Introduction to Tension Bands
Tension bands, also known as resistance bands, possess excellent rebound – ability. This characteristic is beneficial as it allows for different levels of frictional resistance to be applied according to corresponding postures. They are frequently utilized in warm – up exercises, relaxation training, and can even serve as a means of repair exercise. Even in the absence of other equipment, tension bands can create resistance when pulled, thereby exercising body muscles and achieving a certain fat – loss and muscle – building effect.
Tension Band Exercises
1. Tension Band Squat
Place both feet on one end of the tension band, with feet slightly apart and shoulder – width distance. Hold the other end of the tension band with both hands and stand up. Contract the abdominal cavity, bend the knees, and squat to the lowest position, then stand up and repeat the movement. It should be noted that using a tension band for squats is like adding resistance to the regular squat movement. The thicker the tension band, the better the effect. When squatting until the thighs are parallel to the ground, it stimulates the quadriceps on the outer side of the thighs. Squatting lower than the knee level can stimulate the hamstrings at the back of the thighs. Standing with feet wider than shoulder – width apart can stimulate the lower back muscles.
2. Tension Belt Sitting Rowing
Bend the knees and stand, buckle one end of the tension belt under both feet, and hold the other end with both hands. Lean the body back slightly while contracting the abdominal cavity, and pull the tension band strongly backward until the back is tightened, then slowly relax the elastic band and repeat the movement. This method is similar to doing equipment – based sitting rowing. The smaller the knee – bending angle of the two legs, the greater the corresponding resistance, and the better the stimulation effect. Pulling the tension band towards the chest can exercise the lower deltoids. Using a wide – grip operation can also exercise the large round muscle, posterior deltoid bundle, and small round muscle in the upper back. Pulling the tension band towards the abdomen can exercise the back muscles, and if the body is further leaned back, it can stimulate the erector spinae.
3. Tension Belt Push – ups
Wrap the tension band around the back and fasten it with both hands. Prop up on the ground with both hands, and extend the two legs backward with the feet propped on the ground. Adjust the body posture, contract the abdomen, flex the arms and press down to a low position, then straighten the arms and return to the original position to repeat. Using a tension band for push – ups is similar to weight – lifting training, which can further enhance the effect of stimulating muscles, arms, and shoulders. A hand – spacing slightly wider than shoulder – width can greatly stimulate the middle part of the chest muscles. If the hand – spacing is increased to 1.5 times, it can stimulate both sides of the chest muscles and also exercise the anterior deltoids. Reducing the hand – spacing to the shortest can stimulate the inner side of the pectoralis major muscle and exercise the triceps at the same time.
4. Tension Belt Upright Rowing
Place both feet on the tension belt, hold both sides of the tension band with both hands, and keep both arms naturally straight. Pull the tension band up from the bottom until the arms on both sides are slightly above the shoulders, then lower the resistance tension band and repeat the movement. This is similar to doing an upright row with a short – length dumbbell, mainly targeting the middle deltoid bundle. Try to widen the hand – grip distance as much as possible, and use the shoulders to push the elbows up. If there is shoulder discomfort, keep the elbows at a parallel angle.
5. Tension Band Curls
Stand naturally, place both feet on the tension band, and grip the tension band with a reverse grip. Pull the tension band until the upper arm and forearm are close to each other, then slowly lower it and repeat the movement. This is similar to doing a barbell curl, mainly targeting the biceps and upper – arm flexors. Both arms must be close to the torso, and the body should not sway too much back and forth or left and right. There should be a slight pause at the top, and the lowering process should be slow.
6. Tension Band Leg Lifts
Buckle the tension band on the feet, hold both ends of the tension band with hands, lie flat on the ground, and keep the legs naturally straight. Tighten the abdomen, pull the tension band upward until the legs are lifted to a high position, then lower the legs and repeat the movement. Using a tension band for leg – lifting can keep the legs straight, reduce the knee – bending force, and effectively stretch the hamstrings. At the same time, it can maintain the intensity of the force. At the top position, it can effectively stimulate the lower abdominal muscles, and if the pelvis is lifted, it can stimulate all abdominal muscles.
