Women Home Workout Guide-The Resistance Power Band
The resistance band - a safety fitness equipment for women
Resistance bands are popular exercise equipment for increasing muscle strength, improving balance and coordination, and aiding the body's recovery from fatigue and injury.
Most importantly, resistance bands are one of the simplest and most effective training tools. Unlike traditional strength training, which requires a gym and a personal trainer, you can easily build muscle at home; it is suitable for almost all people to exercise, whether you are a fitness novice or a professional athlete.
As a result, for women, resistance bands are more appropriate for exercising their own muscles because they are not limited by time or space.
- One easy way to choose the resistance band for women
- Resistance band variations
- The resistance band grip method
- The importance of posture
- Training methods
- What kind of women need more resistance band workout?
- Cautions of the resistance band
One easy way to choose the resistance band for women
In general, a women beginner is recommended to choose 10-15 pounds, practice shoulders and arms to choose a relatively light weight, such as 15-25 pounds, small weight multiple groups can achieve good shaping effect but will not make the circumference bigger; practice back and hip legs to choose a relatively large weight, such as 25 pounds -35 pounds, because most women want a large ass back slightly wider, so appear to be more thin waist.
Resistance band variations
Resistance bands come in a variety of configurations, and for convenience, most manufacturers use a common color system to help identify different tension levels, from lightest to heaviest loads.
Yellow (stretch rehab)
It is the most basic and least-tensioned resistance band. The yellow band is ideal for physical therapy, but it can also be used to treat small muscles like the rotator cuff of the shoulder or to help treat chronic conditions like tennis elbow.
Green and red (combined training)
Apply light to medium tension. They are typically used for high-repetition training (15 or more). Many people prefer to train their biceps, triceps, and shoulders with red resistance bands.
Dark blue (high-level training)
Resistance bands with high tension. This horizontal resistance band can be used to train compound muscle movements like bench presses, squats, lunges, shoulder presses, rowing, and resistance band push-ups.
The colors purple, black, and silver (professional training)
Extremely high tension, appropriate for advanced trainees or professional athletes. These are excellent for increasing strength and muscle mass. These bands can be used for basic compound movements like deadlifts, squats, heavy shoulder presses, and other exercises.
The resistance band grip method
The grip of the resistance band determines the sense of the force of the movement, which is the only difference between the resistance band and the dumbbell.
However, the grip and stability of the wrist and finger will be more thoroughly trained for this purpose.
Basic winding method
Because most women's nails are long, the five-finger grip is not advised because it can easily damage the resistance band.
Wrap the ends of the resistance band around the palm of the hand and tightly grip the end of the band for trainers. It is important to note that high-resistance resistance bands tend to strangle the hands.
Four-finger fastening method
Other than the thumb, press four fingers on the outside of the index finger. Amer training necessitates a high wrist position, which you can achieve with this grip. That is not only natural wrist posture but also finger strength exercise, but people with long nails should exercise caution.
Strong five-finger grip
This grip is used for special shoulder exercises that involve changing the angle of the wrist to create rotational resistance. This is something dumbbells cannot do, and trainers can use it to perform exercises like side planks.
(1) Tie the resistance band's end;
(2) In the doorway, clip the knotted end;
(3) Close the door, making sure the door crack is tightly closed. lose the door; the door crack should be tightly closed
keys: If necessary, tie a knot in the middle of the resistance band or tie it to a fixed object.
The importance of posture
When using resistance band training, if the trainer is unclear about the essentials of the movement, this, combined with their own muscle imbalance, frequently results in the body being in a bad posture (such as chest or collapse of the waist).
If you train in poor posture for an extended period of time, you will not only reduce the training effect and fail to achieve the original training goal, but you will also cause muscle strain and increase your risk of injury. Trainers can train using the professional resistance band training video.
- Jaw raise
It is easy to develop a bad posture of head tilting forward in our daily lives, such as when using a computer or watching TV. If we hold this posture for an extended period of time during resistance band training, it will change the physiological curvature of the cervical spine, stiffening the surrounding muscles and causing cervical spine degeneration. As a result, when performing resistance band training, keep your lower jaw slightly tucked inward and avoid tilting your head forward.
- Drop your shoulders and raise your chest
When training, keep the shoulders relaxed, sunken, and tucked back while keeping the chest up. Every joint in the body has the best position for movement. When the joints are out of place when moving, it causes stress and increases the severity of joint wear, which can lead to injury. As a result, when using resistance bands, the shoulders should be lowered and tucked back as much as possible.
