Resistance bands are an effective way to add resistance training to your workout . Resistance it band exercises are easy to learn , but there are three common mistakes that new formation of the band people are involving the speed of movement , do not go through the full range of motion for each exercise, and bad stress in a specific year it band exercises.
Because there is a voltage on a resistance band in both concentric and eccentric part of the exercise for best results a slow pace during the two phases of exercise is essential . In general , the motion should normally be smooth and controlled , both as the band stretches and back to the starting point of each year. For many trainers suggest bicep curl 4 to both the elevator and press the variations are counting phase 2 for each count to 2 and 4 in the elevator on the release . While some it band exercises require a more explosive movement , most of the it band exercises should be performed in a slow and controlled manner for best results .
A second error during resistance it band exercises is not going through the full range of motion for each exercise. The tension in the band increases as the band expands and you start to get tired is more important to focus on expanding throughout the year. In person or instructional video can be very useful for optimal range of motion for each exercise resistance band .
Selecting the correct tape for each exercise can be difficult if you are new to exercise with resistance bands . If your goal is to tone and tighten select a group that allows you to do 12 to 20 repetitions of the exercise. If you are not able to complete all repetitions move to a clearer band to complete it band exercises. If your goal is to build muscle to select a group with more tension that can not perform 8-10 repetitions of each exercise before fatigue . To make a "heavy" group can do functionally shorter loop tape the ends of the band around the wrist , or if you are standing on the treadmill, as bicep curls , widen your stance so there is more tension in the portion of the strip to the floor hands . The use of two or more bands at the same time also increases the tension , which makes the exercise harder it band exercises.
The following guidelines work for many people, but let your body be the guide :
Very light band triceps Sat shoulder raises , twists ab / torso and rehabilitationLED Strip : shoulder press it band exercises, shoulder circles , chopping wood , chest and posterior deltoid fly fly
Average PR: leg press , chest press , separating, bicep curls , Penguin and shrug
Heavy band : peak traction difference , footer row , single arm chest press , curls and low speed, press
Exercise resistance bands can be a demanding and very effective , ideal for weight loss and muscle building workout. Focus on your form it band exercises, including the speed and range of motion will help you get the best results in the shortest amount of time. Selecting the appropriate band for each year will become second nature as you gain experience working with resistance bands.