10 Best Tips for Choosing a Fitness Band for Beginners

The elastic band, which initially caused skepticism, has now become a simple and effective life hack in the world of sports. Moreover, it is popular not only among women involved in fitness, but also among professional athletes. An elastic band, also called a band, resistance band, or shock absorber, is a device that makes exercise more difficult by providing resistance. It is compact, easy to use and is considered a good alternative to exercise equipment.

The main advantage of elastic bands for fitness is their versatility. The apparatus can be used at home or in the gym, it is suitable for complex exercises and strengthening of individual parts of the body, it can be used by professionals and beginners. There are also no restrictions on weight or age. The main thing is to know which expander to choose for your individual characteristics.

1. Resistance and load
2. Length
3. Width
4. Thickness
5. Material
6. Country of manufacture
7. Purpose
8. Types of fitness bands
9. Color
10. Manufacturer

Resistance and load

What load level is suitable for beginners?

Resistance or load is one of the key factors when choosing a fitness band. This is the force with which the tape returns to rest after being stretched. Moreover, this is not a stable value, since the resistance force increases in proportion to the stretching of the elastic band. Therefore, several parameters are used to designate it - approximate load, thickness and marking.

The load is marked in kilograms

, for example, from 5 to 10 or from 10 to 14 kg.
It means that with a minimum pull of the elastic band, its resistance will be about 5 kg, and with a maximum pull - 10 kg. The thickness
also determines the level of overall resistance.
The larger it is, the greater the load the elastic can withstand. And the third parameter, marking
: depending on the company, it can be indicated by size symbols XS, S, M, L, XL or the words Light, Medium, Heavy.

Beginners are advised to buy elastic bands with a minimum load, gradually increasing it. A range from 3-4 to 10-15 kg should be enough, and the marking should be Light. If, despite starting training with an elastic band, you are already accustomed to heavy loads, then it is better to immediately purchase a Medium along with the Light elastic band.

Advantages and disadvantages

Like any sport, exercise with elastic shock absorbers has both advantages and disadvantages. The first includes:

• effectively work the muscles of any part of the body;
• safe for adolescents at the stage of skeletal formation;
• allowed for diseases of the musculoskeletal system, problems with the lower back and spine, varicose veins and injuries of the knee joints;
• ideal for home and away training due to the compactness of the equipment;
• presented in a variety of execution variations;
• provide uniform load along the stretching path;
• allow you to independently adjust the level of density based on your personal feelings.

Disadvantages of the complex:

• requires strict adherence to execution technique;
• still more suitable for women: the maximum load is insufficient for men who seriously engage in weight training;
• low-quality rubber bands do not last long, but branded ones can be quite expensive;
• an incorrectly selected tourniquet can lead to hematomas, bruises and erosion.

Length

What length of elastic band is considered optimal?

When choosing the length of the elastic band, you should focus on the exercises that you plan to do with them. Mostly on sale there are products with a length of 25 and 30 cm or 50 and 60 cm, if you count around the circumference. They are considered standard and are suitable for classic fitness exercises, such as squats, lunges or bends. At the same time, instructors often recommend purchasing elastic bands with a length of 30 cm. It is believed that the higher it is, the greater the load the product can bear. Elastic bands of 30 cm stretch better than those of 25 cm. In this regard, their service life and wear resistance are somewhat higher. But in general, 25 cm is enough for beginners. The difference in this case is not so drastic, so here you can be guided by your budget.

The situation is different with yoga, Pilates and pull-ups. For this type of sports load, the standard length is not enough. In this case, you need to choose a fitness elastic band from 1 meter and above.

Peach bands

Most popular set

The quality of the rubber bands has been tested by numerous users. This set has received the maximum number of reviews on various portals.

