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Elastic tape is a sports equipment made of durable rubber (latex) for elasticity and strength of muscles, physical rehabilitation and stretching exercises. With the help of elastic bands you can work on strengthening muscles without using heavy weights.
We offer you all the useful information about the elastic band: the pros and cons of usage, efficacy for weight loss, tips for choosing the elastic bands, the comparison with other sports equipment. And also finished a set of exercises with the elastic band to the body muscles.
General information about elastic tape
The elastic band is getting more popular tool for those who want to work on strength of muscles and relief from problem areas. If you’ve never tried to do with the tape, you will be surprised how many of use carry exercises with the usual, seemingly elastic. Elastic band is very easy to use but extremely effective when working on the muscles of the body. You will be able to work on the development of muscular strength, endurance and flexibility. Moreover, this type of exercise gives minimal stress on the joints and connective tissue. As is often the case, it is the simplest of sports equipment are the most safe for health.
This type of sports equipment widely used in strength training, Pilates, classes on stretching and flexibility. It is also called rubber band, tape-absorber or theraband (in English, the thera-band). Thanks to its compactness and versatility of the tape is widespread in the home sports. Increasingly, professional coaches demonstrate a program using this kind of equipment.
A long wide band of durable rubber is popular in gyms and at home. Initially the elastic band used in physiotherapy for the elderly and for people recovering from injuries. Now this type of expander has become a very convenient alternative to free weights and machines.
Let’s dwell on the benefits of training with elastic band. Why this kind of sport equipment was so popular, and even successfully compete with dumbbells and a barbell?
Advantages of training with elastic band
- Compactness. The ribbon takes up very little space: after a workout simply remove it in the drawer until the next session. Expander is ideal for use at home, because it is very compact and suitable even for those who has limited space.
- Ease. Elastic tape weighs almost nothing and easy to carry. You can take her on a trip, a business trip, a journey and even a walk if you want exercise in the fresh air. It will fit in a small bag and even in your pocket.
- Low price. The rubber band can be attributed to one of the most inexpensive tools for fitness. Its price in Russia starts from 200 rubles, and in foreign online stores you can order a tape for $ 2-3.
- Low risk of injury. During the exercises with the rubber band is both static and dynamic load throughout the range of motion. Therefore, training with the expander provide a low impact on the joints and ligaments, which reduces the likelihood of injury and sprains.
- Work on all muscle groups. Elastic band allows you to work out all the muscles of the body, but especially the muscles of the legs, arms, shoulders, chest, back, buttocks. Almost all the exercises that you can perform with free weights can also be performed with tape.
- Adaptive load level. With tape damper you will constantly work on their progress and strength development, because it has multiple resistance levels, depending on the elasticity of rubber. Alternatively, or additionally, to adjust the intensity of the resistance, strengthening or weakening, on the contrary tension. If you put the gum in several layers, it is possible to further increase the load.
- Effective for Pilates and stretching. Rubber belt is widely used in training for Pilates and stretching: it can help the work included the extra muscle and increases amplitudes movement. However, due to the low impact on the joints workout remains safe.
- Uniform load. Tape-expander provides a uniform load over the entire trajectory stretching, eliminating dead zones. Due to the constant tension, the muscles do not relax at any point. This allows you to train as efficiently as possible.
- The technicality of execution. During exercise with elastic band is eliminated using the inertia during movement. For example, a barbell or a dumbbell you can throw, thus sacrificing technique and additionally after putting sustava ligaments. With a large and it is impossible to do, so you will be forced to do the exercises skillfully and accurately, minimizing the risk of injury.
- Variation in training. As a rule, the muscles very quickly adapt to the same movements and it reduces the effectiveness of training. Adding new tools to your workout, you increase the productivity of training, and thus be able to achieve your goals much faster.
- A wider range of motion. Unlike other sports apparatus, with the ribbon is easy to work in different directions: forward, backward, side to side, and diagonally. And the angle, trajectory and range of motion is unlimited, which gives you the opportunity to work the muscles even better.
- The use of the familiar exercises. The training tape is most often used familiar movements from traditional strength training with free weights. For example, a lifting on a biceps, spreading the hands to the sides, a vertical bench press on the shoulders can be performed with dumbbells and expander.
- Versatility when you exercise. Elastic band does not have handles, so you can use any grip, to vary the force of the tension, tie a ring around her feet. Because of the greater length variability of load is more significant.
- Suitable for women after childbirth. Usually after childbirth prohibited training due to the axial load on the spine and pelvic organs. In this case recommended exercises with an elastic band, which is based on the principles of stato-dynamic.
