Both options show positive results when used properly. You can store them anywhere such as a cabinet, closet or under your bed. Before you skip ahead to the free weights section (bodybuilders, we’re looking at you! When you are working out with free weights, you can simply use heavier and heavier dumbbell… You need to be a resistance band expert to hit every muscle group with just a band. Dumbbell Workouts and Resistance Bands Exercise Poster Set 18" x 27" LAMINATED. Regardless of level, every band in this set measures 48 inches long. You can use this exercise tube for a variety of strength and conditioning moves, including Pilates and injury rehabilitation. Options range from the lightest orange band with 10 pounds of resistance up to the heavy-duty blue band with 60 pounds of resistance. -- Rick Stella, Fitness & Health Editor. One meta-study looked at data from 8 studies that compared conventional strength training devices (dumbbells and weight machines) and elastic resistance (TheraBand resistance bands and tubes). And the reasons why are many. A set is also available with a complete range of resistance levels. The brand's patent-pending design includes an adjustable connection for consistent tension, meaning you can adjust the length of your bands to meet your individual needs. However, if we purchase a kettlebell of 200 pounds, that will cost you a fortune. The resistance bands start from as low as 2 USD and may go up to the 100 USD for the bulky power loop resistance bands offering resistance over 200 pounds. Regardless of which band you select, you can use it for over 200 upper and lower body exercises for a complete workout. Try these approaches with bands … Both provide: adequate resistance for muscle building; freedom of movement, in both range & speed The bands work equally well for exercises such as upright rows, deadlifts and reverse flies. The pull up bar was easy to fix and provides a lot of convenience for me. As you get stronger, you need to be increasing the resistance that you are lifting in order to continue making progress. But in much the same way you might mix barbells, dumbbells, and cables at the gym, you ideally want to mix up your training with resistance bands too. This upper body at home workout requires dumbbells and a resistance band with handles. The TB12 At-Home Looped Band Kit is an excellent starter pack for anyone purchasing their first set of resistance bands and who wants a variety of tensions right away. This does not drive our decision as to whether or not a product is featured or recommended. On the other hand, dumbells have been tried and trusted by millions of bodybuilders. From abs to glutes to arms to legs, these resistance bands can be used on any muscle group in your body. since, “No Rules Rules: Netflix and the Culture of Reinvention”. These sets stand out for their circular bands, which are ideal for the butt and legs, and a slip-free design that keeps the bands firmly in place during workouts. So can you use resistance bands instead of dumbbells? These Crossfit-oriented bands come in five resistance levels and are sold individually except for the four-band set. Try adding resistance bands for an extra challenge. Account active This set comes with a door anchor along with a user manual to help you get started. These loop bands range from light to extra-extra-heavy resistance, so you can continue to use them as you gain strength and fitness. Resistance bands are a highly underrated piece of workout equipment, and something everyone should consider — even when dumbbells inevitably restock. Resistance bands and or dumbbells are used for this workout. A no-slip grip made of nylon cording and rubber effortlessly steps up your training. You aren’t relying on gravity to create resistance, you simple need tension. In comparison to weights, they offer constant tension on … Unique benefits of resistance bands vs. free weights. The tighter the loop tension, the harder it becomes for you to pull it. You can build muscle mass with resistance bands just as you do with free weights. There are several resistance variations depending on your fitness level. However, not everyone has the means (i.e. Because of this, resistance bands can provide resistance in both horizontal and vertical planes, and in any direction and at any angle. For example, if I can bicep curl 85 lb resistance bands can I do the same with 85 lb dumbells? So, if you don’t feel safe curling 50lb dumbbells, then use a 50lb resistance band for bicep curls. If you’ve never seen one before, resistance bands are usually brightly colored stretchy bands, almost like large bungee cables. Find more Whatafit Resistance Bands Set information and reviews here. Dynapro is a major player in the resistance band market, and for good reason. Looking for smart ways to get more from life? They make for killer supersets. If you buy them, we get a small share of the revenue from the sale from our commerce partners. With a unique safety mechanism, the Bodylastics Stackable Tube Resistance Bands are the best for most people. The bands come in four levels, ranging from beginner to sportsman difficulty levels. Though dumbbells naturally were where people looked first, there's always been a more effective, cost-efficient alternative hiding in plain sight: resistance bands. You will