Resistance Bands Science

It is very important that children do physical exercise, to improve their health, their physical performance and mainly to develop quality of movement. Children from very young should learn to move practicing very global sports and develop their basic physical abilities, where a very important one is strength. The strength has to begin to train over ten years, this gives children greater ability to jump, run faster, be more agile. All this has a fundamental transfer in the sports that they practice, but always bear in mind the training load, since in children it plays a fundamental role to prevent injuries and improve performance. A material that can be used and that is very versatile are the resistance bands, since we can easily control the tension it produces and is easily transportable and cheap. It is a highly recommended material for physical education classes.

In this part we will show several exercises to warm the muscles involved in the mobility of the scapula. The mobility of the scapula is very important for exercises such as bench press or pull-ups, so elastic bands are a good tool to improve the mobility and strength of the muscles involved. In the following video, FisiOnline will explain in a practical way how to work the scapular mobility with resistance bands and its application to prevent injuries. https://www.youtube.com/watch?v=OebslEUBSv8

This exercise is often called "lizards with resistance", since the tape does its heavy work. We are going to make a conventional lizard to work the chest, but what changes is that we will place the elastic band. We are going to press with the hands on the floor, placing under one end of the tape and we pass the tape through the back. In this same way, place the tape so that it presses into the natural position of the lizard. Afterwards, we go down slowly and the tension will feel when going up. 4 sets of 8 to 10 repetitions. Rest of 2 to 3 minutes between each series. Do not arch your back in no time. Slow movements, 4 seconds to go down and up. Strengthening the chest                                      1 Position                                      2 Position

As we have explained in the previous post about the differences between free weight and resistance bands, there are also similarities in the effect that both proposals have on the training. 1. PROGRESSION OF LOAD In the same way you can use dumbbells, bars and disks, more and more heavier, you can use harder resistance bands. You can always make progress in loading your workouts. In this respect, the bands are the same as the free weight. 2. VARIABLE SPEED With bands and free weights you can, for example, accentuate the eccentric phase of the movement to enhance muscle damage, but they also allow you to work at an explosive speed, so this is another characteristic that resistance bands and free weights would have in common. 3. FREEDOM OF MOVEMENT Unlike machines, for example, free weights and resistance bands allow a much more natural movement. And this is not only better for the biomechanics of the body, but also better for muscle activation, because y...

The fitness community is used to training with the traditional method with free weights because it is a useful way to achieve goals. This has caused that other ways of applying loads such as resistance bands are not studied. In recent years, resistance bands have a greater role, due to their low cost and easy transportation, being very useful for strength training for the elderly, but what advantages do bands have with respect to free weight? 1. ALTERATION OF THE FORCE CURVE With the bands you give the muscle a different stimulus, since unlike the free weight, the bands provide a variable resistance. A 10-kg dumbbell weighs the same during the entire movement, but a band generates more tension. 2. RESISTANCE IN MULTIPLE DIRECTIONS Free weight only exerts resistance in one direction, against gravity. The resistance bands exert tension in all the directions of movement since it does not depend on the gravity if not on its elastic tension. 3. CONSTANT TENSI...

The bench press is a basic exercise in our strength training, but we do not always do the lifting with a correct technique, keeping the joints of the shoulder, elbow and wrist in the most healthy position. In this post, we will show you a fundamental exercise with resistance bands to improve the bench press technique, strengthening the external rotator muscles and increasing the scapular retraction, since they are in charge of the position of grip of the bar and the stability of the shoulder. This exercise is called Band Pull Apart. Phases of movement 1. Set up: Hold a band at approximately shoulder width with palms facing up. Tighten abdominals throughout the movement. Keep your arms straight throughout the movement. 2. Execution: Retract your shoulders and spread the band apart. Pull using your rear delts, not your arms. Return to start under control. In this video Eric Cressey shows you how the movement is executed, together with a small explanation. htt...