Home Health Training with resistance bands: effective programs

Training with resistance bands: effective programs

Training with resistance bands: a great idea

The bands or elastic resistance bands are tools in rubber or latex easy to use and therefore ideal for those taking their first steps in the world of muscle toning of arms, legs and buttocks, but also for the more experienced who want to integrate or intensify their activity. Here’s how to set up a resistance band workout.

According to one study, physical training would improve metabolic health.

Weights and dumbbells are also very useful to tone the arms, effective even when used while seated.

There are also exercises with a single dumbbell.

If in addition to the arms you want to tone the legs at the same time, the rowing machine is ideal.

For the buttocks, on the other hand, squats are excellent, with which you can burn a lot of calories.

To tone the buttocks, the bridge exercise is also very useful but be careful not to make these mistakes.

To fully train different muscle groups there are free body exercises alternative to the deadlift.

Training your muscles can also help fight chronic inflammation.

For those who aim for a total body workout without the use of any tools, the ideal is the Calisthenics workout.

Be careful though, training too much and undergoing excessive effort can hurt your body and mind.

Each color a degree of intensity

There are various types, with or without handles, and of different colors, depending on force required to use them. The yellow indicates the most light and is followed by blue, green, black, red, orange and purple.

For beginners, it is better to start with the yellow band, although the intermediate one is ideal for training the whole body. It is advisable to choose a light band also to tone the arms, while to strengthen the legs and buttocks you can opt for one with a higher resistance.

Playing sports is essential at all ages, even when you are no longer very young, also to prevent the onset of osteoporosis as much as possible.

Advantages and Benefits

One of the main benefits is that they allow you to exercise the body without overstress the joints. Thanks to voltage which is created in lengthening the fascia, i muscles they tone up and strength and endurance gradually increase.

The work is light and the risk of injury is lower than in weight training or barbell training because the band prevents movement beyond your strength.

Approx 20 minutes of diversified exercises, three times a week, to see the muscles of the legs, buttocks, abdomen and arms, visibly toned. Each training session with resistance bands should include 3 to 5 exercises, consisting of about 20 repetitions to be performed 3 or 4 times.

But the benefits of using resistance bands are many more.

Be careful not to overdo it, however, to avoid incurring post-workout headaches.

Ease of transport

Thanks to them small size, whether rolled or not, they can carry everywhere easily. In the same way, using them at home is very easy because they do not require large space in the execution phase.

Heating with elastic bands

In addition to being an end in itself training, they are also excellent as heating or stretching. There are two ways to do them.

While seated and with your legs stretched forward, wrap a band around your foot and pull, being careful not to force the movements too much.

Standing, bend one leg back, wrap the band around the top of the foot and pull it towards the buttocks.

For stretching, exercises with the Foam Roller are also indicated.

Stretching also increases body flexibility and, in its passive variant, it can also be very useful for fighting cardiovascular diseases.

There is also a type of stretching that can be done comfortably in bed.

Elastic bands to train different muscle groups

This equipment can be used in such a way so many ways which is able to involve all muscle groups of the body and guarantee by itself a complete workout. Unlike weights, barbells and other tools, resistance bands allow for an almost unlimited number of movements. This makes them much more flexible and useful to differentiate your fitness routine as much as possible.

Furthermore, if i weights that you have available are too light to train at your best but you have nothing heavier, you can use a resistance band at the same time, stepping on a part of it, holding the extremities in your hand and pulling them together with the weights.

Resistance bands are very useful for strengthening the hip.

To keep track of your prigresses, apps for smartphones or fitness trackers are very useful.

For strength training, jump rope exercises are also excellent.

For the abdominals, on the other hand, planks are excellent, as long as you don’t make these common mistakes.

Upper body workouts

Exercise for lats and upper back

Lean your back against a wall and hold the elastic band with your two thumbs or wrists. Raise your arms above your head and then drop them down, forming a 90 degree angle with your elbows.

In this phase, simultaneously lengthen the fascia by bringing the shoulder blades together.

Return to the starting position.

Exercise for biceps

Sit on a chair, gym bench, or step so that your legs form a 90 degree angle.

Grasp the band with your right hand and place it under the corresponding knee. Bring your hand towards your right shoulder and stretch the elastic, trying to keep the shoulder as still as possible as you perform the movement.

Return your hand to its starting position and repeat the exercise on the opposite side before continuing with the resistance band training.

Exercise for the shoulders

Bend your elbows 90 degrees while keeping them close to your body.

Place the elastic around the wrists and open the forearms to the side by stretching the band, while rotating the palms upwards.

Return to the starting position.

Workouts for the lower body

Exercise for glutes and hamstrings

Stand on the ground on all fours, with your neck, back and hips aligned.

Gird your legs by placing the elastic band slightly above your knees. Lift your right leg up and back, without arching your back too much.

Do a series of repetitions and repeat the exercise with the opposite leg.

Exercise for oblique abdominals and glutes

From the side plank position, place your arm, right knee, and left foot on the ground.

Bend the left leg, extend the right and put the elastic just above the knees. Lift the right leg keeping the body taut and the buttocks contracted.

Return to the starting position and after having done the set number of repetitions repeat everything on the opposite side.

Also for the buttocks, the execution of squats with elastic resistance bands is also very useful.

At this point, the training with resistance bands is finished.


Related news