- In order for a muscle to grow, its tissue must be broken down through some form of resistance. By constantly breaking down muscle tissue, then allowing it to regenerate, it will begin to grow in size and definition. The whole concept of the resistance band is performing exercises that use its elastic nature to work specific parts of the body. Traditional weights only provide resistance during one direction of the movement, but resistance bands provide a steady stream of tension throughout the entire movement. This is sometimes referred to as negative resistance. The biggest benefit of a resistance band is this ability to work more than one muscle at a time creating an efficient, streamlined workout. Another great benefit is the bands are portable and lightweight, so you can work out just about anywhere.
- There are three major muscle groups for the upper body: chest, back and shoulders. With a resistance band, you can perform basic exercises that will effectively work all three areas as well as your arms. For the chest, the best exercises are the press and the fly. To perform a chest press, in a seated position wrap the band around your back and push your arms straight out in front of you, then slowly allow them to contract back toward your body. To perform a chest fly, keep your arms out to your sides, then slowly bring your hands together. For your shoulders, the best exercise would be the military press. Standing on the band, raise both arms straight up above your head, but be careful not to fully lock your elbows. Slowly allow your arms to come back down. To work your back you will need something to connect the middle of the band to, such as a door knob. Facing the door knob, pull both ends of the band into your chest, then slowly release your arms back out. This movement is the exact opposite of the chest press as it will provide resistance for the large muscles in your back. There are numerous variations of these basic exercises that you can incorporate into your workout simply by altering the angle of each movement. You should do each exercise three times, performing 10 to 15 repetitions per set. If you are just starting out, you might have to slowly build up to this level.
- There are three excellent resistance band exercises for your lower body: the squat, leg extensions and calf raises. To perform a squat, stand with your feet on the band and your arms at shoulder width. Slowly lower your whole body by bending your knees. Try and go as deep as possible before standing back up. The leg extension can be performed in a seated position, using your feet to extend the band out while holding onto the ends with your hands. Slowly allow your legs to contract back toward your body. To perform a calf raise, stand on the band with both feet, but this time only use your feet to extend your body upwards while keeping your knees straight. Perform each of these exercises three times, with 10 to 15 repetitions per set.
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