General points

The following recommendations will help you determine the main problems when choosing rubber hinges:

• The selection of loops depends on your goals and physical abilities
  . To understand the specifics of how hinges work, BE SURE to read the entire article before purchasing equipment. In some exercises, the rubber compensates for part of the weight, in others it creates additional burden. In one exercise, black loops (maximum resistance) are relevant for a beginner, in another - for a professional athlete;
• We start with a set of 2-3 loops
  . For athletes who set ambitious goals, it makes sense to purchase the entire set. Cutting new loops can be compared to clothes for a child, which are bought for growth. We are talking about the principle of progression of loads in sports, which cannot be observed for a long time in the presence of one loop;
• Different exercises will require different resistance
  . For example, a purple band may be fine for you to do squats, but you won't be able to do any biceps curls. Orange rubber will be optimal for biceps and invisible for pumping up large muscle groups. If the goal is the whole body, then you can’t do without a few elastic bands;
• One loop can give different tension resistance
  . The more we tighten the rubber, the more resistance we get. The loops, which you can find on our website, indicate the resistance range of each elastic band in brackets;
• The type of training affects the choice of loop
  . Strength development – ​​high resistance, low reps. Performance (muscle mass) – average resistance at 8-15 repetitions per set. Endurance – low resistance with a high number of approaches and 20-30 repetitions.

The rest depends on your goals. The main tasks are discussed below.

We look for approximate indicators in the table:

Width

How does width affect the comfort of an elastic band?
This parameter is considered less significant than length. But still it is worth paying attention. The width of most elastic bands is 5 cm. It is considered standard and is suitable for any exercise. Less common in the assortment are models with a width of 7-8 cm. These elastic bands are considered to be wide

, which gives them a number of advantages.
Firstly, such models press less during stretching. Secondly, unlike standard ones, they practically do not curl during training. But the main advantage is that, with the same length, a wide band provides 1.5-2 times more load on the muscles.

Rating

Butterfly

Butterfly expander ATEMI ATM01 40 x 30 cm

Peculiarities

• Butterfly
• Length 40 cm
• Width 30 cm

Advantages

• Not weak
• Good quality
• Affordable price

Flaws

• There are dents, the plastic is rather weak.

For the skier

Expander for skiers (boxer, swimmer) Indigo Fight Ball (00020795) 55 cm

Peculiarities

• Length 55 cm
• Adjustable
• Expander for training reaction, speed and accuracy of impact

Advantages

• Simple design
• Solid rubber ball
• The ball is moderately hard
• The elasticity of the tourniquet is comfortable
• Compact

Flaws

• Short elastic band

Expander for skiers (boxer, swimmer) Indigo 4 cords (00021322) 200 cm

Peculiarities

• Length 200 cm

Advantages

• Convenient fastening
• Rubber bands do not fray during use
• Easy to put on and take off

Flaws

• The knots are untied

Expander for skiers (boxer, swimmer) Indigo 3 cords (00021321) 200 cm

Peculiarities

• Length 200 cm
• Different colors

Advantages

• The tension is strong
• Comfortable in using
• The tension is strong
• Suitable for children

Carpal

Hand trainer BRADEX Iron grip 33 x 11.5 cm

Peculiarities

• Length 33 cm
• Width 11.5 cm

Advantages

• Compact
• Fits well in the hand

Flaws

• No adjustment

Ribbon

Expander tape 3 pcs. TORRES AL0033 24 x 5 cm

Peculiarities

• Ribbon
• Load 21.5 kg
• Length 24 cm
• Width 5 cm
• Different colors: orange - thickness 0.65 mm, load 9 kg; gray - thickness 0.95 mm, load 13.5 kg; black -
• thickness 1.25 mm,
• load 21.5 kg

Advantages

• Stretch well
• Different load
• Good quality
• Durable
• Elastic

Flaws

• Roll down when doing exercises

Expander tape BRADEX SF 0193 208 x 1.3 cm

Peculiarities

• Ribbon
• Load 15 kg
• Length 208 cm
• Width 1.3 cm

Advantages

• Sufficient length
• Stretches well

Flaws

• They smell

Expander tape Indigo bandage-rubber (00018537) 200 x 7 cm

Peculiarities

• Ribbon
• Length 200 cm
• Width 7 cm
• Different colors

Advantages

• Stretches well
• Durable and elastic
• Suitable for children

Flaws

• Strong rubber smell

Expander tape TORRES AL0046 208 x 1.3 cm

Peculiarities

• Ribbon
• Load 15 kg
• Length 208 cm
• Width 1.3 cm
• Orange color

Advantages

• Durable material
• No smell

Flaws

• Not elastic

Expander tape TORRES AL0047 208 x 1.7 cm

Peculiarities

• Ribbon
• Load 25 kg
• Length 208 cm
• Width 1.7 cm
• To stretch and strengthen muscles throughout the body

