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 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 muscle groups in ways in which free weights typically can’t. The fixed stress from bands makes each a part of the motion work, which implies extra features for you.
So, stick round in order for you a brand new option to construct your glutes, hamstrings, and quads. We’re diving right into a resistance band decrease physique exercise that can 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? Effectively, 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 house, within the park, and even in a lodge room. They’re excellent for if you’re on the go and don’t have entry to a fitness center. Plus, you need to use them for numerous workouts, hitting all of your main muscle teams.
- Inexpensive: In contrast to a pricey fitness center membership or a whole 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 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 anyplace and anytime.
- Fixed Rigidity: In contrast to free weights, which solely present resistance throughout sure elements of a motion, bands present steady stress. This implies your muscle groups are working more durable all through the whole 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 won’t change lifting heavy.
- Sturdiness: In contrast to dumbbells, resistance bands can put on out and require frequent substitute. It’s important to verify them frequently for cracks and change them as wanted.
- Vary of Movement: Bands may restrict the vary of movement in comparison with free weights. Some workouts may really feel completely different because of the 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 possibly can slack on kind. Keep good kind and management in every train to forestall damage and maximize efficiency. Simply because it doesn’t really feel like a heavyweight doesn’t imply you must 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 change them in the event that they present indicators of harm. In case you have ever felt a damaged band in opposition to your pores and skin, you recognize what I’m speaking about.
- Development: Following the primary level, keep away from leaping into excessive resistance too shortly. Begin with lighter bands and regularly improve the resistance to keep away from poor kind and threat of damage.
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 helpful reps beside it.
In case you want completely 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 facet
Relaxation a bit 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 facet
2C. Susceptible or Supine Hamstring Curls: 12-15 reps
Maintain relaxation comparatively fast between workouts, then one to 2 minutes after every triset.
