Working out with a fitness elastic band allows you to conduct effective workouts not only at home, but also during a trip or vacation. The main advantage of the rubber band is its easy transportation to any place. With knowledge of certain exercises, you can always stay in shape.
Benefits of Using a Fitness Gum
The main benefits of a fitness gum are:
- The ability to adjust the level of stretching, that is, the load during training. You can have elastic bands of different hardness to change the pace of the activity.
- The most effective elastic band exercises focus on developing the muscles of the legs and buttocks.
- When the muscles are loaded, the forces on the joints are minimized, as with standard fitness training.
- If it is impossible to work with weight, the elastic will be an excellent analogue.
- You can train anywhere, anytime.
Rules for doing leg exercises with a fitness elastic band
To successfully complete the exercise, you must adhere to the following rules:
- You need to use the correct load during exercise. If the elastic is weak, fold it in half and work in this state.
- You should not try to forcibly increase the load on the muscle group beyond certain predetermined goals.
- Each exercise must be given 10-15 times, 2 sets.
- During training, the muscles of the press, buttocks and the thigh of the leg should be strained as much as possible. Any involvement of the lower back, the spine leads to an incorrect load.
- The elastic can change its position - under the knees, on the ankles, below the knees. It is necessary to control the placement of the elastic and adjust if necessary.
- In almost all exercises, the legs are held shoulder-width apart or more for effective use of the elastic.
- When exercising on the floor, it is recommended to use a rug or other soft surface. Bones can hit the floor, creating discomfort that will interfere with your workout performance.
- If the elastic feels too tight, you can loosen it. After that, it is recommended to gradually increase her tension.
- It should be noted that the wear of the rubber band can affect not only the effectiveness of the workout, but also the overall safety. During class, it can tear and hurt. To avoid this, it is necessary to regularly inspect the gum for integrity. If tears occur, the gum should be replaced.
Exercises for training legs and buttocks with a fitness elastic band
There are a number of exercises that will work on the muscle group in the legs and buttocks. It is recommended to keep an eye on where the tension goes during the session. If another part has been added to the listed groups (except for the press), then the exercise should be stopped and checked for correctness.
Jumping with abduction
Elastic band just below the knees. During a small jump, you should spread your legs to the sides, without unbending your knees.
Sequence of execution:
- Half-sit, lower the body forward (but do not drop it). Hands are parallel to each other, fingers point down. Knees bent and apart, legs wider than shoulders.
- During the jump, the legs are brought down to shoulder width, the knees remain bent. Hands are raised above the head to parallel or cotton.
Side step
Elastic band at shin level. Lateral walking can also be called side walking. The principle of the exercise is the sequential movement of the legs when walking to the side.
Sequence:
- The legs are slightly larger than the width of the shoulders, the elastic band on the shins, the arms are gathered in a lock at the chest. The body is slightly tilted forward.
- In this position, one leg is attached, the weight moves from the center between the legs to the stop on both.
- Step to the side again with the legs wider than shoulder level.
In this exercise, it is important not to collect your legs completely.
Swing back
Elastic band at shin level. Lying on your stomach, legs alternately rise up. You do not need to lift them up very high - this will weaken the impact on the press.
It is very important to keep an eye on the lower back, there should be no pain in it. To avoid this, you need to strain the press vigorously. The exercise is aimed at working the muscles of the buttocks and the back of the thigh. These muscles can ache and respond to exercise.
Walking back
Elastic band below the knees. In a semi-sitting position, shallow lunges backward are made according to the principle of walking.
Sequence:
- Legs shoulder-width apart, knees bent, pelvis tucked up, abs tense. Hands can be kept in a crossed position in front of you. The body is slightly tilted forward.
- Take a small step back with your foot. Legs remain shoulder-width apart, unable to lunge.
- Moving the other leg backward, as in normal walking.
During the exercise, the muscles of the buttocks and upper thighs should be tightened.
Swing to the side with a squat
The elastic rises just below the knees. Leg swing from a sitting position, hands are laid forward and to the waist.
Sequence of execution:
- Half-squat position, arms laid forward. They can be closed. Legs should be wider than shoulder level. The general position of the body is forward tilted. The whole body should be as if a person is sitting on a chair with outstretched arms.
- The body is extended to an upright position, one of the legs is swinging to the side. At this point, it is important to raise to a certain level and slightly improve your result with each movement. During lifting, hands can be on the belt, or in a crossed state.
Crocodile
Elastic under the knees. Position on the floor, lying on your side. You need to put your hand under your head, rest your elbow on the floor. The legs are bent at the knees. The feet should be raised. In this position, the upper leg rises and falls. It is worth paying attention to the fact that the feet do not touch the floor.
Forceps
Elastic under the knees. Takes up the half-bridge position. The shoulder blades should touch the floor, the head rests on the mat. Hands in a free position next to. The buttocks and lower back in an elevated position. The feet are on the floor, the heels are pressed tightly against each other.
It is worth paying special attention to this, since if the exercise is performed incorrectly, the wrong muscle group will be used. Legs spread at the knees to the side. The maximum tension should be felt in the hips, abs and muscles of the buttocks. The exercise consists in spreading the legs to the sides and in the opposite state.
An elastic band is an effective means for constant sports activities, if there is no physical opportunity to deal with weight accessories, as well as when traveling. An elastic band is a substitute for an expander that can be used on any muscle group.
- When training legs and buttocks, it is recommended to pay attention to the standing and sitting position, to keep the body at the indicated level.
- The knees are in most cases bent, and the pelvis is retracted.
- Every muscle in the body should be monitored for maximum effectiveness.
- If the impact during the exercise goes beyond the muscles of the buttocks and legs, you should tighten the press and transfer the tension to the desired area.
- To avoid injury, it is recommended to monitor the condition of the rubber band, do not use it too stretched.
- If the tape becomes light during the exercise, it should be wrapped in two turns and continue the exercise. It is better to replace it in the nearest case.
