Exercises With A Fitness Band

Content

• The benefits of exercise with rubber bands for fitness.
• Pros of fitness rubber bands, features of choice.
• Top 24 exercises with a fitness band for home workouts.

The benefits of exercise with rubber bands for fitness

Fitness gum is a universal assistant in the training process both in the gym and at home. It allows you to modify the exercises, making them harder or easier, adapts to the different abilities of the trainee, adds resistance to the muscles without using additional weight. This is a very important advantage, as there are people who are contraindicated in the use of weights, such as pregnant women or patients with diseases of the spine.

Fitness bands are also used in various rehabilitation programs, as they allow you to load only the target muscle group and do not require serious physical training.

Another area of ​​fitness in which fitness elastic bands are often used is stretching. It is convenient to use an elastic band to “lengthen the arms” and reach the foot or pull the body closer to the legs.

The use of fitness rubber bands allows you to:

• strengthen the muscles of the whole body;
• lose extra pounds;
• improve body relief, get rid of cellulite and sagging skin;
• develop the flexibility of the joints and muscles of the legs, back, shoulders;
• enhance endurance.

Fitness bands are a budget "gym"! However, you need to know how to choose and use this machine correctly in order to get the desired effect and reduce the risk of injury.

Pros of fitness rubber bands, features of choice

This simulator does not have a single name, you can find the following options: fitness elastic bands, rubber bands, fitness bands, fitness elastic bands, expanders and others.

Rubber bands for fitness are made from a fairly durable and elastic latex material. They come in various types: in the form of ribbons, rings, bundles, as well as fabric options. All of them are designed for different purposes and have different resistance, which allows you to correctly distribute and dose the load on different muscle groups.

If you want to diversify your workouts as much as possible, stock up on different types of fitness rubber bands. This simulator is universal - suitable for both girls and guys.

What to look for when choosing a fitness band:

1. The wider the elastic, the less it will press and twist during exercise.
2. The thicker the elastic, the more tensile strength it will give.
3. Different muscle groups require different resistance, so for the arms and shoulders, choose a softer and thinner elastic band, and for the legs, on the contrary, a denser and thicker one.
4. When exercising with an elastic band for fitness, it is better to wear leggings and tight-fitting sweaters with sleeves so that the elastic band does not rub the skin.
5. Inspect the rubber band for minor damage. If the elastic is torn, it may burst during the exercise.
6. Knitted elastic bands slip much less and give more resistance, but it is impossible to perform wide-range exercises with them, keep this in mind.
7. Ring elastic bands are more suitable for working out the muscles of the buttocks, thighs and legs, and elastic bands are more suitable for working out the upper body. For a full-fledged training, it is better to have both.

Top 24 Full Body Fitness Band Exercises

1. Standing Curls

Starting position - standing, elastic band under the left foot and on the right ankle, knees tightly pressed to each other.

Execution - on the exhale, bend the right knee, unbend on the inhale.

2. Sitting extension

Starting position - sitting deep in a chair with a flat back, an elastic band on the left ankle and right foot.

Execution - while exhaling, unbend the right leg, pressing the left leg tightly to the floor, bend as you inhale.

3. Forward lunges

Starting position - standing, elastic band just above the knees.

Execution - while inhaling, take a step forward with your right foot, simultaneously bend both knees, keeping your back straight. As you exhale, push off with your right heel and rise to the starting position.

4. Deadlift

Starting position - standing, feet hip-width apart. Step on the rubber band and grasp it with your hands.

Execution - while exhaling, straighten the body, straining the buttocks and keeping a straight back, while inhaling, lower the body, stretching the gluteal muscles.

5. Foot curls

Starting position - sitting on the floor with straight legs, a flat back and outstretched feet. The elastic band on the pads is under the toes, and its ends are in the hands.

Execution - while exhaling with effort, pull your toes to the floor, pulling the elastic band, while inhaling, return to the starting position.

1. Glute bridge

Starting position - lying on your back, legs bent, feet hip-width apart. Waistband just below the knees.

Execution - while exhaling, raise the pelvis, straining the buttocks. At the top point, spread your knees to the sides. On an inhale, return to the starting position.

2. Side swing squats

Starting position - standing, feet shoulder-width apart, elastic band just above the knees.

Execution - while inhaling, sit down to parallel with the floor, pulling the pelvis back and stretching your knees to the sides, while exhaling, stand up, pushing off with your heels, and at the top point, take your straight right leg to the side.

3. Breeding legs lying

Starting position - lying on your back with an emphasis on your elbows, legs bent and raised, an elastic band just below the knees.

Execution - while exhaling, spread your legs to the sides, pulling the rubber, while inhaling, return to the starting position.

4. Reverse extension

Starting position - lying on your stomach, legs bent, elastic band just above the knees, hands under your head.

Execution - while exhaling, tear your knees off the floor, slightly spread them apart and stretch the rubber, pressing the gluteal muscles, while inhaling, return to the starting position.

5. Heel push

Starting position - standing on all fours, elastic band on the right foot and left ankle.

Execution - while exhaling, push the heel of the right leg up, tensing the gluteal muscle and keeping a straight back, while inhaling, return to the starting position.

