Resistance Band Workout For Women
[pt_view id=”275e02dtae”]
Resistance Band Workout For Women
Introduction
Resistance bands are portable and quite easy to use and are by far more beneficial to women than bumbbells. There are different types of resistance bands, and each offers different amount of resistance.
A normal set of resistance band will produce as much as 50 pounds you can get from lifting weights, and some can even offer as much as 100 pounds.
By changing the tension in the exercise as you move your muscles, resistance bands, unlike free weights, create variable resistance. As you perform an exercise, this creates more tension in your muscle, or more resistance against them and consequently providing more benefits for women engaged in this workout.
The resistance bands are made of elastic rubber, and so rather than having hard impact on your body, they provide low impact movements. The main target is the muscles, and it strengthens your muscle with persistent well-regulated tension. The resistance bands are quite affordable, portable and readily available in a lot of fitness centers.
We will be looking at eight beneficial resistance bands workout for women, how to go about it and what their benefits are.
The Best Resistance Bands To Get For Beginners.
-
Reverse Lunge
The benefit of this workout plan is to tone both your butts and legs to your desired taste.
How to start: Your right foot should be at the back with the back heel off the floor and the left foot in front of the right at about 2 to 3 feet. With your palms forward hold each handle at shoulder level while you place the band under your left foot. Without leaning forward, bend both knees and lower hips such that left thigh is parallel to the floor.
Tighten the abs, keep the legs straight while you raise the torso. Pause, then lower and switch legs after one set. For faster result, it is recommended you do mini pulses each rep. You can do the mini pulses by coming half way up from start position and before standing up lower three times.
-
Ski Jump
The benefit of this workout is to tone the shoulders, butts, abs, and legs.
How to start: At chest level, the band should be attached to the strong object. Hold handles in each of the hands and at chest height extend your arms forward with your palms down and your feet hip-width apart.
While keeping your knees behind toes, bend both your knees and hips and sit back until your thighs are almost parallel to the floor. Simultaneously, without bending your elbows, lower arms down to your sides. Pause before returning to the start position.
For a faster result, as you stand back up, simply add a jump.
-
Speed Curl
The benefit of speed curl is to tone the biceps.
How to: place the band under both feet and stand with feet hip-width apart. Hold handles in each of the hands and at your sides put your arms down with your palms facing forward. Bend elbows, curl hands toward shoulders and then lower while you keep your upper arms still. Do this 20 to 30 times as fast as possible for a set, then take a 30 seconds rest before doing another set.
-
Crunch and Press
The benefit of crunch and press workout is to tone back, abs and thighs.
How to: while you lie face-up and feet flexed, place both hands behind your head, tie the band around your shins. While contracting the abs, curl the head and neck and just as you spread the legs apart get your shoulders off the floor. Take a pause and lower while bringing the legs together.
-
Resisted Pushup
The benefit of the workout is to tone the chest, abs, arms, and back.
How to: with the band under your armpits, hold one end of the band in each hand and across your upper back/shoulders stretch the band. With your feet together while still holding the bands’ ends in place, be in a pushup position.
Do a full pushup by lowering your body and do up to 15 reps in a row. To avoid band burn if you are not using a flat one, consider draping a towel over your upper back.
-
Bicycle
The benefit of bicycle workout is to tone the abs and back.
How to: Lie face-up with legs bent 90 degrees and feet flexed, the band should be tied around the arches of your feet. Bring the left knee and right elbow towards each other while you extend the right leg and at the same time twist to the left while lifting shoulders off the floor. To avoid the band from slipping ensure you keep the feet flexed.
Pause twisting to the right and switch legs. Changing sides for 20 to 24 reps equal a set.
-
Triceps Kickback
The purpose of the workout is to tone the shoulders and the triceps.
How to: place the band under both feet and stand with feet just a few inches apart. Hold one end of the band in each hand, such that the back is almost parallel to the floor, bend forward from the hips. Bend the arms 90 degrees while you keep upper arms at your sides.
Keep abs tight and arms straight so that hands are close to the hips and palms facing up. Take a pause and return to start position.
-
One-Leg Row
The purpose of the one-leg row is to tone the shoulders, legs, and back.
How to: with both end of the band in your right hand, loop the band around your left foot. Lift the left foot off the floor about 12 inches forward while you keep balance on the right leg. Such that the hand is on the left thigh, stretch the right arm with the palm facing the body.
Pull the handles till it reaches the right shoulder while you keep the left leg straight, hold on a bit and then lower and then switch sides for a set.
Conclusion
Conclusively, you no longer need to think about how to get started, just get your resistance band and follow each routine closely. Don’t be discouraged if you don’t notice the results quickly, just be persistent, encourage yourself and focus.
All of these resistance band workouts will no doubt provide your desired result and keep you fit. They are so simple that you don’t need a trainer to do them.
The workouts will help you grow stronger muscle metabolism, and you will notice your knees, hips, and legs will no longer be stiff and achy. You will also gain more strength to lift things up easily.
Along with resistance bands, it’s always a great idea to track your workout progress and how many calories you are burning. To do this, consider looking at the best waterproof fitness tracker for 2018.
[pt_view id=”2c15055yi7″]
Categorised in: Workouts
Comments are closed here.