It is not new that elastic bands are used in many workouts for various fitness disciplines. The elastic bands are available in different models and resistance levels (also called Thera-Band) can also be very useful now that we all train from home.
This wonderful accessory was invented in Russia in the early 50s and was used extensively as part of muscle, joint and tendon rehabilitation. Nowadays it has been included in functional training, gaining a lot of importance among fitness enthusiasts.
Index
The benefits of training with the elastic
The elastic bands can be used in different exercises involving different muscle groups: from the buttocks to the legs, but also the arms and abdominals.
The main advantages are:
- Stronger muscles;
- Greater range of movement: muscles gain greater flexibility;
- Reinforced joints;
Bungee training can be performed by people from any age and with different types of physical condition, just use the one with the resistance level suitable.
By training daily you will notice that the movements become easier, due to the increase in strength force muscular. When this happens, simply look for a band with a higher density, which will increase resistance.
Elastic training risks
Training with elastic bands can be done by anyone, it is true, but it is not without risks; in fact, these days, we have seen many videos on the Web of people who do they hurt a lot.
It may happen that the rubber band breaks and the practitioner gets injured. It often happens when the exercises are performed with the body or part of it hanging from the elastic. Therefore, we suggest that you evaluate the exercise and resistance of the elastic well to prevent accidents of this type.
We have selected the best exercises to do easily at home:
Hip extension
Target: this exercise serves to make the buttocks more toned, helps to improve the stability and strengthening of the hips, preventing possible injuries to different parts of the body.
Execution: on the floor, get on all fours with your hands, knees and toes on the floor. Place the elastic around your feet, extend one leg and return to the starting position.
Perform 3 sessions of 15-20 movements for each leg.
Side elevation
Target: this movement serves to make the shoulders stronger and more defined.
Execution: with your arms along your body, hold the ends of the elastic with your hands and place one foot in the middle of the elastic. After that, raise your arms keeping your elbows semi-flexed at shoulder height and do 3 sessions of 12-15 reps.
Squat
Target: it is used to strengthen the thigh muscles and tone the buttocks.
Execution: erect, feet aligned with your hips, put both feet inside the elastic holding the ends with your hands. You have to squat until your knees reach a 90 ° angle and then return to position.
Perform 15-20 reps for 3 sessions.