What is a resistance band?
A resistance band is a small physical training tool that is easy to carry, easy to use and very effective. It is also called elastic band, support band, tension rope, booster band etc. Resistance bands are usually made of natural latex and can provide different levels of resistance depending on the thickness of the band.
Resistance bands are widely used in the field of fitness and rehabilitation training, which can effectively improve muscle strength, body mobility and flexibility, effectively improve sports performance and Can help in the treatment of various types of chronic diseases in the human body.
★ Benefits of Using Resistance Bands
As a fitness enthusiast who has been lifting iron for many years, why do you have dumbbells at home and a fitness card in your pocket? Many people still buy resistance bands, why?
1 No more excuses for not having enough space.
Can’t fit large gym equipment in your home? Buy a resistance band to try, stack up to take up as much space as a cell phone, even during a pandemic, won’t delay your training program. But if you can’t get your hands on it at home, it is still recommended to use it outdoors.
2 No more excuses for too much trouble.
Too anxious to get to the gym? Are dumbbells too much trouble to remove? Resistance band, you deserve it. Get Them Out → Open Them → Start Practicing! Preparation takes only a few seconds.
3. Cost effective and versatile
You can take it to warm up, train, or rehab.
Whether it’s hip and leg training, core, or shoulders and back, arms, it can be perfect for her.
Not only at home, in the park, in the gym, for travel, can be easily carried and used.
★ What do I need to consider when buying a resistance band?
Whether on the Internet or in a real gym, we’ve seen resistance bands. However, they are colorful, different length and width, even the posture of each person in the hands is different, which will be a little confusing. There are many resistance bands, which one is right for me?
To get a good value and easy-to-use resistance band, you need to choose the best resistance band for your situation, starting with weight, length and construction.
1 Type of resistance band shape
Depending on the shape of the resistance band, there are three main types of resistance bands on the market: strip, loop and rope (long cylindrical rope).
Physical Therapy Resistance Band: About 120 cm long, 15 cm wide, without handles, open at both ends, without forming a closed loop. Areas of Application: Rehabilitation Training, Posture Correction, Balance Training, Functional Training, Warm-up Training, etc.
Loop Resistance Bands: Popular resistance bands, more applications for hip and leg training. Sizes vary, 10-60cm are available. Areas of application: hip and leg training, strength training support training (such as in pull-up training to play a supporting role).
Rope Resistance Bands: Rope resistance bands have live buckles at both ends and can be attached to a variety of handles. About 120 cm long, diameter varies. Fields of application: rehabilitation, conditioning, strength exercises, functional training.
Thinner and wider bands are more suitable for yoga practitioners or physical therapy users. For a variety of muscle-building uses, custom-made, thick and long-strip resistance bands are more flexible and easy to use. For power players who use them frequently, a solid, durable cylindrical rope (with a cloth wrap) resistance band is the best choice.
2 The resistance value of the resistance band
Resistance bands are usually marked with a pound or kilogram resistance value, with 1 pound equaling 0.45 kg. When using resistance bands in the fitness process, the main goal is to use the resistance of the band to increase the exercise load for our movements.
So, how do you check if the resistance band you have is right for you? You can check it using the following method.
In the process of training with a resistance band, if the action cannot be completed 8-10 times, it means that the resistance band is too much for your current stage. should be chosen. Resistance is about 40%-50% less than optimal.
If in the process of training, using the resistance band can easily complete the action more than 10-12 times, and there is no obvious fatigue, it means that the resistance band is a little too small for your current stage, your The current resistance band of about 40%-50% should be selected compared to the resistance is the most appropriate.
For different population fitness goals, resistance band selection is likely based on the following principles.
Also note that the higher the resistance of the resistance band, the better the training effect. On the contrary, the higher the resistance, the more difficult it is to use, and the more likely it is to injure the body, so you should pay attention to what stage you are in at the moment, and then Choose the correct resistance according to the phase of Band
3 Buy one or buy a set?
The current resistance band color in the market is also different colors, but we don’t think the color is designed to look good, different colors represent different tension, so you should check the amount of tension before buying and selling. Color should be seen. represented.
Everyone has a different strength level. It’s hard to know what width (pounds) of resistance band is right for you until you use it. In addition, as we gradually increase the intensity of training, the resistance of the resistance band can also be increased, so do not worry that the resistance band is not suitable for the situation, each color when purchasing. It is better to choose a resistance band. So you can change the resistance band at any time according to the training situation.
4 Which brand of resistance band is good?
As long as you buy from a regular manufacturer, the quality of resistance bands is reliable, there is no need to worry about which brand to buy. Exercisers should be more concerned about the use and maintenance of resistance bands.
For most people, physical therapy resistance bands and ring resistance bands will be able to meet the usual needs. Products are easy to break.
With this repeated stretch of fitness products, the aging process should be accelerated, so safety will decrease over time. Washing and cleaning, sweat pollution, sunlight, idle piles, etc., will accelerate the aging process, so factory resistance bands will be environmentally tested and Stress performance testing, which can ensure the most basic use of demand.
My recommendation is to replace a new set of resistance bands every six months to a year with more frequent use. Resistance bands that create holes should be stopped immediately.
★ How to use a resistance band?
1 method of grasping
Basic winding method
A good option is to wrap the ends of the resistance band in the palm of your hand and hold the end of the resistance band firmly. However, it should be noted that it is easy to damage the resistance band if the nails are long.
The four-finger grip
Clip with all four fingers except the thumb. The thumb is pressed against the outside of the index finger. For arm training that requires a high wrist position, you can use this grip. This grip is a natural wrist posture, while exercising the fingers for strength, but people with long nails should be careful using it.
The five-finger grip method
The grip is particularly suitable for shoulder training. By changing the angle of the wrist, it can create a rotational resistance to the wrist, which cannot be done with dumbbells. Suitable for side planks and other movements.