Photo: Tinpixels / Getty Images
Portable, affordable, and indefinitely in use, resistance bands are among the most overlooked exercise machines. First, because treadmills , Jump ropes and stair climbers are pretty self-explanatory. Training with resistance bands requires some skill.
Resistance Bands are great because they serve to make an exercise harder or easier. for upper body or lower body and for cardio or strength, says physiotherapist and strength coach Lauren Lobert, DPT, CSCS, owner of APEX Physical Therapy, but admittedly there are many different types and colors of bands and crazy exercises that you can do with them: How do you know where to start?
Continue reading to learn how to use resistance bands in your workout to burn off abrasions (winks) and build muscle.
What are resistance bands?
ICYDK (or lived under a dumbbell of dumbbells), resistance bands are essentially thick, colorful rubber bands that are available in different shapes and sizes and sizes. "The different sizes and colors correlate with different levels of resistance, and depending on your abilities, you can choose which resistance you want to use and, depending on the exercise, what type of band you use," explains Greer Rothermel, a certified personal trainer RSP Nutrition.
Things get a bit tricky here: "Resistance bands can provide either help or resistance," says Greg Pignataro, personal trainer at Grindset Fitness in Scottsdale, AZ. For example, "You can use a resistance band to help pull up and make it easier, the stronger the resistance band, the easier the movements will be." Or you can use a band to perform a movement like air squats or glides. The stronger the resistance, the harder the movement becomes.
Different Types of Resistance Bands
Take a look at your gym ̵
Buy Now: 12-Piece Fit Simplify Resistance Band Set ($ 20)
Great Loop Bands: Just as they sound, these bands form a large, closed loop like a rubber band, usually about 40 inches long. Usually they are flat and thin, which is why they are sometimes referred to as "flat and thin ribbons" or sometimes as "superbands". These bands are best known for being supported with pull-ups (here you will learn how to use a banded pull-up), but they can be used for a variety of training movements.
"This is my favorite because you can put them around a pole, a doorknob, a couch foot, a towel hook, etc., to make rows, chest press, upright rows, chest flies, lunges or triceps kickbacks." says Kyra Williams, Certified Trainer and CrossFit Level 1 Instructor. "You can also step on them to resist good morning, sideways walks, squats, overhead presses, biceps curls or side elevations."
Buy: Set of 6 Resistive Steel Resistance and Stretch Bands ($ 109)
Mini Bands: Think big loop ribbons, but let them bite you. Just like giant loops, these come in a variety of strengths and can be used seriously for crazy training. And you've probably seen it on your Instagram feed as a glute workout tool because you get a serious peach pump when you put it around your ankles, says Yusuf Jeffers, CSCS, certified trainer and head coach of Mile High Run Club NYC. (Check out this mini-band butt workout on the LIT method to learn why.)
But they * are * not just about your ankles. Mini straps can also go around your knees, thighs, wrists, and upper arms. (For a quick tee try these three moves using a miniband, or try these mini resistance band exercises to build the hip strength). Figure Eight Bands: Figure Eight bands typically consist of the same cylindrical rubber as tube bands, but form (surprise!) An 8 shape. Usually, these straps have an integrated handle in each loop, making them ideal for upper body workouts.
Buy: Figure 8 Toner Resistance Exercise Hose Set Set of 3 ($ 15)
Therapy Straps: Therapy straps are the same material as large straps, but are usually thinner and do not form a loop. "I like using these resistance bands for shoulder pre-shoulder rehabilitation and shoulder rehabilitation to help stabilize the rotator cuff – these muscles that are so often torn in humans," says Lisa Nichole Folden, owner of DPT Healthy Phit Physical Therapy & Wellness Consultants in Charlotte , North Carolina.
They are usually used in physiotherapy for mobility, but they can also be used during training. (See this barre exercise that uses a therapy band.)
Buy: TheraBands Resistance Band Set of 3 ($ 13)
Use Resistance Bands in Training
Good News: "They are seriously useful to everyone Humans and fitness levels, "confirms Omari Bernard, CSCS, certified trainer, strength coach and specialist in corrective exercises. They scale just like you do with free weights: they do the same exercises but increase the resistance you use, he explains.
"The colors, thickness, and strength of the resistance / support depend on the brand and the company," says Pignataro, but in general, a thicker band means more resistance (or support). The color of the tape can help to indicate how much support or resistance the tape will give: "The darker the color, the stronger the resistance: yellow and orange are the brightest, red and blue in the middle, and green, purple and black are the most resilient, "says Brian Ferrari, MS, CSCS, a fitness expert from Gold's Gym.
How do you choose the resistance band to use? Rothermel says that you should always choose a band that feels challenging due to the number of reps and sets in your circuit. And when it comes to the band's type, you'll wonder how and why you're using one. Look at some of the exercises, workouts, and movement patterns you can use for the different types of resistance bands.
If you're just starting, Folden recommends testing the bands with the lowest available resistance. "If you can perform 12 to 15 repetitions of the exercise with a particular band in your routine, without feeling tired, switch to a band with a little more resistance." In general, she says, you really want to feel tired and work on it. (See also: How to Choose the Right Dumbbells for Your Workouts)
There is, however, a thin line between #workingit and compromising form. "The goal is always to be challenged by the exercise, but to control the resistance band throughout the turn," says Rothermel. If you can not control the resistance at any point in the repetition (for example, if you feel your legs or arms are pulled back to the starting position), this is a sign that the resistance is too high for you. There is a risk that you will execute the train with a bad shape – which does not initiate the increase in power that you could achieve by using a harder resistance band, she says. Good enough.
The Benefits of Using Resistance Bands
Unlike the free weights, resistance bands force you to work hard during the eccentric part of the movement (when the muscle lengthens), and not just concentrically (when the muscle shortens) , says Jeffers. Think of a biceps curl with a dumbbell: First, pull the biceps muscle together to lift the dumbbell (the concentric motion). If you then release the dumbbell (eccentric motion), there are not a ton of burns, says Folden. When you perform the movement with a resistance band, the following changes: "Add a resistance band and your muscle will be trained in both directions," she says.
This means your muscles will stay energized and moving for extended periods of time Through their full range of motion, Rita Matraia, a certified restorative specialist and owner of The Core Connection, a Massachusetts gym. The result: "It improves the overall function and strength of the muscle, which ultimately leads to increased metabolism and calorie burning," says Folden. (See also: A Resistance Band Interval Workout to Accelerate Metabolism)
Another difference between using resistance bands and dumbbells or kettlebells is that they can be used to facilitate an exercise – not only harder. Crosshooks and pull-ups are a perfect example, says Pignataro. "Elasticity makes deadlifting easier, which helps people who are new to the barbell deadlift to learn the right hip joint mechanic." (Learn how to perform a resistance band against deadlifts and six more exercises for the legs and glutes.)
Similarly, brushed chin-ups and pull-ups can help residents learn the movement pattern and technique while still the right one Develop power. "They become stronger and can work their way through the entire range of motion to ensure proper sequencing and muscle recruitment during reality," said PJ Stahl, C.S.C.S., a strength and conditioning specialist previously Shape . As the exercise gets easier, you can switch to a thinner band with less support until you can pull up a body weight without support. NBD.
Need more resistance bands? Kourtney Kardashian is all about her. Try one of these resistance band workouts to get started.