Workout with fitness elastic bands from model Anna Andres

Training with fitness elastic bands by model Anna Andres

For beautiful legs you need a maximum of 30 minutes a day.

Exercising with resistance bands has become incredibly popular. You can use them in the morning for exercise, take them with you on the road and train not only in a large gym, but also in a small room. They don’t take up a lot of space, weigh little and are great for training legs and glutes.

The set usually contains several fitness bands with different weights, so choose according to your capabilities and keep track of your fitness progress.

Anna Andres

model

Sharing her workout.

Jumping Jack

This exercise is great as a warm-up.

Technika:

• Feet shoulder width apart, arms bent at the elbows at the chest.
• The rubber band is stretched on the shins.
• Perform 50 jumps, spreading your legs apart. The jumps should be soft and springy, and it is better to land on the heel.

Dôležité: Do this exercise only in sneakers.

Crab

By the end of the exercise, your muscles should be burning. Performing it, it is important to tense the abdominal muscles.

Technika vykonávania:

• Put your feet at shoulder width, and leave your hands at your chest, as in the previous exercise.
• Pull the rubber band over your thighs.
• Bend your legs slightly at the knees and start stepping: two steps to the right and two steps to the left – one repetition.
• Do 50 reps if you’re a pro, and 20 if you’re a beginner.

Steps back and forth in a half squat

Technika vykonávania:

• The resistance band is just above the shin.
• Legs slightly bent at the knees, body tilted forward.
• Take steps back and forth.
• Perform 20 repetitions: one repetition – one step back and forth.

Standing leg curl

Technika:

• Arms can be placed in front of you, leaning on a wall or holding onto a chair.
• The rubber band is at the bottom, just above the ankle.
• Pull the leg back, the movement should be short and go from the hip.
• Do not arch your back, do not slouch.
• Perform the exercise 50 times with each leg.

Squats with lateral lifting of legs

Performing this exercise, you can easily get rid of “lugs”.

Technika:

• Feet at shoulder width.
• Squat down, rise and from a standing position take the straight right leg sideways.
• Repeat the same with the left leg.
• The weight of the body during squats is transferred to the heels.
• Perform the exercise 20 times for each leg.

Shell

Exercise technique:

• Lie on your side, support your head with your hand.
• Pull the rubber band over the hips, feet locked together.
• Start to spread the hips.
• When lifting, tense the buttocks.
• Make sure that your back and pelvis do not fall backwards.
• Repeat the exercise 20-30 times.

Hýžďový most

It is important to watch the position of the back, it should always be straight.

Technika:

• Lie on your back, bend your legs at the knees, place the rubber band on your hips.
• Raise the pelvis, transferring the entire weight to the feet and tensing the buttocks.
• Spread your legs apart.
• Vráťte sa do východiskovej polohy.
• Perform at least 20 repetitions.

Lift leg up

Technika:

• Postavte sa na všetky štyri.
• Raise your leg to 90 degrees, and when lowering, do not touch the floor with your knee.
• Fix the pelvis so that it does not shift sideways.
• Chrbát majte rovný.
• Repeat 20 times for each leg.

The workout is over. Detailed performance of exercises can be seen in the video on the “Championship”.

Source: “sportchic.ru”.