Free weights will at all times be the king of the jungle for constructing muscle and energy, 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 fashionable Pilates lessons—nope, they’re a pleasant change of tempo for anybody trying to construct energy and muscle while not having 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 health club bag or perhaps a desk drawer at work. Bands are nice as a result of they problem your muscle tissues in ways in which free weights typically can’t. The fixed rigidity from bands makes each a part of the motion work, which implies extra features for you.
So, stick round if you’d like a brand new method to construct your glutes, hamstrings, and quads. We’re diving right into a resistance band decrease physique exercise that can hearth up these legs.
Why Use Resistance Bands?
Ever end up staring on the weights and questioning if there’s a greater method 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 dwelling, within the park, and even in a lodge room. They’re good for if you’re on the go and don’t have entry to a health club. Plus, you should use them for numerous workouts, hitting all of your main muscle teams.
- Inexpensive: In contrast to a pricey health club membership or a whole 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 good for journey or squeezing in a exercise throughout a lunch break. Whether or not you throw them in your health club 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 elements of a motion, bands present steady rigidity. This implies your muscle tissues are working more durable all through your entire 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 may not 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 won’t exchange lifting heavy.
- Sturdiness: In contrast to dumbbells, resistance bands can put on out and require frequent substitute. It’s important to test them commonly for cracks and exchange them as wanted.
- Vary of Movement: Bands may restrict the vary of movement in comparison with free weights. Some workouts may really feel totally different because of the steady rigidity, which may drawback particular actions.
Earlier than Getting Into This Resistance Band Exercise
Maintain these three factors in thoughts earlier than leaping into the band exercise under.
- Watch Your Kind: Simply since you’re utilizing bands doesn’t imply you may 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 you need to take it straightforward.
- Band High quality: Use high-quality bands to keep away from snapping and accidents. Examine your bands commonly for put on and tear and exchange them in the event that they present indicators of harm. 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 shortly. Begin with lighter bands and steadily enhance 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 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 really useful reps beside it.
When you want totally different energy 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 aspect
Relaxation a bit of between workouts and one to 2 minutes after every triset.
2A. Bilateral Entrance Racked Velocity 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
Maintain relaxation comparatively fast between workouts, then one to 2 minutes after every triset.