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11 Finest Resistance Band Workouts for a Full Physique Exercise


Resistance bands are probably the perfect cheap coaching device you will get. Whether or not you’re a newbie or already at a sophisticated health degree, resistance band workout routines can provide your muscle tissues problem.

You should use resistance bands for exercises that target any body part with out placing further stress on the joints. And whereas the same old power workout routines concentrate on larger muscle teams, resistance band workout routines might be nice for focusing on these smaller muscle tissues that perform as stabilizers, too.

Forms of resistance bands

Resistance bands can differ in form, measurement, colour, and the extent of resistance they supply. Right here is an summary of the principle classes…

Form & measurement of resistance bands:

  • Looped bands: might be shorter and thinner, additionally known as mini bands or thera bands, or longer and thicker.
  • Non-looped bands: accessible with or with out handles.

Coloration & resistance degree:

  • Resistance bands are available in many various colours – not each band in the identical colour will supply the identical resistance – it is determined by the producer.

Tip:

When shopping for your band, test to see which different resistance bands/ranges can be found. For decrease physique coaching select a stronger one, for higher physique a lighter one. In case you are undecided, inexperienced usually supplies intermediate resistance.

  • Resistance ranges differ from mild to heavy: thinner, smaller bands usually are available in ranges from 1-10 kg (2-40 lbs) and longer, thicker ones from 5-90 kg (10-200 lbs) of resistance.

Find out how to use resistance band workout routines to succeed in your objective

You should use these workout routines in two methods:

  • One: as a full power workout, complete physique, or for a particular physique half, by selecting 3-5 workout routines, doing them for 8-25 reps and repeating 2-5 rounds. The repetitions and rounds will rely in your health degree and the resistance degree of the band.
  • Two: as a heat up, to activate a particular muscle group. Instance: If you happen to discover it laborious to actually really feel your glutes working…do 2 rounds of Hearth Hydrants & Facet Squats earlier than your subsequent leg exercise. Do as many reps as you must really feel your glutes working

High 11 resistance band workout routines

1. Wall Lateral Pulldown

Focused muscle tissues: Lats, higher again

Find out how to do the train:

Stand along with your again towards the wall. Place the resistance band round your thumbs or wrists and stretch your arms straight up over your head. Pull your arms down and your elbows to the aspect, bent at a 90 diploma angle, whereas stretching the band and bringing your shoulder blades collectively. Return to the beginning place.

2. Triceps Extension

Focused muscle tissues: Triceps

Find out how to do the train:

Maintain the resistance band in your fingers along with your elbows bent. Put your proper elbow over your head along with your proper forearm parallel to the ground. The left hand must be in entrance of the left shoulder. Lengthen your proper arm whereas holding it near the top. As the correct arm straightens, you must really feel the band stretch and the muscle tissues of your proper higher arm working. Return to the beginning place.

Need to really feel your triceps actually burn? Take a look at 7 bodyweight exercises for strong triceps.

3. Bicep Curl

Focused muscle tissues: Biceps

Find out how to do the train:

Sit on a chair, step, or in your heels. Tuck the resistance band beneath your proper knee and maintain it along with your proper hand. Pull your hand up in direction of your proper shoulder towards the resistance of the band. Your higher arm ought to keep stationary as you pull on the band, holding your elbow beneath your shoulder and near your physique. Launch the maintain and return to the beginning place. Do all repetitions on one aspect, then change to the opposite aspect.

4. Shoulder Exterior Rotation

Focused muscle tissues: Shoulders, higher again

Find out how to do the train:

Place a mini band round your wrists. Bend your elbows and maintain them near your physique. Transfer your forearms out to the aspect to stretch the band. Rotate your palms on the similar time, in order that they face up as soon as the band is stretched. Return to the beginning place.

5. Hearth Hydrant

Focused muscle tissues: Glutes, hamstrings

Find out how to do the train:

Begin on all fours. The resistance band must be above your knees. Hold your neck, again, and hips aligned. Transfer your left leg out to the aspect to stretch the band. The remainder of your physique ought to keep in place; don’t flip to the aspect. Return to the beginning place. Do all repetitions on one aspect, then change to the opposite aspect.

6. Donkey Kick

Focused muscle tissues: Glutes, hamstrings

Find out how to do the train:

Begin on all fours. The resistance band must be above your knees. Hold your neck, again, and hips aligned. Kick your left heel as much as stretch the band. Be sure you maintain your hips degree and don’t spherical your again. Return to the beginning place. Do all repetitions on one aspect, then change to the opposite aspect.

7. Modified Facet Plank Leg Lifts

Focused muscle tissues: Abs (obliques), glutes

Find out how to do the train:

Assist your physique in a side-plank place. Your proper leg is flexed and your left leg straight, in order that your proper elbow, proper knee, and left foot are touching the bottom. The resistance band must be positioned above your knees. Carry your left leg up towards the resistance of the band. Hold your physique straight and interact your glutes. Return to the beginning place. Do all repetitions on one aspect, then change to the opposite aspect.

8. Excessive Plank Leg Lifts

Focused muscle tissues: Abs (obliques), glutes, hamstrings

Find out how to do the train:

Assist your physique within the excessive plank place along with your fingers and toes touching the bottom. Your fingers must be underneath your shoulders and your physique in a straight line from head to heel. The resistance band must be positioned round your ankles. Interact your core and glutes and raise your left heel up towards the resistance of the band. Hold your physique aligned, don’t spherical your again. Return to the beginning place. Do all repetitions on one aspect, then change to the opposite aspect.

9. Squat with Facet Elevate

Focused muscle tissues: Glutes, thighs

Do you know?

This train, in addition to the Hip Abduction (nr. 11), targets the a part of the glutes known as the “gluteus medius”. The gluteus medius works particularly laborious when balancing in a single-leg stance. That’s why strengthening it helps stabilize and enhance your operating type, too!

Find out how to do the train:

Start standing along with your toes shoulder-width aside, toes parallel or barely outward. The resistance band must be above your knees. Carry out a squat and as you come up, raise your proper leg as much as the aspect by squeezing the outer a part of your glutes. As you step again, decrease your self right into a squat once more. You’ll be able to change sides with every repetition.

10. Leap Squat

Focused muscle tissues: Glutes, thighs

Find out how to do the train:

Start standing along with your toes shoulder-width aside, toes parallel or barely outward. The resistance band must be above your knees. Carry out a squat after which rise forcefully right into a bounce. Land softly on the balls of your toes. You’ll be able to stand again up in between or proceed with one other bounce.

Take a look at extra squat variations, most of them might be finished with a resistance band, too!

11. Hip Abduction

Focused muscle tissues: Glutes

Find out how to do the train:

Stand subsequent to a wall and maintain on to it along with your hand for help. The resistance band must be positioned round your ankles. You’ll be able to reduce the resistance by transferring the band above your knees. Carry your proper leg to the aspect whereas squeezing your outer glute. Hold your physique straight, don’t bend your torso. Return to the beginning place. Do all repetitions on one aspect, then change to the opposite aspect.

Want extra concepts?

Take a look at 9 resistance band exercises for the whole body that you are able to do anyplace for a killer power exercise!

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