During resistance exercise the muscles will function in several different capacities. First, the muscles actually performing the movement are known as prime movers. During the same activity, other muscles will assist or help the prime movers in executing the movement. These muscles are known as synergists.
In order to facilitate proper posture and bodily alignment during the exercise, still other muscles will function as stabilizers. An intelligently planned resistance band training program will take into account all three of the above listed functions. This is also the reason why resistance exercises which use free weights, barbells and dumbbells, prove to be also very valuable because we need to balance and control their movement, whereas with machines they will usually only stress the prime movers.
An effective resistance band training program may look something like this. The resistance band exercises will be undertaken three times per week on an every other day schedule, making sure that the whole body is trained with a variety of resistance band exercises, and that the resistance training program is progressive in nature.
That is, with each resistance band workout that we perform, we strive to use either a heavier band with more tension, more reps, or both with good form. By good form we mean stretching the resistance band in a very deliberate, slow, controlled manner, never bouncing or attempting to throw or heave the tubing. Minimize any role that momentum or gravity may play here. With a little diligence and persistence, it may be possible to actualize strength gains of up to 5% per week for a period of several weeks.
When performing resistance band exercises continue to breathe freely, inhaling as the band is lowered and exhaling on effort as the band goes up. Holding your breath while straining under load may have a negative effect on performance and is not recommended.
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