Effective and simple workout with fitness resistance bands at home - video

How to pump your entire body with fitness tape. An easy workout you can do anywhere

September 29, 2022, 20:20 MSC

This set of exercises will suit any fitness level.

The fitness tape is a universal training device that can be used to pump most muscles. When stretched, the projectile creates additional resistance, which makes the exercises much more effective. Both an experienced athlete and a beginner can work out with the tape. Today we suggest to check the necessity of the tape in your arsenal and try to do a simple workout.

fitnesa treneris

Shows a set of exercises with a fitness tape for the whole body.

Satura rādītājs

Spreading arms to the sides

Execution technique

Stand with your feet on the fitness tape approximately in the middle, take the ends of the tape in your hands.
Exhale sharply spread your arms to the sides, inhale slowly lower them.
Your back should remain straight, the tape should be tightly stretched during the arm extension.

Perform 10-15 repetitions.

Raise your arms in front of you

Tehnika

Stand with your feet on the fitness tape approximately in the middle, take the ends of the tape in your hands.
As you exhale, raise straight arms in front of you, feeling the tension of the band.
As you inhale, slowly lower your arms back to the starting position.

Perform 10-15 repetitions.

Pull to the chest

Tehnika

Stand in a lunge position. Stand on the fitness band with the foot of the supporting leg.
Slightly bend forward to the knee, with your hands grasp the band closer to the foot.
As you exhale, pull the band sharply, pulling your elbows back and bringing your shoulder blades together.
Ieelpojot atgriezieties sākuma pozīcijā.

Perform 15 repetitions for each leg.

Biceps flexion

Tehnika

Stand on the middle of the tape, feet narrow, hands grasp the ends of the tape.
As you exhale, slowly bend your right arm at the elbow, bring the tip of the band clenched in your fist to your shoulder.
As slowly as you inhale, lower your arm back to the starting position.
Perform the same movement on the other arm.
Alternate arms during the exercise.

Perform 15 repetitions for each arm. To complicate the exercise, you can also work with small dumbbells.

Arm extension to the side

Tehnika

Put your feet shoulder-width apart, take a fitness tape. Stretch the tape behind your back near your shoulder blades, take the ends of the tape in your hands. Your fists should be at your shoulders.
As you exhale, slowly extend your arms out to the sides, stretching the band.
As you inhale, slowly return to the starting position.

Perform 10-15 repetitions.

Squats

Tehnika

Stand on the middle of the band, hold approximately the middle of each of its free ends.
As you exhale, bend your legs and go into a squat.
On the inhale, straighten your legs and come to the starting position, the fitness belt should be stretched.
During the exercise, the abs should be in tension.

Perform 15 repetitions.

Leg extension forward and sideways

Tehnika

Tie a tape around your legs, the tighter you tie them, the harder it will be to perform the exercise. Do not overdo it, the tape should be well stretched, but not restricting the movements.
Bring one of your legs forward, pull the toe towards yourself, you can lean on the wall with your hand. Feel the tension of the projectile.
Slowly return the leg to the starting position. Do this 15 times.
Then perform the same movement, but sideways. Do the same 15 times.

Do one more such complex on the other leg.

Backward leg swings

Tehnika

Tie a band around one of the feet. The ends should be the same length on each side of the projectile.
Put both ends of the tape on the floor, fix them with your hands and stand in a plank.
Keeping your abdomen tense, as you inhale, bend the knee of the leg tied with the tape and pull it up to your chest. At the same time, round your back and lower your head down.
As you exhale, bring the working leg back sharply, making a swing. Raise your head and straighten your back.

Do 15 times for each leg.

Take a break for a few minutes and repeat this complex again. For a detailed execution of the exercises, see the video.

Fitness tape is not the only kind of sports elastic bands. I’m sure you’ve seen the ring fitness bands, which many girls probably have at home. Look for exercises with these equipment in this article.