If you have been looking for an effective exercise to help you lose weight or build muscle, it is best to incorporate resistance bands in your workouts. These bands can be included in various exercises to add a layer of complexity and intensity to your movements. Whether you are using them for assistance or resistance, learning how to use them properly is the first step. Here, we have explained how to use these bands effectively and avoid injuries.
Types of Resistance Bands
Resistance bands are available in various styles and sizes for you to use in different exercises.
1. Tube Bands with Handles
Tube bands resemble jump ropes but are made of cylindrical rubber. At the end of each side of the rope, durable handles have been attached to help you grip the band. These bands can help with lower and upper body workouts with no need for any additional equipment.
2. Large Loop Bands
Large loop bands resemble large rubber bands that are about 40 diameters in circumference. These bands can be looped around poles or bars, to help you with various exercises such as push-ups, pull-ups, chest presses, etc.
3. Mini Bands
These bands are smaller-sized loop bands and can be combined in your exercises in creative ways. Hooking them around your ankles, wrists or knees are some ways in which the exercise may be enhanced.
4. Figure-Eight bands
These bands are similar to loop bands but are available in figure-eight shapes. A handle in each loop helps you get a proper grasp on the band which makes it very effective in upper-body workouts.
How to Use Resistance Bands
Some simple exercises have been detailed below to help you begin using workout bands.
Opposition Jacks
Place your feet together and hold onto each end of a figure-eight resistance band, at chest level. Pull your hands apart and extend the band as far as possible. Jump and pull your legs apart, while bringing your hands back in front of your chest.
Bicep Curl
Place both of your feet on the resistance band and hold on to the handles of the tube bands, with your hands down, palms facing forward. Keep your feet in place, and curl your fists towards your shoulders and slowly bring them back to your sides.
Banded Walks
Place a loop band around your thighs and pull your legs apart until you can feel a stretch in the band. Bend slightly at the hips, while maintaining the space between your legs, and take ten steps forward and then ten steps back.
Leg Curl
Place one loop of the resistance band around your ankles, and place another one around sturdy support. Lie down on your stomach and prop yourself on your elbows. Curl your leg and pull your ankles towards your hip while pulling on the resistance bands.
Conclusion
Using resistance bands is not simple, but once you have learned how to include them in your exercise regime, the workout becomes easy. These bands help target specific muscles and help you tone your body. Once you start working out with these bands, the difference will be easily observable and eventually become a staple in your daily routine.
