Exercises with fitness tape elastic rubber, expander, latex, mini, silicone

Fitness tape is a useful invention for modern people, most of whom are passionate about various sports. Dynamic exercise allows you to maintain body in perfect shape, improve well-being. Elastic bands are especially useful for those who cannot visit a sports club and classes under the guidance of an experienced instructor.

This multifunctional simulator is suitable for both men and women, it is not expensive and allows you to work out various muscle groups at home.

Types of fitness bands

A fitness band is a compact elastic product, for the manufacture of which very dense materials are used:

• latex;
• rubber;
• polyurethane.

The equipment makes it harder to do the usual exercises and is used to work out certain muscle groups. Such a product is especially suitable for people for whom ordinary exercises have already become ineffective, and the load from the simulators is still too high.

Benefits of fitness bands:

• increasing the effectiveness of exercises due to additional load, quick results from classes;
• versatility, the device can be used for various muscle groups;
• the possibility of using people with different levels of physical fitness.

It is convenient to work with an elastic band both in the fitness club and at home, it makes the muscles work hard, but does not put pressure on the joints and tendons. Also, the advantage of the device is that it does not take up much space, and you can take it with you for training in nature, on tourist trips, on business trips.

There are the following categories of simulators:

• elastic band, available in rolls and sold by meter;
• mini loop about 0.5 m long, it is an elastic ring equipped with hand loops;
• long loop, similar to the previous version, but their length is about 2 m. Such a device can be bent several times when performing some exercises.

There are also different types of rubber bands depending on the level of resistance.

You can distinguish them by color:

1. Yellow. This tape is the softest and can be used by novice athletes. The loads when using the simulator are small, but they allow you to prepare the muscles for further exercises.
2. Red. For easy training. Can be used by both beginners and experienced athletes.
3. Green. Suitable for intermediate level training. Those who are just starting to play sports should not choose such a device, since the muscles will experience an unusually high load. This will not give the desired result and will result in muscle soreness.
4. Blue - hard level. Such an elastic band can be used by people with a high level of physical fitness, as well as professional athletes.
5. Black. Are the toughest. Can only be used by professionals.

In order not to be mistaken in the choice, you need to know your level of physical fitness.Elastic bands are sold both individually and in a set, which includes devices with different rigidity. Before buying, you should try to stretch the product. If this is easy, then you need to pay attention to the elastic band with high resistance.

The cost of the device is influenced by the material of manufacture and the manufacturer. The highest quality and most expensive polyurethane rubber bands. They are durable, which justifies the cost of such an acquisition. The quality of latex products is slightly lower, since the material can provoke an allergic reaction. But such a product can also serve for a long time. Rubber shells are the cheapest.

They are not very durable and may cause irritation if they come in contact with bare skin.

Despite this, such products are also in great demand. You can buy a simulator at a sports store or order it online. The device can be sold in rolls, which allows you to purchase the tape of the required size. The price of a sports equipment is from 150 to 1000 rubles.

The essence and basic principles of classes

Exercise with a fitness band was originally used for the rehabilitation of patients who underwent surgery or were seriously injured, as well as for the elderly with joint pathologies or muscle atrophy. Modern fitness instructors use rubber bands as an alternative to a variety of simulators, as this device allows you to turn a regular workout into a strength one.

During the stretching of the product, resistance arises, due to which the necessary load is created. Most often, with the help of the simulator, the muscles of the legs and buttocks are worked out, which are not used enough during normal exercises. To achieve a positive effect, you need to exercise for 30-40 minutes a day. Each exercise is repeated 10-20 times in 3 sets.

The optimal frequency of classes is 3-4 times a week. Those who are just starting out in sports should choose yellow ribbons. Slightly complicated exercises will have their effect, which can be noticed within a few days after the start of training. After the muscles get stronger, you can move on to a more rigid product.

Exercise will not be effective if you do not monitor the condition of the fitness band. In the initial position, the product should be slightly taut. During the exercise - stretched all the time, providing the necessary load. The key to training is to hold the position while stretching the device for a while.

After that, you need to return to the starting position. To correct the contours of the body, it is recommended to alternate exercises with a device with cardio loads, if the goal is to increase muscle mass - with strength ones.

Indications for the beginning of use

Exercises with a fitness tape are recommended for those who wish:

• increase muscle strength and elasticity;
• increase the endurance of joints and tendons;
• work out problem areas;
• improve body contours;
• develop muscles, joints and ligaments after injury;
• strengthen the muscle corset.