- Suitable for combined training. Elastic tape is so versatile that you can even use it together with dumbbells, which allows to obtain the advantages of the two types of exercises at once:
Such obvious advantages as compactness, versatility, ease, safety and low cost have made the elastic band is one of the most popular products in the sports market. Now you can fully engage in strength training at home without buying dumbbells and barbells. However, the disadvantages and unpleasant features rubber bands are also available.
Disadvantages of training with an elastic band
- Latex can cause allergies. Material for the manufacture of strips of absorbers in most cases is latex, which is very allergenic. In places where the skin meets the tape, you may experience redness, irritation or swelling. In this case, training with elastic band it is better not to practice or to purchase hypoallergenic tape latex-free.
- The inconvenience of the classroom. During exercise, the elastic band may slip out of your hands, RUB the palm of your hand or even cause irritation from the constant tension of it all. In this case, you can use sports gloves with non-slip coating.
- The elastic band is prone to rapid wear. Unlike free weights that have a very long term use, the bands are short-lived product. Over time, they stretch and lose the original elasticity or even break.
- “Ceiling” in the power of progress. Another disadvantage is that at some point you will not be able to continue to increase the complexity with an elastic band. Unlike free weights, resistance band work has a definite border. So if your goal is to maximize power, sooner or later you will have to apply to dumbbells, a barbell or power equipment.
- It’s hard to see results. When using dumbbells, you can easily track your progress because you know exactly what weight to use in your workouts. The elastic band there is no reliable way to quantify your work.
Despite the fact that exercises with the expander in biomechanics safer, than exercise with dumbbells and barbell, they can also cause damage to the muscles, ligaments and tendons for errors in technique. And if about free weights presents a lot of information on the correct execution of the exercises (both in literature and in the Internet), training with the expander detailed guidelines much less.
So be careful when training with elastic band, before class please read equipment exercise. If you train on a video, watch the movements of the instructor and try to follow all the instructions.
How to choose the elastic band?
Buy elastic tape can be in sports stores. In English it’s called the resistance band, latex band, theraband. In Russian language you can find such names: rubber band, tape damper tape-expander, therapeutic tape, theraband or tape for the Pilates. In contrast to the tubular resistance bands, elastic band often found on sale in traditional stores and even, as a rule, from several manufacturers.
Elastic bands have several levels of firmness for people with different physical preparation. Usually found three resistance levels: soft, medium and hard, but some manufacturers may be five or even six levels of elasticity. In accordance with the resistance strips have a distinct color. However, color coding may be different depending on the manufacturer, so it is better to look for a specific description of the goods, not relying only on color.
Meet the following gradation:
- Yellow: soft band, the lowest load level
- Red, green: medium load
- Purple, lilac, blue, rigid tape, high load level.
But emphasize again, the colour coding is different depending on the manufacturer, so it is better to look for specific product. In some online stores often sell strips of different colors, but the same level of resistance. Sometimes sold whole sets of tapes with up to three resistance levels. So be sure to check the description of the product before purchasing it.
Full review FITNESS EQUIPMENT for home
The length of the elastic band choose not less than 1.2 m, although usually they are well drawn. However, the more the length of the tape, the more varied exercises you can choose. In addition, the long strap can be doubled, providing additional load. The width of the ribbon on average to be 15-20 cm.
Like any other product, elastic band differs in quality depending on the manufacturer. Over time, the material constituting the expander may wear out and lose strength, and this reduces the effectiveness of the classes. The better the material, the longer it can last.
Elastic band or fitness band?
Now high popularity gained fitness bands, which represent the expander ring and are a good addition to the elastic band. Such gum (mini band resistance loop) put on the feet or hands and provides additional resistance when you exercise. Fitness elastic band is particularly effective when dealing with problem areas on the thighs and buttocks. If necessary, you can tie a long elastic band around the legs and replace thus the fitness gum:
In the modern weight and cardiovascular training often use fitness bands. They give a great load on the upper and lower part of the body, it is very functional. The elastic band is more used when training arms and back, as well as during Pilates and stretching. However, for more variety and quality of classes we recommend you to buy elastic and ribbon, and a set of fitness bands. Both the inventory and you will definitely be useful, especially since they are very affordable.
When choosing elastic bands, fitness bands do not confuse them with rubber loops, it’s a little other sports equipment. It is designed for strength training and is very suitable for those who want a strong muscular body.
Elastic tape or tubular expander?
In the Western countries for weight training often use tubular expander and the elastic band is increasingly used for Pilates and stretching. In Russia and the CIS tubular expander has not yet gained widespread popularity, so it is so hard to find in regular stores. Basically, for strength training these two sports the tools are interchangeable. But the differences are still there.
The differences between the tubular expander and the elastic band:
- A tubular expander is more convenient during class due to the presence of grips; elastic band can RUB his hands and even cause irritation.
