Do resistance bands really work?

In fitness life, we often overlook some small, cheap and easy-to-carry training tools. When we have complete equipment and more targeted training equipment, we will feel that these "little guys" are unnecessary.

Resistance bands play an awkward role as an alternative to training equipment. In fact, such a flexible and extensible little bands can add so many wonderful resistance properties to a workout that you don't have to simply increase the weight to make your training more effective.

Stretching and flexibility training

What role do resistance bands play in stretching and improving flexibility? Add resistance? Yes, but that's not its most important function.

Resistance band training at home play the primary role of extremity extension in stretching and flexibility training. With certain body parts, the range of motion of our muscles, joints and ligaments can limit our reach.

We stretch to improve flexibility, not to stretch when we have good flexibility. Therefore, we need to use the length and extensibility of the resistance band to "reach" those places where it is difficult to get a good stretch.

Warm-up and rapid muscle activation

Come out and do some static stretching after training, and resistance band equipment are also excellent for pre-workout muscle activation. The biggest advantage of resistance bands over regular free weight warmups is the constant and relatively stable resistance output.

Using less resistance to provide the most durable tension is a quick trick to activate the target muscle group. Loop resistance bands help more blood flow to the target muscle group and greatly reduce the risk of injury during exercise. You need to pay attention to the muscle activation of the resistance band: the resistance belt exercise should avoid slack throughout the entire movement. When the resistance band is too low in pounds, slowing down can make up for it. Instead of doing too many sets, add more repetitions to a single set.

Neural link strengthening in strength training

Many friends will throw the top rated resistance bands aside after the formal training begins. In fact, the resistance band still plays its main function during the formal training phase. First, it enables a change in the resistance properties of free weight training. When we perform actions such as bench press, deadlift, and glute bridge, the resistance of each stage such as eccentric, concentric, and isometric is different. For example, in bench press, the resistance tends to change from the eccentric stage to the moment the barbell touches the chest. Small or even zero, and during the centripetal process of pushing up, the tension of the chest is also constantly changing.

When adding a resistance band to the free weight, the fixed point position of the resistance band will make your force line direction more fixed. If we want to change the direction in the movement trajectory, we need to use more power output to extend the resistance the length of the belt.

Doing so has great benefits for correcting bad posture. While using free weights, you can enjoy the advantage of fixed trajectory that only some fixed instruments have. It has incomparable advantages for breaking through bottlenecks and learning postures for beginners.