Advantages

• Durable
• Size and thickness are comfortable
• Suitable for children

Flaws

• Rubber smell

Expander tape Indigo HEAVY 97669F 90 x 4 cm

Peculiarities

• Ribbon
• Length 90 cm
• Width 4 cm
• Muscle groups trained: hips, arms, legs, shoulders, chest
• Weight 100 g
• Blue

Advantages

• Good quality
• Convenient loops
• Elastic
• Suitable for children

Flaws

• Narrow

Expander tape 3 pcs. BRADEX SF 0299 ​​Fitness elastic bands 208 cm

Peculiarities

• Ribbon
• Load 36 kg
• Length 208 cm
• Different colors
• Width: 1.3 cm; 2.1 cm, 3.2 cm; thickness: 0.45 cm
• Resistance: 2-15kg, 5-22kg, 12-36kg

Advantages

• Durable material
• Elastic
• Suitable for both outdoor and indoor use

Flaws

• There is a little odor

Expander tape Indigo bandage-rubber (00018539) 400 x 7 cm

Peculiarities

• Ribbon
• Load 15 kg
• Length 400 cm
• Width 7 cm

Advantages

• Optimal elasticity
• Good length
• High stretch

Expander tape Indigo IR 97627 Medium 150 x 15 cm

Peculiarities

• Ribbon
• Length 150 cm
• Width 15 cm
• Thickness - 0.5 mm

Advantages

• Average load
• Elastic

Expander tape Starfit ES-201 (1200x150x0.35 mm) 120 x 15 cm

Peculiarities

• Ribbon
• Load 4.6 kg
• Length 120 cm
• Width 15 cm
• Material: TPR
• Maximum stretch 320 cm
• Green color

Advantages

• Durable tape
• Medium load

Flaws

• Dyes clothes

Expander tape BRADEX SF 0195 208 x 3.2 cm

Peculiarities

• Ribbon
• Load 36 kg
• Length 208 cm
• Width 3.2 cm
• Color purple

Advantages

• Good expander
• Simple and clear
• Elastic
• No odor

Expander tape Indigo bandage-rubber (00018538) 300 x 7 cm

Peculiarities

• Ribbon
• Length 300 cm
• Width 7 cm
• Muscle groups trained: arms, back, legs
• Beige color

Advantages

• Good expander
• Simple and clear
• Elastic

Expander tape ATEMI ALR0106 208 x 0.65 cm

Peculiarities

• Load 9 kg
• Length 208 cm
• Width 0.65 cm
• Weight 70 g
• Yellow color

Advantages

• Comfortable
• Stylish
• Simple and clear
• Elastic

Flaws

• Not durable

Expander tape BRADEX SF 0196 208 x 4.5 cm

Peculiarities

• Ribbon
• Load 54 kg
• Length 208 cm
• Width 4.5 cm
• Tape thickness - 0.45 cm
• Green color

Advantages

• Rubber is strong and thick
• Elastic

Flaws

• Short

Expander tape Indigo IN149 Medium 127 x 4 cm

Peculiarities

• Ribbon
• Length 127 cm
• Width 4 cm
• Color lilac

Advantages

• Comfortable
• Stylish
• Mobile

Thickness

How to determine the load level by thickness

This value is often ignored when buying elastic. However, there is a reason why width is still worth considering. It is indicated on the packaging of the tape along with kilograms. The greater the resistance and the number of kilograms, the greater the width of the elastic band. That is, it is directly proportional to the load

. However, some manufacturers make mistakes by indicating the range in kilograms. This was repeatedly noticed by coaches. And if for professional athletes a difference of several kilograms will not be noticeable, then for beginners it can be significant. Therefore, the width is a safe parameter by which the exact load can be calculated. The table shows the standard width and kilogram correspondence. From this you can determine the load range.