1. Corkscrew

Starting position - sitting on a chair with a flat back, straight arms raised, ring elastic at the wrists.

Execution - while exhaling, bend your arms and direct them to the body, slightly stretching the rubber to the sides, while inhaling, return to the starting position.

2. Horizontal pull

Starting position - sitting on the floor with a flat back and straight legs, an elastic band on the feet.

Execution - as you exhale, bend your arms and pull the ends of the elastic to the belt. The shoulder blades during this movement should be pulled to the waist. On an inhale, return to the starting position.

3. Swimming

Starting position - standing on all fours, one end of the elastic band in the right hand, and the other under the right knee.

Execution - as you exhale, raise your right arm, pulling the rubber, and your left leg to parallel with the floor, keep your back straight and your stomach tightened. On an inhale, return to the starting position.

4. One arm lunge row

Starting position - standing in a lunge on the right leg (right leg in front, left leg behind on the knee). Ribbed band under right foot.

Execution - as you exhale, pull the elastic band to the waist with your right hand, pressing your elbow to the body, as you exhale, return to the starting position.

5. Alternate summing of the shoulder

Starting position - standing, straight arms raised, elastic band in the hands.

Execution - while exhaling, begin to bring the straight right hand to the body, while inhaling, return to the starting position. Repeat on the left hand.

1. Curls for biceps

Starting position - standing, one end of the elastic band under the right foot, the other in the right hand.

Execution - while exhaling, bend your right arm without lifting your elbow from the body, straighten it while inhaling.

2. Triceps extension

Starting position - sitting or standing, ring gum in the hands, the left hand is bent and wound behind the back from below, and the right hand is raised and bent.

Execution - while exhaling, straighten your right arm, stretching the rubber, bend it while inhaling.

3. Breeding hands in front

Starting position - sitting, straight arms extended forward, elastic band on the wrists.

Execution - while exhaling, spread your arms to the sides, stretching the rubber, while inhaling, return to the starting position.

4. Raising the arms from behind

Starting position - standing, straight arms behind the back, elastic band on the wrists.

Execution - while exhaling, spread your arms to the sides, stretching the rubber, while inhaling, return to the starting position.

5. Raising straight arms forward

Starting position - standing, elastic band under the feet, its ends in the hands.

Execution - as you exhale, raise your straight arms forward to eye level, lower them as you inhale.

1. Rock climber

Starting position - standing in a bar on the palms, an elastic band on the feet.

Execution - while exhaling, pull the right knee to the stomach without raising the pelvis, while inhaling, return to the starting position. Repeat on the second leg. While doing this exercise, keep your stomach pulled in at all times to activate the deep abdominal muscles.

2. Bicycle

Starting position - lying on your back, legs raised and bent, rubber band on the feet, hands behind the head.

Execution - lift the body, tearing the shoulder blades off the floor, tighten the abdominal muscles. As you exhale, straighten your right leg, pulling the rubber band while twisting your right elbow towards your left knee. On an inhale, return to the starting position. Repeat on the second side.

3. Leg extension crunches

Starting position - lying on your back, straight legs raised, rubber just above the knees, hands behind the head.

Execution - as you exhale, twist the body, tearing the shoulder blades off the floor. Simultaneously with this movement, spread your legs to the sides, stretching the rubber. On an inhale, return to the starting position.

4. Hundred

Starting position - lying on your back, the body is raised, the legs are bent and raised, the elastic band is thrown over the knees, its ends are in the hands.

Execution - begin to pull the rubber to the floor with short pulsating movements. Inhale for five movements, exhale for five movements. Make a hundred movements.

Training with an elastic band for fitness can consist of exercises for all muscle groups, or for one part of the body for its detailed study. The number of repetitions should be from 10 to 20, the number of approaches - from 1 to 5, depending on your fitness level, as well as the time allotted for training. Any complex with rubber bands for fitness will benefit you, the main thing is to follow the correct technique for performing each of the exercises.

For weight loss, you can make a workout using cardio components - running in place, jumping rope, dancing. An approximate set of exercises for weight loss:

• joint warm-up - 3-5 minutes;
• running in place according to the tabata protocol - 20 seconds run, 20 seconds rest - a total of 4 minutes;
• exercises with a fitness band of your choice;
• active dancing according to the tabata protocol - 40 seconds of dancing, 20 seconds of rest - a total of 4 minutes;
• hitch, light stretching - 3-5 minutes.

Fitness rubber bands can be a great help in training in the gym - for both experienced athletes and beginners. With their help, you can increase the load on the target muscle groups by adding isometric resistance.

*Isometric resistance is a static load on the muscles when they are tense, but do not change their length, do not contract or stretch.

In the training process, regularity and consistency are important, only in this way can significant results be achieved. It is important to observe the regime of work and rest - the training plan must necessarily include days of rest so that the body has the opportunity to recover from stress. The most convenient exercise regimen is three times a week for 1–1.5 hours or every day for 15–20 minutes (in this case, you need to train different muscle groups).

The basis of health is not only a healthy lifestyle and sports, but also a complete balanced diet with quality products.