How to use resistance bands

How to use resistance bands

One of the most discreet workout supports you’ll find among fitness devotees, resistance bands pack a surprising punch.

As highly portable space savers, resistance bands can be very easy to store in your gym bag and a beast to use while training. Whether you want to build full-body strength or take it easy while recovering from an injury, its magic equally lies in its convenience and versatility.

If you’re curious about resistance bands, it’s helpful to have an idea of ​​which type is right for your routine. Plus, with a few resistance band workouts to add to your repertoire, you can start experimenting with this flexible training tool the next time you hit the gym.

What are resistance bands used for?

Compared to other fitness equipment, resistance bands are surprisingly affordable. A set on Amazon shouldn’t cost you much more than $25, although you can often get them for less.

However, the true impact of resistance bands’ usefulness comes down to their versatility. These accessories can be used to level up any of the following types of routines.

strength training

The most common use for resistance bands is simple: build more strength. Resistance bands can be used to target various muscle groups, including those of:

• lower body
• Center
• upper body

Despite their innocent appearance, sports science suggests that these training accessories can be just as effective as dumbbells and other heavy gym equipment.

Another advantage of using resistance bands for strength training is how gentle they are on the joints. If you’re working through an injury, are new to exercise, or have a chronic joint disease like arthritis, they give you a gentler way to get the most out of your workout without overloading your body.

Building Flexibility

Many fitness enthusiasts tend to focus on building strength or muscle. But flexibility is also an important component of overall fitness, as it can reduce your risk of injury and improve your ability to move fluidly and functionally in daily life (not just in the gym).

Resistance bands can be used to expand your range of motion in:

• Yoga or pilates – Many Pilates and yoga teachers incorporate resistance bands to increase the efficiency and results of these workouts. You may see resistance bands used during classic Pilates squats or as support in yoga to encourage better alignment.
• Assisted stretching – By wrapping a resistance band around an object, whether it’s a body part or furniture, you can deepen an existing stretch. For example, you can intensify a hamstring stretch by lying on your back, placing a resistance band around the arch of your foot, and pulling it toward you.

Recover from an injury

Physiotherapists often use resistance bands in physical therapy exercises to help promote muscle rehabilitation. Because of their adaptability, they can be an excellent tool for anyone, whether you’re a fitness newbie or an athlete recovering from a nagging injury.

You may see them used to improve:

• Range of motion exercises.
• Low impact strengthening
• Muscle activations (this helps keep inert muscles active and prevent atrophy during recovery periods)

What types of resistance bands exist?

There are three main types of resistance bands:

• Mini bands or loop bands – They are thin, flat loops, usually made of latex. They tend to have low resistance, so they are a great option if you are just starting your fitness journey or are new to this equipment.

Some loop bands are made with fabric, which gives them a little more grip to help reduce slipping. Cloth bands also tend to have a little more resistance, making them a great option if you’ve been building strength for a while.

• Tube bands with handles – Tube bands look a bit like jump ropes, but are attached with a grippable handle. They are most commonly used to develop arm strength, often by standing on the pole and doing bicep curls or other arm exercises.
• therapy bands – Therapy bands look like a mix between mini bands and tube bands. They look like a band without loops or handles, something like a latex tape. You’ll hold each end of the band in your hand and use them for range of motion exercises, gentle strength development, or muscle activation.

How to use resistance bands and 5 exercises to try them

Before separating the bands, the first step is to choose the right one for you. In addition to the style of the band, you’ll notice that many multipacks include a light, medium, and heavy option. These refer to the tension of each band. Generally, lighter bands are used to perform more repetitions; For fewer repetitions, choose a heavier band.

Once you’ve chosen your preferred type of resistance band, you can get familiar with this tool with some of the following exercises.

#1 Mini squats with band

Adding a mini band to your squats will activate your glutes, quads, and hamstring muscles in one go.

