Not only do they fully engage your muscles, but they’re also beneficial as they put less pressure on the joints.
For instance, when replacing dumbbells with bands for a classic bicep curl, your muscles will be working both while you lift and while you lower your arms.
Want to maximize your resistance bands? This article will show you the 5 best exercises you can do anywhere, along with the benefits these exercises have for your health.
5 Resistance Bands Workouts You Can Do Anywhere
For The Arms: Tricep Extension
Overhead tricep extensions with resistance bands is a great exercise if you want to isolate the tricep and avoid cheating.
How To Do The Exercise:
Between sets, if you'd like, you can alternate which leg goes in front.
For The Shoulders and Back: Shoulder External Rotation
Resistance band exercises are amazing for your shoulders and your back.
Some resistance band exercises can also help relieve back pain, neck tension and help with overall posture.
Not only that, but these bands can be used for measuring shoulder muscle strength. (1)
A great exercise for your shoulders that can be performed with resistance bands is the shoulder external rotation.
How To Do The Exercise:
For The Glutes: Donkey Kick
Now let's move on to the lower body with an exercise for the glutes.
How To Do The Exercise:
Repeat at the starting position. Do 10-12 reps on the right leg, then switch to the left leg.
For The Legs: Banded Squats
No full-body workout would be complete without squats and resistance bands allow you to take this exercise to the next level.
For this type of banded squats, you will need a different band than for previous exercises. They are called flat bands - you'll also hear them called loop resistance bands due to their shape.
The great thing about squatting with them is that they help you stay mindful of your knees and they prevent them from caving inwards.
How To Do The Exercise:
For The Core: Side Plank with Kick
For this exercise, you will need a loop band, like the one used for the banded squats. Place it around your ankles, then get into a high plank position.
If you feel pain in the wrists you can do a forearm plank instead.
How To Do The Exercise:
In Conclusion…
Resistance bands can help you get a great strength training workout.
They take almost no space in your house and most sets come with bands with various resistance levels, so you can easily advance your workout as you get stronger.
For a full-body workout, start with a short warm-up. It doesn't have to include bands, it can be some light cardio, followed by a few quick dynamic stretches.
Then, get your bands and start your workout. The 5 exercises presented above will help you work all the muscles.
Do 3 sets of each and you're done! In the end, don't forget to cool down and stretch to help minimize soreness, and keep your muscles and joints flexible.
For more recommendations on the best equipment for the perfect home gym, tips for having a healthy lifestyle and exercise ideas, please visit our website.
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]]>What is intermittent fasting?
Intermittent fasting is simply skipping a meal or two (depending on your goals and physical condition) and shortening your daily “eating window.”
]]>I must admit, when a friend first told me about intermittent fasting several years ago, I was skeptical and disinterested in giving up my daily routine and skipping breakfast (one of my favorite meals). Plus, I’ve read countless articles on the importance of a solid breakfast. But as I looked into the research, the evidence was compelling, especially for diabetic and overweight individuals. While I’m not obese or diabetic, I was interested in some of the other potential benefits such as:
What is intermittent fasting?
Intermittent fasting is simply skipping a meal or two (depending on your goals and physical condition) and shortening your daily “eating window.” When performing recreational intermittent fasting, 16-18 hours without eating seems to be the standard. If diabetic or obese, your doctor may advise on longer fasting time periods up to 36 hours for severe conditions. Since I’m not trying to lose weight, I typically skip breakfast 2-3 times a week and eat lunch between 1-2 pm. During the fasting periods, I drink water and black coffee. I fast during the workweek and rarely fast on Saturday, Sunday and Monday because I find these days the most challenging.
Seems pretty simple right? There’s no doubt that the simplicity of intermittent fasting has led to its popularity. It cuts out the complex diets that:
What happens during a fast?
According to Dr. Jason Fung (leading advocate for fasting), insulin levels increase after eating which stores sugar in the liver and produces fat in the liver. When fasting, insulin levels drop then the body burns stored sugar and fat. To learn more about the science, I would recommend listening to one of Dr. Fung’s seminars or read his book. This is a great starter video:
Intermittent fasting has definitely had a positive impact on my life.
Here’s a list of the positives and negatives from my personal experience:
Positives:
Negatives:
Bottom line, if you are up for a challenge and a positive life impact, try intermittent fasting for 1 month and let me know what you think by commenting below.
]]>Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health (
Collagen is the most abundant protein in your body.
It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles (
Collagen has many important functions, including providing your skin with structure and strengthening your bones (
In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb.
There are also several foods you can eat to increase your collagen intake, including pork skin and bone broth.
Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health (
Learn more at www.EagleSupplements.com
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In a perfect world, we'd all have flawless posture with no hunched shoulders. None of us would favor our right or left sides, and our spines would be long and strong with no pain. But unfortunately for most of us, that's not reality.
The Active Posture by Core Prodigy can help you help strengthen the posterior chain and postural muscles. Properly strengthening the major muscles of the neck, back and shoulders can often produce lasting pain relief and significant improvement of posture. The Active Posture can also help your sports & fitness game by focusing on neglected and often undertrained muscles. The Active Posture can also be used as a total body exercise device.
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