The simulator effectively works the muscles of the buttocks, giving relief, but not increasing the volume of the quadriceps. Fitness gum will help to tighten flabby skin, get rid of cellulite, keep the legs slim and buttocks firm. A correctly selected set of exercises will allow you to get rid of excess weight and acquire the desired volumes.

Adaptation classes are suitable for those who have spinal problems and are unable to work with power equipment. In this case, the effect will be achieved without harm to the musculoskeletal system. During exercise, there is a gradual stretching of the body, without jerking.

Contraindications for use

There are no contraindications to the use of fitness bands, except for latex allergy.Where skin comes into contact with the product, skin irritation, redness and swelling may occur. In this case, it is sufficient to replace the product with a hypoallergenic, latex-free product. The main thing is to follow the technique of performing the exercises. Otherwise, muscles, tendons and ligaments can be damaged.

Helpful hints

The correct choice of the stiffness of the tape allows you to feel the load well without compromising the technique of performing the exercises. To work on the upper body, it is recommended to choose a soft tape. Elastic bands of medium hardness or stiff will fit the legs and buttocks.

It should be borne in mind that some manufacturers produce tapes of a wide variety of shades, so when buying, you need to clarify the level of rigidity of the device. To make it more convenient to use the simulator, it is better to buy a product with a non-slip surface, and its length should be at least 1.2 m. A shell of sufficient length will expand the range of exercises.

The optimal width of the tape is 15–20 cm. During exercise, it is recommended to wear closed clothing so as not to chafe the skin.

For training to be effective, you must adhere to some rules:

• do it regularly;
• alternate exercises with rest;
• do not exercise for two days in a row so that the muscles can recover.

Also required:

• compliance with safety rules when working with a projectile. Movements should be smooth and unhurried. Careless actions can lead to the fact that the rubber band comes off and injures a person;
• a gradual increase in the complexity of the workout;
• breathing control: on exhalation, the elastic band is stretched, on inhalation - it contracts;
• good sleep and rest.

If, when performing any element, pain appears, it is worth making the grip a little weaker. If the discomfort still does not disappear, it is better to refuse such an exercise, replacing it with another. Some users note that the elastic band sometimes slips out of the hands during exercise, which leads to rubbing of the palms and skin irritation.

In this case, you can use special sports gloves that have a non-slip coating.

Main complex

The set of exercises can be very diverse. It all depends on the goals and preferences. The standard technique that is used in gyms can be taken as a basis. Repetitive training cycles work each muscle group sequentially.

An approximate scheme of lessons with a ribbon:

The rest period is selected individually, depending on the sensations. It is best to train every other day. The main thing, when performing exercises, is to use all the possibilities of the fitness tape.

Warm up

Before starting a workout, you should warm up, which will prepare the body for the load. It can be jogging, gymnastic hoop exercises, or jumping rope.

You can also warm up the muscles using this set of exercises:

1. Standing straight, arms along the body, feet shoulder-width apart. Raise your hands, taking a breath. Stretching slightly, lower it.
2. Turn the head to the right and left, tilt it back and forth.
3. Make circular movements with the shoulders back and forth.
4. Leaning slightly, turn the body first in one direction, then in the other direction.
5. Stretch your arms to the sides, tilt to the right and left.
6. Leaning forward with a straight back and legs, try to reach your toes with your hands.
   
7. Do 20 jumps in two sets.
8. Swing their legs.

Basic training

Having warmed up, you can proceed to the main block. First, basic exercises for the limbs, abs and back are performed, which involve large muscle groups. Then you need to work out the problem areas (buttocks, abdomen, inner and outer thighs).

The main workout consists of:

• push-ups in the lying position - 15 times;
• reverse push-ups - 10 times;
• abdominal exercises - 20 times;
• squats - 20 times;
• kicks - 15 times;
• exercises for legs in a sitting and lying position - 15 times.

Exercises with a fitness band are performed in two sets. They are alternated with cardio loads (jumps, lunges). A plank is made at the end of the main block.

Exercises for legs and buttocks

Beginners can use a set of 6 exercises. For the lesson, you will need a set of 3 elastic bands. Initially, the loads are minimal, then they are increased every 2 weeks by changing the belt. You need to start with a minimum load, changing the rubber bands to tougher ones every 1-2 weeks.

Exercises for the first approach:

1. Side penetration. The tape is located above the ankles. The legs are spread apart until the tension in the muscles is felt. Having slightly bent the lower limbs and leaning forward, take 7 steps sideways to the right, then to the left. The number of repetitions for each side is at least 10.
2. Squats. With the same position of the elastic band and legs, squat 10 times. After that, 5 more, springing at the bottom.

