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Exercise band: 9 exercises for the body

by Josephine Andrews
Published: Last Updated on 213 views

Elastic gymnastic bands are ingenious training devices for at home. They cost little, fit into every drawer and can increase the effect of classic exercises many times over. Read here which exercises you can do with the gymnastics band and what you have to consider!

Exercise band: How to use it during training

When training with the resistance band, the tension gradually builds up and then decreases again as the band is stretched. This effectively trains the muscle without overloading it. You can choose between gymnastic bands with different levels of strength, which are identified by different colors. In addition, the band can be adjusted to your individual condition – the shorter you take it, the greater the resistance.

Resistance band exercises for the back are particularly effective in preventing posture problems and back pain. It is important to also strengthen the opponents of the chest and abdominal muscles.

We have summarized the best exercises that you can do with the exercise band here for you.

Exercise 1: The breast pump

Starting position : Put your right leg on the elastic band and hold the ends in your hands. Step forward with your left leg and bend your knee slightly. Raise your arms so your elbows are at a 90-degree angle, your upper arms are parallel to the floor, and your hands are pointing toward the ceiling. The gymnastics band is stretched in this position.

Exercise: Bring both arms together in front of your upper body. The upper arms remain horizontal. Consciously tighten your chest muscles. Then stretch your arms up towards the ceiling. Return to the starting position and switch leg positions.

How often? 2 rounds of 10 moves each

Effect: Strengthens shoulder, upper arm and chest muscles.

More intense variation: Raise and lower your arms in front of your body a few times at a time before returning to the starting position.

Exercise 2: The butterfly

Starting position : Place your feet about hip-width apart on the resistance band. Bend your knees slightly. Cross the resistance band once and grasp one end in each hand (the left hand is holding the end of the band that your right foot is standing on).

Exercise: Slowly and steadily pull the resistance band up and out until your forearms are up and your forearms are at right angles to your sides. Then slowly return to the starting position.

How often? 2 x 10 rounds

Effect: Strengthens trunk, back and chest muscles.

Exercise 3: The back puller

Starting position : Double up on the resistance band so that the resistance increases. Hold the band over your head with both hands.

Exercise: Slowly pull your arms out and down at the same time until the band is about at neck level. Maintain upper body tension and pull your shoulders back slightly. The shoulder blades rotate slightly inwards towards each other. The head remains stable.

How often? 1 – 2 rounds of 15 moves each.

Effect: Strengthens arm and back muscles.

More intensive variant: If you shorten the exercise band by wrapping it around your hands, you intensify the back gymnastics exercise.

Exercise 4: The breast spreader

Starting Position: Sit upright in a chair with your buttocks on the edge of the seat. Extend your left leg. Loop the resistance band around your left foot and hold the ends with both hands.

Exercise: Slowly pull your arms out and back, straight and almost straight, at shoulder height. Arms and shoulder girdle now form a straight line. Squeeze your shoulder blades together. Then return to the starting position in a controlled manner.

How often? 20 passes

Effect: Strengthens back, upper arm and chest muscles.

Exercise 5: The rower

Exit Position : Sit on the floor, wrap the exercise band around your feet, cross it in front of your toes and hold the ends in your hands. Extend your legs so that your knees are slightly bent and the resistance band is under tension.

Exercise: Pull your elbows back by contracting your shoulder blades. Then slowly and controlled come back to the starting position.

How often? 1-2 rounds of 15 moves

Effect: Strengthens back, stomach, upper arm and chest muscles.

More intensive variant: Shorten the band by wrapping it around your feet several times.

Exercise 6: The quadruped

Starting position: Kneel on the floor and support yourself with your hands. Loop the band around your left foot and wrap the ends around your hands. Gaze down, neck and back form a straight line. Tighten your buttocks and abs.

Exercise: Now extend your left leg and right arm so that they form a straight extension of your back. Hold the position for one breath. Then bring your elbows and knees together under your stomach until they touch lightly. Keep your hips stable.

How often? 2 x 10 passes per side

Effect: Strengthens back, shoulder and butt muscles.

Exercise 7: The tummy tuck

Starting Position : Lie on your back and spread your legs. Lift your left leg so that it forms a 90-degree angle and your lower leg is parallel to the floor. For this exercise, hold the resistance band in both hands so that it runs across the front of the thigh.

Exercise: Exhale while rolling your torso forward against the resistance of the band as far as you can. The lower back remains flat on the floor, the neck is stretched. On the exhale, return to the starting position.

How often? 15 passes per side

Effect: This exercise with the gymnastics band strengthens the abdomen.

Exercise 8: push-ups

Starting position : Place the gaiter band in your hands so that it runs behind your back. Get into the push-up position.

Exercise: Slowly bend your arms until your torso almost touches the floor. Tighten your buttocks and abs to keep your spine stable.

How often? 2 x 15 rounds

Effect: Strengthens back, arm and abdominal muscles.

Variations: The further you position your knees from your arms, the more intense the exercise.

Exercise 9: The cat

Starting position: Get on all fours. The knees are placed directly under the hip joints and the arms under the shoulder joints. If the ground is hard, pad your knees with a folded towel.

Exercise: As you exhale, lower your head and slowly push your back toward the ceiling, vertebra by vertebra. Tighten your abs and pull your shoulders apart. As you inhale, lift your pelvis, lower your back as much as possible, and slightly raise your head. Do the relaxation exercise for 10 to 15 breaths.

Conclusion : Finally, let yourself fall on your heels. The arms are stretched straight forward. The gaze is directed to the ground. Neck and back form a straight line.

Effect: Stretches and relaxes the back muscles.

Exercise band: tips for training

  • Train with feeling: It is crucial for successful training that you carry out the exercises slowly and in a controlled manner. Do not stretch the band jerkily but evenly and steadily. Don’t just snap the band back from the maximum stretch, but gradually return it to the starting position.
  • Wrap instead of clamp: At the beginning, wrap the ends of the band around your palms several times. The thumb remains free. So you don’t have to hold the band tightly, as it is automatically held in place by the slight pull during the exercise.
  • Upright and tense: You should maintain body tension during the exercises. Tighten your buttocks and abs. Standing and sitting exercises are performed in an upright posture or with a straight back. Stretch your neck and gently pull your shoulder blades down without arching your back.
  • Warm up before each workout : Begin each exercise session with a short warm-up program to get the muscles supple. Walk briskly in place or jump rope for a few minutes.
  • Stretching and relaxing: Each training session concludes with a relaxation and stretching exercise for the back muscles. It prevents the stressed muscles from hardening and shortening.

 

 

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