Resistance Band is the most inconspicuous fitness equipment in the gym, many people will not consider the use of resistance band, think it is useless! In fact, the exercise function and exercise effect of a resistance band can not be matched by many strength instruments. A resistance band can develop more than dozens of ways of exercise, it can be said that the muscles of the whole body can be exercised! In addition, resistance band also has an advantage: it's very light and easy to carry, so you can take resistance to exercise anywhere.
Today, the author will introduce you to 10 actions to exercise by resistance band set.
Action 1: plank support arm flexion and extension
This is an exercise for your biceps, shoulders, upper back and core.
- In the posture of flat support, open your hands as wide as your shoulders and pass through the resistance band, and your feet should also be opened. Generally, open them to the same width as the yoga mat. Pay attention to keeping your ankles, shoulders and hips in line. You should feel the tension in your abdomen.
- As you exhale, tighten your hips, lift your right elbow up, and pull up the resistance band with your hand support.
- When inhaling, reset the right hand, and then exhale for the left hand.
- Do it alternately with your left and right hands 10 times.
Action 2: kneeling with resistance band
You can exercise your three muscles in your back and your shoulders. (refer to action 4 sitting position)
- Put your hands inside the resistance belt, and stretch the resistance belt to both sides, and then stretch your arm upward and lift it over your head. Pay attention to keep the palm forward, keep the confrontation with the resistance band, and feel the force of shoulder and triceps brachii.
- Exhale with arms down, elbows pointing to the ground, resistance band down to the chest position, keep back muscle tension.
- When inhaling, stretch your arms upward and lift them over your head. Pay attention to keep up with the resistance band and stretch the resistance band.
- Repeat 12 times.
Action 3: single arm flexion and extension with resistance band
This is an exercise for your biceps, deltoid fascicles and back muscles.
- Step on one end of the resistance band with your left foot, then lunge backward with your right foot. Hold the Other end of the power belt with your right hand, place your left hand on your left leg, tuck in your abdomen, and keep your back straight.
- When exhaling, lift the right elbow backward, pull up the resistance band, and squeeze the right scapula inward.
- As you inhale, keep your arms straight and vertical to the ground.
- Repeat 12 times for each hand.
Action 4: pull up the resistance band in one knee kneeling position
This action can exercise your biceps.
- Lunge forward with the left foot and land on the knee of the right foot in a bow stance. Keep the left leg and right thigh perpendicular to the ground, step on one end of the resistance band with the left foot, and hold the other end of the resistance band with the right hand.
- Close your abdomen, keep your back straight, bend your elbow with your right hand as you exhale, and pull up the resistance band as close to your shoulders as possible. When exhaling, the arm should be straightened and reset.
- Repeat 12 times for each hand.
Action 5: back seat resistance band arm flexion and extension This is a good exercise for your triceps. (refer to action 4 sitting position) - Hold the resistance band with your right hand for a while, lift your right arm above your head, and then bend your elbow to place the resistance band on your back.
- Place your left elbow on your lower back and grasp the other end of the resistance band.
- As you exhale, stretch your right arm up over your head and feel the stretch of your triceps.
- When inspiratory, right arm bends elbow to reset.
- Repeat 12 times for each hand.
Action 6: horizontal stretching of resistance band
This action will exercise your triceps brachii, deltoid posterior fasciculus and upper back muscles.
- Hold the back seat position, hold one end of the resistance band in both hands, and keep your abdomen closed and your back straight.
- Take a deep breath first. When you exhale, extend your arms outwards, and pull the resistance band toward both ends. Keep the height of the arm consistent with the shoulder.
- As you inhale, slowly reset your arms.
- Repeat 12 times.
Action 7: walking sideways with flat support This is a movement that works your arms, shoulders and core muscles.
- In the posture of flat support, the hands should be opened to the same width as the shoulder and through the resistance band, and the feet should also be opened to the same width as the yoga mat. Pay attention to keeping your ankles, shoulders and hips in line. You should feel the tension in your abdomen.
- First, the right hand and the right foot take a step to the right at the same time, and then the left hand and left foot also take a step to the right, so repeatedly walk 5 steps.
- Then return to the starting position and take another 5 steps to the left.
- Take 10 steps to the left and right, 20 steps in total.
Action 8: lean over and stretch your arms
This action will exercise your triceps brachii, middle deltoid and posterior deltoid muscles.
- Hold one end of the resistance band with both hands, keep your back straight, your hips up, and keep your knees slightly bent.
- The arms should be the same width as the shoulder. When exhaling, the arms should be extended outward and the resistance band should be pulled to both ends to feel the stretching of triceps brachii and deltoid.
- As you inhale, slowly reset your arms.
- Repeat 12 times.
Action 9: supine resistance with arm flexion and extension
This is a good exercise for your triceps.
- Keep your arms up and down until you reach up to the ground.
- As you inhale, keep your arms still, bend your elbows 90 degrees, and lower the resistance band to your forehead.
- As you exhale, straighten your arms and feel the triceps stretch.
- Repeat 12 times.
Action 10: supine resistance with straight swing arm
This action can exercise your triceps and shoulder muscles.
- Lie on your back with your feet bent and supported on the ground. Spread the resistance belt with both hands and extend your arms upward until vertical to the ground.
- Keep your arms straight and swing them back over your head.
- As you exhale, keep your arms straight up.
