Exercises with a rubber band: complex. Exercises with a rubber band for men and women

Today, such an adaptation as a rubber band is gaining more and more popularity among sports fans. This seemingly completely useless simulator is successfully used both for performing simple warm-up exercises, and in combination with high physical loads. Exercises with a rubber band can be fully replaced and a fitness studio, and a well-equipped gym.

Physical education for all

The rubber band is a kind of expander, also called a shock absorber band, rubber band or a rubber band for fitness. Training with an expander can be another opportunity to build muscle mass, to create a relief and even to develop muscles, ligaments and joints after injuries.

Today with the participation of tape-shock absorbers trainings of basketball players, skiers, runners, football players are carried out.

Training with a rubber band. Technique of performing exercises

Correct application of a rubber tape will allow to get rid of superfluous kgs and to lead muscles in a tonus. As a rule, it is these purposes that women pursue and in this they will be helped by a special complex. When carrying out each exercise with a rubber band, remember:

• In the initial position, the tape is slightly stretched;
• Each exercise is done with a full amplitude;
• Smooth movements;
• There is resistance during the return to the starting position.

So, exercises with a rubber band for women:

Exercise 1. Bending of hands. Load on the bicep. The triceps and the press are involved.

Stand up straight in the middle of the tape, taking its ends in hands. The muscles of the press are tense, the shoulder blades are lowered. Beginners do exercises without additional burdening, and trained athletes can take dumbbells in their hands.

Hands alternately rise to the shoulders. To lower them it is necessary smoothly, without straightening out completely the elbow joint. At least 12 repetitions are required for each hand.

Exercise 2. Twisting. Load on the inner and outer thighs, oblique abdominal muscles, shoulders. The muscles of the hands and chest are involved.

The tape is stretched above the head, the left leg is raised upwards, set aside and bent at the knee. The weight of the body is transferred to the right leg.

The abdomen is retracted, legs alternately are pulled to the elbows. On each side it is necessary to make twelve twists.

Exercise 3. Side steps. Load on the muscles of the thigh. The muscles of the press and back are involved.

Stepping on the tape in the middle, you need to cross its ends in front of you and take each hand in the opposite direction. Legs should be placed on the width of the shoulders and perform side steps alternately right-to-left. Each leg should have at least 12 repetitions.

Exercise 4. Lift-squat. Load on the muscles of the legs and buttocks.

Stepping on the tape in the middle, you need to bend your knees and pull up the elastic band with your hands so that resistance is felt. In the hands take dumbbells and rise from the squat position until the legs are fully straightened. The blades are lowered in the process of execution, the press is strained. Do in one approach, no less than 12 repetitions.

Exercise 5. Leaving the legs in the sides. Load on the muscles of the thighs and buttocks.

From the elastic you need to make a loop and stand on it with legs so that the socks are in the center of this loop. The ends of the rubber band are pulled upward with both hands. One leg is set aside to the maximum possible sense of resistance. You should do 20 repetitions and change your leg.

At first glance, it may seem that these exercises are suitable only for women, since men need more serious and effective training. To check this, you need to try. Exercises with a rubber band for men can only be supplemented with some sports equipment at home or in the gym.

The effectiveness of exercises with a rubber band

When the muscles are no longer sufficiently accustomed to work and training does not give the desired result, exercises with a rubber band can be an excellent solution to the problem. Namely, at a certain stage of training this mobile simulator will become an indispensable tool for increasing the load efficiency.

It is known that power simulators offer only a fixed trajectory of a projectile and scales, which determines for a particular muscle groups a deliberately wrong position, oppressing their abilities. Muscle cells contract not in full force, and some assisting group muscles do not participate at all.

The main difference between the expander and the simulators is the non-fixed trajectory of motion, due to which the amplitude is regulated by the person, and not by the simulator.

The best simulator for home fitness. Extend the possibilities

To make the arms stronger and more bold, training with dumbbells and a horizontal bar is necessary. To complement them and diversify, you can include in the daily training exercises with a rubber band for hands:

Exercise 1. Biceps

Having placed feet on the tape, you can hold its ends in the hands, tightly pressed to the body and bend your elbows.

Exercise 2. The triceps

Fasten one end of the tape under the heel, the other grabbed by the hand wound behind the head. Straighten the arm at the elbow, lifting and stretching the tape up.

Exercise 2. The shoulders

Stepping on the tape with two legs in the middle, you need to hold both ends of your hands at the abdominal level with your hands. Stretch the tourniquet, lifting your hands to your chin and spreading your elbows to the sides.

The rubber expander. How to choose the right one?

Typically, the length of the rubber expander is 1.5 meters, and the width can be completely different. It is selected based on the characteristics of a particular exercise with a rubber band. For example, you need to buy a wide tourniquet for the press, and narrow for other muscle groups.

Much more important is the level of resistance of the tape, which is determined by its color. Yellow - a weak degree of resistance, red - medium, and green and blue - high. Therefore, beginners should start with a yellow tape, and then gradually increase the load by changing the colors.

Choosing a rubber expander, you should also know that the muscles do not care what simulator makes them work, whether it's a special device or a usual rubber tourniquet from a home medicine chest. That is why, if there is no opportunity to purchase a special rubber band, and you really want to try, then at first you can use the usual Martens rubber bandage.

Advantages and disadvantages of rubber shock absorbers

Undoubtedly, the rubber band for fitness has more advantages than disadvantages, and any set of exercises with a rubber band will help them determine:

• Compact size and light weight;
• Convenience in storage and transportation;
• The ability to use almost anywhere;
• Low price;
• The possibility of using as a load amplifier;
• Control over the amplitude of movements;
• The ability to use in conjunction with other sports equipment.

The disadvantages are much smaller, but they are completely insignificant and are completely solvable:

• Lack of grip handles;
• Slipping from the hands;
• When winding limbs, there is a possibility of constriction of veins.

In general, it can be noted that the rubber band is a simulator that is distinguished by its multifunctionality and can become a productive part of the training process in any sport.