Resistance bands are a great addition to your workout. strength, muscle, balance, flexibility, and functional fitness. Bands can also make your workout more difficult. Plus, you can easily take it with you on the go, so you can train wherever you are. One word of caution? Before you start training, it’s important to know common mistakes with resistance bands and how to fix them.
Remember that proper technique can prevent injuries when training with resistance bands. “Unlike other devices, resistance bands create tension through the force you create on the resistance band,” he explains. Ash Wilking, CPT and tonality Strength coach. “Therefore, if [used] Ineffectively, they can slip or become overly interlocked, limiting proper movement and range of motion. ”
By learning about common mistakes in resistance band training, you can avoid injuries and get the most out of your workout.
1. Not using the right resistor
Choosing the right amount of resistor is essential to achieve the desired result. For example, larger muscles may require more resistance, while smaller muscles, such as the shoulder complex, may require lighter resistance.
“Choosing the right resistor largely depends on: [your] “Consider your current fitness level, technique, and range of motion. It’s best to start with a light band to assess the above before adding additional resistance,” says Wilking. Keeping track of which bands you use for which movements will help you make your workouts more efficient and successful in the future. ”
Related: 5 muscle-building workouts using resistance bands
2. You don’t know the range of motion you need
It’s important to know the appropriate range of motion for each exercise so you know exactly how much resistance you can add.
“It’s important to remember that as the tension in the band increases, the resistance becomes heavier, thus overloading the concentric phases of the movement,” Wilking explains. “Using smaller, longer resistance bands and varying weights allows you to choose both the appropriate resistance and band length.”
Related: How to make your arms bigger with resistance bands
3. Not using the correct form
No matter what exercise or training tool you’re using, don’t forget to use correct form.
“Understand the practice [you] What you are trying to accomplish is helpful [you] When you put a load on it, you start to understand movement patterns,” Wilking points out. “Resistance bands create a different kind of tension than a cable machine or free dumbbells. Adding resistance bands to your exercises… [you] must guarantee that [you] You have access to the same movement patterns.
4. Not considering the speed of each exercise
Switching up the load throughout the exercise also changes your effort.
“There is a possibility that [you] We focus on stretching the band (concentric phase), but we don’t control when the band shortens (eccentricity),” says Wilking. [you] Get out early, [you] Not only will you miss the opportunity to strengthen this part of your practice, but [yourself] Risk of injury. ”
Related: 10 Best Resistance Band Exercises for a Sculpted Butt
5. Band tension cannot be maintained
Band tension between each rep can decrease depending on the exercise you perform and the length of the resistance band.
”[You] You want to make sure there is resistance throughout the entire range of the exercise. [you’re] “In addition to avoiding injury, it’s important to get the most out of your workout,” says Wilking. “Starting an exercise at full strength without tension can create a dramatic gravitational pull when the load is applied.” There is.”
Related: 5 best resistance band workouts for belly fat
6. Not focusing on your core
When working with resistance bands, it’s important to activate your core.
“It is important to maintain [your] Keep your core engaged so your anchor points don’t move during the exercise, says Wilking. [you] You want to avoid injury, and core involvement can help reduce it, but [you] Even if you add core strength [you’re] Not focusing on core training. ”
