hit tracker
Tuesday, June 25, 2024
HomeSportsThe coach told what fitness gums exist and how to treat them

The coach told what fitness gums exist and how to treat them

Date: June 25, 2024 Time: 14:12:29

The coach told what fitness gums exist and how to treat them

Jul 5, 2023 11:15 AM UTC Audio Version: Your browser does not support the audio element.

In this article, three sets of exercises for different purposes await you.

The projectile that will be discussed is a rubber or cloth band that is used for exercises on different muscle groups. The main advantage is the compactness of the simulator, it fits in any bag and weighs little, which allows you to take fitness bands anywhere. Even on vacation, you can take your mini-gym. At the same time, the functionality is very large, it is possible to pump up legs, arms and abs, you just have to choose the right exercises.

fitness expert of the club “Bionika Biohacking Fitness” in Vernadsky

Training with a fitness band helps to strengthen and increase muscle volume, fight cellulite, tone the skin and improve blood circulation. This increases the overall strength and flexibility of the body.

Read more about another useful projectile here:

miraculous ball. How and why to train with medicine ball?

How to choose?

There are two main types: ring and ribbon. To cover as many different exercises as possible, it’s best to have both options. The tapes are a straight line of different thicknesses with loops at the ends, they are most convenient to use when training on the hands. Ring fitness bands look like a circle and generally have a higher resistance level. They come in different lengths: the shorter ones are usually used to train the legs and buttocks, and the longer ones are for the arms and back.

Photo: www.istockphoto.com

When choosing a fitness band, you need to take into account the level of fitness, the type and purpose of the workout, as well as the degree of tension on the band. To start exercising with such equipment, you need to choose a comfortable difficulty, which is measured in the resistance level. It can be indicated with numbers (1-5) or letters (S, M, L, XL) from light to heavy. To begin with, you need to choose an elastic band with a minimum resistance force, this is necessary for a gradual increase in load.

Exercises can be performed both separately and in combination with other complexes. Compose exercises for certain parts of the body or for all muscle groups, and for best effect perform three to four sets of each exercise for 20-25 repetitions. But in no case do not skip the warm-up, it will prepare the body for work and prevent injuries.

Read about another interesting inventory here:

A great alternative to a bar for beginners. How to train with bodybar?

Exercises with a fitness band to lose weight.

squats

execution technique

Put the elastic in the middle of the thighs. Stand with your feet slightly wider than shoulder width. Hands in front of you in the castle. Keep your back straight. Perform a squat by pulling your pelvis back. Make sure your knees don’t go past your toes. Hold the lower position for a few seconds. Go back to the starting position.

Photo: www.istockphoto.com

Scissors

execution technique

Fasten the elastic at the ankles. Lie down on the floor, place your hands along your body palms down, raise your legs a little, but do not lift your lower back off the floor, now point your right leg up and your left leg down , then vice versa. alternately change the direction of movement, but do not lower your legs to the floor.

Photo: www.istockphoto.com

lunges

execution technique

Secure the elastic just above the knees. Stand up straight, lock your hands in front of you, take a wide step forward, and lower yourself so that the knee of your front leg forms a right angle. The back leg falls as close to the ground as possible, but not touching it. Return to the starting position. Repeat with the other leg. Make sure that the knee does not go over the ball of the foot.

Photo: www.istockphoto.com

Bicycle

execution technique

Sit on the mat. Fix the elastic in the middle of the foot, pull the toe towards you, lean back on the elbows, slightly lift the straight legs off the floor, pull the right knee to the chest and straighten the left leg, but do not put it on the floor. on the floor, then change legs and repeat the movement, for greater effect you can perform the same exercise, but with the connection of the body. To do this, fix your hands on the back of your head and turn your right elbow to your left knee and to the right while moving your legs.

Photo: www.istockphoto.com

A set of exercises with an elastic fitness band for hands.

Raising the arms to the sides

execution technique

Standing up, grab the elastic band on both sides and raise your arms to shoulder height. His back is straight, shoulder blades are adducted, she is looking forward. She spreads her arms out to the sides, straightening them. She returns to the starting position and repeats the exercise.

Photo: www.istockphoto.com

Vertical extension of the hands

execution technique

Stand up straight, stretch your arms out in front of you at shoulder level. Secure the elastic band on your wrists. The left hand is stationary, the right hand goes up to the maximum stretch of the elastic band, then goes down. Repeat on the opposite side.

Overhead band press

execution technique

Stand up straight, stretch your arms above your head, the elastic is fixed at the wrists, extend your arms to the sides, bending them at the elbows, while closing your shoulder blades, then return to the starting position.

Photo: www.istockphoto.com

biceps exercise

execution technique

Close the elastic with your feet, grab the loops with one hand, and stand up straight, arms down. Now, without moving his body, he bends his arm at the elbow, directing the brush toward his shoulder. He repeat the exercise on both sides.

Photo: www.istockphoto.com

A set of exercises with a fitness band for legs and buttocks.

Pulling the leg back

execution technique

Secure the elastic just above the knees. Get on all fours, hands clearly under your shoulders, feet hip-width apart, lift one leg, hold for a few seconds, then bring it back and repeat on the opposite side.

Photo: www.istockphoto.com

Step Squats

execution technique

Slide the band over your hips to just above the knee. Stand with your feet together and your back straight. Close your hands in front of you in the form of a castle. Take a step to the side, then squat down, pulling your pelvis back and leaning your body slightly forward. Make sure your knees don’t go past your toes. Stand up and place your feet together. Step to the other side and repeat the exercise.

Photo: www.istockphoto.com

dead weight

execution technique

Press the exercise band under your feet, legs slightly wider than your pelvis, toes apart. Lean your body forward, while pulling your pelvis back. Grasp the edges of the band with your hands. Stand up, straighten your body, and pull the edge of the band. Repeat the movement.

Photo: www.istockphoto.com

exterior side steps

execution technique

Attach the elastic band at the ankles, spread the legs hip-width apart, tilt the pelvis slightly back and lean the body slightly forward, take a step to the right stretching the elastic band, then replace the left leg back to its original position. original position Repeat the exercise on the other side.

Photo: www.istockphoto.com

The main advantage of this equipment is the possibility of practicing anywhere: street, home, gym. There are no more barriers to training, so start your journey to the body of your dreams.

Read about another useful inventory item in this article:

What are TRX loops and how to train on them? Tips from the trainer and exercises for the whole body.

Want more tips and tricks for a healthy lifestyle?

Sign up for the weekly lifestyle newsletter.

Email Subscribe

* This website provides news content gathered from various internet sources. It is crucial to understand that we are not responsible for the accuracy, completeness, or reliability of the information presented Read More

Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.
RELATED ARTICLES

Most Popular

Recent Comments