Resistance Band Workouts

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20-Minute Wholesale Resistance Band Workout

Professional Grade Resistance Bands with Handles If you’ve got a long resistance band, let’s put it to good use with this 20-minute full-body resistance band workout! Resistance bands are great...

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Resistance Bands – Good Or No? We Find out Today!

Resistance bands are bands that are made of thin but strong latex and have handles at the end. They come in a variety of resistances and you need to choose according to your fitness level.”

The benefits of using resistance bands

Resistance band exercises are versatile and cost-effective calorie burners They add resistance to a movement and activate the muscle fibres. These Resistance bands are likely the best inexpensive training tool you can get. Whether you are a beginner or already at an advanced fitness level, resistance band exercises can give your muscles a good challenge.

As you can see, resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training: 

1) They improve the quality of your exercises 

When you think about resistance band training, the actual style of exercise is completely different than if you were using something like a dumbbell. Instead of simply lifting a weight, your muscles are under constant tension. This means the actual quality of each rep is significantly improved. And with your muscles working harder, you’ve got better contraction which is the key to getting stronger.  Additionally, it’s always good to find new ways to work out and provide your body with alternative stimuli to help it grow and adapt.

2)Travel-friendly

There are multiple benefits to using resistance bands, which makes them so popular amongst gym-goers and trainers alike. “They are portable [and] inexpensive,” Giamo says.

Resistance bands can be used anywhere—the gym, at the park, in your home. They’re compact and light so they don’t take up much space or add weight. Basically, they’re perfect for fitting in workouts on-the-go.

  3) A great alternative to machines 

Machines can be good for beginners as they teach you the general movements you need to be doing in order to target specific muscle groups.  

However, they can be restrictive and can force you to move quite unnaturally – depending on your body type – which means you’re not getting the most out of your workouts. 

Being able to work the full muscle from extension to contraction will give you the best the results – and that’s what you get

 4)Same Muscle Activity, Less Ch4ance of Injury

According to Strength and Conditioning Research, training with elastics bands provides similar and sometimes even greater muscle activity as weight training. One major difference is that it involves a lower amount of force on the joints, which means that more stimulus can be provided to the muscles with less chance of injury. This is also good news for anyone with existing injuries or joint pain, because handles for resistance bands may allow you to continue working out and performing exercises that you can’t with dumbbells.

5) Great for stretching

Ever experienced back or neck pain? Resistance bands can be used to provide upper body pain relief through some powerful stretching moves. For a great upper back stretch, try this exercise: sit on the floor with extended legs and loop the resistance band around your feet. Grab the sides of the resistance band at shoulder width and gently curl your back away from your feet. You can also simply use resistance bands in your stretch routine after working out. With the help of rubber bands, you’ll be able to gently elongate your limbs and release any muscular tension.

 Check out Perfect Full-Body Resistance Band exercise

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Top 7 Benefits of Using Wholesale Resistance Bands During Workout

Resistance bands are kind of like bungee cords or long and level bits of versatile elastic. They are used as a replacement for classic weight training equipment such as free weights. Technically we can say that resistance bands count as a form of weight training or strength training as their main purpose is to strain your muscles. They provide your muscles with resistance just like normal weights would, thus training your muscles very well, plus there are bands of different resistance levels that mimic different free weight classes. Resistance bands are truly a great workout tool to have in your home.

The Benefits of Wholesale Resistance Bands

Resistance bands (or exercise bands) offer many benefits:

Portable: Resistance bands can be folded and used at the office, at home or on vacation. They can easily fit into a suitcase and used at a moment's notice. All a person needs is a door, table, banister or other stable places to anchor the band.

Versatility: While dumbbells provide you with a heavy lift, and weight machines are stable and easy to use, neither has the versatility of the resistance bands. You can begin performing a band squat and immediately add a bicep curl to the move. 

Affordability: Some are less than $20. Need we say more? Resistance bands are relatively inexpensive - even the good ones! You can buy multiple resistance levels and still keep your costs low.

Variety: Resistance bands can be used in a variety of ways, allowing a person to get a challenging full-body workout.

Inexpensive: A set of resistance bands can be purchased for less than the price of a monthly gym membership.

Ease of use: Unlike lifting heavy weights, resistance bands are safe to use alone without a spotter or someone close by.

Stretching & Mobility: Any type of tube or flat band is great for both post-workout stretches, as well as pre-workout mobility work. Typically, you are limited during stretches by your level of flexibility and range of motion, and many effective stretches even require another person to provide pressure to the muscle. Instead, you can use bands to assist with stretching to extend your reach and provide pressure, such as lying down hamstring stretches.

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Why Resistance Bands Are Better Than Free Weights

If you are just beginning, or are just interested in toning your muscles or strengthen muscles then resistance bands are a great option for you. The resistance bands are cheap, easy to store and transport as compared to free weights. Also, they allow you more flexibility in usage if you have other physical limitations or injuries.

 You can use resistance bands literally anywhere, be it your home, office or a hotel room while you are traveling. Moreover, resistance bands are safer to use than free weights, especially if you are just getting into strength training and have not yet mastered all the movements.

Training with resistance bands comes with numerous advantages. Listed below

Cost

Beginning with the most obvious benefit, resistance bands are extremely cost-effective. Unlike free weights, which you need to purchase multiple sets of, resistance bands can be adjusted by changing the amount of slack on the band. You don't need to buy multiple sets of heavyweights.

Whole-body workouts

Some people may not realize that resistance bands can be used for so much more than just arms or legs. A resistance band can be used on every major muscle group, and it works at any fitness level. Resistance bands also introduce variety into workouts by engaging these many muscle groups with multiple exercises.

