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.
- Resistance and load
- Length
- Width
- Thickness
- Material
- Country of manufacture
- Purpose
- Types of fitness bands
- Color
- Manufacturer
| 5 best fitness bands for beginners | ||
| 1 | Peach bands | Most popular set |
| 2 | ONLITOP, 30x5x0.7 cm | The cheapest rubber band |
| 3 | GO DO X-easy | Suitable for children |
| 4 | Atemi 4pcs alr02 | Maximum set |
| 5 | Goodly Luting Fit, Set of 3 | The best width for rubber bands |
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.
Abdominal exercises with elastic bands
The complex is performed in a circle without breaks between exercises. In total you need to do 2-3 circles, between which you can rest for 2-3 minutes.
Bike
Lie on the floor on your back, place your feet into the expander ring. Place your palms in a lock at the back of your head.
Now raise your upper torso and bend your knees. Twisting your body alternately in one direction and the other, try to reach your knees with your elbows. At the same time, the legs bend and unbend without touching the floor, in the manner of a regular bicycle exercise.
Leg raises while lying on your stomach
Lie down on the floor on your stomach. The fitness band is placed on the shins. Alternately raise and lower your legs, trying to stretch the expander as much as possible.
Another variation of this exercise is lying on your back. The expander ring is also located on the shins. The legs alternately rise up as far as possible.
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.
Standing hip extension
This exercise will pump up not only the buttocks, but also the back of the thigh.
Execution rules:
- Place the equipment on your ankle and move your leg 30 degrees and hold this position for a few seconds. The main thing is not to bend it at the knees.
- If you can't keep your balance, you can lean against a wall or chair.
- Stand up straight again.
- Perform 15 reps on each side.
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.
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.
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.
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 tape expanders
The expander has many advantages. Its popularity is explained by the following:
- Possibility of increasing the load and effectiveness of training.
- Versatility: elastic bands can be used for any muscle group.
- Convenience of home use.
- The ability to use the projectile regardless of the level of training.
- Large selection of products with different load levels.
Using a projectile for sports helps achieve the following effects:
- weight loss;
- improving muscle resistance;
- increasing skin tone and elasticity;
- fight against cellulite;
- the ability to develop joints and muscles after injuries;
- increasing the stability of joints and tendons.
The elastic bands are suitable for use both at home and in the gym. With their help, you can work both specific muscles and the body as a whole.
After the first lesson, you will notice that new muscle groups are actively involved, and after that your endurance will significantly improve and your relief will begin to form. The elastic band is small in size and can be taken anywhere. It can be used to work out the legs, buttocks, abs, back, and arms.
Such expanders will not lead to a significant increase in volume, but will help tighten and strengthen muscles, give the body beautiful shape, and improve posture. They also help develop flexibility, endurance and mobility. They are suitable for full-fledged regular training. They can also be used before and after strength training. The product makes it possible to diversify your workouts and make classic exercises more difficult.
Today's best offers:
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.
Training Options
The exercises below will help you build muscle and lose weight.
- "Star". This is jumping. The tape should be secured around the ankles. Starting position: stand with your feet shoulder-width apart. During the jump, they spread in different directions, while the arms are raised above the head.
- Walking to the side. Elastic band at the ankles. Starting position: standing with your feet shoulder-width apart. The body part is slightly tilted forward. You need to take 10 steps in one direction and then in the other direction.
- Swing your legs. The loop is located in the same place as in the previous exercise. You need to lie on your side. Swings are made with a straight leg simultaneously upward and to the side.
- Lunges with squats. The elastic band is located at the ankles, and the legs are shoulder-width apart. The lunge is done to the side. You need to squat slowly until your thigh is parallel to the floor.
All these exercises need to be repeated, as in previous cases, at least 10 times.
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.
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.
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
Calf Raise
There is another, no less effective exercise. To perform a calf raise, use this technique:
- Put the elastic band on so that it is on the foot of the supporting leg and the ankle of the working leg.
- Place your feet together, but your knees should not touch.
- Bend your knee and bring your foot toward your buttocks. Stay in this position for a few seconds.
- Get into the starting position.
It will take 15-20 repetitions on each side. Number of approaches – 2-3.
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
Deep squats
Pumping is also possible with deep squats.
Execution technology:
- Wear the stock so that it is just above your knees.
- Stand straight and place your feet at shoulder level.
- Squat down so your thighs are parallel to the floor.
- Make sure that your knees create a right angle and your pelvis is slightly back. The knees should not go beyond the line of the feet.
- Level up.
Do 15 squats. The optimal number of approaches is 2-3. It all depends on your level of physical fitness.
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
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
Walking
To pump up your buttocks, you can walk with a band. To do this, put on the support equipment at ankle level, and place your feet at shoulder level to create tension. Bend your knees slightly and walk forward and backward. Keep your torso balanced, so you can tilt your body a little.
Straighten your spine and don't tilt your head. Keep your hands in front of you so as not to swing them too much.
Take 10 steps forward and the same number back.
You can do side walking. This will pump up not only the gluteal, but also the thigh muscles. Place the equipment at ankle level, and place them at shoulder level. Make sure that the elastic does not sag. Bend your knees slightly and tilt your body. Bring your hands together at chest level and tighten your abs. Remember to maintain balance. Take 3 steps to the left and return to the starting position.
Then take 3 steps to the right and return to the starting position.
Do 20 reps on each side. If everything is done correctly, you will feel a burning sensation in the buttocks and inner thighs.
