Free weights will all the time be the king of the jungle for constructing muscle and energy, however there’s a time and place for different instruments to maintain your exercises contemporary and your physique challenged. Enter resistance band coaching. These usually are not only for rehab or these stylish Pilates lessons—nope, they’re a pleasant change of tempo for anybody trying to construct energy 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, reasonably priced, and straightforward to stash in your fitness center bag or perhaps a desk drawer at work. Bands are nice as a result of they problem your muscular tissues in ways in which free weights typically can’t. The fixed rigidity from bands makes each a part of the motion work, which implies extra features for you.
So, stick round if you’d like a brand new method to construct your glutes, hamstrings, and quads. We’re diving right into a resistance band decrease physique exercise that may hearth up these legs.
Why Use Resistance Bands?
Ever end up staring on the weights and questioning if there’s a greater method to combine issues up? Properly, marvel 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 anyplace—at residence, within the park, and even in a lodge room. They’re excellent for once you’re on the go and don’t have entry to a fitness center. Plus, you need to use them for numerous workouts, hitting all of your main muscle teams.
- Inexpensive: In contrast to a pricey fitness center membership or a whole set of dumbbells, resistance bands are a budget-friendly exercise answer. This affordability makes them a wise addition to your exercises.
- Handy: Bands are the epitome of comfort. Light-weight and moveable, they’re excellent for journey or squeezing in a exercise throughout a lunch break. Whether or not you throw them in your fitness center bag, desk drawer, or carry-on, they supply entry to a full-body exercise anyplace and anytime.
- Fixed Pressure: In contrast to free weights, which solely present resistance throughout sure components of a motion, bands present steady rigidity. This implies your muscular tissues are working more durable all through all the vary of movement, which might result in higher muscle development.
Disadvantages of Resistance Bands
It’s not all sunshine and roses, as resistance band coaching has some shortcomings too.
- Restricted Most Resistance: Resistance bands won’t 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 won’t change lifting heavy.
- Sturdiness: In contrast to dumbbells, resistance bands can put on out and require frequent substitute. It’s important to test them usually for cracks and change them as wanted.
- Vary of Movement: Bands would possibly restrict the vary of movement in comparison with free weights. Some workouts would possibly really feel totally different because of the steady rigidity, which might drawback particular actions.
Earlier than Getting Into This Resistance Band Exercise
Preserve these three factors in thoughts earlier than leaping into the band exercise under.
- Watch Your Kind: Simply since you’re utilizing bands doesn’t imply you’ll be able to slack on kind. Keep good kind and management in every train to stop damage and maximize efficiency. Simply because it doesn’t really feel like a heavyweight doesn’t imply it is best to take it straightforward.
- Band High quality: Use high-quality bands to keep away from snapping and accidents. Test your bands usually for put on and tear and change them in the event that they present indicators of harm. If in case you have ever felt a damaged band towards your pores and skin, you already know what I’m speaking about.
- Development: Following the primary level, keep away from leaping into excessive resistance too shortly. Begin with lighter bands and regularly improve the resistance to keep away from poor kind and danger of damage.
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.
Should you want totally different energy 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 facet
Relaxation a little bit between workouts and one to 2 minutes after every triset.
2A. Bilateral Entrance Racked Pace Squats (as quick as attainable): 15-25 reps
2B. Band Twist: 8-12 reps per facet
2C. Inclined or Supine Hamstring Curls: 12-15 reps
Preserve relaxation comparatively fast between workouts, then one to 2 minutes after every triset.