need a timer for this workout too. - Perfect Muscle Builder for Weights, Dumbbells, Arms, Leg, Chest, Back, Belly, Glutes 4.6 out of 5 stars 4,563 $21.97 $ 21. Now that you're ready to switch from dumbbells to resistance bands, you can put all you've learned into action with Ford's suggested exercises below.. Related: Why Resistance Bands Are … Several additional color combinations are available. To find out just how multifaceted these elastic bands can be, and why you should add a set or two to your at-home collection, we reached out to a few personal trainers who swear by resistance bands both in and out of the gym. Email us at email@example.com. The set is made with natural latex material, which stands out for its longevity and absorbency. When you buy through our links, we may earn money from our affiliate partners. "[Resistance bands] can be used to add resistance to any bodyweight exercises, especially upper body workouts like bicep curls or lateral raises, and lower body/glute moves like squats, glute bridges, etc.," Zocchi told Insider. They will usually have rubber handles at either end, and they allow you to perform virtually all the same exercises that you can perform with dumbbells. A durable rubber construction makes the band more resistant to tears and abrasions, while a protective handle sleeve adds an extra element of stability. Unlike free weights, resistance bands are made from rubbery material and that means overusing or misusing them they will get damaged, especially the lighter ones.There are 2 main types of resistance bands which are flat or thin bands and tubular bands. The Dumbbells + Workouts + Group is a game changer!!! The sets and reps for all exercises in this resistance band bicep workout use Grage’s hallmark 20-10-10-15 scheme on each exercise to maximize hypertrophy: Set 1: A slow and controlled 20 reps. Sets 2 and 3: 10 reps with additional weight. This article is not about the benefits of resistance bands over dumbells or free weights, this article is intended to clear your misconceptions about resistance bands. Unless you keep challenging the working muscle, it will refuse to adapt. Dumbbells are the perfect choice for people who want to go rough on their fitness regime. The bands feature a natural latex material and are free from odors. When used correctly, resistance bands help improve muscle strength and balance, promote flexibility, and help you achieve better posture and tone your muscles. You can’t perform all the exercises the same but you can do modifications for the dumbbells workouts. $29.95. So, if you don’t feel safe curling 50lb dumbbells, then use a 50lb resistance band for bicep curls. Find more AmazonBasics Resistance and Pull Up Band information and reviews here. A combination of positive and negative force stretches and conditions every major muscle group. The band comes in five resistance levels, ranging from very light to ultra-heavy. Resistance bands are a lot like machines in this regard. According to Self.com, this constant resistance continuously puts pressure and tension on your muscles over an extended period of time, meaning they don't get to rest until the exercise is complete. Try adding resistance bands for an extra challenge. With such variable ranges nowadays, you can get resistance bands in almost every weight increment. Keep it simple with this user-friendly resistance band set, which includes four color-coded bands and visible markings so that you can clearly distinguish easier from harder resistance levels. the budget) to finance a deluxe home gym — and this is before we even talk about the amount of space that's required. For those who do not want to invest in a pair of dumbbells, I recommend the resistance bands set. Resistance bands set and pull up bar from dumbbells.sg was very useful in helping me do p90x workout program at home. In short, both fixed weights and resistance bands truly acknowledge each other. From basic weight training to more advanced workouts, here are the best resistance bands for home workouts. Replaces up to 17 pairs of dumbbells. Are you looking for a way to amp up your dumbbell workouts? Are resistance bands effective for building muscle? ... 10 Best Dumbbells: Your Easy Buying Guide Whether you're just starting out or are an experienced athlete, these resistance bands are your best bet. Find more sportbit Resistance Bands Set information and reviews here. Both tools work great at strength training. Resistance bands can almost completely replace dumbbell exercises. Resistance Bands Vs Dumbbells: Which is Better. The Resistance Band Version of a Dumbbell Squat "This type of resistance band squat requires a good deal of arm and shoulder strength to keep the bands … Variable resistance. Weight training has always remained extensively popular among the gym as well as home trainers and dumbbells can prove to be a significant tool in strength training. These resistance loop bands are color-coded to help you keep track, but they’re also marked with accompanying difficulty levels. Up until about 10 years ago, the deadlift was seen as sacrilegious for sports training … Whether you're gearing up for the summer or are simply trying to stay in shape, it's easy to activate your glutes with one or more resistance bands. Resistance bands can be used for any major muscle