Resistance band: how it works
Training with the resistance band is practical and convenient compared to the same exercise done with a set of dumbbells. The bands are easily transportable, can be used safely in the home, following online tutorials, and can be found in every store of sports items.
Many practice training sessions with this highly effective type of tool that allows all major muscle groups to work. One of the unique benefits of using this particular band is that the resistance increases as the band stretches, making the workout challenging but complete.
During the workout it is essential not to comment on mistakes and to use the resistance band in the correct way, to avoid making the sessions less effective or even harmful. The purpose of elastic bands for fitness is to train all muscle groups without overloading the spine and joints with machinery or barbells.
This, however, does not mean being risk-free: exaggerating tension and resistance could not only put the muscles at risk of contracture, but also cause accidents such as painful jerks.
Training with resistance bands can be a suitable sporting activity to be practiced even during the menstrual cycle.
How to choose the resistance band
The resistance band is nothing more than a rubber strip to be placed in different positions, for example under the feet, to pull and exercise using the resistance, under the buttocks, at the ankles.
In the case of the more professional fitness bands, together with the elastic band there are also dumbbells, to increase the comfort and effectiveness of the exercise, to be inserted in the hands or feet. To correctly choose the elastic band suitable for the training you are about to start, it is necessary to evaluate the type of use.
Those who have just approached training with the resistance band will be able to opt for non-circular elastic bands without dumbbells: they are used with the hands and you can calibrate the strength according to the relaxation you are going to exercise. Then you can move on to elastic bands for fitness equipped with dumbbells.
Resistance bands can be purchased individually or in kits. They are found on the market in different colors: each color indicates a level of resistance. The lighter colors usually indicate a low resistance, from resistances equal to 1.5 kilos or 3 kilos; the darker they are, the more resistance increases. The color-resistance scale is: yellow, pink, green, blue, red and black.
Mistakes to avoid with the resistance band
Use a headband that is too light
Training using too light a resistance band is not dangerous, but ineffective. This is an exercise that does not improve because no resistance is added. Lack of effort is manifested by the "no" burning "of the muscles during the session. The solution is to switch to a heavier resistance band.Or you can adjust the position of your hand or foot, then grab or climb higher on the band to increase tension.
Use a headband that is too heavy
Using a band with too much resistance makes it impossible to perform an exercise with success. The body will tend to overcompensate by using other muscle groups that are not intended to be involved in the exercise. In this way, not only will the exercise be ineffective, but it will also increase the chances of strains and injuries. When you cannot move the resistance band through the full range of motion for a given exercise, or you need to force yourself to complete one repetition, the elastic band is too heavy. It is recommended that you replace it with a thinner one.
Wrap the band around sharp objects
Training at home is practical and economical, but it is necessary to have all the precautions to avoid unpleasant inconveniences. When using a resistance band between the four walls of the house, there is a tendency to wrap it around a pole or heavy piece of furniture. An error to be avoided as the sharp or rough edges accelerate the wear of the latex of the band, risking to cause it to break suddenly. This could result in a dangerous muscle injury during exercise. To avoid this inconvenience, the best solution is to attach anchors to a wall. Simply attach the band to the anchor or loop to protect it from wear before starting your workout.
Incorrect position of the resistance band
The machines that are usually used in the gym guide the movement of weight through a predetermined path of movement, avoiding as much as possible to make mistakes in the execution of the exercise. With resistance bands, however, you risk not having full control of that path: by placing the band in the wrong place, you can go off course with the exercise, which is less effective, such as trying to work your biceps with the band anchored in front and not below. Other times, having the band in the wrong place can make the exercise uncomfortable, annoying. One of the advantages of the resistance band is that it can be moved in no time.
Firmly anchored points
One of the most common resistance band mistakes is also one of the most dangerous ones: not attaching the band to a strong and sturdy object. In this case, it is more likely that it will come off and end up hitting the face as well. Make sure the strap is securely anchored, before starting the set, to structurally solid objects that can withstand heavy weights or using a wall anchor. Some items, such as doorknobs, may appear stable but are not suitable for bearing weight. The object must be immovable to prevent the band from slipping off. This includes exercises that involve standing on the band. When standing on the band, it is essential to make sure you have positioned it completely under the arch of the shoe and hold it. firmly pushing it to the ground with your heels and toes.
Good results can also be achieved with treadmill training.
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