Resistance bands are cheap and very effective for a variety of workouts than you might think. Can increase strength and help you increase muscle resistance. Helps you burn more calories.
Resistance bands are also the most portable gym equipment. You can pack it into a backpack and use your lunch break to do a few sets. You can also pack a suitcase and exercise in the hotel on business trips.
The resistance bands come in a variety of resistance intensities, and a few resistance bands are equivalent to a set of dumbbells. There are also various types of resistance bands, including looped, straight, and handles. Resistance bands are usually colored to distinguish the strength of resistance, usually blue and black have more resistance, but this is not absolute.
One-Arm Biceps Curl
Stand with your feet apart, shoulder-width apart. With the resistance band under your feet and arms straight down, grasp one end of the band, palms facing forward. Bend your elbows and lift your arms up toward your shoulders, feeling a contraction in your biceps, then slowly return to the starting point, doing 12-15 reps with each hand.
Flying bird
With the band behind your back, at chest level, hold the band in both hands and stretch out to the sides. Bring your arms in, palms facing each other, squeeze your pecs until your hands touch your chest, then slowly return to the starting position. 12-15 reps per set.
Dip station
Stand with your feet on the resistance band, feet slightly wider than shoulder width apart, hold the band with both hands, and pull them in front of your shoulders, palms up. Push your hips back and squat down, keeping your chest straight. Keep your knees behind your toes, then go up back to the starting position. 8-15 reps per set.
Lateral hip abduction
Lie on your side on the mat with your hips and knees bent at 90 degrees, wrap the resistance band over your knees, raise your thighs and knees, feel your hips contract, hold for two to three seconds, then slowly return to the starting position. 10-12 reps on each side.
Glute bridge
Lie on your back on the floor, place the resistance band over your knees, bend your knees, land your heels on your heels, and lift your toes up. Raise your hips until your shoulders are in line with your knees, hold for a few seconds, and then lower. Contract your hips throughout, opening your knees slightly against the resistance band as you lift your hips. 10-15 reps per set.
Pull up device
Stand with knees slightly bent and feet shoulder-width apart. Straighten your arms forward, grab the resistance band and lift to shoulder height. Pull the resistance band outward until your shoulder blades are pinched, then slowly return to the starting position. 8-10 reps per set.
Lateral walk
Put a resistance band over your knees and one at your ankles, with your feet shoulder-width apart, and in a half squat position, tightening the resistance bands. Take a small step to the side, keeping the resistance band taut as you move. Take 8-10 steps in one direction, then switch directions.
Push-ups
Begin in high plank position, carrying the resistance band over your upper back with the ends tucked under your palms. Bend your elbows, bring your chest to the ground, keep your core tight, and push your body up until your arms are fully straight. 5-15 reps per set.
Squat and lifting
Stand on the resistance band with your feet shoulder-width apart. Holding the resistance band in both hands, pull the band over your shoulders, palms up, and squat down, maintaining a squat position. Stand up straight and extend your arms up until your arms are fully extended, then slowly squat down back to the starting position.
