Exercises with a rubber band for women, back, legs, abs. How to do it at home. Video lessons

Exercise helps to build muscle mass, lose weight, and adjust the figure in certain parts of the body. The most accessible exercises without equipment, however, there is a projectile with which you can do both at home and in the gym, and which replaces heavy weights - this is a rubber band. Women who used a rubber band for exercise had time to evaluate its effectiveness.

Technique for performing exercises with a rubber band

The purpose of training with a rubber band is to increase stretching, develop plasticity, flexibility.

Without following the exercise technique, such results cannot be achieved:

1. The expander should always be in a somewhat taut state; you cannot release it to the end.
2. When performing each exercise, the tape is stretched as much as possible.
3. Stretching is performed in smooth movements.
4. When returning to the starting position, it is necessary to hold the expander so that the muscles feel resistance.

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Rubber band exercises

Warm-up complex

Exercises with a rubber band for a specific set of muscles should always be preceded by a warm-up, which allows you to warm up the muscles of the woman's entire body.

The warm-up usually includes 6-7 exercises:

1. You need to stand up straight, put your feet shoulder-width apart, take the tape in your hands, holding them in front of you in a straightened state, so that the distance between your hands is about 70 cm.Then your hands are raised and brought behind your head and back.
2. The muscles of the neck and back are kneaded like this: with two feet they step on the central part of the tape, fixing it, with their hands from the slope they pull the tapes by the ends, gradually straightening. Straightening up, they lean back a little more.
3. Having fixed the central part of the tape with the feet, they bend from a straight stand until the body forms an angle of 90 degrees with the legs. At the same time, spread their arms to the sides. This exercise helps to work the muscles of the back and arms.
4. From a straight stand with fixation of the middle of the tape, the feet turn to the right, holding both ends of the tape with the right hand, and to the left, holding the tape with the left hand. Thus, the pectoral muscles are flexed.
5. To stretch the hamstrings, sit on the floor with the legs extended forward. The tape is thrown over the feet, the edges of the tape are held in hands. Lean forward.
6. To stretch the adductor muscles, take a recumbent position, put the tape on the foot of the left leg, hold it behind the back and take it in the right hand. Then the leg is taken to the side. Repeat for the other leg.
7. They sit on the floor. The central part of the tape is wound behind the back. Loops are formed from the ends of the tape and the feet are threaded through them. The edges of the tape are picked up. Legs are spread in different directions.

Hand exercises

Exercises with a rubber band for female hands should be performed in turn with both hands, doing 10-15 repetitions. The number of approaches depends on the level of physical fitness. One approach is enough for beginners. More advanced ones should perform the exercise in 2-3 sets.

Most popular hand exercises:

1. For tightening the muscles of the back of the arm.Exercise is especially indicated for older women, as over time the muscles of this part of the body become flabby and the skin sags. Take the tape with your left hand at chest level, and then pull the tape down with your other hand, straightening your arm completely. Having fixed themselves in a tense state for a couple of seconds, they return to their original position. Do the same for the other hand.
2. For the next exercise, you will need a rubber band with handles at the ends. Press the tape with your feet to the floor, standing on it, and grab the ends of the tape by the handles. At the same time, the brushes are turned forward and lowered down. Then the arms are bent at the elbow, pulling up to the biceps. They linger at the top point for 2-3 seconds and lower their hands at a slow pace. The elbows should not move when performing this exercise. The exercise is responsible for the development of the biceps.
3. For the next exercise, the tape needs to be tied to form a ring. Hands are pushed into this ring and raised up, then they are spread apart and bent at the elbow so that the shoulders are parallel to the floor. Thus, "up and to the sides" perform the exercise several times.
4. In addition to these exercises, you can stretch the ribbons in front of you vertically and horizontally.

Back workout

The rubber band back exercises for women are as follows:

1. Row to the belt from a sitting position... Take a position - sitting on the floor. Legs are straight and closed together. The central part of the rubber band is thrown over the feet, and the free edges of the expander are pulled to the stomach, while bringing the shoulder blades together as you exhale. In this case, the elbows throughout the entire process of performing the exercise are parallel to the floor. When the fists with the ends of the tape clamped in them are at the abdomen, you need to linger for 2-3 seconds and return to their original position. It is important to make sure that the load falls on the back muscles, and not on the arms.
2. Row on the back from a standing position. Legs are set shoulder-width apart. The tape is thrown over the horizontal bar and grasped by the free ends with your hands. On inhalation, the shoulder blades are brought together, while the elbows go back. Having lingered at the extreme point, on exhalation, they return to their starting position.
3. Reduction of hands in front of you... The exercise is performed from a standing position. Legs are set shoulder-width apart. Place the tape behind your back, and grip the free ends with your hands. On inhalation, the edges of the tape are brought together in front of you. If there is a physical opportunity, then you can cross your arms - this is a way to increase the load. Exhaling, they return to the starting position.
4. Raising your arms on a chair. They sit on a chair, the tape is passed under the seat, the ends are brought out on the sides and taken in hands. As you inhale, pull the ends up, bending your arms to the biceps. At the highest point they freeze for a couple of seconds, On exhalation, they return to the initial position.
5. Lunge arms stretch. Stand up straight, throw the tape over the horizontal bar. Hands are placed in front of the chest, holding the tape in the palms. I lunge forward with one leg, at the same time raise my arms up. After exhaling, they return to the starting position and repeat the exercise for the other leg.

