Resistance band, also known as elastic band, is used for strength training. Although the shape of the resistance bands (the grip of some bands) is different in length, they are essentially huge rubber bands that can strengthen certain muscle groups by pulling them.
In addition, resistance band has another advantage: it's very light and easy to carry, so you can take resistance to exercise anywhere.
The purpose of this article today is to take you to learn the 10 exercises of resistance band. Many girls don't like heavy equipment training. You can try resistance band training. The 10 movements introduced in this article are helpful to exercise arms, shoulders and back, so that your arms are more slender and tight, and your shoulders and back are more shaped.
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.
Action 5: back seat resistance band arm flexion and extension
This is a good exercise for your triceps. (refer to action 4 sitting position)
Action 6: horizontal stretching of resistance band
This action will exercise your triceps brachii, deltoid posterior fasciculus and upper back muscles.
Action 7: walking sideways with flat support
This is a movement that works your arms, shoulders and core muscles.
Action 8: lean over and stretch your arms
This action will exercise your triceps brachii, middle deltoid and posterior deltoid muscles.
Action 9: supine resistance with arm flexion and extension
This is a good exercise for your triceps.
Action 10: supine resistance with straight swing arm
This action can exercise your triceps and shoulder muscles.