Rubber band is a multifunctional trainer for working out all muscles. Such lessons can save time, qualitatively train without special simulators, without leaving home.
For those who prefer to study at home or wish to diversify workouts on block simulators, the rubber band will be an excellent choice for obtaining the desired results.
Thanks to the tape, muscles will come into tonus, become more elastic, and joints are flexible. Exercises will not enslave muscles, and the result will be visible after a month. Also with the help of tape you can lose weight and noticeably reduce the volume. For men, such training will help to maintain the muscles in a tonus, and with competent performance – to maintain muscle mass.
Any load should be moderate and correctly constructed, regardless of the type of training – power loads, running, development of flexibility, swimming. Remember that sports bring the result, it is important to properly restore the muscles. Tired, enslaved muscles will progress more slowly, and the weight loss process will stop. Therefore, to begin with, you need to start with three workouts a week. Provided that two days of rest.
For beginners in the first month, circular exercises are provided, in which one exercise is included for each muscle group. For men and women, from the second month, separate trainings for specific muscle groups are provided per day.
Legs (4 exercises) 3×20
Shoulders (2-3 exercises) 3×15
Back (2-3 exercises) 3×15
Biceps (1-2 exercises) 3×15
Chest (2-3 exercises) 3×15
Triceps (1-2 exercises) 3×15
And what exercises need to be done to remove fat from the abdomen, we tell here
This exercise trains the shoulder biceps. The greater the density of the tape, the stronger the load. Men, to maintain and grow the mass, it is necessary to select the load for 12 repetitions in the approach, and for women from 15 times.
The required number of approaches is from 3 to 4, depending on the level of preparation and the desired degree of complexity.
Exercise is designed to strengthen the muscles of the press. The most accessible variant of performance is a fixation of an elastic band from below, for example, to a leg of a table or a sofa. Do this until you feel a burning sensation in the muscles, this will indicate a qualitative and correct load.
The minimum number of repetitions is 30 times. It is important to feel the burning sensation in the muscles, and perform the exercise until the muscles fail in the work. Also follow the 3-4 approach.
The effectiveness of the squatting technique with an elastic band is that it gives a load with resistance. When lifting, you need to stretch the tape, making an effort, and squatting smoothly down without sudden movements. The exercise works on the gluteal muscles, the quadriceps of the thigh. Indirectly switches on the press and the waist to hold the flat back. The more the elastic band is stretched, the stronger the resistance. The minimum number of repetitions is 20 times.
Run 3-4 approach the maximum number of times – 20-50. The denser the elastic, the more the load.
Performed with a long rubber band, or with a round mini-rubber band. A long band should be tied around the legs, the distance between the feet should be equal to the width of the shoulders. When moving the legs, you should feel a good stretch of elastic and muscle tension. The exercise trains the hip and thigh muscles. Beginners are recommended to perform 20-30 times, more trained athletes – 50 repetitions. The 3-4 approach is also executed.
Exercise is done slowly, focusing on the muscles. Burning and fatigue should appear at the end of the exercise. After a minute of rest, repeat 2-3 again.
This complex works on the largest muscles of the human body. In addition to the main ones, additional muscles are connected – lumbar extensors, abdominal muscles. Also, working bark muscles improve posture.
Exercise increases the tone of the driving surface of the thigh, the inner part. A large number of repetitions will help get rid of excess fat, which is delayed by the female type in this zone.
On the reduction of the thigh must be felt the maximum contraction of the muscle, the tension should be strong, otherwise it will not get the necessary load. On each leg, repeat 30-50 times for the 3-4 approach.
Three powerful exercises for tightened buttocks:
Exercise strengthens the muscles of the back and spine, forming a correct posture. It is important to observe the correct technique. The main condition is to hold the even spine without rounding the back.
Men need to perform 12 times, choosing the tightest tape, and women 15-20 repetitions, but with a more elastic band. Also on the 3-4 approach.
This method will help to work the gluteal and hip muscles of the hip, improving the zone of "riding breeches." Performed either with a mini-eraser, or with a linked long tape, as in the case with the stepping steps. On both sides the same number of repetitions is performed.
Repeat the 30-50 sweeps on the 3-4 approach on both feet.
Feedback sent to us by our readers:
The advantage of the rubber band is that the load can constantly grow, without having to have a whole dumbbell line or home simulators. With the tape you can load absolutely all parts of the body, and the workouts will not bother. With it you can train at any age, with any physical data. The main thing is to know the extent of everything.
To increase muscle mass, the load should be gradually increased. For women, rubber tape can and will be enough. But for men this is not enough. Not the load.
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And women also 3-4 times a week doing exercises?
Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.