Learn the advantages and disadvantages of training with an elastic band and how to choose the right one for effective training. If in winter figure flaws can be hidden under warm clothes, then by summer every girl wants to put herself in order. This desire is quite normal and today we will try to help achieve this goal. There is such a sports equipment as an elastic band.
If men want to have pumped up muscles, then girls just need to strengthen them. In the first case, training with weights is indispensable, but girls can perform exercises with an elastic band and solve the problem.
Advantages and disadvantages of elastic band
At first, this sports equipment was used by people who needed to recover from an injury. However, now it has become an excellent alternative to simulators. The tape can be used not only in the gym, but also at home and on a trip. This sports equipment has several names, but we will call it an elastic band.
The main advantage of the projectile is the ability to create additional load on the muscles without using weights. By folding the tape, you have the opportunity to progress the load. Classes with this simulator will help girls not only solve the problem of excess weight, but also improve their health and increase physical parameters. It is also important to remember that when exercising with an elastic band, the joints are not overloaded, and therefore the risk of injury is reduced.
You can do elastic band exercises for different muscle groups. As a result, your body will acquire the desired shape and muscles will be strengthened. Low cost, compactness and ease of use are one of the main advantages of the simulator. The elastic band does not take up much space in the apartment and you can take it with you on a trip or train in the fresh air in the summer.
Elastic band exercises can be of great benefit to girls. With it, you can work out all the muscles in the body and evenly distribute the load between them. However, the simulator has several disadvantages:
- the material of the projectile is latex, which can sometimes cause allergic reactions on the skin where it touches the body and the tape;
- often girls complain that when performing exercises with an elastic band, the simulator slips out of their hands or even rubs the skin (to avoid this, you must use gloves);
- with prolonged use, the tape stretches and may even break;
- Failure to follow the movement technique may result in injury.
How to choose the right elastic band?
Elastic bands have some peculiarities, and this should be borne in mind when choosing a simulator. They have a different color, which indicates the level of resistance of the projectile:
- light load - yellow;
- medium load - red or green;
- high - purple, lilac or blue.
However, some manufacturers have different color coding and when choosing a projectile, you must carefully read the instructions. In sporting goods stores, you can immediately purchase a set of belts with different load levels. It is very comfortable and you will be able to perfectly work the muscles of the whole body.
A few words should be said about the selection of the load level, because the effectiveness of your classes depends on it. If after five workouts you feel very tired, we recommend switching to a weaker simulator. You cannot overload the body, as this will not allow you to get the desired result.
An equally important issue when choosing a sports equipment is the length of the tape. For comfortable training, this indicator should be at least 1.2 meters. This will allow you to fold the elastic band and thereby adjust the load. Only in this case can we expect to get the desired effect. Before the main part of the workout, you need to warm up to prepare the body for the upcoming stress. To do this, you just need to walk in place at a fast pace.
All elastic band exercises should be done slowly and with control of your breathing. Do not forget about the need to fix the position at the top point of the trajectory of movement. The muscles must be in constant tension throughout the entire set, and only then will they be strengthened. When the bulk of your workout is complete, perform a set of stretching movements. If, when performing any movement, you feel discomfort or pain, then the exercise should be excluded from the training program.
Exercises with elastic bands to develop the muscles of the buttocks
Workouts with an elastic band will help girls lose weight and you will not need other equipment for training. Now we will tell you about a set of exercises with an elastic band to strengthen the muscles of the buttocks. This is one of the problem areas and any woman pays a lot of attention to the buttocks during fitness classes:
- Connect the edges of the tape to form a ring. Put it on your legs in the area of the knee joints. After that, you need to rise on your toes, with your legs apart first, and squatting slightly, begin to perform steps forward.
- Lie on your stomach with a band of tape around your ankles. Raise your legs one at a time while stretching the machine. On every fourth repetition, the leg must be held off the ground.
- Legs must be wide apart and half squats must be performed. In this case, the ring made of tape should be at the level of the knee joints.
All the movements described must be performed 15 times.
Exercises with elastic bands for the muscles of the arms and legs
You are already familiar with the complex for strengthening the gluteal muscles, it's time to move on to the muscles of the arms and legs:
- Stand with your feet in the middle of the tape, and hold its ends in your hands. Start raising and lowering your arms, keeping your back straight. The movement is performed for three minutes.
