The Use Band is one of the most effective ways to build muscles. It’s not just because it works, but also because it doesn’t require any equipment or special skills. You simply need to put some weight on your arms and legs and then move them around with your hands while wearing a band. There are several types of bands available today, each with its own advantages and disadvantages. Here’s what you need to know:
How to Use a Band to Build Muscle?
There are two main ways of using a band to build muscle. One way involves putting weights on your arms and legs, which allows you to perform exercises like pushups, pullups, squats and leg raises. The other method involves placing the weight on your chest and moving your arms up and down while wearing a band. Both methods have their pros and cons. Let’s take a look at both.
Using Weighted Bands to Build Muscles
You can either wear weighted bands around your wrists, ankles, shoulders and neck (as shown above) or you can wear them all over your body. This type of training requires more strength than doing only on one part of your body. You’ll need to lift heavier weights to achieve similar results as when working out with dumbbells.
Using Resistance Bands to Build Muscle
This technique is more suited for people who don’t weigh enough or have enough strength to do the first method. It’s also helpful for people that don’t have any equipment at hand and want to stay in shape, although nothing can truly replace free weights. All you need to do is loop a band around your legs, push it away with your hands and bring it back in.
This motion adds resistance to your muscles, forcing them to grow in order to keep up with the extra force.
The Best Resistance Bands
If you decide to buy some resistance bands, make sure you get latex free ones. These are more expensive but offer more comfort and are less likely to snap. There are many different types of bands out there:
1 inch wide bands are more rigid than the wider ones and offer the most resistance, making them ideal for stronger individuals.
1.5 inch bands are good for average people and those with medical conditions.
2 inch bands are better for people that want to get the most out of each exercise and those with medical conditions.
Thin bands are suitable for women and beginners. They’re often brightly colored and offer more resistance than the wide ones.
Very thin bands are best for children and those with medical conditions. These bands are not designed to offer resistance but rather help one maintain their balance while performing exercises.
As you can see, there are a lot of types of bands out there, so make sure you choose the ones that best suit your needs.
How to Use a Band for Best Results
You can use resistance bands in many ways. Here are just a few:
Grip training – Grip the band with one hand and loop it around your foot (as shown above). Push your foot away from you while keeping your elbow close to your side. This will strengthen your forearm and shoulder endurance.
Upper body exercises – Take two bands and loop them around your feet as shown above. Spread your legs about one and a half times wider than your shoulders. Now, push your arms in front of you while keeping them straight.
You can also cross them in front of your body to work on your obliques.
Lower body exercises – Loop a band around your feet and hold the ends in your hands. Push your hips backward while bending your knees and keeping them pushed out. This is a great exercise for your legs.
Other bands – There are also many other ways you can use these bands, from using them as weights to tying them onto parts of your furniture to do pull-ups on. Use your imagination and experiment.
The above exercises are just a few of the many different ones you can do with these bands. They’re perfect for people on the go because all you need is a little space and you’re ready to start working out!
Tips and Precautions
Here are just a few tips to keep in mind when using resistance bands:
Warm up before working out and cool down afterwards. This is very important as it gets your blood flowing and prepares your muscles for the strains of exercise. Also, stretching your muscles after you’re done can help prevent soreness and injury.
Avoid exercises that require you to twist or turn quickly. This can cause the band to snap back at you and cause injury. Always be aware of your surroundings when working out with these bands.
Don’t try to do too much too soon. When using a resistance band for the first time, start off slowly and increase the amount of resistance gradually to avoid muscle strain or an injury.
Always use good form when exercising. This not only reduces the chance of injury, but also ensures that you’re targeting the right muscles.
Listen to your body. If something hurts, don’t do it. There’s no point in hurting yourself just for the sake of working out.
These bands aren’t worth hurting yourself over.
Keep your bands clean by wiping them down with a damp cloth and store them in a safe place when not in use.
If you’re using the very thin or the very thick bands, have a spotter nearby just to be on the safe side.
If you’re using the looped bands, make sure there’s nothing around that you can really get caught on, like curtains or a tree branch.
These are just a few of the important tips to keep in mind when working out with resistance bands. There are many different types and variations so be sure to read the instructions that come with them and if you have any questions, feel free to ask a trainer at your local gym.
Also, be sure to check out the resistance band workouts on the fitness and yoga section of Livestrong. These will provide you with a wide range of different exercises that you can do with these handy little bands.
Whether you’re a beginner or a professional athlete, resistance bands are a great addition to your workout routine. They can provide a good source of strength training for nearly every muscle in the body and can also be used for rehabilitation purposes. They’re cheap, convenient and easy to store so there’s really no excuse as to why you shouldn’t have some.
