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How to use your resistance bands for recovery and toning

How to use your resistance bands for recovery and toning You’ll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning.Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland.“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”While resistance bands do not correspond to a specific weight and cannot load the muscle to the same extent as a dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves, shoulders, back and biceps, and are perfect if dumbbells or similar are out of reach at home or while travelling. They can also aid in activating muscle groups in preparation for heavier lifts.Resistance bands come in varying levels of stretch, from light to heavy, and are usually colour coded.“Heavier bands should be used for larger muscle groups such as the legs or glutes, while lighter bands can be used for muscles that don’t require a heavy load to work them, such as the shoulders,” says Strickland.For activation/toning: Warm-ups that are dynamic, rather than static, can help to increase movement ranges and activate the muscle groups that your workouts will target. “Dynamic warm-ups are important as they prepare the muscles, prime the nervous system and give you an opportunity to reinforce proper technique,” says trainer Alexa Towersey. To prime the glutes and hamstrings for a lower body session, try glute raises with a resistance band tied around the knees; concentrate on pushing your knees outwards, against the bands, as you raise your hips upward to really get the booty working.

Home gym under $100

Home gym under $100 Don’t want to spend your hard earned cash on a gym membership? Here’s the equipment you need for a home gym all for under $100.Suspension straps for toning and fat loss“Suspension straps are easily one of the most versatile and popular apparatuses on the market,” says elite trainer of over 15 years Matthew Strickland.“They can be used to isolate particular muscle groups, or as a full-body compound or high-intensity workout.”Plyometric box for cardio, toning and fat lossPlyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals.Kettlebell for toning and fat loss“With proper technique, kettlebells can be used to train your entire body for both toning and fat-burning goals,” says Strickland.Compound movements such as the kettlebell swing, in which the centre of gravity shifts, work the entire body while moves native to dumbbell workouts often isolate one or two muscle groups.Resistance bandsfor activation, recovery and toningAlso known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says Strickland.“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”Foam roller for activation, recovery and toning“While foam rollers are often thought as being exclusively a recovery tool for massaging sore muscles, I’ve often also used them as a rehabilitation tool with my clients,” says Strickland.“By rolling out the outer thighs or glutes with your feet elevated off the floor, your core is forced to engage and you can actually get quite a solid, yet low-impact, abdominal workout.”Swiss ball for toning“Gym balls can be used for an endless number of exercises that work the entire body,” says Strickland. “They are actually popular among athletes as they can target the muscle groups specific to the athletes’ performance.For specific exercises to promote toning, fat loss and card get your hands on the July 2016 issue of Women’s Health and Fitness Magazine.

Resistance band upright row

Resistance band upright row Target your delts, biceps and traps with this upright row. All you need is a resistance band.Perks: Sculpts shapely shoulders.Move: Stand with both feet on top of the band, about hip-width apart and criss-cross the bands in each hand to create an ‘X’. Start with your arms down, palms/handles on top of thighs and a slight bend in your elbows. Keep the handles close to your body and pull them straight up towards your chest. Come up until your arms are parallel with the floor, pause for a second at the top, lower back down, and repeat.(Fit Tip: Be sure that your elbows do not come up higher than 90 degrees, as this puts added strain on the rotator cuff.)Words and workout by Ashley Azevedo.Photography by James Patrick.Check out these top 14 exercises for toned arms.

How to use your resistance bands for recovery and toning

How to use your resistance bands for recovery and toning You’ll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning.Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland.“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”While resistance bands do not correspond to a specific weight and cannot load the muscle to the same extent as a dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves, shoulders, back and biceps, and are perfect if dumbbells or similar are out of reach at home or while travelling. They can also aid in activating muscle groups in preparation for heavier lifts.Resistance bands come in varying levels of stretch, from light to heavy, and are usually colour coded.“Heavier bands should be used for larger muscle groups such as the legs or glutes, while lighter bands can be used for muscles that don’t require a heavy load to work them, such as the shoulders,” says Strickland.For activation/toning: Warm-ups that are dynamic, rather than static, can help to increase movement ranges and activate the muscle groups that your workouts will target. “Dynamic warm-ups are important as they prepare the muscles, prime the nervous system and give you an opportunity to reinforce proper technique,” says trainer Alexa Towersey. To prime the glutes and hamstrings for a lower body session, try glute raises with a resistance band tied around the knees; concentrate on pushing your knees outwards, against the bands, as you raise your hips upward to really get the booty working.

Resistance band bent over row

Resistance band bent over row Focus on your back muscles with this bent over row workout.Targets: Lats, Rear Delts, Erector SpinaePerks: Builds a strong, toned back and reinforces proper hip flexion. The bent-over row requires flexion at the hips and not the waist. This is often a strange and difficult position to get into for a beginner, but with practice and constant form checks the position will become second nature.

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