Weight training elastic is an accessory that is increasingly used in fitness, and for good reason, it has many advantages. Why such a success ? First, because with a single tool you have a wide choice of exercises and muscle groups to work: biceps, shoulders, back, glutes and legs, etc...
Then, you arrange your training program according to your objectives. The musculation with rubber band is suitable for both mass gain and fitness. Finally, anchor to a door, you can do everything with the weight bands. Read on carefully!
What is the origin of bodybuilding rubber bands?
- elastic resistance has been used for over a century in strength training. Bodybuilding pioneer Eugen Sandow, real name Friedrich Wilhelm Mueller, was the first to use elastic resistance in his workouts.
- From the 1960s, the benefits of elastic resistance, hitherto in the form of surgical tubes or inner tubes, began to develop in the field of physiotherapy.
- It was finally in 1978 that physiotherapists approached a company specializing in latex to design the bodybuilding rubber bands as we know them today, with levels of resistance different and color coded.
- New-generation weightlifting elastics were then widely marketed, then popularized for the training of strength athletes with much thicker bands which made it possible to provide comparable tensions to those caused by machines.
Also read: The best bodybuilding exercises with rubber bands
Benefits of training with a resistance band
A progressive resistance
- The main advantage of this technique lies in the progressive resistance to movement. Indeed, unlike exercises with weights (dumbbells, bars, weight machines, or even bodyweight exercises), the elastic band offers minimal resistance at the beginning of the movement to gradually increase until the end of the gesture.
- This has the advantage of limiting tensions when the working angles are not favorable and of obtaining higher tensions over a greater part of the movement, which coincides with the increase in our muscular capacities.
- Take the example of the deadlift. The maximum tension occurs at the beginning of the movement, when you start to lift the bar still on the ground. Our position at this time is not ideal with strong tension on the lower back.
- If you perform the deadlift movement with the elastic bands, the reverse happens. It's easy at first, the tension will come gradually to start working when you have adopted a more stable position.
Limited risk of injury
- As we have just seen with progressive tension, muscle tension is more natural to elastic bands since it is weak at the start of the movement during from our so-called weak position and increase when our position allows us to develop maximum strength.
- The result is therefore less stress on the joints and sensitive parts such as the lower back to considerably limit the risk of injury
For as much advice as possible: Injuries in bodybuilding: how to avoid and prevent them?
Variety of exercises and workouts
- You work the whole body: your back, your shoulders, your pecs, your arms, your legs, your abs…
- Whatever your level and your goals, resistance bands and tubes allow you to perform a multitude of exercises. You will only need to equip yourself with different models that are more or less resistant, and different hooks that will allow you to attach the rubber bands everywhere.
- The most essential hook is still the door anchor. Thanks to this accessory, you can use your weight training elastics from anywhere, to reproduce exercises generally performed in the gym or on a machine, such as all pulley exercises.
Training where you want, when you want
- One of the big advantages that comes to mind directly is that you can carry them everywhere. At home, in a park, in a hotel...
- Weight training bands are ideal for those who have to move regularly or those who wish to continue to have a physical activity when they are travelling.
- Very light and compact, the elastics allow you to continue training wherever you are. And the mounting anchors fit on any door wherever you are.
A very reasonable price
- The price is also part of the advantages of resistance bands. Although you will find some at low prices, focus on quality, especially for a product such as this.
- You will find very good bodybuilding rubber bands in the 10-15€ range, but the best and most economical option is still to take a complete kit with numerous accessories such as door anchors. You will find very good ones from 40€.
To find out more: Which elastic should you choose for bodybuilding?
Use of a resistance band when working with weights
- Few people know it, but it is also possible to use the bands during exercises with weight to increase the time under tension of our muscles while relieving our joints during exercises where the position of the joints seems fragile.
- We have seen that at the beginning of the movement, when the muscles are very stretched, they have little strength, whereas at the end of the execution the load may seem too easy. This limits the total time your muscles are in tension. However, it is a fundamental factor for gains in strength and muscle mass.
- With elastic bands, the opposite phenomenon is observed. Thus, by adding a elastic band to weight training, you will use progressive resistance to put tension throughout the movement.
In parallel, read also: How to work the shoulders with a resistance band?
Use fitness bands to facilitate certain movements
The bands can also be used to facilitate the movement in its execution or its learning
Thanks to the progressive resistance of the elastic bands, you can relieve weight by resting your feet on the band. Thus the execution of the movement is facilitated.
Some examples of exercises where the elastic band can be used as a reinforcement:
- Pull-ups and dips: You can make it easier to perform pull-ups or dips by positioning your feet or knees on the band. The ascent will be assisted with the elasticity of the band.
- Push-ups: Placing the band under your chest in a push-up position to aid the lift.
- Squat: Simply position the band under your armpits to descend lower with an assisted lift.
These are just a few examples, but you can work this way on the majority of bodybuilding movements. This is ideal when you are new to bodyweight exercises or recovering from an injury.
To know: What exercises for your bodybuilding program with rubber band?
The perfect bodybuilding rubber bands for your workouts
- Equipment useful for performing your elastic bodybuilding exercises should be chosen with care. You will need Resistance Bands.
- The latter, unlike free weights, give you a greater range of motion. They offer, in fact, a resistance that does not depend on gravity. As part of a free weight exercise in the horizontal plane, the resistance provided by the elastic is perfect.
- The weight training elastic offers constant tension that is rightly sought after. Also, the more it is stretched, the more resistance it offers. The advantage being that the further you go in the range of motion, the more fibers of your muscles you will solicit. A good way to work in depth!
- At Fitness Super-Humain, we have designed our elastic resistance bands for strength training. They offer the best value for money on the current market. These elastics, particularly effective and economical, are perfect for athletes who prefer home training.
- And for gym lovers, don't panic! Our elastics, light and practical, slip easily into any sports bag.
- The handles that come with them are both strong and comfortable, ensuring you work in complete safety. Made of natural latex and delivered in number of five, with our elastics, you can adapt your training according to the resistance that suits you.
- The Door Anchor supplied in the kit is also an essential accessory for many strength exercises and it fits on all doors so you can train anywhere!
To find out more: Build muscle with a rubber band
In conclusion
weight training bands have become the essential accessory for training, whether in the gym, at home, at the office, or even on vacation
Thanks to the many advantages of weight training elastics, you will be able to obtain visible results quickly, without generating tension on your joints unlike weights and machines.
These wraps will also help you perform certain muscle movements.
The Door Anchor is often included in the Resistance Bands kit, such as Fit Superhuman, so you can perform your exercises like on the machine. pulley. You won't have any more excuses to postpone training!
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