Resistance bands are an excellent tool for exercise and there are many different ways you can use them. Combine that with their versatility and their nearly endless amount of uses and it’s clear to see why they’ve become so popular. While there are many different types of resistance bands on the market, the flexible rubber ones seem to be the most popular and the best for exercising.
They are often available for sale in sporting goods stores or online, but before you buy any, it’s important that you know how to use them for maximum benefit and safety.
Most of the resistance bands sold today come with an instruction sheet containing a few exercise ideas; however, you’ll probably need to buy some extra attachments in order to get the most out of these bands. Though they come in many different sizes and colors, all resistance bands are measured by how much weight they can hold. For instance a green band is meant to be used by someone who is strong enough to bench press 150 pounds, therefore a green band can hold up to 300 pounds.
For most people, a green band is the starting point, but if you find that it’s too easy to use or you’re interested in more difficult exercises, try a blue, red or black one. If you find that you can easily perform most of the exercises with the resistance band, try looping it around something so that it increases the resistance. There are many different ways to do this, so keep experimenting until you find what works best for you.
No matter what type of resistance band you use, proper form is essential to getting the most out of your workout and avoiding injury. Bands that are too tight can restrict blood flow and cause nerve damage so be sure to check your bands before every use. To test it, grip the band firmly and pull it until it’s stretched taut.
Now try to push your hand through it; if you can do this easily, the band is too lose and needs to be stretched further. If you can’t push your hand through it, the band is too tight and could potentially cause injury so you’ll need to loosen it.
While many people choose to loop their bands around something like a door frame to increase the resistance, this is not recommended for rubber resistance bands as they can easily snap if too much strain is placed on them. Always be sure to check your bands for tears or weak spots and replace them immediately if any are found.
Resistance bands serve as an excellent addition to any fitness routine. They are relatively cheap, especially when compared to memberships to most gyms and because they’re so portable, you can take them with you just about anywhere; all you need is some open space and you’re ready to start working out.
With spring right around the corner, many people are planning to begin or revamp their fitness routine and many of these people will be turning to the gym. The problem with this is twofold; first you have to pay a monthly fee that adds up over time and second, you have to deal with nasty looks from people at the gym when you’re hogging all the equipment you need to perform your workout.
If you don’t want to deal with either of these problems, I recommend that you buy your own set of resistance bands. These are perfect for people on the go because all you need is a little space to perform your routine and you don’t even need to leave your home! And once you’ve purchased your set of bands, that’s all the expense you’ll have since bands are reusable and last for years.
Most people who own a set of resistance bands have more than one band since different exercises require different levels of resistance. Most people begin with a green or blue band since these offer the largest range of resistances. A green band can provide up to 300 pounds of resistance while a blue band provides up to 600 pounds.
If you are interested in performing heavier exercises or you find that these bands are not providing enough resistance for you, there are two other options. You can either choose a heavier band, which are available in black and red, or you can choose one of the Extra Heavy Bands; each color provides a different level of resistance:
Black: 1000 Pounds
Red: 1500 Pounds
If you’re just getting started with resistance bands, I’d recommend that you get a green or blue band since these will provide the largest range of resistances. The next heaviest band is the black and you may find that this band is too heavy for many exercises.
The Extra Heavy Band provides a huge increase in resistance but these bands are fairly new and not as widely available as the other bands. They also cost more than the other bands since they must be made out of a different, stronger material.
As I mentioned above, these bands are very inexpensive so there’s no reason not to purchase several of them. Even if you have to drive a little ways away from your home, you can still easily afford to buy several different colors. This way you’ll always have the perfect resistance for every exercise.
The extra expense will be worth the money in the long run; many people are finding that they don’t even need to join a gym since these bands are more than enough to provide a challenging workout. And since you can do these workouts in the privacy of your own home, there’s no need to waste your time driving back and forth to a gym.
You can find detailed instructions on how to perform a wide variety of exercises using these resistance bands by visiting the resistance band exercises section.
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Sources & references used in this article:
How Abs of Steel Cause Back Pain by J Houghton – breakingmuscle.com
Thermal Characterization of ABS/Carbon Fiber, ABS/Glass Fiber and PETG/Glass Fiber Reinforced Composites Used in Large Area Additive Manufacturing by FA Rodriguez Lorenzana – 2019 – scholarworks.utep.edu
Professional English in use engineering with answers: Technical English for professionals by FAR Lorenzana – 2019 – search.proquest.com