively fast between workouts, then one to 2 minutes after every triset.
