MAJOR LUTIE GUIDE SUMMARY:
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What is a Resistance Band?
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Resistance Band Chest Workout
Introduction:
Resistance Band Workout is an effective home gym workout for those who want to exercise at home. Resistance band workout takes up less place and requires very little maintenance. Resistance Band has the specialty of being compact, lightweight, and easy to pack.
What is a Resistance Band?
A resistance band is an elastic band for strength training, and this band has over 100 years of history. Invented in Switzerland. It was first invented using surgical tubes and now using rubber to improve the band's elasticity and durability.
The Types of Resistance Bands
- Therapy bands. The therapy band is almost always used for rehabilitation, as its name suggests. Therapy bands do not have handles, but their surface is gentle enough not to cause inconvenience in use. They have a flat surface rather than a tubular structure. Therapy bands have not only a physical rehabilitation effect but also a psychological rehabilitation effect.
- Tube bands. Compact resistance bands are made of a longer-than-usual (4-foot) tube with two plastic grips on either end. They are also known as "fit tube" resistance bands. They have many applications and may be used to exercise the upper body, arms, and lower body.
- Loops bands. Like the therapeutic band, the fit loop band has a flat surface rather than a tubular surface. As the title says, it creates a continuous loop. It is most effective for strengthening the lower body, which includes the legs, hips, and buttocks.
Resistance Band Chest Workout
When using your resistance band at home gym, the resistance band chest exercise will be the option to do first. These are pressing-type activities like bench presses, push-ups, and dips.
Resistance Band Push Ups
- Begin in a plank posture on your stomach, with the band across your back and secured under your hands. You may either maintain your knees off the ground and hold yourself on your toes for more challenge or put your knees down for less effort.
- Bend your elbows to drop your chest toward the floor, keeping a straight line through your body and not allowing your lower back to droop.
- Then, with your elbows extended, press up. For 1 second, hold.
- Repeat for 8-10 reps for one set.
The press-up component can be done at a reduced tempo with a stiffer resistance band to increase strength. To build explosive speed and power, move quicker with less resistance.
Resistance Band Back Exercises
- Begin in a plank posture on your stomach, with the band across your back and secured under your hands. You may either maintain your knees off the ground and hold yourself on your toes for more challenge or put your knees down for less effort.
- Bend your elbows to drop your chest toward the floor, keeping a straight line through your body and not allowing your lower back to droop.
- Then, with your elbows extended, press up. For 1 second, hold.
- Repeat for 8-10 reps for one set.
The press-up component can be done at a reduced tempo with a stiffer resistance band to increase strength. To build explosive speed and power, move quicker with less resistance.
Resistance Band Ab Workout
- Banded plank walk. Assume a plank posture on your hands or elbows with a band wrapped around your thighs slightly above the knee.
- While maintaining core stability, move your legs forward to a bear plank posture, with knees just above the floor, and then return to a straight-legged plank.
- For symmetry, engage the abdominals and alternate the lead leg.
- Perform two sets of eight repetitions, rotating the lead leg.
To get the most out of this exercise, lift your leg forward using your abdominals rather than overworking your hip flexors, which can cause your lower back to arch.
Resistance Band Squats
- Standing somewhat wider than hip-width apart, place a loop or mini-loop band immediately over your knees. With your hands on your hips or in front of you, point your toes slightly outward.
- Bend your knees and slowly bring your hips back into a sitting posture.
- Lower your body until your thighs are parallel to the floor. Your knees should be 90 degrees apart. Hold the position for 2-3 seconds before gently returning to the beginning position.
- Rep 8-12 times.
Resistance Band Arm Workout
- Stand with your feet hip-width apart and hold one end of your MAJOR LUTIE resistance band in your hand.
- Raise your straight arms to chest height, palms down, with your hands apart. The band should be stressed with a small amount of tension but not be taut.
- Pull the band to both sides, extending your arms to each side, keeping them at the same height.
- Return your arms to the center.
Resistance Band Workout Routine
Using the exercises mentioned above, plan your resistance band workout routine. Use resistance bands to improve your basic fitness level and take another step up for your next home fitness.
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