Thera-band exercises are a great addition to any fitness program. These special bands made of latex, rubber or fabric are suitable for CrossFit, gymnastics, Pilates and yoga as well as for warming up before actual training sessions and for rehabilitation. They are extremely practical for serious fitness enthusiasts who do not want to miss out on their training on the go or who cannot visit their gym in times of Corona. The bands can be folded and thus taken and used anywhere. Almost all Thera-Band exercises are perfect for beginners and anyone who prefers to train at home. Because different types of bands offer different levels of resistance, you can choose just the perfect one according to your needs and ability. In today’s article, we are going to introduce you to the benefits of these training aids and give you basic tips on how to choose them. In addition, we will show you practical full-body Theraband exercises that you can also do in your own living room.
Exercise bands are practical, compact and inexpensive fitness tools for the home
You can train your entire body with it
Main Benefits of Theraband Exercises
Thera-band exercises are usually very uncomplicated and easy on the joints. The bands are not subject to gravity like barbells and dumbbells. This gives you much more freedom of movement and allows you to experiment with different exercise combinations. Over time and with regular training, Thera-band exercises noticeably increase muscle strength and endurance, speed up metabolism, improve concentration and balance, and help you shed pounds faster. Getting fit has never been easier!
The biggest downside to Thera-band exercises is that they don’t work as well on a very specific muscle group as you can with free weights and machines. For strength athletes and bodybuilders, they can only serve as a supplement to their regular program.
A Theraband offers you many unique benefits
Select a suitable training band
Light Theraband exercises have been used for several decades for rehabilitation after injuries or to improve the mobility and elasticity of certain joint and muscle groups. Bands designed for this are usually slightly shorter and thinner than exercise bands. Also, they usually have two open ends, while most exercise bands form a circle. Which resistance bands are more suitable for you depends mainly on the exercises you want to use them for.
In addition, if you are planning to buy your first exercise band, you will quickly realize that these are available in different colors. However, the colors have little to do with style and appearance. In fact, they indicate the level of resistance, with the lighter colors (beige, yellow, red, green) indicating a low level and the darker (blue, black) or metallics (silver, gold) indicating the higher levels.
Colors and levels sometimes vary between manufacturers
Pay attention to the information in the product description
Low levels are best for untrained people or for exercises with small muscle groups. The dark intermediate levels are suitable for medium-sized muscle groups such as biceps and triceps or even for people who exercise regularly. The highest grades, marked by the colors silver and gold, are used in exercises for large muscle groups.
Many specialists believe that it is best for beginners to choose several different bands with different levels of resistance. According to the exercises and the muscle groups activated with them, it is easiest to use the most suitable band.
Hoop bands are usually more suitable for training
Exercise bands are perfect for people who don’t have a lot of space at home to exercise
3 simple full body resistance band exercises for beginners
It is impossible to cover all possible Theraband exercises in a single article. They directly depend on what kind of sport you want to play and how it can be supplemented with an exercise band. That’s why we only show you three examples of exercises that you can do at home at any time:
exercised muscles: biceps
Place your resistance band on the floor and step onto it with your feet shoulder-width apart. Hold the rest of the band with both hands, palms facing forward. Keep your elbows snug at the sides of your body. Make sure your knees are slightly bent and keep your back straight. Slowly bend your elbows towards your shoulders. Then slowly bring your arms back to the starting position. Repeat at least 10 times.
Exercises for the biceps bigger brother, the triceps, can be found here
Straight leg donkey kicks
exercised muscles: Glutes, back, hips and core muscles
Begin by getting on your hands and knees on a suitable fitness mat. Your hands are directly under your shoulders and your knees under your hips. Try to keep your back straight and tighten your abs. Place one end of the band around your right foot and hold the other end with your right hand. Extend your right leg straight behind you and raise it as high as you can. Slowly bring it back to the starting position and repeat. After 10 or more reps, switch sides.
Whether you’re doing it straight leg or bent leg, this exercise works multiple major muscle groups
exercised muscles: Glutes, quadriceps, hamstrings and deltoids
With your feet shoulder-width apart, place one end of your band under your heels and pull the other end over your head so it rests on your shoulders. From a standing position, bend your knees until your thighs are parallel to the floor. Squeeze your butt, hold the position for a few seconds and return to the starting position. Keep your back straight throughout the exercise. Repeat at least 10 times.
A classic exercise that you can also combine with a small jump
Thera-band exercises are practical, varied and joint-gentle alternatives to short handles, weight cuffs, machines and other common fitness tools. They are cheap, practical and can be taken anywhere. what are you waiting for? Visit your nearest fitness store or order your first exercise band online!
Be careful not to over tighten your band as it may tear