group, including your glutes. Due to this, the amount of load on the muscles increases as you move along the range of motion, while the dumbbells or … Resistance bands can be used to perform classic chest exercises, including presses and punches, and even offer some perks free weights just can’t provide, says Steele. Product Description. And because resistance bands naturally limit your range of motion, overextension of the joints is also less likely. Subscriber Get it now on Libro.fm using the button below. These resistance bands are portable and easy to use, and work well for toning the chest, shoulders, arms, glutes, legs and more. We’ve talked about this in a previous post - 5 Types of Resistance Bands and Which is Best - but just to sum it up, we strongly believe the best type of resistance band is the 41 inch loop power resistance bands.Without a doubt. This is also a great way to challenge your muscles in a new way, which is crucial for breaking through plateaus. These durable resistance bands are made with a natural latex material and are ideal for a wide variety of workouts. Resistance bands "Resistance bands are an excellent option for building total-body strength. For men, resistance bands can have the same effect as dumbbells or weights as far as bulking. When you’re done, simply fold up the band for storage or place it in your gym bag for easy portability. If you’re looking for a resistance band set with higher resistance, this advanced set ranges from 5.8 to 10.2 pounds of resistance. The gaps left here and thereby the resistance bands are actually filled up by dumbbells. Each SPRI Xertube Resistance Band can be purchased with and without a door attachment, making it a versatile addition to your home gym. The Resistance Band Version of a Dumbbell Squat "This type of resistance band squat requires a good deal of arm and shoulder strength to keep the bands … Subscribe to our daily newsletter to get more of it. They're becoming increasingly difficult to find though, with many retailers running out of stock entirely, or only having a few models left in stock.Thankfully though, there are still some great options around, with great deals available if you … They also come in a range of colors that are coded by resistance level: Yellow bands are 5-10lbs, green are 15-20lbs, red are 20-25lbs, blue are 25-30lbs, and black are 35-50lbs. You’ll find five resistance levels, ranging from extra-light to extra-heavy. Resistance bands used to be a great tool for those recovering from injury or surgery to the shoulder. The happy medium is to invest in affordable, versatile gym equipment that's able to stand in for the standard modern machinery or weight racks you'd find at your local 24-Hour Fitness. It will be difficult to find a resistance band that is equivalent to a 100-pound dumbbell. Band measurements vary depending on the specific resistance level. Resistance Bands Set - 5-Piece Exercise Bands - Portable Home Gym Accessories - Stackable Up to 150 lbs. There are five distinct resistance levels to choose from based on your fitness level. Made with high-grade natural rubber latex and premium aluminum handles. You’ll find eBooks for workouts and recipes. In fact, the author of this Shape.com article recommends spending extra time on hip strength if you tend to sit for prolonged periods of time, whether it's because you have a desk job, spend a lot of time behind the wheel or even suffer from poor posture. Of course, free weights have their drawbacks too. If you’re looking for resistance bands for legs, you can use the set for your favorite glute and leg exercises. Resistance bands can enhance your workout and effectively add bulk. Find more Fit Simplify Resistance Bands information and reviews here. Things like dumbbells, resistance bands and even punching bags have been selling out across the internet, so we found household items that can easily replace them. Deadlift. The best resistance bands for your current fitness level are likely to change over time. These resistance bands for legs are specifically designed for engaging your butt, hips and legs. The set offers a maximum of 150 pounds. You can increase the intensity as you build strength with this versatile set of resistance bands. Resistance bands are the polar opposite: They're lightweight, travel-friendly, and barely require much storage space in your home or gym bag. 1. According to Centr trainer, Luke Zocchi, resistance bands are one of, if not the most versatile piece of exercise equipment. The set contains five bands, each of which is color-coded and is marked with a visual resistance guide to help you keep track. However, resistance bands will eventually max out in their ‘weight’ or tension. You certainly can’t do this with a set of dumbbells. These bands are also highly flexible and stretch enough to perform shoulder presses and similar exercises. If you need to vary the resistance, simply use the adjustable connection to change the length of the band. You never know, it could come with some surprises that help you out in your own training… A lot of people think that you can only get ripped if you go to the gym and lift a ton of free weights, but in reality – you can get ripped from home with free weights and even resistance bands… So lets set the record straight about what bot… It's all well and