Resistance Band Workout
Many people overlook the benefits that a resistance band workout can bring as part of a home exercise regime. They are constructed of thin rubber which is very strong and often made from latex. You can perform all kinds of exercises them including:
- Bicep curls
- Tricep extensions
- Chest presses
- Shoulder presses
- Squat position
- Knees bent presses
- Bend your knees with additional pressure
At the end of the day these are a pretty simple tool that can provide you with significant health benefits. Here is why you should add some to your regular workouts.
A Resistance Band workout is not expensive
Purchasing a good quality set will not normally cost you a lot of money. You can often obtain these for less than £20, specially single or looped bands. If you want to purchase a set then this will cost you a little more but it will be worth it.
Increase your fitness level with a resistance band workout
It does not matter whether you have used them before or you are a seasoned veteran in using them you will be able to get ones that are suitable for you. You can usually choose between a variety of resistances and commonly they are available with light resistance, medium resistance and strong resistance.
When you are working you should be able to adjust the tension on the band by increasing or decreasing the slack so that you can intensify the workout. Another way of increasing the resistance is by using multiple bands in your workout.
You can perform a Variety of Exercises
If you are familiar with particular resistance training exercises then you may well be surprised at just how many of them you can perform with them. If you are used to weight training then you can perform exercises like bicep curls and if you like weight exercises then you can use these with your push ups and many other upper body workouts.
So if you are familiar with a lot of different exercises then there will be no need for you to learn a whole batch of new ones. You can use them to give you a complete body workout and challenge virtually every muscle group.
Easy to store and portable
You can store them virtually anywhere because of their small size. You do not need extra space in your home for these. When your workout is finished just place your bands in a drawer or even under the bed until your next workout session.
If you travel a lot then you will find them really convenient and easy to transport. Can you imagine trying to take weights on an international trip? It would cost you a fortune even if you could do it because of the weight involved. Just add them to your suitcase and perform your workout in your hotel room.
Use them alone and add Variety to your Resistance Band Workout
If you train regularly with weights you will know that sometimes it is important to have a buddy with you for spotting and other activities. There is no need for anyone else to be involved when you train or focus on upper body workouts.
You will be able to add a lot of variety to your workouts. This because your muscles will adapt fast if you keep performing the same exercises. You can perform several different exercises with them so be sure to do this and challenge your different muscles.
They provide an Effective Workout
There is nothing complicated about using them but they will certainly work your muscles very well. A regular workout will help to increase your flexibility, boost your stamina and improve your range of motion.
Another great thing about them is that you can use them alongside weights and other equipment. When you do this you will benefit from using both in tandem while training your upper body or any other areas.
The Importance of Resistance Training
Strength training with these will assist with the improvement of your muscle strength and your bone strength. It can also increase the production of growth factors in your body which will help with proliferation, differentiation and cellular growth.
These workouts can also provide benefit to your brain as the differentiation growth helps to make neurons survive. This is significant as it can prevent you from suffering with dementia at a later stage of your life.
Resistance Band Exercises
Here are some exercises that you can perform to help your upper body and general strength:
You need to begin by standing on the bands and use your hands to grip the handles. Make a slow movement to curl your hands upwards to your shoulders. While you are doing this ensure both elbows are bent backwards. Maintain the top position for a minute or two and then return to the start and repeat. This will help build muscle in your upper arms.
Begin this exercise by having your feet apart the width of your shoulders. Grip the handles of the bands with both hands and then reach up to the level of your shoulders. Perform a full squat without moving your hands. Take it slow and then return to the standing position ready to repeat.
Vertical Chest Press
You will need a chair for this exercise and you will want to attach the band to it. With your back facing the chair stand on the band. Hold the handles in each hand and then extend both hands out gradually. Return to the starting position and repeat.
Bent Over Rows
Choose either your left or right foot to place on the band and keep the other foot at the back. Bend forward slowly until you reach a 45° angle stance. Now pull the band up to waist level slowly keeping your elbows tucked in. Squeeze your shoulders and perform a rowing motion. Return to the start and repeat using the other foot.
Overhead Triceps Extension
Get a chair or bench and sit on it and place the centre of the tube band under your glutes. Take the handles in each hand and then stretch your arms up. As you do this bend your elbows so that your hands are behind your neck. Keep your palms facing upwards and then push your arms out straight for a full extension. Return to the start and repeat.
Horizontal Chest Press
Lie on your back and place a band underneath you. Then take both ends and hold it in. Gradually raise your right or left hand up to the ceiling and then return slowly. Repeat with the other hand.
With feet apart shoulder wide stand over the centre of a tube band. Grip a handle with each hand and move your hands to shoulder level and make sure that your palms face each other and that your thumbs touch your shoulders. Now press right up and rotate your palms forward when you extend your arms fully. Gradually lower to the starting position and then repeat.