Try 3 sets with 10 to 15 repetitions of the following:

1. Place your mini band above your knees.
2. Place your feet shoulder-width apart, with your toes slightly outward.
3. Squat down, focusing on keeping your back and knees over your toes as you lower down.
4. Try to maintain tension in your band as you squat, pressing your knees outward.
5. To burn more, squeeze your butt when you stand up.

#2 Side walks with mini bands

With an elastic band in tow, even walking becomes an exercise. These band walks exercise the outer glutes and hip abductors.

Try 3 sets of 15 steps of the following:

1. Place the mini band above your ankles or above your knees (like those squats).
2. Keep your feet hip-width apart with a gentle bend in your knees, leaning them slightly forward.
3. Step sideways with your lead foot, increasing the tension of the band, then follow with the other foot, returning the band to its original tension.
4. Continue until you have reached the desired number of steps. Then, take a side step in the other direction with the other foot.

#3 Tubular Band Biceps Curl

The specialty of tubular bands is arm training exercises, and these curls target your biceps wonderfully.

Here’s how to do it:

1. Stand with your feet shoulder-width apart and stand on the tube band, holding onto the handles with your palms facing out.
2. With your elbows close to your torso, bring the handles toward your chest, bending your elbows.
3. Gradually lower the handles to the sides. You can try 10 repetitions, with up to three sets.

#4 Tubular band chest press

When the chest press has a tail, you can use its handy band instead of the equipment.

Here’s how to work the chest, shoulder and triceps press with a tubular band:

1. Find a stable structure, such as a pole or column, and wrap the tube band around it.
2. Take a handle in each hand and step away from the structure until you feel tension in the band.
3. Keep your hands at chest level and keep your elbows bent. Keeping your palms facing down, bring the handles forward until they are fully extended.
4. Little by little, return your hands to your chest. Repeat.

You can try 3 sets of 10 to 15 repetitions each.

#5 Seated row with therapeutic band

When you want to strengthen your back without a mechanical rower, take out the therapy band and follow these steps:

1. While sitting on the floor, place the therapy band around the soles of your feet. Stretch your legs in front of you.
2. Sit upright and hold each end of the band with your palms facing inward. Bend your elbows and bring your shoulder blades toward the midline, pulling the band toward you.
3. Gradually return your arms to their starting position.

During all of these exercises, you will get the most out of your routine by constantly releasing tension from the band.

Bonus: Shoulder Flossing

Don’t forget: resistance bands can be an equally solid accessory for warm-ups and cool-downs. To lubricate your shoulder joints before or after training, try this therapeutic band flossing exercise:

• Hold your resistance band, whether it’s a mini band, tube band, or therapy band, in front of you, palms facing down.

Advice: The more tense your shoulders are, the wider your grip should be. If your shoulders have a lot of mobility, be sure to grip the band no more than a few inches from your shoulders.

• Slowly, in an arc-shaped motion, bring your arms toward your ears. You should rotate your shoulder so that the creases of your elbow are facing the ceiling.
• Steadily lower your arms past your hips and toward the floor. The creases of your elbows should now be facing outwards.
• After a pause, slowly move your arms along that arc and return to your original position.

If you are flossing your shoulders as a relaxation routine, try synchronizing your breathing with your movements (inhale by raising your arms up, exhale by lowering your arms) for greater relaxation.

Find irresistible workout support at Chuze Fitness

There’s no shortage of equipment and amenities to try out with a Chuze Fitness membership. From top-of-the-line machines to experienced staff members who will show you how to use them, Chuze gives you all the tools you need to make your fitness dreams come true.

Additionally, there is minimal resistance when it comes to taking the first step toward your health goals: try a free 7 day pass to get a glimpse of what a better future will look like.

Sources:

Prevention. How to Properly Use Resistance Bands: A Beginner’s Guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/

Very good fit. How to use resistance band workouts for muscle strength and endurance.

https://www.verywellfit.com/how-to-use-resistance-bands-8426367

Good + Good. Neck in knots? “Flossing your shoulders” is the sure way to relax. https://www.wellandgood.com/shoulder-flossing/

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.