If there is once piece of equipment you should own, that should be the resistance band. It’s cheap, it’s affordable, it doesn’t cost much and it’s budgetary. It also won’t break the bank.
The resistance band comes in many tensions and colors. Colors are subjective, pick the one you like best, for example, you can get a blue one (see left pic if you’re not sure how blue looks) or green, pink, yellow and I’m sure there’s white. If you see any other color, run because odds are it’s infected with the zombie plague and you’re about to change.
More importantly, there are different tensions that can be used for increased resistance. I have one similar to the picture shown and I use it for everything. I also have a kit of different ones with different tensions but I’m too lazy to use them.
The important thing to understand about a resistance band is how to use it. Looks easy but with poor technique, you will get little to no results.
Timing
Timing is critical, since the band doesn’t offer much in the way of actual weight, it looks easy to use. Focus on controlling the movement (as with weights) and do counts. For example, with a bicep curl, the upward motion is harder than the downward motion so do a count of 2 up and 4 down. Or if you’re super patient, 32 down.
Resistance
Every wonder how animals get so strong? Most animals (especially hyenas) can’t afford gym memberships. The ones that live in more upscale neighborhoods can usually find discarded weights and benches but most animals don’t have that luxury since, you know, they live in the jungles and forests and swamps oh my. Their muscles are constantly being challenged by internal resistance.
Charles Atlas discovered this and started an empire way back when in fitness. The secret is to tense your muscles during all movements. A good way to test this is to do this: grab a partner and while raising your arms or doing bicep curls (without weights), have them apply light pressure to your arms to slow down the movement. Now do the same movement but without your partner’s assistance and tense your muscles. You can actually get a phenomenal workout just doing that.
Exercises
I’ve put a short pictorial showing you some exercises you can do. As always, build your own routine around these.
Biceps
These are straight bicep curls. Tense your arms during the whole movement. Keep your back straight. If the tension is too tight, pull one foot away from the band and this will ease the resistance. This modification is applicable to many exercises.
A modification to the bicep curl, I also do hammer curls.
Triceps
Tricep extensions can be challenging based on the resistance level of the band. Keep your back straight.
Flies
As usual back straight. The fly works your shoulders, biceps and a bunch of stabilizers.
Below you’ll find 2 pictures, the modified and easy start with out foot out and a regular finish. Start with your hands down.
This variation involves hooking the other end of the band to something that’s hookable. In my case, it’s my super expensive gym that I don’t use.
Shadow Boxing
I love shadow boxing. It’s fun, it’s good, it rhymes with maddow foxing. How can you go wrong with that? Depends on the length of your band, you may have to wrap it around your torso. I’ve seen product that sells at Walmart that’s designed for this but I don’t see the point in spending money in single use product.
Gratuitous and Random Shot of Me
One last comment… Did you notice the rum?