How To Use A Resistance Band?
Resistance bands are a great addition to your daily exercise routine. Anyone at any fitness level can benefit from resistance bands. These bands introduce you to strength training, and you can perform plenty of strength training exercises using resistance bands.
Are you confused regarding using resistance bands? Do you want to know how to use resistance bands? How to set up resistance bands? Do you want to know what exercises you can perform using resistance bands? If yes, you are at the very right place. Here we will let you know what does a resistance band do, what exercises you can perform using these bands.
What we will cover is as follows:
- What Are Resistance Bands?
- How to Tie a Resistance Band?
- How to Use Door Anchor for Resistance Bands?
- How to Use Resistance Bands Instead of Weights?
- How to Use Resistance Bands for Pull-Ups?
Now let's dive in.
What Are Resistance Bands?
Resistance bands are pieces of rubber that form flat loops of thin tubes. These elastic bands are used for strength training, muscle building, and physical therapy. These bands feature handles at each end.
Loop bands help perform total-body exercises. Resistance bands are available in various sizes, lengths, and resistance levels.
These bands help you build strength. Whether you are recovering from an injury or building muscle strength, you can find resistance bands for all levels of physical strength.
Resistance Bands are Versatile
Resistance bands are versatile, which means you can target any part of the body you want using these bands. These bands are incredibly effective at weight loss, building leg and core strength, and improving your range of motion so that you can perform other exercises as well.
Resistance bands are small and lightweight, so you can easily carry them with you while traveling. Furthermore, these bands are portable and easy to store, which means they are perfect for use at home or in hotel workouts.
How to Tie a Resistance Band?
Most resistance band exercises require that you tie the band to an anchor so that you can pull it against for resistance. You have to ensure that the anchor you are using is firm enough to hold your weight and the knot is strong enough. Otherwise, the knot will open up, and you may experience an injury.
You can tie the band to a pole, a skinny tree, or a doorknob.
The anchor should not move during your pulling operation. So, before starting the exercise, pull on the band with increasing pressure. Increase tension by shortening the band before putting pressure on the anchor knot.
How to Use Door Anchor for Resistance Bands?
Resistance bands starter sets mostly come with door anchors, which are effective and adjustable. Usually, door anchors consist of a sturdy nylon loop featuring a thicker part on one side.
To use the door anchor for resistance bands, close the door with the thick part on the other side of the door. And the other side of the loop sticking to the other side of the door.
The door frame needs sufficient clearance to close the door with the loop pressed between the door and the frame. All doors do not have this option, so interior doors serve as better anchors than exterior doors.
The best thing about door anchors is they are highly adjustable. You can place them wherever you want, including the top and bottom, provided the gap allows you to do so.
Over time, your door may wear because many rubbing operations will be going on. But the good thing is, there is minimal preparation required. Simply tie the bands at the preferred height and close the door.
How to Use Resistance Bands Instead of Weights?
Although resistance bands add an extra challenge to bodyweight exercises; however, they do not put additional pressure on your joints that external weights such as dumbbells and kettlebells do. So, they are a better alternative to weights.
So, how to use long resistance bands? Tie the band around a high wall hook or a bar. By holding both the band's handles using your hands, kneel with one knee on the floor to a position where you start feeling the tension in the band.
While keeping your back straight, gradually pull down your elbows. You will feel your back muscles contracting when you are performing the move.
How to Use Resistance Bands for Pull-Ups?
Do you want to perform pull-up exercises using resistance bands? If yes, here is a complete guide.
- Attach the band around the bar while pulling the long part through. Make sure that the tied knot is tight and secure. Once tied, the band should be firmly fixed to the bar.
- If you struggle to reach the band, you can stand on a box to reach the band comfortably. Pull the band down and place either one or both knees/feet into the band.
- Firmly hold the bar, ensuring that you are central with an evenly spaced grip before starting the exercise.
- Maintaining a stable body position, step off the box.
- Pull yourself up and maintain a straight body position until your chin is above the bar.
- Take a 2-3 seconds pause, and then lower yourself back to the initial position.
This exercise is a bit risky. So, you have to take a few safety measures while performing this exercise.
Some of the safety tips are:
Before starting the pull-ups, make sure that the band is tightly fastened to the barUse the size guide to choose the band that is appropriate for you
Place the box at a height where you can comfortably stand and get into the starting position.
Final Words
Resistance bands can be a great addition to your strength training exercises. You can perform plenty of exercises using these bands. It is convenient to carry resistance bands during traveling, which means you can perform strength exercises even on tour. So, we suggest you get your resistance band and include strength training exercises in your daily routine.