One of the key ways to improve your training performance is to have good muscle mass, allowing you to work on strength and endurance. This does not mean that you need to spend long hours in the gym doing super sophisticated exercises and countless repetitions. In fact, you can improve your fitness with just one accessory: resistance bands.
What types of resistance bands are there?
There are different types of resistance bands that help to improve different areas. In this post, we are going to focus on two types: latex resistance bands and fabric resistance bands.
- Latex resistance bands
Resistance bands, generally made of latex, have been very popular in recent years. They are a perfect accessory to add intensity to workouts and improve fitness. These bands allow you to do virtually any exercise. Also, due to their resistance, they are an essential support accessory in Cross Training. Who hasn't started doing pull-ups with resistance bands?
- Fabric resistance bands
The fabric bands, which are also circular, have less stretch to them and offer greater resistance. They are usually made of cotton or polyester and help to strengthen the lower body in particular. They are very practical for activating muscle groups such as the glutes. In this case, they are more commonly used in other disciplines such as Pilates but they are also very practical for use at home.
What are resistance bands used for?
Resistance bands allow us to achieve different goals focused on improving our fitness.
- Muscle toning. Due to their resistance, they are often used instead of dumbbells, bars, or discs.
- Help in exercises. As previously mentioned, they can be used as an aid in different Cross Training exercises such as pull-ups or muscle-ups.
- Increased resistance. They can be used in some exercises to increase resistance and add difficulty; for example, in bench presses or push-ups.
- Stretching the muscles. All too often, we forget about the important role that stretching exercises have. It is very important to have a good stretching routine to avoid injuries that may prevent us from continuing intensity training.
5 exercises with latex resistance bands
✅ Deadlift
Take the band by the ends, rest it on the floor, and step on the middle. Do the deadlift movement using the resistance of the band.
✅ Face Pull
Sit on the floor. Take the resistance band and pass it over the heels (the more the legs are stretched, the greater the resistance and, therefore, the greater the difficulty). Bring the band toward the face while retracting the back.
✅ Chest Pull
Starting again on the floor. Attach one end of the band to a door or a bar to be able to pull. Depending on your level, you can do it with one or both hands.
✅ Biceps Curl
To do this exercise, first step on one side of the band and grab the other side with both hands. Flex and stretch your arms, doing the full curl. For more intensity, you can spread your legs slightly apart.
✅ Chest Press
Place the band behind your back and grab both ends. Push with both hands, keeping the back straight.
5 exercises with fabric resistance bands
✅ Squat
This exercise is a basic, but it is very effective. It consists of placing the resistance band above the knees and doing a squat. After a few repetitions, you will see how the glutes start to burn.
✅ Monster Walk
The resistance band should be placed at the ankles. The exercise consists of taking steps while using the resistance of the band. The longer the stride, the greater the intensity.
✅ Glute Bridge
Place the band above the knees. Rest your back on the floor with your legs bent slightly apart and the soles of your feet on the floor. Raise your hip, squeeze your glute as you lift, and lower your hip again. For more intensity, you can do an abduction.
✅ Glute Kickback
On all fours and with the band above the knees, do a kickback while tensing the glute.
✅ Static Lunge
This option can be done both statically and in motion. It consists of placing the band over the knees and lunging. Try this exercise in all its variations!
These are just a few exercises, but there are an infinite number of movements you can to with resistance bands. If you do not yet have the necessary equipment for these exercises, then take a look at our online store where you will find these accessories and many other pieces of exercise equipment that will help you improve your workouts.
If, on the other hand, you don’t want to use any equipment in your routines, you can read our post entitled Top 10 strength exercises you can do at home. Don't forget to share your favorite exercise with us in the comments!
