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 recent and your physique challenged. Enter resistance band coaching. These should not only for rehab or these stylish Pilates courses—nope, they’re a pleasant change of tempo for anybody trying to construct energy and muscle without having to the touch free weights.
Resistance bands are just like the Swiss Military knife of health gear. They’re versatile, reasonably priced, 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 tissues in ways in which free weights generally can’t. The fixed stress from bands makes each a part of the motion work, which suggests extra beneficial properties 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 fireplace 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? Nicely, 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 residence, within the park, and even in a lodge room. They’re excellent for while you’re on the go and don’t have entry to a fitness center. Plus, you need to use them for varied workouts, hitting all of your main muscle teams.
- Reasonably priced: Not like a pricey fitness center membership or an entire set of dumbbells, resistance bands are a budget-friendly exercise answer. This affordability makes them a sensible addition to your exercises.
- Handy: Bands are the epitome of comfort. Light-weight and moveable, they’re excellent 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 Stress: Not like free weights, which solely present resistance throughout sure components of a motion, bands present steady stress. This implies your muscle tissues are working tougher 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 won’t 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 is not going to change lifting heavy.
- Sturdiness: Not like dumbbells, resistance bands can put on out and require frequent substitute. It’s important to verify them recurrently for cracks and change them as wanted.
- Vary of Movement: Bands would possibly restrict the vary of movement in comparison with free weights. Some workouts would possibly really feel completely different because of the steady stress, which may drawback particular actions.
Earlier than Getting Into This Resistance Band Exercise
Preserve 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 forestall harm and maximize efficiency. Simply because it doesn’t really feel like a heavyweight doesn’t imply you need to take it simple.
- Band High quality: Use high-quality bands to keep away from snapping and accidents. Examine your bands recurrently for put on and tear and change them in the event that they present indicators of harm. When you have ever felt a damaged band towards your pores and skin, you realize what I’m speaking about.
- Development: Following the primary level, keep away from leaping into excessive resistance too rapidly. 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 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 beneficial reps beside it.
In the event you want completely different energy bands, have them helpful 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 just a little between workouts and one to 2 minutes after every triset.
2A. Bilateral Entrance Racked Pace Squats (as quick as doable): 15-25 reps
2B. Band Twist: 8-12 reps per aspect
2C. Inclined or Supine Hamstring Curls: 12-15 reps
Preserve relaxation comparatively fast between workouts, then one to 2 minutes after every triset.
