प्रतिरोध बैंड (Resistance Bands) व्यायाम के लिए एक उपयोगी उपकरण होते हैं जो आपको शारीरिक मजबूती और सहनशक्ति को बढ़ाने में मदद करते हैं। ये बैंड विभिन्न रेजिस्ट्रेशन या टेंशन स्तरों में उपलब्ध होते हैं और आप इन्हें व्यायाम के विभिन्न विधियों में शामिल करके शारीरिक क्षमता, स्थायित्व, और सामरिक अंदाज़ को सुधार सकते हैं।

यहां कुछ प्रतिरोध बैंड के व्यायाम विधियां हैं जिन्हें आप अपनी प्रैक्टिस में शामिल कर सकते हैं:

Bicep Curls: Stand with both feet on the resistance band, holding the handles with your palms facing up. Keep your elbows close to your sides and slowly curl your hands toward your shoulders, contracting your biceps. Slowly lower your hands back down and repeat.

Tricep Extensions: Stand with one foot on the resistance band and hold the handle with your arm extended overhead. Bend your elbow and lower your hand behind your head, keeping your upper arm still. Extend your arm back up, straightening your elbow. Repeat and then switch sides.

Chest Press: Anchor the resistance band at chest height and stand facing away from the anchor point. Hold the handles with your palms facing down and elbows bent at 90 degrees. Push your hands forward, extending your arms, and squeeze your chest muscles. Slowly return to the starting position and repeat.

Squats with Resistance Band: Stand on the resistance band with your feet shoulder-width apart, holding the handles at your shoulders. Lower into a squat position, keeping your knees aligned with your toes. Push through your heels to return to the standing position and repeat.

Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Place the resistance band just above your knees. Engage your glutes and lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top and lower back down.

Side Leg Raises: Attach the resistance band to a sturdy anchor point and stand facing sideways with one leg closest to the anchor. Place the band around your ankles. Lift the leg farthest from the anchor straight out to the side, keeping it straight and engaging your outer thigh muscles. Lower the leg back down and repeat on both sides.