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 will not be 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 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 muscle groups 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 positive aspects for you.
So, stick round if you would like 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, 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 dwelling, 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 fitness center. Plus, you should utilize them for varied workout routines, hitting all of your main muscle teams.
- Reasonably priced: In contrast to a pricey fitness center membership or a whole 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 fitness center bag, desk drawer, or carry-on, they supply entry to a full-body exercise anyplace and anytime.
- Fixed Rigidity: In contrast to free weights, which solely present resistance throughout sure components of a motion, bands present steady stress. This implies your muscle groups are working more durable all through all the 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 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 change lifting heavy.
- Sturdiness: In contrast to dumbbells, resistance bands can put on out and require frequent alternative. It’s important to examine them often for cracks and change them as wanted.
- Vary of Movement: Bands may restrict the vary of movement in comparison with free weights. Some workout routines may really feel completely different as a result of steady stress, 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 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 it is best to take it straightforward.
- Band High quality: Use high-quality bands to keep away from snapping and accidents. Verify your bands often for put on and tear and change them in the event that they present indicators of injury. If in case you have ever felt a damaged band in opposition to your pores and skin, what I’m speaking about.
- Development: Following the primary level, keep away from leaping into excessive resistance too shortly. Begin with lighter bands and steadily improve the resistance to keep away from poor kind and threat 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 really helpful reps beside it.
In case you want completely different power 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 facet
Relaxation a bit between workout routines 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
Preserve relaxation comparatively fast between workout routines, then one to 2 minutes after every triset.
