Fitness resistance band - what it is, what exercises and on which muscle groups you can do

The device we are going to talk about is a rubber or fabric band used for exercises on different muscle groups. The main advantage is the compactness of the training device, it fits in any bag and weighs little, which allows you to take fitness resistance bands anywhere. Even on vacation you can take your mini gym. At the same time, the functionality is very large, it is possible to pump and legs, and arms, and abs, it is only necessary to choose the right exercises.

Fitness expert of the club “Bionica Biohacking Fitness” on Vernadskogo Street

Training with fitness rubber bands helps to strengthen and increase muscle volume, fight cellulite, tone the skin and improve blood circulation. At the same time, the overall strength and flexibility of the body increase.

Inhoudsopgave

How to choose?

There are two main types: circular and bands. To cover as many different exercises as possible, it’s best to have both options. Ribbons are a straight line of different thicknesses with loops at the ends, they are more convenient to use when training on the arms. Circular fitness bands look like a circle and usually have a higher level of resistance. They come in different lengths: shorter ones are usually used for leg and glute training, while longer ones are used for arms and back.

When choosing a fitness resistance band, you need to take into account your fitness level, type and goals of training, as well as the degree of tension of the rubber band. To start exercising with such equipment, you need to choose a comfortable difficulty, which is measured in the level of resistance. It can be indicated by numbers (1-5) or letters (S, M, L, XL) from light to heavier. To begin with, you should choose a rubber band with the minimum resistance strength, this is necessary to gradually increase the load.

Exercises can be performed both separately and together with other complexes. Compose workouts for certain parts of the body or for all muscle groups, and for the best effect, perform three or four approaches of each exercise for 20-25 repetitions. But in no case skip the warm-up, it will prepare the body for work and avoid injuries.

Exercises with fitness rubber bands for weight loss

Squats

Techniek

Put the rubber band on the middle of the thighs. Stand with your feet slightly wider than your shoulders. Hands in front of you in a lock. Keep your back straight.
Perform a squat, pulling the pelvis back.
Make sure that your knees do not go beyond the toes.
Hold at the bottom for a few seconds.
Keer terug naar de beginpositie.

Scissors

Techniek

Fix the rubber band on your ankles. Lie on the floor with your hands along the torso with palms down.
Raise your legs slightly, but do not lift your lower back from the floor.
Now point the right leg up and the left leg down, then vice versa.
So alternately change the direction of movement, but do not lower your feet to the floor.

Lunges

Techniek

Fix the rubber band just above the knees. Stand up straight, hands locked in front of you.
Take a wide step forward and lower yourself down so that the knee of the front leg forms a right angle. The back leg comes as close to the floor as possible, but does not touch it.
Keer terug naar de beginpositie.
Repeat on the other leg.
Make sure the knee does not extend beyond the toe.

Bicycle

Techniek

Sit on the mat. Fix the rubber band on the middle of the foot, pull the toe towards you.
Lean back on your elbows, straight legs slightly off the floor.
Pull your right knee up to your chest and straighten your left leg, but don’t put it on the floor.
Then switch legs and repeat the movement.
For greater effect, you can perform the same exercise, but with the connection of the body. To do this, fix your hands on the back of your head and perform twists with the right elbow to the left knee and the left to the right while moving your legs.

Complex of exercises with a fitness rubber band for arms

Spreading arms to the sides

Techniek

Standing straight, take the rubber band on both sides and raise your arms to shoulder level.
The back is straight, shoulder blades are brought, look forward.
Spread your arms to the sides, straightening them.
Return to the starting position and repeat the exercise.

Vertical arm extension

Techniek

Stand up straight, arms extended in front of you at shoulder level.
Fix a rubber band on your wrists.
The left hand is immobile, the right hand is raised up to the maximum stretching of the rubber band, then lowered down.
Repeat on the opposite side.

Overhead resistance band press

Techniek

Stand up straight, stretch your arms above your head, the rubber band is fixed on your wrists.
Spread your arms apart, bending them at the elbows, with the shoulder blades close together.
Then return to the starting position.

Exercise for biceps

Techniek

Fix the rubber band with your feet, take the loops with one hand and stand up straight, arms down.

Now, without moving the body, bend the arm at the elbow, directing the hand to the shoulder.

Repeat the exercise on both sides.

Complex of exercises with a fitness rubber band for legs and buttocks

Backward leg extension

Uitvoeringstechniek

Fix the rubber band just above the knees. Stand on all fours, hands clearly under the shoulders, feet at the width of the pelvis.
Pull one leg up, hold it for a few seconds.
Then bring it back and repeat on the opposite side.

Squats with a step

Techniek

Put a rubber band on your thighs just above the knee.
Stand with your legs together and your back straight. Interlock your hands in front of you.
Take a step to the side and then squat, pulling the pelvis back and the body slightly forward.
Make sure your knees do not extend beyond your toes.
Step up and place your feet together.
Step to the other side and repeat the exercise.

Standing pull

Uitvoeringstechniek

Press a fitness rubber band under the feet, legs slightly wider than the pelvis, toes apart.
Tilt the body forward, pulling the pelvis back.
Take the edges of the resistance band in your hands.
Lift up by straightening the body and pulling back the edge of the rubber band.
Then bring your pelvis back again, lowering your arms. Repeat the movement.

External side steps

Techniek

Fix the elastic band on your ankles, spread your legs at the width of the pelvis.
Pull the pelvis back a little and tilt the body slightly forward.
Take a step to the right, stretching the rubber band, then put your left foot back to the starting position.
Repeat the exercise in the other direction.

The main advantage of this equipment is the ability to work out anywhere: street, home, gym. There are no barriers to training at all, so start your journey to your dream body.