- Exercise bands - what are they for?
- Exercise bands - advantages
- Exercise rubbers - which ones to choose?
- Exercises with mini bands
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Mini band and power band exercise bands are a multifunctional training equipment that you can take with you everywhere. Power band and mini band are made of latex. They work on the principle of resistance to the muscles. There are many advantages of exercise bands, and you do not have to wait long for the effects of training with bands. Check what are their types and which one to choose for yourself. Learn the best exercises using power band and mini band!
Mini band and power band are the most commonly used exercise bands. Both types have a similar application, but differ in functionality and characteristics. Mini band rubbers are short, not very stretchy and made of thin latex, while power band rubbers are several times longer and more stretchy and are much more thick. The type of rubber we should choose for ourselves depends on the type of training we are going to do with it. The great advantage of the elastics is their functionality - you can even put them in your pocket and perform almost any exercise with them. See how to use power and mini band.
Exercise bands - what are they for?
Exercise bands are made of latex, which is characterized by high stretch and resistance to resistance. For this reason, they are used in sports for all kinds of strengthening exercises and functional training. Exercise bands are designed to resist stretching, which strongly activates a given muscle group for work.
Exercise rubbers and training with their use means that almost all muscle parts are included in the work. The action of the power band and mini band gums can be successfully compared to dumbbells - thanks to them we are able to quickly build and sculpt muscles. Additionally, exercise bands are an effective training stimulus to achieve better sports results. Thanks to them, we can perform strength exercises that would be difficult for us to do with free equipment in the gym.
Each rubber, no matter if it is a power band or mini band series, has its own kilogram equivalent, which is suggested by its color. Thanks to this, we can easily and effectively progress from training to training, using various types of gums.
Thanks to exercise bands, we can build muscles of the whole body, work on stabilizing the deep muscles and return to sportafter a long recovery period. All because power band and mini band rubbers are completely safe, they help to maintain proper movement patterns, improve joint mobility and increase muscle strength.
Exercise bands - advantages
Exercise bands have many advantages, including:
- take up little space, are light and handy, so you can take them anywhere
- they don't cost much and bring you a lot of benefits
- minimize the risk of injury
- allow you to do many types of training
- keep your muscles tense during training
- improve joint mobility
- exercises with rubbers make the body firmer and reduce body fat
- activate the muscles of the whole body: both superficial and deep
- suitable for both pre-workout warm-up and strength training
- they can be used for rehabilitation exercises
Exercise rubbers - which ones to choose?
Types of exercise bands are divided according to their length, width and thickness. It is these parameters that determine the appropriate level of resistance of a given exercise gum. So the thicker the rubber is, the greater the resistance will be.
When choosing the right rubber for exercise, we should carefully look at its parameters, and above all, the resistance in kilograms it sets. There is no unequivocal and generally accepted color of rubbers that proves the strength of a given rubber. The colors of the gums depend only on the manufacturer. The only thing we should look at when choosing the right equipment is the width and thickness of the rubber.
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There are many exercise bands on the market, but power bands and mini bands are definitely the leading ones. Here is their short description.
Power band rubbers
Author: Getty Images
Power bands are perfect for fitness, crossfit, pilates and strength training. They are used in strength training, e.g. in powerlifting, as an additional load on the barbell. These rubbers enable dynamic training, during which we use the full range of joint movement, because they are long and durable.
Watch training with power band:
Mini band rubbers
Author: Getty Images
Mini bands resistance bands are much thinner and shorter than gum power bands. Contrary to power bands, they are closed rubbersperimeter. They are perfect for strength, functional and rehabilitation training. Due to the fact that they are made of thin latex, they do not pinch and are suitable for all kinds of exercises.
Watch a short street workout with power band and mini band bands:
Exercises with mini bands
Exercising with rubbers is a great way to achieve your dream training effects! Below you will find the best exercises using mini bands that engage the buttocks, legs, abdomen, back muscles and hands. Perform each exercise in the range of 12 to 15 repetitions, and repeat the whole exercise a minimum of two times.
- Lie on your back and bend your legs at the knees. Place the exercise rubber just above your knees and gently move them outwards. Then push your hips up. Remember to hold your buttocks tight and screw your feet to the floor.
- Assume a propped kneeling position. Hook the exercise band around your heels. Then extend your leg backwards. Remember to keep the body in line and point the toes of the active leg towards you.
- Put a rubber band over your knees and place your feet hip-width apart. Gently push your hips back, tense your abdomen, pull your shoulder blades together and bend your legs at the knee joints. In such a light semi-squat, try to move to the side - put your legs back and take small steps.
- Hook a rubber band around your ankles and stand hip-width apart. Then slightly bend one of the legs and bring it outwards as much as possible. Maintain correct posture at all times and tighten your abdomen - this will help you keep your balance.
- Lie on your side with the gum placed a few inches above your knees. Bend your legs at the knees and bring your feet together. Then do the abduction of the leg, but remember that it is still bent the same and that your feet remain clasped together.
- Stand hip-width apart with the rubber band over your knees. Move your leg backwards as much as the rubber allows you. Make sure your legs are slightly bent at the knees.
- Perform the plank position in the palm rest. Hook the exercise band around your feet. Then bend your leg towards your chest. Remember to maintain correct body posture. Tighten your abdominal muscles and tuck your pelvis underneath you.
- Stand slightly apart with the rubber band under your elbows. Bend your arms and place them in front of your chest. The elbows should be in line with your shoulders, with the palms facing you. In this position, move your hands to the side.
- Assume the plank position with the elbow support. Put on the rubber band at the ankles. Inin this position try alternately lifting your legs up. Keep your abdomen tight and do not over-flex your lumbar region.
- Lie on your stomach with the rubber band across your wrists. Extend your arms outstretched in front of you, lift your chest upward, and bring your palms towards your back, bringing your shoulder blades together as much as possible. Remember not to tilt your head and keep your body taut.