Accept it or not, but calves are usually a neglected area when it comes to toning. You do several exercises for different body muscles, but no exercise fits your schedule that can work on your calf muscles. Even during your leg day, calves receive the least of your attention.
Excessive exercise and walking for a long time can make these muscles bulky. So, you should make sure to work your calves. Some exercises target your calves but achieving the results here takes much time. Hence, targeting your calves with an appropriate tool will work best for you.
You can maximize the productiveness of your leg day by using a resistance band. The band challenges you to perform even better and get out of your comfort zone. So for this challenging routine, you must get your hands on the best resistance bands and work your lower body.
What Are Resistance Loop Bands?
Resistance bands increase your body strength by adding some resistance to your body. Due to this, your body puts maximum effort into performing any exercise. Other than exercise, the bands also work great during stretching and recovery. They are made of flexible yet durable material, and so they do not break away easily.
Resistance loop bands by DMOOSE come in five different options ranging from extremely heavy to extremely light. The difference in these bands is in the thickness, size, and resistance that they offer. It is necessary always to start low so that your body can adapt to the changes you are introducing.
Usability Of Resistance Loop Bands
You can use workout resistance bands in different exercises. These bands are popular in different lower and upper body exercises, but they are most effective in strengthening your lower body. These bands add the right tension to your muscles and help to tone them in the quickest time by giving sufficient strength.
Lower body exercises and specifically toning glutes, hamstrings, and calves with resistance bands can add enough strength and can make your sessions quite challenging as well. So, if you are thinking of using resistance bands in your exercises, then now is the best time to do it, as using them can bring practical benefits for your body, as proven by research.
How To Use Resistance Loop Bands?
Resistance bands work for everyone. Whether you are just a beginner or an expert performer, you can use resistance bands at any point. You can simply wear these bands on your body and can perform any exercise that you want. You need to make sure that you work effectively with them and challenge your body to perform in the best possible way.
You also need to ensure to listen to your body. If something does not work for you, feel free to make the relevant changes in your routine. The best option while incorporating resistance bands into exercises is to start slow and increase the intensity gradually.
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Benefits Of Resistance Loop Bands
Resistance loop bands force you to work harder and exert greater force during workouts, thus providing several benefits to you:
Improve The Quality Of Your Exercises
Exercising with or without a resistance band is everyone’s personal choice. But using it works to improve the quality of your exercises and ensures to derive massive benefits. These bands work your muscles and help improve your range of motion, thus working much more than mere toning and shaping your body.
Help To Focus On Control
You can have better control over your movement during exercises while using resistance bands. With them, you can understand what your body can withstand and how far you can perform. Other than that, you also minimize any possible injury by using these bands in your daily exercise sessions.
Recruit Your Stabilizing Muscles
Resistance bands work on your muscles and increase strength. You work on multiple muscle groups, and so your body has a greater expenditure of energy. Due to prolonged muscle tension, your stabilizer muscles support your movement and improve your alignment during the exercises.
You Have Control Over The Angle
Doing exercises such as fire hydrant requires working on a specific angle. By using resistance bands, you can have huge control over your movement. Eventually, you can practice a better angle, thereby reducing the chances of any muscle damage yet adding required tension to your muscles.
Promote Better Form
Doing a better form of exercise is important to achieve the required results. If your technique is not correct, you can experience several problems. But, with the right resistance bands, you perform your exercises in an even better way, and also, your form gets much better, which then brings massive results.
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Resistance Band Exercises
Exercising with resistance loop bands will require greater force and focus. Some of the most effective exercises for calf muscles are as follows:
Hamstring Curl
- For this exercise, you need to secure and attach your resistance bands to a low point, such as a door anchor.
- Then, wrap bands around your ankle and lie down at some distance from your door.
- Your back should be flat, and your glutes should be in great tension.
- Bend your legs and then bring them towards your glutes.
- Do at least three sets with ten reps in each.
Calf Raise March
- Wrap a resistance band around your feet.
- Stand straight, and your feet should be shoulder-width apart.
- Now raise your knee towards the ceiling with your other foot on the ground.
- Return to the starting position and perform exercise on the other leg.
- Repeat for at least ten reps on each side.
Standing Side Legs
- Place the resistance band around your ankles.
- Stand straight without any bend.
- You can take support from the wall if needed.
- Then start moving your one leg away from the body.
- Perform all movements in a controlled way.
- Bring leg back and do on the other leg.
- Repeat on alternate legs for 15 reps.
Donkey Kicks
- Come on, your all fours on an exercise mat.
- Use a resistance band and wrap it at the level of your thighs.
- Now lift one leg and kick it back away from the body.
- Bring it to the original position and do the same on the opposite leg.
- Perform ten reps on each side.
Side-Lying Leg Lifts
- Lie down on a mat and extend your legs forward.
- Wrap the band on your ankles.
- Start lifting one leg slowly and engage your core muscles.
- Bring it to the original position and do the same on the opposite leg.
- Do 20 reps on each side.
Squat Jacks
- Tie the band at the level of your ankles.
- Squat down with your core, and glutes engage.
- Now return to the original position and do a slight jump.
- After the jump, do a lower squat again.
- Repeat for 1 minute.
How To Choose The Right Resistance Band For Stronger Legs
Make sure that you choose the right resistance band that works your muscle and is in accordance with your body type. The following are some of the things that you need to check while selecting the resistance band:
Buy multiple bands: Resistance bands are available in different sizes and resistance levels. Make sure that you get at least three of them, from lightweight to heavy, so that you can target different muscle groups.
Look for comfort: The bands should be easy to use. They should be easy to tie with safety locks so that they do not break away during exercises.
Get a simple band: While you start with bands, make sure you start at a simple level. A simple loop band will work best for your fitness goals.
Look for accessories: Some band exercises require attaching the band with some sturdy point. For this, you can buy some accessories that can serve the purpose, such as handles or stands.
Conclusion
Resistance loop bands add the right amount of tension to your glute muscles. They work to develop lower body strength, which then helps you to perform different other exercises. Working with resistance bands will push you to perform better, thus helping in gaining more muscle mass.
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References
- Colado, Juan C1; Triplett, N Travis2 Effects of a Short-Term Resistance Program Using Elastic Bands Versus Weight Machines for Sedentary Middle-Aged Women, Journal of Strength and Conditioning Research: September 2008 – Volume 22 – Issue 5 – p 1441-1448 doi: 1519/JSC.0b013e31817ae67a
