Pull down with straight arms and an elastic band when bending over

Complete butt and leg workout

Designed to “give relief”, expressiveness and elasticity to the desired areas.

Total of 210 repetitions.
Rest between sets for 2 minutes.
Total duration is about 30 minutes.

Side steps with an expander (Side step): 2 sets of 15 repetitions.
Step ups: 2 × 15.
Reverse lunges with expander: 2 × 15.
Swings with a straight leg back (kickback): 2 × 15.
Bent leg swings (kickback): 2 × 15.
Superset: glute bridge + jump squats: 2x15x15. After completing the first exercise, move on to the second without rest. Then 2 minutes of rest between supersets.

The volume of this workout is quite large, but the load is moderate. This means you don't have to perform sets to muscle failure.

Frequency of training to achieve results

The deadlift is considered a resource-intensive exercise that allows you to quickly form a strong muscular frame of the body. The technique creates a significant biomechanical load on most muscle groups. At such high intensity, the body requires a long rest.

The frequency of training is an individual concept, which depends on the initial sports readiness and physiological characteristics of the body. Experts do not recommend performing such complexes more than 2-3 times a week. This does not apply to professional athletes preparing for competitions.

Cardio workout with fitness bands

There are many different cardio workouts you can incorporate into your weekly schedule.

In order to achieve maximum results in a minimum period of time, high-intensity interval training (HIIT) is best suited.

To burn fat, 5 intense sprints lasting 30 seconds are enough. The fat burning process continues for a very long time after the end of such a workout (metabolism accelerates). Naturally, for such training you need a partner.

You don't have to train this way. It's as simple as one of a huge number of options.

Benefits of Bent Over Rows

The bent-over row is one of the most effective exercises you can learn because it trains many muscles and functions. Here are its main advantages.

No. 1. Trains the hip flexor-extensor muscles. The ability to flex your hips backward—activate your posterior muscles while maintaining good alignment from your head to your pelvis—is a must for anyone who wants to be functionally strong or successful in sports.

The three-point stance in soccer, the initiation of any jump and the execution of a simple action, even picking up a grocery bag from the floor all require strong flexion-extension mechanics. The bent-over barbell row teaches you not only how to do hip flexion-extension, but also how to maintain that position while working your upper body. So, oddly enough, although this is a back exercise, it is actually a full body athletic movement.

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No. 2. Makes many muscles work. The deadlift trains virtually the entire rear of the body, with some additional stimulation of the biceps, forearms, grip, and core. If your workouts need to be short or you're overwhelmed by the thought of having to use a dozen different exercises to train all those muscles, bent over rows can make things a lot easier.

Additionally, the bent over row gives you a strong biomechanical position and allows you to use both arms at the same time. This allows you to support more weight than most other back exercises. If you want to lift heavy weights in any exercise, the bent-over row can help you achieve this.

A 2022 study looked at eight different exercises to effectively target all of the back muscles: barbell rows, chin-ups, inverted rows, IYT raises, rows, chin-ups, seated rows, and suspended rows. The lead researcher concluded that if a person had to choose only one back exercise, the barbell row would be the best option, as it activated three of the five major back muscles the most and was the second best exercise for the other two muscles. (lower trapezius and lats).

No. 3. Strengthens weak points. Some people have difficulty holding the barbell close to their body when performing deadlifts or Olympic weightlifting exercises. Bent-over barbell rows help strengthen your back so you can control the barbell while also keeping your torso and hips stable in the abducted position. You'd be hard-pressed to find a weightlifter, powerlifter, or strongman who hasn't used a barbell bent-over row at some point to prepare for competition.

No. 4. Promotes good posture. Most people slouch. Their shoulders are turned forward and as a result their back becomes weak. If you put too much pressure on your chest in addition, you will make the problem worse and increase your risk of shoulder pain.

The row strengthens the upper back—especially the diamond and middle traps, which retract the shoulder blades. When these areas are strong, you stand taller, roll your shoulders back, and straighten your chest—like a Marine standing at attention. In other words, bent over rows improve your appearance and health.

Muscles used when performing bent over rows:

trapezoidal (middle and lower parts),
rhomboid muscles,
latissimus dorsi muscle (lats),
big round
deltoid muscles,
rotator cuff,
teres minor muscle,
pectoralis major muscle,
brachialis muscle,
biceps,
forearm,
erector spinae muscles
quadratus lumborum muscle,
abdominal muscles,
oblique muscles,
buttocks,
hamstrings,
adductor major muscles,
quadriceps femoris muscle.

Exercises for the back and chest

Each movement must be performed for 10-15 repetitions. For beginners, one approach is enough, for advanced ones - 2-3.

Bent-over row

Press one end of the expander with your feet to the floor, and hold the other in your hands. Bend your body forward, bend your knees slightly

In the starting position, the arms are freely lowered down. As you exhale, forcefully pull the band towards you (towards your stomach). The elbows, in this case, need to be drawn along the body, without spreading to the sides. As you inhale, return to the starting position.

