Imagne lightweight, portable fitness tool costing less than a month’s membership at most gyms. Intteresting? Best resistance bands for legs are able to significantly enhance strength training workouts.
It is the most crucial fitness kit ever invented:
Best resistance bands 2020
To indicate the level of resistance they are manufactured in different colors.
As a rule, red and yellow are light, medium ones are green, and black and blue are heavy. It’s essential to use the band properly for your stage to raise the efficiency of exercising and avoid the injury.
There are different types depending on the activity to be performed.
Here is a review of types and the variety of exercises and workouts they are used. It helps you quickly understand what the best bend is for you and the target you have.
The list based on the fitness experts’ recommendations and experience
If you only start training, choose the light resistance device, then step by step increase the tension. Sometimes different resistance levels are required during one workout.
Sometimes color and resistance range don’t coincide; it means that you obviously should check the levels for the brand you have.
1. The lightest
Mostly yellow ones are of the lightest resistance, but some brands use tan or green for this resistance kind. Providing light tension they are best suitable for physical therapy, rehabilitation purposes or to train small muscles and joints like shoulder and elbow.
2. Light to Medium
Green or red generally offer light to medium resistance. As usual, people use them for 15 or even more reps. These are suitable for individual exercising of smaller muscle groups like the triceps, biceps or the shoulder muscles.
3. Heavy
Dark blue or green. Can be used by the beginner and experts as well. They help to work out bigger muscles, like hamstrings, quadriceps or chest muscles.
4. Extra heavy
They are usually purple, black and silver. These colors define the highest tension. This level I better to be used by advanced athletes. They are good enough to force, create muscle weight. Useful for essential exercise that works for more than one muscle group with not many reps.
Use with lunges to burn calories with tips from a certified fitness instructor Amy Neumann. Amy is a fitness expert and a creator of the perfect ten workouts.
She offers how we can lose weight with such training:
Always keep the knees soft and bent. Do not do a big plunge, try with a very tiny lunge breathing into every move you make and keeping it flowing getting your heart rate up. It will help to burn the fat.
How to train to lose weight fast?
You will see the first results after two weeks!
A resistance band is a strip or pipe of elastic stuff, usually made of rubber or latex, natural or synthetic material. These stretchable devices can be flat, straight equipped with handles or be in a loop form.
Exercises for beginners
There are four main categories of light, medium, heavy and extra-heavy. The first level of tension is the best for the beginners. You can come to the next levels after some time when your muscles tone and the body strength improves by regular workouts.
Make sure that while doing squats, your knees must never pass your toes, because it can cause knee pain.
Start the workout by securing the bend behind you and grab the handles with your hand near your shoulders. Then push the handle straight forward until your arms are extended, and they are parallel to the floor.
Next, slowly return after a short pause. Be sure that you keep your feet solidly in place during the whole exercise.
Take both the handles. The arms should be extended with the palms are facing each other. Pull the handles back towards your abdomen and allow them slowly return after a short pause. Keep your back straight and still within the exercise.
Take 30 seconds to rest between the exercises first of all secure the bend underneath your feet. Take the handles with the hands over the shoulders. Pull the handle straight up until the arms are close to being fully extended. Then after a short pause allow the arms slowly return.
Secure the bend underneath your feet. Grab the handles with the hands in front of the thighs. The arms are to be extended; the palms are facing up. Pull the handles towards the shoulders by curling the elbows.
After a short pause slowly return the handles. Keep the upper arms immobile during the exercise.
Start with a push-up position on the floor. Bend the elbows 90 degrees and rest the weight on the forearms. The elbows should be directly beneath the shoulders, and the body should form a straight line from the head to the feet.
Hold the position for as long as you can. The beginners can start to keep the plank within some second and step by step increasing the time up to two and more minutes.
Start by securing the band underneath the feet, squat down and hold the handles in the hands on each side of the shoulders with the palms facing forward. Push up by extending the legs. After a short pause slowly back down. Make sure to keep the feet firm in place during the exercise.
Doing a short workout will add some extra stretching and muscle toning to the whole body, perfect for weight decrease.
4 exercises for upper and lower body
Body weight exercises can be practiced without any special weight equipment. You’ll get functional weight training.
How to use for dance?
It’s Ideal for the dancers to improve their box splits, side splits. It helps to increase flexibility, strength, and range of motion, strengthen key muscles, and warm up the arms, legs, and feet before dancing or competition.
Inexpensive and highly effective, this is something every dancer should use regularly.
You may roll forward on the stomach for a more intense stretch. It’s also possible to roll on your back for a similar stretch.
Lying on the back, you can pull your legs up together and then return them slowly back down. This will strengthen the core, stomach and growing muscles.