Effective exercises with resistance bands

You are looking for really effective exercises for strength training at home? But don't you need heavy weights and big training equipment for that? No! All you need are fitness bands. We'll show you our best exercises with resistance bands here.

You don't need a full gym to build muscle. Often simple fitness bands are enough to train your entire body and finally get more strength.

The elastic bands are true all-rounders with which you can work the most diverse muscle groups.

Whether you want to strengthen your buttocks, legs, abdomen, arms, shoulders or back - the following exercises are sure to work.

How do resistance bands work?

Resistance bands are made of rubber. They come in different colors. Each color represents a different strength. The further the band is stretched, the greater the resistance.

So you can use the bands to intensify your workout or certain exercises.

Due to the different difficulties, the workout equipment is suitable for beginners as well as for professionals. In addition, the resistance bands have the advantage that they really fit into any training bag and you can train with it everywhere.

Can you build muscle with resistance bands?

Resistance bands are very suitable for Build muscles. The advantage of the bands is that you can train individual muscle parts specifically. Depending on the length and strength of the bands, strength training can be more or less intense.

The principle is simple: the bands are under constant tension and the resistance increases as the length of the bands increases, making the exercise more difficult.

You can also easily dose the resistance yourself, depending on the strength of the resistance and the distance between the attachment point and your body.

If you are still a beginner, start with beginner resistance bands. Otherwise, you could overload your muscles, ligaments and tendons, as well as your joints.

You need to make the workout progressive and increase gradually to progress and build muscle.

These are the best strength training exercises for home!

What should I pay attention to when exercising with the resistance bands?

Before you start training, there are a few important things to keep in mind.

Security

First, you should check if your straps are still in good condition. If they are cracked, you need to replace them.

If you want to attach the resistance band to a door or similar, it is best to do so with a door anchor. So the tape is really stable and can not come loose.

If you are looking for extra tear resistant and long lasting resistance bands for your workout, then I can recommend the Set of Pullup & Dip recommend. It consists of 5 bands of different thickness, 2 handles, 2 foot loops, a door anchor and a practical carrying bag.

By the way: With the code WEGOWILD10 you will get 10 % discount.

Warm up

In order to mobilize the circulation and stimulate the blood flow to the muscles, you should Warm up well before each workout. Regardless of whether you incorporate resistance bands into the exercises.

Jumping rope, cycling or running are ideal here.

Of course, you can also integrate the resistance bands into your warm up. Here, however, make sure that you keep the resistance really low.

Perform the exercises correctly

Note, when building muscle with the resistance bands, that you use the different forms of exercise variably.

As a beginner, you should not do more than eight repetitions per exercise. For each exercise you do 3 sets and between the sets 1-2 minutes rest.

In addition, no exercises should be done in succession that use the same muscles. Otherwise, the respective muscle will be overloaded.

The resistance bands are not to be underestimated. You can achieve the same load as with dumbbells.

Perform the exercises slowly and in a controlled manner. In no case should they be hectic or tearing.

Where do I put the resistance bands?

There are some exercises that require you to attach the resistance bands to an object. Since you probably don't have a wall bar or high bar at home, we'll give you a few options for attaching the bands.

This way, you're guaranteed not to have to miss out on any exercises.

If you train indoors, you can attach the resistance band to the door. Most sets come with a door anchor, which is very practical and allows you to do any exercise.

If you do not have such a door anchor, you can also attach the straps to a heavy table, stair railing or radiator. However, make sure that the table is really stable and does not go crazy or even start to tip over.

For outdoor training there are also enough possibilities to fix the bands. Maybe there is a Calistehnics Park near you. Here there are enough stretchers and bars.

Otherwise, just wrap the ribbon around a lantern, railing, or as we did, a tree.

However, you have to be a little careful here. The tape can break if the surface is rough. Therefore, be sure to wrap a cloth around the resistance band.

What exercises with resistance bands?

Are you ready for the training? Then let's get started! We've picked out for you the best and most effective exercises with resistance bands for the whole body.

1. biceps curls

• Stand with both legs shoulder-width apart on the resistance band and grab the handles.
• The elbows remain against the body during the exercise.
• Guide the hands slowly upwards.
• Lower it again slowly.
• Repeat the exercise.

