قالب وردپرس درنا توس
Home / Fitness Tips / Blast your whole body with this resistance band workout

Blast your whole body with this resistance band workout

Sometimes it's easy to forget how easy it can be to get a bit fitter. You do not need technological marvels attached to any part of your body, or racks loaded under heavy weights on the hand. You just have to push your body a little farther than you're used to being pushed, and a great way is to pull a stretchy piece of rubber band in different directions.

Resistance bands are cheap and effective for a variety of workouts – probably far more effective than you might think. While those who want to add serious mass may not get everything from the resistance bands, they are a great tool for increasing strength and adding some muscle. You can also use it for fast HIIT workouts if you want to improve your cardiovascular fitness and burn a lot of calories.

Resistance bands are also the most portable form of fitness equipment. Pack them in your luggage and work out in a hotel room just as easily as in your own anteroom. And if you do not know what to do during this training, let us help you. We asked Let's Band Master Coach Ben Fildes for full-body resistance training and he duly followed the routine below. The entire workout should not take longer than 1

5 minutes. However, if you do not have enough time, you can continue for one or two rounds or add extra sets.

Full Body Resistance Band Training

1 Einarm Biceps Curl

[19659002] Sets 1 Reps 12-15 per page

Stand with both feet on the resistance band and place your feet shoulder width apart. Grasp the strap with one hand and hold it down with your arm, with the palm facing forward. Bend at the elbow and raise your arm towards your shoulders until you get a good bicep contraction. Then slowly lower back to the start. Do all reps on one arm and then switch.

2 Flye

Sets 1 Repeats 12-15

Hold the resistance band with both hands, and stretch your arms at chest height to the side, leaving the band behind your back runs. Press the band straight in front of you, holding your hands together with your arms outstretched, keep your elbows up high, and squeeze the pectoral muscles as you press. Slowly return to the starting position.

3 Front Squats

1 Repeats 8-15

Stand on the resistance band with your feet slightly wider than shoulder width apart, and place the top of the band on the front of your shoulders. Squat down with your chest up and your knees over your toes. Then move up to the starting position.

4 Lateral Hip Abduction

Sets 1 Repeats 10-12 on each side

Lie on your side with your hips and knees bent 90 ° and place the resistance band just above your knees. Raise the thigh to pull the knees apart as you contract the glutes for two to three seconds, then slowly return to the starting position. Do all the repetitions on a page and then switch.

5 Glute Bridge

Sets 1 Repetitions 10-15

Place the resistance band on the floor with the feet and the knees bent by 90 ° on the back. Lift your toes from the floor and then your hips until you form a straight line between your knees and shoulders that contracts your buttock muscles throughout the movement. When you raise your hips, gently open your knees to press against the resistance band.

6 slivers

Sets 1 repetitions 8-10

Stand with your knees slightly bent and your feet shoulder width apart. Hold a shoulder-width section of the resistance band with both hands at shoulder height. Keep your arms straight and pull the tape out and back until the shoulder blades contract. Slowly return to the starting position.

7 Lateral Walk

1 Repeats 8-10 steps in each direction

Place one resistance band just above your knees and another around your ankles. Squat with your feet spread shoulder width apart to stretch the straps. Then take a small step to the side and keep the tension in the bands as you move. Perform all steps in one direction and then switch.

8 Press

[19659002] Sets 1 Repeats 5-15

Take a plank position, pull the resistance band over your upper back and hold the ends under your hands. Drop your chest to the floor, then pull your glutes and abdominal muscles together and push straight up until your arms are fully extended.

9 squat in front of the head press

Sets 1 Repeats 8-10

Stand shoulder-to-shoulder on the resistance band. Place your hands palm-up at shoulder height and hold the resistance band. Crouch down and then stretch your arms up to lift the eavesdropped resistance band. Then slowly lower into another squat.

For more information on resistance training or purchasing power bands, see letsbands.com

Source link