A Beginner's Guide To Resistance Bands

Resistance bands are the new workout trend in 2020 for the fitness industry. These bands are made up of rubber (latex) and work best for muscle strengthening, rehabilitation and stretching. 

Amid the pandemic, people are looking for affordable equipment that is best for home workouts. Whilst using resistance bands, you don't require any heavy weights. That is the best part about them! In this post you'll be learning about the types of resisitance bands, bands from the best brands and their prices, and workouts with resisitance bands for beginners. 

What are the main distinct types of resisitance bands? 

1. Loop resisitance bands. Loop resisitance bands make your muscles move harder. The loop bands provide stabilization to the body. Thus, along with muscle strength you also gain balance as well. Especially postural balance. 

2. Tube resistance bands (may have handles). The basic resistance bands. These pairs of bands are more efficient than any kinds of heavy weights. Light-weighted as they are, these bands are best for compound exercises. 

According to me, beginners don't require any other types of bands because of any complexities. Generally, people with a wider range of gym experience may use other types of bands which include hip circle bands, light therapy resistance bands, figure eight resistance bands, foot long stretch exercise resistance bands, and professional grade resistance bands, etc. 

What are the best brands for resistance bands? 

While purchasing any resistance bands, I would suggest you to buy bands of the following brands. 

1. TheraBand

2. Serious Steel Resistance Bands Set 

3. Fit Simplify Loop Bands 

4. Fitness Insanity 

5. Premium Versa Resistance Tube 

6. Letsfit Resistance Loop Bands 

7. Rogue Monster Bands 

8. Draper's Strength Pull up assist and powerlifting stretch bands 

Price Ranges

You can find decent to great quality resistance bands starting from ₹599 to  ₹2799. The price ranges may vary from brand to brand. 

5 Exercises to follow with Resistance Bands

Division of sets

For beginners, 10 to 16 reps in each set. 

1. Squats with loop resistance  bands. 

• Stand tall. 
• Get your feet into the loop and wear the loop right above the knees. 
• Once you're set, bend your knees into a squat position. 

This is one great exercise to help you tone your thighs and hips. 

2. Resistance Shoulder Extension. 

• Hook one end of your resistance band somewhere (a stable door latch, a chair, etc.) and hold your band from the other end firmly. 
• Pull the band to straighten your arm. Do not bend your arm. 

This exercise is really helpful for your triceps. 

3. Internal and External elbow rotations. 

Inside rotations

• Keep your band hooked with the door latch. 
• Make a 90 degree with your right arm holding the band firmly. 
• Pull the band toward your body without any movements with the wrist. 
• Do this repeatedly with both your arms. 

External rotation

• Now, use the shoulder which is not facing the side where the band has been placed. 
• Hold the band firmly and the same way as before, pull your arm out with no movements by your wrist but only the elbow. 
• Do repeatedly with both the arms. 

4. Hip Bridges. 

• Wear your loop band right above your knees.
• Lie down on your mat. 
• Pull your feet closer to your hips. 
• When you're ready, pull your stomach up. Then lie down again. 
• Do this repeatedly. 

This exercise is great to tone your hips and thighs. 

5. Ankle Jumping Jacks. 

• Put your loop band above your ankles. 
• Bend down and without any movement of your arms, keep your legs moving while doing jump jacks.

Hope this blog post has been helpful to you. A complete beginner's guide to resistance bands. Thanks for reading and keep sharing!