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Fitness elastic band is simple and convenient sports equipment for training in the gym or at home, which provides an additional load to the muscles. Elastic bands for fitness are used in training for quite a while, but in recent years this inventory is experiencing a real boom of popularity.
Today we will tell you what the fitness bands, what is their use and effectiveness, why are they so popular and what they’re good for weight loss. And we also offer you a super selection of 40 of the most effective exercises with elastic bands for fitness.
General information about the fitness bands
Elastic band for fitness is a compact elastic band of special material in the form of a ring. The load provided by the resistance, which occurs when you stretch the elastic. This is a very simple and available inventory is incredibly functional and cost-effective! You can do usual exercises, but with much greater benefit to the muscles. During sessions with a fitness band, you can easily adjust the load with the amplitude of stretching. In addition, this mini-expander does not harm the skeletal muscles, and articular-ligamentous apparatus.
Elastic bands for fitness will provide you with:
- To enhance the strength and elasticity of muscles
- Getting rid of problem areas
- Improving the quality of the body
- Strengthen muscle corset
- Quality work on the gluteal muscles
- Minimal pressure on the joint and ligamentous apparatus
Erasers have a variety of names: fitness bands, rubber loop expander ring, mini tape, chest expander, mini band, resistance band, resistance loop. So if you’re looking for a workout or plan a purchase, consider that this fitness equipment does not have a common name. Fitness bands are very easy to confuse with other similar equipment, such as an elastic band or rubber loops (harness). In principle, the elastic band can replace fitness bands. But loop is more suitable for strength training and crossfit.
Fitness bands have several levels of load depending on the hardness of the rubber: soft, medium, hard, very hard. Each level has a specific tape color, and the color set depending on the manufacturer. If you choose to purchase fitness bands, it is better to buy the whole set of several rubber bands of different resistance. This will not only help you to train each muscle group in accordance with the required load, but at the same time doing exercises on hands and feet.
Level of resistance bands during exercise choose according to their abilities. You should feel a good load, but it does not have to suffer exercise equipment. Usually for hands, shoulders, Breasts can take a mild fitness band. For the legs and buttocks can safely take a medium or a hard rubber. If you want to increase the load, you can wear both strips at once.
10 benefits of using rubber bands for fitness
- It is the ideal equipment for muscle tone, getting rid of problem areas and sagging, creating a toned and flexible body. Exercises with the fitness band to help you efficiently work on the muscles of the thighs, buttocks, arms, shoulders, chest, stomach and back.
- It is very compact and lightweight equipment. You can take it along for the ride, to the gym or the street. It will fit easily in your bag and not take up much space.
- Advantage of all the expanders is a uniform load throughout the path stretching without “dead zones”. In addition, you easily can do to control the load by simply adjusting the extension level: stronger or weaker.
- Fitness bands are perfect for a ‘s low impact workout without the stress on joints and connective tissue. For example, such an expander can very efficiently work on the thighs and buttocks without lunges and squats, which is not recommended when problems with his knees.
- Workout with elastic bands for those who do not load with extra weight due to the load on the spine.
- Fitness bands have multiple resistance levels, so you can adjust the load based on their capabilities. You can also wear two strips simultaneously, and increase the burden on the target muscle.
- You can perform expander-ring almost all the classic exercises, thus due to the resistance rubber, the load will increase significantly. Slip expander while performing sit-UPS and get the additional load on the gluteal muscles.
- Rubber resistance bands are becoming more popular in home fitness programs. On Youtube you can find many video training with elastic bands.
- Fitness elastic band is very effective for gluteal. And you’ll be toned and round buttocks, don’t rock quads.
- This is affordable fitness equipment, a whole set of tapes several levels of resistance you can buy in the range of 1000 rubles.
See also:
- Fitness bracelets: how to choose the best model bracelets
- Massage roller (foam roller): what + exercises
40 exercises with fitness band
For you to be able to truly verify the effectiveness of such trainings, we offer you a super collection of 40 exercises with a fitness band for all problem areas. Be engaged with the expander-ring 3-4 times a week for 30-40 minutes, performing suggested exercises at home or in the gym.
Exercises with elastic band for upper body
Perform each exercise for 10-15 repetitions on both hands. If you are a beginner or have planned a short training exercise in one approach. If you are an experienced student can repeat each exercise 2-3 sets (or 2-3 rounds).