- The tape is held in the hands, which must be brought behind the back. At the same time, the legs are located at the level of the shoulder joints, and the arms are spread apart. Begin to close and spread your arms.
- One leg is in the middle of the machine and the ends of the strap are held with your hands. The other leg should be laid back and bent at the knee joint. Start raising and lowering your elbows. The movement is performed 30 times.
- Lie on your side, leaning on the elbow joint. The tape ring must be secured to the ankles. Raise your upper leg and lower it. After that, perform a movement on the second side. For each leg, you need to do 20 repetitions.
- Take a standing position with your hands on your waist. Move your legs out to the sides, placing the ring on the ankles.
Exercises with elastic bands to develop abdominal muscles
Any girl dreams of having a flat tummy, but for this she has to work hard on her body. Now we will consider a set of movements for strengthening the abdominal muscles:
- Sitting down, put the ring on your toes, and grab the other edge of the ring with your hands. After that, take a supine position and return from the starting position again.
- The tape must be taken in your hands, stretching them up over your head, thereby pulling the simulator. Begin to alternately take your legs back, while simultaneously turning the body to the side.
All movements are performed in 20 repetitions.
Exercises with elastic bands for back muscles
Most girls pay attention only to those areas of the body in which fat accumulates - buttocks, tummy, thighs, arms and legs. In this case, the back turns out to be forgotten, and this cannot be allowed. The condition of the spinal column is essential for the general health of a person. It is the back muscles that are the corset that supports the spinal column. The following elastic band exercises will help you strengthen this muscle group:
- Hold the tape in the hands that should be down. Take a prone position and begin to slowly raise your torso and arms. To increase the load of the arms during lifting, it is necessary to additionally spread to the sides.
- The legs are at the level of the shoulder joints, and the arms are lowered along the body, while holding the simulator. Raise the shoulder joints as high as possible and pause for three counts at the end point of the trajectory. Then spread your arms out to the sides.
All movements must be performed in 20 repetitions.
Best Elastic Band Exercises
And now we will tell you about a set of eight most effective exercises with an elastic band. To conduct the lesson, you will need a rug in addition to the simulator. All movements described below must be performed the specified number of times, trying to keep the pause between exercises to a minimum. Once the first circle is complete, rest for two or three minutes. In total, you need to complete three circles.
- 1st exercise - lunges with a turn. The muscles of the shoulder girdle, buttocks, abdomen and hamstrings develop. The starting position is similar to the scissor squat. The simulator must be folded in two and held in arms outstretched in front of you. Note that the palms should be directed towards the ground. Bending your elbows, stretch the machine as wide as possible and pull it towards your chest. In this position, the shoulder blades should be brought together, and the shoulder joints should be lowered. Simultaneously with the described movements, it is necessary to lunge with the foot forward and turn the body to the side. 10 reps should be done on each leg.
- 2nd exercise - plie squat. The biceps and inner thigh are involved in the work. Get into a standing position. The folded ribbon is held in the arms extended over the head. Step your foot to the left and lower yourself into a deep squat. At the same time, hands must be lowered down and spread as wide as possible. In each direction, you must perform 10 repetitions.
- 3rd exercise - push-ups with a tape. The muscles of the chest, abdomen and biceps are being worked out. Holding the simulator in your hands, wrap it behind your back at the top of it. Get into a plank position and start pushing up. Do 15 repetitions of the exercise.
- 4th exercise - belt pull. The muscles of the legs, shoulder girdle, biceps and chest develop. The left leg is located in the middle of the machine, and its ends are held in the hands. The elbow joints in the initial position are bent and tightly pressed to the body. Lunge forward with one leg and extend your arms in front of you. For each leg, you must perform 10 repetitions.
- 5th exercise - pulling the tape with one hand. The muscles of the lower body are being worked out, as well as the biceps. You need to step with one foot in the middle of the simulator, and take its ends in one hand. After performing a lunge, lower the machine to your supporting leg. Rising from the squat position, raise the arm with the tape to the chest, while bending the elbow joint. In each direction, you need to do 15 repetitions.
Performing a set of exercises with an elastic band in the video below:
