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① Easy to carry, can be used anytime, anywhere.

The resistance band is a very flexible device, fully functional and very portable. A band that is tens of centimeters long can be put into a bag, stuffed into a pocket, or even worn as a bracelet without looking strange.

②Can adjust intensity or training load according to one's own strength and level.

Thicker resistance bands provide greater resistance, while thinner bands provide less resistance. By simply shortening the length of the resistance band or increasing the distance between connection points, the resistance can also be changed. Therefore, resistance bands can be adjusted to suit people of different training levels.

③ Safer compared to traditional equipment training.

When training with resistance bands, you don't have to worry about the weight being too heavy and straining your muscles, nor do you have to worry about putting too much pressure on your joints. Unlike traditional equipment that requires someone to spot you when the load is heavy, you can use a resistance band alone for a fulfilling afternoon workout.

This convenient, flexible, and fully functional high-cost performance strength training tool is a must-have for home and travel. Whether at home, in a dormitory, office, or hotel, with it, you can do strength training anytime, anywhere.

However, all the training benefits of this tool are based on its correct use. The choice of resistance band, the selection of training movements, and the implementation of movement details will greatly affect the training effect.

If you have used this tool before but felt it was ineffective, take a look at the technical details of the following classic resistance band strength training movements and see if your movements are correct.

Resistance Band Standing Row

Steps
■ Wrap the resistance band around a stationary object, such as a squat rack or pole;
■ Grab the other end of the resistance band, slightly bend your knees, and straighten your back;
■ Extend your arms forward (see Figure a);
■ Pull your elbows back and squeeze your back to bring the resistance band close to your chest (see Figure b), then return to the starting position in a controlled manner;

Key Points
■ Complete the exercise as quickly as possible, but do not allow the resistance band to snap back quickly; instead, control the eccentric part of the movement;
■ Choose a resistance band that provides enough tension so that you can perform 20-25 repetitions with proper form and technique before fatigue.

Double Arm High Pull

Double Arm Bent Over Row

Resistance Band Standing Chest Press

Steps
■ Place the resistance band horizontally across your upper back;
■ Hold the ends of the resistance band with your hands just below your armpits (see Figure a);
■ Slightly bend your knees and straighten your back;
■ Open your elbows and push your arms forward (see Figure b);
■ Return to the starting position in a controlled manner and repeat as many times as you want.

Key Points
■ Complete the exercise as quickly as possible, but do not allow the resistance band to snap back quickly; instead, control the eccentric part of the movement;
■ Choose a resistance band that provides enough tension so that you can perform 20-25 repetitions with proper form and technique before fatigue.

Resistance Band Y Activation

Resistance Band T Activation

Resistance Band Squat

Steps
■ Take a heavy resistance band and loop it around your neck;
■ Squat down and loop the resistance band around the outside of your feet (see Figure a);
■ Push through your legs and extend your hips to return to a standing position (see Figure b);
■ Repeat as many times as you want.

Key Points
■ At the lowest point, the resistance band should have no tension;
■ As you start to move up again, the tension in the resistance band should gradually increase.

Resistance Band Single Leg Hamstring Curl

Resistance Band Seated Single Leg Press

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The above content is from

"The Complete Guide to Interval Training: High-Intensity Exercises and Program Design for Superior Fitness"

Published by People's Posts and Telecommunications Press