If you can't go to gym room, you can also do muscle training at home. In addition to the unarmed fitness and dumbbell training already introduced, you can also use the resistance band. Even if you can't go out, you can do a variety of muscle training at home. You can exercise your chest muscles, triceps muscles, back muscles and even core muscles.
Benefits of using resistance bands to train muscles
Personally, I prefer resistance band to training than dumbbell. First of all, it is obvious that there is a land problem. In Hong Kong, when you are worried about how to collect a pair of 5 or 60 pound dumbbells, an resistance band is probably the size of a book for easy storage. And you can take it with you. It's convenient to travel or do business in other places. You can exercise and keep fit. There's no reason to be lazy! Finally, in order to keep the posture stable during training, the resistance band is easier to stimulate deep muscles and improve the training effect.
Can resistance bands completely replace dumbbells?
However, we does not completely deny the existence of dumbbells. Because the position of holding the resistance band will affect the resistance, the resistance of each training will be different if the position of each holding is different. In addition, resistance bands rely on elasticity to provide resistance, but the resistance is very small at the beginning of stretching. When the resistance band is relaxed, there is no force at all. Therefore, the resistance band needs to be stretched to a certain length. After pulling, other muscle groups need to work together, but the target muscle group has not yet worked, and the coordinated muscle group will work harder.
resistance band and dumb fishing are not complementary
Moreover, in the whole movement, due to different resistance, after the peak contraction, the feeling of centrifugal contraction will become weaker and weaker. Even if the "essence, Qi and spirit" have been collected, the distance of "struggle" can be shortened. Dumbbell effect may be better in this regard. So to sum up, we should decide which tool to use depending on the requirements of training effect. The two tools cannot replace each other, but can only complement each other.
In fact, an resistance band can already train the muscles of the whole body. Here are a few actions to help you.
Sitting rowing - back muscle training
The action of rowing in sitting position can be basically done as long as sitting on the ground. It can effectively train the important muscles of the back muscle!
Sit on the ground, fix the resistance band on the soles of your feet, bend your knees slightly, straighten your back, relax your shoulders and sink to keep your body stable.
Pull both sides of the resistance band with both hands, use the back muscle, pull the elbow and shoulder back, push the elbow beyond the back as far as possible, keep it at the peak contraction for one to two seconds, and then slowly return to the original position.
Standing rowing - back muscle training
Even if your home environment is very fine, or it is inconvenient to sit on the ground, you can change your movements and turn into standing rowing. You can also train your back muscles!
Lean forward, keep your chest and lower back straight, and push your hips back. Adjust the resistance band to an appropriate length, step under your feet, hold both ends of the resistance band with both hands, and pay attention to the length of both sides to avoid different resistance.
Pull both sides of the resistance band with both hands, and use the back muscle to pull the elbow and shoulder back. The elbow should exceed the back as far as possible, and the abdomen should be tightened hard. Also pay attention not to hunch and shrug to avoid injury. Hold at the peak contraction for one to two seconds, feel the tightening of trapezius and latissimus dorsi, and then slowly return to the original position.
Anterior cervical pull-down - dorsal muscle training
Back muscle is a muscle that many people will ignore, but resistance band is a very simple and easy-to-use tool. It uses a variety of methods to train different muscle groups of back muscle!
Hold the resistance band high and hold the palm forward, about the distance wider than the shoulder. Keep your back straight and your abdomen tight. Stand shoulder to foot.
Pull your hands out and pull them slightly higher than your shoulders. Feel the tightness of latissimus dorsi, rhomboid and trapezius. Hold for one to two seconds and slowly return to the starting position.
If you want to have better arm lines, you must practice triceps, and an resistance band and a fixed point can help you train difficult triceps!
Find a position similar to the height of the shoulder, fix the resistance band, bend your right hand, hold the resistance band and palm inward. Lean forward slightly, push your hips back, and bend your knees slightly,
Keep your arms close to your body, straighten your elbows, feel the triceps tighten, and slowly return to the original position after the peak contraction for one to two seconds.
Do the same with your left hand.
Shoulder side lift shoulder training
If you want to be more beautiful and look better in a suit, shoulder training is indispensable!
Step on the resistance band with your feet, keep your chest straight and your abdomen closed. Hold both ends of the resistance band with both hands, and put your arms naturally on both sides of your legs.
Use shoulder strength to lift your arms to the side to about shoulder height for one to two seconds, and then slowly put them down. In the process, the arms are slightly bent and slightly tilted, so that the hands are at an angle of pouring water.
Wood Chopper - core muscle training
If you want to practice the core muscle group well, you can also do it by using the tension of the resistance band in addition to plank and other exercises!
Fix the resistance band well (if it is higher than the head, pull it down and horizontally). Hold the resistance band with both hands, straighten your hands or place it in front of your chest, and your feet are slightly lower than your shoulders.
Keep your body steady and straight and lock your abdomen. When pulling the resistance band, drive the body with the abdomen and rotate in the opposite direction of the resistance band. After reaching the peak, shrink for one to two seconds, return to the original position, change the other side and repeat the action.
Squatting with resistance band can help train the range of motion of hip joint and improve the strength of hip. Especially for friends who don't know how to use hip force, because the knee continues to suffer inward resistance, the hip will naturally exert force to maintain the stability of the body and improve the accuracy of squatting.
The legs are as wide as the shoulders, and the resistance band is sleeved on the thighs
Clamp your hips and put your hands in front of your chest to balance. Lift your chest and abdomen, push your hips back, lean forward and bend your knees slightly.
Keep the hips backward, and extend the back backward to drive the knees to bend, so that the thighs are 90 degrees from the ground.
Put your weight on your hips and keep your knees out of your toes.
Stand up with your feet.
Bird chest training
Perfect chest muscle is the wish of many men. Do you want to show your chest muscle in summer? Now we have to practice every day!
Hold the resistance band with both hands on both sides of the body, slightly bend the arms and face the palms inward, wrap the resistance band around the back and fix it on the shoulder blades, stand with both feet in parallel, the standing distance is the same width as the shoulder, keep the chest straight, close the abdomen and sink the shoulder, and the elbow joint is the same height as the shoulder or slightly lower than the shoulder.
Draw your hands in an arc towards your chest until they touch. The peak shrinks for one to two seconds and then slowly returns to its original position.