- Straighten the back and tighten the abdomen
During training, the pelvis should be kept neutral (no forward or backward tilt), and the abdomen slightly tightened inward. This will improve trunk stability and prevent injuries.
- Knees pointing towards the toes
Standing training should be done with the knees slightly flexed and not too straight. This is due to the fact that excessive knee extension can cause the ligaments and soft tissues at the back of the knee to lengthen and relax, resulting in an unstable joint that is prone to injury. Furthermore, during stance training, the knee should be oriented towards the toe rather than inward to avoid medial ligament injuries.
The following are some basic resistance training exercises that you can do at home. You only need an inexpensive resistance band and can practice at home to achieve gym-level results.
We recommend a training day with two parts, two movements, three to four sets of each movement, and eight to twelve repetitions of each set.
- Standing Stretch Band Lift
(1) Stand in the middle of the resistance band with your feet shoulder-width apart. Drop your arms to grasp the resistance band's ends, hands in front of your thighs at this time. Straighten your back, tighten your abdominal muscles, extend your elbows, and raise your hands to your chest.
(2) Slowly lower the arms while keeping the elbows outward, then return to the starting position and repeat the exercise.
Stretch Band Curls While Standing
(1) Stand with your feet shoulder-width apart and take a step into the center of the resistance band. Hands hanging on the side of the body, palms forward, grab the resistance band handle.
(2) Bend your arms toward your shoulders, then slowly lower your hands back to the starting position when your hands are at the same height as your chest.
Rowing while standing
(1) Stand with your feet open, shoulder-width apart, chest up and belly in, and your back straight.
(2) Hold the middle section of the elastic rope, hands up to the chest.
(3) Pull the arms back until the small arms are parallel to the ground.
(1) Hold the handle with both hands and step your right foot on the elastic rope.
(2) In a bow and arrow stance, inhale, hands upward, pull rope, left knee as far as possible without touching the ground, to the limit after exhaling, and back to the initial position.
What kind of women need more resistance band workout?
Anyone can use resistance bands to become healthier and stronger. Resistance bands are useful not only for beginners but also for intermediate and advanced fitness enthusiasts and professional athletes. They are advantageous not only to men but also to women. If you are a beginner, start with light resistance; if you are a fitness expert or athlete, you can use heavier resistance bands.
If you are a woman, you should improve your health and lose weight. Resistance band training will be more effective in building muscle. Women who do not have easy access to training facilities at home frequently use resistance bands.
There is no age limit for using resistance bands, so even middle-aged mothers can use them to take advantage of more time to train physically for mission duties.
Cautions of the resistance band
① It is recommended that you step on one end of the resistance band with your foot and pull the band hard with one hand before using it for full-body training to check for any gaps, cracks, or small holes. As a result, poorer-quality resistance bands may break, so this inspection procedure is critical. Again, consider the length of the resistance band; it is best to bundle 2-3 turns in hand to ensure that the length is suitable for use and that the movement does not cause the hand to slip.
② Doing enough warm-up exercises before training, such as climbing stairs, jumping rope, running, and so on, can be beneficial. The goal is to raise the body temperature so that the muscles do not become too stiff to perform the exercise. Because tension is always present and the direction of movement is easily shifted when using a resistance band, remember to slow down the speed of each movement in order to avoid the resistance band from bouncing back vigorously.
③ Improper resistance band use may result in injury. It is recommended that you consult a professional before using resistance bands or watch a professional resistance band training video.
④ Replace the resistance band on a regular basis. If you use it frequently, it should be replaced every 1-2 months.
⑤ When using, avoid wearing jewelry or having long nails to avoid damaging the resistance band.
⑥ Individuals who are allergic to rubber should use resistance bands that do not contain rubber.
⑦ To avoid injuries, training movements should be performed as little as possible in front of the eyes.
⑧ Do not overstretch the resistance band; the elongation should not be more than three times the original length.
You can use dumbbells and kettlebells for strength workouts, but if you don't have that equipment, you can use resistance bands. As a fitness woman, this is one of my favorite resistance training methods. Resistance bands are simple to use, do not cause injuries, take up little space, and are an often overlooked workout tool. A small resistance band can assist you in achieving the ideal waist-to-hip ratio.
In short, resistance band training can help women to strengthen their bones and joints, improve their flexibility, walking posture, and balance, and improve their mood and energy levels. You can work out at home whenever and wherever you want.
I hope you found this article useful, and for more on a workout, please continue to follow Major Lutie Fitness.
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