Exercises with a rubber band – advantages, examples of exercises. Exercises with gum at home

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A healthy lifestyle combines a diet appropriately selected for our body with physical activity. In order to strengthen our body and slim the figure, it is worth reaching for various gadgets aimed at intensifying our physical activity. Thanks to such exercises with the addition of various devices, we will notice the first effects of the exercises faster. One of the most popular exercise gadgets is rubber.

Exercise bands

Such rubbers are made of latex and are used for many types of training, from general development to strengthening. Exercise bands are also called bands and are classified according to the degrees of resistance they create during exercise. Such resistance should be adjusted to suit their abilities and condition. What’s more, when choosing an exercise band, you need to pay special attention to its width and thickness. The thicker and wider the rubber is, the greater the resistance will be during exercise.

Such rubbers can be purchased in various colors, but the popular opinion that a given color corresponds to a given resistance level is not true. Choosing the right rubber for exercise has a large impact on the effectiveness of exercise, so it is worth considering carefully when buying a gadget.

Are you looking for exercise bands and bands? Check the offer on Medonet Market and choose, for example, the OstroVit training bands set or the Expander resistance bands set. It turns out that manual exercises can also be performed with the use of special rubbers. We recommend a set of 3 4FIZJO finger training rubbers with different resistances.

Home exercises. Simple exercises for everyone

Exercises with rubber – advantages

When training with an exercise rubber, all muscle groups are involved. Such exercises can be a good alternative to dumbbell training for people who do not use large additional loads during physical activity. Exercise bands are an equally demanding training gadget, such as dumbbells or fitnesball, and their resistance will be perfect for exercising every part of the body. Examples of exercises with rubber include not only the lower body, such as legs, thighs and buttocks, but also the shoulders and back. Despite its inconspicuous appearance, an exercise band is a very effective assistant in everyday training.

Exercising rubber has many advantages. One of the most important is the very low price of the gadget combined with its small size, which allows easy transport and convenient storage in a wardrobe, and even a small space is enough to perform exercises. Moreover, when exercising with rubber, there is a slight risk of injury. The advantage of exercises with rubber is also the possibility of using them to do stretching training.

Aerobic exercise – types of training, training for beginners, effects

Exercises with gum at home

Exercises with rubber are a great solution for people who, for various reasons, cannot afford classes under the supervision of an instructor in fitness clubs or do not have a large amount of money to buy exercise equipment. Training with rubber can be successfully done at home. However, remember to perform the exercises in several series of over a dozen repetitions, not to take longer than planned breaks, and to train regularly.

As before any physical activity, a short but intense warm-up is necessarywhich will reduce the risk of injury while exercising. At home rubber workouts give you a good selection of different exercises. You can perform such exercises on your own, noting time, series and repetitions, as well as follow the training recorded by the trainer. It is also worth doing a few exercises stretching all parts of the body at the very end of the training. The advantage of exercising with a rubber is also the ability to freely combine exercises in any combination and create new and varied training plans covering the entire body.

Cardio exercises – effects, types of exercises, heart rate

Exercises with gum – effects

Exercise gum allows you to create additional resistance, and thus, increase muscle tension and motivate them to work harder. If we only devote one hour to exercise at least three times a week and combine it with a proper diet, we will certainly notice the first results quickly. Not only will we slim our body, reduce body fat and lose a few centimeters in the waist and thighs, but also strengthen the muscles of our body.

In order for the results to be satisfactory, the degree of rubber resistance should be properly selected. During the exercises, you should feel resistance, the more difficult it is to perform the next repetition of a given exercise, the harder the muscles work. The gum can be tied or folded in half, if we feel that the exercise is not hard enough to perform.

We recommend additional support in the form of nutrients for athletes. You can find a wide range of supplements on the Medonet Market.

