How to use resistance bands

How to use resistance bands

One of the most inconspicuous workout supports you’ll find among fitness enthusiasts, resistance bands pack an amazing punch.

As space-saving and easy to carry, resistance bands can be easy to store in your gym bag – and a beast to use while training. Whether you want to increase full-body strength or take things more seriously while recovering from an injury, their magic lies equally in their comfort and versatility.

If you’re interested in resistance bands, it’s helpful to know which type is right for your routine. Plus, with some resistance band exercises you can add to your repertoire, you can start trying this flexible training tool the next time you hit the gym.

What are the uses of resistance bands?

Compared to other fitness equipment, resistance bands are shockingly affordable. A set on Amazon shouldn’t cost you more than $25, although you can often get it for less.

However, the real shocker to the usefulness of resistance bands lies in their versatility. These extensions can be used to level up any of the following action types.

Strength training

The most common use for resistance bands is simple: build more strength. Resistance bands can be used to target different muscle groups, including those in:

• Lower body
• essence
• Upper body

Despite their innocent appearance, sports science suggests that these exercise accessories can be just as effective as dumbbells and other heavy gym equipment.

Another advantage of using resistance bands for strength training is how gentle they are on the joints. If you’ve suffered an injury, are new to exercise, or have a chronic joint condition like arthritis, they offer a gentler way to get more out of exercise without overworking your body.

Build resilience

Many fitness enthusiasts tend to focus on building strength or muscle. But flexibility is an important component of overall fitness, too, because it can reduce your risk of injury and enhance your ability to move smoothly and functionally in everyday life (not just in the gym).

Resistance bands can be used to expand your range of motion in:

• Yoga or Pilates – Many Pilates and yoga teachers incorporate resistance bands to increase the efficiency and results of these exercises. You may see resistance bands used during classic squats in Pilates or as props in yoga to encourage better alignment.
• Supported stretching -By wrapping a resistance band around an object – whether it’s a body part or a piece of furniture – you can deepen an existing stretch. For example, you can intensify the hamstring stretch by lying on your back, wrapping a resistance band around the arch of your foot, and pulling it toward you.

Recovering from injury

Physical therapists often use resistance bands in PT exercises to help promote muscle rehabilitation. Due to its adaptability, it can be an excellent tool for anyone, whether you are a fitness newbie or an athlete recovering from a stubborn injury.

You may see it used to promote:

• A set of movement exercises
• Low impact reinforcement
• Muscle activation (this helps keep inactive muscles active and prevent atrophy during recovery periods)

What types of resistance bands are there?

There are three main types of resistance bands:

• Small bands or ring bands – These are flat, smooth rings, usually made of latex. They tend to have low resistance, so they are an excellent choice if you are just starting out on your fitness journey or are new to this piece of equipment.

Some loop bands are made of fabric, which gives them greater grip to help reduce slippage. Cloth bands also tend to have more resistance, making them an excellent choice if you’ve been building strength for a while.

• Tube bands with handles – Tube bands look a bit like jump ropes, but are harnessed with a handle that can be grasped. They are commonly used to build arm strength, often by standing on the tube and doing bicep curls or other arm exercises.
• Therapeutic bands – Therapeutic bands look like a mix between micro bands and tubular bands. It looks like an untwisted tape without handles, like a latex tape. You’ll hold each end of the band in your hand and use it for range of motion, gentle strength building, or muscle activation exercises.

How to use resistance bands and 5 exercises to try

Before you split bands, your first step is to choose the band that’s right for you. In addition to the belt style, you’ll notice that many multipacks include a light, medium, and heavy option. These indicate the tension of each band. In general, lighter bands are used to perform more repetitions; To get fewer reps, choose a heavier bar.

Once you’ve chosen your preferred type of resistance band, you can familiarize yourself with this tool through some of the following exercises.

#1 Small range squat

Adding a mini bar to your squat will activate your glutes, quadriceps, and hamstrings in one fell swoop.

