Exercises And Workout With Pull Up Assist Band
Looking for a brand new approach of figuring out that won’t long-duration cardio or weight lifting? Or maybe you’re questioning what on earth those big elastic bands tied to the pull-up bar area unit… If so, you’re within the right place! We’re about to take you through everything you would like to grasp concerning this nice piece of exercise instrumentality, together with the question ‘do resistance bands work?
What are Resistance Bands?
While the different types of resistance bands can leave you confused, they all fall under the same category. They do have slightly different uses, but we can describe them holistically to make things a little easier!
So, what are resistance bands?
Resistance bands are literally ‘bands’ that are either flat or tubular in shape. Originally, their sole use was as a rehabilitation method for patients wanting to get back to exercise post-injury.
What Do Resistance Bands Do?
Resistance bands have a range of uses:
To build strength – every band exerts a specific quantity of force on your muscles once stretched and may be utilized in each higher and lower body coaching.
To improve quality – resistance bands area unit an excellent thanks to assist you improve your flexibility, however you’ll additionally use them improve joint quality.
For rehabilitation – bands have proved themselves essential for aiding recovery and area unit particularly helpful once it involves functioning on hip, shoulder and knee injuries.
For muscle building – resistance bands are utilized in weight coaching. Wrapped round the ends of a weight bar, they create exercises more challenging thus you’ll level up your one-rep easy lay. Equally, they’ll be used with dumbbells for an identical reason.
For pull ups – resistance bands may assist you build up to doing pull ups. Loop them round the pull up bar and place your foot or knee within the band to support your weight as you train.
Exercises With Pull up Assist Band!!
#1 Front Squat:
Stand on the band with feet slightly wider than shoulder breadth. Holding a handle in every hand, bring the highest of the band over every shoulder. If the band is just too long, secure it in situ by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise duplicate to the beginning position. Repeat for 8–12 reps.
#2 Concentration Curl:
Want to induce prepared for the gun show? begin during a forward lunge position, right leg ahead, and place the center of the band underneath your right foot. Grasp one finish of the loop band along with your mitt, resting your elbow on the inside of your knee (to target those biceps a touch deeper). With palm facing far from your knee, curl the band up toward your shoulder, compressing your biceps at the highest. Slowly lower back off. Repeat for 8–10 reps before switch sides.
#3 Gluteus Muscle Bridge:
Salute those glutes! Tie a band around your legs right higher than your knees. Lie face-up along with your feet on the ground, bending your knees to ninety degrees. Raise your hips till your shoulders, hips, and knees align, getting your glutes through the whole movement. Do 15–20 reps.
#4 Standing Striated Muscle:
Anchor a loop band at ankle joint height to support and stand along with your left side facing the support, wrapping the free finish around your right (outer) ankle joint. Stand perpendicular to the band and step far away from the support to make some tension (the smart kind, of course). From a large stance, get into a 1 / 4 squat. Sweep your operating ankle joint across your body, past your standing leg, squeeze thighs along. Slowly come to the beginning position. Repeat for 12–15 reps before shift sides.
#5 Supinated Clamshell:
Loop a band around your legs simply higher than your knees. Lie faceup with hips and knees flexed to ninety degrees. Pull knees far away from one another whereas getting your glutes for 2–3 seconds. Slowly come to the beginning position. Repeat, aiming for 10–12 reps.
#6 Anti-rotation Band Walkout:
Know once to run away. Anchor a loop or tube band slightly below your chest on a cable column or support. Grasping the free finish, produce tension on the band associate degreed squat into an athletic stance. Holding the band with each hands straight go in front of your chest and keeping your core tight, step laterally till the band is just too tense to go any longer. Slow and controlled, retreat toward the column to the beginning position. Repeat for 6–8 reps on either side.
#7 Reverse Crunch:
Now flip it and reverse it. Anchor the band on a low support. Lie faceup, bending knees ninety degrees. Wrap the band round the tops of each feet and hasten back to make tension. With abs tight and back flat, pull your knees toward your shoulders, catching your abdominal muscles. Slowly come to the beginning position. Repeat for 12–15 reps.
#8 Russian Twist:
Sit on the ground with legs extended, wrapping the middle of the band round the bottom of your feet. Hold the free ends in every hand. Slightly bend your knees, keeping feet on the ground, and tip at a 45-degree angle. Rotate the band right by transfer your left across your body and your Manus down by your right hip. Catching your oblique muscles, bring the band toward your right hip whereas keeping your middle and low back neutral. Return to the beginning position. Rotate left then right for a complete of 10–12 reps on either side.
#9 Seated Row:
Take a seat, however, don’t get too cozy. With legs extended, place the middle of the band behind the soles of your feet. Grab the band with each hand, arms extended and palms facing one another. Sitting nice and tall, bend at your elbows and pull the band toward your core, compression your shoulder blades along. Slowly come back to the beginning position. Do 10–12 reps. 22. Visit Intent Sports to get more guide on fitness.