Exercises with Resistance Band to stay in Shape

Sportswoman exercising with a resistance band. Black and white photo

Sportswoman exercising with a resistance band.

The elastic resistance band is a great addition to any routine or strength-training program, and they can be purchased in a variety of sizes, lengths, colors and strengths. This exercise equipment is portable and can be easily stored, confirming the reasons for adoption. Exercises with elastic band are exciting, break the routine training and still challenge your strength and endurance.
The most common types of elastic resistance band include tube with handles, loop tracks and therapy bands. Models should be chosen according to the exercise plan specific training should be taken into account and also the user measures. It is recommended to practice the exercises with elastic band 8-25 repetitions with 2 or 3 sets for each of them.

1. Squat

  • Put the elastic band under the feet aligned according to their shoulders;
  • Hold one end of the elastic band with each hand;
  • Take the tip of the band over each shoulder, thus ensure that the strip remains in place;
  • Squat straight, watch out for posture and mainly contract the abdomen;
  • Go back to starting position and do 8-15 repetitions.

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2. Extension legs

  • Tie the elastic band, or search for a scale model;
  • Position yourself standing with the feet aligned according to the width of the hip, and use a wall for support;
  • Put the elastic band in the region of the ankles, around them;
  • Place your hand on the hip;
  • Raise the related leg, feel and challenge the resistance of the elastic band;
  • Slowly return the leg to starting position and do 8 to 12 repetitions for each leg.

b

3. Bending legs

  • Lie face down;
  • Put the elastic band around your right ankle;
  • Use the other end to support the left foot;
  • Bend the leg at the knee;
  • Take the heel toward the buttocks, but do not forget to go to your comfort limit, if you feel pain or discomfort, observe your conditioning;
  • Return to starting position and do 10 to 15 repetitions for each leg.

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4. Adduction of Legs

  • Anchor its elastic range at the time of the left ankle, to be used as a support;
  • Wrap the free end around your right ankle;
  • Align them according to your body measurements;
  • Move your feet, so there is a higher voltage;
  • Spread your legs and feel the tension of the elastic band;
  • Do not forget to tighten the muscles and require conditioning of thighs.

d

5. Pelvic lift

  • Put the elastic band around your legs at the knees up;
  • Lie on your back and hips and knees bent at 90 degrees. Move your knees while contracting the glute for 2 or 3 seconds and lift the pelvic area;
  • Slowly return to starting position and do 10 to 12 repetitions.

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6. Remada–Row

  • Put the elastic band under your feet;
  • Align them according to your shoulders;
  • Slightly bend your knees and place the belt in order to keep the hips back;
  • Hold the ends of the elastic band with your hands facing the outside of your knees;
  • Pull the elastic with your elbows bent toward the hips;
  • Repeat the movement 10 to 12 times.

f

7. Chest

  • Anchor the elastic band on the chest, in a column or a wall that supports resistance;
  • Take the ends of the track, take a step forward to reduce the gap, thus positioning the hands at chest;
  • Elbows facing up and palms facing down, point the band out away from you, until your arms reach full extension, and then contract the chest muscles;
  • Return to starting position and do the movement for 12 to 15 repetitions.

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8. Supino

  • Anchor the elastic band beneath your body at the time of the trunk;
  • Lie on a bench or on the floor with the face turned up;
  • Take one end with each hand;
  • Extend your arms on the top and at the shoulders;
  • Extend them all way to join the two ends;
  • Repeat the movement 10 to 12 times.

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9. Development

  • Position the center of the elastic band under your feet;
  • Take each end with one hand and place them at the shoulders;
  • Extend your arms up, always using the 90-degree angle as a reference to return to the starting position;
  • Write sets of 8 to 10 repetitions.

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10. Biceps and triceps

  • Attach the elastic band on a wall or hard surface in a high position;
  • Using the right support, get a free end;
  • Move gently, then pull the band down and take whole body forward from your knees, not forgetting to turn the right hip and turning the foot to maintain proper posture;
  • Write sets of 8 to 10 repetitions for each side.

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11. Twist Russo

  • Sit on the floor with legs extended;
  • Position the center of the elastic band at the bottom of your feet;
  • Hold the ends with your hands;
  • Bend knees slightly and keep your feet on the floor and lean back using 45-degree angle as a reference;
  • Turn the track, take the hand toward the side of the hip;
  • Do not forget to keep the lower back in the same position;
  • Return to starting position and repeat 10 to 12 times for each side.k

13. Reverse Abdominal

  • Attach the elastic band at a low point;
  • Lie on your back and bend your knees using the 90-degree angle as a reference;
  • Wrap the band around both feet together and distance yourself a little to increase tension;
  • Keep the abdominal tight and pull your knees toward your shoulders;
  • Return to starting position and repeat 12 to 15 times.

l

14. Triceps

  • Position the center of the elastic band on one of your foot;
  • Hold each end of the band with one hand;
  • Place the arms beside the body, it is essential to keep the palms facing back;
  • Bend your elbows until the upper arms are parallel to the floor;
  • Soon after, direct the arms down, not forgetting to turn them back from the body to reach out completely;
  • Write sets of 8 to 10 repetitions.

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15. Tricep Extension

  • Place the center of the elastic band under your foot
  • Take one end and stretch your arms upward.
  • By flexing the arm, bend the elbow so that your hand is positioned behind the neck.
  • Direct your hand to the ceiling and extend the arms completely.
  • Write sets of 10 to 12 repetitions.

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[ FIND OUT WHAT IS BETTER TO KEEP YOU HEALTHY…YOGA OR GYM ? ]

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