I get on my feet here and say that if you buy just one exercise machine in your life, it should be a pack Resistance Bands . I'm talking specifically about the loop bands that are known as mini-bands . I wholeheartedly believe in their powers. I have a set at home and keep it at my desk. I take it with me every time I travel, whether by car, plane or train. You are so good.
Yes, dumbbells, kettlebells, and other various dumbbells are excellent exercise equipment, and if you're strategic, you can build a small home gym with them. However, mini resistance bands occupy virtually no space and weigh almost nothing. You can literally sleep with them under your pillow (I do not do that, just say hypothetical) and carry with you wherever you go.
The Best of the Mini Resistance Bands? You can use them to (seriously) train every single part of the body, and a pack contains enough resistance options to tailor your workout to your goals ̵
If you have not sold yet, find out more about how Mini Resistance Bands work, all the things you can do with them, and finally why investing in a system is more than worthwhile. (P.S. They find decent for only $ 10 on Amazon .)
How resistance bands work.
Resistance bands work much like free weights, but there are some important differences. Like dumbbells, dumbbells or other dumbbells, resistance bands provide external resistance that your muscles need to counteract. If you push against a resistance band during an exercise, your muscles need to fight tension.
The biggest difference, however, is that resistance bands do not rely on gravity, as do free weights, Dan Giordano CSCS, DPT, co-founder of Physical Therapy for Individual Treatments in New York City and Seattle says SELF. Instead, you work against the power of the band. This may sound easier, but it means that you will work against resistance throughout the entire practice range, not just during the section where you are moving against gravity.
For example, when you squat with a miniband around the quads, you must press your legs against the tape even when you are in the starting position. You then have to press down when you lower yourself into a squat, and again when you straighten up to keep your knees in line (they do not collapse). Because of this, your muscles are often under tension for a longer period of time, when bands are involved, which means they work pretty much all the time. If you have ever made glow bridges or side gears with a mini-band wrapped around your legs, you know that sets the burning sensation almost immediately – that's because you never really take your muscles for a break until you actually stop doing the exercise.
Mini-bands are incredibly versatile.
There are many ways to use mini-bands.
First, they are great for warming up before training specifically for activating your hips before a run . A variety of mini-band exercises make it easy to aim at your buttock muscle, a small hip abductor on the outside of each buttock. Its main job is to stabilize both the hip and thigh as your leg turns with each forward step. If you are a runner, it is important to keep this muscle strong so that your legs can stabilize well and move efficiently. If you lack strength or stability in the hip area, a number of things can be discarded – you can compensate with other muscles or gain an overuse like a runner's knee
Giordano says he works with his clients for this reason, runners are performing mini-band buttocks exercises. I personally do some mini-band glute exercises before running to cheer on these muscles and prepare them for the harder work. (I also try doing mini-band exercises a couple of times a week, if I'm running just to keep my muscles strong and ready.)
You can also use mini bands to warm up your upper body. This may be particularly beneficial for an area such as the shoulder which is notoriously unstable and may benefit from a targeted warm-up before you nail it to a higher weight. Giordano uses mini bands every day to warm up various muscles in the lower and upper body. "I do a lot of shoulder blades to make sure my muscles are shooting properly and my upper body is ready for my training," he says. "No matter what I do for my workout, I do a dynamic warm-up, and then I go straight with stability bands to cheer up my muscles," he says.
And you can even use mini bands as the main source of resistance for your workout. If you're using mini bands for a workout ( here's a great one you can try !), It's easy to make progress, that is, to increase your resistance over time to your muscles to challenge and strengthen by graduating Stronger bands, as training feels easier. You can also use different bands for different muscle groups if you feel you need a slightly different resistance.
Also, I want to make it clear that mini-bands are not just for runners. "Weightlifters and anyone who trains at all can really benefit from their use," says Giordano. "The stronger you are in your stability muscles in the scapula, glutes and hips, the better you can prevent injury."
To add minibands to your routine:
- Check out these ideas for warming abdomen with minibands before a run .
- Try some of the Exercises of Resistance of the Upper and Lower Body on this list .
- Do Do Body Resistance Band Workout .
- Summarize some of these miniband exercises to create your own workout.
- Try using mini bands in a plank to exercise your workout shoulders.
- Make this five-piece miniband circuit which is aimed at your butt from multiple angles.
If you're doing mini-band exercises to warm up or just to improve stability, Giordano suggests starting with a light resistance band and doing 12-15 repetitions with each exercise. You can then adjust from there if the tape feels too light. It's more important to use a lighter resistance and to move through the entire range of motion, he says, as a heavier resistance that limits your ability to complete the exercise.
If you're a miniband follower like me, you'll start to get a good idea of how easily and hard you can stand the resistance in all your favorite moves.
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