Performing various exercises with a rubber band allows you not only to diversify your workout, but also to successfully work out many muscle groups, remove fat deposits, especially on the waist and hips, and also achieve excellent stretching.
It is extremely simple to use such sports equipment, the main thing is to know the basic requirements for its selection and perform the exercises correctly. In this case, a positive result will not be long in coming, and each workout will bring tremendous pleasure and joy.
Training rubber band - features
Rubber bands can be used for strength training, for stretching and flexibility exercises, and for Pilates exercises.
The main features of this sports equipment are:
- Can be used even at home.
- No special preparation is required before doing the exercises.
- Ease.
- It is allowed to work out almost all muscle groups.
- You can purchase any level of elasticity, therefore, choose the right load for yourself.
- It is considered a versatile option for postpartum recovery.
- The ability to strengthen the back in a short time, achieve stretching, and remove problem areas.
Also, the most important feature is the ability to independently develop and come up with exercises that are suitable for a specific physical fitness.
Benefits of Elastic Band Workouts
The elastic band can be used to work out all muscle groups, as well as to achieve the perfect stretch.
Its main advantages, according to trainers, are:
- The ability to work out and pump any muscle groups.
- Help in getting rid of the hated kilograms and centimeters in the waist or hips.
- Easy to use.
- Compactness.
Such sports equipment can be put in any bag, it is lightweight, and most importantly, it takes up little space.
- Help in the development of physical endurance.
- Minimal risk of injury.
During exercise, there is practically no effect on the joints.
- The muscles are loaded evenly.
- Versatility. This equipment is equally well suited for women, men and adolescents, as well as professionals and beginners in the field of sports.
- During the exercise, the load on the joints is low, especially in comparison with conventional simulators.
- Great for women who have recently given birth to a baby and want to quickly regain their previous shape.
- You can conduct classes not only in gyms, but also at home.
In the past three years, trainers have begun to actively advise using this equipment in home workouts, especially when you need to pump your thigh muscles.
- Low price.
The cost of the equipment, in comparison with other sports equipment, is minimal. On average, its price goes from 200 rubles.
Disadvantages of Elastic Band Workouts
Along with the many positive aspects, such activities have some disadvantages.
The most important are:
- The likelihood of getting an allergic reaction.
This equipment is made from the strongest latex, which causes allergies in many people. In 94% of cases, an allergic reaction manifests itself in the form of red spots on the skin, redness or itching.
- Unable to adjust the load. For example, if a person is engaged with dumbbells, then he can add or, conversely, remove weight. Training with a tape does not allow this, and, therefore, when the desired result is achieved, it can only be maintained, but not improved.
- Short service life.
With intensive use, the material begins to stretch strongly, lose its elasticity, and also tear.
- Inconvenience.
During training, ribbons often slip, fall and even rub your palms.
How to choose a workout rubber band?
Special attention should be paid to the choice of such inventory, it directly depends on this:
- final result;
- the correctness of the training;
- ease and simplicity of exercise.
In general, experts have developed general rules for the selection of inventory:
Buy the right level of firmness. The tapes are made of different elasticity, depending on which there is a certain load on the muscles.
This level of firmness is indicated by a specific color, for example:
- yellow - minimum load;
- green or red - medium;
- blue (purple) - maximum load.
For untrained people, it is better to take the minimum load level.
Each manufacturer can indicate the level of load with its own color, so it is worth checking with sales consultants or carefully studying the instructions.
- Make sure that the length is not less than 1.2 meters.
The longer the inventory, the more exercises you can do with it. If it is too short, for example, less than one meter, then the person will not be able to fully work with it, and there will also be high risks of injuring muscles and tendons.
- Pay attention to the width, it is optimal when it is 15 - 18 centimeters.
Also, when buying, experts recommend evaluating the quality of the material, since cheap and fragile latex can quickly tear or be inconvenient to use.
Stretching exercises with rubber band
There are various exercises with such sports equipment.
When doing any, it is important:
- monitor the correctness of its implementation;
- to correctly hold the inventory in your hands;
- do a short warm-up before the main workout;
- do not exercise through pain.
In general, the most effective rubber band stretching exercises are:
Stretching the hamstrings.
To complete you need:
- sit down on the floor and stretch your legs without bending your knees;
- hook the tape on both feet;
- keeping your back straight, pull up its edges.
You need to stretch as smoothly as possible.
Stretching the adductor muscles.
A person is required to:
- hooks the tape over one foot;
- take its ends with both hands and gently lie on your back;
- pull the inventory with your hands, thereby raising your leg.