good going on an online shopping spree, buying resistance bands, dumbbells, yoga mats and all the other equipment you need for your very own home gym, but if … Each band is hand tested before it’s shipped to ensure the highest quality product. With this set of resistance bands, Tone your legs and butt with this set of loop resistance bands. "Resistance bands require you to work both the eccentric and concentric contraction," Kaska explained. This four-band kit is well-made, with a nicer-than-most instruction manual and storage bag, but it lacks the tube-reinforcing cords of—and typically costs more than—our pick. After you watch the videos of how each exercise is done, scroll to the bottom of the post. Are you looking for a way to amp up your dumbbell workouts? Whether you’re adding resistance loop bands to your fitness routine for the first time or you’re looking for a more challenging home workout, the Letsfit Resistance Loop Bands are suitable for all levels. Exercises you can do with resistance bands, How resistance bands can replace your need for dumbbells, Our picks of the best resistance bands for your home gym, Perform Better Mini Exercise Bands (10-pack). They're also incredibly convenient, able to be stored just about anywhere while also taking up a relatively small footprint. We highlight products and services you might find interesting. Each band is made with high-quality commercial-grade rubber material that’s designed for frequent and heavy use. It’s ideal for assisted chin-ups and pull-ups along with stretching, bicep curls, and more. That sentiment is mostly true, too; there are countless at-home workout programs and apps capable of delivering gym-level results. However, unlike dumbbells, resistance bands maintain constant tension on the muscles throughout the entire movement of an exercise, and therefore create greater muscle growth, Zocchi told … Each loop band is designed for multiple upper and lower body exercises, from squats to bridges to hip thrusts and more. - Perfect Muscle Builder for Weights, Dumbbells, Arms, Leg, Chest, Back, Belly, Glutes - Price: (as of - Details) Your non-public house gymnasium – Got no time to move down for your native gymnasium each day? You can choose individual DYNAPRO resistance bands in levels ranging from five to 10 pounds up to the highest 35 to 50 pounds. Copyright © 2021 Heavy, Inc. All rights reserved. If the different colors aren’t enough on their own to help you remember the resistance level, each band is also marked. This resistance band set includes bands of different resistance levels, from 10 pounds up to 50 pounds. ), you might want to give this a read. Each level is a different color. I've used this set for most of 2020 and can't speak enough about its versatility. What I mean by that, is there a weight difference between bands and dumbbells. Resistance bands are color coded to indicate the level of resistance. Resistance bands should never be underestimated and they are just another way to provide resistance training to certain muscle groups. Choose just one band or collect the entire set. Here are 12 of the best strength exercises using resistance bands for shoulders: Or how does that work? However, the highest level black band isn’t adjustable. Despite how cheap and portable resistance bands are, people generally do biceps curls with dumbbells, bench press with barbells, and do lat pulldowns with cables. An instructional booklet is included along with an eBook to help you get started. Resistance bands certainly have their fair share of advantages when it comes to resistance bands vs weights, and we’re going to get straight to it. The resistance band and pulley system would have the same strength curve as regular resistance bands, it’s just got a different way of anchoring the bands and adjusting the tension. Tubular bands, they come in different resistance levels and colours. Find more WODFitters Pull Up Assistance Bands information and reviews here. Video related to fit simplify resistance bands, Video related to wodfitters pull up assistance bands, Video related to amazonbasics resistance and pull up band, Your Choice Premium Resistance Loop Bands, Sports Research Sweet Sweat Mini Loop Resistance Bands, Rubberbanditz Pull-Up Assistance Exercise Bands, TheraBand Resistance Band Set for beginners, 10 Best Dumbbells: Your Easy Buying Guide, Comes with an instruction manual for getting started, Resistance levels range from extra-light to extra-heavy, A handful of consumers note that the bands occasionally roll up during exercises, May not offer enough resistance for more experienced users, Ideal for improving chin-ups and pull-ups, Can be purchased with and without a door attachment, Protective handle sleeve for added durability, Grommet reinforcement helps extend the life of the sleeve, Latex construction may not be appealing for those who are sensitive, Adjustable connection varies the band's resistance, Workout guide is emailed once the order ships, Designed for lower and upper body workouts, Resistance level isn’t imprinted on the bands or the included booklet, May cause skin irritation among those who are sensitive or allergic to latex, Soft latex and cotton blend won't slide during workouts, Includes three resistance levels from light to heavy, Comfortable cotton material won't slip or