A set of resistance bands could be the team perfect training. They are cheaper than a single kettlebell and fit in a suitcase pocket. You can roll your desk chair across the room, grab a set of bands, and do a short set between meetings.
Research suggests that resistance bands They are usually as effective as weights to develop strength, endurance and muscle mass. And since the bands can be stretched and pulled in different directions, they allow you exercise muscles which free weights often don’t allow you, said John DeWitt, director of Sciences applied to sports of the Rice University.
For example, if you are working your swimming technique or your tennis swing, Gravity makes it difficult to accurately recreate these movements with a free weight. But with a band, you can imitate the pull of a stroke back or the movement of a forehanddijo DeWitt.
The bands vary in size, from small, flat belts to long, elastic ribbons. Some have handles, others can be anchored to a door or other stable surface. Most games use different colors to indicate the different levels of resistance, but there is no universal color scheme among manufacturers.
The elastic bands giantsknown as “proud” They are the most versatile, but tubes with handles may be easier to grip, said Vanessa Liu, an online fitness trainer. The mini bandwhich can be wrapped around your thighs or ankles while doing squats or lateral shifts, are especially good for strengthening your legs.
All bands can be made easier or harder depending on how much you stretch them, Liu said. The trick is in maintain challenging tension and, at the same time, maintain good posture, he added. Too easy, and there is not enough tension in the band; too hard, and it is more difficult to control.
Summary
Time: about 20 minutes
Intensity: media
What are you going to need?
Low, medium and heavy “pull-up” bands or bands: These are long ribbons without handles. The set should have at least three bands with different resistance levels, but five is ideal.
Make personal adjustments
To determine if your band has the proper amount of stretch, DeWitt recommends following what he calls the “rule of three sets of 10”. “If you can get to three sets of 10 and can’t go much further, you probably have the right kind of endurance,” he said. If you can’t finish, switch to a lower resistance band. If you finish easily, use a heavier resistance one.
Squat with band
Goals: glutes, quadriceps
Banda: Medium/Heavy Weight Reps/Band: 10 reps in three sets, with a one to two minute rest between sets
Get high standing on the band, with your feet shoulder-width apart. Pull the band over your upper arms and raise your elbows so they are approximately parallel to the floor. Put your hands together and stand squatkeeping the spine neutral and the trunk contracted. Stand back up, squeezing your glutes and quads. The band should keep everything aligned, giving you good squat form.
standing chest press
Goals: pectorals, anterior deltoids, triceps
Banda: light/medium weight Reps: 10 to 15 reps in three sets, with a rest of one to two minutes between sets
Loop the band around the top of the back. Hold one end of the loop with each hand. Press the band horizontally forward, as if you were pushing something from your chest. Avoid locking your elbows. This movement can be done standing or sitting.
Seated row
Goals: upper back, middle back
Love: light/medium weight Reps: 10 to 15 reps in three sets, with a one- to two-minute rest between sets Sit with your legs extended. Wrap the band around your feet and hold one end in each hand. sit uprightwith the torso contracted and shoulders back. Pull the band to your waist and release it in a rowing motion. If you find it difficult to keep your legs straight, bend your knees slightly.
Dead weight
Goals: hamstrings, glutes, upper back and core
Banda: medium/heavy weight Reps: 10-15 reps for three sets, with a one- to two-minute rest between sets Stand in the center of the band with each hand holding one end of the tape, as if holding two shopping bags. Lean forward, lowering your hips and dropping his hands, and then stand up straightincreasing the tension on the band. Beginners should pay special attention to posture, trying not to arch or hunch their spine, said Randal Claytor, professor of exercise physiology at the Miami University in Ohio.
Anti-rotation press
Goals: shoulder muscles, trunk
Banda: light/medium weight Reps: 10-15 reps in three sets, with a one to two minute rest between sets Stand on the band with your feet aparts shoulder height. Keep your torso upright and your knees slightly bent. Clasp your hands around the end of the band. Press it forward, in front of your chest, until you feel good tension. Press your hands further forward, increasing tension and activating your core, and then return your hands to the starting position.
Overhead press
Goals: shoulders, triceps, upper back
Banda: light/medium weight Reps: 10-15 reps in three sets, with a one- to two-minute rest between sets Stand on the band with your feet shoulder-width apart. Pull the top of the tape so that it is stretched across your chest, with your hands on your shoulders. Push the band so that your arms are extended, straight above your head. The resistance will increase as you push up.
“Be careful not to arch your back when pressing your arms above your head,” Liu said. If you see this happening, switch to a lighter weight band. Where to Next As you gain strength and endurance with these exercises, you can move on to heavier bands. But progress slowly to avoid injuries.
The bands lose elasticity and therefore become looser over time. They can also crack. Consider the possibility of replace them every year.
*Jenny Marder is an editor, NASA science writer and freelance journalist.
*Theodore Tae ©The New York Times