- A tubular expander is less reliable than tape: often breaks and wears out faster.
- Elastic tape is more versatile when you exercise, because it has no handles and has a bofgreater length.
- Tape is equally suitable for strength training and Pilates training and stretching. However, strength training is more efficient to use a tubular expander.
- In Russian stores it is easier to find elastic band than the tubular expander.
In the foreign segment of finished videotronic more tubular expander than with the tape. But you can use the elastic band in such programs without a strong loss of efficiency. See also: Top 12 strength training with tubular expanders for the whole body.
25 exercises with elastic band
We offer you a unique selection of exercises with the elastic band for the upper and lower parts of the body. Through these exercises you can strengthen muscles, develop strength, improve posture and tighten the body.
Part of the exercises performed with a fitness band, but if you have only a long strip, you can just tie it around my feet. The tighter will tighten the belt, the harder it will be to perform the exercises, so its elasticity adjust independently.
Exercises for upper body
1. The rise of hands on a biceps
2. Straightening hands on the triceps
3. Butterfly for chest muscles
4. Diagonal breeding for the shoulders and chest
5. Rise diagonally to the shoulders
6. Lift hands in front of him for the shoulders
7. Breeding hands for the shoulders
8. Press on the shoulders
9. Pull the belt back
10. Vertical pull for back
11. Pull tape back
Exercises for stomach and legs
1. The gluteal bridge
2. Leg lifts in bridge
3. Pulling up his knees at the bridge
4. Bike for belly and legs
5. A step to the side in the strap
Exercises for thighs and buttocks
1. Abduction legs back standing
2. Squat + leg Abduction to the side
3. Lateral lunge
4. Squats with bench press
5. Walking with the tape in the direction
6. The rise of legs diamond
7. Leg lift for your butt
8. Abduction legs back
9. Leg lift on the side
10. Abduction feet to the side
11. Raising the legs while lying on stomach
Thanks for the gifs youtube channels: The Live Fit Girl, StrongandFlexTV, Pahla Bowers, AnyUp, Super Sister Fitness.
A plan exercises with an elastic band!
We offer you a plan of exercises with elastic band for upper body (arms, shoulders, chest, back) and lower body (abdomen, thighs, buttocks). You can alternate these two classes or to combine in one day if you have time.
Workout for upper body
Exercises:
- The rise of hands on a biceps
- Straightening hands on the triceps
- Butterfly for chest muscles
- Diagonal breeding for the shoulders and chest
- Breeding hands for the shoulders
- Press on the shoulders
- Pull the belt back
- Pull the tape with one hand
- Vertical pull for back
Perform each exercise 12-15 reps in 3 sets. If the exercise is done in right and left hand, then do two approaches on each hand (all four approaches). Rest between sets 30 seconds between exercises 1.5-2 minutes.
Training for belly, legs and buttocks
Exercises:
- Squat + leg Abduction to the side
- Walking with the tape in the direction
- Abduction legs back standing
- The gluteal bridge
- Leg lifts in bridge
- Bike for belly and legs
- Leg lift on the side
- Abduction feet to the side
- Abduction legs back
Perform each exercise 12-15 reps in 3 sets. If you do the exercise on the right and left foot, then do two approaches on each leg (total of four approach). Rest between sets 30 seconds between exercises 1.5-2 minutes.
Buy cheap elastic band
So many different and inexpensive trinkets for sale in the online store Aliexpress. Buying elastic bands you will have the opportunity very efficiently and effectively deal with a variety of workouts at home.
We have selected the most popular stores on Aliexpress with a large number of orders, high average rating and positive feedback. The price of almost all the tapes is in the range of 200-400 rubles. Links will open in a new window.
Elastic tape 150 cm
Tape length 150 cm, width 10-15 cm, and the cost of the tape depends on the width and thickness. The thicker the tape, the stronger the resistance. Material – natural latex. Cost 150-300 rubles.
- Shop 1
- Shop 2
- Shop 3
Elastic band 150-180 cm
Tape length 150-180 cm, width 15 cm tape Tension from 10 to 20 kg depending on the color (the seller provided pounds). Material – natural latex. Cost 150-300 rubles.
- Shop 1
- Shop 2
- Shop 3
Examples of video with an elastic band
If you want to do with the finished video training with elastic tape, offer you several examples of video with an elastic band. Be sure to also view:
Top 20 finished VIDEO with an elastic band
1. Exercise for buttocks with an elastic band
2. Workout for arms and chest with elastic tape
3. Training for the whole body
Exercises with an elastic band will help you to gain trim figure at home without the use of bulky and complex equipment. Such a simple and accessible tool for fitness needs to be in the house for everyone.
See also: exercise ball for weight loss: efficacy and characteristics. How to choose a fitball?