When it comes to fitness, big exercise machines such as treadmills, rowing machines, leg extension machines and not knowing what names come up. However, nowadays people prefer to use resistance bands instead of doing workouts on these heavy exercise machines to keep their bodies perfectly fit. Today we will know how to stay fit with the help of Resistance Band. It is a portable exercise device that can be easily placed anywhere. This band is made up of rubber, with handles placed in both the outer edges which provide a good grip to hold it easily. It comes in various colors, sizes and strengths etc. You can get it according to your muscular strength and the type of workout you are aiming to do.
Benefits of Resistance Band Workout
• The Resistance Band is an affordable workout.
• Different types of exercises can be done easily with the help of resistance band.
• Only one band can effectively exercise the entire body.
• There is no maintenance cost of resistance band and it can be easily placed or carried anywhere.
• There is also no fear of injury due to exercise with the help of band.
• Resistance Band Exercise aids complete gym workout at home.
• Resistance band workout can greatly reduce the risk of getting muscle injury.
• Difficult stretching exercises can also be done easily without using any heavy weights.
• Resistance band workouts can be performed anywhere such as home, office, gym etc.
• Obese people can reduce fat easily by using these bands.
• You can make your traditional exercise interesting and effective by using resistance bands.
• With the help of resistance band, you can get better results only through your old exercise.
Type of Bands Used in Resistance Band Workout
Resistance bands can vary depending on shape, size and color. Apart from this, they can also provide different levels of resistance. Depending on the size and shape, they can be divided into two major categories.
Looped bands - Looped bands are short and thin. They are also called mini bands or thread bands.
Non looped bands - Non looped bands do not have handles to hold.
Resistance Level of Resistance Bands
Resistance bands are available in many different colors. Bands resistance property varies according to the color. The resistance level can be mild to heavy. Short bands usually give resistance between 1 to 10 kg. On the other hand, big bands give resistance from 5 to 90 kg.
Ways to do Resistance Band Workout
1.Full Strength Workout
Three to five exercises are required for full strength workout, full body or any one body part. These are repeated 8- 25 times and repeated in two to five rounds. Also, how often to do it and how many sets to do depends on the fitness level of the performer and the resistance level of the band.
Another way to exercise from resistance band is to warm up a particular muscle. If you feel that your glutes are not working. After this, do side skates for doing another leg workout. Also, do as many raps as possible according to your ability and in such a situation you will be helped to feel glutes.
Different Types of Resistance Band Home Workout
If you don’t want to go to the gym and you are seeking a complete body workout at home, then today I am going to tell you various resistance band exercises that you can easily do in the comfort of your home.
For doing pushups first of all come in push-up position and keep both the ends of the resistance band under the palms of both hands from behind your waist. Now do push-ups in this situation. This exercise helps to strengthen your chest, arms, abs and waist.
2.Front Curl and Press
For this exercise, hold both ends of the resistance band properly with the help of the palms. After this, keep your right foot in the center of the band and the left leg backwards. Then move the biceps curl with your hands. This exercise can help strengthen your biceps, legs, shoulder and chest.
3.Reaching Rear Rows
To do this exercise, put your left leg forward, keep it in the middle of the band and keep your right leg backwards. Now sit down, hold one end of the band with the right hand, and while lifting, bring this end towards your chest. Do the same from the other side. This exercise can help make your legs, waist and biceps stronger.
To do this exercise, sit on the ground and keep your feet straight. Now bend the knees slightly and hold both the ends of the band in such a way that the middle part of the band comes under the feet. Now move your hands from front to back as much as possible. This exercise helps in strengthening the triceps, abs and the upper part of the waist.
5.Seated Concentration Curls
To do this, sit on the stool with your back straight. Now press the resistance band’s one end under the left foot shoe and hold the other end with the right hand. Now do the same thing as exercising from dumbbell for biceps. After the left leg and right hand, do the same procedure with right foot and left hand. This can increase the strength of hands and shoulders.
First of all, hold the handles of resistance band in both the hands and stand on the middle part of the band by pressing it under your foot. Now pull them up and down with strength. This will help you develop your biceps and gives you toned and strong arms.
For doing shoulder exercise stand on the mid part of band and hold both handles firmly in your hands. Then pull your hands from side to side, until it should reach the height of shoulders, then stop there for a while and bring your hands down slowly. This exercise will help you to melt fat from hands and give tight and toned arms
8.Squat or Leg Exercise
Tie the band on both legs above the knees then stand with your feet apart from each other. While doing so keep your chest and head straight. Keep your hands straight in front of you and bring your butt down to make yourself in a sitting posture. Then slowly raise your body back. Keep repeating this procedure several times. Squat is done to make hips and thigh muscles strong and flexible. It will also help you to lose thigh and leg fat.
9.Reaching Rear Row
For this exercise, raise your left leg forward, place it exactly in the middle of the band, and keep your right leg backwards. Now sit down, hold one end of the band with the right hand, and bring this end towards your chest. Do the same from the other side. This exercise makes your legs, waist and biceps strong.
To do this exercise, sit on the ground and straighten your legs. Now bend the knees slightly and hold both the ends of the band in such a way that the middle part of the band comes under our feet. Now move your hands from front to back as much as possible. This exercise affects the triceps, abs and the upper part of the waist.
Standing on the ground, press the band under both of your feet and try to pull it with both hands by holding both the ends of the band. While pulling the band, keep in mind that your hand should be straight while pulling the band. This exercise will strengthen your shoulders.
First of all place the band somewhere from where you can easily move when you pull that band. After this lie down on the ground and try to pull the two ends of the band by holding the edges in your hand. Be careful that both of your hands pull the band together, not your hands back and forth. This will strengthen your abs muscle and help to lose belly fat faster.
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