2023 Author: Jessica James | [email protected]. Last modified: 2023-05-21 03:31
Why do fitness adepts love elastic bands for sports so dearly? Yes, because these elastic bands make it possible to fully pump different muscle groups, even for those who regularly work with weights. Having correctly composed a workout, you can load the muscles no worse than on simulators, using additional stabilizing muscles.
I myself am a devoted fan of rubber bands. The first time I tried to train with them was five years ago: I wrote out a feed through AliExpress, just to understand how it works and if I need it at all. I tried it - and I haven't done a single workout without it. After jogging, she “finished off” her buttocks and quadriceps. Complicated the usual exercises, pumped the weakest zone - the arms. The Chinese tape honestly served a year. But when it burst, I already bought a set with different resistance forces. Now you can adjust the load: increase over time, and if there is a break, start with a more light workout.
I also highlighted the list of requirements for the "simulator": the elastic bands should be wide enough so that they are not pinched anywhere. Tight so as not to roll.
Another very important point: despite the fact that there are almost no contraindications for practicing with elastic bands, as, for example, for working with weights, it is also very important to remember about the execution technique here. If the exercise is on the buttocks, and you feel that the large muscle of the thigh is working, then something is going wrong. It is worthwhile to rebuild the position of the body and the height of the elastic.
So that you have the perfect complex at hand, we asked trainers from Encor Fitness to record a lower body workout for BeautyHack.ru readers. To turn it on - and nothing else you need to look for. Do these exercises at an average pace for a minute each. And then repeat the circle again. And one more thing - if you feel that you have not loaded your muscles enough. I have done this set twice already: I will say this - every time, sitting on a chair, I feel how well my legs and buttocks have worked.
Daria Prokhorova
elite trainer Encore Fitness
- Exercises with elastic bands - a full workout for the legs and buttocks. The complex will help you work out the leg muscles well, and especially strengthen the buttocks, which almost every girl strives for elasticity. The complex can be safely included in the training plan as a full-fledged workout for the legs and buttocks. By the way, fitness rubber bands are a great alternative to many exercise machines, while there is a place for them even in a small apartment.
Exercises with an elastic band for pumping the buttocks and quadriceps
Exercise 1: Right and Left Elastic Steps
When performing the exercise, the knees are slightly bent, the pelvis is pulled back, the back is straight. This exercise will help you to work out the muscles of the buttocks and abductors of the thigh.
Exercise 2: Elastic Hip Extension
Exercise will help work out the muscles of the buttocks. When performing, the supporting leg is slightly bent, the swinging leg is straight, the back is straight. When extending the hip, keep your back static.
Exercise 3: Right and Left Squats with Rubber Band
This exercise will work the muscles in your legs, glutes, front of your thigh, and abductors. When performing, the body weight remains on the heels, when squatting, take the pelvis back, keep your back straight.
Exercise 4: Lying on the floor with an elastic band on the hip extension
The exercise will help work out the back of the thigh and buttocks. During the exercise, stand on four points of support (knees and elbows), elbows should be placed clearly under the shoulders. When extending the hip, keep your back straight and motionless.
Exercise 5: abducting the hip while lying on the floor with an elastic band
The elastic should be worn above the knee. Starting position - knees bent, direct heels closer to the buttocks. While abducting the hip, stretch the elastic and do not swing your hips. Exercise will help work your glutes.
Exercise 6: Shoulder Bridge with Legs Abducted to the Side with Elastic Band
This exercise will help you work your glutes and hamstrings. The elastic should be worn above the knees. After lifting the pelvis at the top point, extend the legs to the sides.
