How to Effectively Use Resistance Bands

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How to Effectively Use Resistance Bands

Resistance bands are an effective strength-training exercise, not to mention an affordable option to dumbbells and weights. To help you make the most of your workout, we are offering some top tips on how to use this adaptable piece of exercise equipment.

The Boxer

The Resisted Boxer exercise is a fantastic form of strength training and cardio that can be performed almost anywhere. Here’s how to do it:
Place the anchor band securely on a doorknob, pole or wall, and stand facing away from it, holding the band’s ends or handles, with your elbows bent by your sides. Place your right foot forward and simply extend out your left arm to the front of your chest, as if you are punching forward. Quickly changes legs and punch your right arm forward. Alternate the movements as fast as you can.

To tighten the resistance, we recommend standing further away from your anchor point, so your arms have to work a little harder. You can also reduce the intensity of the workout by standing closer to the anchor point. Just perform the exercise at a comfortable level.

The Deadlift

Tie the resistance band into a loop and stand on the band with your feet at hip width, whilst holding onto the opposite sit of the loop with both hands. There should be a slight bend in your knee, and just hinge forward from your hips, ensuring your chest is nearly parallel the floor. Make sure your abdominals are tight whilst keeping your back as straight as possible, which will result in a small stretch in your hamstrings. All that’s left to do is engage your glutes, whilst maintaining a straight spine, and bring your body back the start position. Repeat.

The Row

Place your feet on the centre of the resistance band, before crossing the ends to create an X. Next, hinge your upper body forward from the hips, holding onto the handle or the end of the resistance bands. Pull the band towards you and then back, effectively squeezing your shoulder blades together. A slight bend forward will also help you focus on your lats, which is your largest back muscle.

If you feel a pain at any point in any of the above muscles, stop the exercise immediately and allow your body to recover from the workout. Should the pain continue, don’t hesitate to consult your GP.

Resistance training is a fantastic way to build strength and muscle, and can be performed in the home, at the gym or even in the great outdoors. It is also a more affordable way to exercise in comparison to a gym membership or weights, so there’s no reason why you can’t start the above workouts right away.

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