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Although resistance band training has many advantages, you should also pay attention to the correct training method when using it, otherwise it will not only fail to have the corresponding effect, but may even cause sports injuries.
1. Develop a training plan that suits your own situation.
Everyone's physical condition is different. Before using elastic band training, you need to design, adjust and optimize the training plan according to your health condition. In addition, for people with joint pain, they should first conduct 1 to 2 weeks of simulated elastic band action training, that is, without elastic band, just make elastic band training movements to let the muscles remember the movements. Doing so can make the training effect better when formally using elastic band training, and also prevent joint injury again.
Practitioners can also develop training plans according to the purpose of training. For example, men can use a training plan with high resistance and few repetitions to increase muscle size; women can use a training plan with low resistance and many repetitions to make their bodies look slimmer.
2. Choose an elastic band with appropriate resistance
Everyone has different muscle strength, so the resistance of the elastic band suitable for training will also be different. Many practitioners only use one elastic band for training, which is OK, but not scientific - because different parts of the body have different requirements for the resistance required for training. For example, when training triceps, you need to use an elastic band with less resistance, while when doing compound training such as chest push, you need to use an elastic band with greater resistance.
3. Training postures.
Maintain correct posture when training.
(1) Look up. In our lives, due to long-term bad sitting posture, many people will form the habit of stretching their heads forward. If this posture is retained during training, the physiological curvature of the cervical spine will be artificially changed, causing stiffness of the muscles around the cervical spine and degeneration of the cervical spine. Therefore, when training with resistance bands, keep your head elevated and your jaw slightly adducted.
(2) Keep your chest up. When the human body lifts the chest and keeps the shoulders relaxed, the joints of the body are just in the most appropriate position, ensuring that the joints operate normally during training without wear and tear.
(3) Tighten the abdomen. Tightening your abdomen while keeping your back straight can increase the stability of your movements.
(4) Keep the direction of the knee joint and toes consistent. If the direction of the knee joint and the toes are inconsistent, the knee joint will twist unconsciously during training, causing sports injuries. If the directions are consistent, the body stability will be better and the training effect will be more significant.
4. 2-hour rule.
Although your muscles may feel slightly sore 2 hours after exercise, the pain in your joints and muscles should not get worse. If the pain is beyond your tolerance, it may be that you are using the wrong training method or the wrong elastic band. You need to adjust the training content the next time you train.
5. Warm up before training.
Warming up before training can speed up blood circulation and mobilize body functions to adapt to training needs.
6. Keep breathing.
Do not hold your breath at any time, as this can increase your blood pressure and cause dizziness or other discomfort.
7. Train regularly, 2 to 3 times a week.
8. Train in a controlled manner.
First, the range of motion should be controlled so that the range of motion does not exceed the maximum range of motion of the joints. Second, the movements should be performed slowly and in a controlled manner, and the elastic band should not rebound too quickly.
9. Other precautions.
Do not use nails that are too sharp or too long to avoid scratching the elastic band. Check the elastic band regularly to avoid using damaged elastic bands.
