Use resistance bands during intense workouts

YYou don’t have to pick up something heavy to get a great strength workout. Yes, there are always bodyweight exercises, such as push-ups or sit-ups, that will challenge your muscles. But one way to improve it, protect your joints, and have a workout tool you can throw in your suitcase is to use resistance bands.

Alissa Tucker, CPT, CES, AKT Lead Trainer, a dance/cardio workout that uses resistance bands suspended from the ceiling to work your back and body: “Resistance bands work: by providing external force to the muscle without having to lift weights. core muscle. “Like lifting weights, resistance bands can help improve muscle endurance and strength, while strengthening connective tissue in joints.”

Tucker explains that the strength of the bands lies in their ability to increase “tension time,” i.e. the length of time the muscle is active, during contraction (concentric) or lengthening (eccentric). When you stretch a band in a clamshell-like movement, the resistance of that band motivates you to work your muscles throughout the move, and especially at the end of the range of motion when has the most resistance. Hence, greater stress time!

There are several types of resistance bands, including short, long, single with handles, and others. But the concept provides a stress-free way for your joints to move your muscles from one type to another.

But related story

How to get the most out of resistance training exercises

To get everything you can out of a resistance band, there are a few tips to keep in mind. The first is to move through that full range of motion—even at the most challenging point.

“Because the intensity increases once you reach your full range of movement, the trend is likely to be limited and not move the full range,” says Tucker. However, going all the way to the end will help you maintain balance in your body and get the most out of your workout.

It is also important to choose the right resistance band. To figure this out, pay attention to your form: “Pick a hard band level, but you can move your full range of motion,” says Tucker. “If you are not sure which level band to choose, we always recommend getting two. You can start with the heavier band and if/when you feel your form starting to slip or you are cutting your range of motion short, switch to the lighter band.

5 resistance band movements for a pain-free ‘stress time’ workout

Ready to get started? Tucker demonstrates some of her favorite resistance band moves that will work both your upper and lower body. You’ll need a strap with handles for these exercises and some place in your home or at the gym so you can secure the straps. Tucker suggests doing 16 repetitions of each exercise, making sure to do both sides in single limb exercises, and do each side two to four times for an effective workout.

quadruple kick

This is a great way to add resistance to exhausted glutes. This move will work the glutes and hamstrings.

1. Start on your hands and knees in tabletop position, hands under shoulders, knees under hips.
2. Loop the rope around one leg and hold the handles in each hand.
3. Keeping your feet flexed and legs turned outward and kicking straight back, fully extend knees, feeling the tension of the straps increase.

on lower

1. Secure the band by looping it around a sturdy object at shoulder height.
2. Face away from the anchor and hold a handle in each hand with both hands at hip level. There shouldn’t be significant tension in the band (yet!)
3. Extend arms forward at chest level with palms facing up biceps, then bend elbows, bringing hands toward shoulders.
4. With arms still bent, flip palms down and then straighten arms forward at shoulder height to engage chest.
5. As you bend your elbows, feel your back muscles work.

Drag and press lat

This move works the large back muscles in the back.

1. Secure the rope over your head by looping it around a sturdy object.
2. Hold a handle in each hand and pull elbows down with arms bent and palms facing out.
3. Extend arms overhead, then press forward and down with straight arms.
4. Slowly and with control, extend your arms overhead.

Row

1. Secure the band by looping it around a sturdy object at shoulder height.
2. Face the anchor and hold a handle in each hand, standing far enough away from your anchor that the leash doesn’t sag.
3. Pull your elbows back with your palms facing each other, bringing the handles toward your hips as you squeeze your back muscles, activating the rhomboids.

triceps pulse

1. While standing in a split position, place the middle of the band under your front foot and hold a handle in each hand.
2. Extend your arms to your sides (hip level) and rotate your body forward at a 45-degree angle. Mild to moderate tension in the band is required.
3. Push your arms straight up with your palms facing up (resistance will increase!), trying to keep the straps from dropping below your hips.

Or follow along with this exercise to get a great resistance band session: