Effective sets of exercises with an elastic tape

Effective sets of exercises with an elastic tape

Today many men and women actively play sports to strengthen health and to be in good shape. Occupations on bulky exercise machines are not always effective, and simple apparatuses — such as elastic tape come to the rescue. This review article will tell what adaptation, about its merits and demerits is. Will offer you also a set of exercises.

Terra-Band (teraband), an expander, a tape plait — all this the titles of the elastic film for sports activities. The plait, similar to a jump rope, from latex with handles on the ends or without them (the ends then reel up on palms) is used for sports trainings long ago. Is suitable as for women, and to men.

This exercise machine has several degrees of elasticity designated in color to provide the most suitable loading for any level of training. Marking can be such:

  • yellow tape — low degree of resistance (is suitable for therapeutic occupations during the recovery period or for the people only beginning to play sports);
  • green — average degree;
  • red — for more intensive loading;
  • blue or violet — for professionals.

Important! Some producers have about six types of levels of resistance of a tape. Color designations can not coincide. Attentively read the description to goods.

When choosing it is important to consider length of a teraband also: the more long, the more options of exercises can be carried out. Also it is necessary to pay attention to quality of material: it has to be high that the tape served most long.

Latex tapes — adaptation universal, having the mass of advantages:

  • it is convenient to take (easy and compact);
  • smaller expense of time for a training;
  • studies all muscles, including dead zones;
  • forms a relief of muscles, without increasing their volume;
  • effective occupation without heavy weight;
  • is suitable for any age and level of physical training;
  • possibility of application in house conditions;
  • joints and ligaments work with the minimum loading;
  • it is possible to pick up for loading degree;
  • minimal risk of injuries;
  • reasonable price.

Despite the listed above expander pluses, shortcomings nevertheless are available:

  • it is necessary to work in gloves to minimize rubbing of palms;
  • quickly wears out;
  • limited in resistance level;
  • complexity of tracking progress (lack of concrete weight).

We recommend to you to learn, about a set of exercises with an elastic band for fitness and also about a set of exercises with an expander for women and men.

Perhaps, the only contraindication to application is the allergy to latex of which teraband make. For the rest, if you have serious problems with health, it is necessary to address for consultation the physiotherapist. The expert will help to develop the scheme of exercises which will suit you and will not aggravate the available disease.

Latex tape adaptation not so injury-causing, but everyone who chose trainings with it needs to know the basic rules:

  • preliminary warm-up is obligatory: running on the spot, walking, several squats;
  • all movements are carried out smoothly, without sharp waves;
  • you monitor the breath;
  • pay attention to the correct provision of an expander (safety of occupations depends on it);
  • fix position of a body for couple of seconds on final points of the movement;
  • upon termination of occupations do several stretching exercises to encourage muscles and to return them working capacity.

Important! The exercises provoking pain or spasms of muscles are contraindicated. If the similar psychophysiological state repeats even at a weak tension of a teraband, it is necessary to exclude similar exercises from a complex immediately.

The elastic band is good not only to strengthening of muscle tissue its effect for weight loss is also obvious. Each task involves the whole group of muscles, studying even those muscles which are not strained on the ordinary exercise machine. As a result, ongoing efforts burn 200-300 calories more.

Stomach exercises there is a set. The efficiency of some is that the tape is used. There are several examples:

  1. SP — lying.
  2. Legs are bent in knees, the back is pressed to a floor.
  3. The tape is under shovels, its ends are held in hand.
  4. Hands, without bending, bring to knees, the back can be raised.
  5. We rise on a breath, we fall on an exhalation.
  6. We do 20-25 times.
  1. SP — lying.
  2. Legs are bent in knees.
  3. Hands are extended up, burn down to hold a vnatyazhka.
  4. To carry out raising of the case with slanting twisting to the right-to the left.
  5. Repetition 20-25 times.
  1. costing SP.
  2. Legs on step width, hands are raised up, teraband — a vnatyazhka.
  3. To serially raise the legs bent in knees up (at the same time the hip is developed aside, the belly department is intense).
  4. On each leg — 30 times.

Whether you know? Japan is called the champion by the number of the created strange exercise machines: for a training of lips, for change of a shape of wings of a nose, for increase in nostrils. One of developments — an expander for the person — has success with women of the whole world.

And here a complex for harmonious legs and elastic buttocks.

  1. SP: lying on a back.
  2. Knees are bent, hands are extended along the case.
  3. The elastic band is put, clasps hips, its ends are pressed by feet to a floor.
  4. On a breath to lift a basin, on an exhalation to lower.
  5. Repetition of 20-30 times.
  1. — costing SP.
  2. Direct back, legs at shoulder length.
  3. Hands it is possible to hold a chair back.
  4. One end of a tape tie around an anklebone, you hold the second in hand, a free leg come in the middle.
  5. Without bending a leg, try to pull as much as possible it back.
  6. To repeat 20 times on both legs.
  1. — costing SP.
  2. Connect a plait, forming a ring.
  3. The ring is put on legs to the level of a knee joint.
  4. Having slightly bent knees, take steps forward.
  5. Exercise performance time — up to three minutes.