This stretch allows you to sit on a transverse twine in a short time.
Side lunges.
To complete you need:
- wrap your legs below the knees with sports equipment;
- put your hands on your waist and stand up straight;
- do the deepest lunges, first on the right leg, and then on the left.
With side lunges, experts recommend ending the stretching workout.
Leg Rubber Band Exercises
The rubber band helps to pump the muscles of the legs in a short time, as well as remove unnecessary centimeters.
When doing leg workouts, it is important:
- do not make sudden movements so as not to damage muscles and tendons;
- try not to let go of the inventory;
- during each workout, take deep breaths and exhalations;
- rest between sets.
Also, trainers recommend never starting a class if a person is sick or experiencing general malaise.
Squats
To correctly perform squats from a person, it is assumed:
- Stand with your feet in the middle of the tape.
- Grasp its ends with your hands.
- Do a deep squat, during which you need to raise your arms up.
Thus, there is a maximum load on the legs, and the muscles of the arms also swing.
Legs to the side
To take your legs to the side you need:
- put your feet shoulder-width apart;
- in the area below the knees, wrap the legs with tape;
- put your hands on your waist;
- alternately take your legs in different directions.
You need to perform the exercise 10 - 15 times for each leg.
Breeding legs
To complete the leg extension exercise, you need:
- wrap your legs with tape just above the knees;
- lie on your stomach;
- put your hands in front of you;
- tear off the legs from the floor by about 10 - 15 centimeters;
- without lowering your legs to spread them in different groans.
It is recommended to spread your legs as far as possible from each other. You need to do this exercise in three sets of 20 - 25 dilutions per set.
Gluteal bridge
Thanks to the gluteal bridge, there is an excellent study of the muscles of the thighs and buttocks.
To complete the exercise, a person is required to:
- lay a gymnastic rug or a simple blanket on the floor;
- wrap sports equipment just above the knees;
- lie on your back;
- bend your legs at the knees;
- tear off the buttocks and hips from the floor;
- then you need to spread your legs without stopping in different directions.
The exercise is done in three approaches, 15 - 20 times in one approach.
Lying on your side hip lift
Lying on your side hip lift allows you to remove extra centimeters in the waist and hips, as well as pump the gluteal muscles.
Required for execution:
- lay a gymnastic rug or a simple blanket on the floor;
- wrap the inventory just above the knees;
- lie on your side;
- then you should raise the leg as high as possible, while not bending it at the knees.
The exercise is done in three sets of 15 to 20 lifts on each leg.
Feedback about the tape
A rubber band, for me, is a unique find, thanks to which I sat on a longitudinal twine in 3.5 months. At first, it was difficult for me to do the stretching exercises correctly, but when I got used to it, the training became only a joy. Now I continue to study, improve my result, and most importantly, I enjoy it.
Larisa, 31, Novokuznetsk
For a long time I could not decide to buy a rubber band, but my friend insisted. Now I have no idea how I used to do without this sports equipment. It is easy to use, comfortable, and helps to quickly shed those extra centimeters at the waist and hips. I do it twice a week, and I spend no more than 25 minutes on it. During the workout, I do leg raises lying on my side and sitting, swing my buttocks, and also squat.
Yana, 27 years old, Tomsk
I work as a trainer in the gym and for most people, especially overweight women, I recommend doing exercise with a rubber band. It is not difficult to do them, and most importantly, you can pump any muscle groups. In my opinion, the only disadvantage of exercising with this equipment is the likelihood that you will rub your hands. However, this is not difficult to avoid by wearing sports gloves.
Makar, 38 years old, Moscow
After the birth of the child, my stomach began to hang strongly and additional centimeters appeared in my hips. I began to exercise with a rubber band, doing a series of exercises three times a week. For example, she did squats, swings and glute bridge. As a result, I returned to my previous shape in four months, and even my figure became more toned than before the birth.
Olga, 29 years old, Yaroslavl
I am convinced that it is extremely difficult to sit on a longitudinal twine without a rubber band. It perfectly strengthens and stretches muscles, while minimizing the risk of injury. After three months of regular training, I managed to achieve the desired result.
Maria, 31, Tomsk
The rubber band is an effective sports equipment that allows you to strengthen and pump different muscle groups. Doing the exercises is simple, the main thing is to follow the rules and practice regularly.
Blitz - tips:
- it is imperative when choosing to follow all recommendations for selection, namely, look at the size and level of elasticity of the inventory;
- never exercise if there is pain in the body or feeling unwell;
- do a little warm-up before doing the exercises.
