William. - The Resistance Band Therapy Training Manual For Beginners: A Complete Practical Guide For Men & Women

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The Resistance Band Therapy Training Manual For Beginners.

A Complete Practical Guide For Men & Women.

- Over 30 detailed practical exercises with illustrations

- Resistance band types and specifications.

By

Peter William.

Copyright 2020.

Table of Contents

CHAPTER ONE.

INTRODUCTIO N .

In early days, mountain climbers, footballers, basket ballers as well as athletes gets injured, whether accidently or by events in the line of duty, they get to visit or consult their medical experts for the best medical advice. And the healing process could take a very long time, which could jeopardize the functionality and career of the player eventually.

But in the contemporary times, as the resistance band therapy and other contemporary alternative medicine like kinesiology taping became evolving, there has been a more quicker way to a quickly recover from injuries, pains and diseases resulting to wrong and brutal tackles and imbalance toppling while running.

Resistance bands has offered a steady and improving recovery balance from injuries, legs and knees wounds, unfortunate dislocations as a treatment process for speedy rehabilitation without any fear of surgical operations.

You will learn more about this therapy in the cause of the discussions in this book. Read on!

What Are Resistance Bands ?

These are elastic and stretchy bands that are used in muscular building, energy or strength recuperation, wound rehabilitation without visiting necessarily visiting the hospital. There are of various weights, offers different resistance measured in pounds (lb) as well as they come in different colours and sizes.

The resistance band(s) is/are one of the best kinds of physical exercising practice that one can enjoy. Its efficacy has been tested and proven to be true for quite a number of fitness exercises and from practical research.

The resistance band therapy exercises have been proven overtime to aid the recuperation process of the cardiovascular structural fitness of the body whilst burning calories.

They are known to be one of the most handy and comfortable to carry fitness practical kits outside skipping ropes.

Why Resistance Bands?

Below are some of the reasons why the resistance band therapy is good and recommended as a good physical exercising plan. They are;

1. Body weight assistance activities such as the regular body pull-ups & muscular-ups.
2. Body weight resistance activities normal body push-ups, crawl walks as well as box-jumps.
3. Full body workouts activities which could be shoulder-pressing exercising, and squatting exercising.
4. Physical work therapeutic exercising for individuals or group of persons who experience knee injuries/pains, leg as well as back related injuries, warming ups (jogging).

All these exercising are done with the resistance band.

CHAPTER TWO.

HOW TO USE THE RESISTANCE BAND.

There are quite a number of ways that the resistance band can be used as a therapeutic guide for the building and maintaining of the bodily shape. They are/include:

• By Direct Usage: This is through either the pulling or pushing method of the resistance stretching band. This could be done with the legs, ankles, knees or hands.
• By Fastening: This method entails affixing the resistance band to poles or standing bars and from there you do some pulling and releasing skill(s).

The Resistance Band Therapy And Timing.

A particular kind of resistance band therapeutic exercise doesnt take more than 15 to 20 minutes or even less. This is however dependent upon the athlete, fitness trainer or participant. You can decide to make the time frame for each exercise less or more than. The latex material used in the making of the resistant band is usually very turgid & durable. From studies, a good quality band should be able to stretch at least twice to thrice its original length.

CHAPTER THREE.

TYPES OF RESISTANCE BANDS & THEIR SPECIFICATIONS.

There a quite a number of resistance band(s) devices, they are grouped into;

• The Looped Resistance Bands.
• The Straight Resistance Bands.

1. The Loop Resistance Bands:

The loop resistance bands which is fondly known as a power resistance bands, just like every other resistance bands are made from rubber latex.

They are all-round flat and can be used for body weight reduction physical exercising activities such as muscular pull ups. The power loop resistance bands are highly multi-purpose and can be utilized in and for any kind of athletic or bodybuilding purposes.

Many gymnasts and gym instructors concur to the fact that the loop power resistance bands are more durable, reliable and they are termed the most versatile.

The power loop resistance band kit specifications:

• According to research, a good working conditioned loop resistance band should be able to give a resistance range of between 5lb to 180lb of resistance.
• A good loop resistance band must be balanced, well-coordinated and stable, flexible. It must also have reduced or low negative impact(s) on body joints.
• A pack of power resistance band can come in a pair of 3 or 4 bands for a price of about $25 to $40. You can also get resistance bands for also as low as $10 to $15, depending on quality, size, manufacturers price tag and purpose of use.

2. The Tube-Resistance Band(s).

The tube resistance band normally comes with handles at both ends. They are just like the loop power resistance except that they have/possess handles. They are good muscles builders and help in quick recuperation of muscular and knee related pains.

They have minimal negative impact on the joinery parts of the human body (particularly the knees and the ankles). The tube resistance band, just like the name implies, are not just straightly fact like the loop power resistance band.

The tube resistance band kit specifications:

• The tube resistance band under normal working condition could give a resistance ranging from 5lb to 55lb.
• They are flexible and comfortable kind/set of exercising kit.

3. The Mini Hip Circle Resistance Bands:

The mini hip circle resistance band(s) is/are just like the power loop resistance bands but for the fact that it is thinner and smaller in size. There are basically two types of mini-bands; They are:

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