Fitness gum is a full-fledged sports simulator with which you can pump almost all muscle groups. It will be useful for both women and men. Now you can easily maintain excellent physical shape at home, if you do not have free funds for the gym. In addition, the fitness gum is easy to take with you wherever you go, it can easily fit even in a small handbag. So, today we will begin to download the most problematic area of the buttocks in many women, as, indeed, in some men.
Benefits
Before you begin exercises for the buttocks with an elastic band, let's look at the advantages of this sports equipment.
- The gum is very compact. If necessary, you can even put it in your pocket.
- Using sports gum, you can pump absolutely any muscle group, that is, it is a completely universal sports equipment.
- Due to the fact that the gum provides additional resistance, the muscles are pumped much more efficiently.
- Sports elastic is available at the price of any category of persons. In addition to the low price, it is also sold in any sports store, that is, you will not have any difficulties with its purchase.
- By purchasing high-quality sports rubber, you buy a shell for many years. Thanks to their material, they serve for a long time, unless, of course, you operate and store it correctly.
As you can see, the gum has a lot of advantages. Now let's talk about the execution technique.
rules
Exercises for buttocks with elastic can be started at any stage of physical fitness. The only requirement is that you yourself want to achieve some results and regularly perform exercises.
During training, do not forget to control the tension. In cases where you feel that the pulling force is not enough, fold the shell in half, because otherwise you will not see how effective exercises for the buttocks with elastic can be. The main requirement when performing is precisely that of creating sufficient resistance.
Now let's go directly to the exercises. First, consider the exercises with elastic for women for the buttocks.
"Shell"
- Lie on your side and lean on your shoulder.
- Put the fitness band just above the knees, bend your legs.
- Lift your leg around the knee while keeping your feet closed.
- Hold at the top for a few seconds.
- Repeat the exercises for the other leg.
- Watch your back and pelvis so that they do not fall back.
- Stretch your buttocks muscles while lifting your legs.
Such an exercise with an elastic band for the hips and buttocks must be performed at least 10 times for each leg.
Half bridge
- Lie on your back and bend your knees.
- Place the elastic so that one part is above the knees, and the second under the feet.
- Put your hands along the body.
- Leaning only on the feet and shoulders, lift the pelvis up and hold it in this position for several seconds, straining the buttocks.
This exercise for buttocks with an elastic also trains core muscles.
Abduction of the legs
- Stand straight, feet shoulder width apart.
- Put elastic on both legs in the ankle area.
- Lean against a wall or high-backed chair.
- Take one leg back, keeping it straightened and straining your buttocks.
- Hold this position for several seconds.
- Repeat for the other leg.
- Repeat 10 times for each leg.
Side step
- Starting position, as in the previous exercise.
- Take a wide step to the side, pulling up the second leg.
- The tension should be uniform. This can be achieved if the legs do not touch each other.
- In order for the maximum effect from this exercise with a fitness elastic band for the buttocks, it is necessary to take the widest possible step. Then the gluteal muscles will be as tense as possible.
- This exercise is allowed on straight legs and in a semi-squat.
Squats
- Put the fitness band on your knees.
- Do squats, pushing your buttocks back.
Such an exercise for the buttocks with elastic is much more effective than without it. In addition, it will not let you bring your knees together - this is the most common mistake among beginners.
The second embodiment.
- Stand on one end of the gum, and pick up the other in such a way that when standing, the gum is stretched as much as possible.
- When exiting a deep squat, the elastic will create an additional load on the buttocks and hips.
Leg breeding
- Lie on your back, put the elastic on your ankles.
- Raise your legs at an angle of 45 0 above the floor.
- Spread and spread your legs as wide as possible.
- If the exercise is too hard for you, move the elastic a little closer to your knees.
Good for girls
Exercises for buttocks with elastic are more popular with girls than with boys. And this can be understood.
For almost any girl, the paramount task is to lose weight and then keep fit. Rarely, any of the fair sex is concerned about building muscle mass. And fitness gum is the best suited for these purposes. We can say that such training is equivalent to power training, but you do not need to pull iron. At the same time, you yourself will be able to regulate the load and work out all muscle groups evenly, which means that you will avoid gaining excess muscle mass.
Good for guys
Is fitness gum useless for guys? Of course not. Exercises with it can be performed after injuries, after long breaks in sports, in order to preheat the muscles. In addition, exercises with elastic can be performed by people with congenital or acquired injuries of joints or connective tissues. Naturally, in all these cases it is necessary to choose the right loads and it is best to do this with the coach. At least at first, trust a professional, let him draw up a training program for you, and then you can go free swimming.