What are the benefits of training with fitness bands for women?
Exercises with a fitness band help you achieve the following goals:
» Increase strength and endurance » Pump up any muscle segment » Improve endurance » Strengthen the core muscle corset » Develop muscle elasticity » Improve stretching and mobility
Training with elastic bands has a number of advantages:
» Safety » Versatility » Compactness » Accessibility » Uniformity of load » No contraindications for use » Variability of exercises » Adaptability of the degree of resistance
Due to the fact that fitness bands reduce the load on the musculoskeletal system, training is indicated for hernia of any location, lesions of the musculoskeletal system, curvature of the spine, rehabilitation after severe injuries, operations and diseases. A set of therapeutic exercises according to Bubnovsky has been developed, but the expander is suitable for swimmers, gymnasts and other people who want to strengthen their body muscles.
What is a fitness elastic band, types of elastic bands and elastic bands
A fitness elastic band is a wide loop made of elastic materials. Rubber, latex or polyurethane are used to make the accessory. To pump muscles at home, you can choose any type of sports equipment:
» Tapes. The accessory consists of a long elastic strip over 1 m long. Ideal for strength training. » Loops are a closed piece of elastic tape of various widths and lengths. Suitable for working out the whole body. » Mini loops. They have a small diameter and good fixation. Ideal for working a specific muscle group. » Tubular expanders are easy to use thanks to two handles. » Loops for TRX and crossfit.
According to the degree of resistance, the following types of fitness bands are distinguished:
» Green (up to 5 kg) are considered the most suitable for beginners. » Blue (up to 8 kg) suitable for warming up. » Yellow (up to 12 kg) provide an average level of load. » Red ones (up to 18 kg) are suitable for strength training. » Black (up to 23 kg) are considered ideal for professionals.
How to choose a fitness band?
The choice of fitness elastic band depends on the following factors:
» Material. Elastic bands are designed to last for several years of active use. Preferred tape is made from latex. The material is wear-resistant and durable, but can cause allergies. " Price. Cheap sports accessories are most often made from low-quality materials without adherence to technology. » Desired degree of load. The tapes are sold as a set, which makes it possible to choose the effective degree of resistance.
How to choose the right elastic band and where to buy
To perform different types of exercises with a gymnastic tape, you may need different equipment. Therefore, you should purchase them in sets at once. The cost of inventory is low, it usually varies depending on the number of items in the set, quality and manufacturer. According to coaching recommendations, beginners should take a closer look at mini-trainers with minimal density; experienced athletes should take denser ones.
You can buy an expander band at any sports store. But you can often find it in regular retail outlets. All products have several levels of elasticity. Anyone can choose the best option for themselves, based on the characteristics of their own physical fitness.
Most often, such equipment is presented in three types of density: soft, medium and hard. Each level of elasticity corresponds to a specific color palette.
But relying solely on color when choosing is the wrong decision. Different manufacturers - different markings. Therefore, it is much safer to study the characteristics of products before purchasing.
When buying an elastic band for fitness, you need to remember the following color gradation:
- Yellow - assumes the lowest load, is the best option for beginner athletes;
- Red, green - the next level, medium degree of hardness.
- Lilac, blue, violet - the hardest shells with high resistance, suitable for people with well-pumped muscles.
The length should be 1.2 m. The longer the simulator, the greater the number of movements it will allow you to perform. A very long expander can be folded in half, thereby increasing the load. The optimal projectile width is 15-20 cm.
When purchasing a product, pay attention to the quality of the material. The higher the quality characteristics, the longer the equipment will last, and training with it will be more effective.
Exercises with a fitness band for the abdomen
Plank
» Secure the fitness band just below your knees. » Prop yourself on your palms and toes. » Place your palms under your shoulders. » Keep your back straight, without arching in the lower back. » Leaning on your palms, as you exhale, spread your legs to the sides in a jump. » Return to IP.
Swing your legs while lying down
» Secure the mini loop to your shin. » Lie on your stomach with your head on your hands. » Alternately lift your straight leg up. » Try to put the load on your abs, not on your lower back.
Side plank
» Place the elastic band on the top of your shin. » Support yourself on your elbow and the outside of your foot. » Keep your body straight, without sagging down. » Stretch your other arm up. » As you exhale, lift your leg.
Lateral traction
The exercise uses not only the shoulder muscles, but also the muscles of the upper back.
- The expander remains crossed.
- Hold the handles in each hand, palms facing inward.
