The most complete resistance band tutorial
The advantages of resistance band training
1. It is easy to wear and can be used for training at any time. Lightweight and foldable, it can be used as a strength training or warm-up tool on the go.
2. It has nothing to do with gravity and can rotate freely. The resistance comes from the stretching of the resistance band rather than the gravity of the earth, and the training is more free and varied.
3. There is no inertia, no power, and no leverage. Since the resistance provided is unconnected with gravity, the training cannot use force, and the training effect is better.
4. Can imitate daily training movements and improve functionality.
Pectoral muscles:
The above can be regarded as a different form of dumbbell bench press, and the action mode is also similar. But pay attention to the action must be slow, not fast, so as to avoid the sudden increase of resistance band resistance and damage the muscle.
Back muscles:
Both of these movements can stimulate our latissimus dorsi, trapezius, rear deltoid and other muscles. But pay attention to the action must be slow, not fast, so as not to suddenly increase the resistance of the resistance band and damage the muscles.
This movement mainly trains our gluteal muscles and erector spinae.
Abdominal muscles:
The first action mainly trains our rectus abdominis. Note that the arm is locked after grasping the rope handle, and it can only be pulled down by the strength of our abdomen. The second action trains our mermaid line, imitating the action of the oblique downward split. The arms also need to be even, and the strength of the abdominal muscles on both sides is used to pull the oblique downward. But pay attention to the action must be slow, not fast, so as not to suddenly increase the resistance of the resistance band and damage the muscles.
Leg muscles:
The first action can exercise our legs in all directions, and the last two actions mainly target our thighs and buttocks. But pay attention to the action must be slow, not fast, so as not to suddenly increase the resistance of the resistance band and damage the muscles.
This action can exercise our thigh adductor muscles.
Shoulder and arm muscle groups:
Above are the resistance band exercises for the shoulders, biceps, and triceps. But pay attention to the action must be slow, not fast, so as not to suddenly increase the resistance of the resistance band and damage the muscles.
How to arrange resistance band training?
It is recommended to arrange 2 parts, pick 2 movements on a training day, and then perform 3-4 sets of each movement, each set of 8-12 exercises. For the detailed course arrangement, please pay attention to the WeChat public account of the leading show to lose weight.
1. As you may have noticed, I indicate behind each action that you need to do it slowly. This is a disadvantage of resistance bands. The resistance of the resistance band becomes larger and larger as the resistance band is stretched, but our muscles are not like this. The strength of our muscle fibers will weaken after they contract or stretch to a certain extent, and sometimes the action is fast. Increased acceleration can easily cause muscle or joint damage.
2. Although the resistance of the resistance band will increase with the increase of length, it has its own upper limit. For friends who have gained muscle to a certain level, the training effect will be relatively poor. It is only used as a training method for family bare-hand training. To build muscle, traditional weight-bearing strength training is recommended.
As a simple home fitness equipment recommended by rehabilitators and physical fitness coaches, resistance bands have a good effect on injury recovery and daily home training. If you don't have time to go to the gym, you might as well try an resistance band as a form of daily training, so that you can balance your life with fitness.
