Hand exercises with the use of a fitness elastic band - these are basic trainings for daily sports activities that contribute to the development of the forearm, biceps, triceps, deltoid muscles. The advantage of using this sports equipment is that you do not need to visit the gym to fully pump the muscular system. All workouts are done at home.
Essence and basic principles
Exercises for hands with the use of an elastic band provide for the organization of the training process independently, or under the guidance of an instructor. The table below describes in detail the basic principles of pumping the muscles of the upper limbs, following which you can play sports at home.
| Basic principles of doing exercises | Features of the training process |
| Strengthening the tendons | Exercising with a fitness elastic band involves stretching a sports equipment, as well as overcoming its resistance. Each repetition of the training process contributes to the development of the ligaments located in the wrist, around the elbow and shoulder joints. Strengthening the tendons develops individual strength in the arms, even in the absence of large muscles. |
| Mass work | The development of muscle mass in the upper limbs is possible even with the help of a fitness elastic band. To do this, it is necessary to organize the training process so that 6-12 repetitions of stretching the elastic are performed in 1 approach, but with the maximum return of physical strength. All exercises should be difficult and energy consuming. The main static load is created on the muscle, which needs to be developed and increased in volume. |
| Improving the elasticity of epithelial tissues | During the stretching of the sports equipment, training of specific muscle groups of the upper limbs is provided, as well as an indirect load on other parts of the arms is created. It improves blood circulation in the epithelial tissues, eliminates the signs of sagging skin and subcutaneous tissue. Thanks to this effect, fat loss is achieved, which is most often localized in the back of the arm and biceps. Exercises with a fitness elastic band are part of the training process for women who want to get rid of excess body weight. |
| Achieving a slimming effect | Exercising your arms with a fitness band is an energy-intensive process. In order to pump the upper limbs, you have to use the muscles of the back, the anterior abdominal wall, and shoulders. Losing weight using this sports equipment is the safest, most natural, and the result after losing excess weight lasts as long as possible. |
| The relief of the muscular system of the arms | Achievement of the effect of relief of the musculature of the arms is achieved by a special organization of the training process. In order for the muscles of the upper limbs to be constantly in good shape, to highlight each contour of their location, it is necessary to perform 12-15 repetitions of stretching the elastic in 1 training approach. |
| Strength development | To develop arm strength using this sports equipment, you must perform the most difficult exercises. For 1 approach, 1-5 repetitions are performed with an interval between sports loads of no more than 3 minutes. The effect of maximum load on specific muscle groups is achieved. At the same time, physical strength develops and muscle growth is stimulated. |
| Prevention of injuries | Prevention of injury to the muscular system, connective and bone tissue of the upper extremities is achieved through a high-quality warm-up. Before starting the training process, it is imperative to devote at least 10-15 minutes to warm up the tendons, muscles, joints of the hands. Compliance with this principle allows you to avoid fractures, stretching and tearing of the muscles at their base. |
| Using your own weight and resistance | When training hands with a fitness elastic band, only the resistance force of the sports equipment is used, as well as the athlete's own weight. For example, if an exercise is performed that involves creating a load on the muscles of the upper limbs while keeping the body in a horizontal position. The use of its own weight and the elastic properties of a fitness elastic band allows you to achieve a positive training result, as well as to preserve muscle relief, physical strength and aesthetic appeal of the hands for a long time. |
| Increase arm muscle endurance | The development of muscle endurance allows you to increase sports loads, performing more and more complex exercises with a fitness elastic band. This effect is achieved due to the fact that in 1 approach it is necessary to perform up to 20 repetitions of the breeding of a sports equipment. |
| Complete body restoration | After each workout, the body should receive quality nutrition and rest. This is the basic principle of playing sports with the use of a fitness elastic band, the observance of which makes it possible to develop muscles, strengthen ligaments, and build muscle mass. Full recovery of the body includes saturation of the diet with vitamins, minerals, animal proteins, carbohydrates. After each workout, a person must rest for at least 24-48 hours. This excludes any physical stress on the muscles of the arms. |
Exercises for hands with an elastic band is a set of workouts that is aimed at reducing excess body weight, developing muscles, strengthening joints and connective tissue.
Fulfillment of the above principles of the training process allows you to achieve a positive result in the development of the upper limbs, but at the same time without visiting the gym. All exercises are easy to do at home.
Indications for the beginning of use
Doing workouts using an elastic band is indicated for men and women of all age groupswho want to achieve the aesthetic appeal of their hands, have diseases of the musculoskeletal system, or simply want to strengthen their muscles.
