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 will not be only for rehab or these fashionable 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, inexpensive, and simple to stash in your health club 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 typically can’t. The fixed stress 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 strategy 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 strategy to combine issues up? Effectively, marvel no extra as a result of resistance bands provide a exercise punch, versatility, and new challenges.
Advantages of Resistance Band Coaching
- Versatility: Resistance bands can be utilized anyplace—at dwelling, within the park, and even in a resort room. They’re excellent for while you’re on the go and don’t have entry to a health club. Plus, you should use them for varied workouts, hitting all of your main muscle teams.
- Inexpensive: In contrast to a pricey health club membership or an entire set of dumbbells, resistance bands are a budget-friendly exercise resolution. 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 health club bag, desk drawer, or carry-on, they supply entry to a full-body exercise anyplace and anytime.
- Fixed Stress: In contrast to free weights, which solely present resistance throughout sure components of a motion, bands present steady stress. This implies your muscular tissues are working more durable 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 may not 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 substitute lifting heavy.
- Sturdiness: In contrast to dumbbells, resistance bands can put on out and require frequent substitute. It’s important to examine them usually for cracks and substitute them as wanted.
- Vary of Movement: Bands may restrict the vary of movement in comparison with free weights. Some workouts may really feel totally different as a result of steady stress, which might 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 may slack on type. Preserve good type 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 usually for put on and tear and substitute them in the event that they present indicators of harm. You probably have ever felt a damaged band in opposition to your pores and skin, you already know what I’m speaking about.
- Development: Following the primary level, keep away from leaping into excessive resistance too shortly. Begin with lighter bands and step by step improve the resistance to keep away from poor type and danger 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 really useful reps beside it.
Should 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 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 Velocity Squats (as quick as doable): 15-25 reps
2B. Band Twist: 8-12 reps per aspect
2C. Susceptible or Supine Hamstring Curls: 12-15 reps
Maintain relaxation comparatively fast between workouts, then one to 2 minutes after every triset.