If you're wondering how to use resistance bands to build muscle, and if it's even possible, you're not alone. Many people think that to gain muscle you need to use heavy weights or join an expensive gym, but that is far from the truth. Resistance bands are inexpensive, easy to use at home, can be stuffed in a drawer or cupboard, and are perfect for beginners.
Are you looking to start your fitness journey in 2024? best treadmill Multiple gyms can help. best running watch or best smartwatch While they're useful for outdoor exercise, you can also start small by spending less than $40 / £30 / AU$60 on a simple set of resistance bands. Fitness doesn't have to be prohibitively expensive. With a set of resistance bands in various densities, handles, and door hooks, you can start working out at home and recreate almost any gym exercise that uses cables or weights.
Basics for building muscle
Before we get into resistance bands, let's quickly talk about how to build muscle with anything. The important thing here is the number of repetitions, or the repetition of the same action. Performing fewer than 6 reps with heavier weights (or denser bands) tends to be best for strength gains, while more than 12 reps improves endurance. 8 to 10 repetitions is the sweet spot for muscle growth. It may seem strange that muscle growth and strength are not the same thing, but it's true.
You can also slow down the repetitions and make things harder. Let's say bicep curls usually take 3-4 seconds. If you slow it down to 4 seconds on the top and 4 seconds on the bottom, all of a sudden your muscles are working harder and pulling on the elastic of the band for longer, which helps. you build muscle.
I've put together some training. Each exercise should be performed with as much resistance band resistance as you can manage for 10 repetitions, and each exercise should be done in 5 sets of 10 repetitions, with 60-90 seconds of rest between each set. there is. Do it slowly, taking about 4 seconds to complete each part of the movement.
If you find the exercise too easy, you can stretch the band a little before performing the movement to provide more resistance.
How to train your chest muscles using resistance bands
band push ups
This is very simple. Place the resistance band under your hands and the band itself against your upper back. From here, just do push-ups. It's a great way to pump yourself up and a great start.
floor press with band
For the floor press, hold the end of the band in your hands and lie on the floor with the band underneath you. All you have to do is stick your arms out in front of you. You can also do this while standing if you want more range of motion.
striped crossover fly
Finally got the fly. For this exercise, you will need to use a door hook (if your set of bands comes with one) or another anchor point.
Hold one end of the band around the pole behind you in both hands, keeping your arms almost straight and crossing them in front of you just below your pectoral muscles.
How to train your back muscles using resistance bands
banded vent overrow
To row with a resistance band, stand on the band, hold one end in each hand, bend your legs slightly, then lean forward, keeping your elbows behind your back and hands across your sides. to raise. You can also change this by changing the angle of your wrist.
band reverse fly
A reverse fly requires a pole or door anchor.
Place the band around the anchor, take one end on each side, and stand close to the anchor. Next, straighten your arms and move them from front to back as far as possible at shoulder height.
lat pulldown
Using a door anchor or pull-up bar makes this much easier. Wrap the band around the pull-up bar and pull the band down from each side, keeping your chest slightly up and your elbows behind you.
How to use resistance bands to strengthen your leg muscles
resistance band squat
There are several ways to do this, but our favorite is to stand on the band and squat down with the band in your hands. Make sure the resistance is taut to work more effectively when you are at the lowest point of the squat.
band rebate
Also known as the “donkey kickback,” this pose requires you to position yourself on your hands and knees on the floor. Simply hold the band in your hand, place the main part around the base of your feet, and push back on one foot at a time.
How to train arm muscles using resistance bands
band shoulder press
Stand on a resistance band, hold one end with both hands, and press straight up. Make sure to maintain proper form so this hits your shoulders properly.
biceps curl
Stand on a resistance band and hold each end with your hands at your sides. From here, raise your hand by bending your arm at the elbow, holding your palm facing in and rotating your palm to face up.