Stretching in front of you

Place the resistance band on your forearms. Stretch your arms through the simulator in front of you.

Emptying your lungs of air, spread your arms to the sides as far as possible. Inhaling, take the starting position.

You can learn more exercises with a fitness band for the back in this article.

What can be replaced

There are several options for performing power traction. They have certain differences. For example, Romanian differs from dead in the following nuances:

The knees bend.
The movement begins with moving the pelvis back. In the dead position, the body is tilted.
The projectile only goes down to the knees.
When returning to the starting position, the pelvis moves forward.

There are also differences between deadlifts and classic deadlifts. In the first case, the legs remain straight, and in the second they bend. This is the only fundamentally important difference.

When training at home, this exercise can be replaced with a number of others:

abduction of the lower limbs back with the use of weights;
reverse hyperextension;
leg extension with an elastic band or on a machine;
Leg presses for the back of the thighs.

Sumo for girls would also be an excellent solution. Such training will also benefit men. To avoid injury, it is recommended to use an orthopedic belt. It is also worth considering that the hard athletic version will not help in this case.

Hyperextension

Leg extension with an elastic band or on a machine

Leg presses for the back of the thighs

Classification by color and hardness

Bright, beautiful, multi-colored - the eyes run wild. But all this variety is not just designed to lift the mood during training. Gradation by color is a division of rubber bands according to the level of rigidity, and therefore the degree of specified load. Let's figure out what's what.

The level of resistance of the fitness band, which provides load during training, directly depends on its color category. The darker the shade, the stiffer the expander.

Approximate classification:

pistachio, light green, light green - 2.5 kg (S) - the lightest;
yellow, orange - 6-8 kg (M) - light;
blue, dark green, dark yellow - 9-12 kg (L) - medium hardness;
red, blue, purple - 13-18 kg (XL) - hard;
gray, brown, black - 19-30 kg - very hard.

However, it was not for nothing that we made a reservation above that this is only an approximate classification by color. The color range depends on the manufacturer. Therefore, when choosing a suitable option, you should carefully study the operating parameters.

How to do a workout with an elastic band

We will provide effective exercises for each muscle group for two training days:

Day 1:

Pushups.
Raising arms with extension.
Bent over chest row.
Squats.
Standing on straight legs.
Gluteal bridge.
Bike.

Day 2:

Standing press.
The layout is horizontal.
One knee row.
Lunges.
Traction between legs.
Leg abduction.
Body rotations.

Perform each exercise in 3 sets of 6–20 repetitions, depending on how difficult it seems. You should finish each set with an increasing feeling of muscle fatigue. If during the last approach you do not feel much load, increase the number of repetitions or take a thicker band.

If you want to develop endurance in addition to strength, choose the thinnest elastic band and perform movements in the format of interval circuit training.

Set a timer and do the first exercise on the list for 40 seconds, then rest for the rest of the minute and move on to the next one. Finish all exercises in the same way, rest for 1-2 minutes and start again. Complete three full circles.

Of course, this format will not add strength to you, but it will improve your general and strength endurance.

You can also split your workouts into upper and lower body workouts. But it’s better not to do this in the first two weeks after starting classes, so as not to overload the muscles and get injured. In the top and bottom split option, the two training days would look like this.

Day 1:

Pushups.
Standing press.
Raising arms with extension.
The layout is horizontal.
Bent over chest row.
One knee row.
Bicep curls.
Triceps extensions.

Day 2:

Squats.
Lunges.
Deadlift on straight legs.
Traction between legs.
Gluteal bridge.
Leg abduction.
Bike.
Body rotations.

The advantage of this approach is that you can properly load your muscles even with a not very thick expander and increase the frequency of training by training 4 times a week.

For example, if you work the top on Monday, and the bottom on Tuesday, by Thursday the muscles of the shoulders and chest will have time to recover and will be ready for a new load.

Scissors

You need to take a lying position. It is best to use a gymnastics mat. If you don’t have one, then take an ordinary blanket or blanket. The elastic band needs to be secured to your legs, preferably raised above your knees. Raise your legs straight. Place your hands under your buttocks. Now you need to swing your legs. The right leg moves to the left, the left to the right. The movements must be performed simultaneously. The most important thing in this exercise is not to lift your lower back off the floor. The number of repetitions is from 10 to 30 times. The exercise is very effective for the abs.

Useful tips

Most recommendations concern technique and safety of performing the exercise. You can't train through pain. If you feel discomfort in the muscles, exercise should be suspended. The traction of an elastic expander is less dangerous than barbells or dumbbells. But safety rules cannot be neglected.

When performing tilted rows, you need to straighten your body using the force of the femoral muscles, not the lumbar muscles. The abdominal muscles are constantly kept in a tense state to avoid sprains. You should always keep your back straight and your knees slightly bent.

