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 aren’t only for rehab or these stylish Pilates courses—nope, they’re a pleasant change of tempo for anybody trying to construct power and muscle without 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 gymnasium 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 generally can’t. The fixed rigidity 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 option 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 option 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 anyplace—at residence, within the park, and even in a resort room. They’re good for once you’re on the go and don’t have entry to a gymnasium. Plus, you should utilize them for numerous workout routines, hitting all of your main muscle teams.
- Inexpensive: Not like 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 anyplace and anytime.
- Fixed Rigidity: Not like free weights, which solely present resistance throughout sure components of a motion, bands present steady rigidity. This implies your muscle mass are working tougher all through your complete vary of movement, which might 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 won’t 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 verify them commonly 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 totally different as a result of steady rigidity, 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 type. Keep good type and management in every train to forestall 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. Test your bands commonly for put on and tear and substitute them in the event that they present indicators of injury. When you’ve got 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 rapidly. Begin with lighter bands and regularly enhance the resistance to keep away from poor type and threat of damage.
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 really helpful reps beside it.
When you want totally different power bands, have them useful to reduce transition time. https://www.youtube.com/watch?v=7vNEswYY9S8&ab_channel=ClenchFitness
1A. Entrance-Rack Cut 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 potential): 15-25 reps
2B. Band Twist: 8-12 reps per aspect
2C. Inclined or Supine Hamstring Curls: 12-15 reps
Hold relaxation comparatively fast between workout routines, then one to 2 minutes after every triset.
