Push palms slightly away against the resistance of the band and hold for three counts, then release. Start with band around wrists, arms extended out straight in front of shoulders, palms facing in. Retract your shoulder blade and slowly release the band back to the start. Straighten right arm towards left foot, then bend the right elbow, pulling the band towards your right hip. Repeat for 45 seconds, then hold the band halfway up and do quick pulses for 15 seconds. Curl up fast then resist the band for 4 counts to slowly lower. Hold band with right hand, place your right elbow inside your right thigh. Press into the right heel and engage glutes to rise back up to stand. With the majority of your weight in the right foot, hinge from the hips and raise the left leg up as the chest and shoulders lower, maintaining leveled hips and a straight line from shoulder to heel on the left. Hold the other end of the band with the left hand. Take a small step to the right eight times. Keep feet parallel with tension on the band. Repeat this entire sequence three times.Īccording to Rhonda Hunt, a NASM-certified personal trainer and group fitness instructor, resistance bands are a great way to target all the small muscles that often get missed during other types of workouts. Keep one hand centered while the other raises laterally to engage the shoulder muscles. Reach your hands out in front of your body. Place the band under your left foot and grab the top of the band with your right hand. Grab the other end with your left hand and press down to active tricep. Hold the band against your right shoulder. Stand back up against resistance of band and repeat. Pretend you are sitting back into a chair to squat. Place the band around your quads above the knee. Pull your arms up to squeeze your back muscles. Place one foot in the middle of the band and stand on it. Push-up against the band from a knee or plank position. Here, Zocchi shares his go-to resistance band workout. With all those benefits in mind, pick up a resistance band and try one the full-body workouts below to hit your triceps, quads, and everything in between. “They can also help keep the load off certain injuries.” “Resistance bands have a lower impact on your body than weights and you typically have a bit more control,” he adds. They’re also a good bet if you’re looking for something gentle. He compares this type of movement to dumbbells, where tension can be lost at certain points of an exercise. “Bands work by allowing you to isolate muscles and putting those muscles under constant tension through the range of motion,” Zocchi explains. First of all, the stretchiness of a band helps you reach deep into muscles that you might otherwise miss, especially if you usually exercise with weights. And you can use them for more than just donkey kicks - there are plenty of full-body resistance band workouts that’ll work all the muscles within your body.Įxercising with resistance bands comes with unique perks you don’t get from traditional weight training. “They’re cheap, you can take them anywhere, and they take up next to no space, so they’re a winner if you’re looking to change up your routine,” says Centr head trainer Luke Zocchi, who uses them regularly. In fact, the super portable fitness equipment comes highly recommended by a lot of trainers. But if you want to switch things up, you can easily get a full-body workout using resistance bands instead. When it comes to strength training, you might automatically reach for dumbbells or kettlebells, or hop on a machine at the gym.
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