Regular use of a fitness band is recommended in the following cases:
- pronounced thinness of the arms, which is a feature of the structure of the body, but can be eliminated with the help of physical activity;
- overweight (training with an elastic band helps to burn fatty tissue not only in the subcutaneous space of the hands, but also in other parts of the body);
- rehabilitation of the muscular system, bone, connective tissue, as well as joints that have been damaged as a result of injuries, falls from great heights, surgical interventions;
- performing elements of physiotherapy exercises, when exercises with a fitness elastic band are part of the general process of preventing diseases of the musculoskeletal system;
- the need for the development of individual hand speed, which is necessary while engaging in other sports (this exercise is shown to be performed by boxers, wrestlers, tennis players, kickboxers);
- the need to increase the physical strength of the arms, muscle mass and muscular endurance.
Exercises for hands with an elastic band are indicated for people who suffer from osteoporosis and age-related changes in the structure of bone tissue. Regular training of the upper limbs using this sports equipment prevents premature bone demineralization, the development of diseases of the elbow and shoulder joints, and also improves metabolic processes in tissues.
Contraindications for use
Physical activity with the use of a fitness gum is categorically contraindicated for people who have the following diseases of the cardiovascular, endocrine, nervous systems, as well as the musculoskeletal system.
Contraindications:
- arthrosis, arthritis and other inflammatory pathologies of the bone and connective tissue of the elbow or shoulder joint;
- arterial hypertension or unstable blood pressure levels, when after intense physical activity a hypertensive crisis may occur;
- all types of heart diseases associated with a violation of its rhythmic activity;
- diabetes mellitus (prolonged and energy-intensive training can lead to a sharp decrease in blood glucose levels, which in turn will lead to loss of consciousness and the onset of a coma);
- mental illness;
- neurological disorders, the symptoms of which are manifested by partial dysfunction of the upper limbs;
- previous stroke of the brain;
- severe injuries to the bones of the arms or shoulder girdle, which exclude the creation of a static load on the tissues of the upper limbs.
Exercises for hands with an elastic band are relatively contraindicated in women who are pregnant and are also breastfeeding. The limitations are due to the fact that intense loads on the muscles of the upper extremities require the mother's body to receive an additional source of nutrients, which should be directed exclusively to the development of the baby.
Helpful hints
Before starting the training process, you need to take care of preparing comfortable conditions for sports activities with a fitness elastic band.
You will need to purchase the following things and items:
- fitness mat;
- sneakers, sneakers, moccasins or any other comfortable shoes;
- sweatpants, shorts and a T-shirt;
- a forehead bandage to remove sweat, since diluting the gum is an energetically expensive exercise, the implementation of which is accompanied by profuse sweating;
- provide yourself with plenty of drink throughout the training process.
Before starting a course of sports, which involves performing exercises with an elastic band, you must visit a cardiologist or therapist. You will need to measure blood pressure and take an ECG. Diagnostics is necessary for the timely detection of hidden diseases of the heart and blood vessels.
Main complex
There are 5 main exercises with a fitness elastic band that are used for the complex development of the muscles of the upper limbs. The detailed technique for their implementation is described in the sections below.
Stretching to the sides
To perform this exercise, you must take an upright position and perform the following actions:
- Put your feet shoulder-width apart.
- Squeeze the elastic in your hands and bring it to the level of the chest.
- While inhaling, perform the maximum stretching of the sports equipment in different directions.
- As you exhale, return the elastic to its original position.
The exercise is performed in 3 sets of 10-15 repetitions. Provides uniform development of the forearm, muscle fibers and ligaments located in the circumference of the elbow joint.
Reinforced biceps workout
This exercise with a fitness band is aimed at developing the forearm and biceps.
The technique for its implementation is as follows:
- It is necessary to take an upright position.
- Put your feet shoulder-width apart.
- Take the rubber band in your right hand and hold it firmly in your palm.
- Step on the bottom of the sports equipment with the foot of your left foot.
- While inhaling, pull the elastic up so that it stretches exclusively due to the contraction of the biceps.
- As you exhale, relax your hand and return the sports equipment to its original position.
- Move the elastic to the other arm and leg.
During the exercise, it is very important to ensure that the elbow of the working limb is snug against the surface of the thigh. For 1 workout, you need to do 3-4 sets of 20 repetitions for the right and left biceps.
Triceps development
This is an effective exercise for pumping the muscle bundle of the back of the arm, which minimizes the risk of injury, but still provides excellent results.
