Can resistance bands build muscle

For many people who exercise regularly, resistance band (also known as stretch bands) may be the least obvious of the common exercise equipment.

Compared with the traditional dumbbell or barbell, the resistance band is very small, but it is a powerful strength training tool.

Resistance bands may not offer the same intuitive workout and feel as dumbbells and barbells, but this”Unobtrusive” strap can strengthen all major muscle groups in the body, to achieve the effect of muscle reduction.

Many women don’t like bulky workouts, and resistance bands can mimic daily movements, can be in any posture, any plane under the training, are easy to carry, easy to learn, exercise load can be personalized, and so on, and is very suitable for daily practice. The purpose of today’s article is to take you to learn 9 exercises of a resistance band, and to recommend a set of resistance training exercises for a resistance band.

1. Shoulder training

Bend your upper body forward, holding both ends of the resistance band with both hands, placing both feet in the middle of the resistance band, and lean forward about 45 degrees with your arms down, hands to the middle and lower third of your calves, palms facing you, and then pull your elbows back, squeeze the shoulder blades toward the midline of the back as much as possible and repeat 10-15 times

2. Raise/lower your shoulders

Hold both ends of the resistance band with both hands, take a step forward with one foot, and step on the middle of the resistance band. Keep your legs as straight as possible, keep your upper body upright, and your arms naturally drop. Then Lift Your Arms, raise your hands to your chin, bring your palms down, keep your hands, elbows, and shoulders level and repeat 10-15 times

3. Biceps exercises

With both hands on both ends of the resistance band, take a step forward with one foot, step in the middle of the resistance band, keep your legs as straight as possible, keep your upper body upright, keep your arms down naturally, then bend your elbows, move your hands up, palms toward yourself, repeat 10-15 times;

4. Triceps exercises

Hold both ends of the resistance band with both hands, step back with one foot, step on the middle of the resistance band, Lunge with your front legs, straighten your back legs as much as possible, keep your upper body upright, raise your arms, bend your elbows, put your hands behind your head, and turn your palms inward, then arms straight over the top of the head, this process palm turned up, repeat 10-15 times;

5. Raise/lower your shoulders

Hold both ends of the resistance band with your hands, feet slightly apart, step on the middle of the resistance band, Keep Your Upper Body Upright, your arms naturally droop, then raise your arms straight in front of your body to level, palms down, repeat 10-15 times;

6. Quadriceps exercises

With both hands on the ends of the belt, feet shoulder-width apart, step on the middle of the belt, keep your upper body upright, raise your arms flat, bend your elbows, put your hands over your shoulders, palms forward, then crouch-stand up, repeat 10-15 times;

7. Balance/heel lift

Keep the body upright, hands waist, feet slightly apart, feet heel lift, then down, repeat 10-15 times;

8. Ankle/foot exercises

Step back with your right foot, keep your right leg straight, lunge forward with your left leg, keep your feet on the floor, keep your arms slightly straight and level forward, put your hands on the wall, and lean toward the wall until you feel the calf muscles stretch, hold for 20 seconds, change another leg to repeat this set of action, repeat 2 times;

9. Kick back and forth

One hand on the wall, first swing forward calf, toe-up and up, and then swing backward, foot straightened, two legs in turn swing, each swing 40-50 times.

The whole set of resistance movements had a total of 9 actions, and the whole set of actions was repeated 2-3 times.

A resistance band can become your mobile gym, to solve your fitness problems, as long as you persevere, a middle-aged goddess can also increase muscle and reduce fat, and have a healthy body.

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