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Every year, many people decide to start training. Often, however, this plan becomes difficult to implement due to logistical difficulties. For those who would like to improve their condition, but do not have the opportunity to travel to gyms or sports activities, home exercise is a good suggestion. There are many types of home workouts, and this text will introduce you to one of the more effective forms of home workouts, tape exercises. Properly selected exercises with the tape strengthen many muscle groups, including the back, abdomen, legs, arms or buttocks, and the rubber itself is a small expense, so it is worth knowing at least a few ways to use it effectively.
Which exercise band should you choose?
Bands (exercise bands) are divided into categories suitable for people with different physical abilities. They can be distinguished by color. For the elderly, in post-traumatic rehabilitation, beige and yellow tapes are recommended, for women it is recommended to use red tapes, and men should have green or blue tapes. Black and gold tapes are the most resistant and are intended for people who practice competitive sports. However, the right rubber is not everything. For the exercises with the tape to be effective, hold it firmly in your hands and wrap it twice. In this way, a grip ensuring stability is achieved – the tape does not slip out of the hand. A similar method should be used for foot exercises.
Exercises to strengthen your hands:
- we make a lunge, place our feet halfway along the length of the tape, and point our palms upwards; we bend the forearm and slowly return to the starting position – for greater effectiveness, you can bend your knees or raise your arms,
- stand in the middle of the tape, cross the rubber band in front of the torso and move the arms away; we return to the starting position – for the best effectiveness, we perform the exercise about 10 times.
Exercises with leg strap:
- abduction – we step slightly apart, place the tape in front of the body at the height of the ankle joint of the other leg, perform abduction of the leg;
- buttocks and thighs – make a lunge, place the tape under the foot of the supporting leg and hook the rubber to the foot on the back, bend the leg in the knee joint so as to feel resistance in it – the exercise should be repeated several times;
General development exercise:
- tighten the tape and hold it at hip level, bend the legs a bit at the knee joints and do extension – this exercise can be performed in various variants, such as hands on the shoulders while bending the knee joints to create a straightening.
How to achieve good results by exercising with the tape?
Exercises with gum are one of the most developmental, and at the same time susceptible to changes, forms of movement. Depending on the location of the belt, you can engage different muscle groups, even those that seem difficult to exercise in other ways. For this reason, exercising with tape complements the training of many bodybuilders and people who are professionally involved in various sports. The key to realizing the potential of the tape is proper posture and regularity. Beginners are advised to start with small amounts of repetition in one set, then gradually increase the amount of time allocated to exercise. People who want to significantly increase their strength may be interested in the fact that the tape allows you to replace many strength machines. To ensure a greater dose of effort, it is enough to install a support bar in the apartment, which, in combination with properly selected rubber, will effectively imitate devices such as lifts. These types of exercises will strengthen the shoulder and back muscles. Sports practiced at home are a recipe for well-being and a nice figure without high costs and time. However, there are a few things to consider before you even start training. The tape is an inexpensive and easy to store tool even in a small space, and you can find it for just a few zlotys, but remember that it will be better to invest a little more to ensure the safety of exercise – poor quality tape can lead to injury – all the more when used in conjunction with the wand. Home exercises cost really little, but in the fight for a slim figure you should not forget about safety and taking care of health – only then will the training be fully effective.
Contraindications to training with gum
Exercises with a tape are usually recommended for people with different physical abilities, but there are some contraindications for starting this type of training on your own. Pregnant women are advised to consult their attending physician beforehand – although a little effort during this period has a positive effect on health, however, if there is a threat of pregnancy, the gynecologist may advise against it. Older people who want to start exercising with gum should first of all consult an internist – also in this case, training can bring many health benefits, but improperly selected can also be harmful.