This type of training is performed as follows:
- Take an upright position and place your feet shoulder-width apart.
- Place one hand behind the back in the lumbar region.
- Raise the second limb up and bring it behind the back at the level of the shoulder girdle.
- Fix a fitness elastic band in your hands.
- While inhaling, hold the lower part of the projectile, and with the hand that is at the top, stretch the elastic band, trying to straighten the elbow as much as possible.
- On exhalation, return the limb to its original position.
This exercise must be performed in 3 sets of 12-15 repetitions. While stretching the sports equipment, the back should be kept as straight as possible, and the shoulder blades should be laid back.
Raising hands up
This is a complex exercise that allows you to provide a static load on all muscle groups of the arm.
To perform it, you must observe the following technique:
- Put your feet shoulder-width apart.
- Raise your arms to chest level.
- Put on a fitness elastic band on the forearm of the upper limbs.
- While inhaling, simultaneously raise the left and right arms with their maximum dilution to the sides.
- On exhalation, return the limbs to their original position.
This exercise should be performed in 3 sets of 12 reps. Regular performance of such workouts allows you to improve the trophism of the tissues of the hands, strengthen the shoulder girdle, forearm, biceps and triceps, and get rid of excess body weight.
Raised plank
This is one of the most challenging hand exercises performed using a fitness elastic band.
For the correct observance of the technical aspect, the following steps must be performed:
- Take a horizontal position.
- Align the body as if it were prepared for push-ups from the floor (palms and socks are in contact with the floor, and the rest of the body is in the air).
- It is necessary to put on a fitness elastic band on the forearms.
- On inhalation, first the left and then the right hand are spread apart so that the maximum stretching of the sports equipment occurs.
- On exhalation, the upper limbs return to their original position.
The legs should be stationary at all times. This exercise is performed in 3 sets of 10-12 repetitions. It allows you to pump not only all the muscles of the arms, but also creates an indirect load on the muscles of the back, chest, shoulder girdle, back of the thigh.
In the process of forming a weekly training course, it is recommended to include the following types of exercises, broken down by days of the week:
| Day of week | Type of exercise and other activities of the athlete |
| Monday | This is the first day of the training process, which should include the exercises "Stretching to the sides" and "Triceps development".The average training duration is 30-40 minutes. |
| Tuesday | This is a day of rest and muscle recovery, which must be ensured with quality rest, water intake and physical rest. |
| Wednesday | Wednesday workout consists of the Reinforced Biceps Workout and the Raise Arms Up exercise. The training duration is 40-45 minutes. |
| Thursday | This is a day of rest and recovery of muscles, during which it is forbidden to play sports and do hard physical work. |
| Friday | The third day of the weekly training course includes the exercises "Raised plank" and "Stretching the elastic to the sides." The duration of sports activities is 30-40 minutes. |
| Saturday | This is a day of complete physical rest, quality nutrition and restoration of the muscular system. |
| Sunday | On this day, it is necessary to perform a cardiac exercise to strengthen the cardiovascular system. This can be sprint jogging for a distance of 1.2-1.5 km, cycling for a distance of 5-7 km, swimming in a pool. |
On Monday, the course of a week's hand training with the help of a fitness elastic band starts over. All exercises should be performed smoothly and without sudden movements.
Fixing the result
To consolidate a positive result, the following recommendations must be followed:
- stop using alcohol, drugs, smoking;
- drink 2 liters of water daily;
- saturate your diet with meat, ocean fish, cereals, fresh vegetables, herbs, fruits;
- go to bed no later than 10 pm and sleep at least 8-9 hours;
- after training, do not engage in heavy physical labor.
After consolidating the positive result that was achieved in training, the muscles of the arms retain their relief for several more years.
When to expect the effect
The first effect of training hands with a fitness elastic band can be seen after 2-3 months. The muscles acquire volume, and their contours of location become visually noticeable. This is provided that a person does not miss training days and eats well.
Exercises for the hands using an elastic band allow you to conduct high-quality training of the muscles of the upper limbs, the effect of which is not inferior to training with heavy dumbbells or a barbell.
At the same time, the athlete is not required to visit the gym, as well as spend money on a personal trainer or instructor. All exercises with a fitness elastic band are easy to perform at home, spending 30 to 45 minutes on it. in a day. This is a sports equipment that helps to strengthen the muscles, ligaments and joints of the hands.
Video training for hands using a fitness elastic band
Hand workout with a fitness elastic band: