Exercises with rubber expander for women

Expanders were popular back in Soviet times and consisted of two handles connected by 3-4 metal springs or thick rubber bands. Today, another, simplified version is in use - ordinary elastic bands 10-15 cm wide, which can have different densities and, therefore, create different loads. In sports stores, you can buy sets of several of these bands to work with both stronger and weaker muscles.

An elastic band, commonly called a rubber band, is a compact and practical exercise machine for women. It is perfect for home workouts, as it does not take up much space. You can take it with you to the stadium or on a trip, and do exercises with a rubber band https://gracify.co.uk/rubber-vs-cork-yoga-mat/ in any conditions.

How do resistance band exercises affect muscles?
Unlike dumbbells, which load the muscles solely due to gravity, the rubber band works a little differently. It provides constant tension, and the muscles do not relax at any point. At the same time, you get maximum stretching and peak contraction - important factors for effective training.

In addition, exercises with a rubber band exclude the help of inertia during movements. You can "throw" a barbell or dumbbell, sacrificing technique and risking your health for the sake of lifting more weight. With an expander, this trick will not work - all movements will be performed technically and carefully, minimizing the risk of injury. But even before exercises https://gracify.co.uk/yoga-vs-pilates-vs-stretching/ with a rubber band, you need to warm up well to prepare your body for the load.

Exercises with rubber expander for women
Legs and buttocks
Lunges with an expander
Stand with one foot on the rubber band in the middle. Hold both ends comfortably in your hands. Lower yourself into a lunge, moving your free leg back so that the bend angle in the knee of the working leg is straight, and the back leg knee almost touches the floor. Keep your back straight. Return to the starting position. Repeat 10-15 times on each leg.

Romanian Deadlift with Elastic Band
Stand on the band with both feet in the middle. Grasp the ends of the band so that you feel resistance. Bend forward, moving your pelvis back, keeping your legs as straight as possible, and keeping your back straight and arched at the waist. At the bottom point, feel how the muscles of the back of the thigh stretch. Return to the starting position using the effort of your buttocks. Repeat 15-20 times.

Leg curls with rubber band
Throw the band over a cabinet leg, a radiator section, or another reliable “fastener.” Tie the ends around your ankles. Lie down on the floor with your stomach down so that the band is slightly taut. Raise your body on your elbows, press your pelvis to the floor. With a powerful movement, pull your heels to your buttocks, and then slowly return to the starting position. Repeat 15-20 times.

Leg swings with elastic band
Get on all fours. Secure one end of the band in a way that is comfortable for you. Secure the other end carefully to your foot or ankle. Move your leg back, contracting your gluteal muscle as much as possible. Repeat 12-15 times on each side.

Back and chest
Seated Expander Row
Sit on the floor with your legs stretched out in front of you. Throw the band over your feet and comfortably grasp its ends with both hands. Straighten your back. Move your elbows back, bringing your shoulder blades together, and hold this position for 1-2 seconds. Slowly return to the starting position. Repeat 12-15 times.

Lateral traction with expander
If you have a horizontal bar at home, use it, if not, a cabinet leg or something similar will do. The difference is that in the first case you will perform the exercise standing, and in the second - lying on the floor. Throw the band over the bar. Take the left end in your right hand, the right end in your left. Pull the ends of the expander down through the sides, concentrating on the movement of the shoulder blades. Do 12-15 repetitions.

Front Raises with a Rubber Band
Stand up straight, throw the band behind your back. Grasp both ends so that with your arms out to the sides you feel tension. Bring your straight arms together in front of you, straining your chest muscles. If the length of the band allows, cross your arms to increase the amplitude and contract your muscles more strongly. Perform 15-20 repetitions.

Shoulders and arms
Vertical press with expander
Sit on the floor or a couch, placing the band under your buttocks. Grasp both sides firmly. Place your hands as if you were doing a dumbbell press while seated. Even at the bottom, you should feel the tension of the band. Raise your arms up, straightening them. Do 15-20 reps.

Standing Arm Raises with Elastic Band
Stand up straight, stepping on the tape in the middle with your feet. Take the left end of the expander with your right hand, and the right end with your left. Raise your arms through the sides until they are parallel to the floor. Keep your elbows slightly bent and your back straight. Do 15-20 repetitions.

Bent-over arm raises with a rubber band
Do the same as in the previous exercise, but bend your body forward, keeping your spine straight. For convenience, you can bend your legs at the knees.

Bending your arms with an expander
Stand with your feet in the middle of the band, comfortably grasp both ends with your hands so that even with your arms down you feel resistance. Bend your arms at the elbows, pulling your hands to your shoulders. Press your elbows to your body. Do 15-20 repetitions.

Overhead Arm Extensions with Expander
Kneel down with the band under your ankles. Raise your arms, keeping your elbows close to your head, and move your forearms back and grab the ends of the band with your hands. Straighten your arms, keeping your elbows still. Do 12-15 reps.

Frequently asked questions
How to create a set of exercises with a rubber band?
Assess your appearance and physical capabilities to understand which muscle groups require additional work. Train 3-4 times a week, working the whole body, but paying more attention to the muscles that are most important to you. Perform 3-5 sets of exercises, resting 40-80 seconds between them. You can combine exercises into supersets or do circuit training.

Are resistance band exercises effective for weight loss?
Of course. Any physical activity helps you lose weight if you combine it with proper nutrition. For a better effect, you can add cardio - running , cycling, jumping rope , swimming, etc.

Will elastic band exercises help a girl gain muscle mass?
If you are a beginner and have several bands with different resistance levels in your arsenal, regular training will bring its benefits, but it will not replace basic training. It is worth adding basic exercises with your own weight to the exercises with the rubber band - squats (including on one leg, pull-ups , push-ups ).

Resources:
https://www.vevioz.com/read-blog/230118_is-it-possible-to-eat-at-night-when-losing-weight.html
https://zekond.com/read-blog/93811_diet-for-men-for-weight-loss-with-yoga.html
https://postheaven.net/juliafernandaz/how-to-choose-a-yoga-mat
https://writeablog.net/juliafernandaz/why-do-you-need-a-yoga-mat

Edit Report
Pub: 01 Nov 2024 14:06 UTC
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