RESISTANT BAND WORKOUTS
Complete Step by Step Guide to Strengthening, Stretching and Rehabilitation Techniques
By
Monica Smith
Copyright@2020
Table of Contents
Chapter 1
Resistance Band
Resistance band are normally use by people who are recovery from injury, the use has been come prominent because of its benefit, many people has begin to use the resistant band along with their workout. Resistance band, they are easy to use, you can see them in different sizes, length, strength and color they are very good for your training.
These bands come in different tensions and length, they can either be light or heavy, it depends on the one you want to choose. They can be straight, loop, flat with handles; you can use them to create different types of workout for yourself.
Resistance levels and size of bands can help us to practice different form of exercise, which have effect on our muscles. The band is effective for creating resistance so that we can get full muscle benefit. The band enables us to perform different form of exercise and our body needs it. One of the things the body need is variety, resistance band enable us to perform different form of exercise.
Chapter 2
Benefit of resistance band
These bands enable us to practice different form of exercise. The benefit of resistance band is provided below.
Less chance of getting injured
Using resistance band provides muscles activity just like weight training. It enables us to provide more stimuli to our muscles with less chance of injury.
It provide more muscles stimulus
The use of resistance band enables our muscles to get more stimuli. One great advantage of resistance band is the resistance applied during exercise, which help our body to get the require stimulus needed by the body. When we do this, easy strength adaption easily take place in our muscles.
Core activation and stabilization
Constant tension provides your body with the necessary stabilization by performing varieties of exercise, this enable you to activate your core balance.
Help to improve strength and athlete
When resistance band is combine with other traditional training process, strength is easily gained. Resistance band like the power resistance they are very effective for training because of their variable resistance, increased load and instability. The use of resistance band with weight training improves strength and neuromuscular performance when you compare with only weight training, the band is very effective for athlete and agility purposes.
It enable us to perform different form of exercise
This band enables an individual to perform different varieties of exercise. Resistance band is for everyone due to its great benefit which assists us to perform the choice of our exercise.
It is inexpensive
The band is inexpensive due to the fact that you can use one band to perform different types of exercise and it does not require too much mechanism and machine and it is also easy to use.
Great for rehabilitation
It has been proved that resistance band help to improve size, strength and function of muscles for the old as well as people who need rehabilitation. You can also use the band to target muscles in the body.
Mobility and stretching
You can use this band to achieve mobility and stretching. It is possible to use the band to get result for mobility and stretching, it depends on what you what to achieve with the usage of resistance band.
Good for travel
The band can be carry from one place to another with less stress. You can put the band on your luggage if you intend to travel; you can easily perform exercise in your hotel by the use of the band.
Chapter 3
Who should make use of resistance band?
Anybody can make use of resistance band; this chapter will guide you on the specific set of people
Person who want to gain weight
If you intend to gain weight, you can make use of resistant band to gain weight; you can also include them to other form of exercise in order for you to gain weight.
Individual who intend to lose weight
Individual who intend to lose weight can also try resistance band exercise, and then you go for exercise that will help you to lose weight. Exercise that can be incorporated for weight loss include, squat with band, resistance band chest press then you can also try row with a band. This will help you to burn the necessary calories and also to build muscles.
Old adults
For individual over 60 exercises at the gym can be harsh and demanding on your body. Resistance band help you to carryout exercise without putting too much stress on your body, it is good for people that are of age to use resistance band because it is very convenient. These bands help us to maintain muscle and strength mass without overdoing it. Resistance band is one of the easiest ways to increase bone strength thereby prevent osteoporosis.
Athletes
This band help athletes in varieties of way, it help them to improve power and strength, this band also assist athletes to prevent injuries, one great advantage of resistance band is that you can take it anywhere you want.
Pregnant women
Exercise is very important during the time of pregnancy in order to improve sleep, energy and mood. Resistance band is one of the things you should try during pregnant period in order for you to effectively prepare for childbirth.
Chapter 4
Types of resistant band
There are different kinds of resistance bands on the market; this resistance band comes with different level, quality and price. We are going to consider the various kinds of resistance band in this chapter and the one to choose from.
Types of resistance band with their benefit
1. Power resistance band (Loop band)
This kind of resistance band is use for variety of purposes. You can use this resistance band for bodyweight resistance like box jump, bear crawls, pushups etc. You can also make use of this resistance band for body weight assistance like dips, pull ups and muscle ups etc.
It is also convenient for full body workout like shoulder presses, thrusters, squat etc. This resistance is use for variety of exercise; decide on the one that will be convenient for you. It is possible for you to anchor them on a pole for pushing and pulling exercises as well as rehabilitation exercises. They are use for many purpose, it is left for you to decide. The benefit of this resistance band include muscle endurance, stability, muscle strength, burning fat, hypertrophy, explosiveness, rehabilitation, flexibility, mobility, balance and coordination and low impact on joint.
2. Tubes resistance band with handles
These resistance bands have handles that are place on both ends they look like dumbbell and gym machine. You can easily position them in a pole or bar.
These bands are great for shoulder presses, chest presses, back rows, curls and exercise which involve pulling and pressing, this kind of resistance band is great for people who prefer to train outdoor.
The benefit of this resistance band includes muscle endurance, muscle strength, hypertrophy, burning fat, rehabilitation and low impact on joint.
3. Mini bands (Hip circle band)
