Elastic band training methods Elastic band training back

Home fitness is becoming more and more popular in the past few years, the elastic band also followed the explosion of popularity, regardless of men and women, young and old can easily get started, do their own training needs. Many fitness bloggers are even taking the elastic band as the main training aids. What exactly is the elastic band in the red? Is it really that good? The following article will take you to see how amazing the elastic band.

What is the elastic band

Elastic band looks like a long belt, made of natural latex, with very good elasticity and toughness, can be used to train muscle stretching and endurance, at first it was used by physical therapists and rehabilitators to help adjust the position of the bone and muscle strength tools, later also used by fitness training experts to assist muscle training. Because elastic bands can help reduce the burden on the joints, they can effectively reduce the joint injuries often caused by plyometric training. Although the elastic band is suitable for all different muscle strength, but after all, it is still a professional sports training equipment, it is recommended that people who are just starting to use it under the guidance of a trainer at first.

The three main benefits of the elastic band

There is no reason why the elastic band is so popular. We have investigated the experience of elastic band users and have compiled the following three major benefits of the elastic band.

Benefit one: easy to carry

The biggest benefit of the elastic band is the storage, easy to carry, folded up is about the size of a small book, to be placed at home, or take to other places do not take up space. Such a convenient tool, but you can achieve the same effect as the large fitness equipment in the gym, who can not be impressed?

Benefit two: you can choose a variety of action usage

There are a lot of variations in the movement of the elastic band, which can meet the different fitness needs of different people. From increasing muscle strength, stretching, to a variety of aerobic training, yoga, an elastic band can be satisfied at once. As long as you follow the correct posture, you can easily achieve your fitness or slimming goals and it is well worth the investment.

Benefit 3: You can train different parts of the body

The elastic band can be trained for different parts of the muscle, so many fitness veterans also love to use, because you can train the fine muscles that are not usually easy to force. In addition, different hardness and thickness of the elastic band, can also meet the needs of different training stages of exercise, so that training more efficient.

How to choose the elastic band

Searching for elastic bands on the Internet may make you confused, because there are not only different colors of elastic bands, but also divided into different pounds, in the end how to choose? The poundage of the elastic band is related to the hardness and thickness, the greater the hardness and thickness, the greater the force required to pull the elastic band apart. Therefore, beginners, or muscle strength is not enough, it is recommended to buy from the thinnest, softest elastic band, and then as training increases, muscle strength becomes better, you can then advance to higher pounds of elastic band. In addition, the length of the elastic band should also pay attention to, not long enough elastic band, may make the sports training effect is greatly reduced. The most suitable length of the elastic band, should be able to not force the case, in the hands around 5-6 turns.

Elastic band training method teaching

As mentioned earlier, there are many ways to train with the elastic band, and there are different variations depending on the needs of each individual. Here we recommend four groups of the most commonly used movements to teach, so you can easily get started. In addition, the elastic band is already a formal muscle training, so before you start using the elastic band, remember to do a good stretching, stretching and other warm-up actions.

Action one: stretching training

This is a very basic movement of the elastic band, people who want to do plyometric training can be used as a warm-up action at the beginning, and the elderly who want to maintain muscle vitality can also do this action often. Commuters want to stretch during break time to refresh, also very suitable. The action is very simple, both hands grasp the sides of the elastic band, placed in front of the chest, and then open the hands outward stretch, so that the elastic band in front of the chest into a straight line, so repeat 30-50 times.

Action two: pectoral muscle training

Boys are eager to firm pectoral muscles, girls practice good pectoral muscles, but also can make the chest look more upright and more perfect. To practice good pectoral muscles do not necessarily have to go to the gym, a stretch band can also do oh. This action is based on the push-up position, the elastic band around the back, the two ends pressed under the palms of the hands, and then start to do the normal push-up, this time will feel the elastic band increased resistance, you can adjust the length of the elastic band according to demand. If you can't do the standard push-up, you can also start with kneeling push-ups, the use of the elastic band is the same.

Action three: back muscle training

This action is very similar to seated rowing, but does not require large equipment. An elastic band can achieve the effect. Sit with your body in a seated position, your upper body straight and your feet straight. Put the elastic band around the bottom of the feet, hold the ends with the palms of your hands, pull the elastic band in the direction of your body until the palms of your hands are at the side of your waist, the back should be straight during the process, no hunchback. Repeat this 30-40 times.

Action four: assisted pull-ups

Pull-ups are a good training exercise for the back muscles, but for beginners, or girls with less muscle strength, it is not easy to do a good pull-up. This is the time to use the elastic band also do assistance. Find a long enough elastic band, tied to the pull-up bar, so that the elastic band into a loop, and then put both feet on the elastic band, do pull-ups, you can feel the elastic band to provide the upward thrust. Next, you can slowly change to just putting one foot on the elastic band, and when you have enough muscle strength in your arms and back, you can do good pull-ups by your own strength.

Where to buy the elastic band

After all this talk about elastic band exercise, then where to buy a good quality elastic band? Now there are many poor quality products on the internet, if the material of the elastic band is not good, it is likely to cause injury during exercise. It is recommended to go to a professional sporting goods store, or fitness center, under the recommendation of a professional to buy quality assurance products, peace of mind to start training oh.