This 20 Minute Resistance Exercise Actually Sounds Harder Than Weight
Resistance bands may look thinner and thinner compared to larger strength equipment, such as dumbbells, kettlebell and barbell, but these space-saving exercise tools are much more powerful.
Unlike conventional weights, resistance belts maintain continuous tension throughout the work, and therefore, create more muscle growth. When used properly, resistance bands help improve strength and balance, and promote flexibility and stability. They are also easy for your members.
On days when you can get to the gym and look to really challenge your muscles at home, try this 20-minute resistance exercise. It involves an integrated movement that activates multiple muscle groups at once; Exercise also challenges your basic stability and balance.
You will need two small bands and a long resistance band to do this exercise; make sure you choose a resistance level that sounds heavy (read: hard), but not so hard that you can't make movements in good form.
Check out more of our 20 minute exercise here - we have something for everyone.
1. The Resistance Band Front Squat
Stand securely in the middle of the belt with your feet shoulder-width apart. Hold one end of the belt in each hand and bring it to shoulder height, palms facing up.
Tip
Undo this movement by removing the body above it. Hold the small band and wrap it around your thighs, just above your knees, and then stand with your feet shoulder-width apart so that there is no friction in the band. Lower down to squat and back.
2. Resistance Band Face Pull
Tie one end of the long-winded resistance band around the solid object at the height of the face. Hold the other end with both hands, palms facing out, and extend your arms in front of you.
Tip
Use a light belt if you can not do the job properly.
Alternatively, you can also try the belt to pull, using a long looped resistance band. Stand your feet hip-wide wide and hold one end of the belt in each hand, approximately shoulder width apart. Extend your arms in front of you and separate the belt, tying your shoulders together. Then, relax a bit and return to the starting position. Make sure you keep your arms straight at all times.
3. Resistance Band One-leg Deadlift
Start standing and turn one end of the small band around one foot and hold the other part of the belt with your opposite hand.
Tip
Having trouble measuring? Try a double-sided deadlift band with both feet on the floor.
4. Banded Push-Up
Hold two small belts, one at your ankles and one at your wrists. Get on a high plank with your shoulders piled above the wrists and your legs stretched out behind you.
Tip
To fix this activity start at your knees, grasp one loop belt and place it on your wrists. Pull one hand aside, then the other. Perform a knee push up on the back.
5. Resistance Band Clean and Press
Start with a movement with one foot forward and the other back, with your front foot standing at the end of the resistance band. Hold the other side of the belt by hand, with the palms facing down.
Tip
To correct this action, skip the clean and do the push-up push-up press, using your legs to help drive the belt up. Start with an awkward posture with the belt sitting on your shoulders. Get into the squat quarters and drive up and press the belt up.
6. Resistance Band Bear Crawl
Hold the two small belts again and wrap one around your ankles and the other around your wrists.
Tip
Make this exercise easier by removing the belt from your ankles and saving the bear crawling area. Remove one hand from your body, then return it to its original position and repeat on the other side.