How to learn to bend nails with your bare hands

Friends, there are still many wrist trainers, good and not so good. For example, a forearm trainer, in my opinion, is a useless thing. Real arm wrestlers do not train with it, but with rubber loops (which we will talk about later) or with a block trainer.

An arm wrestling expander is a questionable choice

And we will definitely mention the Sotsky Bison simulator . A unique piece of equipment for training hand strength and grip, which, both in functionality and price, is more of a simulator than an expander. Thanks to the large number of degrees of freedom, you can perform a huge number of exercises and use muscles that do not work when working with other equipment. And the use of friction elements allows you to set absolutely any load.

A couple of years ago, having seen enough on the Internet how frail, middle-aged guys bend nails like plasticine, I decided to order and try it too. After practicing for a month and a half, I finally bent my first knot of 12mm nails. I bent it for a really long time, about 50 minutes. But I proved to myself that it was real. The birth of my daughter, as well as natural laziness, stopped my progress. But perhaps I’ll come back to this later and make a separate video for you on the Sotsky simulator.

• 
  Sotsky Bison simulator

• 
  I tied my first knot from nails

Among the minuses, we note the high price of the product (we order them from Belarus directly from the inventor Nikolai Sotsky, and with the rise in the dollar exchange rate the price continues to rise). In addition, there are no clear load levels; the resistance is adjusted “by eye”. Therefore, we recommend not the Bizon 1M model, which uses lock nuts, but the slightly more expensive Deluxe . It makes it easier to adjust the load.

Material

What material is considered the highest quality?
Fitness elastic bands are made from three types of materials:

Latex.

Most manufacturers prefer it. This is due to two factors. Firstly, latex rubber bands are the cheapest. And secondly, they have optimal technical characteristics - convenience, wear resistance and practicality. The only drawback is the possibility of an allergic reaction to latex.

Polyurethane.

Polyurethane rubber bands are often the choice of allergy sufferers. Compared to latex, this material is considered completely hypoallergenic and is great for women with sensitive skin. It is also characterized by increased wear resistance and better quality indicators. But polyurethane models are an order of magnitude more expensive than latex ones.

Rubber.

The cheapest material, which is inferior in quality to the previous two. Like latex, it can cause an allergic reaction, but its wear resistance is much lower. But despite all the shortcomings, rubber products are in considerable demand due to their low cost.

In summary, for beginners who are not allergic to latex, we recommend giving preference to this material. For those for whom it is important that the fitness elastic band lasts as long as possible, it makes sense to overpay and purchase a polyurethane product.

Eight expander. Spring Resistance Killer

In Soviet times and in the nineties, almost every family had a spring expander . It is still often asked, but I cannot explain it with anything other than nostalgia for the past, because... This option has many disadvantages. The springs bend and deform, pinching the skin or hair unpleasantly if you have a natural woolen overall. But most of all I remember the guy who asked for such an expander, and said that once during a lesson the spring broke and almost knocked out his eye. Along the way, he still wants to finish what he started. Both funny and sad.

Since then, technology has advanced and more convenient and safer options have emerged. For example, a figure eight expander made of latex. You can train not only your chest, triceps and shoulders, but also, by hooking your leg, swing your biceps, do swings to the side, backwards and many other exercises. True, with the advent of more universal rubber loops, the popularity of the figure eight is rapidly declining.

• 
  Spring expander

• 
  Eight expander

Country of manufacture

What is the difference between latex elastic bands from different countries
? Not all experienced fitness instructors take this nuance into account. As mentioned earlier, latex rubber bands are considered the most popular. At the same time, the same material can differ noticeably in quality. The reason for this is the different countries where the material is produced. Most often latex is made in China

,
Malaysia
and
Thailand
. The highest quality material is considered to be from Malaysia. Typically, such elastic bands have a higher degree of strength and elasticity. They can stretch approximately 5 times. And this is much more than the statistical average. But, unfortunately, latex expanders made in Malaysia are extremely rare. As for latex from China and Thailand, their quality is approximately the same.

