If you like to be at home or outsideGyms train, you can try out some fitness band exercises yourself. Exercising with resistance bands seems easy and optimal for your fitness. So if you are looking for effective ways to improve your body shape, the following resistance band exercises can be a good alternative. Training bands are one of the most versatile training tools on the market. Unlike dumbbells or kettlebells, which obviously also have many advantages but are large and heavy, resistance bands allow you to easily and easily transport them wherever you want to do your workout. Such bands can be used to train pretty much any part of your body and they don't put a lot of pressure on your joints.
Benefits of resistance band exercises
The main positive side of resistance bands is that you can train almost anywhere. They are lightweight and take up little space if you want to do your fitness in the park or while traveling. Simply pack them in your suitcase and train in your hotel room, for example. Training bands provide the resistance you need while you move during resistance band exercises. When done correctly, you also activate more muscles thanwith other fitness equipment, since you need to control the slowing of the movement with it.
Another advantage of fitness bands is their extremely low price. The most expensive versions also make excellent exercise bikes and are ideal for a variety of different levels. For those who want to build muscle through it, there are different strengths, including light, medium and heavy. You can also adjust the intensity even further by adding more or less slack to the band. You can also use multiple resistance bands at the same time to increase the challenge.
Fitness band exercises offer more variety during training and, together with other equipment, can contribute to even better results. For example, use training bands with weights so that you can benefit from the benefits of two sports at the same time. The second major benefit relates to how effective band exercises are when returning to exercise after an injury as part of a rehabilitation program. Band exercises have long been used for such conditions and are particularly effective at toning your muscles and allowing you to gradually increase the load on your muscles as you gain more strength.
Full body workout with resistance band exercises
This full-body workout hits all major muscles with one convenient device. Repeat the exercises a total of 3 to 4 times in a row, without taking a break from one exercise to the next. With this type of workout and resistance bands, you can get great fitness absolutely anywhere. This will help you build strength and endurance. So now there are no more excuses.
Squats with overhead movements
These fitness band exercises train both the legs and the shoulders. Stand with your feet on the band. The feet are slightly wider than shoulder-width apart. You can also very easily turn your knees and toes outwards. Keep the handles of the band level with your shoulders, palms facing in, and elbows at your sides. Do a squat. As you do this, move your hips back and let your weight fall onto your heels. To return to an upright position, push off onto your heels again. In doing so, you also move yoursArms up. As you lower your arms back to shoulder height, you simultaneously squat, creating a fluid movement. Start by doing 15-20 repetitions.
Lunge with shoulder raises
Place your right foot on the resistance band. Stretch your left foot backwards and stand on its toes. Stretch your arms out to the sides of your body, palms facing forward. Squat with your leg on the band. While doing this, let your arms fall down to the sides. The band becomes loose. Then straighten your leg again and raise your arms at the same time to train your thighs and shoulders. Relax your neck during the side raise and push through your front heel. Perform 10 reps with the right foot and then switch to the left leg. Repeat the process 10 more times.
Fitness band exercises for the glutes
Stand on all fours on your mat while holding the handles of your band. Place the band under the foot of your right leg, straighten your back but avoid arching your back and shift your weight to your left leg. Now stretch your right leg backwards. The band creates resistance. Pull the leg back up and repeat 15-20 times. Switch legs once you have completed all reps on the right.
Upright rowing movements
First, position the exercise band under your feet. The hip distance corresponds to the width of your hips. Then pull the handles with your arms to shoulder height. However, remember to relax your neck. When doing these resistance band exercises, you should feel the tension in your upper back muscles and your biceps. Complete 15-20 reps for optimal results.
Row bent over
To focus more on your biceps and rear deltoids, you can also do bent over resistance band exercises with rowing movements. To do this, place your resistance band under the foot of your right leg and step back into a small lunge with your left foot. Bend your upper body so that it is almost parallel to the floor. You may need to adjust the straps a little to find the right position. These must be able to stretch when you pull them upwards towards your shoulders. Then lower your arms back down and repeat the whole thing 15-20 times.
Push-ups fitness band exercises
Finally, you need to train the chest and triceps. You can do this exercise in two different positions. For example, standing on your open hand can put more pressure on your chest, while standing on your fists can focus on your triceps. Place the band across your back, directly over your shoulder blades. Hold the handles firmly with your hands. The band should be short enough so that you feel its resistance when you do the push-ups. With 15-20 repetitions you can achieve optimal results. This exercise can also be done on your knees if you are a beginner.
Precautions when doing fitness band exercises
There are some disadvantages to performing band exercises that you should keep in mind. First, the resistance increases the further you move, or in other words, the level of resistance is not stable throughout an exercise. As you near the end of a move, you reach the point where resistance is greatest. This isn't a bad thing, but it's also not ideal since your muscles aren't necessarily at their strongest at this point.
Secondly, it is difficult to assess the resistance levels created by the different bands. This means it will be harder for you to notice your progress and increase resistance accordingly. Finally, remember that exercise bands are particularly susceptible to wear and tear, and therefore, before use, you should ensure that there are no visible tears, however small.