Abs exercises

With the help of exercises on the press with a rubber band, you can achieve a beautiful muscle relief, remove excess fat at the waist:

1. Legs are placed shoulder-width apart. The tape is held in a taut position. Raise your arms above your head. One leg is taken to the side and the body is turned in the opposite direction. This exercise works your upper and oblique abdominal muscles. To achieve the effect, you need to do 25 repetitions.
2. Several groups of abdominal muscles are worked out at once when performing incomplete twists with a rubber band. Technique of performance: sit on the floor, straighten your legs in front of you, put a rubber loop on your feet, and take the ends in your hands. While holding the tape, you need to lean your back, pressing your legs to the floor, and then return to the starting position, i.e. sit down. This exercise is repeated 10-20 times.
3. Full twists are performed from the same starting position as in the previous exercise, only the arms and legs are lifted up. It is important to return to the starting position using the efforts of the abdominal muscles.

When performing any exercise from this complex, the neck should not strain, and the chin should not be pulled forward.

A set of exercises for legs, hips and buttocks

Rubber band exercises help stretch the leg muscles by removing fat and giving them extra relief:

1. To work out the front, back, outer and inner thighs, it is recommended to perform leg swings - forward, backward and to the sides. Technique for performing the exercise: tie the tape into a ring (the narrower the circle, the higher the load), put your legs inward so that the tape stretches at the level of the ankle. Hands are kept on the belt, bent at the elbows. Then they perform swinging legs until they stop. Return to the starting position. Repeat the exercise several times. Then they change legs. If it is difficult to maintain balance, you can rest your hands on the doorframe.
2. Exercise for the muscles of the thigh and lower leg. You need to lie on the floor, raise your legs up and bend at the knees. Place the tape on the soles of the feet, pick up the edges. Then the legs are gradually straightened, overcoming the resistance of the tape. Exercise 10 times.
3. Exercise for cellulite is performed from a lying position on your side. The ribbon, tied into a ring, is put on the lower legs (both legs at once). First, they work out the right leg, then turn over to the other side and work out the left leg.
4. Stand up - feet shoulder-width apart. They step on the tape with their feet. The arms are bent to the biceps, while the tape is pulled. Squats are performed, observing a right angle at the knees, 10 times.

Stretching exercises with rubber band

Recommended exercises:

1. For stretching the shoulders. The tape should be taken behind the back with palms down in the projection of the shoulders. Then the hands are pulled back, raised to shoulder level and returned. The closer the hands are on the belt, the more intense the load.
2. For stretching the shoulders and back muscles. The tape is fixed to the horizontal bar post and a loop is put on the elbow of one of the hands. At the same time, the arm is bent at the elbow and put behind the head. Her palm rests on the tape, pressing on it. To increase the tension, the palm of the other hand rests on the raised elbow and tilts the body forward.
3. Stretching the trapezius muscle. A ribbon tied into a ring is placed under the left or right foot, grab the loops with your hand and straighten. Move the head to the side (it should be opposite the leg) so that tension is felt in the neck.
4. For stretching the pectoral muscles. The elastic should be hooked onto the rack, legs should be placed shoulder-width apart, with one hand, grab the elastic and turn the body in the opposite direction in the desired muscles, you will feel tension.
5. Latissimus dorsi stretch. Stand up straight, feet shoulder-width apart. The tape is secured so that it can only be reached when bent at a right angle. Bending in the lower back, grab the tape with your hands and lean back with your hips, stretching your back muscles.
6. For stretching the gluteal muscles you need to put a loop on the foot of the left leg, draw the tape behind the back from the right side, take the end in the left hand and pull the leg to the right, and the arm to the left from the supine position.

Rubber band exercises to stretch the hamstrings and adductors have been described in the women's warm-up routine.

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Slimming Rubber Band

During exercise with a rubber band, excess calories are burned intensively, which contributes to weight loss.

If you choose exercises with a tape as the main way to lose weight, then you must adhere to the following principles:

• It is recommended to complicate the exercises gradually, monitoring the body's response to an increase in load.
• You need to breathe correctly during training.
• It is imperative to warm up and cool down after training (running on the spot, jumping rope is possible as a warm up).

Rubber band exercises aren't just for weight loss. A set of workouts with this projectile for women is an opportunity to tighten the body, strengthen muscles, add relief to them, and develop flexibility without using simulators.

Article design: Svetlana Ovsyanikova

Video: Rubber Band Exercises for Women

Best Rubber Band Exercises For Women:

Rubber band training: