Training with resistance bands: effective programs

they are rubber or latex tools that are easy to use and therefore ideal for those taking their first steps in the world of muscle toning of the arms, legs and buttocks, but also for the more experienced who want to integrate or intensify their activity. Here's how to set up a resistance band workout.

According to one study, physical training would improve metabolic health.

Weights and dumbbells are also very useful to tone the arms, effective even when used while seated.

There are also exercises with a single dumbbell.

If you want to tone your arms and pectorals, push-ups are also excellent, in all their variations. Some of them are particularly indicated if you suffer from pain in the wrists.

Here are the exercises to do if you want to train the deltoids.

If, in addition to the arms, you also want to tone your legs at the same time, the rowing machine is ideal.

For the buttocks, on the other hand, squats are excellent, with which you can burn a lot of calories.

To tone the buttocks, the bridge exercise is also very useful, but be careful not to make these mistakes.

Dumbbells are also very useful to train the buttocks.

To train the abdominals, on the other hand, the crunch is excellent, as long as it is done correctly.

To train the pecs, these variations of the barbell bench press are also indicated.

To fully train different muscle groups there are alternative bodyweight exercises to the deadlift.

Training your muscles can also help fight chronic inflammation.

For those who aim for a total body workout without the use of any tools, the ideal is the Calisthenics workout.

Be careful though, training too much and undergoing excessive effort can hurt your body and mind.

required to use them. Yellow indicates the lightest and is followed by blue, green, black, red, orange and purple.

For beginners, it is better to start with the yellow band, although to train the whole body the intermediate one is ideal. It is advisable to choose a light band also to tone the arms, while to strengthen legs and buttocks you can opt for a higher resistance band. .

Playing sports is essential at all ages, even when you are no longer very young, also to prevent the onset of osteoporosis as much as possible.

. Thanks to the tension created by stretching the fascia, the muscles tone up and strength and endurance gradually increase.

The work is light and the risk of injury is lower than training with weights or barbells because the band prevents movements beyond your strength.

It takes about 20 minutes of varied exercises, three times a week, to see the muscles of the legs, buttocks, abdomen and arms, visibly toned. Each training session with resistance bands should include 3 to 5 exercises, consisting of about 20 repetitions to be performed 3 or 4 times.

But the benefits of using resistance bands are many more.

Be careful not to overdo it, however, to avoid incurring post-workout headaches.

Ease of transport

Thanks to their small size, both rolled up and not, they can be taken anywhere with ease. In the same way, using them at home is very easy because they do not require large space in the execution phase.

Heating with elastic bands

In addition to being an end-in-itself workout, they are also excellent as a warm-up or stretching. There are two ways to do them.

While seated and with your legs extended forward, wrap a band around your foot and pull, being careful not to force the movements too much.

Standing, bend one leg back, wrap the band around the top of the foot and pull it towards the buttocks.

For stretching, exercises with the Foam Roller are also indicated.

Stretching also increases body flexibility and, in its passive variant, can also be very useful for fighting cardiovascular disease.

There is also a type of stretching that can be done comfortably in bed.

Elastic bands to train different muscle groups

This equipment can be used in so many ways that it is able to engage all muscle groups in the body and guarantee a complete workout by itself. Unlike weights, barbells and other tools, resistance bands allow for an almost unlimited number of movements. This makes them much more flexible and useful to differentiate your fitness routine as much as possible.

Also, if the weights you have available are too light to train at your best but you don't have anything heavier, you can use a resistance band at the same time, stepping on part of it, holding the ends in your hand and pulling them together with the weights.

Resistance bands are very useful for strengthening the hip.

To keep track of your prigresses, apps for smartphones or fitness trackers are very useful.

For strength training, jump rope exercises are also excellent.

For the abdominals, on the other hand, planks are excellent, as long as you don't make these common mistakes.

to a wall and hold the elastic band with your two thumbs or wrists. Raise your arms above your head and then drop them down, forming a 90 degree angle with your elbows.

In this phase, simultaneously lengthen the fascia by bringing the shoulder blades together.

Return to the starting position.

Exercise for biceps

Sit on a chair, gym bench, or step so that your legs form a 90 degree angle.

Grasp the band with your right hand and place it under the corresponding knee. Bring your hand towards your right shoulder and stretch the elastic, trying to keep your shoulder as still as possible as you perform the movement.

Return the hand to the starting position and repeat the exercise on the opposite side before continuing with the training with resistance bands.