After a corona pandemic, most people start training with a resistance band at home.
Home Workout With Resistance Bands, a Resistance band is a weight-free and elastic band, you can perform a workout using your body weight, and a band you can load up essential movements like pushups and squats. you can easily train your whole body like biceps back triceps shoulder core chest leg etc.
There are limitless variations so you never get bored with it if you are willing to work hard and get a little creative with your surroundings.
No matter how old you are it’s works of all beginners to intermediate. Studies show their results are pretty similar compared to weighted dumbbells both are creating external resistance that your muscles have to work against. resistance band helps to grow muscles get sufficient recovery, muscle adaptation, and progressive load.
There are lots of benefits of the train with a resistance band.
1. Easy to train
2. Burn fat
3. Building muscles
4. Easy to make Body posture
5.No need for gym equipment
6. Get Instant muscle pumped
7. Cost-effective workout
8. less storage space
9. Easy to travel
There are full-body Home Workout With Resistance Bands
1. Resistance band bicep curl (Home Workout With Resistance Bands)
This is one of the best workouts for increasing the size and strength of the biceps muscle. Maximizing the stress placed on your both biceps groups long head and short head bicep brachii , Perform this exercise 3 to 4 times a week to get good results.
How to do it
1. It does not require holding the anchor point of the band.
2. Keep your head and chest upright. feet shoulder-width apart, back straight and your stomach tight.
3. Begin with your arms extended down and tight to sides with palms facing up.
4. Curl the bands all the way up while keeping tension on the biceps.
5. Slowly down your hands back to the starting position and repeat the movement.
6. complete 10 to 15 repetitions. Do 3- 5 sets
2. Triceps press down
This is the best triceps workout Most people train this exercise.
Keep your wrists straight and elbows planted in a fixed position with your upper arms still.
Try to slow your speed and flex your triceps at the point of maximum resistance for a few moments to get a deep muscle contraction before releasing.
How to do it
1. attach the band anchor at the top raise band in your arms should be at a 90-degree angle.
2. pull down quite quickly on both sides until your arms are straight
3. slowly go to the starting movement you can pause at the bottom for extra resistance
4. perform according to your strength and target reps
5. complete 20 to 40 repetitions.do 3-5 sets
3. Chest fly finisher
This is the best workout for the chest its provide fully stretch in the chest
How to do it
1. knot the anchor behind the back of you, adjust according to your height.
2. take the position as you can see raise the band both of the hands
3. bring your arms up according to your shoulder level. keep your elbows slightly bent
4. stretch the band on both sides equally and meet in the front of the chest
5. hold a second and slowly return into starting position
6.complete 10 to 15 repetitions. Do 3-5 sets.
4. Resistance band pushup
it’s the best workout of the upper body with a resistance band this pushup is more effective and challenging.
Good for muscle strength, stamina, and willpower.
How to do it
1. Take the band across your back and raise both anchors
2. Bend your elbows to the lower chest toward the floor .make a straight line through your body
3. Then press up your body
4. hold a second and repeat the same movement again
5. Complete 10 to 15 repetitions. Do 3-5 sets.
5. Front squat
Squats are the most popular exercise to target the glutes and surrounding muscles. many people don’t know to performing normal squats is not enough to build up good muscles. The squat is a power full exercise that activates so many joints and muscles at once, This workout is good for building strength, muscle, bone density, and they burn a lot of calories and also boost the hormone production is testosterone.
How to do it
1. standup in the center of the band and stretch up the band on the hands at shoulder level with your palms facing up, hold the resistance band then drop into a squat.
2. took the band into your shoulder and lock your hand with it
3. keeping your core tight, chest up, put your hips back slightly and bend in your knees (just think of it you sit down in a chair ( be sure to brace your core as you do so)
4. when you perform squat try to knee not over out in foot fingers.
5. Complete 8 -10 repetitions. Do 3-5 sets.
6. Kneeling crunch
This workout makes your core strong. train 3 times a week to get a strong core
How to do it
1. attach the band anchor into the door
2. stand on your knees and raise the band with both hands
3. extend your elbows out at shoulder level, engage your core, and start crunching down towards your hips while contracting your abs.
4. slowly return to the starting position.
5 .complete 10-15 repetition. Do 3-5 sets.
7. Lateral raise
This is a shoulder workout it makes your shoulder bolder
(Home Workout With Resistance Bands)
How to do it
1. stand over the center of the band and take both anchors in your hands
2. start your arm up of both sides equal to your shoulders
3. hold a sec and repeat again slightly
4. complete 10-15 repetitions. Do 3-5 sets.
8. Bent-over row ( Home workout with resistance bands)
This is a back workout try it to make your back stronger and transform you back in good shape.
How to do it
1. Stand over the center of the band with your feet shoulder-width apart.
2. Bend slightly at your knees and hinge at your waist, keeping your hips back.
3. Grasp the band handles with your hands facing the outsides of your knees.
4. With your elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.
5. Complete 10–12 repetitions. Do 3-5 sets.
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