Expand your training program with chains and ribbons and provide a variable weight load and a new stimulus for your muscle growth.
Lots of bodybuilders don't want to be using resistance bands either Ketten exercise because they believe that larger muscles and strength can be built up with free weights and with occasional machine training.
Using strategies that like training tools Bänder und Ketten However, you can achieve your goals in a slightly different way. In fact, they offer features and advantages that dumbbells cannot offer: namely one variable resistance. Research also confirms that if you compare an exercise that is done one time with ribbons and chains and the other time only with free dumbbells, the number of activated muscle fibers and the force they generate is similar in both cases.
RESISTANCE IS FUTILE
Cable pulls ensure sustained muscle tension, on machines you don't have to worry about keeping your weight in balance, and with dumbbells you train the stabilizing muscles. But the less common straps and chains provide what is known as variable resistance: If the range of motion is increased, the resistance also increases. This can best be explained with an example ...
We covered the bent-over barbell row and how chains can exacerbate this exercise. First you attach the chains to the end of the dumbbell. In the lower range of motion, of course, most of the chain links lie on the floor. If you then pull the dumbbell up towards your stomach, more chain links rise from the floor (not to forget the weight on the dumbbell). The total weight becomes heavier and heavier up to the top end of the movement. And the heavier the weight, the more muscle fibers are recruited. So at the maximum contraction you lift most of the weight. When using chains, one starts with a lighter weight that gradually gets heavier as you lift. This ensures maximum tension in each target muscle when the muscle is exerting its strongest force.
You may be wondering now: “Why not put more weight on the dumbbell right at the beginning and leave the chains off completely?” Well, if you just put extra weight on, you may not get the dumbbell into the position where the greatest contraction takes place. Because you are at the beginning of the. Do not move as hard as at the end of the repetition. That's the beauty of variable resistance: when you apply the most force, more is required of you.
BÄNDER
At Elastic bands you have the greatest resistance at the end of the range of motion, due to the tensile force of the ligaments. Think of biceps curls, for example: when the arms are in the starting position, the ligament is only slightly under tension. However, when you bend the dumbbell up, the tensile force of the band comes into play. And the dumbbell is more difficult to lift if you go beyond the 90 ° angle, because this is where the biceps exert their strongest force - also ideal!
If you get these bands, you need to get several with different degrees of resistance: from very light to very difficult.
Why? If you get tired while exercising, replace the heavy resistance bands with lighter ones. Some providers offer a variety of different tapes, all of which are attached to one platform so that you can easily change the tape without wasting time. But even if you only have a heavy resistance band, you can adjust the weight on the dumbbell accordingly to benefit from that band.
TAPES AND CHAINS IN HOME TRAINING
Many of you train at home, and we fully understand that resourcefulness is a big part of this. Hence can Bänder and chains offer many new ways to expand your workout. With some exercises it is easy to understand how you can train with variable resistance. But for exercises like Squats und Bench press you need a little sophistication, especially when it comes to ribbons.
For example if you Squats you can wrap the straps around the bottom of the rack or another sturdy linkage. Be sure to slide the safety clasps onto the end of the barbell so that the straps stay in place. Then, after gently crouching down, quickly raise the barbell again to counter the additional resistance from the ligaments. If you are benching at home, you can use heavy dumbbells to anchor the straps to the floor. Or you can wrap it around the base of a stable surface.
Of course, we don't want to turn your workouts into “MacGyver” episodes. Rather, we want you to try new ways of exercising that will help you achieve your goals. Ultimately, your newfound muscles will be worth your while!