Atemi 4pcs alr02

Maximum set

Atemi 4pcs alr02 is equipped with 4 elastic bands with uniform load distribution from 4 to 18 kg. Moreover, its cost is lower than that of many sets with three expanders.

Wrestling harness. For wrestlers and more

The line above is a wrestling harness . It is used by wrestlers for throwing training, as well as general pumping. Attached to a wall bars or similar. If you have nothing to grab onto, you can use a door mount and hook the expander into any doorway (the same can be done with other expanders). In the case when the door opens outward, away from you, the expander can be hooked at any convenient height; If it’s on you, you should mount it on top or bottom next to the door hinges. In this case, even if someone at home opens the door, nothing will happen.

A wrestling harness can consist of different materials. In our experience, the most comfortable and durable expander is made of latex rubber, one-piece, without holes inside. Of course, you can use a cheap Martens tourniquet, but it breaks very quickly.

• 
  High quality wrestling harness

• 
  The Martens bandage breaks quickly

Purpose

How to choose a fitness band depending on your goal

When choosing a fitness band, be sure to consider your goals. In some cases you need to lose excess weight, in others you need to increase muscle elasticity. Basically, rubber bands are used for the following purposes:

Weight loss in problem areas.

This is the minimal effect that is observed during regular exercise with a fitness band. Fat burning occurs several times faster. In some cases, the tape also has an anti-cellulite effect.

Increased muscle elasticity.

On the one hand, the elastic band activates and develops muscle groups that would not be used without it. On the other hand, it helps to tone them faster, improve elasticity and resistance. Another positive effect observed from exercising with an elastic band is the strengthening of tendons and joints.

Rehabilitation after injuries.

An elastic band is often prescribed as a load when restoring limb injuries.

It's also always worth considering the exercises you plan to perform with the resistance band. For additional stress on the legs and buttocks

It’s better to buy thick elastic bands.
When training the arms or shoulder girdle,
it is recommended to use bands with medium resistance.
For a light warm-up,
you can take products with minimal resistance. By the way, weak elastic bands are often used for rehabilitation training.

Fitness instructors also recommend taking into account range of motion

. For high amplitude exercises, it is safer to use bands with a low level of resistance. For a short amplitude, on the contrary, you can take a tighter elastic band.

You can find out for what specific purposes the tape is intended in its description. Most models are universal. However, the specifications must indicate recommendations for use. If you are strengthening different muscle groups, it is best to purchase a set of fitness bands. Usually it includes from 3 to 5 elastic bands with different resistance. This will allow you to select the best option for different types of exercises, as well as gradually increase the load.

Advantages of rubber expanders

There are many positive effects:

• You can perform the CrossFit WOD with ease;
• You can combine endurance and strength training;
• You will be able to perform many different types of pull-ups
• You can increase your self-confidence;
• Training your upper body muscles has never been easier and you can target your muscles more precisely;
• You won't squeeze your hands as tightly;
• You can use more than one resistance band
• You can focus on technique without having to think about the load;

• Ability to train core, lower back and leg muscles
• Increasing the difficulty of exercises for your abs, lateral abdominals, hip flexors, bench press, or even adductors;
• You can improve your stretching and mobility;
• CrossFit classes can become even more interesting;

Types of fitness bands

What are the differences between different types of fitness bands?

Today you can find different types of fitness bands on sale. Some of them are more suitable for beginners, others are intended for professionals, and others are universal in use. In general, elastic bands can be divided into three basic types:

Elastic bands.

