Free weights will at all times 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 will not be only for rehab or these fashionable Pilates lessons—nope, they’re a pleasant change of tempo for anybody seeking 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 simple to stash in your fitness center bag or perhaps a desk drawer at work. Bands are nice as a result of they problem your muscle tissues in ways in which free weights generally can’t. The fixed stress from bands makes each a part of the motion work, which implies extra beneficial properties for you.
So, stick round in order for you a brand new technique to construct your glutes, hamstrings, and quads. We’re diving right into a resistance band decrease physique exercise that may fireplace 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 provide a exercise punch, versatility, and new challenges.
Advantages of Resistance Band Coaching
- Versatility: Resistance bands can be utilized wherever—at residence, within the park, and even in a lodge room. They’re good for once you’re on the go and don’t have entry to a fitness center. Plus, you should utilize them for varied workout routines, hitting all of your main muscle teams.
- Reasonably priced: Not like 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 good 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 wherever and anytime.
- Fixed Rigidity: Not like free weights, which solely present resistance throughout sure components of a motion, bands present steady stress. This implies your muscle tissues are working more durable all through the whole vary of movement, which may 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 may not present sufficient problem for superior lifters, particularly for decrease physique workout routines, as a result of they solely go so excessive. They’re nice for including selection however is not going to substitute lifting heavy.
- Sturdiness: Not like dumbbells, resistance bands can put on out and require frequent substitute. It’s important to test them usually for cracks and substitute them as wanted.
- Vary of Movement: Bands would possibly restrict the vary of movement in comparison with free weights. Some workout routines would possibly really feel completely different as a result of steady stress, 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 beneath.
- 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 harm and maximize efficiency. Simply because it doesn’t really feel like a heavyweight doesn’t imply you need to take it straightforward.
- Band High quality: Use high-quality bands to keep away from snapping and accidents. Examine your bands usually for put on and tear and substitute them in the event that they present indicators of harm. You probably 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 rapidly. Begin with lighter bands and regularly 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 workout routines 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.
In case you want completely different energy bands, have them useful 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 between workout routines 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 aspect
2C. Susceptible or Supine Hamstring Curls: 12-15 reps
Maintain relaxation comparatively fast between workout routines, then one to 2 minutes after every triset.
