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11 resistance exercises to train your arms, core, butt muscles

Resistance bands might be my favourite exercise equipment. Don’t get me wrong, I love a good dumbbell workout. But resistance bands are very affordable, portable, versatile and can help target larger muscles as well as smaller stabilizing muscles. Plus, Research It shows that engaging in rubber band resistance training improves balance, gait function, and flexibility. Search It also indicates that rubber band exercises cause greater neuromuscular stress than exercise with isometric contractions.

As someone who’s always on the go, I love that bands are easy to pack in and out in a small space (like a hotel room) and can literally be pushed down a drawer at home!

there Different types of resistance bands. I would like to have two sets: a smaller set, a linkage, and a longer one with an attachment knob. Smaller resistance bands are ideal for use Work on the brigades And the legs because the range of motion is smaller than it is in the arms. The arms require greater resistance ranges to allow for a greater range of motion. In addition, the handles make it easy to hold the resistance bands while performing pulling motions to them Work the upper body.

Here are 11 resistance band exercises that you can use to train your entire body!

These exercises are performed with a resistance band with handles.

wooden chopper exercise

wood cutter

Engaging the shoulder, abdominal and quad muscles, wooden choppers are great Shoulder strengthening exercise which also runs in the entire kernel. Start with one foot placed in the middle of the resistance band. Hold one of the handles with both hands. In the starting position, place your hands holding the handles close to your knee. With a slight bend in your knees, begin to pull the handle across your body diagonally with arms extended. Make sure you engage your abs and use your oblique arms to twist the body. The stop point ends above your opposite shoulder. Slowly return to the starting position. Repeat 10 times, then switch sides.

Triceps kicks

Triceps kicks

Step on the resistance band with feet hip-width apart. Hold one handle in each hand. Keep your back straight as you stop at the hips to tilt your torso forward. Rotate your hands so that your palms are facing your body. Add a 90-degree bend of your elbows with your arms bent at your sides. Keeping your elbows folded, push the handles back and up until your arms are fully extended. Return to the starting position. Repeat for 10 repetitions.

pull over head

pull over head

Hold one handle of the resistance band in each hand. If the strap is too long, let the handles dangle and hold the actual strap so there is no slack. Stand with your feet hip-width apart. Extend your arms straight up, palms facing away from your body. Make sure there is enough tension in the resistance band so that it is difficult to separate your arms from each other, but not so much that you have to put in the effort to do so. Keeping your arms straight, pull the bar away from each other and face to the sides until your arms are in a “T” position. Return to the starting position. Repeat for 10 repetitions.

sliding exercise

tear up

Stand with your feet hip-width apart and grab one handle of a resistance band in each hand. If the bracelet is too long, let the handles dangle and hold the actual strap. Extend your arms straight out in front of you, palms facing the floor. Make sure there is tension in the resistance band, enough that it is challenging, but not so much that it is difficult to separate. Pull the bar apart until you are in a “T” position with the arms, making sure that the hands and arms are still parallel to the floor. Return to the starting position. Repeat for 10 repetitions.

curved struggle

curved struggle

Step on the resistance band with feet hip-width apart. Hold one handle of the resistance band in each hand, palms facing each other. Add a slight bend in your knees, and push your hips back to hinge your torso forward. Maintain a flat back with the core engaged. Let your arms hang below your shoulders, adding a slight bend to your elbows. Move your elbows straight to bring the resistance band to your chest, keeping your elbows tucked at your sides. Slowly return to the starting position. Repeat for 10 repetitions.

Biceps flexion

Biceps flexion

Step on the belt with both feet and hips apart. Hold one handle in each hand, arms down by your sides. Bend your knees slightly and pull your abdominal muscles inward. then Pull the belt up toward your shoulders in a biceps flexion and release. Repeat 10 times.

above pressure

above pressure

Start with one foot forward, standing on top of the band, and the other foot behind you. Alternating your grip, grab the handles from below with your palms facing forward and away from you. Begin by grabbing the handles at shoulder height. Then press the bar above your head, fully extending the arms. Release down to the starting position and repeat 10 times.

These exercises are performed with an annular resistance band.

Standing side taps

Standing side taps

this exercise Middle gluteus works (the muscle outside the hip) and thighs. It’s also a little bit of the heart movement because tapping from side to side without interruption will raise your heart rate. Step into the resistance band just above your ankles. Pull your navel toward your spine and bend your knees until your bottom is back. Put your feet open at the same width as your shoulders. This is a modified squat position and you will stay here throughout your workout! Press your right foot to the right, feel the tension on the bar, and bring it back to center so that the feet are about shoulder width apart. Then press with the left foot on the left and feel the tension on the belt; Return it to the center. Repeat this for 10 flicks on each side.

Banded Squat Stand

Banded Squat Stand

Get into the resistance band with both feet so that they are around your thighs, just above the knee. Bring the feet hip-width apart to create tension on the belt. Pull the navel and bend at the knees to sit with the glute muscles. Act as if you are sitting in a chair, then move down through your heels to stand again. The band helps Glute activation With tension around the legs and helps stabilize your body Performing squats properly. Repeat 10 times.

Standing Side Walking Band

Standing Side Walking Band

Get into the resistance band with both feet so that they are around your thighs, just above the knee. Open feet hip-width apart to create tension on the belt. Lower the navel down to a half-squat position, pulling the navel toward the spine and pressing down through the heels. Then shift your weight to your left side, and roll sideways to the right. Bring your left foot in slightly, keeping tension on the bar, and continue to step sideways to the right like this for 10 steps (or however many degrees you have room for!). Then repeat to the left.

Banding Bridge

Banding Bridge

Get into the resistance band with both feet so that they are around your thighs, just above the knee. Lie on your back and bend your knees with your feet hip-width apart on the floor. Shake the tape around the upper thighs. Take a deep breath, then exhale as you pull your navel inward toward your spine and tilt your pelvis forward to press your lower back into the floor. Slowly roll down your back and middle of your back and then up your back off the floor to bridge standPress your legs out against the bar and open your legs wide. Hold it at the top. Then, pulse the legs and band to the sides for 10 repetitions. Slowly lower back on the floor vertebrae by vertebrae. Repeat 10 times.

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