Free weights will all the time 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 usually are not only for rehab or these stylish Pilates lessons—nope, they’re a pleasant change of tempo for anybody seeking 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 fitness center bag or perhaps a desk drawer at work. Bands are nice as a result of they problem your muscular tissues in ways in which free weights generally can’t. The fixed pressure from bands makes each a part of the motion work, which suggests extra positive factors for you.
So, stick round if you need a brand new method to construct your glutes, hamstrings, and quads. We’re diving right into a resistance band decrease physique exercise that may 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? Effectively, 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 wherever—at residence, within the park, and even in a lodge room. They’re excellent for whenever you’re on the go and don’t have entry to a fitness center. Plus, you need to use them for varied workout routines, hitting all of your main muscle teams.
- Reasonably priced: Not like a expensive 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 transportable, 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 wherever and anytime.
- Fixed Stress: Not like free weights, which solely present resistance throughout sure elements of a motion, bands present steady pressure. This implies your muscular tissues are working more durable all through all the vary of movement, which may 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 workout routines, as a result of they solely go so excessive. They’re nice for including selection however is not going to exchange lifting heavy.
- Sturdiness: Not like dumbbells, resistance bands can put on out and require frequent alternative. It’s important to examine them frequently for cracks and exchange them as wanted.
- Vary of Movement: Bands may restrict the vary of movement in comparison with free weights. Some workout routines may really feel totally different because of the steady pressure, 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 beneath.
- Watch Your Kind: Simply since you’re utilizing bands doesn’t imply you possibly can slack on kind. Preserve 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 it is best to take it simple.
- Band High quality: Use high-quality bands to keep away from snapping and accidents. Test your bands frequently for put on and tear and exchange them in the event that they present indicators of injury. When you’ve got ever felt a damaged band towards your pores and skin, 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 danger of harm.
Decrease Physique Resistance Band Exercise
After a dynamic decrease physique warm-up, you’ll carry out three workout routines 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 case 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 Cut up Squat: 10-15 reps per leg
1B. RDL: 10 reps
1C. Lateral Stroll: 15-25 reps per aspect
Relaxation slightly between workout routines 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 workout routines, then one to 2 minutes after every triset.