Resistance bands are commonly used equipment for general fitness and physical therapy. Some people refer to them as exercise or workout bands. They are lightweight elastic bands meant to induce muscle contraction to build muscle strength. A user pulls against the resistance band to attain the contraction motion.
When it comes to working out, regardless of where you are body-wise or routine-wise, you can always find the right resistance band, with or without handles. These can also be termed resistance tubes or flat resistance bands, respectively. Both resistance bands with handles workout regimes and those without are effective and can benefit your body in different ways, as you will see in this article. What are the Benefits of Resistance Bands Workout?
Incorporating resistance bands as your workout equipment presents many benefits, and it doesn’t matter whether you are a beginner or experienced. Chief among them is that it is an inexpensive option than having a gym subscription or purchasing expensive workout equipment.
The bands employ the same muscle activity but minimize the chance of injury. This is because they exert a reduced force on one’s joints. Therefore, those with joint pain or existing injuries can still work out with resistance bands instead of other equipment like dumbbells and weights. Resistance bands also allow the muscles to receive greater and more adequate resistance at the strongest points with the motion range. They have variable resistance and increased load, making them ideal for athletic training; they can be used for agility drills and speed. When combined with other training options, one gains more strength and neuromuscular strength. Since resistance bands offer more constant tension, they add some of the needed body stabilization for you to keep the form. With that, you end up activating the core to maintain balance. Because you must control them from snapping, greater simulation and overall strength are attained through the full core muscle motion range. With the resistance band’s pull, it is unlikely that you can cheat with momentum, and this works to stabilize the core. With resistance bands, you can perform various exercises that are not limited to particular body positions, like with some workout equipment. Resistance band workouts can be an excellent way to stretch before or post workouts. They provide both light and heavy resistance and target particular muscles that protect joints. This is because you are mainly limited by your range of motion and flexibility level. When wrapped around sturdy objects, resistance bands can improve body part mobility. Are Resistance Bands Better With or Without Handles?
Resistance bands are a lot similar in nature and may be interchangeably used. However, they differ slightly based on their shape, cost, and resistance material. The advantages and disadvantages a resistance band has may make someone opt for one and not the other.
Resistance bands without handles
These are very easy to use and are excellent for even pressure distribution during workouts. They can be incorporated with various exercises, including standalone and weight training. They can be stored relatively in very tiny spaces and are more portable than those with handles.
They also work best for children and those who have weaker joints. Since they lack handles, gripping can be quite uncomfortable. They also have a higher chance of snapping than those with handles since they do not stretch as much. A resistance band without handles lacks a wide resistance range compared to one with handles. Those with handles have more powerful resistance strength. Resistance bands with handles
These are more durable since overstretching is minimized by special features of the tube. Some have a snap guard to prevent overstretching and snapping. These bands are also available in sets with vast resistance rankings such as 3,13,30 lbs and different attachments.
The handles make them easier to hold on to, making them more comfortable. They can conduct more intense workouts for stronger individuals or athletes. They also come with additional accessories that may not be provided for resistance bands without handles. They may have detachable or permanent handles. If they snap, they snap with a greater force, making the chances of injury relatively higher than with flat resistance bands. It is always best that you buy the best quality available and that may cost a bit more. These bands are also more difficult to integrate with other workouts such as weight training. They exert pressure on a smaller area than flat resistance bands and can be quite uncomfortable and result in red body marks. Generally, resistance bands without handles are best where exercises require the resistance cord to level the floor like a bench press. Those with handles are best for exercises that involve a pulley-like motion. When it comes to cost, the band’s brand matters. However, resistance bands with handles are generally more expensive. Resistance bands without handles are made with flat latex pieces. They are typically a few inches wide, while those with handles are primarily made from round rubber pieces with an approximate diameter inch. Based on the pros and cons of the two main types of resistance bands, your choice depends on your preferences and goals. The ones with handles are better for comfort and provide a complete standalone full workout solution. However, if you need to use the resistance band alongside other exercises like weightlifting or corrective exercises, those without handles work best. Top 5 Resistance Bands with Handles Workouts for Beginners
If you want to embark on a resistance bands with handles workout program, try the exercises below:
Squats
You will need to step in the resistance band’s middle and have your feet at shoulder-width.
Holding the handles on your opposite shoulder sides, squat down. You attain this by pushing your knees sideways as you move your hips backward. You can go up to the point your hips get below the knees. Now squat back up as you keep the chest up and the knees out and come back to a standing position. Repeat. Donkey Kicks
Start by holding the resistance band's handles by being on your hands and knees. One of your feet should hook the center of the band. Kick the hooked leg back and up, and make sure to hold the final position briefly as you squeeze your glutes. Now alternate reps with the other leg.
Push-Ups
As you hold the handles, sling the resistance band around your back, then assume the push-up position. Now perform the push-ups as you would normally but using the extra resistance provided by the band.
Shrug
Step on the band’s center and stand with your feet shoulder-width apart. Keep your arms straight and then shrug the shoulders upwards as high as possible while holding the handles. Hold the position briefly, then repeat.
Kneeling Crunch
Anchor the band on a high point like a door, then kneel facing away and hold the handles at your neck position. Proceed to crunch forward and down as you stretch the band. Squeeze your abdominal muscles as you crunch.
Final Thoughts
Resistance bands are generally cheaper exercising options and will still work to help you achieve your fitness goals, be it core stabilization, building strength, or muscle. For beginners, our recommended exercises are great for trying resistance bands with handles workout.
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