Exercises – 6 exercises for each day

Exercises with a rubber – types of rubbers for exercise

Exercise bands are actually bands that have been used successfully in a wide variety of exercises such as push-ups, chin-ups, squats or bench presses. They come in many different versions, which is important depending on how high we want to set the bar during our training. Interestingly, for example, exercise bands with a lower resistance force are very useful in rehabilitation exercises, as well as in warm-up and mobilizing movements. In addition, nothing prevents us from combining training with exercise bands together with other training equipment such as free weights or machines, which will allow us to create a specific type of resistance and increase the effectiveness of our exercises.

However, it should be borne in mind that in order for our training to be as effective as possible, the key will be not only the regularity of physical activity, but also the correct selection of rubber for the range of exercises. Exercise bands are divided depending on their width, which closely affects their resistance, and this is how the following are listed among exercise bands:

1. 22 mm wide exercise bands – resistance 10-15 kg
2. 32 mm wide exercise bands – resistance 15-25 kg
3. 44 mm wide exercise bands – resistance 25-35 kg
4. 64 mm wide exercise bands – resistance 35-45 kg
5. 83 mm wide exercise bands – resistance 45-55 kg

The resistance of an exercise band depends on how stretched it is, so the more the rubber is stretched during exercise, the more resistance you can feel.

In addition, it should be mentioned that there are also other types of exercise bands, such as smaller versions, which are shorter and wider but offer a lower resistance range. They are used to develop the strength and stability of both the upper and lower parts of the body. Their resistance is up to 5 to 20 kilograms. They are very good for sideways movements.

There are also so-called resistance tapes, which are characterized by their length, thinness and open circumference. The tapes are mostly used in therapeutic exercises for people struggling with injuries or for the elderly. They are used together with pilates training, where they are extremely effective due to their low resistance of up to 1 to 5 kilograms. In addition, there are also so-called expanders (tubings), which are a durable rubber tube, at the ends of which foam handles are mounted. They can be used in general development exercises and in shoulder training. They have a resistance of 5 to 20 kilograms.

Exercises for triceps – muscle structure, types of exercises

Exercise with rubber – how often to exercise

It should be remembered that, as with any type and type of training, it is not worth exercising every day. This is because the muscles need enough time to regenerate. According to specialists, it is sufficiently long regeneration that increases the effectiveness of exercises. It is usually assumed that after each day of exercise, at least one day should be set aside for rest. It is worth planning in advance which days of the week we are going to exercise and choose the appropriate days for regeneration.

Exercise with gum – dropping kilos

Even though training with exercise bands will not burn as many calories at once as aerobic exercise, it still has weight loss benefits. When muscle tone is built up, the body’s metabolism is greatly accelerated. This is because muscle tension at rest burns many more calories than fat at rest. Therefore, if your body has a lower percentage of fat, it will burn more calories at rest. Several studies have shown that when we lose weight, it will be easier for us to maintain it if we exercise with exercise bands two or three times a week.

Abdominal exercises – effective exercises for men and women

Exercises with rubber – athletes and rehabilitation

Athletes need to do the right exercises on a regular basis to stay in top shape, exercise consistently, and prevent common injuries. Exercise rubbers are great for athletes after an injury because they can help athletes increase their resistance to their movements, improving both strength and flexibility without putting too much stress on their joints. Another important application of such bands is the recovery process after sports injuries.

Sports injuries are sometimes unavoidable, but given the high rate of such incidents (an investigative report in 2014 found that the injury rate for NFL players alone is 68%). Exercise bands are an ideal tool for rehabilitation after a sports injury. These stretchy bands help athletes focus and work on specific parts of the body, which can help speed up the recovery process for joints and muscles after injuries.

Some of the common types of sports injuries that exercise bands can help include: shoulder pain or sprain, tennis elbow, runner’s knee, iliac bursitis, sprains and strains, anterior cruciate ligament (ACL) .

When exercising during rehabilitation, even under the supervision of a physical therapist, there is a risk of further injury if the training becomes too tiring. But with rubbers, you can not only exercise your isolated muscles, but also do it without putting a lot of strain on you. In addition to this, the user can also use these rubbers to work on other areas of the body and increase blood circulation, which helps in faster recovery.

