resistance band have become the most cost-effective home fitness tool recently due to resistance bands being small and portable. Using resistance bands for training, there is no limitation at all, so you don’t need to use other places to borrow force. Thus the training effect on the target muscle will be better and focused by following training tips. And you will get more and more satisfactory.
What are resistance bands?
Resistance bands belong to lightly resistance band used to cause muscle contraction. As the user pulls on the resistance band, the contraction will build muscle strength.
Resistance bands originated in the early 1900s. And they were used for rehabilitation at that time. Those with muscle damage would use resistance bands to regain their lost strength.
Nowadays, resistance band exercises have become a very popular training exercise for muscle building. It is also aerobic for fast bodybuilding, cardio, posture improvement, etc.
What are resistance bands good for?
Resistance bands can be adapted to a variety of fitness levels. We have many resistance levels and types of resistance bands. You can choose different resistance levels. Also, you can combine resistance bands to increase the difficulty of the exercise.
Resistance bands can exercise the whole body muscles, simple and efficient. We can combine resistance bands with other apparatus exercises for cross-training. Different exercise methods can work on different muscle groups.
Resistance bands are versatile and can be used to train for different goals. They can be used not only for strength training but also for a warm-up and static stretching.
3 Types of Resistance Bands
Before training, you need to buy 1-2 resistance bands. And resistance band shopping skills are important to buy the right one to practice more in place. Here are a few types of resistance bands.
1、Physiotherapy resistance band
This is one of the most used resistance bands. It is about 120 cm long and 15 cm wide. Does not come with handles. It is open at both ends and does not form a closed loop. It is used for rehabilitation and shaping training.
– Application: rehabilitation, shaping, upper limb functional training, functional training.
– Advantages: easy to carry, versatile.
– Disadvantages: the most resistance is small.
2、Ring resistance band
Also, very popular resistance band, more often used in hip and leg (lower limb) training. Specifications:10-60 cm are available.
– Application: rehabilitation, lower limb training, strength training aids, functional training.
– Advantages: closed loop, easy to wrap around the body or fixed objects. Suitable for static or small amplitude movements.
– Disadvantages: shorter length, large resistance, the narrow application surface
3、Fastener type (tubular) resistance band
Both ends of the live buckle can be combined with a variety of shapes of the handle. This feature makes the fastener resistance band become the choice of many people. Approximately 120 cm in length and varying diameters.
– Application: rehabilitation, sculpting, strength exercises, functional training.
– Advantages: diverse training options, more uniform resistance changes.
– Disadvantages: accessories tend to be more, not convenient to carry. The price/performance ratio is low, low-cost products buckle broken.
4 Tips of Resistance Bands
A stretch band is a kind of exercise band made of natural latex. Its elasticity is great. So if want to use the resistance band for exercise, you must be sure to pay attention to the training methods.
1、the resistance band grip method
- Basic winding method
Wrap the ends of the resistance band in the palm of your hand, and hold the end of the resistance band. But it should be noted that if the nails are long, it is easy to cause damage to the resistance band.
- Four-finger fastening method
Use the four fingers other than the thumb to clasp. Arm training requires a high wrist position, so this grip can be used. This grip wrist posture is natural while exercising finger strength. But people with long nails should use caution.
- Five-finger tight grip
Especially suitable for shoulder training grip. By changing the angle of the wrist, you can create rotational resistance to the wrist. This is something that dumbbells cannot do. Suitable for side planks and other movements.
2、Cautions
- Improper use may lead to injury. So it is necessary to consult a professional or refer to elastic band training videos before use.
- Before use, check the elastic band for gaps, cracks, or small holes.
- Adjust the elastic band to the appropriate length and fix it on a stable object to prevent bouncing.
- When using, do not wear jewelry or keep long nails to avoid scratching the elastic band.
- People who are allergic to latex or rubber should avoid using elastic bands of allergic materials.
- Do not train in front of your eyes as much as possible to prevent injuries.
- Do not overstretch the elastic band. It is generally not more than three times the original length.
- The elastic band should be stored away from direct sunlight. And to avoid contact with sharp objects, and regular inspection.
- A period of muscle soreness will occur after training. If it lasts longer than 3-4 days, please stop training immediately. And consult a doctor or professional in time.
3、Training with the correct body posture
- You should pay attention to the lower jaw tucked inward and not tilt your head forward.
- Your shoulders should be relaxed and sunken, tucked back, and the chest should be raised.
- Keep the pelvis in a neutral position, while the abdomen should be tightened inward.
- During the standing exercise, the knees should be flexed, not too straight. Besides, the knee joint should face the direction of the toes, do not buckle inward.
4、Maintenance method
- Anti adhesion.Rubber products are adhesive, so they tend to stick together after a period of use. Now you can apply some talcum powder to maintain. A layer of white powder on top of the new rubber products is talcum powder.
- Storage environment.Rubber will melt in a high-temperature environment for a long time. And it will harden in a cold environment for a long time. If it is in a region with large temperature changes, the best place to store it is indoors. It is necessary to maintain a room temperature, cool and dry environment.
- Storage condition.After use, especially the knotted elastic band must be untied before storage. Directly placed or hung up can be.
5 reasons why you choose resistance bands
There is a lot of equipment for fitness. But for newcomers, the user equipment is less. So the novice should start with cheap and practical equipment when choosing equipment. After muscle strength increases, physical fitness, and then consider other equipment.
1、cost-effective
Resistance bands are less expensive and more useful than some equipment like dumbbells! Dumbbells give your body strength only down a direction. While resistance bands are available in all directions. And it can exercise the body’s various muscle groups.
2、easy to carry
Resistance bands are light and small, you can carry them with you. You can train at home at any time. When you travel or are on business, you can use resistance bands in the hotel.
3、wide training muscle groups
Resistance bands can simulate the effect of most of the equipment training. You can train the body’s major muscle groups through the resistance band.
4、changable and wide range of use
Resistance bands can give you to increase your weight. And it also can help you to reduce the difficulty of the movement.Example of increasing the difficulty: When doing push-ups, adding a resistance band can make push-ups more difficult.Example of decreasing difficulty: When you can’t complete a pull-up, adding a resistance band can help you reduce your body weight. Assist you to complete the pull-ups, so you can practice the movement.
5、More variability in muscle stimulation
When we use a resistance band, we will fix one end and then pull up the other end. The aim is to increase the muscle load through resistance to achieve the training effect. A section is fixed, so the direction of the force brought to the muscle by resistance is changeable. It is a fresh stimulus for muscles accustomed to the vertical force of gravity.
If you want to know more, just check our website. Our NQ sports is a professional manufacturer specialing in latex and fitness products. Our factory has more than 10 years of professional production experience in our industry.
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