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Top 5 Resistance Band Exercises You Can Do in Your Gym Routine

Posted on March 24, 2023July 31, 2023

Resistance band exercises can be hugely beneficial for your strength workouts, and they can help you get the most out of your time spent at the gym.

At the gym, you have the opportunity to add bands to the bench press, or you may choose to deadlift for a greater sense of resistance. If you’re looking to build muscle and strength, look no further than resistance bands.

Top 5 Resistance Band Exercises

1. Wall Lateral Pulldown – targets the lats and upper back.

This is one of the best back exercises with bands. Just stand with your back against the wall and place the resistance band around your thumbs or wrists. Stretch your arms straight above your head, then pull them down with your elbows at your side, bent to a 90-degree angle, with your shoulder blades pressed together.

2. Bicep curl – targets the biceps.

Sit on a chair or on your heels and place the resistance band under your right knee, then hold it with your right hand. Pull that hand up towards your shoulder and keep your upper arm in place with your elbow under your shoulder. Make sure to perform equally on both sides.

3. Triceps Extension – targets the triceps.

For this exercise, hold the resistance band in your hands and bend your elbows. Then, place your right elbow over your head with that forearm parallel to the floor. Place the left hand in front of the left shoulder and extend your right arm, keeping it near your head.

4. Shoulder External Rotation – targets the shoulders and upper back.

Use a mini band for this exercise and place it around your wrists, then bend your elbows and keep them close to your body. Move your forearms out to the side, stretching the band, and rotate your palms at the same time so that they face upward when the band is stretched.

5. Fire Hydrant – targets the glutes and hamstrings.

On all fours, place the resistance band above your knees. Align your neck, back, and hips and move your left leg out to the side to stretch the band while keeping the rest of your body in place, then complete the repetitions on the other side to get a great leg band workout.

Making the Most of Your Resistance Bands

The best exercise bands are ones that you know how to use correctly. Follow the directions for these exercises to reap the benefits of your resistance band training.

Exercises to Improve Your Mental Wellbeing

Posted on March 23, 2023July 31, 2023

You probably already know that exercise is good for your physical body, but did you know it’s just as good at maintaining your mental wellbeing?

The Mental Benefits of Exercise

There are tons of ways that exercise offers mind and body support. Here are a few benefits that could coincide with exercising on a regular basis:

Reduced anxiety
Reduced symptoms of depression
Improved self-esteem (and therefore improving your mood)
Reduced social withdrawal
Improved cognitive function

Best Exercises for Mental Wellbeing

The best exercises for mental fitness vary from person to person, since the most effective mental health activities are those that you enjoy doing. What matters most is that you’re moving!

But if you’re not sure where to start, here are three of the best activities for mental fitness:

1. Walking

Walking may seem simple, but it’s a great place to start – and it’s easily sustainable. Even a 15-minute walk does wonders to clear your head. Remember, you don’t have to complete high-intensity exercises for an extended period of time to reap the benefits.

As your body gets used to walking, amp up the intensity with a faster pace or more hills. You’ll see that your body starts to enjoy benefits as well as your mind.

2. Yoga

Yoga is wonderful for relaxation and releasing tension, and it also increases bodily awareness and muscle tone.

Regular yoga practice has the power to lower your heart rate, respiratory rate, blood pressure, and cardiac output. It can also help boost the serotonin levels in your brain! This means lowered symptoms of anxiety and depression in the long run (and even in the short term, too).

what works for you and you’ll notice benefits before long.

3. Running

Running is a mental fitness activity that can be done on the gym treadmill, or out in the fresh air in your neighborhood. This activity is known to boost the mood, encourage stress relief, and make for better sleep. All of those benefits put together makes for improved emotional health, reduced anxiety, and lessened depression.

Stay Active to Stay Healthy

Your physical body isn’t the only part of you that can benefit from regular exercise. As you can see, your mind benefits as well. Take some time out of your day to incorporate one of these three exercises into your schedule and see how great it makes you feel afterwards.

5 Pieces of Yoga Equipment That Belong in Your Home Gym

Posted on March 1, 2023July 31, 2023

The health benefits of yoga can’t be understated in your everyday exercise routine. If you’re interested in starting with a few basic yoga exercises, you’ll need some high-quality equipment. Fortunately, we at NineFit are here to help! Take a look at our five favorite pieces of yoga equipment to get for your home gym.

1. Basic Yoga Equipment

Before moving on to the more specialized yoga accessories, you have to take care of beginner yoga equipment. Be sure to pick up a comfortable yoga mat, a high-quality yoga towel, and of course, some light, breathable yoga clothes. Once you have the basics covered, you can start looking for more specific pieces of equipment.

2. Yoga Cushions

Yoga cushions can be used for certain exercises, and also help to make your exercises more comfortable as a whole. If you need to kneel for a certain yoga pose, for example, you can put a yoga cushion underneath your knee to ease a bit of the strain. In addition, you can invest in a meditation cushion to make long meditation sessions a bit easier.

3. Flexbands

Flex bands can be used to add a bit of extra challenge to yoga poses, as well as any other resistance-based exercises. Typically made of a thick rubber cord, flex bands create tension when stretched, requiring much more effort to move than you’d need under normal circumstances. Naturally, they’re a great way to build muscle strength and get the most out of your yoga exercises.

4. Yoga Blocks

Yoga blocks are similar to yoga cushions but may be made of tougher materials. Because of this, they can help you stabilize some of your trickier yoga poses and simplify your exercises. They may also help to commit further to a yoga pose than you’d otherwise be able to. Essentially, it’s one of those yoga room accessories that are small but can have a huge impact on the quality of your workout.

5. Yoga Strap

Yoga straps are essentially the opposite of flex bands, designed to help you stretch further than normal. Just put one of the strap’s loops over the area you want to stretch and pull on the strap’s other end. Though it certainly still takes effort, using a yoga strap is one of the easiest ways to become more flexible and build up your range of motion.

Looking for more great equipment that suits your active lifestyle? Visit NineFit to learn and shop today!