Pump your arms with fitness resistance bands. 4 simple exercises for home and outdoors

Pump your arms with fitness resistance bands. 4 simple exercises for home and street

Muscle growth will depend on the stiffness of the projectile.

Fitness resistance bands are probably the most versatile and compact equipment, which is suitable for pumping many muscle groups. They can be used at any level of training, because the set has rubber bands with different levels of stiffness. Usually this equipment is used to pump the buttocks, but you can perfectly train your arms.

Yulia Volkova

fitnes trener

The denser and stiffer the rubber band, the more difficult it will be to perform the exercise. Light rubber bands are used mainly for muscle toning or aerobic training, hard ones are used for mass building.

Arm extension for triceps

Choose a rubber band with a tension that is comfortable for you. When performing this exercise, you will need a support on which you can fix the rubber band. A great option would be, for example, stairs or tourniquets on the gym.

Tehnika

• Fix the rubber band on the support at about chest level. You can also fix one end of the elastic band on your shoulder, holding it with your free hand.
• Grab the free end with the hand we are going to do the exercise with.
• Pull the rubber band down until the triceps tense.
• Vrnite se v začetni položaj.

Do four approaches of 12 times for each arm.

Arm flexion on the biceps

Tehnika

• Sit on an elevated position, for example, on a chair or on a bench on the gym. You can also do the exercise standing.
• Fix one end of the rubber band under the foot, it is necessary to be in sneakers. Take the free end in your hand.
• Rest the elbow of the hand with the rubber band in the thigh, if you are sitting.
• Bend the arm, pulling the rubber band up.
• Vrnite se v začetni položaj.

Do four approaches of 12 times each.

Extension of both arms on the triceps

To perform this exercise, you will need a long rubber band.

Tehnika

• Fix the rubber band on a firm support, for example, on a ladder or a tree trunk, if you are outside.
• Turn your back to the support. Take the ends of the rubber band in both hands.
• Extend your arms with the rubber bands from behind your head upwards.
• Vrnite se v začetni položaj.
• If it is too easy for you, you can wrap both ends of the rubber band around your palm and do the exercise on one hand.

Do four approaches of 12 times.

Biceps flexion of both arms

To perform this exercise, you will need a long rubber band.

Tehnika

• Stand on the rubber band with both feet (you need to be in sneakers), the ends are held in each hand. The position is similar to jumping rope.
• Bend both arms and pull the rubber band up to the shoulders.
• Vrnite se v začetni položaj.
• If it is very easy for you, you can add another rubber band and work with two at once.

Do four approaches of 12 times.

Fitness resistance bands can be taken anywhere. They will not take up a lot of space in your bag and will help you to diversify your workout.