Try 3 sets of 10 to 15 repetitions of the following:

1. Loop your small band above your knees.
2. Place your feet shoulder-width apart, toes slightly turned.
3. Squat, focusing on keeping your back and knees over your toes as you descend.
4. Aim to keep tension in your band as you squat, keeping pressure on your knees.
5. For an extra burn, squeeze your butt when you stand.

#2 Small band side walks

With a loop bar, even walking becomes a workout. These banded tracks work your outer glutes and hip abductors.

Try 3 15-step sets of the following:

1. Loop the small band over your ankles or over your knees (just like those squats).
2. Keep your feet hip-width apart and gently bend your knees, leaning slightly forward.
3. Step sideways with your leading foot, increasing your band’s tension, then follow with your other foot, returning your band to its original tension.
4. Continue until you reach the desired number of steps. Then side step in the other direction with your other foot.

#3 Tube bar bicep curls

Tubular curls’ specialty is arm training exercises, and these curls target your biceps beautifully.

Here’s how to do it:

1. Stand with your feet shoulder-width apart and stand on the tubing bar, holding the handles with your palms facing outward.
2. With your elbows close to your torso, pull the handles up toward your chest, bending your elbows.
3. Gradually bring the handles back down beside you. You can try 10 reps, up to three sets.

#4 Tube bar chest press

When your chest compression machine is on hold, you can use your hand bar instead of the equipment.

Here’s how to press your chest, shoulders, and triceps with a tubular bar:

1. Find a stable structure, such as a post or post, and wrap a strip of tubing around it.
2. Take a handle in each hand and step away from the structure until you feel tension in the bar.
3. Place your hands at chest level, keeping the elbows bent. Keeping your palms facing down, pull the handles forward until you reach full extension.
4. Gradually bring your hands back to your chest. Repeats.

You can try 3 sets of 10 to 15 repetitions each.

#5 Sit-up rowing with therapy tape

When you want to strengthen your back without using a mechanical rower, loosen the therapy band and follow these steps:

1. In a sitting position on the floor, wrap the treatment tape around the balls of your feet. Extend your legs in front of you long.
2. Sit tall and hold both ends of the bar with your palms facing inward. Bend at the elbows and draw your shoulder blades toward your midline, pulling the bar toward you.
3. Gradually return your arms to the starting position.

Throughout all of these exercises, you’ll get the most out of your routine by consistently releasing tension on the band.

Bonus: Shoulder thread

Don’t forget that resistance bands can be a powerful accessory for warm-ups and cool-downs. To lubricate your shoulder joints before or after exercise, try this shoulder cleanse exercise with this therapy floss:

• Hold your resistance band — whether a small band, tubing band, or therapy band — in front of you, palms facing down.

advice: The tighter your shoulders, the wider your grip should be. If your shoulders have a lot of mobility, make sure you hold the bar no more than a few inches from your shoulders.

• Slowly, in a bow-like motion, pull your arms toward your ears. You should rotate at the shoulder so that your elbow bends are facing the ceiling.
• Firmly pull your arms below your hips and toward the floor. Your elbow creases should now be facing outward.
• After a pause, slowly move your arms along this arc and then return to their original position.

If you’re using shoulder flossing as a relaxation routine, try synchronizing your breath with your movements (inhale with your arms up, exhale with your arms down) for more relaxation.

Get irresistible training support at Chuze Fitness

There is no shortage of equipment and amenities to experience with a membership at Chuze Fitness. From the latest equipment to experienced staff to show you how to use it, Chuze gives you all the tools you need to achieve your fitness dreams.

Plus, there’s little resistance in taking the first step toward your health goals: Try a free 7-day pass To get a glimpse into what a better future looks like.

sources:

protection. How to Use Resistance Bands Correctly: A Beginner’s Guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/

Very convenient. How to use resistance band exercises for strength and muscular endurance.

https://www.verywellfit.com/how-to-use-resistance-bands-8426367

Okay + good. Neck in knot? “Shoulder brushing” is a surefire way to relax. https://www.wellandgood.com/shoulder-flossing/

Reviewed by:

Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.