2. exercises with resistance bands: lateral leg lift

• Wrap the ribbon around a tree or similar.
• Attach the foot straps to your ankles.
• Stand up straight.
• Now lift the outer leg to the side.
• Let it sink back down slowly.
• Later you change the leg.

3. side lift for shoulders and triceps

• Again, stand shoulder-width apart on the resistance band and take both grips.
• Slowly bring your hands up to your sides. Up to shoulder height.
• If the tension is too strong, place the feet closer together.
• Slowly lower the arms again.

4. exercise with resistance band for buttocks, legs, shoulders and back.

• Stand on the resistance band slightly wider than shoulder width.
• Cross the band in front of your knees and grab it with the handles.
• Position the handles at the side of your hips.
• Slowly go into the squat position.
• The back remains straight.
• Push up from the heels.
• The buttocks remain tense.
• Pull the handles of the resistance band up to the side.

5. exercise arms

• Attach the rope to a tree or other object.
• Take the handles in both hands and walk backwards a little.
• Extend the arms forward.
• Now pull the stretched arms back to the hips.
• Slowly bring them back to the front.

6. exercises with resistance bands: Butterfly

• Reattach the tape to a solid object.
• Stand with your back and grasp the resistance band with the handles.
• Rotate the hands with the handles so that the backs of the hands face backwards.
• Advance a few steps until the tape is under tension.
• Stand with your body straight. The knees can be slightly bent.
• Now bring the arms forward as straight as possible.
• Come back to the starting position.

Do you already know these Theraband exercises for the shoulders?

7. strengthen legs and buttocks

• Wrap the resistance band around a tree or other solid object.
• Give the foot straps around your ankles.
• Take a step back so that the tape has tension.
• Hold on to the object.
• Pull one leg back and up.
• Let it sink back down slowly.
• Repeat the exercise and then switch legs.

8. shoulder press with resistance band

• Stand with your feet on the center of the resistance band.
• Grasp the handles with both hands in an overhand grip.
• Lift your upper arms up so that they form a straight line with each other when you stretch them out.
• The forearms are at 90 degrees to the upper arms.
• Keep your wrists straight, tense your abdomen and back.
• Push the handles up with both hands until they are extended.
• Return to the starting position and repeat the exercise.

https://www.youtube.com/watch?v=wIb2Mw1LryQ

What are the advantages of training with resistance bands?

Resistance bands are a practical fitness equipment for working out. We don't want to do without it anymore. Why? Because they bring these advantages:

• You can take it with you everywhere. Whether at home, in the studio, in the park or on vacation.
• They are versatile for almost all muscle groups or for total body workout.
• You can choose the resistance individually.
• The bands are easy on the joints and support fluid movements.
• Resistance bands are space-saving, lightweight and super easy to store.

What is the difference between a resistance band and a theraband?

The term resistance bands is very broad. If you decide to buy one, you'll be spoiled for choice. Because not every fitness band looks the same and is used in the same way.

A distinction is made between theraband, pull-up or deuserband, Minibands*bands for running training and tube bands.

Theraband

Probably the best known is the Theraband. These bands are usually elastic rubber strips that have a length of up to one meter. These fitness bands are made of latex and are popular in physiotherapy and gymnastics.

They also come in different thicknesses.

Tube tapes

The resistance bands we use for our exercises are also called tube bands. Instead of being made of a wide rubber material, the bands are made of thin, tubular ropes with handles or foot loops on both sides. The handles and foot loops allow the fitness bands to be more versatile in strength training.

Pull-up strap

The pull-up band is particularly tear-resistant and can be used both outdoors and indoors. The loop-shaped bands are available in different strengths and are popular for practicing pull-ups used. Of course, other exercises can also be completed with it.

Minibands

The Minibands* are similar to the pull-up band. However, they are slightly smaller. But they are also made of rubber. They are often used in strength training, crossfit and yoga.

Resistance band for runners

This band should be hooked on an object. Then you run against the band, which reacts with resistance and pulls you back again. The band is ideal for runners who want to train strength and speed.

Our conclusion

You can do exercises with resistance bands anywhere and at any time of the day. The bands intensify the exercises and help you build muscle. Always pay attention to a clean execution. So nothing stands in the way of strength training.

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