Women's elastic band training method Elastic band back training method

Elastic bands are especially suitable for people who sit in offices. They are small in size and easy to carry. Elastic bands are very effective fitness equipment. However, any fitness should be done with the correct method to prevent strain.

1. Push-ups with elastic band

The first thing you need is definitely an elastic band. Next, you need to do a push-up posture. There are many ways to do it, but in this posture, both hands should be as wide as your shoulders, and then use the elastic band to tighten the shoulder blades on both sides, and each hand should hold one end of the elastic band. Next, press your body down, which is actually the same as doing push-ups. Just wait until the upper part of your arms is parallel to the floor. After that, it is natural to return to the starting position. This action counts as one round. You need to repeat this action about ten times to see the effect. You can also increase the number of times appropriately. Consider your physical condition and increase it appropriately.

2. Band side kick squat

You don't need to lie down for this exercise. Just spread your feet shoulder-width apart or hip-width apart, tighten your abdominal muscles, step on the resistance rope under your feet, and then grab the other two ends of the rope with your hands. If you pull it up, it can be pulled to the level of your shoulders. Next, bend your body at the knees and lean back as if you were sitting on a chair, but keep your calves upright. Use your heels to push your body back to the starting position, and when you stand up, lift your right leg to the side of your body. This exercise is done, but you need to repeat it about 12 times. This exercise needs to be done more than the first one because the intensity is not high enough.

3. Seated rowing with elastic band

Seated rowing naturally requires sitting. First, sit down on a flat floor and stretch your legs. The elastic band should be placed on the soles of your feet, but it should be wrapped around the soles of your feet. At this time, both hands should hold one end of the elastic band. Turn your body forward, then straighten your back and relax your shoulders. When the elastic band is pulled to both sides of the body, tighten your shoulder blades, pause for a while, and then return to the starting position. This action also needs to be repeated, about 12 times. The third action can be done the same number of times as the second action. These two actions do not need to be done as many times as possible, but they must be done 12 times.

This movement is very similar to the seated rowing, except that it does not require large equipment. A resistance band can achieve the effect. Sit up with your upper body straight and your legs straight. Wrap the resistance band around the soles of your feet, hold the two ends with your hands, and pull the resistance band toward your body until your palms are at the side of your waist. Keep your back straight during the process and do not hunch over. Repeat 30-40 times.

1. Physical therapy elastic band

This is one of the most widely used elastic bands. It is about 120 cm long and 15 cm wide, without handles, and open at both ends, not forming a closed loop. It is mainly used for rehabilitation and body shaping training, and is currently one of the most popular elastic bands.

Applicable fields: rehabilitation, body shaping, upper limb function training, functional training.

Advantages: easy to carry and widely used.

Disadvantages: Maximum resistance is relatively small.

2. Annular elastic band

Shenwa Fitness is also a very popular elastic band, which is more used for hip and leg (lower limb) training. The specifications vary, ranging from 10-60 cm.

Applicable areas: rehabilitation, lower limb training, auxiliary training for strength training (for example, it plays an auxiliary role in advanced pull-up training), functional training.

Advantages: Closed loop, easy to wrap around the body or fixed objects, suitable for static or small movements.

Disadvantages: Because it is shorter, the resistance is relatively large, and its applicability is not as good as the physical therapy elastic band.

3. Fastener-type (tubular) elastic band

The buckles at both ends of the Deep Digging Fitness can be combined with handles of various shapes. This feature makes the buckle elastic band the choice of many professionals and enthusiasts. It is about 120 cm long and has different diameters.

Applicable areas: rehabilitation, body shaping, strength training, functional training.

Advantages: Diverse training options and relatively even resistance changes.

Disadvantages: There are often too many accessories, which makes it inconvenient to carry, and the cost performance is low. The buckles of low-priced products are easy to break.

For most people, [physical therapy elastic band] and [circular elastic band] can meet the training needs of most people.

There are many places that sell fitness equipment.