Gum expanders - one of the most affordable options for training at home. Despite the fact that they are not able to replace exercises with dumbbells or weights, their indisputable advantage is compactness. Elastic expanders are cheap and easy to order by mail.
Having a set of fitness gum and harnesses of various levels of load, you can easily conduct strength training on all the muscles of the body at home. Below you will find descriptions of the best exercises with elastic bands for men on the back, chest, legs, abs and arm muscles.
// What is a fitness gum?
Fitness elastic bands are elastic bands-expanders of various shapes and densities for conducting functional training . There are rubber bands with special handles for gripping with hands or feet, and continuous wide tapes. Most often, the kit includes gum with varying degrees of stiffness, allowing you to vary the load when performing exercises.
It is important not to confuse the harnesses with TRX belts. Unlike TRX belts made of durable nylon, fitness elastic bands are made of elastic materials. This allows you to use them to create additional resistance and muscle stretching, while exercises with TRX belts are primarily pull-ups, push-ups and squats with body weight, but at different angles.
In fact, gum is an advanced version of expanders. Since the load on the muscles in them is created due to elastic stretching, this ensures an even distribution of force. Which, ultimately, is useful not only for strengthening the muscles, but also for improving its relief and symmetry. Gum training is suitable for both adult men and adolescents.
// Types of fitness gum:
- Expanders with handles
- Continuous wide ribbons
- Heavy duty, no-handle harnesses
- Harnesses with attached handles
Elastic bands for fitness: pros and cons
The main advantage of fitness gum is their compactness and low cost. In fact, they allow you to conduct a full strength training at home, without requiring thunderbells, dumbbells or barbells. Their use not only increases strength, but also improves posture and positively affects the neuromuscular connection of muscles with the brain.
The disadvantages of elastic bands include a limited number of exercise options, as well as the inability to work with a heavy load. In other words, rubber harnesses will help to maintain their shape in the absence of a gym, however, it is impossible to build up significant muscle mass solely with their help - this will require at least access to the horizontal bar.
// Workout with elastic bands over the whole body
Harness push ups
Place the rubber band behind your back, then take up a push-up position by pressing the other side of the rubber band to the floor. Keeping the muscles of the press and body in a conscious tension, stretch your arms and push as high as possible, then slowly return to the starting position.
Trapezoid reverse dilutions
Stand upright, place your feet shoulder-width apart, and keep your abs in a conscious tension. Take the gum with both hands, and then stretch your hands in front of you. Without bending your elbows, slowly spread your arms to the sides, while bringing the shoulder blades together.
Thrust on a press with a plait
Before starting the exercise, carefully fix the elastic at the height of the belt. Stand up straight, knees slightly bent. Stretch your arms in front of you, fasten them into the lock, holding an elastic band. Tighten the press, then slowly pull the tourniquet towards the stomach, avoiding body turns. At the exit, return to the starting position.
Belt pull to belt
Make sure the elastic is firmly fixed. Stand up straight, feet shoulder width apart, abs tense. Slowly pull the elastic towards the stomach, feeling the work of the latissimus dorsi. Exercise can be performed with one or two hands.
Holding the bottom edge of the gum with your feet, grasp the top edge with both hands, and then place them around the neck. Begin to do squats, making sure that the back retains a natural deflection and does not round, and the press is strained. From the bottom, straighten up with explosive force.
Like conventional hyperextensions , body extensions with elastic bands train the lower back and strengthen the lower back. During the exercise, make sure that the back retains a natural deflection, and the chest is directed forward. At the bottom point, the back is almost parallel to the floor, returning to the top point with explosive force.
This exercise is best done either with an open rubber band, or with an elastic band with special handles. Clamp the lower edge with your feet, and then bend your arms at the elbows due to the strength of the biceps. Make sure that the elbows do not change position and do not go forward (or press them to the belt).
Fasten the elastic in the upper position. Stand upright, hold it with both hands, strain the press and lock your knees. As you exhale, pull the gum down due to the strength of the triceps. Also make sure that your elbows do not change their position, or press them firmly against the body.
// The scheme of training with elastic bands:
- 3-4 workouts per week for 40-60 minutes
- press exercise block
- rubber exercises
- stretching and hitch exercises
Before starting a home workout with elastic we recommend a light workout for 5-7 minutes. Suitable as shadow boxing, jumping on a rolling pin, and an exercise bike . The main exercises of the program are performed in 3-4 sets of 12-15 repetitions. During execution, follow the rhythm of breathing - pull the gum as you inhale, release as you exhale. The break between sets is from 30 to 60 seconds.
A good addition to the proposed training program will be exercises for the press - they can also be performed at home without special equipment. First of all, we are talking about the bar, as well as direct and lateral twists. If you have a horizontal bar, be sure to include in the pull-up program - Fitseven already told how to learn how to pull up with the help of fitness gum.
How to pump up the press with rubber bands?
The use of fitness gum can improve the efficiency of training the muscles of the press. This is achieved, first of all, by performing rotational movements. These techniques are ideal for advanced trainees who need extra workload. For beginners, it is recommended that you first read the recommendations on how to properly download the press at home .
Note that the use of rubber bands during the performance of regular exercises on the press allows you to learn how to feel its work. To do this, take a continuous wide elastic band of medium hardness and place it around the belt - this will help to “catch” the feeling of conscious tension in the abdominal muscles. However, be careful not to use too hard rubber.
Rubber exercises for women
The use of fitness gum exercises for women is that such workouts involve slow muscle fibers. Recall that these fibers use free fatty acids as energy, not glycogen. In fact, performing exercises with elastic bands on the legs and buttocks improves the elasticity of the connective tissues and helps fight cellulite.
A key focus of anti-cellulite training is activation of the gluteus maximus muscle. It is this muscle that gives the buttocks a characteristic roundness - however, it is not used when walking, and requires special exercises for the buttocks. In particular, for her involvement, lunges to the sides and swing legs back are necessary - more about exercises with elastic bands for women .
Exercises with elastic bands are an affordable way of strength training for men at home. The presence of tight harnesses and elastic bands with handles will allow you to perform most of the functional exercises - squats, push-ups, and even a variation in deadlift. You can also perform isolating exercises for biceps and triceps with fitness elastic bands.
Illustrations for exercises:
- 8 Resistance Band Moves You Need For a Total Body Shape Up, source