The simplest type, which consists of pieces of latex material of different widths and lengths. They are often sold in rolls, so you can choose the parameters to suit your individual request. There are two types of such belts: flat and tubular. The first is considered classic, with a medium level of hardness. The second option is more durable and equipped with handles. Overall, resistance bands are suitable for beginner athletes. They are used for almost all types of exercises. But it is best used to burn extra calories. But for muscle development they show little effect. The disadvantage of such elastic bands is that they need to be wound and fixed with your hands during training. This causes discomfort in the form of tension and slight deformation of the skin.

Standard or mini loop.

This is a multi-layer round elastic band with a standard length of 50 or 60 cm. Loops are sold both individually and in sets of 3-5 pieces. The loop is considered the most convenient piece of equipment for fitness. Unlike tape, it does not need to be supported by hands. It is simply put on your legs or arms. The loop greatly increases the difficulty of the exercises. It adds resistance, thanks to which additional muscle groups are activated that would not be used without the elastic band. As a result of training, you not only burn excess weight, but also strengthen and develop muscles. For beginners, a loop works just as well as a ribbon.

Long loop.

It is arranged in the same way as the mini version. The only difference is its size. The length of the product is one meter or more. And the width is about 9 cm. This species is considered more highly specialized. Long loops are used for yoga, Pilates, pull-ups and some gymnastic exercises. If desired, a long loop can be folded several times and used as a regular or mini one.

In general, the best option for beginners is an elastic band with handles or a standard loop with a large width. It’s worth paying extra for a long loop only if your workouts require this type of elastic band.

ONLITOP, 30x5x0.7 cm

The cheapest rubber band

The cost of the model is slightly lower than that of analogues. But the main thing is that the price tag did not affect the quality of the product. The ONLITOP elastic band has it at its best.

Features of use

An expander band is often used in Pilates, but it is most convenient to use such a device when practicing barefoot: if you step on the band with your bare foot, it will not slip out, and even when this happens, the impact will be insignificant. If the cord of the tubular expander comes off, the blow will be very strong.

Attention! The ends can easily slip out of sweaty fingers. The tape is also treated with a special talc powder, so it can stain sportswear and the floor during exercise.

If the talc wears off over time or is washed off on its own, then when folded the projectile begins to “stick together,” so it is best to store it rolled up.

Exercises with the band help to work all the muscles and successfully remove cellulite

The choice of a suitable expander depends on the location of its use, the required areas of work, the frequency of use, as well as personal preferences.

Color

How to determine the resistance level by color

Beginners should definitely know that the variety of shades of rubber bands is not related to aesthetic preferences. The color indicates different degrees of stiffness and resistance. As a rule, light and warm shades indicate minimal or medium resistance, while cold and dark shades, on the contrary, indicate a high load. We list the main ones:

Yellow.

Indicates the softest elastic bands with minimal resistance. They are most suitable for beginner athletes, or are used to prepare muscles for further training.

Red.

Indicates an easy level, which is also recommended for beginners.

Green.

Typically this color indicates the average load level. At the very beginning, there can be a lot of such resistance. The green projectile can overload the muscles. Therefore, it should only be used after the yellow or red level.

Blue.

This is an advanced level intended for professionals with a high level of training.

Black.

This color marks the hardest rubber bands with a resistance of about 85 kg. They are rarely used even by experienced craftsmen.

Please note that this is only a rough standardized guideline. Each company has a range of colors that corresponds to individual parameters.

How to choose a fitness band

At first glance, it seems that rubber expanders differ only in color and size. In fact, when answering the question “which elastic band to choose for fitness,” it is correct to advise making a choice based on the parameters of its resistance.

In most cases, the color of the tape expander also depends on the resistance level. So:

– The lowest resistance level, designed for beginners or those recovering from sports injuries, is yellow or orange (resistance 2-3 kg);

– The second level, classified as “light”, has a red elastic band and is designed for a resistance of 5-7 kg;

– The third level is considered medium and has a resistance of about 10-12 kg, most often such elastic bands are green;

– The most difficult level, for professionals, is designed for resistance from 20 kg (there are options for 30 kg and even 80 kg) and in most cases is painted dark blue or black.

If you are at a loss as to what is best to take and which elastic band will be more effective, ask a consultant at a sports store to select one for you according to your parameters and physical level.

