The Best Resistance Bands Exercise
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Resistance bands have not managed to carve a niche for themselves in the weight training circuit. Lately, however, more and more people are opting to exercise with resistance bands due to the increased benefits provided by them.
Resistance bands can be picked up from the market and the exercises can be easily done at home without bothering about hitting your local gym. They are compact, easy to fit into your luggage and provide a far greater range of motion than free weights.
There are also less chances of injuring yourself with a resistance band. Make sure you pick a band that is appropriate to your weight and fitness levels. Here are some simple resistance band exercises that you can do.
Best Resistance Bands Exercise
Chest
The chest musclescan be exercised in a number of ways with the resistance band.
Bench Press
Take a bench, which has legs. Fix the resistance band securely on the leg that is closest to the head of the bench. Now lie down on the bench. Grip both sides of the band with your palms and press up like you would do in a normal bench press up. Inhale when you get the band down and exhale when pushing the band up.
Cross Over
This exercise should ideally be done in a gym. Secure the band on both sides of a machine that is hooked to weights. The sides should be opposite to one another. Now firmly grip resistance bands with each hand. Stand facing away from the sides with hands forward and palms facing up. Now bring the resistance band across till your mid chest. Do 3 sets of 10 reps each. You can also add weights to the resistance bands to increase the difficulty level.
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Bicep Curls
To tone the biceps, you can do bicep curls with resistance bands. Stand on the resistance band with one leg. Now loop your palm to the other end of the resistance band and bring the band up to do a normal bicep curl. Make sure that your elbows are locked and your arms have a full range of motion.
Overhead Tricep Extensions
Stand with both feet on one end of the resistance band. Bring the other end up from behind you and loop both your hands on this end. Now do normal overhead tricep extensions, locking your elbows and making sure that your elbows are close to the ear.
Shoulder Raises
This exercise is great for the deltoid muscles. Stand on one end of the resistance band with both your feet firmly planted on one end. Now grip the handles of the resistance band, one in each hand. And bring it up to your till shoulder level and directly above the head. Press upward as you would in a typical shoulder raise.
Lateral Raises
Another good exercise for the shoulders is lateral raises with the help of a resistance band. Stand on the resistance band with both your feet. Grip the handles, one in each hand, bring both your hands up, and raise your arms up in a way that the arms are parallel to the floor. Slowly go back to the starting position. Repeat this exercise 12-14 times in two sets.
Photo Credit: Resistancebands.com/exercises.html
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