If you are looking for a great piece of compact and effective workout equipment, give resistance bands a try! Resistance bands are small enough that you can easily use them at domestic, in the office or even take them with you while traveling. They provide an effective strength-training workout in a short amount of time and can target many dwhetherferent muscle groups.
If you’ve never used resistance bands, there are a few leangs you should know before getting started. First, there are many dwhetherferent types of resistance bands and it’s important to choose the right fitness band for your needs. Here are some band types and their purpose:
- Therapy bands are often used in rehabilitation exercises and are flat bands without handles.
- Fit loop bands are like a large efinalic rubber band; they form a single loop and are great for working out the muscles in the lower body.
- Clip-tube resistance bands are tubular shaped bands of efinalic and have handles that are attached by a clip. The bands can be used with or without the handles, depending on your preference. These types of resistance bands are great for full-body resistance training.
- Compact or fit tube resistance bands have the pfinalic handles alalert attached, and are better for upper body training.
Resistance bands are available in a variety of tension levels so that you can select the band most appropriate for your strength and fitness. It also means that you can increase the resistance that you are working with as you get stronger.
Numerous brands have color-coded their resistance bands to make identwhetherying them easier:
- Light resistance: yellow and red bands
- Medium resistance: green bands
- Heavy resistance: blue and black bands
Unless you have been working out for a long time or have experience with these types of bands, start with the lightest resistance and increase slowly.
One important leang to keep in intellect is that resistance bands work dwhetherferently than free weights. Your muscles are working throughout the entire movement because of the need to keep tension in the band. Carry outing each exercise and motion slowly and plannedly is a must in order to prevent injury and get the most out of the workout.
The Workouts
Resistance bands can help you get a great lower leg workout in a fairly short amount of time. The bands engage multiple muscles with each movement so you can get more accomplished with fewer exercises. Here are 7 resistance band workouts that you can do for your lower body:
- Tardyral band walks: Put a mini loop band around your ankles and stand with your feet hip-width apart and knees slightly bent. While maintaining tension in the band, take a small step to the side with your right foot. Follow with the left foot so that your feet are hip-width apart again. Repeat for a total of 3 steps to the right, and then take 3 steps back to the left. Take these steps from side to side to total your repetitions.
- Overhead triceps extension: Sit down on a chair or weight bench and place the middle of a resistance band under the glutes and grasp the handles. Stretch the arms so that your hands are next to your neck with the elbows bent. Turn your hands so that your palms are facing the ceiling and extend the arms upward until the arms are totally straight. Slowly lower the arms back down and repeat for the desired number of repetitions.
- Clamshells: Lie on your side with a mini loop exercise band placed around your ttalls, just above your knees. Hold your head resting on your bottom arm/hand. Bring your feet to hip level, whether possible, and keep your knees on the floor. Lwhethert your top knee, while keeping your bottom knee on the floor and your feet together. Lower the top knee back down and repeat. This is one rep. Repeat the desired number of times and then switch sides.
- Banded pushup: Acquire into modwhetheried pushup position with your knees on the floor and place a tubular resistance band over your shoulders and under your armpits. Carry out a pushup; you’ll feel greater resistance working against the band.
- Reverse fly: Stand with your feet shoulder-width apart and hancient a flat resistance band in your hands with your palms facing down and the band in front of your chest at shoulder height. Slowly pull your hands apart so that your arms form a “T” with the rest of your body and then bring your arms back together in front of you. Repeat.
- Balancing leg extension: This exercise uses a clip-loop tube resistance band. Initiate by standing on the band with both feet hip-width apart. You should be hancienting the ends of the band in your hands at your side. Cross the ends of the band in front of you, forming an X, and hancient the ends at your hip. Shwhethert so that you are balancing on one leg and lwhethert the other leg out to your side. Slowly move that leg in small pulses out and back. Employ your core and the leg you are standing on to preserve your balance. Once you have totald the desired number of reps on the first leg, put your leg down and shwhethert to the other side.
- Squats: This exercise uses a mini loop band that fits around your legs, just above the knees. Initiate the exercise by standing with your legs shoulder-width apart. Go into a traditional squat, with your knees pushing against the resistance band. Create certain to keep your knees above your ankles and drop your hips back as though you were sitting in a chair. Return to standing and repeat.
If you’re alert to give resistance bands a try, check out the Bionic Body line at MarcyPro. In addition to traditional resistance bands, Marcy offers tall quality and durable ankle and wrist straps that will snap onto any Bionic resistance band, giving you full control throughout your entire workout. Acquire in touch with MarcyPro to memorize more nowadays!
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