Resistance Band Exercises
The Correct Choice of The Resistance Band Exercises
.. is the key to the effectiveness of the training. As well as in training with free weights, various exercise with expanders require different levels of load – resistance. To pick up the working resistance – is the main purpose of the first exercise.
Exercises with expander has its unique feature-load on the muscles increases as the tension of the elastic elements. Therefore, to maximize the benefits of exercise it is important to adjust the initial tension of the elastic tubes. Correct to assume a slight tension tubes without sagging.
Many newcomers, trying to work with a resistance, are not able to execute the movement to the end, or performing exercises involve involuntary muscle, for which the exercise was not intended, thereby undermining their efforts.
Way of fixing the expander as for Resistance band exercises for seniors
All Resistance Band Exercises for Seniors with expanders are divided by the method of fixation of two types: expander fix to the floor with the legs (the traditional model) and fixing to the wall or door with special devices, through which it is possible to perform an infinite number of exercises for all muscle groups.
For fixing to the floor, simply step on one or both feet on one or more flexible tubes, so that the working (participating in the extension) length of tubing on both sides is the same, or simply use The Resistance Chair Exercise System.
Resistance Band Exercises for Legs
Squats
Involved muscles: Front thigh muscles, hamstring, buttocks.
Starting position: Fasten the ends of the elastic tube or several tubes to the two handles. Grasp the upper hand grip handles and stand with both feet on the tube expander. Feet should width apart. Sit down and lift the hands slightly above shoulder level.
Exercise: As you exhale, tighten your thighs and climb up. Pause. On the inhale slowly lower down. Imagine that you sit in a chair placed behind you, bend your knees slightly and push them forward, the buttocks are moving back and down, and at the same torso tilts forward up to 45 ° to the vertical.
Tips for exercise: Squat, focus on keeping the spine in its natural S-shaped position. No rounding your back! Round the back reduces the effectiveness of the exercise. Throughout the exercise gaze is directed straight ahead, and the heel rests firmly on the floor.
Squats with exposed front foot
Involved muscles: Front thigh muscles, hamstring, buttocks.
Starting position: Fasten the end of the elastic tube or several tubes to the two handles. Grasp the upper hand grip handles and stand with one foot on the tube expander, the other leg to make a wide step back. Move the center of gravity on the front foot and sit on it. The front leg is bent at the knee at a right angle bend back leg “hanging” a few inches above the floor. Raise your hands slightly above shoulder level.
Exercise: As you exhale, straighten your front leg and lift the body. Pause. On the inhale slowly lower down.
Tips for exercise: The main difficulty in this resistance band exercise is to perform squats straight up and down, without any variation back and forth, with the need to keep the body straight up and down deep enough. During the sit-ups, avoid excessive transfer efforts on sock feet, located in front – this usually occurs when the body tilted forward. Width of foot is about 30-40 cm, but the legs are in a straight line.
Leg Extension in the sitting position
Involved muscles: Lower, wheel portion of thigh (quadriceps).
Starting position: Attach expander with the locking pin to the wall in the lower position. Sit in a chair with his back to the wall (about 1 meter from the wall) and fasten the ends of the elastic tube or multiple tubes to one leg strap. Move away from the wall in the distance light tension elastic tubes. Back is straight.
Exercise: As you exhale, slowly straighten your leg. Pause. On the inhale slowly return to starting position. After working all repetitions on one leg, do as many reps on the other.
Leg curl lying
Involved muscles: The hamstring (hamstrings), buttocks, calf muscles.
Starting position: Attach expander with the locking pin to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the straps on the feet. Lie on your stomach down to the wall, after putting a pillow under your knees, so that the knee extend beyond the pad. Move away from the wall in the distance light tension elastic tubes and firmly grab hold of the solid object such as a thick rope.
Exercise: As you exhale slowly, overcoming resistance, bend the legs using the most of the entire range of motion. Complete flexion at peak compression pause. On the inhale slowly return to starting position.
Tips for exercise: You are driving force of the thigh muscles, do not release your pelvis off the floor. For a smooth resistance, use two separate tubes or more tubes of the same resistance for each leg.
Bends his legs in a sitting position
Involved muscles: The hamstring (hamstrings), calf muscles.