Not dependent on gravity

It is important to realize that resistance bands work independently of gravity. In contrast to free weights, resistance bands work horizontally and diagonally, not just vertically. This aspect helps to target specific muscles and protect joints from damage.

Lightweight

Resistance bands are very light compared to heavy free weights. The lightweight and small size make resistance bands very easy to travel with or store away. It also makes the bands safer than free weights, which may be dropped dangerously.

Linear varying resistance

The resistance of the bands varies linearly. In other words, as one increases the range of the exercise, the elastic resistance increases. Free weights are always at the same weight, while resistance bands change resistance during exercise. As the muscles begin to adapt, a person can begin to push himself or herself to higher and higher resistances.

Avoid gym equipment

One can do so much more with one resistance band than could be imagined. The resistance band takes the role of many machines and can be added to body-weight exercises to increase benefits. Why fill a room with a multitude of free weights and a clutter of machines when one resistance band is an option?

Resistance bands are a clear answer to your workout equipment stresses. Light and low-cost resistance bands allow you to avoid the clutter of other equipment that simply is not as efficient as a resistance band. Resistance bands are perfect for whole-body workouts, and they can help you increase strength to your full potential. As an added bonus, a resistance band doesn't leave your hands smelling metallic and dirty the way that free weights do.

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Resistance Band Workouts for Lower Body, Arms, Legs, Abs, and Core

When you think of resistance bands, what comes to mind? Stretching, warming up, physical therapy? All are valid answers. But, did you know that bands are actually very effective tools for building muscle?

Research has proven that resistance band exercises grow your muscles and tone them at the same time. Toning your muscles is simply the process of losing body fat so that muscles appear on the surface of your skin. There are no specific exercises to tone your muscles.

Resistance band exercises are versatile and cost-effective calorie burners. They add resistance to a movement and activate the muscle fibers. These Resistance bands are likely the best inexpensive training tool you can get. Whether you are a beginner or already at an advanced fitness level, resistance band exercises can give your muscles a good challenge.

Perfect Full Body Workout with Resistance Bands         

Wide Grip Bicep Curls

1. Stand on the resistance band with leg width appropriate so tension will start with elbows close to your side and hands positioned out to the side more than the regular curl. See illustration. Holding handles palms up, curl as you would dumbbells. This will be your starting position.

2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the handles are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

3. Then, inhale and slowly begin to lower the handles back to the starting position.

4. Repeat for the recommended amount of repetitions.

Upright Row

1. Grasp a handle in each handgrip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.

3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.

4. Repeat for the recommended amount of repetitions.

Overhead Press

1. Hold the resistance bands in each hand. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

2. Now, exhale and push the handles dumbbells upward until you reach the lockout position.

3. Then, after a brief pause at the top contracted position, slowly lower the handles back down to the starting position while inhaling.

4. Repeat for the recommended amount of repetitions.

Tricep Push-Down

1. Attach the band to a high door anchor and grab the handles with an overhand grip (palms facing down) at shoulder width.

2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position.

3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.

Straight Arm Pull-Down

1. Attach the band to a high door anchor. Stand or kneel a couple of feet back from the door. Lean forward from the hip, keeping your back straight; with your arms extended up in front of you grab the handles at medium tension. This will be your starting position.

2. Keeping your arms straight, extend the shoulder to pull the handles down to your thighs.

3. Pause at the bottom of the motion, squeezing your lats.

4. Return to the starting position.

Band Crunch

1. Connect the band to a high door anchor and kneel below.

2. Grasp the handles and wrap the bands around your hand or adjust the length until your hands are placed next to your face with tension.

3. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.

4. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.

5. Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.

Side Sweeps

1. Secure both handles of the band to the lower portion of a door with the door anchor or by simply shutting the door with the handles on the outside of the under the section of the door if there is room. Step inside the loop of the band then takes a step or two over to create tension around your outside ankle.

2. Keeping your head and your chest up, move the resisted leg out to the side as far as you can while keeping the knee straight.

3. Return the leg to the starting position.

Squats

1. Bring the handles to your shoulders with a stance wide enough so tension is tight. This will be your starting position.

2. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.

3. Rise back up by driving through your heels and repeat for the recommended amount of reps.

Straight Leg Deadlifts

1. Begin by standing on the band and wrapping the excess band around your hand or adjusting the length so the tension is semi-tight on the bottom. This is your starting position.

2. The back should remain in absolute extension at all times, and your hands should remain close to your body. If done properly, there should be heavy tension felt in the hamstrings.

3. Reverse the motion to return to the starting position.

Reverse Lunges

1. Hold the bands in each hand with elbows out to the side and arms up. Make sure to rotate your wrists so that the palms of your hands are facing forward. Step one foot onto the band, the foot that you will not be using to lunge. This is your starting position.

2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee.

3. After a brief pause, return to the starting position and repeat on the other side, continuing for the recommended amount of reps then alternate to the other leg.

Side Raises

1. Stand on the resistance band with leg width appropriate so tension will start with arms straight down. Hold the handles with your palms facing in and your arms straight down at your sides at arms’ length. This will be your starting position.

2. While maintaining the torso stationary (no swinging), lift the handles to your side with an as light bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. 

  Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.

3. Lower the handles back down slowly to the starting position as you inhale.

3 Essential Reminders When Doing Resisted Workouts

Make sure that the band can provide the right level of resistance you need for your workout.

Make sure that you are really exerting close to the maximum effort each time you work out using the resistance band.

Make sure that you keep maximum effort during your reps in order to reap the strengthening benefits of any resistance band workout for arms.