Resistance bands often get overlooked by gym goers compared to other gym equipment people use to achieve their fitness goals.
However, those elastic bands usually left hanging or lying on the floor, are effective for various exercises or workouts if used correctly.
Resistance bands, also known as strength or exercise bands, add a lot of fluidity and simplicity to your workouts, and in this article, you’ll learn all you need to know about them.
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What Are Resistance Bands?
Resistance Bands are an easy-to-use exercise tool. They are rubbery in texture and come in different colors, sizes, and lengths.
What Do Resistance Bands Do?
Resistance bands are used for a variety of reasons and exercises. However, some of their essential purposes include:
- For Rehabilitation, resistance bands aid recovery, especially in shoulder, hips, or knee injuries.
- To build strength – resistance bands are used to exert force on your muscles when stretched and can be used for both upper and lower body strength training.
- To improve mobility – resistance bands are a great tool to help improve your joint mobility due to their texture.
What Shapes Are Resistance Bands?
Resistance bands are designed in different types of shapes. Some are designed in loops, while some are straight. Others are flat or tubular with handles attached.
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Can Resistance Bands Break?
Yes! Resistance bands can break as the quality reduces over time due to wear and tear from use. Also, improper usage of resistance bands can lead to breaking. Therefore, before you use your bands for any exercise, you should inspect them to ensure they are still in good condition.
How Much Weight Can a Resistance Band Hold?
Various resistance bands exist for different weight classes, ranging from light resistance bands that offer 2.5 kilograms to 3.5 kilograms of resistance. Medium resistance bands are perfect for 3.6 kilograms to 5.5 kilograms.
Meanwhile, heavy resistance bands supply 6 kilograms or more, while extra-heavy resistance bands offer over 13 kilograms.
Can Resistance Bands Snap?
Resistance Bands can snap if users let go of an end while under tension or if the band breaks. If either of these happens, it can cause one end of the band to snap towards the user dangerously, which can cause severe damage and injuries.
Can You Grow Your Glutes With Resistance Bands?
Yes! Resistance bands are one of the perfect and most effective tools to get your glute bridge abductions. To do this, place the band above the knee on the lower part of the thigh.
Afterward, lay flat on the back, and raise your hips while keeping the heels pressed to the floor. Keep the hips up, then open the knees to create more pressure in the band.
Hold that position for 30 seconds, then recover and repeat. Doing this exercise activates the glutes, abductors, and hamstrings.
Can Resistance Bands Help Lose Belly Fat?
Resistance bands can aid in specific exercises focused on losing belly fat. For example, you can use the bands to move against resistance while planking, an abs-focused activity.
How Far Can I Stretch Resistance Bands?
The perfect and recommended length to stretch your bands is 70% elongation, which is 1.7 times natural/resting length. The bands are more susceptible to breaking when pulled over 150% of their resting length.
Can Resistance Bands Replace Cables?
Yes! Resistance bands can replace cables since they are used for the same strength concept. Resistance bands can function whether it’s to do tricep pull-downs or seated cable rows.
How To Use Resistance Bands for Pull Ups
Resistance bands are suitable and can be used to aid pull-ups. To do this, loop the resistance band around the upper construction of the pull-up bar. Then, grip the bar with an overhand grip, your elbows pointing away from you farther than the shoulder width.
Afterward, place your knees or feet in the band, then start your upward and downward movement of your shoulder blades while keeping your legs in the band.
How To Use Resistance Bands for Hip Thrust
To use the resistance bands to improve your hip thrust exercise, place the band around your knees and lie on your back. Then keep your feet together, your knees bent, and add a little outward pressure to keep the band taut.
Afterward, Lift your hips while keeping your arms pressed to the ground. Hold this position for a few minutes while stretching the band.
How To Use Resistance Bands on Stationary Bike
Resistance Bands can be used for a couple of upper body exercises while using a recumbent bike. One of these exercises is rowing and back flies.
For a rowing exercise, loop a resistance band around the post of your exercise bike so that you would have to reach slightly forward to hold the ends.
Afterward, pull the band backward while keeping your elbows tucked in tight by your sides. Also, focus on squeezing your shoulder blades together as you pull.
How To Use Burn 60 Resistance Bands
The burn 60 resistance bands can be used for a variety of exercises and can aid in keeping your routines simple.
For your abs training, place the burn 60 resistance band around your feet, then stand with your feet hip-width apart and hands behind your head. Afterward, lift your knee to your right elbow and then your right knee to your left elbow.
For legs training, place the burn 60 resistance band above the knees, then cross your right leg behind your left leg in a lunge. Next, stand and extend the left leg straight out and repeat.
For glutes training, place the burn 60 resistance above the knees, then stand on your feet with your shoulder-width apart and squat. Next, take 15 wide steps to the right while still squatting, then repeat on the left side.
How Much Resistance Is the Green Band?
Resistance bands often come color-coded to indicate their weight class. For example, the weight of the green-colored resistance band is usually about 2-10 pounds of resistance.
How Much Resistance Is the Red Band?
The red resistance bands are light and are usually about 2-7 pounds of resistance.
How Much Resistance Is Blue Band?
The blue resistance bands are usually of medium resistance between 3-4 pounds.
What To Use if You Don’t Have Resistance Bands
If a resistance band is unavailable or you’re allergic to the latex material, you can use a robe tie or a bungee cord.
Can You Bring Resistance Bands on a Plane?
Resistance bands are allowed on a plane if you keep them in your suitcase.
Resistance bands are one of the best pieces of gym equipment you can own.
They’re versatile, portable, and affordable, making them a great choice whether you’re just starting out or are an experienced fitness enthusiast.
In addition to providing a challenging workout, resistance bands also offer some health benefits that other forms of exercise may not provide.
What is your favorite resistance band exercise?
We’d love to hear about it in the comments!