Resistance training is any exercise that causes the muscles to contract against an external resistance, the external resistance could be dumbbells, rubber bands, or your own body-weight. Resistance training is highly effective and helps you build strength and muscle.
Do you know it is the best training program for your cardiovascular system?
It is important to recognize that it is not necessary to run a 10k or take a yoga class or perform daily sessions on a treadmill to enhance your cardiovascular system. Almost every form of exercise other than proper strength training carries with it a good chance of undermining your health because your joints and connective tissue might not survive your efforts.
One of the beauties of performing resistance band training is that you don’t need to buy or store heavy equipment or drive to a gym. Every exercise that can be done on a piece of exercise equipment or with free weights can be replaced with a resistance band.
When metabolic changes happen, they’ll be happening in muscle. And yes, resistance bands can help you build muscle!
Resistance Band Bicep Curl
- Stand in the middle of the band and hold an end of the band in each hand with your palms facing forward. Adjust your grip on the band until you have your desired resistance.
- Keeping your elbows close to your ribs, bend your arms to slowly bring your palms toward your shoulders.
Targeted muscle: biceps
Resistance Band Deadlift
Targeted muscle: glutes, hamstrings, lower back
- In a bent-over position with palms facing your body, pull yourself up with your core and raise your chest until you are in an upright position. Keep arms by your side and back straight.
- Slowly lower torso back to starting position by pulling your hips back and keeping your shoulders over your ankles.
Resistance Band High Rows
Targeted muscle: upper back
- Secure the resistance band at the top of a door.
- Grip an end of the band in each hand and stand 3 to 4 feet away from the door while facing the door.
- Stand with your feet hips width apart, chest up and head straight. Position your arms straight out in front of you, and your palms down.
Resistance Band Lat Pulldown
- Secure the band firmly to the top of a door or something tall and grab an end in each hand. Step backward until the band provides your desired resistance. You may choose to sit on the floor or a chair with your back mostly straight and your arms straight and angled upward.
- Keeping your elbows close to your ribs, slowly pull the band down toward your chest. Hold for 1 to 2 seconds. Slowly release your arms to the start position.
Targeted muscle: back, arms
Resistance Band Pull-ups
Targeted muscle: back, biceps, triceps
- Set the bands across the spotter bars or J-hooks so they’re slightly behind the crossbar you’ll be hanging from, then bend the knee of one leg so the of your foot is supported by the band.
- Make progress each week. Try for three sets of 10 from the appropriate band position. The following week, lower the band and repeat.
Resistance Band Standing Rows
- Grasp the band in each hand at a location that provides the desired resistance.
- Keeping your wrists neutral (don’t bend them) and your head and upper back in proper posture, slowly pull both ends of the band toward your chest. Pause when the band is near your chest.
Targeted muscle: biceps, upper back
Resistance Band Straight Arm Pulldown
- Sit or stand with proper posture and grasp the band with both hands at a location wide enough to provide the desired resistance. Take your arms overhead but slightly angled forward.
- Keeping your wrists neutral (don’t bend them) and your head and upper back in proper posture, slowly pull both ends of the band downward until your hands are at shoulder height.
Targeted Muscle: shoulders, back
Resistance Band Tricep Extension
- Stand with proper posture. Placing your left hand on top of the band. Bend your right elbow roughly 90 degrees and place it next to your ribs. With your right hand, grasp the band at a location that provides your desired resistance.
- Without using momentum, slowly extend your right arm and hold for one to two seconds.
Targeted muscle: triceps
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