Sports equipment
6K 0 25.02.2018 (last revised: 22.07.2019)
Considering CrossFit as a system for the development of the functional characteristics of the body, it is worth mentioning unusual training methods that are fundamentally different from what athletes are used to. Professional athletes often use rubber bands for training. Why are they needed and what is it? Are rubber loops necessary for a beginner and how to choose the right model?
What are rubber loops and what are they for?
Rubber loops are flat bands made in the shape of a ring (they have no beginning or end). They are used for resistance and body weight training. Features of the form are the main advantage:
- Unlike a tourniquet, the rounded shape allows the loop to be used without additional knots, which reduces the risk of slipping.
- The loop is conveniently attached to the shells, which improves interaction and does not disturb the natural range of motion.
© Diana Vyshniakova - stock.adobe.com
The rubber loop is used to develop dynamic strength. It allows you to increase the load in the peak phase of movement, which allows you to level the disadvantages of working with iron. It helps:
- Exercise in field conditions when there is no access to iron.
- Increase the effectiveness of training with weights and body weight.
- Work out explosive strength and striking technique.
- Develop forearm strength without risk of injury.
- Reduce the load in basic workout movements due to the supporting load.
- Increase strength indicators and work out the body without clogging it with lactic acid.
- Increase speed-power indicators.
- Increase coordination endurance.
Fun Fact: For many CrossFit athletes, the rubber loop is the only way to practice push-ups on the rings if there are none in the gym.
However, it is worth noting that if your goal is to build muscle, bring your body into good shape, then rubber loops will not replace the barbell, dumbbells and exercise equipment. Nowadays, videos with home workouts using loops have become very popular, which supposedly can successfully replace the rest of the equipment. This is not the case, rubber loops are just additional equipment that can help you practice some skills, allow you to do a few workouts on vacation, or further complicate the exercises in the gym. Don't think that you can build the perfect figure just by buying them and doing occasional exercises at home.
For beginners, it makes sense to use rubber loops to ease the load when pulling up. Another working option is to slightly complicate bodyweight exercises as preparation for further exercises in the iron gym.
Characteristics
In order to understand how to choose a rubber loop for pull-ups or other exercises, you need to know their main characteristics:
| Characteristic | What does it mean? |
| Colour | Hinges are usually color-coded by stiffness. The ratio of color to hardness is determined exclusively by the manufacturer. There are no specific standards. |
| Deformation strength | Determines how much the stiffness of the loop changes when it is stretched. Important when using loops as an adjunct to basic exercises. |
| Resistant to temperature changes | The hinges are made of latex or rubber, so it is important to check with the manufacturer for the cold resistance of the hinges. This will allow you to train with loops outside in winter, which is important for workout athletes. |
| Wear resistance | Determines how long the loop will last and how its stiffness coefficient will change over time. |
| Flexibility of the tape | Flexibility differs depending on the material. Flexibility affects the ability to use knots to fasten loops together or attach to projectiles. |
| Tensile limit | An important characteristic for light buttonholes. Determines how much the loop can stretch before it breaks. |
In the case of working on a horizontal bar, the defining characteristics are:
- Stretch limit. Unlike using loops in basic movements, when working with a horizontal bar, the loop needs to be very strongly stretched. Therefore, for beginners, it is recommended to use hinges with a slight stiffness.
- Resistant to temperature changes. If you are not in the gym, then this is very important. Under the influence of heat, the hinges very often lose some of their rigidity, and in the cold they can simply break.
Recommendations for use
To reduce the risk of injury and increase the effectiveness of rubber loops, it is recommended to follow simple rules:
- Do not attach the loop around the joint. Despite reaching peak load, you increase friction, which negatively affects their condition.
- Try not to use knots, it is better to purchase special carabiners that can withstand the required load. This will increase the durability of the projectile.
- If it is necessary to increase the load, it is enough to fold the loop in half.
Otherwise, the rules for handling and choosing a rubber loop are completely identical to working with a rubber band.
Training rubber bands are the safest equipment, they do not harm either men or women.
Life hack
In fact, if you are unsure of which training rubber bands to choose for a beginner, try using simple rubber bands. Although they are inferior in their characteristics to loops, they are often cheaper. In addition, the harness is easier to adjust by changing the length of the lever to change the rigidity.
After you have tried to practice with rubber bands or resistance bands, determine their rigidity using a canter or spring weights. Having determined the ultimate level of stiffness, use this figure to select loops that are suitable for the load.
© snaptitude - stock.adobe.com
To summarize
Knowing how to choose a rubber loop for training can increase your performance in any sports discipline. Very often, it is the rubber loops that help overcome the force plateau and increase the effectiveness of a particular exercise. This is achieved due to the fact that it is not necessary to use auxiliary movements, which differ in technique and amplitude from the main one.
