Can Resistance Bands Build Muscle?
You can also do muscle training at home even though you can't go to the gym. Just workout with a tiny thing - resistance band that you can do a variety of muscle training, whether it is chest muscles, triceps, back muscles or even core muscles, can be exercised well.
The article will introduce how the resistance band can train muscles through the following points:
1. WHAT IS A RESISTANCE BAND?
Resistance bands are mostly made of rubber materials and are mainly used to apply resistance to the body or provide assistance during fitness. Resistance bands can be used for many different training, and they allow people to work out using the band's natural resistance instead of lifting their own body weight or heavy objects. Workout with resistance bands is a safe and convenient way for people who are often out or who are not convenient to carry fitness equipment.
2. HOW DO RESISTANCE BANDS WORK?
The purpose of the resistance band is to provide you with pushing and pulling resistance during training. The difference between resistance bands and weights is that they are not weights you lift, pull or push, but create tension in your reps and sets. When you use it repeatedly, the resistance band will stimulate your deep muscle fibers to generate more resistance to stimulate muscle tension during each action, that work.
3. CAN RESISTANCE BANDS BUILD MUSCLE?
Of course yes. Resistance band training muscle is the best introduction for fitness beginners, and it is also a good fitness essential tool for people with fitness foundation.
To build muscle size, you have to overload the muscle with weight or resistance. The overload creates small tears in the muscle fiber (hence the term "getting ripped") that allow new muscle tissue to grow. Lifting weights, lifting your own body weight, and using resistance bands helps to overload your muscles and build them up. The International Journal of Sports Physical Therapy found that resistance bands were just as effective as a weight machine in activating the quadriceps during the concentric or "up" phase of a knee extension.
4. BENEFITS OF USING RESISTANCE BANDS TO BUILD MUSCLE
Compared with other weighted fitness equipment, they are heavy and not easy to carry, and they also take up a storage space, but the resistance band is different, it is light, portable and can be carried with you, so you can do sports when traveling or doing business in other places, and keep fit without even a reason to be lazy! In order to keep the posture stable during training, the resistance band is easier to stimulate the deep muscles and improve the training effect.
5. PROS AND CONS OF USING RESISTANCE BANDS
PROS:
- Convenient
- Joint Friendly
- Replace the most of gym equipment
- Train stability mobility on every movement
- Immediate and obvious workout improvement
CONS:
- Not the best choice for counteracting the effects of gravity
- A certain service life
- Difficult to quantify and measure benefits
6. CAN RESISTANCE BANDS COMPLETELY REPLACE DUMBBELLS?
It is not to completely deny the existence of dumbbells, because the position of holding the resistance band will affect the resistance, and the different holding positions will make the resistance of each training different. In addition, the resistance bands rely on elasticity to provide resistance, but the resistance is very small at the beginning of stretching, and when the resistance bands are relaxed, no force is required at all. Therefore, it is necessary to stretch the resistance band to a certain length. After pulling, other muscle groups need to cooperate to exert force. However, the target muscle group has not yet exerted force, and the synergistic muscle group will exert greater force.
So resistance bands and dumbbells can complement each other. And throughout the movement, due to the different resistance, after the peak contraction, the feeling of the eccentric contraction process will become weaker and weaker. Even if you have gathered your "vigor and energy", the distance you can "struggle" is shortened. Dumbbells may work better in this regard. So all in all, the actual decision on which tool to use depends on the requirements for training effects. The two tools cannot replace each other, they can only complement each other.
You may be interested in how to do push-ups with resistance bands, which is also helpful for muscle building.
7. CONCLUSIONS
No matter what kind of fitness equipment and accessories have certain limitations, how to quantify and maximize the benefits of training needs to be carefully considered, WEGYM smart resistance band Rally X3 Pro solves the problem of limited resistance and unmeasured workout effect to a certain extent, the resistance level is from 10-110lbs, the built-in data visualization screen and over 10,000 minutes workouts by WEGYM APP that can be followed to help you achieve your exercise goals, click to view more.
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