All want to have the beautiful form of hands. This effective set will help you, and the level of physical training does not influence at all.

  1. — costing SP.
  2. One leg press the center of a tape to a floor, and reel up the ends on hands.
  3. Resisting a tension, to pull hands to a ceiling.
  4. Equal back, without deflections.
  5. To do exercise of 20-25 times.
  1. The same, as in the first option, but hands after a raising are taken away for the case back.
  2. About 25 times are carried out.
  1. — costing SP.
  2. Grip the ends of the film which is missed for a back.
  3. Feet — in parallel, at distance of a step, hands are divorced in the parties.
  4. On a breath to cramp hands in a breast.
  5. On an exhalation to accept a starting position.
  6. To execute 20 times.

The strong muscular framework around a spine column is a basis of a sound body therefore the training of a back is not less important, than a podkachivaniye of legs or a press. Tasks can be such:

  1. SP — lying a stomach down.
  2. Fold a tape expander double.
  3. At the same time on a breath to lift the case up, stretching hands an expander.
  4. The exhalation — to return to an initial position.
  5. To make 15 times.
  1. — costing SP.
  2. Equal back, legs at step distance, are slightly bent, slightly to incline a body forward.
  3. Plait in hands before.
  4. We make smooth extension of a plait as it is possible more widely.
  5. In points of extreme tension to be recorded.
  6. To repeat 15 times.
  1. — costing SP.
  2. Foot stand on a tape, it to hold the ends in hand.
  3. Make a breath and get the right hand back, slightly turning the case.
  4. Then, exhaling, take an initial position.
  5. To make 20 times on each hand.

Exercises for an extension can be various too.

  1. The tape folded double in palms, hands are divorced.
  2. Pull an elastic band and slowly you take away hands for the head back.
  3. To return to SP.
  4. To repeat 15 times.

Exercise for legs stretches sinews under a knee joint and sural muscles.

  1. Sitting on buttocks, hook put teraband for both feet.
  2. Hands pull a plait and reach for feet the case.
  3. To carry out two minutes.
  1. On both ends of a plait create loops.
  2. Throw with them anklebones (the elastic band has to pass on a back in the field of buttock department).
  3. Try to move apart legs as it is possible more widely.
  4. Repeat two minutes.

Video: technology of performance of exercises for an extension with the elastic film Doctor of Medical Sciences, professor Sergey Mikhaylovich Bubnovsky created a unique method on treatment of problems of a backbone and joints. Occupations with an elastic tape also enter a complex of the exercises developed by it.

  • trainings are selected individually taking into account weight of a trauma and sports training of the patient;
  • obligatory warm-up and extension after classes are done;
  • result — disposal of pain, strengthening of sinews, ligaments and muscles;
  • as a result of the picked-up exercises the blood circulation and current of a lymph in the damaged fabrics are restored and improve.
  • diseases of an urinogenital system;
  • osteochondrosis;
  • arthritis;
  • rheumatism;
  • rehabilitation after heart diseases.

Whether you know? Doctor Bubnovsky was influenced by all the techniques. Having received after the heaviest accident of a complication in the form of a coxarthrosis, thanks to the developments, he could get rid of the hardest illness.

Consider the approximate complex of trainings which was intended for the long period:

       
 

Cycle:

Legs — 3х20

Cycle:

Legs — 3х20

Cycle:

Legs — 3х20

Back — 3х15

Back — 3х15

Back — 3х15

Breast — 3х15

Breast — 3х15

Breast — 3х15

Shoulders — 3х15

Shoulders — 3х15

Shoulders — 3х15

Triceps — 3х15

Triceps — 3х15

Triceps — 3х15

Biceps — 3х15

Biceps — 3х15

Biceps — 3х15

Press — 3х20-30

Press — 3х20-30

Shoulders — 3х20-30

 

Split training:

Legs — 3х20 (4 exercises)

Split training:

Legs — 3х15 (2-3 exercises)

Split training:

Legs — 3х15 (2-3 exercises)

Shoulders — 3х15 (2-3 exercises)

Biceps — 3х15 (1-2 exercises)

Triceps — 3х15 (2-3 exercises)

Press — 3х20-30

Press — 3х20-30

Press — 3х20-30

  1. To choose the expander suitable for itself, upon purchase several times stretch it in hands. Strong fatigue and discomfort say that you need lower level of resistance.
  2. Be convinced of quality of material.
  3. Pick up length, convenient for you (the comfort and efficiency of trainings will depend on it).
  4. Occupations will bring a benefit maximum if to combine them with healthy nutrition.
  5. It is desirable to see several complexes (video is lower).

In the presented video — a set of exercises for belly muscles with the detailed instruction from the professional trainer:

Video: technology of performance of exercises with an elastic tape by means of this simple sports adaptation it is possible to achieve excellent results: to tighten a body, to lose excess weight. The tape will give you flexibility and endurance, will help to create a slim figure with little effort.

Author: «MirrorInfo» Dream Team


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