Like weight training, the purpose of resistance training or strength training is to increase muscle mass. Weight training is a subclass of resistance training, and resistance is provided by gravity. The resistance provided by the resistance belt is the elasticity of the belt itself. The resistance belt is much more convenient than ordinary strength equipment, lighter in weight and more convenient to carry. It is made of rubber strip or equipped with a plastic hand-held device, which is very convenient to use.
A typical use of the resistance band is to put one end of the rubber band under your feet when standing, hold the other end with one or both hands, and then tighten the rubber band upward. This is equivalent to lifting weights by hand and doing a biceps curl.
Resistance band is a good substitute and auxiliary tool, and can even supplement the traditional strength training plan. They are cheap and versatile.
In fact, research shows that muscles respond to strength training just like resistance bands, just like other types of equipment, such as free weight and different equipment.
People sometimes avoid using resistance belts because they are not familiar with how to use them. Compared with dumbbells and other instruments, exercising with resistance belt will have a little different feeling. For example, in dumbbell bending, when you bend your arm to relax, you are exercising your muscles. The same action, resistance makes it work in a way that you may not be used to.
Here are some training moves of resistance belt, so that you can exercise by going up one flight of stairs with strength without equipment.
Biceps bending
Exercise biceps.
Methods: Stand with your feet apart and hip width apart. Bend your knees slightly and keep your back straight with your core muscles. Hold one end of the rubber band in each hand, straighten your arms into a low "V" shape, and palm up. Wrap the tape around your shoulder for 45 seconds. Then, turn your palm to your body and repeat for another 45 seconds.
Shoulder walk
Exercise your deltoid and triceps.
Methods: Stand with your feet apart and hip width apart. Bend your knees slightly and keep your back straight with your core muscles. Hold the end of the resistance in each hand and put your arms straight in front of you. Arms are shoulder width apart, thighs are apart, and arms are shoulder height. Then, keep your arms shoulder height and lift them vertically upward. Repeat for 30 seconds. Then, keep your arms at shoulder height and pull the strap away (to the sides) for 30 seconds.
Push chest+pull down
Exercise your chest muscles, upper back and biceps.
Methods: Stand with your feet apart and hip width apart. Bend your knees slightly and keep your back straight with your core muscles. Hold one end of the rubber band in each hand and straighten your arms at shoulder height. Straighten your elbow back and push it out. Repeat for about 45 seconds.
Straighten your arms and point to the ceiling. Pull elbows to shoulder height. Repeat for about 45 seconds.