Before making an investment, versatility is something many people are concerned about. While free weights and dumbells work on the notion of gravity and you need to adjust your body to target a particular muscle group. Example: suppose you are doing a bench press, now to target the lower part of the pectoralis major you will be required to set your bench on the decline and to hit the upper part of the chest you will be required to set your bench on an incline.
Resistance bands can be worked in any direction. These bands give you the freedom to hit any muscle tissue while being in any position.
The Multi-plane resistance of resistance bands allows astronomers to exercise in zero gravity of space as well. If you are concerned about the Multi-plane resistance then resistance band can be more suitable for you. I would always suggest my clients to use a combination of both.
Start a training session with some warm-up and muscle activation by bands and then do the heavy lifting. Doing any kind of resistance training before running can get the stiffness that might downgrade your running performance. Resistance bands are good for muscle activation and to enjoy a great pump.
They are also proven good to achieve muscle toning but they are not my first choice for the development of serious muscle mass. Mass development requires heavy lifting and compound movements that are best performed with free weights. Thanks for reading. Questions welcomed in the comments as always. This site contains affiliate links as well as general health and fitness information.
Please read my Medical Disclaimer and Writing Disclaimer for more information. Hi there, I'm Harsh, personal trainer and chief editor at Alphamale. I started this blog with the intention to tap on every question that has been unanswered for many years. With an experience of more than a decade, my goal is to transform the lives of millions of our readers by offering authentic fitness knowledge. Glutes are a lot more than just an area that you need to grow to add to your aesthetic appeal.
Strong glute muscles contribute to your lower body strength and also work to improve your posture. With smart technology comes super fast and efficient computers that are performing well in sharing the load of work of humans. However, the cost that most humans are paying for a comfortable life is Skip to content. Introduction Most of the people have misconceptions about the effectiveness of resistance bands — people think that bands are for old people or someone who is trying to recover after an injury.
They're also excellent at working your core. If you're new to the fitness space, resistance bands are exactly what they sound like: Elastic bands that add resistance to your workouts and various lifts. They come in a range of sizes and differ in weight based on their thickness and length, explained Brianna Bernard , a personal trainer, nutrition coach, and Isopure ambassador. When used correctly, resistance bands help improve muscle strength and balance, promote flexibility, and help you achieve better posture and tone your muscles.
They're also incredibly convenient, able to be stored just about anywhere while also taking up a relatively small footprint. According to Centr trainer, Luke Zocchi , resistance bands are one of, if not the most versatile piece of exercise equipment. Resistance bands can be used to enhance cardio training, as well. Brianna Bernard recommends adding them to squat jumps, rear-delt jacks, or for boxing moves like jabs and crosses as a way to add weight to those already dynamic movements.
While resistance bands can be used to warm up your muscles prior to weightlifting, they can also replace your need for dumbbells entirely. Not only are dumbbells bulky and difficult to transport but they take up a lot of space in your home. Resistance bands are the polar opposite: They're lightweight, travel-friendly, and barely require much storage space. And when it comes time to work out, resistance bands can do everything dumbbells can, while also offering their own unique variety and benefit.
For example, like dumbbells, resistance bands provide a level of resistance to help your muscles tear and become stronger. However, unlike dumbbells, resistance bands maintain constant tension on the muscles throughout the entire movement of an exercise and therefore create greater muscle growth, Zocchi said.
And because resistance bands naturally limit your range of motion, overextension of the joints is also less likely. From a budget perspective, resistance bands are also far more affordable than a set of dumbbells and have proven to be more widely available, too.
TheraBand caters to all fitness levels, so whether you're a beginner or a fitness fanatic, these bands can be beneficial to your goals. Available in latex and non-latex materials, each three-pack features bands measuring 5 feet long and 4 inches wide. The bands are color-coded by resistance level, in which blue bands are 5.
If you're looking to do intense strength training, you may opt for a set that provides more resistance than what TheraBand offers but these bands are also great to have on hand for times when rehabilitation is necessary. The TB12 At-Home Looped Band Kit is an excellent starter pack for anyone purchasing their first set of resistance bands and who wants a variety of tensions right away. The kit comes with one short light band rated from 7 to 33 lbs.
I've used this set for most of and can't speak enough about its versatility. No matter if I needed to do curls, standing row, banded push-ups, or even mock dead-lifts, these were all I needed.
I've been able to keep my workouts varied and even just the combination of the light and medium bands has proven to be effective. If you're constantly on the go but don't want your travel plans interfering with your fitness routine, toss this set of resistance bands in your carry-on. Perform Better's miniature bands measure 9 inches by 2 inches, meaning they'll take up minimal space in your suitcase, gym bag, or home gym.
You could even stash an extra set in the glove compartment of your car, just in case. Packs include sets of either four or 10 bands and they're great for both rehabilitation purposes or workouts. Not only are these resistance bands high-quality and highly functional but they also make for an aesthetically pleasing addition to your stockpile. The brand's patent-pending design includes an adjustable connection for consistent tension, meaning you can adjust the length of your bands to meet your individual needs.
The good side is that it forces you to maintain a strict form, which targets the muscle group better. Besides that, the only other drawback is that resistance bands will not enable you to get particularly bulked up.
You can accomplish full workouts that nail every muscle group with just a set of dumbbells. Which is one of their biggest strengths — versatility. You can find dumbbells that increase in increments of 5 pounds, ranging from 5 to pounds. For the hardcore bodybuilders, pounds might not be heavy enough, but for the average gym rats among us, that weight range is perfect. A great aspect of the dumbbell is that it allows you to target specific muscle groups. There are a multitude of workouts that target your biceps, triceps, shoulders, chest, and back.
On top of that, dumbbells can be used as added weight for exercises such as lunges and squats. And because of their range in weight, you can either lift really heavy to gain muscle weight, or you can lift lighter dumbbells at higher repetitions to tone and strengthen.
And while performing any exercise you might be performing, you get the added benefit of stronger fingers and forearms, simply by gripping the dumbbells. The cons of dumbbells are in two areas: one, higher chances of injury as they place more pressure on your joints, and two, expense. On the flip side of that, dumbbells are long lasting. They adjust from 5 to 52 pounds, without sacrificing the traditional look or feel of your average dumbbell.
The only issue with these is that you have to buy two of each weight you want — it can get very expensive very quickly.
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