1. Vertical rubber stretching
2. Horizontal rubber stretching
3. The rubber stretching behind
4. Extension for triceps
5. Flexing the biceps
6. Pull the rubber bands back
7. Pull the elastic band around chest to back
8. Pull the rubber bands for arms and shoulders
9. Breeding hands for chest muscles and shoulders
Exercises with elastic band for the belly, thighs and buttocks
Perform each exercise for 10-20 reps. If you are a beginner or have planned a short training exercise in one approach. If you are an experienced student can repeat each exercise 2-3 sets.
1. Twisting standing
2. The splaying of the legs in the strap
3. Horizontal Jogging
4. Bike
5. The bridge
6. The bridge by raising the legs
7. The Mach leg in the bridge
8. The knees up to the chest
9. Superman with elastic band
10. Leg lifts lying on stomach
11. Leg raises lying on your back
12. Raising the legs with shell
13. The splaying of the legs lying on the back
Exercises for buttocks and thighs
For one exercise we choose 10-12 exercises of your choice (you can distribute all of the exercises on different days). Do this exercise for 10-20 reps beginners in one approach, advanced – 2-3 sets.
1. Squats (elastic band at the hips)
2. Squats (elastic band under feet)
3. Squats with jumping
4. Squats with walking to the side
5. Walking single file
6. Deadlifts
7. Abduction feet to the side standing
8. Abduction legs back standing
9. Abduction legs back in the slope
10. Raising the legs forward
11. Squat + leg abduction to the side
12. Excavation
13. Steps in place
14. The jump step to the side
15. Side lunge + swing to the side
16. Lunge + swing leg
17. The leg lifts on the side
18. Flexion of the calf with elastic
19. Raising the legs with shell on the side
20. Mach buttocks (elastic at the hips)
21. Max on the butt (with rubber feet)
22. Mach knee on all fours
For gifs thanks to youtube channels: Natalia Pecak, Live Fit Girl, Pahla Bowers, Flex Active Sports, Fit Simplify, Baby Fit Gym and instagram account mariaegiusti.
Other options of training with a fitness band
How else can you train with a fitness band so that the session took place effectively and efficiently? We offer you a few possible examples of how you can diversify the workout at home or in the gym.
- System TABATA. Running exercises do not account for time: 45 seconds work, then 15 seconds rest. This approach will allow you to increase your heart rate and burn more calories. More on TABATA: a Complete guide to TABATA training.
- In a circular system. Just do the exercises consistently in one approach and then repeat another 1-2 times in a circle. Rest between exercises no between rounds 1 minute. Read more about circular training: circuit training for weight loss choice.
- The mix of exercises. You can alternate exercises for upper and lower body, it will help you to use a greater amount of muscle and enhance fat loss.
- For weight loss: alternating with cardio. If you want to lose weight, you can alternate exercise with a fitness band for muscle tone and cardio exercise to burn fat. For example, 5 exercises with a rubber band, a little rest, 5 cardio, little rest and again in a circle. See this: a Selection of cardio exercises.
- Strength: alternating power loads. If you want to pump up buttocks, you can combine exercise with elastic band and butt exercises with dumbbells. This will help you to efficiently work on the gluteal muscles. See this: Collection of exercises for the glutes.
Fitness bands on AliExpress
One option is to purchase fitness bands on AliExpress, because there is a large selection of swimwear of good quality at affordable price. After you order they come fast enough in 2-3 weeks. Just be sure when choosing gum read reviews from buyers.
We have selected a few sellers on AliExpress with positive feedback, a large number of orders and high ratings, to make it easier to navigate the variety of goods. Recommend you immediately purchase a set of several rubber bands of different resistance, even more basically, they sold the whole kit. Please note, prices for goods may change, in addition, sometimes discounts. We try to regularly update the information, but it is not always possible to track small changes in prices. So double-check prices by clicking on the links (they will open in a new window).
Fitness elastic bands made of latex
Fitness elastic bands made of latex is the most popular variant of rubber bands. They are inexpensive and generally easy to study. Typically, the set includes 3-4 bands of different resistance, so you can always adjust the load depending on your capabilities.
1. Fitness bands Procircle. Product description: there are three options – either 4 elastics with a diameter of 25 cm (light, medium, heavy, x-heavy)or 4 erasers 30 cm in diameter (light, medium, heavy, x-heavy), or 3 special improved gum 2.5 cm wider than the standard (light, medium, heavy). Recruitment cost: 700 rubles per a diameter of 25 cm, 850 rubles for a diameter of 30 cm, 850 rubles for a wide elastic band.
These fitness bands recommended by our subscriber, Hope, and positive feedback has also been shared by our subscribers:
2. Fitness bands J Bryant Fitness. Product description: there are two options – either 3 different resistance bands (medium, heavy, x-heavy), or 4 different resistance bands (light, medium, heavy, x-heavy), the diameter of the rubber bands 30 cm Cost depends on the set: 950 rubles for 3 bands, 1150 rubles for 4 bands.
