How to achieve planned fitness with resistance bands?

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 act as one such alternative to training equipment. In fact, such a flexible and extensible little tool 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.

What role do exercise stretch bands play in stretching and improving flexibility? Add resistance? Yes, but that's not its most important function. Resistance bands 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. So which resistance band exercises should you use to achieve your fitness goals?

Warm-up and rapid muscle activation

With some static stretching after training, fitness resistance bands are also excellent for muscle activation before training. The biggest advantage of resistance bands over conventional free weight warm-ups is that the resistance output is continuous and relatively stable. Using less resistance to provide the most durable tension is a quick trick to activate the target muscle group. Resistance bands help more blood flow to the target muscle group and greatly reduce the risk of injury during exercise.

Action example

1. Resistance Band Lateral Steps (Hip Hip Activation)

Slide the short, wide resistance band over your knees, widening your stance until the band doesn't slack. The left leg steps to the left, then the right leg also moves to the left, then the right leg steps to the right, and the left leg also moves to the right. You can alternate left and right steps, or you can traverse in one direction and then switch directions. Alternate steps 10-15 times on each side, and 10-15 steps on each side for one-way steps.

2. Resistance Band Goblet Squat (Quads & Back Chain Activated)

As in the previous exercise, put the thick resistance bands over your knees. Choose a light weight dumbbell to hold in front of your chest, squat with your elbows toward the center, bend your hips to move your hips back, and extend the resistance band out of your knees. Squat back up to the starting position until your elbows are close to or touching your lower body. During the movement, avoid the inward buckle of the knee due to resistance, and try to resist the resistance as much as possible.

Neural Link Strengthening in Strength Training

Many friends will throw the resistance band aside after the formal training begins. In fact, the resistance band still plays its main function during the formal training phase. Don't hesitate to own a resistance band, combine free weights and resistance band training to achieve your fitness goals.