Pump your whole body with fitness resistance bands. 5 effective exercises from a fitness model

Pump your whole body with fitness resistance bands. 5 effective exercises from a fitness model

This projectile can become a great alternative to exercise equipment.

Fitness resistance bands are not only popular, but also very effective equipment for training at home and on the street. Resistance bands with different resistance will help to pump your abs, arms and legs. And if you find it too easy to work out with one, you can add a second one to make the exercise more difficult.

Be careful not to let the rubber bands slip on your joints during exercise, as this can be traumatic.

fitness model, blogger

For this workout, you will need two resistance bands with a comfortable resistance for you – a long and a short one.

Triceps curls

Technique

• Fix the long fitness rubber band on the bar, it should be above your head. Stand up straight, pelvis slightly pulled back, legs slightly bent at the knees. The abs are tense.
• Grab the free end of the projectile, the elbow of the working arm tightly pressed against the body.
• Pull the fitness rubber band down on the exhalation.
• As you inhale, return to the starting position. Make sure that the elbow is fixed during the exercise, we do not swing it.

Do three approaches of 12 repetitions for each arm.

Arm swings forward and sideways

Technique

• Fix one end of a long rubber band under the foot. Take the other end in the hand we will work with. Stand straight, back straight. You can grab the support with your free hand to keep your balance.
• Swing the arm sideways: it is slightly bent at the elbow, try to raise it to parallel with the floor.
• Return to the starting position and immediately make a swing in front of you. The working arm is slightly bent at the elbow and try to bring it to parallel with the floor.
• Repeat.

Do three approaches of 12 repetitions for each arm.

Horizontal pull with two hands

Technique

• Fix a long rubber band on the support so that you can grab the ends of the projectile with both hands. Stand up straight, pelvis slightly pulled back, legs slightly bent at the knees. The back is straight.
• Grab the ends of the resistance band with both hands. As you inhale, pull your arms towards yourself, keeping your elbows pressed against the body, trying not to swing them.
• Exhale and return to the starting position.

Do four approaches of 15 repetitions.

Leg swings

Technique

• Put on a short rubber band just above the knees. Make sure that it in no way slips on the joints, it can be traumatic! Hold on to the support with both hands, legs slightly bent at the knees, pelvis pulled back.
• On the exhalation do a straight leg swing back, feeling the tension of the rubber band.
• As you inhale, return to the starting position. Do not lower the working leg to the floor during the approach.

Do four approaches of 15 repetitions for each leg.

Elbow-knee

Technique

• Lie down on the mat, fix a short rubber band on the feet. The lower back is pressed to the mat, hands – behind the head.
• Pull the right knee to the chest and reach for it with the elbow of the left hand. Feel the tension of the rubber band.
• Return to the starting position and repeat the movement on the other side. During the approach do not put your feet on the floor.

Do three approaches of 30 repetitions.

This workout is a great way to diversify the usual activities in the gym, because you can always go outside. Remember that the key to a beautiful figure is not only exercise, but also a healthy diet.

Read more about training at home with fitness elastic bands in the article at the link.