When performing a classic deadlift, it is important to synchronize the work of the abdominal, femoral and gluteal muscle groups, which together overcome the external resistance of the sports accessory. When working out with an elastic band, the only task of the hands is to hold the band, and not to help lift it towards the chest.

What muscles work?

Deadlift using a ring band is a universal exercise suitable for girls with different levels of physical fitness. The technique uses up to 75% of the muscles of the body. The expander allows you to vary the strength, character and vector of external resistance, placing more load on those groups that need to be pumped.

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Horizontal row in a hummer machine, on your back, sitting...

This is one of the most powerful, developing and large-scale exercises in terms of the number of muscle fibers involved in the work. The technique ensures the release of a large volume of anabolic hormones into the blood.

When performing deadlifts with an elastic expander, the main load falls on:

gluteal muscles;
quadriceps femoris;
biceps muscles of the lower extremities;
muscle groups of the hip area;
spinal fibers with adjacent rhomboid and trapezoidal structures;
spinal column stabilizers;
semitendinosus segment;
semitransverse muscle;
lumbar groups.

When exercising with a fitness band, girls can especially effectively develop the muscles of the buttocks and waist. Much depends on the type and technique of performing the exercise. In the classic version of the deadlift, the main load falls on the back muscles - the latissimus, spinal extensors, and trapezius. In the sumo technique, most of the tension is shifted to the quadriceps and adductor muscles of the femoral area.

The spinal groups, abdominal muscles and spinal extensors are exposed predominantly to static load. In the sumo technique, the tension in the lumbar muscles is much less than when using the classic version.

Hands

The exercise develops the muscles of the upper limbs to a lesser extent than other parts. To create an emphasis on the muscle groups of the arms, deadlifts can be combined with stretching the expander in front of you or behind your back in different directions.

Deadlift with elastic band, exercise technique.

Comprehensive training promotes rapid and noticeable progress. They allow you to outline a proportional, harmonious and developed body. Bent-over elastic band rows engage the biceps to a certain extent and load the rear and middle deltoid muscles.

To develop muscle groups of the upper extremities, the following technique is used:

Fix the ring tape with one foot.
The other leg is taken one step back.
The body is tilted forward.
Synchronously with inhalation, the expander is pulled to the chest.
As you exhale, return your arms to their original position.

Deadlifts with an elastic band, performed using this technique, allow you to pump up your biceps, elbow muscles and small stabilizing groups. The load level is adjusted by the length and rigidity of the expander.

The peculiarity of the technique is that a low grip provides more external resistance and additionally involves the back, shoulder and abdominal muscles. Bent-over rows are effective for strengthening all skeletal muscles. It is recommended to do 10-15 repetitions during one workout.

Press

The classic version of the deadlift works well on the oblique abdominal muscles, creating a toned figure and a flexible waist. Various techniques involve the lumbar region and lower segment of the back, and the transverse abdominal muscle.

This area serves as part of the muscular corset that supports the body. Therefore, the development of abdominal muscles is extremely important. Strengthening the muscle fibers located there prevents back pain and reduces the risk of spinal injury when performing complex exercises with heavy weights.

To perform deadlifts, you need to stand straight without tilting your body with your feet shoulder-width apart. One end of the expander is fixed with the foot, the other is grabbed with the palms. Bend the body to an angle of 90° while simultaneously pulling the sports accessory to the chest.

Legs and buttocks

Exercises with an elastic band effectively increase the elasticity of the muscle structures of the lower extremities, giving them strength and endurance. Such training forms an optimal and anatomically impeccable leg configuration. Regular exercises even out the skin and eliminate the appearance of cellulite.

When performing deadlifts with an expander, the main load of external resistance is taken on by the following muscles of the legs and buttocks:

Muscle group Anatomical functions Gluteus maximus Extends/flexes the hip joint, which ensures movement of the lower extremities. Gluteus medius Its contraction abducts the thigh in different directions inward and outward. When the body is positioned with support on one leg, the pelvis tilts to the side. Quadriceps femoris Responsible for the strength indicators of the lower limb and is involved in the rotation of the leg. Pectinate Involved in flexion and extension of the hip, forming the relief of the lower limb. Semimembranosus Together with the large muscles of the buttocks, it flexes/extends the body. When the hip joint is in a fixed position, it is responsible for the movement of the ankle.

To pump the muscles of the lower extremities and gluteal area, you need to give the body a vertical position with a straight and relaxed back. With your feet shoulder-width apart, secure the elastic band. The other end of the sports attribute is clamped in the palms.

As you exhale, bend your legs at the knees while simultaneously pulling the band toward your chest. At the lowest point of the squat amplitude, several springy movements are performed in the downward direction. Then they slowly rise to the starting position, overcoming the resistance of the expander.