Do you have to go to the gym or spend a lot of money on equipment for fitness training? In fact, you only need to buy a resistance belt to train anytime and anywhere. The resistance band can also be called elastic belt or elastic rope. It was first used by physiotherapists for rehabilitation. Later, it was found that this training method can strengthen muscles and shape lines, which is very suitable for daily training. In addition, a simple resistance band is about the height of 200 yuan, so it is deeply loved by many sports enthusiasts. But what kind of benefits does such simple and cheap equipment have for our health? Will you choose it to train? Next, we will list the benefits of five resistance zones to let you know that small soldiers can also make great achievements.

Further Reading elastic belt elastic belt: Fitness Without Borders

Is the muscle strength training of resistance belt really ineffective? Several studies have proved that it is as effective as weight training! The earliest resistance band (elastic belt) is a small tool used in rehabilitation therapy, because it can adjust joints, improve muscle endurance and reduce joint pressure. It looks like a long belt, mainly made of rubber materials such as latex and TPE, and has very good elasticity and toughness. So the market is divided into many different thicknesses and pounds to provide different training needs, which is very suitable for training muscle stretching and endurance.

Five benefits of resistance band training 1. When you can't go to the gym,

One of the great advantages of resistance belts is that they are cheap, so if you can't afford to go to the gym or sports center, you can buy several resistance belts to train independently at home. In addition, it is only about the size of a wallet, so it can be taken out at any time as long as it is folded, which is economical and convenient compared with many fitness equipment.

2. It can enhance muscle endurance

Simply using the resistance band may not seem ideal for some non-fitness novices, but if we combine the resistance band with retraining equipment and use it correctly, it will become a new muscle strength challenge. According to a research report published by NCBI, healthy women can use resistance bands with aerobic exercise, which can not only effectively improve muscle strength and endurance, but also improve muscle performance, muscle shape and cardiovascular capacity.

Extended reading American coaches demonstrate 8 kinds of muscle strength training in elastic belt.

Elastic belt (Resistance Belt) can be used for resistance training anywhere. Stay away from the risk of sedentary.

Most people have a resistance to fitness equipment or dumbbells, especially for those sedentary office workers, it is really difficult to lift these equipment, but as long as you train with a simple and convenient resistance belt, you can get some benefits to your health. A study on the short-term resistance exercise effect of sedentary middle-aged women using elastic belt and weight training machine found that 45 healthy middle-aged women were randomly divided into three groups, of which 2 1 received EBG training; 14 people received WMs(WMG) training, 10 people received control group (CG) training. The two exercise groups received routine muscle endurance training twice a week, for a total of 10 week, and the main muscle group exercised 6 times per session. By monitoring the same target repetition rate (TNR) and perceived fatigue rate (RPE-AM), the exercise intensity can be made equal. The functional ability was evaluated by using knee push-ups (KPU) and 60-second squat (S) tests. Body composition was measured with an 8-pole bioelectrical impedance analyzer. The results of EBG and WMG showed that the fat content decreased (p = 0.05 and P

4. Suitable for rehabilitation training

Resistance band training has a very long history in physical therapy. But its advantage is not only that it can be treated, but also that you can easily carry out rehabilitation training at home. According to the last report of JSSM (Journal of Sports Science &: Medicine), aiming at "the influence of family exercise, balance and agility training on patients with knee osteoarthritis", this paper studies whether using resistance band in lower limbs can be the best family rehabilitation plan. In this study, 44 patients under 50 years old were randomly assigned to resistance training (RT) group, KBA+RT group and control group, and KBA was given three times a week for 8 weeks. KBA uses walking agility exercises and static and dynamic balance of one leg; RT uses elastic resistance band to carry out open-chain lower limb exercise; KBA+RT has carefully practiced each technology. The results show that the resistance band group has achieved greater stability and overall improvement of knee joint function. Therefore, the combined treatment of KBA+ and radiotherapy can be used as a part of the rehabilitation plan to improve knee osteoarthritis.