- Maintain a slight bend in your elbows as you raise your arms to the sides.
- Pause for a few seconds with your hands slightly above shoulder level.
- Slowly return to the starting position.
Exercises with elastic bands for legs and buttocks
Taking the leg back
» Secure the resistance band around your ankles. » IP: standing, working leg slightly behind. » As you exhale, gently move your leg back. » Keep your back straight, do not allow your lower back to arch.
Walking with an elastic band
» Secure the elastic band around your ankles. » IP: standing, feet under shoulders. The knee joints are slightly bent. The body is tilted forward. » Take 10-15 steps forward and backward.
Gluteal Bridge
» Secure the elastic band slightly above the knees. » IP: lying on your back, legs bent at the knees. Lift your buttocks and back off the floor. » Support points: shoulder blades and feet. » Spread your knees to the sides. » Return to IP.
Lunges-curtsy
» Secure the elastic band slightly above the knees. » IP: standing, feet wider than shoulder-width apart. » Lunge back and to the side. » Lower your knee to form a right angle. » Return to IP.
Deep squats
» Secure the elastic band slightly above the knees. » IP: Standing, feet wider than shoulders. » Squat until your thighs are parallel to the floor. » Move your pelvis back, keep the angle at the knee straight. » The knee should not go beyond the line of the feet. » Return to IP.
"Kicking Donkey"
» Secure the elastic band around your ankles. » IP: standing on all fours, resting on your palms and knees. » Raise your leg bent at the knee.
Calf Raise
» Secure the elastic band to the foot of the supporting leg and the ankle of the working leg. » IP: standing, legs together, knees not touching. » Bend your knee and bring your foot toward your buttock. » Hold the position for 1-5 seconds.
Knee abduction to the side
» Secure a resistance band around your knees. » IP: support on palms and knees. » As you inhale, move your knee to the side without straightening your legs. » Return to IP.
Squats with side swings
» Secure the elastic band just below your knees. » IP: standing, feet slightly wider than shoulder-width apart. » Do a squat. » Return to IP and swing your leg to the side.
Exercises with an elastic band for the pectoral muscles
Push-ups with elastic band
» Pull the ends of the elastic band behind your back and wrap your arms around them. » IP: plank. » Perform 15-20 classic push-ups.
Band pull to chest
» Secure the tape under your foot. Wrap your hands around the ends of the ribbon. » Lunge back and lean your body forward slightly. » As you inhale, pull the band toward your chest.
How to do the workout
First, do a warm-up - especially if you work out in the morning, on cold muscles. Then do core exercises:
- Ab crunches - 3 sets of 20 reps.
- raising arms and legs, lying on your stomach (Superman) - 3 sets of 20 times.
After this, you can start training. Perform the following exercises the specified number of times:
- Band push-ups - 3 sets as many times as you can.
- Bringing the arm with an elastic band - 2 sets of 6-8 reps.
- Bent-over chest rows – 4 sets of 12–15 reps.
- Lunges or squats on one leg - 3 sets of 20 times.
- Straight leg rows - 4 sets of 20 reps.
- Biceps curls - 3 sets of 20 reps.
- Triceps extension - 3 sets of 20 reps.
- Hand raises - 3 sets of 20 reps.
By and large, the number of times depends on the resistance of your expander. That is, if you do the above number of times in a set, and your muscles are not tired at all, increase the number of repetitions.
Exercises with elastic bands for arms and shoulders
Raising arms overhead
» Secure the elastic band around your wrists. "IP: bend your elbows, keep your palms straight in front of you. » Spread your arms out to the sides. » At the maximum point of resistance, raise your arms above your head.
Biceps curl
» Wrap your fingers around the tape. » Place one hand on the opposite thigh and hold the loop. » Bend your other arm at the elbow. » Repeat 15-30 times on each side.
Raising your arms in front of you
» Secure the elastic band to your knuckles. » Extend your arms in front of you at shoulder level. »Pull one hand down and the other up. » Hold at the point of maximum resistance for 1-5 seconds.
Raising arms to the sides
» Secure the elastic band to your elbows. "IP: standing, extend your arms in front of you. » Spread your arms out to the sides.
Abduction of arms down
» Secure the elastic band around your wrists. » Bend one arm at the elbow and rest it on the opposite shoulder. » Bend your other arm at the elbow as well. » Extend your lower arm, trying to get your wrist as low as possible.
