One of the key points is that they can be used to work many areas of the body without adding an additional load to the joints. The most common strength exercises tend to focus on the larger muscle groups, but in the case of workouts with elastic bands the exercises often help us to work more on those smaller muscles that participate in stability.
TYPES OF BANDS
The bands of resistance can vary enough according to the size, the color, the form and the level of resistance that suppose. These are the main categories:
Shape and size of the elastic bands:
Circular bands: they are usually shorter and thinner than the most common bands.
Open: with or without grip.
Color and resistance level:
Elastic bands are usually sold in different colors: the color usually represents the level of resistance that they suppose, although this varies according to the manufacturer. As a general rule, for example, the green color is usually for the intermediate level.
In the market you will find bands of different resistance levels: the thinnest and smallest bands usually withstand a load of 1-10 kg and the longest and thickest ones withstand 5-90 kg of tension.
HOW TO USE THE STRENGTH BANDS TO FULFILL YOUR OBJECTIVES
Here we propose a series of exercises that you can combine in two ways, based on the objectives you have:
Option 1: use the bands to do a full strength training, either full-body or to work specific areas. Choose 3-5 exercises and do 8-25 repetitions of each, repeating everything in 2-5 rounds. The repetitions and series you choose depends on your physical level and the level of resistance of the bands you use.
Option two: do a warm up with the bands, to activate a particular muscle group. For example: if it usually costs you to feel that you work your buttocks well, you can do two rounds of Fire Hydrants and Side Squats before doing your leg training. Do as many repetitions as you need to notice that you work your glutes correctly.
THE 11 BEST EXERCISES WITH ELASTIC BANDS
1. WALL LATERAL PULLDOWN
Target muscles: dorsal, upper back
How to do the exercise:
Stand with your back against the wall. Put the resistance band around your thumbs or wrists and extend your arms up, over your head. Next, bring the arms down and pull the elbows to the side (forming a 90 degree angle) while you stretch the band and together the shoulder blades. Go back to the starting position.
2. TRICEPS EXTENSION
Target muscles: triceps
Hold the resistance band with your hands and flex your elbows. Raise the right elbow on your head keeping the right forearm parallel to the ground. The left hand should be in front of the left shoulder. Extend the right arm, without separating it much from the head. As you stretch your right arm, the band will stretch out and you will notice that you are working on the muscles of the upper arm. Go back to the starting position.
Do you want to work the triceps well? Try these 7 exercises to strengthen the triceps.
3. BICEP CURL
Target muscles: biceps
How to do the exercise:
Sit on a chair, step or on your heels. Fold the resistance band below the right knee and hold it with the right hand. Pull the band towards the right shoulder. The upper arm should stay fixed and the elbow should be under the shoulder, close to the body. Release the tension and return to the initial position. Do all the repetitions with the same arm and then change sides.
4. SHOULDER EXTERNAL ROTATION
Target muscles: shoulders, upper back
How to do the exercise:
Place a small band around the wrists. Flex the elbows and keep them close to the body. Move your forearms to one side out to extend the band. Turn the palms at the same time, so that they are up when the band is extended. Go back to the starting position.
5. FIRE HYDRANT
Target muscles: glutes, hamstrings
How to do the exercise:
Get on all fours, with the band placed above your knees. Keep the neck, back and hips in the same line. Move the left leg outward, stretching the band to the side. The rest of the body must remain static: do not turn to any side. Go back to the starting position. Do all the repetitions with the same leg and then change sides.
6. DONKEY KICK
Target muscles: buttocks, ischiotibiale
How to do the exercise:
Get on all fours, with the band placed above your knees. Keep the neck, back and hips in the same line. Raise the left heel to extend the band. Remember not to raise your hips and not turn your back. Go back to the starting position. Do all the repetitions with the same leg and then change sides.
7. MODIFIED SIDE PLANK LEG LIFTS
Target muscles: abdominals (obliques), glutes
How to do the exercise:
Put yourself in side plate or side-plank position. The left leg must be flexed and the right leg must be straight. In this way, the right elbow, the right knee and the left foot will be touching the ground. The resistance band must be placed above the knees. Raise the right leg feeling the resistance of the band. Keep the body straight and activate the glutes. Go back to the starting position. Do all the repetitions aside and then change sides.
8. HIGH PLANK LEG LIFTS
Target muscles: abdominal (oblique), gluteal, hamstring
How to do the exercise:
Stand tall or high plank, with hands and feet touching the ground. The hands have to be under the shoulders and the body has to form a line from the head to the heels. The resistance band is placed around the ankles. Activates the core and glutes and raises the left heel feeling the resistance of the band. Keep your body in line, without turning your back. Do all the repetitions aside and then change sides.
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