Exercises with rubber – sample exercises

Exercises with rubber for thighs and buttocks

One example of an exercise using rubber bands for these muscles involves placing a rubber band under your feet and then grasping its ends in your left hand. Then stand up straight and try to shift your weight onto your left leg while pushing your right leg to the side just off the ground to tighten the rubber. In the next step, without tilting the torso, lift the left leg higher and after a while lower it lower, without touching the ground. This movement should be repeated and after the series has been completed, change the side analogically.

Exercises with elastic for the shoulders and chest

An example of an exercise with the use of rubber bands for these muscles is to stand apart, taking care that the feet are more or less under the shoulders, and keeping the arms along the torso. In the next step, put a rubber band under the soles of the shoes and hold its ends firmly in your hands, thus tightening it well. Now raise your arms up, keeping your elbows slightly bent at all times. After lifting the arms, return to the previous position and repeat the movement an appropriate number of times.

Body elastic exercises

One example of an exercise with exercise bands for these muscles is to hold the exercise rubber in your hands long enough to spread your arms as far as possible to the sides. You should be in a position that rests on your hands and feet (as is the case with push-ups). You should also pay attention to the fact that the whole body forms a straight line. Then you should, while stretching the rubber all the time, bring one hand to the vertical, turning sideways as if to a board. Then go back and raise the other hand. Repeat the movement as many times as necessary.

Rubber exercises for a flat stomach

An exemplary exercise with the use of rubber bands for these muscles consists in sitting, with slightly bent legs, put the rubber band under the soles of the shoes and catch the ends of the rubber in the hands joined in front of the chest. Remember to keep your back straight. The next step is to lift your feet off the ground and simultaneously bring your hands to the right side with the upper torso twisted. Now return to the starting position and turn the other way. Repeat the movement as many times as you want.

Exercise With Gum – Tips for exercising and using rubber bands

1. Keep your body in a straight line

Some resistance exercises may involve squatting, but you should never be hunched over or in an unbalanced position, even if it gives you more strength. Instead, keep your body in a straight line. Keep your knees slightly bent as you work instead of locking them. Keep your shoulders and hips in line to allow the spine to keep its natural curve.

1. Try exercising without exercise bands

If we’re doing an exercise that we haven’t tried before, let’s practice it first without using rubber bands. This will allow you to feel the correct movement without straining your muscles. Once we’re comfortable and confident in what we’re doing, start adding resistance.

1. Don’t forget to breathe

Often, in any type of training, there is a temptation to hold your breath while tightening your muscles. One should resist this urge and breathe freely and evenly. When resistance levels become greater, breathe out instead of inhaling or holding your breath completely.

1. Don’t block the joints

If we notice that the joints are locking up as the rubber expands, we are probably using too much force. You should always have a slight flexion at the joints, even when the exercise gum is fully stretched. Otherwise, we refrain from overstretching the muscles and hurting them.

1. Do not rush

Do not move on to the more difficult exercises too quickly. Instead, make sure you have completely mastered the exercise gum (in terms of its resistance) before deciding to move on to the next level. As a rule of thumb, you should be able to do about 3 sets of 10-15 repetitions of an exercise before trying it with a different exercise gum.

1. Do not let go of the tight / expanded exercise band

When you release a rubber that is already stretched, it will spring back to us. It can potentially hurt us, or at least it’s not funny when the rubber hits us in the face. It’s always better to wait for the tension on the rubber to release before letting go.

1. Do not stretch the exercise band too much

Stretching the rubber beyond its capacity greatly increases the likelihood of it cracking or tearing. Try to never extend the gum by more than two lengths.

1. Always check your gum before using it

Every time before training starts, you should carefully check the condition of the rubber band. Look for any tears or abrasions that could lead to more damage during exercise. After all, we don’t want our rubber to suddenly burst while exercising.

1. Do not store the exercise band in direct sunlight or in humid places

When using an exercise rubber, clean it. Also, avoid storing it in areas where rubber is more susceptible to expansion or bacterial growth. Storing the exercise band in a cool, dry place will ensure its long life.