Resistance band training is a convenient and effective way to add some variety to your exercise regime. They are highly functional and transportable (great for holiday workouts). As with any exercise routine, resistance bands will increase the strength of your muscles and stimulate growth. What they will also do is hit the full range of motion, working many parts of a muscle often underworked when using free weights.
When using bands during your training be sure to maintain a consistent resistance throughout each part of the motion. Whilst performing the movements the muscle groups are fully activated in both the concentric (lifting) phase and the eccentric (lower) phase. As a result, you are achieving a greater range of motion, overall strength gains, and total burn.
You can also use resistance bands during any or all components of your training session such as, muscle group activation, stretching, actual resistance training or cool down.
Benefits of resistance band training are:
- Cost-effective
- Easily accessible and transportable
- Can be used in a range of way
- Can be used for all muscle groups
- Come in a variety of resistance
- Can be used to assist in body weight movements
- Can be used to make movements easier or more difficult
- Easily stored
- Most of all, they are extremely SAFE.
How to pick your resistance band?
The thicker the band the great resistance, the thinner the band the less resistance. Depending on the movement and muscle group you are targeting, choose a band that is appropriate.
Exercises using True Protein Resistance Bands – Black
Good mornings – stand on the band, pull up and place behind your neck. With a slight dip in the knee, hinge forward from the hip and lower down whilst loading tension in the hamstrings. Squeeze the glutes and stand tall.
Squat – stand on the band, pull up and place behind your neck. Squat down with your butt back, knees tracking over your toes and your chest up. Stand tall in the same fashion and squeeze the glutes to activate, ensure your heels stay on the ground.
Resistance band partner sprints – with the band around your hip/waist region, have a partner hold onto the resistance band with two hands and pull tight as your sprint forward for 20m. If no partner available, you can try it to a fixed point such as a rig at the gym or a strong post. Can also be used for other movements such as bear crawls or broad jumps.
Workout –
10 rounds
10 good mornings
10 squats
20m Resistance band partner sprints
