Today, such a device as a rubber band is gaining more and more popularity among sports enthusiasts. This seemingly completely useless simulator is successfully used both when performing simple warm-up exercises, and in combination with high physical exertion. Exercises with a rubber band can fully replace both a fitness studio and a well-equipped gym.
Physical education for everyone
A rubber band is a type of expander that is also called a shock absorber tape, rubber band or rubber band for fitness. Training with an expander can be another opportunity to build muscle, to create relief and even to develop muscles, ligaments and joints after injuries.
Today, with the participation of shock absorber belts, basketball, skiers, runners, and football players train .
Workout with rubber band. Exercise Technique
The correct use of a rubber tape will allow you to get rid of extra pounds and bring your muscles to tone. As a rule, it is precisely these goals that women pursue, and a special complex will help them in this. When performing each exercise with a rubber band, you must remember:
- in the initial position, the tape is slightly stretched;
- each exercise is done with full amplitude;
- smooth movements;
- when you return to the starting position, resistance is felt.
So, rubber band exercises for women:
Exercise 1. Bending the arms. Biceps load. Triceps and abs are involved.
Stand straight, in the middle of the tape, taking its ends in your hands. The muscles of the press are strained, the shoulder blades are lowered. Beginners do exercises without additional weights, and trained athletes can pick up dumbbells.
Hands alternately rise to the shoulders. They need to be lowered gently, without straightening the elbow joint completely. At least 12 repetitions must be done on each arm.
Exercise 2. Twisting. The load on the inner and outer thighs, oblique muscles of the abdomen, shoulders. The muscles of the arms and chest are involved.
The tape is stretched above the head, the left leg is lifted up, set aside and bent at the knee. Body weight is transferred to the right leg.
The abdomen is pulled in, the legs are alternately pulled to the elbows. On each side you need to do 12 twists.
Exercise 3. Side steps. The load on the thigh muscles. Involved are abs and back muscles.
Having stepped on the tape in the middle, you need to cross its ends in front of you and take the opposite in each hand. Put your feet shoulder-width apart and take additional steps alternately left and right. Each leg should have at least 12 repetitions.
Exercise 4. Lifting the squat. The load on the muscles of the legs and buttocks.
Stepping on the tape in the middle, you need to bend your knees and pull the elastic with your hands so that you feel resistance. Take dumbbells in your hands and rise from the squat position until your legs are fully extended. The blades in the process of execution fall down, the press is tense. Do at least 12 repetitions in one approach.
Exercise 5. Abduction of the legs to the sides. The load on the muscles of the hips and buttocks.
From an elastic band you need to make a loop and stand on it with your feet so that the socks are in the center of this loop. The ends of the gum are pulled up with both hands. One leg is sideways to the maximum possible sense of resistance. 20 reps should be done and the leg should be changed.
At first glance, it may seem that these exercises are suitable only for women, since men need more serious and effective training. To verify this, you must try. Exercises with a rubber band for men can only be supplemented with some sports equipment at home or in the gym.
Rubber Band Exercise Effectiveness
When the muscles are no longer the usual load and training does not give the desired result, exercises with a rubber band can be an excellent solution to the problem. Namely, at a certain stage of training, this mobile simulator will become an indispensable tool to increase the load efficiency.
It is known that power simulators offer only a fixed trajectory of the projectile and weights, which determines obviously specific position for specific muscle groups, depressing their abilities. Muscle cells are not contracting at full strength, and some assisting group muscles are not involved at all.
The main difference between the expander and the simulators is the unsecured trajectory of movement, due to which the amplitude is regulated by the person, not the simulator.
The best simulator for home fitness. Expanding opportunities
To make your arms stronger and more prominent, you need training with dumbbells and a horizontal bar. To supplement and diversify them, you can include exercises with a rubber band for hands in everyday training:
Exercise 1. Biceps
Having set your feet on the tape, you can hold its ends in hands tightly pressed to the body and bend your elbows.
Exercise 2. Triceps
Fasten one end of the tape under the heel, grab the other with a hand wound behind the head. Straighten the arm at the elbow, lifting and stretching the tape up.
Exercise 2. Shoulders
Stepping on the tape with two legs in the middle, you need to hold both ends with your hands at the level of the abdomen. Stretch the tourniquet, raising his hands to the chin and spreading his elbows to the sides.
Rubber expander. How to choose the right one?
As a rule, the length of the rubber expander is 1.5 meters, and the width can be completely different. It is selected based on the characteristics of a particular rubber band exercise. For example, for the press you need to buy a wide tourniquet, and for other muscle groups, a narrow one is also suitable.
Of much greater importance is the level of resistance of the tape, which is determined by its color. Yellow is a low resistance, red is medium, and green and blue are high. Therefore, beginners should start with a yellow ribbon, and then gradually increase the load, changing colors.
When choosing a rubber expander, you should also know that it does not matter to the muscles which simulator makes them work, whether it is a special device or an ordinary rubber tourniquet from a home medicine cabinet. That is why, if it is not possible to purchase a special rubber tape, but you really want to try, then at first you can use the usual Martens rubber bandage.
Advantages and disadvantages of rubber shock absorbers
Undoubtedly, a rubber band for fitness has more advantages than disadvantages, and any set of exercises with a rubber band will help to determine them:
- compact size and light weight;
- convenience in storage and transportation;
- the ability to use almost anywhere;
- low price;
- the possibility of using as a load amplifier;
- control over the range of motion;
- the ability to use complete with other sports equipment.
The disadvantages are much smaller, but they are completely insignificant and quite solvable:
- lack of handles for capture;
- slipping off hands;
- when wrapping limbs, there is a possibility of vein constriction.
In general, it can be noted that a rubber band is a simulator that is distinguished by its multifunctionality and can become a productive part of the training process in any sport.