Resistance band is a good thing, a lot of uses, easy to carry, cheap, not limited by the venue. It can be said that it is not the main character of strength training, but it must be an indispensable supporting role. Most resistance training equipment, the force is generally fixed, the direction is also vertical down. Resistance bands are variable elasticity, force and force direction. Not much to say, directly to the point, look at the resistance band what is useful.
1. Self-elasticity as a load
When it is the primary load, the muscle force is variable throughout the range of motion (ROM), depending on the joint position/angle. The load-length relationship is curvilinear, which means that the farther the band is pulled, the greater the resistance applied. The resistance is greatest when the top of the muscle is contracted.
Examples: resistance band loaded push-ups, resistance band push-ups, resistance band hard pulls, resistance band overhead squats, resistance band rowing, resistance band two-headed curls, resistance band three-headed presses.
Reference: resistance band plus difficult plate support, 33 resistance band movements to create "no dead space" shoulder
2. the use of elastic load reduction / assistance
Resistance bands are designed to help athletes perform certain movements or ROMs that cannot be performed with body weight.
For example, if a single-leg squat cannot be performed, the resistance band can be pulled. For example, rowing back pain, you can tie the resistance band around the waist, the resistance band up can reduce the pressure on the back.
3. loading when performing strength training
Commonly used for barbell and dumbbell large strength training. When the low end isometric contraction, the resistance is relatively small, easy to overcome the sticky point, as the action amplitude increases, the load increases, the top isometric contraction can reach maximum strength.
For example: resistance band barbell hard pull, resistance band barbell bench press.
Reference: resistance band kettlebell goblet squat
4. when performing strength for load reduction
Corresponding to three, when loading, the elasticity is down. And when decreasing the load, the elasticity goes up. The same is to help the movement to overcome the sticky point and play a protective role.
5. joint release / traction / assisted stretching
Elastic tension helps to separate the joint head joint fossa, thus increasing the finish ROM or bypassing specific painful areas. It can improve joint mobility, reduce muscle adhesions, and reduce nerve entrapment.
Examples: hip release, traction on the shoulder/lumbar spine, assisted stretching of the quadriceps
Reference: 8 hip loosening movements (improve mobility)
6. anti-rotation / lateral flexion training
Not only can you resist rotation, but also trunk lateral flexion, flexion and extension.
Reference: resistance band dead bug exercises (core stabilization and activation), 20+ resistance band training movements, anti-rotation, anti-sideflexion, anti-flexion
7.Acting as an unstable interface
More unstable interface than suspension, in addition to cope with the front and back instability of suspension, but also need to deal with the elasticity of the up and down instability.
A resistance band training core area (with iliopsoas muscle)
8.overdrive training (pre-plus difficult)
Pre-plus difficult method for example, resistance band loaded squat jump, the moment of squatting up to release the resistance band, because the front of the muscle recruitment, increased the height of the jump after release.
Decrease the difficulty method for example, resistance band decompression loaded jumps, resistance band decompression loaded push-ups.
The last exercise of the French contrast group is this method.
9. Corrective training
"Reactive neuromuscular training" (RNT) is a corrective exercise used to promote a response or reflex, naturally increasing its flexibility and stability. And the way is to exaggerate the original error by applying resistance, so that the body's perception more clearly know the extent of the error. In the body to balance and turn the right response, clear the original wrong movement pattern, this approach is also known as "reverse psychology".
10. resistance movement
Can resistance band loaded forward running, can slide, can also be resistance to jump forward, jump up and so on.
Post time: Dec-30-2022