The elastic band is a universal trainer. Why you need an expander and what exercises are effective for losing weight and for strengthening muscles - we will consider in the article below.
Elastic band for fitness - general description
The band expander is an elastic band designed for training arms, legs, back and buttocks. The effect is achieved by stretching the elastic band - the working muscle group strains to perform the exercise more than usual.
The trainer is suitable for home workouts and for gym work. Resistance bands are often used in group classes in fitness clubs.
How to choose an expander?
- Difficulty level
The elasticity of the tape depends on the level of difficulty. Universal color code: yellow - beginners; green - advanced; red - medium level; black is a pro.
Some companies produce ribbons without adhering to the standards above, so ribbons of different colors can be seen in the assortment. In this case, be guided by the indicated load in kilograms.
- Difference between elastic and tape
The belt expander must be self-fixed, which allows you to adjust the load. The tape is used in fitness, yoga and stretching.
The elastic is only suitable for fitness, it is impossible to adjust the load. The elastic fits snugly and does not need to waste time tying.
- Width
Width up to 3 cm will be comfortable when working on your hands. Due to the small width, during exercises on the legs, there may be excess pressure, which will cause pain; up to 7 cm - a universal option for hands and feet; from 10 cm - only for legs.
An expander with a width of 10 cm can be uncomfortable during intense physical exertion, especially a ribbon one. During active exercise, it can curl up and cause discomfort.
- Price
A high-quality simulator costs more than 300 rubles. If you want to buy a cheaper option, then get ready for the expander to break in the first days of training.
- Length
The length allows you to adjust the difficulty - the small diameter of the elastic adds stress during training. If you want to buy a universal trainer, then buy a long belt without handles. You can adjust it yourself by tying a knot in the right place.
Why does the expander break?
The difficulty level is the elasticity of the tape. If a person with good physical fitness takes a simulator designed for beginners, then weak elasticity does not withstand a strong impact.
How to determine the quality of a product in a store?
Take a rubber band and stretch it firmly. White stripes on the surface are microcracks. If they are absent, then the quality of the simulator is good. It is advisable to choose models with two-layer rubber - basic and protective. In case the main one bursts, the protective one will protect against injury.
Pros and cons of using a fitness rubber band
Pros of fitness gum:
- Cheap. The initial cost of the gum is 100 rubles. This amount can be allocated by a person with any income level. The average price in sports stores is from 300 to 700 rubles. If you consider the goods of popular sports brands, then count on the cost above 1000 rubles.
- Multifunctional. Suitable for the development of any muscle group, so you can dilute your workouts in the gym and at home.
- Effective. If you regularly exercise, follow the technique and eat a balanced diet, the effect will appear in the first month of training. Classes should not be every day - once every 2-3 days, so that the muscles rest. The simulator can also be added to basic workouts. For example, if you used to squat with only a pancake or barbell, then add an expander to enhance the effect.
- Convenient to carry. The elastic takes up little space, so it fits even in a small bag. If you do not want to miss your workouts when you leave, bring an expander with you. Some brands release products with ready-made covers.
Cons of gum:
- Poor quality material can tear. When buying an elastic band at a minimum cost - up to 100 rubles, be prepared for a low-quality product. The optimal cost of a good fitness expander is 300 rubles.
- It takes time to get used to. Some people complain of discomfort in the first days of training, which disappears after 1-2 weeks of regular training. For example, a wide elastic band, if placed incorrectly, begins to wrap up during exercise.
The advantages of a fitness trainer significantly outweigh the disadvantages, so those who want to diversify their workouts should take a closer look at the belt expander.
Effective exercise with a fitness leg elastic
Lovers of swinging legs and buttocks, adore an expander for fitness, since several muscle groups are involved during exercise - gluteal, quadriceps, femoral, calf. Consider the technique and nuances of performing exercises with a belt expander.
Swing your leg while lying on your side
Lie on your side and swing. The exercise is performed in a small amplitude, so the legs should not form a 90-degree angle. The other leg should be flat on the floor. The body is static, hands are in support.
Squats
- Place your feet shoulder-width apart, put your hands on your waist, or close in front of you.
- Start squatting while avoiding lifting your heels. The knees should not go beyond the toes. The body is slightly inclined forward, the back does not arch. By arching the back, the back muscles are activated and the exercise becomes ineffective.
The gluteus maximus muscle and quadriceps are activated.
Breeding knees
- Stand up straight. Feet shoulder width apart.
- Squat down. The back should be straight.
- Spread your knees to the sides in a pulsating motion without bending your back. For convenience and efficiency, do small squats with low amplitude.
Performed in a squat - you cannot get up in the process. The outer thighs, quads and calves work.
Leading the leg to the side
- Stand sideways against a wall and support your hand.
- Begin to swing your leg to the side with a small amplitude.
- Avoid sharp climbs and 90 degree angles.
- The breeches zone, buttocks and the entire lateral surface are working.
Leading the leg back
- Stand in front of the wall and support yourself.
- Take the working leg back, bend the supporting leg slightly so that the center of gravity does not fall on the quadriceps of the supporting leg.
- Take your leg back. The back is straight, the body does not move.
The gluteal muscles and the back of the thigh work.
Glute press
- Strike a pose on all fours. Tie one end of the elastic around your arm, and put the other on your working leg.
- Squeeze your knee and pull up to your chin.
- Unbend slowly.
We don't throw our legs, we don't lower them, our back is straight. The buttocks and biceps muscle are tense.
The location of the machine for maximum leg load should be between the ankle and knee. If you need to work on a specific area up to the knee (quadriceps, gluteal), then place the tape 5 cm above the knee, or on the heel, as in the illustration above.
Blitz Tips:
- For training, you need to select a tape with a certain level of difficulty.
- To use more muscles in the legs and buttocks, the elastic should be spread below the knee.
- The expander is effective if done correctly.
- For quality workouts, it is important to choose the right width, type (tape or elastic band), and color.