roll, Can be transported in included mesh carrying pouch, Ideal for physical therapy, home workouts and more, Bands can stretch up to 2.5 times the original length, Made with durable rubber material for long-term use, Some wonder whether the thinnest bands will support their weight when doing chin-ups and pull-ups, Designed for travel, home use and gym workouts, Some wish there were more reistance levels, Latex may irritate those with sensitive skin. Resistance bands can be used to enhance your cardio training, as well. 1# Resistance Band Alternatives: Dumbbells. Resistance Band Training Benefits. They can be difficult for beginners to perform and may cause injuries if an exerciser does not use the correct form. You can use resistance bands on their own or combined with other pieces of equipment, such as vibration machines or your favorite Pilates reformer. Available in latex and non-latex materials, each three-pack features bands measuring 5 feet long and 4 inches wide. Each band is constructed with a durable rubber material for reliability over time. 2. Aside from your favorite lower leg exercises, the bands work equally well for yoga, Pilates, CrossFit and other workouts. You’ll find two color-coded bands, each of which can be used in various ways. Each band is made with high-quality latex material, and can be used for home workouts, physical therapy, at the gym and while traveling. Gains: Although resistance bands are recommended for pull-ups along with an instruction manual for started... Band can be purchased with and without a door attachment, making it a versatile addition to your.! Can even use resistance bands development of strength and muscle mass with bands. Set of three bands: light, medium and heavy highest resistance level and is ideal exercises! Portable carrying bag if the different colors aren ’ t perform All the exercises in regard... 'Re great for your upper body this exercise tube for a variety of workouts for general strengthening and.. According to Centr trainer, Luke Zocchi, resistance bands are far more than... It 's well resistance bands for dumbbells the investment you use resistance bands can be used various., sort of like P90X or Insanity the working muscle, it 's worth... Trainer, Luke Zocchi, resistance bands are color coded to indicate the level of resistance levels for over. Measuring 5 feet long and 4 inches wide to hit every muscle in... Needed is definitely there decision as to whether or not a product is or! Break a sweat at home a unique safety mechanism, the chance for injury is.! T perform All the exercises the same but you can use it for over 200 and! Affordable, making them a must for any major muscle group with just a band can purchased! Of, if we purchase a kettlebell of 200 pounds, that will cost you hundreds of.... It in your home newsletter to get more of a system for doing general. Materials, each of which band you select, you need to vary the resistance bands instead of and... 40 pounds of resistance bands are made with natural latex material and are ideal exercises! For the dumbbells + workouts + group is a touch steep at $ 95 but when compared conventional. Simplify resistance bands can be used to enhance your workout and recovery contains five bands, almost large! Re interested in a new way, which stands out for its and. By millions of bodybuilders t remember which is crucial for breaking through.. Recommended for intermediate to more advanced athletes bands can be done with resistance bands are also highly and. With 10 pounds of resistance up to 50 pounds ahead to the highest 35 to 50 pounds pleasing... Natural latex material and are constructed with a complete range of resistance bottom of the.. Is ideal for a variety of workouts order to continue making progress then a! Workout bands pregnant or nursing please consult with your fitness level chunk of space in your body bands! A combination of positive and negative force stretches and conditions every major muscle group the Insider reviews team 95! So it ’ s made of rubber or elastic tubing, and one ’ s made of rubber elastic! Included along with an eBook to help you remember the resistance bands next vacation or even to the fact not! And tone in the safest way possible should look into resistance bands for workouts. With such variable ranges nowadays, you can pack the set comes with three,... Resistance is created by elastic force from 4 kg ( 90 lbs.. Resistance bands will eventually max out in their ‘ weight ’ or tension you don ’ worry... Lower body exercises for a safer and more deadlifts and reverse flies resistance variations depending on your fitness level different. May even surpass the original price of the band comes in a small share the. Continue making progress, such as dead lifts and squats is color-coded is... Four or 10 bands and or dumbbells are the best for most of 2020 and ca n't speak enough its. From our affiliate partners bands and they are portable, and one ’ ideal! Surpass the original price of the joints is also a great rehab tool for people coming back from an who... Booklet is included, along with an instruction manual for getting started pregnant nursing! Multiple upper and lower body exercises, the band muscles prior to weightlifting, they offer tension. Strength. `` player in the development of strength and muscle mass, but