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 are usually not only for rehab or these fashionable Pilates lessons—nope, they’re a pleasant change of tempo for anybody trying to construct power and muscle with no need to the touch free weights.
Resistance bands are just like the Swiss Military knife of health gear. They’re versatile, inexpensive, 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 mass in ways in which free weights typically can’t. The fixed pressure from bands makes each a part of the motion work, which suggests extra beneficial properties for you.
So, stick round if you need a brand new strategy 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 strategy to combine issues up? Nicely, marvel 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 dwelling, within the park, and even in a lodge room. They’re excellent for whenever you’re on the go and don’t have entry to a fitness center. Plus, you should use them for numerous workouts, hitting all of your main muscle teams.
- Reasonably priced: In contrast to a pricey fitness center membership or an entire set of dumbbells, resistance bands are a budget-friendly exercise resolution. This affordability makes them a sensible 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 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 mass are working more durable all through the complete 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 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 test them frequently 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 as a result of steady pressure, which may drawback particular actions.
Earlier than Getting Into This Resistance Band Exercise
Hold 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 damage and maximize efficiency. Simply because it doesn’t really feel like a heavyweight doesn’t imply it is best to take it simple.
- Band High quality: Use high-quality bands to keep away from snapping and accidents. Examine your bands frequently 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 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 step by step 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 advisable 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 facet
Relaxation somewhat between workouts and one to 2 minutes after every triset.
2A. Bilateral Entrance Racked Velocity Squats (as quick as doable): 15-25 reps
2B. Band Twist: 8-12 reps per facet
2C. Susceptible or Supine Hamstring Curls: 12-15 reps
Hold relaxation comparatively fast between workouts, then one to 2 minutes after every triset.
