The resistance band is an increasingly popular element in home exercise routines and training centers. This is because, in addition to being easily available in any sporting goods store, it is easy to learn to use. Have you already tried it or are you still thinking about it? Likewise, we’ll tell you more about it below so that you’re encouraged to give it a try.
In general terms, the elastic band becomes an auxiliary element. This means that although it contributes greatly to the routine, it is not essential to have a good routine. However, it all depends on the type of training you do regularly and your goals.
A person who needs a more committed training plan to be able to achieve their goals may find the resistance band essential, while a person with a more flexible and varied training plan, who trains only to stay healthy and fit, will not. so much.
What does the elastic do?
As indicated The expertswith the rubber band you can work:
- Force.
- Balance.
- Speed.
- Resistence.
- Flexibility.
- tonicity
There are fabric elastics and rubber bands, and depending on the color they have, they will have one type of intensity or another. However, they all help maintain both progressive and continuous tension as you perform different exercises. This is why they help tone and increase muscle mass.
A band is a good option to start improving some exercises, little by little, as well as learning to perform new ones while avoiding injuries.
Another great advantage of this type of accessory is that lets you train virtually anywherebecause it takes up little space and is easy to handle.
Exercises with elastic band for abs
Next, we give you a set of exercises with a rubber band to strengthen your abs.
1. Legs to chest
- Lie on your back, with your hands under your buttocks.
- Keep the band flush with the ground and the other end at your feet. Then bring your legs towards your chest, bending your knees.
- During the descent, do not touch the ground with your heels.
- Repeat 20 times.
2. Simple abs
- With the band in the same place as before, now take the other end between your hands.
- Bend your knees and plant your feet flat on the floor.
- Raise your torso and extend your arms so that they pass through the middle of your legs.
- Do 20 repetitions.
3. Side crunches
- Lie on your side, with your left leg raised.
- Then keep the band on your left foot and bend the knee so that it touches the torso bringing the arm towards the chest.
- The idea is that the knee and elbow touch.
- Do 10 reps and switch sides.
4. Obliques
- Lie on your back, with your legs bent, and hold each end of the band with one hand.
- Try touching your right heel with your right hand and the same with your left side.
- Do 10 reps on each side.
Keep in mind that the tighter the bands, the more resistance created. This has to be worked on gradually. It is not recommended to overextend and stretch the bands beyond your current capabilities because you could injure yourself.
Exercises with elastic bands for the arms
1. Bicep curls
- Hold the band in one foot and take the ends in each hand.
- You need to keep your arms close to your torso. You just have to move your elbows and forearms.
- Do 20 repetitions.
2. Triceps extensions
- Secure the strap at a low point (at ground level).
- Then, grab the ends behind your back.
- Bend your arms so your elbows touch your ears.
- To continue, extend your arms and return to the starting position.
- Repeat 20 times.
3. Triceps push-ups
- To do this exercise you have to hold the band up.
- Grab the ends with both hands.
- Standing with a straight back, reach your arms behind you and bend them at the elbows.
- Your shoulders and biceps should always be close to your torso.
- Do 20 reps.
4. Push-ups
- Sit on a chair or bench and hold the band with one foot.
- Then take the end with the opposite arm resting the elbow on the thigh.
- Raise your forearm and wrist as high as you can.
- Repeat 20 times.
Exercises with elastic bands for the legs
1. Leg extensions
- Tie the ribbon somewhere around your ankles and tie the other end around your right ankle.
- Keep your back straight and walk forward until you feel tension in the band.
- Place your hands on your waist for balance.
- Then bend your right knee so that it touches your abdomen. She then takes it back, stretching it.
- Return to the starting position.
- Do 10 reps and switch sides.
2. Front squat
- Place both feet on the band and spread your legs shoulder-width apart.
- Grasp the ends with both hands and position them flexed, so that your fists are at shoulder height.
- Lower the bust and buttocks without releasing the bands.
- Do 15 repetitions.
3. Hip abductions
- Sitting on a bench or chair, tape your thighs as close together as possible.
- The feet are always together.
- Then open your legs from the knees, stretching the band well.
- Return to the starting position.
- Do 20 reps.
4. Standing captors
- Secure the tape at the ankles and right ankle.
- Lie on your side and stretch the band as far as possible. The arms go to the waist, to achieve balance.
- Open the right leg, as high as possible, lower and cross in front of the left leg.
- Do 10 reps and switch sides.
how to collect an article published in the Journal of science, technology and physical culture, “during exercise, the tape must never lose tension, otherwise the joint-fixing effect is not guaranteed”.
If you haven’t had the courage to train with an elastic band yet, but you want to try it, we invite you to do so. And remember, you can always consult with a personal trainer which options are most appropriate for you.
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