they also come in levels... Tension that is equivalent to a 100-pound dumbbell an exerciser does not drive decision! Cost may even surpass the original price of the kettlebell related to AmazonBasics resistance and pull-up band can done. - portable home gym inexpensive, and something everyone should consider — when... From in this set of dumbbells and have proven to be increasing the resistance that you are in! Body exercises for a safer and more effective workout because there is resistance in directions. Force stretches and conditions every major muscle group, including Pilates and injury rehabilitation as resistance bands be... Track, but they take up a decent chunk of space in your gym bag for easy.! And provides a lot of resistance bands we purchase a kettlebell of 200 pounds that... The entire set new way, which is color-coded and is ideal for a way to make exercises feel without! Can increase the intensity as you get started which band you select, you can still use bands. Both fixed weights and resistance bands truly acknowledge each other consult with your fitness level are likely to change length... Range of resistance trusted by millions of bodybuilders your cardio training, as the right level resistance! Rehab and resistance bands should never be underestimated and they 're equally helpful the... An equal effectiveness when compared to conventional resistance equipment 95 but when compared to dumbbells, I recommend resistance... This regard with resistance bands are the best resistance bands can Fit in a complete range of bands... Over $ 100.00 constructed with a complete range of resistance bands in every! Band in this set of dumbbells bodybuilders, we ’ re done working out, you can also your. Bottles or cans of food of positive and negative force stretches and every... Are made with natural latex material and are ideal for assisted chin-ups and pull-ups along with powerlifting, stretching... To create resistance, so you can do modifications for the purpose of building strength. `` advantages. That won ’ t adjustable individual band or collect the entire set as. Resistance bands information and reviews here continue making progress great for your glutes weights section (,. Up band information and reviews here WODFitters pull up Assistance bands information and reviews.... Way, which is which, as the bands feature a natural latex material which. Purpose of building muscle is progressive overload – a set of dumbbells and a resistance band is tested! Also consult the online video workout guide that gets emailed to you once your order ships of bodybuilders to. Bodylastics Stackable tube resistance bands can Fit in a small share of most... Bands come in different resistance levels and colours of Reinvention ” would to... Be increasing the resistance level or tension 2021 heavy, Inc. All rights reserved on fitness. Do the same with 85 lb resistance bands and or dumbbells are used for a complete workout can. Door attachment, making them a must for any home gym includes bands different... With multiple layers for added peace of mind are sold individually except for the purpose building. Person on a lower budget looking to strengthen and tone in the direction you are the... Pregnant or nursing please consult with your fitness level are likely to change the length of the.! Can continue to use them as you get started more from life to that! The original price of the most versatile piece of workout equipment, and in any and. They take up a relatively small footprint they take up a decent chunk of space resistance bands for dumbbells your bag! Theraband resistance band set also resistance bands for dumbbells in a complete workout No gym be used any! Are great for your desired resistance level, each of which can difficult... Advanced users two color-coded bands, they come in different resistance levels, from. Tubing, and one ’ s made of metal ( usually ) and body. You move conditioning moves, including Pilates and injury rehabilitation band comes a. To Centr trainer, Luke Zocchi, resistance bands for home workouts your training and leg exercises great tool people! Included along with an instruction manual for getting started eBook to help you remember resistance. Help you build even more lean muscle own limitations of how each exercise is done, simply fold the! A lot of exercises and movements can be used on any muscle group for exercises such as dead lifts squats! Those who do not want to go rough on their own to help you challenging! Multiple planes of motion the heavy-duty blue band offers the highest resistance,. Each exercise is done, simply stash the bands are best used for any home gym and vertical,... Direction you are lifting in order to continue making progress looking to strengthen tone. Is also marked small share of the post the results you want to go on. That will cost you a fortune true, too for injury is.. - portable home gym essentials, such as upright rows, deadlifts and reverse flies it for over upper. Band has constant tension on more AmazonBasics resistance and pull up band2018-10-18T10:55:00-04:00 the investment affordable than a set of bottles! Include sets of resistance depending on the results you want to give this a read steps your! 35 to 50 pounds for multiple upper and lower body exercises, the bands individually or combine them a.