I often get asked if resistance bands work or not. From personal experience, I can say they are an excellent tool to help you achieve your fitness goals. But…
To carry out training methods and work with resistance bands, it is important to consider certain recommendations. In this way, you can gradually learn more and get the most out of them. Here are some of the most important ones:
First of all, to use resistance bands, it is necessary to know their characteristics, main benefits, and contraindications.
This happens with any element that you will use for the first time or with those you don’t know how to use to take advantage of them.
Resistance bands can offer great advantages in developing physical capacities such as strength, endurance, or flexibility. However, if you use them in the wrong way, you will only cause yourself an injury.
Tips for using resistance bands
There are several alternatives or methods to stimulate the body; using resistance bands is one of them.
This is so not only because of the additional resistance they offer when performing an exercise but also because of the ease with which they can be transported and used.
This doesn’t mean they are better than the traditional “tools,” but they are easier to apply. In addition, to use resistance bands, you only need a small space and your own motivation.
However, you should not be fooled by their ease and comfort. If you use them in the wrong way, you could pay the consequences.
These are some of the benefits when you work with resistance bands
It is important to mention that resistance bands have become a highly demanded product due to the current situation in the Covid-19 and the need to keep fit from home.
However, they are also perfect for taking them to the gym and include them in your routines with other weight training.
Resistance bands can usually be found in sets of 3 pieces, and each one indicates a different level of resistance: Light, Medium, and Intense and are usually distinguished by color.
Resistance bands benefits:
- Resistance bands allow you to tone and strengthen the different muscles you want to work by creating a force against them, which allows the muscles to contract and stimulate bone and muscle growth
- Resistance bands also help to make muscles more flexible
- They allow you to deliver resistance to virtually any exercise you perform
- Resistance bands are an excellent option to be used as a transition, especially in cases where you don’t feel ready for more weight
- They are perfect for many exercises: glutes, legs, shoulders, biceps, triceps, triceps, etc.
- Resistance bands allow you to put together fun workouts to break up the monotony
- You can take them anywhere! It’s no longer an excuse not to exercise if you’re not at home or don’t have a gym nearby. You can carry resistance bands anywhere
Choosing the right band
For beginners, this point can take its toll on you if the choice of the band ends up being the least appropriate. In case it doesn’t offer enough resistance, you can bend it to make it stiffer.
Nevertheless, you should keep in mind that using very rigid resistance bands can strain the muscles and cause harmful postures for the body.
On the contrary, using very soft bands will not stimulate the muscle sufficiently, and there will be no development at all.
Based on the above, you must take into account a middle point of resistance. Knowing how to choose the band is the first step to what will be a well-elaborated routine.
For peace of mind, it is advised that you seek professional advice before getting your own band.
Do not neglect your body posture
Before, during, and after performing any exercise, body posture should be considered and should not go unnoticed.
Combining the additional resistance of the band with poor body posture increases the likelihood of injury to the area.
This advice applies to all areas of the body, especially the back region, which should remain upright at all times. The position of the back directly affects the position of the spine.
If the spine remains well-positioned, the probability of injury decreases and the development of the exercises will be more adequate.
Emphasis on technique
The technique is closely linked to posture since performing an exercise well is necessary to achieve a proper body position. We advise you to emphasize this point extensively.
Don’t make the mistake of doing many sets and repetitions if your technique is not the most appropriate. Remember that to make progress, you must be patient, constant, and disciplined.
Among the tips for using resistance bands, some stand out as more important than others. Exercise supervision is one of the most relevant because, in this way, you can detect flaws in technique or posture, as mentioned before.
The first option should be the supervision of a third party, in this case, a professional in charge of advising your physical development and the way you perform the exercise.
If you don’t have a trainer nearby, you can also use a mirror. This should be located in front of you, and you will have to observe how you are using the bands to correct errors promptly.
Work with resistance bands: A useful complement
As we have discussed, the implementation of elastic or resistance bands stands out as a training method. However, it is recommended to complement it with other types of exercises.
You may want to read: 10 Benefits of Cardio Exercises and Why It’s Important
In this way, the stimulation of the different muscle groups will be more complete and effective. In addition, you cannot ignore the fact that varying the training increases the motivation to exercise.
4 exercises with resistance bands
To stimulate the different muscle groups to a greater extent, we advise you to include some exercises with resistance bands in your workout routine. You won’t regret it!
Doing exercises with resistance bands can be beneficial for the body, besides being an interesting alternative to include in your workout routine.
Resistance bands are recommended for resistance and strength work, physiotherapy sessions, rehabilitation, and other types of therapeutic movements.
Therefore, we advise you to include it as equipment in your routine. To make this task easier, we will show you some exercises that may be useful for you.
In addition to stimulating different physical capacities, elastic or resistance bands serve to emulate different body movements.
1. Pull-up rowing
The traction rowing exercise is usually performed with a special machine. However, with the help of resistance bands, it is possible to emulate it in a good way.
For this, all you need is a band with a grip at both ends and a place where it can be secured. Once you have this, stand with your legs hip-width apart and grab each end of the band with each hand.
Before you start the exercise, extend the band with both arms and ensure each end reaches your rib cage.
Bring your arms forward and up to your abdomen – between your ribs and under your pecs – and make sure your arms are extended in relation to the bands, and begin to emulate the rowing exercise.
Now, bend your arms and bring the band just below your pecs. Perform the movement harmoniously and, to finish, return to the previous position.
2. Triceps with resistance band
Many people often forget the anterior portion of the arm, but this should not be a problem for you. Resistance band exercises also encompass triceps stimulation and can be executed in a simple manner.
To perform them, you must stand with one leg forward of the other – at the distance of a common walking step. Your torso should be slightly bent forward and your head forward.
Once in this position, place the resistance band under the heel of the rear-most foot, bring each end of the band up behind your back and grasp each end with your hands.
From that position, extend both arms upward and flex them. Repeat this movement as many times as planned in your routine.
3. Banded Leg Abductions
The legs can also be stimulated with resistance band exercises. These may even be more recommended than conventional exercises, thanks to the additional resistance offered by these objects.
First, stand with your legs shoulder-width apart, step on the elastic band right in the middle and grasp each end crosswise with both hands, i.e., the right hand holds the left end and the left the right.
Once the band forms an X, start performing abductions with the right leg. This movement consists of the lateral displacement of the limb. After performing it with the right leg, switch to the left.
4. Banded squats
One of the most commonly used conventional exercises for the muscular development of the legs and the core area is squats.
These can also be performed with the help of the elastic band, thanks to the additional resistance it offers.
To do this, you must stand with your legs shoulder-width apart, step on the band with both heels, hold the ends with both hands and place them at shoulder height.
When you are in the starting position, begin to perform the squat movement while keeping your arms bent and without releasing your grip on the band.
Resistance band exercises, sets, and repetitions
All the exercises implemented within the routine must have an indicated number of sets and repetitions.
However, these should be established based on the physical capabilities of each person and the objectives set.
We advise you to seek the advice of a professional in the area who will make a diagnosis and help you design a routine that includes these exercises.