The great thing about mini resistance band is that you can use them to work every part of your body. And there are enough resistance options in a pack to adjust them to your goals. All this without lifting any actual weight. What could be more convenient than that? Take a set of mini bands with you, and you can work out wherever and whenever you want.
Origin and Development of MINI Bands
The resistance band is also known as the ring resistance band. It is an easy-to-carry, simple, convenient, and very effective small physical training tool. Originally, the Mini Band was used in the field of rehabilitation medicine. It was used to help patients with chronic diseases. Resistance exercises for their weak muscles.
Mini-band can be controlled by the practitioner himself, the exercise is also relatively safe. So it is often used for rehabilitation training. With the development of sports technology, the mini-belt is also gradually used in the field of fitness. And it has also become one of the most popular training aids in national fitness.
Advantages of MINI band training
1. Get a low-cost and efficient exercise
The mini resistance band is almost the least expensive home gym equipment. Its price is usually just a few dollars. Compared to some large fitness equipment, the cost of resistance bands is almost negligible. It is even cheaper than dumbbells, kettlebells, and other equipment also used for strength training.
2. Easily adapt to multiple fitness levels
The mini band can easily adapt to a variety of fitness levels. It has a variety of resistance levels and resistance band types. You can choose different resistance levels to increase the difficulty of the exercise. You can also combine multiple resistance bands to increase the resistance of the movement. Thus further adjust the resistance value during exercise. And to achieve the purpose of your workout with resistance bands.
3. Exercise the whole body muscles
The mini band can not only exercise your lower body strength but also exercise the upper body muscles. mini band exercise is very flexible. Different exercises work on different muscle groups. It offers different exercises for almost every major muscle group in your body. And you can combine it with free weights, and machine resistance exercises for cross-training.
4. Save storage space
The mini band requires very little storage space. At the end of your workout, you can hang them on hooks. You can also coil them up and put them in a box or drawer. When you don’t have enough space for a home gym, mini bands are a great option.
5. Easy to carry and exercise anywhere, anytime
The mini band is small and portable, allowing you to work out anywhere, anytime. It is a great tool to take with you when you travel. mini-band workouts do not require much space. Even in a small space, you can carry out many mini resistance band exercises.
6. High safety
Mini band workout safety is high. It does not need to be under the protection of a trainer or exercise partner. They are ideal for solo exercise. mini-bands can provide strength training. But it does not have the same risk of falling or crushing as other strength training equipment.
Types of MINI bands and selection
The common mini-belt is a rubber-closed loop with a width of about 5 cm and a length of about 100 cm. We can distinguish the amount of elasticity of the mini band by color. In general, the lighter the color of the mini band, the less resistance. The darker the color of the mini band, the greater the resistance.
According to market standards, the mini-band with the same specifications has pink (scarlet), yellow, green, blue, and black resistance from small to large. Practitioners can choose the right mini-band according to their conditions and training areas. In general, for children or rehabilitation purposes, the yellow 5 pounds (2.27 kg) is recommended. For weight loss and shaping purposes for women, green 18 pounds (8.16 kg) is recommended. For strong women or men, the recommended blue is 36 pounds (16.33 kg). For those strong men who love fitness, black is 56 pounds (25.4 kg).
When you are performing glute activation exercises, you can choose a slightly higher resistance mini band, such as green and blue. And when you perform shoulder stabilization exercises, you can choose mini bands with less resistance, such as pink or yellow.
Precautions for MINI band training
1. To ensure the safety of the training site. You should ensure that you do not slip and fall due to the floor and other accidents.
2. Choose the right size resistance mini band according to your actual situation and different parts of the training. In general, teenagers or women should choose resistance in the yellow, green, and blue mini-band. Strong men will use to use the resistance of the very large black mini-band.
3. Before use check whether the mini-band is broken. Once you find a problem, you need to replace it in time. To prevent accidents during training.
4. In the use of mini-bands do not overstretch. Do not stretch the range of the mini-belt more than three times the original length.
5. Because the mini-belt is a rubber product, it will gradually deteriorate over time. Sunlight exposure and body secretion of oil will accelerate this process. Therefore, it should be cleaned briefly after each use and stored away from light.
How the MINI Band Works
Resistance bands work like free weights, but with a few key differences. Just like dumbbells, barbells, or any other free weight. Resistance bands provide external resistance that your muscles must contend with. When you push a resistance band during exercise, your muscles must be engaged to counter the tension.
01 mini band upper body exercises
It activates and trains the rotator cuff muscles responsible for keeping the shoulder stable. It ensures that movements such as bench presses, pull-ups, and push-ups can be done more stably and without shoulder injury. It is mainly used in preparation activities or a separate “injury prevention training session”. Because this type of training requires a high level of posture, deviations in the details of the movement may not be effective.
02 mini band lower limb exercises
Said lower limb exercises, in fact, more of the training of the muscle groups around the hip joint. Lower limb flexion, extension, extension, retraction, rotation, and other multi-angle stimulation. Combined with different movements, there is also appropriate stimulation of the knee muscles. You can practice both hip stability and feeling of the lower extremities in a single position.
Choosing the right resistance band to add to your fitness equipment is not as easy as it may seem. After all, there are many types, styles, and resistance levels of bands on the market for you to choose from. But don’t be afraid! As long as you know your type of exercise or your level of exercise, you can choose. Once you know what kind of workout you want to do in, choosing the right type of band is easy. Whether it’s a ring band or a tube band, a mini band, or a pull-up band. Once you’ve sorted these out, you’ll be able to explore a whole new range of exercises at home. Because resistance bands will make it easy for you to exercise.
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