During the second approach, the back of the thigh and buttocks are worked out:

1. Lying on your stomach with an elastic band on the ankles, spread your legs to the sides, then alternately raise them up - 10 times for each limb.
2. Turning over onto your back, place the tape on the lower thighs. Bending at the knees, spread their legs to the sides. On inspiration, the pelvis is raised, at the exit, it is lowered. Repeat 15 times.

For the third approach, the elastic is placed just above the knees and the side gait and squats are repeated, performing each exercise 10 times. Such a complex is also suitable for experienced athletes, but you need to choose a harder rubber band.

Working out the shoulder girdle

The following exercises are effective for this muscle group:

1. Feet shoulder width apart, feet are on the middle part of the elastic, and the ends are in the hands. Leaning slightly forward with bent knees, place the hands between the knees, turning them towards each other. With an exhalation, they raise their arms parallel to the floor to the sides, lingering in this position for a few seconds, and return to their original position.
2. In the same position, they raise their arms with a tape straight, feeling the contraction of the shoulder muscles. They hold for a few seconds in the extreme position and lower their arms.

To work out this muscle group, it is better to take an elastic band that can be matched by the footage. Each exercise is repeated 15 times in three sets.

Hand exercises

Such exercises work out the biceps and triceps:

1. The elastic is placed at shoulder level. With a breath, spread the arms with the simulator as far as possible to the sides. At the point of maximum tension, they are delayed for a few seconds, return to their original position. The number of repetitions is at least 15.
2. The feet are placed on the center of the tape, the ends are taken in hand. With an inhalation, the arms are bent, with an exhalation - unbend. Repeat 15 times.
3. Sitting on the floor, bend your knees. The feet rest against the middle of the tape, the ends of it are in the hands. Twists are performed in different directions with arms outstretched. Repeat 20 times.

You will need three sets for each exercise.

Exercises for the pectoral muscles

You will need a mini tape to work your pectoral muscles.

Examples of exercises:

1. Stand straight, spread your legs a little, stretch your arms forward, fixing the projectile in your palms. Spread your arms as far as possible, return to the starting position. Repeat 20 times in 3 sets.
2. Stretch the elastic over the upper back so that the projectile passes under the armpits. Take the ends in hand and stand in the bar. Do push-ups 15 times.

Back exercises

Even beginners can use such a complex:

1. Fix the sports equipment so that its ends are in your hands, and the middle part is located on the door handle or pipe. Standing with arms outstretched forward, you need to pull the elastic to the belt without bending over. You need to hold the position for 45 seconds. After a short rest, repeat. It will take 3 approaches.
2. A mini loop works well for this exercise.Stand up straight, raise your arms with a stretched band up, then lower them so that the device touches your shoulders. Repeat 15 times.

Exercises for the abs

Such exercises contribute to weight loss, reduction of abdominal volumes:

1. Having fastened the tape to the door frame, pick up the ends of it. Lean to the right and left.
2. In the same position, bend from the waist, including the abdominal muscles in the work.
3. Lying on your back, stretch your legs. The right foot is located in the middle of the elastic. Tighten the ends of the projectile by lifting the shoulder blades off the floor. Bend the left limb, keep the right at an angle of 45 degrees.

Repeat each exercise 15 times in 3 sets.

Finishing the workout: stretching

Each lesson should end with a hitch - a smooth decrease in the load with stretching. This allows you to improve the efficiency of your workouts.

Lesson ends:

• yoga asanas;
• smooth lowering of the pelvis in the lunge;
• slow slopes;
• stretch arms to the sides;
• twisting.

The stretch should be done for 10 minutes.

Fixing the result

Despite the fact that exercises with a fitness band allow you to lose weight, work out problem areas, get rid of cellulite without dieting and exhausting workouts in the gym, diet correction is still necessary in order for the result to last for a long time. You should also give up bad habits.

When starting active workouts, you should not forget about proper and balanced nutrition. With power loads, vitamins and minerals should be supplied to the body in sufficient quantities. Having achieved the desired result, you should not stop training. You need to continue regular exercises in a comfortable way.

When to expect the effect

An important condition for effective training is regularity. If you do at least 30 minutes. several times a week, then a month later the first results will be visible. Judging by the reviews of those who trained daily, the effect appears even earlier - after two weeks, the skin becomes tighter, and the body contours are clear.

Fitness tapes are not suitable for those who set themselves the goal of achieving serious athletic performance. But exercises with a projectile will help to reduce weight, tighten and strengthen the muscles of various groups. Simple sets of exercises that can be performed even at home will always keep you in shape.

Fitness tape exercise videos

How to use the fitness band correctly: