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Working out with resistance bands

Working out with resistance bands

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Working out with resistance bands

The use of resistance bands can make working out much more convenient. Resistance bands are handy exercising tools made of strong, thin, rubber bands. When stretched, they provide enough tension to the muscles to allow performance of strength training and full body workouts.

Resistance bands are affordable and portable. You can purchase them with different tension levels, including light, medium and heavy. You can easily travel with your resistance band in your luggage or simply store it in a cool dry place at home.

The bands help in giving your arms, legs, abdomen and other areas of your body a toned look by reducing body fat and building the muscles in those areas.

Good resistance band workouts

1. Bench press (chest workout)

Use a bench that can be lifted. Properly secure the band under the bench leg closest to your head, lie down on the bench and pull your hands forward (like you would a barbell bench press).

2. Crossover (chest workout)

Properly secure the band around a post or pole. Move away from the post. Stand facing away from the post with your arms raised to the sides and your palms forward. Keep your arms straight and bring them across your chest.

3. Shoulder press (shoulder workout)

Place the band under your feet and stand on it. Bring your hands up to your shoulders. Hold the handles with your palms forward and the bottom part of the handle on the backside of your palms, then move hands in an upward motion and bring them back down to your shoulders.

4. Weighted sit-ups (abdominal workout)

Fix the band around a stationery post and lie on the floor on your back, keeping hold of the resistance band's handles. Face away from the post, hold your hands by your head and perform sit-ups.

5. Squats (calf workout)

Place the band under the feet and stand on it so the tension begins with the hands by the shoulders. In a squatting position, stand up with your hands by your shoulders and then squat again. Repeat this action.

6. Bent-over row (back workout)

Place the band under your feet and stand over the center of the band with your feet shoulder-width apart. Slightly bend your knees and lean a bit forward at the waist, keeping your back straight and your hips back. Grasp the handles. With elbows bent, pull the band up toward your waist.

7. Concentration curl (arm workout)

Place your right leg in front, with the middle of the band under the right foot. Grasp one end of the handle with your right hand with palm facing away from your knee, curl the band up toward your shoulder. Slowly lower back down and repeat.

Caution when using resistance bands

  • During a workout session, the tension level is not stable; therefore, it is not advisable to exert too much energy, as your muscles are not at their strongest point when full tension is being applied.

  • Always use the band on smooth surfaces such as carpets or tiled floors when standing on it. Sharp objects and rough surfaces may cause the band to tear.

  • Bands may become worn out or develop tears over time and so should be regularly checked for even the slightest damage. A tear may cause the band to snap during a workout session and this could cause serious injury.

  • Do not attempt to repair a torn or worn-out resistance band, because it could still snap during a workout. Replace damaged bands with new ones.

If you don't have enough time to go to a gym or are searching for a new way to work out, you can comfortably use a resistance band to work out anywhere and anytime that suits you. Resistance bands make working out easier and more flexible.

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