Manufacturer

The most popular manufacturers of fitness bands
When choosing a company, we recommend giving preference to large manufacturers with a good range of elastic bands, as well as the availability of other sports goods. Among them we note:

GO DO.

The company has one of the best assortments of elastic bands on the Russian market. There are single copies on sale with varying levels of load, as well as kits for beginners and professionals. Here you can find a fitness band for any purpose.

Peach bands.

The company cannot boast of the same extensive range as GO DO. But she can be awarded the Audience Award. Peach bands have received the maximum number of positive reviews from users. Quality, durability, comfort, appearance - all important indicators of the products are excellent.

ONLITOP.

The company has been on the market since 2014 and today includes more than 10 types of sporting goods in its range. Among them you will find hoops, jump ropes, trampolines, horizontal bars and, of course, fitness bands. The company's main trump card is low prices. Even if you purchase expanders individually and make a set of them, it will be much more profitable than a ready-made set from other manufacturers.

Technique for performing exercises with a rubber band

High-quality treatment of problem areas or weight gain is ensured by following certain rules:

• the lesson begins with a slight warming up of the joints (running, jumping);
• stretching is carried out at a smooth pace, without sudden movements;
• the simulator is in tension, creating counteraction;
• at the maximum point of resistance, the position is delayed for 5-25 seconds;
• At least 2-3 approaches of 12-20 repetitions are done for each zone;
• Correct breathing is observed: in the relaxation phase, inhale, when tense, exhale;
• Carrying out final stretching for all muscle groups involved in the training.

Top 5. Goodly Luting Fit, Set of 3

Rating (2021): 4.40

The model is very popular among women who decide to complicate their fitness classes. The set includes 3 durable elastic bands for light (from 8 to 14.5 kg), medium (from 13 to 23 kg), and heavy levels (from 20 to 30 kg). All tapes are made of latex, the width of each of them is 8 cm, and the length is 75 cm. In general, even the last level is quite convenient for amateurs with minimal training. The tapes are made quite well - there are no crooked seams or rubber smell. During training, they do not roll off or rub. Please note that in this model the actual resistance is less than stated.

Characteristics:

997 rub. / China / Load: from 8 to 30 kg

How to use rubber expanders correctly?

Once you have purchased the best pull-up bands for your gym or personal training, you will notice that use is easier than ever:

• Bend the tape around the retractable bar - wrap one end around the free part that hangs;
• Take the end of the band, pull it down and place your leg, knee or both legs in the loop;
• If you're a beginner, adopt a medium or wide grip position for more balance.
• Pull yourself up and try to get over the top of the pull-up bar. Don't rock or jerk, move slowly and tense your upper back muscles.
• Slowly return to the starting position and repeat the exercise.
• Continue until the end.

Top 4. Atemi 4pcs alr02

Rating (2021): 4.60

The Atemi set includes 4 natural latex ribbons. Due to its low load, it is suitable for beginner athletes. The resistance of the lightest band is only 4 kg, and the heaviest is 18 kg. Therefore, the set can be used to work out any muscles, as well as for rehabilitation after injuries. By the way, users claim that the declared load is still less than the actual load by about 1-2 kg. The bands have a standard thickness and width; they may curl a little during some exercises. The main advantage of the set is, of course, its low cost.

Characteristics:

730 rub. / China / Load: from 4 to 18 kg

Benefits and Benefits

The advantages of such sports devices as expanders:

• Versatility.
  Suitable for men, women, children.
• Easy to use.
  No special preparation is required to perform the exercises.
• The ability to pump up small muscle groups
  . Also, its use allows you to complicate any familiar exercise and increase the load.
• Saving time
  . You can study between tasks. For example, reading, watching TV, listening to an audiobook.
• Space-saving and easy to transport and store
  . Such exercise machines do not take up much space; you can take them with you on a trip or trip.

An additional advantage is affordability.

