Ideal for the beginner: how to train at home with fitness resistance bands

This year has introduced us to home fitness like never before. Working out with books, water bottles and even furniture no longer seems so strange. Still, it’s much more convenient to get some minimal but versatile equipment – like fitness resistance bands. Elena Shvets, World Class gym instructor, told us about the benefits of using them and shared five exercises for different muscle groups.

How useful are exercises with fitness elastic bands?

They are effective and suitable for everyone. With fitness elastic bands you can diversify the training process, create a calorie deficit by increasing activity and tone your muscles by following the training regimen. You can also use this equipment as additional resistance in the work with weights.

However, training with rubber bands will not replace working with weights. You can create additional resistance with them, but only working with real weights will help you grow muscle mass. And this is provided that the modes of rest and nutrition will be observed.

If you have not done sports before, or physical activity for the last time was a long time ago, and now the muscle tone is not enough, then fitness bands will definitely help you!

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Rubber bands have different strength of resistance. The equipment should be selected in such a way that on the last 3-4 repetitions you feel burning in the muscles. At the same time, be sure to listen to your body. Make sure that your joints do not click and there is no discomfort during the exercises.

5 exercises with fitness resistance bands for a home workout

This workout primarily engages the gluteal muscles, the biceps and quadriceps muscles of the thighs. It also works the triceps, broad back and biceps. Be careful: if you are uncomfortable doing an exercise because you feel pain in your body, consult a specialist.

Other exercises and training complexes can be found in our “instagram”, in the current “Be in shape”.

Squats

Θέση εκκίνησης: standing, toes pointed slightly to the side, feet shoulder-width apart, shoulder blades aligned and lowered, hands at the waist, gaze forward, abs tensed.

Start the exercise by pulling the pelvis back. On the inhale perform a squat, bending the hip and knee joints. Exhale and return to the starting position.

Steps to the side

Θέση εκκίνησης: in a squat, wide feet, shoulder blades are brought and lowered, hands at the waist, gaze is directed forward, abs are tense.

Start the exercise on the inhalation with a step to the side. After the second leg, keep a wide stance. On exhalation fix in the starting position.

During the first and second exercises, the knees should always be directed towards the socks – do not put them inside. We rest on the whole foot.

Dead pull on one leg

Θέση εκκίνησης: standing, toe at the level of the heel of the foot in front of you, shoulder blades brought in and lowered, gaze directed forward, abs tensed.

Start the exercise on the inhalation with the pelvis backward. Stretch the back surface of the thigh of the leg on which the rubber band is on. Exhale and return to the starting position. Here the knees are also directed towards the socks. The pull is performed by pulling the pelvis back, not by tilting.

Horizontal pull

Θέση εκκίνησης: sitting, one leg (opposite to the working arm) stretched forward, gaze directed forward, abs tensed.

Exercise starts on exhalation with the scapula, then connect the forearm and perform rotation (turn it outward). Bring the hand to the torso, to the waist. On the inhalation, slowly return to the starting position by withdrawing the scapula. Do not hurry. It is important to sit upright, do not sway the body and maximize the focus on the work of the scapula.

Forearm extension from behind the head

Θέση εκκίνησης: sitting, the elbow of the working arm is directed upwards, the gaze is directed forward, the abs are tense.

Exhale and start the exercise by extending the forearm, straighten the arm completely. As you inhale, slowly return to the starting position. Do not hurry, the elbow does not “walk” – it must be strictly fixed.

Do each exercise in 5 approaches. Performing our training three times a week, you will be able to tone your muscles. But note: the technique of execution is important. Otherwise, you can get not only tone, but also pain in the joints.