Resistance Bands and why to choose them

Firstly lets say why resistance bands is one of the fastest growing and widely used product on the market. Well resistance bands or resistance tubes as they are also known are used for many different reason and have multiple uses within the exercise and fitness community for example they give constant resistance with all motions like for the bicep curl (a basic lift of the arm curling upwards) when the band is at a resistance of the users choice the resistance gets harder as the elastic of the band gets more tension. They also take pressure and stress off any joint which a dumbbell doesn’t as gravity is the force not the resistance of the band. So as you can see the reason lots of people including top athletes are turning to bands and resistance training is not only because they provide the same amount of a resistance workout as free weights but also take pressure off joints which cause injury and can put the user out of commission for a length of time.

Other benefits of resistance band training are the easy mobility of the bands people use these from home the office and when they travel to know that the can get a workout to they standard at anytime and with resistance bands or resistance tubes they are light and take up very little room. Since the explosion of the P90x craze which is fantastic workout alongside other great body toning workouts P90x is one Headline fitness stands by saying that not only does it work but 90 days is just the start we say its a life style and those who do it and finish it also agree its something that they have achieved and proud of them selfs for getting through it.

Some examples of workouts that resistance bands are used for and which muscles they workout.

Bicep Curl

The bicep curl is a motion where you stand with the amount of resistance you require and then in an upward curling motion bringing the hand towards the shoulder or delt while keeping the elbow facing downward this with get harder with the resistance of the band being stretched. This exercise is great for both growing big biceps and toning the arm. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Tricep Extension

The tricep extension like the bicep firstly place the band at a level of resistance you require this time bring the band behind the back with your elbow facing the sky and rise the hand towards the sky place the pressure of resistance on the tricep again this with have greater resistance when the band is stretched also taking pressure off the joint this exercise is great for not only growing the tricep to give the user big arrms but also toning the back of the arm for that tight effect. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Front Delt Rise

This exercise is where again you have the level of resistance upon the band you start with the arm straight down by your side and rise it straight up in front of you when the resistance band is at full stretch or when you feel comfortable with the resistance hold for one second then lower and repeat this exercise is great for the toning and building size of the front of the shoulder giving the nice rounded effect. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Side Delt Rise

With this exercise again start with the level of resistance you require with your hand down by your side rise the arm straight out to your side feeling the resistance band getting to the point of tension you require when the arm is straight out in a straight line with the shoulder when the resistance band is directly out hold for a second and the return to the start and repeat. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Rear Delt

Now with the rear delt its kind of different you firstly attach the door anchor at hip level or shoulder level now starting with the resistance band across the chest with the arm straight you then rotate the arm from one side of the body to the other until the arm is straight out feeling the pressure upon the rear delt with this exercise expect your level of resistance to be lighter as its not a muscle you use as much as the others it will tone and build also just as the other parts of the delt. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Chest Press

There are numerous ways to work the chest with resistance bands two examples we like to do is have one end of the band in one hand and one in the other place across the back and simply do a push up with the band at a level of resistance that you choose. The other we really like involves a bench you place the resistance band under the bench and like you would with a bar bell or dumbbells you rise the hand upwards towards the sky tensing the chest at the full range of motion again when the resistance is at its most this is where you should gage the level of resistance you require. This exercise will increase the size of the chest and can be done on both an incline and a decline to hit all areas of the chest. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Chest Fly

With this exercise you want to firstly apply the door anchor at a chest level then with your back facing the door arms out straight to your side inline with your chest and in a fly like motion bringing them together again tensing when you reach the point of resistance you require and repeat. This exercise will help tone the chest giving that round look. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Shoulder Rise (military press)

The military press is a fantastic way to really grow and tone the shoulder firstly you have two ways of doing this one is sit one the resistance band and the other is standing on the resistance band both are the same and give the same effect just which you feel comfortable with. When you have the way you choose then bring the arm to a 90 degree angle and each side with elbows facing straight out to the sides hands facing toward the sky you then push straight up when the resistance band is at the top and your arm is straight then you should feel the resistance you require. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Back Flys

Like the chest flys you start buy applying the door anchor at chest height but this time facing the door you do the same motion in reverse you now start with the resistance bands out straight in fount of you and the in a reverse fly motion you finish with the bands straight out to you side this will work the lateral muscles giving the V shape to the body and toning the sides giving the wings effect. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Obliques

Now the obliques is one most men and women crave most the V shape on the abs area which every underwear model has firstly you place the door anchor at hip height while facing sideways at the door place the resistance bands in your hands close to the door keeping the straight rotate the body making the resistance greater the more you twist away (very much like a baseball player or a person cutting down a tree) when you have done your reps switch side and repeat. Recommended – 3 sets of 20 reps for toning and 3 sets of 12 reps at max resistance for size and strength.

Abs and Core

The abs every man and woman like a nice flat toned stomach they’re many exercises that do the abs and strengthen the core the two we recommend are firstly sit down body at a 45 degree angle both legs and upper body then place the resistance bands under the feet making sure they’re secure and with each band in hand you extend the legs out and also at the same time extend the body making sure you don’t touch the floor with either. The other we like is when you again sit down and this time having your back flat this is a sit up motion but its a crunch with the bands also fixed securely on the feet and extend the legs feeling the core tense as you extend. Recommended – 3 sets of 20 reps for toning and 3 sets of 12 reps at max resistance for size and strength.

Squats

As just like squats with free weights except you firstly stand on the resistance bands and having them placed or held at the point of the shoulder while you are in a sitting stance making sure your knees don’t go over the toes so you don’t apply pressure on the knee but on the hamstring and quad you stand directly upwards feeling the resistance you require when you reach the point of you standing up fully the when you lower making sure that you again don’t have the knee forward of the toes pushing the glute out and keeping the back straight. The resistance bands should be at full resistance when you reach the point of standing up straight. Recommended – 3 sets of 15 reps for toning and 3 sets of 8 reps at max resistance for size and strength.

Calve Raises

Now this is an exercise body part most find hard to tone and grow lots of people say the calve is genetic but as we have found with constant effort the calve like all muscles can grow and tone like any other. The two workouts we recommend are firstly standing on the resistance bands one handle in each hand at the level of resistance you require and making sure the bands are securely under the toes where that they cant move you simply stand on the tip toes tensing the calve when you reach the top and hitting the max resistance making sure the band is firmly in each hand and the arms don’t move to let any pressure off the calve. The second is while sitting again making sure the resistance bands are firmly placed under the toes so they cant move you then extend the foot out applying the pressure upon the calve hold both exercises for one second at the extension of resistance so you get the tension. Recommended – 3 sets of 20 reps for toning and 3 sets of 12 reps at max resistance for size and strength.

There many more exercises with resistance bands theses are but a few and a starting line for you to enjoy please refer to our videos for any help or contact us with any questions on resistance training or how resistance bands and exercises you have found have worked for you. Have a great day from all us here at HEADL1NE FITNESS.