Top 3. GO DO X-easy

Rating (2021): 4.65

GO DO X-easy – ideal for those who want to practice with an elastic band for the first time. An expander with a length of 60 cm and a load of 4 kg was created specifically for children, women and beginner athletes. It is most suitable for warming up muscles, improving joint mobility and losing weight. Users noted that the elastic band showed the maximum effect while warming up their hands. But for the legs such resistance may not be enough. But the company has a large selection of tapes from the same line. You can always purchase a similar elastic band with the next level of load.

Characteristics:

300 rub. / China / Load: 4 kg

Let's sum it up

The wrist expander is an excellent exercise machine for sports, physical education, recovery from injury, or for relieving stress. Both men and women, adults and children can exercise with an expander. Exercises have a beneficial effect on the state of the nervous system, since during them it is necessary to repeat the same type of actions many times, and this calms and brings balance.

Prices for simulators are not high and depend on their type. There are four such varieties: ring-shaped, torsion bar, spherical and gyroscopic. The average cost of a projectile in Russian sports stores ranges from 80 to 400 rubles.

Top 2. ONLITOP, 30x5x0.7 cm

Rating (2021): 4.70

A yellow mini-loop designed to improve the tone of the muscles of the buttocks, legs, chest and shoulder girdle. The manufacturer indicates that the elastic band should be used for step-ups, swings, lunges, and also as a chest expander. The model is perfect for women, children and beginners. It is with a load of 5 kg that many begin their acquaintance with fitness bands. If you wish, you can continue and purchase the next elastic band in the line in light green color with a resistance of 8 kg. Compared to other companies, ONLITOP's prices are much lower. At the same time, customers are satisfied with the quality of the rubber bands.

Characteristics:

150 rub. / China / Load: from 0 to 5 kg

How to train

Experienced athletes know that resistance bands can be used in hundreds of different ways to create the most effective training program possible. But if you have never encountered it, then you do not know 100% how exactly you can use it for classes.

This equipment is universal - it can work both the upper and leg muscles. Therefore, below I will give an example of a training set.

Squats

To perform this exercise, you need to throw one end of the band around your neck and stand on the other with both feet. As a result, you will be pushing against resistance as you climb. Using different leg positions - wide, narrow, with toes turned outwards - you can work all the necessary muscles.

Lunges

They are done in the same way as usual with dumbbells - but one side of the band is on the neck, and on the other you stand with your leg forward. Of course, this option only involves lunges in place, and not in motion.

Taking your legs back and to the side

To do this, the tape needs to be hooked onto some support - the leg of a sofa or chair. Next, holding the support with your hand (you can place a chair next to it), we move the leg with the tape back. This works the gluteal muscles well. Using the same principle, we perform abduction to the side.

Pull-ups

In this case, the tape will play the role of a compensator, so the exercise is perfect for those who are just starting training or do not yet know how to do pull-ups on their own. To do this, one end is fixed to the crossbar, and the other ends are used as legs.

Belt pull

Analogue of a barbell to a belt. You need to secure one end of the tape to a support, and with the other hand slowly pull it towards the belt, and just as slowly return to the starting position.

Biceps press

We fix the band under the support, and take its free end in one hand (or both) - and begin to do a press, bending our arms at the elbows.

Raising arms through the sides

This exercise replaces dumbbell swings. You need to stand on the lower end of the two ribbons with both feet, and take the free ends in your hands - and, as you exhale, lift them to shoulder level.

Chest press

Analogous to a barbell bench press or dumbbell press. You need to thread an expander under the bench, lie down on it, and push the free part of the machine up, overcoming the resistance.

Small, but smart

The expander is the Thumb Thumb in the world of fitness. He's a good fellow, but he's smart.

Let's consider the advantages of a sporty baby.

First of all , it suits everyone. Men, women and children can practice.

Secondly , simple, natural exercises do not require special training. A professional athlete or a housewife perform the same movements.

Thirdly , efficiency. This sports equipment will strengthen the muscles of the whole body.

Fourthly , the baby saves time. You can study between tasks. Read, watch TV and squeeze the expander.

Fifthly - affordable price.