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Fitness Training Resistance Training

The Right Exercises Using Resistance Bands

Resistance bands are flexible, affordable, and versatile gym equipment. You can adjust their intensity to fit your use. They are highly effective in helping you perform the right exercises with the correct form.

Following are a few exercises you can perform using resistance bands:

  • Band bicep curl- Stand on the resistance band. Extend your arms and hold the ends using your hands. Your palms must be facing forward. Squeeze your biceps and take your hands towards your shoulders. Your elbows must be tight at the sides of your body. Then, lower your hands to get back to the starting position. Repeat it ten times.
Fitness Exercise. Sports Woman Exercising With Resistance Band In Fashion Clothes, Loop Workout. High Resolution
  • Bent-over row- Stand with your feet on the resistance band but hip-width apart. Hold the band by your sides, ensuring that your palms are facing in. Bend your knees slightly while keeping your arms straight and back flat. Pull the band to your chest by bending your elbows and keeping them close to your body. Get back to the starting position by straightening your arms and lowering your hands. Perform ten reps.
  • Angle jumping jacks- The resistance band should be around your ankles. Get into a quarter-squat posture with hands close to the chest. Jump your feet in and out. Perform 20 reps.
  • Banded walks- Wrap the band around your ankles and stand with your feet apart. Slightly bend your knees and tighten your glutes. Then, walk ten steps forward and ten steps back. Do twenty reps.
  • Prone leg curl- Loop the resistance band around your ankle and anchor the end to support, like a door. Lie with your belly down. Move away from the anchor to create that force. Bend your knees and bring the heel near the glutes. Return to the starting position and repeat. Do ten reps.
  • Glute Bridge- Wrap the band around your legs, slightly above the knees. With your feet on the ground and knees bent at 90 degrees, lie on your back. Then, rise using your hips to line up your shoulders, knees, and hips while contracting glutes.
Resistance hoop band exercises Fit girl training on floor doing Glute bridge abduction workout exercise to tone glute muscles and activate weight loss.
  • Fire hydrants- Loop the band slightly above your knees. Get into the starting position with your knees under your hips and hands under your shoulders. Raise your right knee outwards to the side and then return to the starting position. It is one rep. Switch legs and repeat the exercise. Perform ten reps.
  • Chest press- Stand straight with your feet wider than the hips and knees slightly bent. Engage your core and hold the ends of the band in your hands. Straighten out your arms at shoulder level towards the front. Bend the elbow back and repeat. Do ten reps.
  • Standing lateral leg raise- The band should be around your ankles. Stand with feet hip-width apart and hands resting down on your hips. Pause and raise your left leg as high as you can. Switch to the other side and repeat. Perform 15 reps.

About the business

The exercises mentioned above are some of the best ones using a resistance band. Further, if you want to buy resistance bands or other fitness and gym equipment, Pacillo’s Fitness Gear is the right choice. We hold experience of over 40 years and offer top-name products at affordable prices. For more information about us, contact at 800-223-5526, connect through e-mail at sales@pacillo.com or fill the contact form.

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Fitness Training

The Benefits of Resistance Training

What are the Benefits of Resistance Training?

Resistance exercises are a great way to build and strengthen muscles. It became quite conventional in the 1990s. The American College of Sports Medicine even included resistance training as an official recommendation for all Americans starting in 1998. Moreover, resistance training has a lot to offer that is hard to overlook.

Photo Credit by Anna Shvets

What Is Resistance Training?

Exercise that influences the muscles to contract against an external resistance to increase strength is resistance training. The objective of resistance training is to increase endurance, tone, mass and strength.

Resistance applied from an external source can be rubber tube exercise, dumbbells, bricks or one’s body weight. Any object that would cause the muscles to contract is useful for effective resistance training. There are three most common styles of resistance exercises. These are:

  1. Powerlifting – a combination of squats, deadlift and bench press.
  2. Olympic lifting – lifting weight over the head like the athletes in the Olympics.
  3. Weight lifting – lifting of heavyweights that are commonly fewer than six reps. 

Lifting weights in the gym to get bigger and toned muscles is resistance training. People often associate the term ‘strength training’ with resistance training but this has a technical flaw. In truth, strength training is simply resistance exercises to build strength in the muscles.

How does Resistance Training Help in Losing Weight?

Effective resistance training exercises combine intensity, volume and progression. Every new session will make the individual feel challenged and every set and weight is gradually increased. Typically, for fat loss, each resistance exercise should have a maximum repetition method. Nevertheless, trainers recommend three to four sets thrice a week for every muscle group.

As a result, regular and effective resistance training, excess fats are lost because of after-burn after exercises. Additionally, the muscle size increases, which utilizes calories. Moreover, if an individual incorporates a healthy diet, the body fat loss will speed up. There are other health benefits involved with resistance training.

Photo Credit by Ketut Subiyanto

What should be Avoided when Resistance Training?

All types of training needs the supervision of a professional trainer. Do not start any resistance training exercise before a warm-up session. Additionally, avoid using equipment that may be faulty as it can cause injury instead of giving benefits. Picking up the heaviest weight or going the distance with exercises can backfire, therefore, always start slow.

Which Equipment is Ideal for Resistance Training?

As a beginner, an individual can use some basic equipment. Consider BodyCraft HFT Functional Trainer that comes with a multi-grip chin-up bar. Additionally, this provides a greater sense of motion with the 2:1 cable ratio. This one is great for beginners since it comes with a protective rear stack guard.

Photo Credit by Monstera

What is the Best Way to Start at Home?

These few simple steps are good enough for anyone to start with resistance training at home. Some of the best ways are:

  1. Always warm-up.
  2. Start by lifting lighter weights.
  3. Give 60 seconds of rest in between sets.
  4. Keep a 45 minutes limit to every workout.
  5. Use a foam roller to relax your muscles after every workout.
  6. Include rest days in between workouts; two to three days are good for beginners.

Have fun gaining strength!

References

  1. ‘7 Tips for a safe and successful strength-training program’. Harvard Health Publishing. Harvard Health. 16-03-2018.
  2. ‘Dynamic vs. Static Stretching Warm Up: The Effects on Power and Agility Performance’. The Journal of Strength and Conditioning Research. McMillian, Danny J.; Moore, Josef H.; Halter, Brian S.; Taylor, Dean C. 2006.
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