Resistance bands are flat looped straps that range from thin to thick sizes. They work by adding an external resistance force without having to carry extra weight. Moreover, they offer resistance at varying degrees of strain while providing the opposing force with one’s own body weight. When you anchor bands in place, you can push, pull, and curl against the resistance. Therefore, below, we have highlighted ways to select and use resistance bands for exercises.
Choosing the Resistance Bands
Have a Variety of Bands
Resistance bands are color-coded depending on the tension level ranging from light, medium and heavy. You should certainly have at least two bands since different muscle groups require diverse levels of resistance.
Go for Comfortable and Easy to Use Bands
Buy bands with simple long tube handles since they are comfortable and easy to use. There is a wide variety of bands available such as the double and circular bands. However, you should first figure out how to use the long tube with handles resistance band before moving to the complex ones.
How to Use Resistance Bands
Band Triceps Extensions
First, stand with one foot a little in front of the other and place the center of the band under the back foot. Then, pull the handles of the resistance band until they straight up above the top of your head. Afterward, lower the handles slowly behind the back of your head until the elbows bend at a right angle. Lastly, press hands back up overhead slowly.
For this exercise, stand with feet on a resistance band as you hold the handles long next to your sides. Afterward, curl hands up to shoulders slowly, squeezing biceps and gently release the arms back to the point you started.
Banded Chest Press
For banded chest press, take your band and place it on the middle section of the door or the doorknob and then hold the band and position yourself in front of it. Afterward, loop your thumbs through the band and then, chest press forward and back. As a result, it will be as if you are punching forward and back but with your hands in the resistance bands.
Band Jumping Jacks
Put the band around your legs as you do jumping jacks.