How to use elastic resistance to band muscles?

Rice Resistance band or Elastic band It must be thereFitness equipment The cheapest and cheapest The most effective.

Rice Resistance bandyes Elastic bandWith multiple resistorsgymdialog boxBodybuildingdialog boxpilatesdialog boxmusclesee yogaPage: 1 these ones hereGym accessoriesThey are our precious allies exercise sb.'s muscles and Muscle enhancement stay Sculpture body.

Whether you are a beginner or an experienced person, the practice of resistance belt will greatly test your muscles.

You can use these Elastic bandWhenpractice Aim at any part of the bodyDon't strain your joints too much

and Muscle exercise Usually focus on large muscle groups, exercise and muscle Resistance band very nice Ask for smaller muscles They also play a stabilizing role.

2、 Different types of seismic zones

How to connect with all kinds of elastic resistance bands my fairy

Elastic band There may be different shapes, sizes, colors and Resistance level.

Here is a brief introduction to the main categories

Shape and size of elastic belt:

  • Closed loop elastic belt: it can be shorter and thinner, also known as micro band or longer and thicker.
  • Unclosed elastic band: with or without handle available

Color and intensity grade:

  • The resistance band follows the color code according to the resistance level, but not all markings are standard.
  • The strength of the strip ranges from very low to very strong: the fine elastic strip has a strength of 1 to 10 kg, while the thicker and longer strips have a strength of 5 to 90 kg.

How do you use these tapes to achieve your goals?

How to use elastic resistance band my fairy

These exercises Elastic band or Resistance band It can be combined with your two FA training.We :

  • You can combine them into a complete muscle trainingUsed throughout the body or by selecting specific muscle groups3-5 yearsPage: 1 implement8-25 repetitionsevery lastPage: 1Page: 1 Copy a box to your site on this site.
  • Or warm them upEspecially for activating specific muscle groups. For example, if you find hip muscle activation difficult, please perform two series of water fire and Side squat Before your next leg training You have to practice many times to feel the muscles of your buttocks without getting too excited - you're just warming up!

How to exercise my fairy with elastic resistance belt

Best 11 exercises

1. side wall

Target muscle:Big back

Practice with elastic strength bandPractice with elastic strength band

How to conduct exercises:

Stand with your back against the wall put down Resistance band Put your arm over your head Now pull your arm down, fold your elbow at a 90 degree angle, and extend the elastic band to your shoulder. come full circle

Page: 1 Triceps extension

Target muscle:triceps

My FairiesMy Fairies

How to conduct exercises:

Hold the elastic band in your hand with the folded elbow, and place your right elbow on your head with your forearm parallel to the ground. Your left hand should be opposite your left shoulder Now extend your right arm over your head to make sure the bandage is tight and the muscles above your right arm are attracted. Finally return to the starting position.

Page: 1 the biceps

Target muscle:the biceps

How to conduct exercises:

Sitting on a chair or high heels Tie the resistance under your right knee and grab it with your right hand Reach your hand to your right shoulder to reach out your hand. When you shoot at the belt, the top of the arm can't move, the elbow should be under the shoulder and near the body. Release the voltage and return to the starting position Rehearse on the one hand, rehearse on the other.

Page: 1 Stress external rotation

Target muscle:on the shoulder

External rotation with elastic strength band External rotation with elastic strength band

How to conduct exercises:

Put a mini band on your wrist Bend your elbows and place them next to your body Move the forearm to the side to extend the strap ("the top of the arm should not move") while turning the palm of the hand to move the palm upward when the elastic band is extended. come full circle

Five Fire hydrate

Target muscle:Hip, hip

Fireproof water with elastic strength band Fireproof water with elastic strength band

How to conduct exercises:

Driving on four legs Put the resistance band on your knee Your neck, your back and your hips must be in line. Lift your left leg and extend the elastic band The rest of the body must be still (...) Rehearse from one side, then from the other side.

Six Tang Jiti

Target muscle:Hip, hip

My fairyMy fairy

How to conduct exercises:

Activate the four leg resistance band must be above your knee Your neck, your back and your hips form a straight line. Extend your left leg back and fold your knee to extend the elastic band. Make sure your hips are parallel, not your back. come full circle Rehearse from one side, then from the other side.

Page: 1 Improved side leg lift

Target muscle:Abdels

Improved side leg lift - my fairyImproved side leg lift - my fairy

How to conduct exercises:

Put your position on the lower side panel Bend your left leg and extend your right leg so that your right elbow, knee and left foot lie on the ground. The resistance band must be on your knee Lift your right leg up (all the way out) for strength. Keep your body upright and tighten your hips come full circle Rehearse from one side, then from the other side.

Page: 1 High plane leg lift

Target muscle: Abdomen

Page: 1 Elastic strength of high plane leg lifting beltElastic strength of high plane leg lifting belt

How to conduct exercises:

Put your hands and feet on the ground Your hands should be directly under your shoulders and your body should be in a straight line The resistance band is around your ankle Tighten your waist and hip muscles, lift your left leg, and extend the elastic band. Keep your back upright and don't hurt your back. come full circle Rehearse on one side, then on the other.

Page: 1 Side squat

Target muscle:Hip, thigh

You know what?

This exercise, as well as the hip induction ("nr.11"), is aimed at a part of the hip called the "medium oral muscle.". When you're on one leg, it's hard work. So strengthening it will improve your walking posture!

My fairy with an elastic strengthMy fairy with an elastic strength

How to conduct exercises:

Start with the feet off the shoulder width and toes forward or slightly outward. The resistance is on your knees When you stand up, lift your right leg to the side and bear the external muscles of your buttocks. Lift your legs to the floor and do it again Every new rehearsal has to change sides

Ten Jump seat

Target muscle: hips

Jumping square and an elastic strength beltJumping square and an elastic strength belt

How to conduct exercises:

Start with the feet off the shoulder width and toes forward or slightly outward. The elastic band is on your knee Then climb up and jump to the next powerful jump. Land gently on your toes. You can stand up normally or keep jumping.

Page: 1 abdication

Target muscle:butt

Abdication with elastic strength band - my fairyAbdication with elastic strength band - my fairy

How to conduct exercises:

Put your hands on the wall and use your hands to keep balance. The resistance must be around your ankles The resistance can also be reduced by placing an elastic band on the knee. Lift your left leg to the side and cut off the lateral muscles of your buttocks. Keep your body upright and don't bend the trunk. Back to the starting position Rehearse from one side, then from the other side.

You'll find the best Resistance band Elastic here <<

Elastic strength band for sports

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