The bands or rubber bands are one of the accessories more employees to exercise and gain strength at home or at the gym. They are also often used in yoga or Pilates sessions. If you want to add the elastic bands to your training to be in shape, it is time for you to review everything you need to know to get the most out of this accessory. Keep reading!
Training with elastic bands
Training with elastic bands has become one of the most popular training options today. Not surprisingly, the variety of lengths and levels of strength in which we usually find them, together with the many workouts that we can do with them, have made them an essential of any gym or personal training.
Because another tremendously positive aspect of elastic bands or bands is that they are used both for training in the gym room, as well as in directed classes or in outdoor workouts. It is also an easily portable training equipment, and it is easily stored.
Depending on the weekly training plan you plan to follow, a different type of elastic band will suit you. There are some with handles for the hand, cylindrical, flat, and of very different strengths and lengths. Ask your instructor or personal trainer what type of elastic band you should use in your workouts to achieve the goals you set for yourself (tone up, lose weight , gain resistance, etc.).
5 exercises to train with elastic bands
If you want to start training with elastic bands, then we propose a series of workouts to exercise with the elastic bands below. We hope you try some of these ways to train with elastic bands, and get the expected results:
Front squat
Place your feet slightly wider than your shoulders. Holding a handle in each hand, place the top of the band over each shoulder. Sit up straight, chest up, abdomen firm, pressing knees out onto heels. Get back up to the starting position and do 8 to 12 reps.
Leg extension
Grab one handle of the elastic band in each hand and step in the center with your feet at the hips. Stand straight and cross the handles, bringing your hands to your hips. Extend diagonally 4 times, and to the side another four. Repeat 8 to 12 times.
Leg curl in pronation
Lie on your stomach and wrap a band around your right ankle, anchoring the other end to a door or support. Get away from the anchor to create tension. Squeeze the center and bend the leg at the knee, bringing the heel towards the buttocks as far as it can comfortably reach. Slowly return your leg to the starting position and repeat 10-15 times, then switch sides and do the same.
Gluten Bridge
For this exercise it is important to bring the heels as close to the gluteus as possible. With a band tied around the legs just above your knees, we will lie on our back with the entire sole of the foot on the floor, bending the knees at 90 degrees. It’s about lifting your hips until your shoulders, hips, and knees are aligned, contracting your glutes throughout the movement. They should be done 15 to 20 repetitions.
Sitting abduction
Tie the elastic bands around your knees, from the top almost to the calves. Sit on the edge of a chair or step, and place your feet slightly wider than the knees. Relax your shoulders and prop yourself up on the palms of your hands. Get on your toes and spread your legs as wide as you can, and try to hold on like that for a few seconds. Repeat this 15-20 times in sets of 4 batches.
As with any exercise routine, elastic resistance bands will increase the strength of your muscles and stimulate their growth. Also, unlike what happens when working with weights or dumbbells, you will be able to work the muscle in a much broader and more complete way. Not so focused on a specific point.
