What to do if you don’t have fitness resistance bands at home? An athlete told us how to replace exercise equipment

What to do if you don’t have fitness resistance bands at home? An athlete told us how to replace exercise equipment

We’ve found six alternatives that work just as well!

trainer in boxing, kickboxing, Thai boxing, fighter of “Nashe Delo” promotion.

A fitness band is an elastic band with shock-absorbing properties. It provides additional resistance during the contraction of muscle fibers. In addition, the projectile creates negative tension, which is the most effective way to work out deep muscles. However, this training device is not always and not everyone has at hand. Today I will tell you what it can be replaced with.

What to replace the fitness rubber band with?

You need to find an object or material that can replace the band. Or come up with another way of training. In the first case, the following come to mind:

1. elastic bandage;
2. a jump rope;
3. a medical tourniquet.

With these devices you can easily replace the fitness rubber band when working with the target muscle groups. Let’s look at a few simple exercises.

Squats with an elastic bandage

Leg muscles are involved.

Technique

• Put the bandage just above the knee joint on both legs so that there is a noticeable tension between them.
• Bend your knees and slowly lower yourself to a half squat. Control your knee joints – they should not move to the sides or off the squat line.

Side to side jump rope in front of you

This exercise works the shoulders.

Technique

• Fold the rope twice. Extend your arms in front of you at shoulder width so that the rope is in both hands.
• Perform the rope pulls first diagonally upwards, then sideways parallel to the floor, and finally diagonally downwards.

Medical tourniquet pulls

This exercise involves the shoulders and pectoral muscles.

Technique

• Take a medical tourniquet in both hands. Lower them in front of you, straighten them in the elbow joint.
• Make short movements with your arms to the sides at the same time. Gradually raise your arms up to the level above your head and then return down to the starting position.

Perform each exercise depending on your fitness and the purpose of the workout.

Alternative exercises with other objects

Consider some statodynamic exercises. Statodynamics is the exposure of slowly contracting fibers to improve the body’s aerobic capacity and develop strength.

For this load, you can perform free-weight exercises using improvised objects:

1. water bottle;
2. stool;
3. soccer ball.

Squats with a water bottle

In this exercise, the legs, arms and body work.

Technique

• Take a 5-liter water bottle in your hands.
• Put your feet wider than shoulder height, turn your toes to the sides.
• Perform squats while holding the bottle in front of you.
• Do squats slowly, especially slowly try to return to the starting position when bending the knee joint.
• Do not extend your knees to the end so as not to block the ligamentous apparatus.

Lunges with a stool

This exercise involves the legs, arms and body.

Technique

• Take a stool in your hands.
• Perform lunges alternately, stepping back and holding the object with both hands in front of you.
• Lunges should be done smoothly, without lowering the knee to the floor until the end.
• Alternate legs.

Push-ups on a soccer ball

Technique

• Let the air out of the ball, so that you can lean on it, and he – bend inward.
• Place one hand on the ball and the other on the floor so that both hands are shoulder width apart.
• Perform push-ups with your body weight transferred to the hand that is on the floor.
• Do several repetitions, then change hands.

All exercises should be performed depending on your physical capabilities.