Resistance is futile?

Skrevet av Mark Hawkins | 10. november 2017 | Ingen kommentarer

The use of resistance bands in training studios has increased markedly in the past years. It is now accepted practice to take your own band(s) to the gym, to the park or even in your suitcase to use in the hotel when travelling to enhance training. Classic exercises can be easily intensified to challenge more and add some variation to tried and tested movements. Try these variations to shake-up your training routines.

Ground reaction force

GroundReactionForce

Instead of using cumbersome and often heavy weights to load your body you can use bands to mimic the effect without the difficulties and risks. As the resistance bands pull you upwards you have to generate more force into/through the ground, therefore activating/loading the body more. The more you have to push down the harder you work.

Recipe /Ingredients

If you’re training at the gym you can use existing fixtures such as redcords, suspension trainers, even gymnastic rings (as pictured). If you’re looking to do this at home or in a hotel all you need is a door handle.  Use either one light resistance band with a foot in each end, or two slighlty stiffer bands, one for each leg.

It´s best to start with the lightest resistance band you have and increase gradually as your capability does. The new load may not always be noticeable from the first few repetition(s) but this will become heavier quickly: give it time!

bands

Tip – Your core will be challenged with these exercises and many will feel that once their core becomes tired their lower back will begin to sway and work more than the stomach. Stop when you come to this stage, rest and adjust the resistance or move on to the next exercise.

Knee plank

Position 1 - stable base
Position 1 – stable base
position 2 - toes to the floor applying extra load
position 2 – toes to the floor applying extra load

Push – up

Resisted push up - stable base
Resisted push up – stable base
Push - up position 2 - keep toe contact with the floor.
Resisted Push-up position 2 – keep toe contact with the floor.

Straight-armed plank with bent arm raise

Position 1 – stable base
position 2 - raise arm parallel to back, maintain a level hip position
position 2 – raise arm parallel to back, maintain a level hip position

Straight-armed plank with straight-legged foot raises

position 1 - raise one leg straight up maintaining a level hip. Activate glutes as you raise
position 1 – raise one leg straight up maintaining a level hip. Activate glutes as you raise
position 2 - stable base
position 2 – stable base
Position 3 - repeat procedure from position one
Position 3 – repeat procedure from position one

Have fun!

If these variations whetted your appetite, and got your core muscles more awake then ever, then it’s just your imagination holding you back. Try gettiing other muscles onboard by experimenting with other exercises….good luck!

Mark 🙂

mark@rawtrening.no