How to use resistance bands

How to use resistance bands

One of the most humble workout supports among fitness enthusiasts, resistance bands are surprisingly powerful.

A highly portable, space-saving device, resistance bands can be easily stored in your gym bag and are extremely convenient to use while training. Whether you’re looking to build full-body strength or ease your recovery after an injury, their magic lies in their convenience and versatility.

If you’re curious about resistance bands, it can be helpful to know which type is right for your daily life. Plus, with some common resistance band exercises, you can start trying this flexible training tool the next time you hit the gym.

What are resistance bands used for?

Resistance bands are very affordable compared to other fitness equipment. A set on Amazon won’t cost more than $25, although you can usually get them for less.

However, what’s truly astonishing about the usefulness of resistance bands is their versatility. These accessories can be used to upgrade any type of routine below.

strength training

The most common use of resistance bands is simple: to build strength. Resistance bands can be used to target a variety of muscle groups, including your:

• lower body
• nuclear
• upper body

Although they look innocent, exercise science shows that these fitness accessories can be just as effective as dumbbells and other heavy-duty exercise equipment.

Another advantage of using resistance bands for strength training is how gentle they are on the joints. If you’re injured, new to exercise, or have a chronic joint condition like arthritis, they can provide a gentler way to get more out of your exercise without overtaxing your body.

Build flexibility

Many fitness enthusiasts tend to focus on building strength or muscle. But flexibility is also an important component of overall fitness, as it reduces your risk of injury and increases your ability to move fluidly and functionally throughout your daily life, not just in the gym.

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

• yoga or pilates – Many Pilates and yoga teachers use resistance bands to improve the efficiency and results of these exercises. You may see resistance bands used in classic Pilates squats, or used as supports in yoga to promote better alignment.
• Assisted stretching – By wrapping a resistance band around an object, whether it’s a body part or furniture, you can deepen an existing stretch. For example, you can lie on your back, wrap a resistance band around the arch of your foot, and pull it toward you for an enhanced hamstring stretch.

Recover from injury

Physical therapists often use resistance bands during PT exercises to help promote muscle rehabilitation. Because of their adaptability, they can be a great tool for anyone—whether you’re new to fitness or an athlete recovering from a stubborn injury.

You may see them used for enhancements:

• range of motion exercises
• Low impact reinforcement
• Muscle activation (this helps keep inactive muscles active and prevents atrophy during recovery)

What types of resistance bands are there?

There are three main types of resistance bands:

• mini strap or loop strap – These are small, flat rings, usually made of latex. They tend to have lower resistance, so they are a great choice if you are new to your fitness journey or are new to this piece of equipment.

Some loops are made of fabric, which provides a stronger grip and helps reduce slipping. Fabric bands also tend to have more resistance, making them an excellent choice if you’ve been building strength for a while.

• Comes with handle strap – Tube straps look a bit like jump ropes, but they come with grabby handles. They are most commonly used to build arm strength, usually by standing on a tube and performing bicep curls or other arm exercises.
• treatment belt – Therapeutic straps are like a hybrid between mini straps and tube straps. They look like a non-looped strap without a handle, sort of like a latex ribbon. You will hold each end of the band and use them to perform range of motion, gentle strength training, or muscle activation exercises.

How to use resistance bands and 5 exercises to try them

Before you break down a band, the first step is to pick one that’s right for you. In addition to strap styles, you’ll also notice that many multipacks also include lightweight, mid-weight, and heavy-weight options. These refer to the tension of each band. Generally speaking, lighter bands are used to perform more reps; for fewer reps, choose a heavier band.

Once you’ve chosen the type of resistance band you prefer, here are some exercises you can do to get familiar with the tool.

#1 Mini Band Squats

Adding a mini band to squats will instantly engage your glutes, quads, and hamstrings.

Try 3 sets of 10 to 15 repetitions:

1. Wrap the mini strap around your knees.
2. Stand with your feet shoulder-width apart, toes pointed slightly outward.
3. Squat down, keeping your back and knees over your toes as you lower.
4. As you squat, aim to maintain tension in the band and press your knees outward.
5. To increase the burning effect, squeeze your glutes while standing.

#2 Mini Orchestra Walk Laterally

With a loop band, even walking can become a workout. These band walks work the lateral glutes and hip abductors.

Try these 3 sets of 15 steps:

1. Wrap a mini band around your ankles or above your knees (as you would for a squat).
2. Stand with your feet hip-width apart, bend your knees slightly, and lean forward slightly.
3. Step sideways with your front foot to increase the tension in the band, then follow with your other foot to return the band to its original tension.
4. Continue until you reach the desired number of steps. Then, take a side step in the other direction with your other foot.

#3 Pipe Band Bicep Curls

Tube bands’ specialty is arm training exercises, and these curls are perfect for toning your biceps.

Here’s how to do it:

1. Stand on the tube straps with your feet shoulder-width apart and grasp the handlebars with your palms facing outward.
2. With your elbows close to your torso, pull the handles up toward your chest, elbows bent.
3. Gradually lower the handles back to your sides. You can try 10 times, up to 3 sets.

#4 Strap Chest Press

When chest presses need to be queued, you can use convenient straps instead of equipment.

Here’s how to use the tube band to work your chest, shoulders, and triceps:

1. Find a stable structure—such as a pole or post—and wrap the pipe tape around it.
2. Holding a handle in each hand, move away from the structure until you feel tension in the straps.
3. Place your hands at chest level, keeping your elbows bent. Keeping your palms down, pull the handle forward to full extension.
4. Gradually bring your hands back to your chest. repeat.

You can try 3 sets of 10 to 15 reps.

#5 Sitting Rowing with Therapy Strap

If you want to strengthen your back without a mechanical rowing machine, remove the treatment straps and follow these steps:

1. Sit on the floor and wrap the treatment band around the soles of your feet. Extend your legs in front of you.
2. Sit upright and hold each end of the strap with your palms facing inward. Bend your elbows, draw your shoulder blades toward your midline, and pull the band toward you.
3. Gradually return your arms to the starting position.

In all of these exercises, you’ll get the most out of your daily routine by steadily releasing tension from the band.

Bonus: Shoulder Floss

Don’t forget that resistance bands can be a reliable accessory when warming up and cooling down. To lubricate your shoulder joint before or after exercise, try these therapeutic shoulder flossing exercises:

• Place a resistance band (whether it’s a mini resistance band, a tube band, or a therapy band) in front of you with your palms facing down.

hint: The tighter your shoulders are, the wider your grip should be. If you have high shoulder mobility, make sure the strap you hold is no wider than a few inches wider than your shoulders.

• Slowly, in an arcing motion, draw your arms toward your ears. You should rotate your shoulders so that the elbow crease faces the ceiling.
• Steadily draw your arms down over your hips and toward the floor. Your elbow crease should now be facing outward.
• After pausing, slowly move your arms along the arc and then return to the original position.

If you use shoulder flossing as a relaxation ritual, try synchronizing your breathing with your movements (inhale to lift your arms up, exhale to lower your arms) to increase relaxation.

Find irresistible training support at Chuze Fitness

There’s no shortage of amenities and amenities with a Chuze Fitness membership. From top-of-the-line machines to experienced staff showing you how to use them, Chuze gives you all the tools you need to make your fitness dreams come true.

Plus, there’s little resistance to taking the first step toward achieving your health goals: Try a free 7-day pass See what a better future could look like.

Source:

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

Fits perfectly. How to use resistance band exercises to build strength and muscular endurance.

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

Good + good. Tie in the neck? “Shoulder flossing” is a surefire way to relax. https://www.wellandgood.com/shoulder-flossing/

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.