Raising arms to the sides
» Secure the elastic band around your wrists. » IP: standing, bend your elbows, but do not press them to your body. » Raise one arm to shoulder level. » Return to IP and repeat on the other side.
Pull down
» Secure the elastic band to your palms. "IP: standing, raise your arms up. » Bend one arm at the elbow. » Return to IP and repeat on the other side.
"Walking Board"
» Secure the elastic band around your wrists. » IP: support on the palms and toes. Keep your back straight. » Move your palm forward, pulling the elastic band, and then the other. Do not bend your elbow joint. » Return to IP.
Raising your arms in front of you
» Grasp the ends of the tape with your hands, pulling it behind your back. » As you inhale, spread your arms to the sides. » At the point of maximum tension, hold for 1-5 seconds.
Standing raises
» Secure the tape under your feet. » Grasp the ends of the tape with your hands. » As you inhale, raise your arms to shoulder level. » At the point of maximum resistance, hold for 1-5 seconds.
Exercises with an elastic band for weight loss
A set of exercises with an elastic band to reduce body weight:
Jumping "Star"
» Secure the elastic loop around your ankles. » IP: standing, feet shoulder-width apart. » During the jump, spread your legs to the sides and raise your arms above your head. » Jump back to the IP. » Perform for 45 seconds.
Walking to the side
» Secure the elastic band around your ankles. » IP: standing, feet shoulder-width apart, body slightly tilted forward. » Take 10 steps in one direction. » Repeat on the other side.
Swing your legs to the side
» Secure the loop around your ankles. » IP: lying on your side. » Swing your straight leg up and to the side.
Lunges with squats
» Secure the elastic band around your ankles. » IP: standing, feet wider than shoulder-width apart. » Lunge to the side. » Squat slowly until your thigh is parallel to the floor.
Gluteal Bridge
» Secure the loop around your thighs just above your knees. » IP: lie on your back with your knees bent. » Lift your hips and buttocks up without your knees touching. » Lower your buttocks to the floor and repeat 15 times.
Pushing straight legs back
» Secure the loop around your ankles. » IP: support on knees and palms. » Straighten one leg back.
Shell
» Secure the elastic band above your knees. » IP: lying on your side, legs bent at the knees, supporting arm bent at the elbow. » Raise your feet off the floor. » Keeping your feet together, spread your knees.
Recommendations for training
- Select the most optimal equipment rigidity, taking into account your own strengths. If there is an excessive degree of resistance from the rubber during arm exercises, there is a strong impact on the back, spine and neck. You should not allow them to be overloaded to avoid pain and overexertion.
- During the exercises, monitor the position of your back, elbow and shoulder joints. It is important to keep them in the correct position for better effect and precise technique.
- It is important to perform exercises in full amplitude , maintaining a comfortable, stable position, leaving the body motionless.
- For a specific exercise, select the most convenient type of rubber equipment. If you don’t have suitable rubber in your arsenal, you can always choose an alternative to the exercise.
Exercise regularly, efficiently and with pleasure.
And also read: Exercises with an elastic band for fitness for the whole body → A selection of exercises with an elastic band → Exercises for all muscle groups with an elastic band for men → Exercises for the whole body with an expander for women → Exercises with a skier’s expander →
How to train with fitness bands: recommendations
» The recommended frequency of training with an elastic band is 4-6 times a week. » Lesson duration: 60-90 minutes. » Effective workouts are aimed at working individual muscle groups. It is better to devote 2-3 days a week to each segment, combining them. » For beginners, it is better to start with 10-12 repetitions, gradually increasing the multiplicity to 25-30. » As your endurance and fitness increase, you need to change the elastic band to a loop with greater resistance. » The optimal length of the rubber loop is 2-2.5 m. It is recommended to leave up to 50 cm of margin. » To reduce the trauma of exercises with a mini elastic band, avoid sudden jerks. » To increase resistance, the rubber loop can be folded in half or two elastic bands can be used at the same time.
Author: ForceMan from 28-12-2018, 18:58
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What is a shoulder expander?
A shoulder expander is a structure based on springs attached to the handles. The only function of the shoulder expander is only stretching, the counteraction of the springs, in contrast to the wrist or power expander, where, on the contrary, compression is necessary.
The shoulder and chest expanders are often confused. Breast straps come in the form of durable loops of varying tension, made of latex. The shoulder expander has two free edges with handles, regardless of materials. There are expanders in which the metal springs and pipes are removable, this allows you to reduce or increase the load if necessary, depending on the muscle group.
