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Different colours and sizes refer to the level of resistance that the band provides when using it
Working out at home can be so much easier and more convenient than heading to the gym, but where do you begin? An important piece to the home gym puzzle is resistance bands. These flexible exercise bands allow you to train using your own bodyweight and help complement your current workout routine. Learn more about how to use resistance bands from rebel now.
This dynamic piece of workout equipment revolves around a simple elastic stretch band – which we know as resistance bands. However, do you actually know how to use them? If you don’t, you’re certainly not alone. We are going to take a deep dive into these seemingly fundamental fitness must-haves so that you can purchase your first set and start doing resistance band workouts at home in no time.
What Are Resistance Bands? Levels, Sizes, And Widths
Resistance bands are essentially thick and colourful elastic bands that are designed specifically with fitness in mind. They often come in a variety of different shapes, resistance levels, sizes, and widths, each one designed for a different purpose. As you can see, there are so many different types of resistance bands that you can choose from.
Different colours and sizes refer to the level of resistance that the band provides when using it. If you were to search for some resistance band exercises, you’ll see that many of them revolve around attaching one loop of the band to a stationary surface, like a pole or a door. From there, you’ll hold the other loop and try to move away from that surface, pull away, run away, lift it and so on. The higher the resistance level and the smaller the band, the more difficult it’ll be for you – and that’s precisely what makes you stronger.
With that in mind, choosing a resistance band that is too high a level or too small for your intended workout, you might find your workout to be impossible for you to complete! As the name suggests, there should always be some resistance when working out, but that resistance should be reasonable and manageable in order to see real results.
How to Choose A Resistance Band?
Choosing a resistance band comes down to:
- Variety or type of resistance band
- Intended use
- Comfort
- Material
There are a variety of styles available, such as tube bands with handles, which are also called handled bands. These types of resistance bands resemble skipping ropes, and they’re designed to be stepped on by the user in the middle of the band, while they hold the two handles to perform basic exercises like shoulder presses and bicep curls.
On the other hand, large loop bands – also known as exercise superbands, look identical to a giant, colourful rubber band. These types of resistance bands are great for securing to something stationary like a pole, a doorknob, a door anchor, or anything else that will hold you and the band together. From there, you can perform a variety of exercises like chest presses, lunges, and so much more.
How Do You Use Resistance Bands?
Using resistance bands at home is simple – all you have to do is secure them to a solid surface at home. For instance, connect one end to your doorknob and use the other to engage in your chosen workout. You can also secure them to a basement support pole, a heavy exercise machine, a beam, or any other strong, solid, and reliable surface.
Otherwise, you can also use your own bodyweight to secure the band. For standing rows, you can stand on the band and pull it up towards you. Likewise, for stretching hip abductors, you can wear the resistance band around your thighs to improve the stretch as you widen your legs.
How to Stretch Using Resistance Bands
We always recommend starting small and then increasing your workload from there. And of course, don’t forget to stretch. Stretching with resistance bands is easy, too. No matter what type of resistance band you’re using, you can still stretch with it.
It’s as simple as laying down on your back, hooking on a loop or one end of the band around your foot, and lifting your leg, while paying close attention to the resistance. This type of hamstring stretch is a wonderful way to give your muscles some added strength training too. Once you’ve finished, switch to the other leg, and repeat.
While this is just one small and simple example, it goes to show just how easy it can be to incorporate resistance bands into your daily workout and stretching routine. As a rule of thumb, if your stretch requires resistance to pull the muscle, then you can use a resistance band for it.
Example Resistance Band Exercises
As you can see, resistance bands offer home-workout enthusiasts with a flexible tool that they can use to stretch and exercise nearly every area of their body. For instance, here are just a few ways you can workout and stretch with your resistance bands:
- Arms: Bicep curls both seated and standing, tricep pull downs, bow and arrows and tricep kickbacks
- Chest: Floor press, chest flies, standing incline press and resistance band push-ups
- Back and Shoulders: Bent over rows, assisted pull-ups, face pulls, arm raises, band deadlifts, shoulder press and reverse flies
- Legs: Glute kickbacks, band squats, lateral-band steps, leg raises and clamshells
Equip your home with the best with our huge range of resistance bands, featuring a variety of types, resistance levels and sizes at rebel now.