3. Fitness bands Copozz. Product description: there are three options – either 3 different resistance bands(x-light, light, medium), or 4 different resistance bands (x-light, light, medium, heavy), or 5 rubber bands of different resistance (x-light, light, medium, heavy, x-heavy), the diameter of the rubber bands 30 cm Cost depends on the set: 550 rubles for 3 bands, 800 rubles for 4 bands, 950 rubles for 5 gum.
4. Fitness bands DLINE. Product description: the kit includes 5 different resistance bands (light, medium, heavy, extra-heavy, x-heavy), the diameter of the rubber bands 30 cm set Price: 950 rubles for 5 gum.
Fitness bands of cotton (non-slip!)
Fitness elastic bands made of latex do not always hold fast, can slide and collapse during exercise. Therefore, the alternative is to consider elastic knit material that does not slip, do not cut into the skin, not moving and not curl up during exercise. Is they are more expensive, but judging by the numerous reviews, to engage with them more comfortable.
1. Wide knitted elastic. 50% wider than standard elastic bands made of latex. Firmly stick on your body and not slide off. Three sizes: 64 cm, 74 cm, 84 cm less Than you weigh, the smaller the diameter of the gum you need to take. There are several colors. The cost of one gum 250-300 rubles.
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2. Woven knitted elastic. These elastic bands for the legs made of comfortable and soft material, which is held steadily on his feet, not rubbing the skin and not slipping. Also offered in three sizes: 64 cm, 74 cm, 84 cm the Cost of one of the bands 350-450 rubles.
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3. Striped stretch ribbed knit trims. Soft knitted elastic is of excellent quality. Rubber band is thick and good on her feet, not twisted and does not slip. The size of the bands depends on your weight: the less you weigh, the smaller the diameter of the gum you need to take. The cost of one band of 450-500 rubles.
- Shop 1
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Fitness bands with adjustable firmness
But this is a new product on Aliexpress is very quickly gaining popularity. The convenience of these fitness bands at the strap: just change the length of the tape and have different resistance level. Tape length varies from 29 cm (the heavy load) to 42 cm (lightest load). With these fitness bands, you do not need to carry a few tapes of different resistance, and it is very convenient.
In addition, these elastics are made of cotton material with high elasticity. They are wide, breathable and non-slip.
- Shop 1
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Fitness bands on Atletika24.ru
If you don’t want to wait for my order from Aliexpress, you can buy fitness bands in Moscow in the online store Atletika24.ru. In this shop you can buy quality gum delivery 1-2 days in Moscow and St. Petersburg.
Now in assortment of the shop are two models of the fitness bands that differ in size. The main difference between these gum – bright nice colors and the instruction with the largest selection of exercises (exercises 58 and 8 complexes).
Standard bands:
- Length – 25 cm (50 cm circumference)
- Width – 5 cm
- The material is 100% latex
- Set of 5 matching different loads, bag, user manual with exercises
- The kit price – 1100 RUB.
Gum Pro version:
- Length – 30 cm (60 cm circumference)
- Width – 7.5 cm
- The material is 100% latex
- Set of 5 matching different loads, bag, user manual with exercises
- The kit price is 1600 RUB.
Features of use fitness bands:
- Fitness bands are made of durable materials that should not be torn. But sometimes when excessive stretching of the bands with weak resistance may burst.
- Choose a material with non-slip surface for ease of use.
- Usually yellow, and red gum is a weak resistance, blue, green and black is stiff resistance. But it is another gradation of colors, specify when buying.
- The better the material, the stronger and more durable than ribbons.
- During training with elastic bands is better to wear long pants to avoid rubs and irritation from the latex.
Videos with fitness band
If you love to train, and then we offer you a selection of workouts with a fitness band. Exercise and lose weight!
The selection of the best videos with fitness band
1. Glutes will burn: exercise with elastic band
2. Exercise for legs and buttocks with elastic band
3. Exercise for buttocks with an elastic band
4. Exercise for buttocks with an elastic band
5. Training on whole body with two rubber bands
Elastic band for fitness is convenient, compact, safe and very effective equipment for muscle tone and getting rid of problem areas. Regular performance of these exercises will make your body toned and fit.
See also:
- Tubular expander: the pros and cons, how to choose + 30 exercises
- TABATA training: 10 ready-made exercises for weight loss
- How to choose a yoga Mat or fitness of all kinds
- Attacks: what they do and how to run + 20 lunges