Starting position: Attach expander with the locking pin to the wall in the down position or in a position of 50 cm from the floor and fasten the ends of the elastic tube or several tubes to the straps on the feet. Sit in a chair facing the wall (about 2 meters from the wall) and straighten the front leg. Move away from the wall in the distance light tension elastic tubes. Grasp both hands on the edge of the chair. Back is straight.
Exercise: As you exhale, slowly bend your knees. When the knee joint is formed an angle of 90 ° (the lowest point of exercise), stop and try to maximize stretch the muscles in the back of the thigh. On the inhale slowly return to starting position.
Tips for exercise: For a smoother drag, use two separate elastic tube or several tubes of the same resistance for each leg. The legs did not differ during the exercise, attach carabiners elastic tubes immediately to the rings of both straps.
The reduction of legs in a sitting position
Involved muscles: Adductor thigh.
Starting position: Attach expander with the locking pin to the wall in the lower position. Sit on the floor parallel to the wall, so that the knees are located approximately at opposite as the fixation point expander to the wall. Fasten the strap to the leg closest to the wall and hook him carbines elastic tube or multiple handsets. Take cycled leg as far to the side and move away from the wall in the distance light tension elastic tubes. Back straight and slightly tilted back. Hands behind his back and set aside to rest against the floor.
Resistance Band Workout: As you exhale, bring actuate foot to the other foot. Pause. On the inhale slowly return to starting position. After working all repetitions on one leg, do as many reps on the other.
Breeding legs when sitting
Involved muscles: Gluteus average.
Starting position: Attach expander with the locking pin to the wall in the lower position. Sit on the floor parallel to the wall, so that his knees were located approximately opposite the fixation point Expander to the wall. Fasten the strap to the back foot from the wall and hook him carbines elastic tube or multiple handsets. Move away from the wall in the distance light tension elastic tubes. Back straight and slightly tilted back. Hands behind his back and set aside to rest against the floor.
Exercise: As you exhale, take your foot has mobilized as far as possible to the side. Pause. On the inhale slowly return to starting position. After working all repetitions on one leg, do as many reps on the other.
Abduction legs back in a standing position
Involved muscles: Gluteus maximus.
Starting position: Attach expander with the locking pin to the wall in the lower position. Hook carbines elastic tube or several tubes to the strap of one leg and move away from the wall in the distance light tension elastic tubes. Stand facing a wall and place your hands on the chair back. Back is straight.
Exercise: As you exhale, take your straight leg as far back. Pause. On the inhale slowly return to starting position. After working all repetitions on one leg, do as many reps on the other.
Rise on toes
Involved muscles: Gastrocnemius muscle.
Starting position: Attach expander with the locking pin to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles. Stand with your back to the wall (about 50 cm from the wall) and clasp your hands grip top handle expander. Take the hands behind the head. Tilt your torso slightly forward. Heels, hips and shoulders are in the same vertical plane.
Exercise: As you exhale, tighten your calves and powerful movement go up on your toes as high as possible. At the top stop for 1-2 seconds, and try as hard as possible to strain of caviar. On the inhale slowly lower down and then, without stopping, the next repetition.
Tips for exercise: Throughout the exercise extensor spine, hips and press constantly stretched and secured the body and legs fully extended position. Motion occurs only in the ankle joint, all other joints – immobile. For a change, perform this exercise with a different formulation of the feet, keeping your heels toward each other, or, conversely, to the outside. This is a “refreshing” exercise and affects the calf muscles from different angles.
The higher you go, the more muscle fibers covered by muscle contraction.
Thrust Expander toes
Involved muscles: Muscles of the front of the lower leg.
Starting position: Attach expander with the locking pin to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the strap. Sit on the floor facing the wall. Pass your feet in the straps and move away from the wall at a distance of tension elastic tubes. Toes extended forward. Back straight and slightly tilted back. Hands behind his back and set aside to rest against the floor.
Exercise: As you exhale, pull the toes themselves, minimizing the front of the leg muscles. On the inhale slowly return to starting position.
Exercise: exercise is performed in the intensive pace until the burning sensation in working muscles.
Exercise: The initial tension of the elastic tube should be more than usual. Do not bend your knees during the exercise, the motion occurs only in the ankle joint. Pass traffic on the entire range, from full stretch in the beginning until the end of reduction.
