Have you ever seen or heard of elastic bands for exercising? It is a small accessory that has a thousand uses. Thus, the mini bar (or elastic band) can be defined as an object that has become essential for anyone who wants to improve their training.
In addition to being lightweight and easy to carry, these stretch bands, also known as stretch bands, can make all the difference in strengthening and defining muscles throughout your entire body.
In this way, the bracelet can be used in the gym or at home and does not require large spaces to carry out its functions. In addition, it fulfills the function of load in the exercises and replaces the traditional dumbbells, fitballs and kettlebells.
The elastic band presents little risk of injury and promotes greater calorie expenditure. If you are interested in knowing that it is available in different thicknesses, colors and lengths, which indicate the intensity of the piece, the thicker, the greater the tension.
How Do Exercise Elastic Bands work?
Flexibility provides resistance when stretching, which requires muscle tissue strength to perform the movement. Strong, the tape activates the area when the muscles contract and when they relax.
The mini bar is multi-functional because it can be attached to total body combinations: elbow flexion, hip flexion, core fixation, squat, knee flexion and more.
Lateral stretches with elastic bands, for example, are an excellent exercise for the thighs and buttocks.
- First, place a small band under your knees and squat down with your feet waist-width apart.
- Like this, step your right foot out to the side and then bring your left foot in without letting your flexibility slack you. Remember to repeat for the other side.
Additional Tips for Using Elastic Bands for Exercise
Including resistance exercises to lose weight in your routine is key. Therefore, do three to five workouts per week, combining resistance training with cardio. Begin each workout with resistance exercises that target all of the major muscle groups.
Therefore, do at least two exercises per set and vary the repetition range. As a general rule of thumb, keep your reps in the 8-15 range per set.
Fitness Equipment – Add Variety
For a more challenging workout, switch up the exercises. For example, strengthen your chest by moving with the small belt, pulling both ends in front of your chest. Do pushups with resistance bands in the normal pushup position, but with the band resting on your back and limbs.
Squats with Elastic Bands to exercise
Do a standing squat in the middle of a resistance band, with your feet wider than shoulder-width apart. In this way, grab one end of the cord with both hands. To work your arms and back, keep your arms straight as you do the squat movement. If not, pull one end over each shoulder and cross your arms in front of your chest, then squat down.
Work Your Legs
The muscles of the lower body should also be worked. Tie the ends with a small ribbon or a small circular ribbon. Do different leg, hip, and glute exercises by placing your legs inside the circle and moving one leg against the resistance of the band.
Add some cardio
Finally, finish your workout with at least twenty minutes of cardio. So the higher the intensity, the more calories you’ll burn. Mixed exercises such as: running, cycling, swimming, cycling and rowing.