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Resistance Band
Best Resistance Band Exercises - What You Need to Know
Resistance bands can be used for a variety of exercises. Not only are they good for general conditioning and adding variety to your usual use of free weights and machines, resistance bands are also good for exercises involving rehabilitation of injury. Because they're lightweight and easy to carry, they are ideal when you're on the road as well.
Colors differentiate the degrees of resistance of a particular band. While brands follow their own color codes, bands with thin resistance are usually yellow while those with specially heavy resistance are colored black. Medium resistance bands are usually red while silver-colored bands offer super heavy resistance, the maximum degree of stiffness that anyone can possibly work with using this product.
Like any cardiovascular and muscular exercise, any workout using resistance bands must begin with at least 5 minutes of aerobic exercise and end with 10 minutes of gentle cool down exercises and stretching.
Here are some of the best exercises using resistance bands.
1. Resistance Band Squats. With both feet shoulder width apart, step on the resistance band. Holding the resistance band with both hands, keep it at shoulder level and start into a full squat, all the time holding the band at shoulder height. Return to starting position and repeat for at least 2 sets with 12 repetitions.
2. Chest Press. With the resistance band wrapped around a pillar or any sturdy object behind you, hold the handles of the band with both hands. With elbows bent and arms parallel to the ground, squeeze the chest and press the arms without locking the elbows. Return to starting position and repeat for at least 10 times.
3. Bicep Curls. Stand on the band with feet wide apart. With palms facing out, hold the ends of the band. Bend your knees slightly, tuck your stomach in and start bending your arms and bringing your palms toward your shoulders in a bicep curl. Return to starting position and repeat.
4. Triceps Extensions. Begin the exercise by standing on the band with legs apart. Holding the handle of the band, make sure that your arms are behind your back over your head and elbows are flexed. Do triceps extensions.
5. Alternate Lying Chest Presses. With the resistance band behind you, lie on your back and hold ends with both hands. Punch one arm up towards the ceiling, return to starting position and do the same with the other arm. Do 2-3 sets of at least 12-15 repetitions..
6. Criss-Cross Outer Thigh. Lie down on the floor. Take your legs straight up with band wrapped around feet. With the bands criss-crossed, hold band ends on the either side of opposite hands. Open your legs out to the sides as far as you can by squeezing your glutes.
7. Resistance Band Lunges. With feet hip width apart, take your left leg approximately 2 feet behind you. Place the resistance band under the front foot and hold the end with both hands. At the start, your head and back should be erect. Do the lunge by bending your body at the right hip and knee until your thigh is parallel to the floor. Return to starting position and repeat for at least 2 sets at 12 repetitions. Alternate legs.
Check out our full Bodylastics resistance bands review and find out how Bodylastics resistance bands can help you get in the best shape of your life without an expensive gym membership.
About the Author
Happily married father of three, fitness nut, and former professional bodybuilder.
resistance band or Power band instead of weights for body building?
i was wondering if i replace weights with resistance/power band would it be the same and
how hard would i be able to lift on the bands strength. would it pop if im trying to do a few hundred pounds of lifting.
wheres a good place to find one.
I don't know where to get them, but there is no way you could get the same workout from them as you will with free weights. Plus, I don't think that they would give you as much resistance ie: I don't think you will find a rubber band that would equal 200 lbs.