Home exercises with rubber (espander) for legs and buttocks.
If you still haven ‘t tried doing rubber exercises, you ‘ll wonder how useful and effective they can be. It is possible to work out muscles of the whole body, increase endurance, improve stretching and at the same time minimize loading of joints and ligaments.
At the same time there is always an opportunity to be engaged: shells are simple and light, they can be taken with them on a trip, to train at home, in a gym or directly on the street in the park.
So, we understand the advantages and disadvantages, we learn to choose a shell, and we make a complex of movements for legs and buttocks, which will be suitable for both women and men.
Advantages and shortcomings
Rubber exercises have a lot of advantages, thanks to which they successfully compete even with such popular projectile as gantels. If you do gymnastics for joints or stretch through Bubnovsky, you can add tape to the usual movements.
Minimum probability of injuries. The gantel, for example, can be dropped, the bar still affects the joints and spine, and the espander is stretched only by the person ‘s own weight, and is unable to cause damage. It can be dealt with by women after childbirth and the elderly.
Constant tension of muscles. Gantels load muscles only at the expense of gravity, and the rubber keeps them under tension all the time, at any point. At the same time their maximum stretching and peak reduction are achieved, which affect the efficiency of occupation. Load is distributed evenly, no dead zones.
Study all muscle groups. With gantels, by the way, it is very difficult to pump feet or do exercises for a pop, if it is not squat. With a gymnastics rubber it is very easy to pump legs and buttocks, but at the same time movements are performed for chest muscles, for hands and shoulder joint, for abdomen. Depending on the amplitude and technique, there is a great load on the triceps.
It is easy to regulate loading. Some muscles are stronger, others are weaker, and they require either detachable gantels (and their modification among the occupation takes some time) or several sets. At the same time over time it will be necessary to load muscles more strongly. Rubber tape in this plan is much more convenient: wound on hands more — received more resistance. Or it can be folded 2-3 times.
The elastic simulator is very effective for weight loss, especially in case of excessive weight. Without reloading the joints, he keeps the muscles in constant tension. Despite the seemingly simple movements, you will sweat and get tired.
Of the disadvantages, it is possible to note, except that, the inability to pump three-dimensional muscles, because the rubber for fitness is not a power shell, and it cannot so strongly strain muscles. If you want impressive shapes, you ‘ll have to go to the hall, or combine training with elastic tape and gantels.
How to choose a shell
Elastic tape or tubular espander is used for rubber exercise. Tapes, narrow strips of material, with or without rubber handles, are more common in domestic stores. They can be standard sizes, or cut off from the roll. Tubular are more common in the west, and so foreign rollers can often be found in the net using exactly such projectiles.
As practice shows, it is more convenient to take the tape without handles, as it can be tied in all ways (used as a circular rubber), wound on hands, or even made loops/handles.
Not all know how the elastic band for fitness and therefore on open spaces of online stores it meets as a tape shock-absorber, a latex tape, a tape expander, a therapeutic tape, an elastic plait or something similar is called. Usually all these names mean the same thing, and by the picture you will understand everything.
As for the colors, most manufacturers have their own system for distinguishing the elasticity of the rubber:
Yellow — the softest, suitable for beginners or weakened people;
Red and green — medium stiffness;
Blue and purple are the most durable, and it takes a certain muscle strength to work with them.
But in any case, read the descriptions carefully, as this is not the standard of the industry, and different brands have their distinctions.
We choose a program from several movements
Exercises with rubber for legs and buttocks are quite simple, and you will easily learn to perform them at home. It ‘s important to be sure to blur, warm your muscles, and not make leaps. Perform 15 repeats, in waves — 25, for each leg. If you can, do 2-3 approaches.
Squats. Step on the ribbon and place the feet on the width of the shoulders. Take the ends of the espander, put a sling behind your elbows, and raise your hands to your shoulders. You can tie the tape and put it on your shoulders, then you only need to hold it. From this position, make squats.
Cultivation of legs. This is a very useful exercise for the inner surface of the hip. If the ribbon is long, fold it several times, or make a knot by making up a long free end. Put a rubber above your knees, and lying on the side, breed your knees, lifting one leg up. With the help of sports tape from the same position it is possible to make and mahi, it is enough simply to pull it to tickles.
Attacks. Everything is very simple: one foot we step on the rubber, the other is behind. Take the ends, bend hands to the shoulders, and so squat. When we get up, we overcome the resistance of the tape. You don ‘t have to stick your foot. A very simple but incredibly effective exercise for the hips.
Straightening of a leg. Lying on the back we bend the knee to the chest, through the foot we spread the rubber. We straighten a leg forward. You can complicate the exercise: tie the ribbon middle on the tickle, and take up the edges so that you can bend your hands to your shoulders. Then there will be movement also on biceps, reviews claim that it is so very convenient to pump two groups of muscles at once.
Assignment of a leg. The tape can be tied on the wrist or simply hold the ends tightly with one hand to make a loop. Insert the foot of the same leg into the loop and pull the foot 90 degrees up, the foot parallel to the floor. Very effective for girls who want to pump a pop.
Bendings. Tie the rubber around the tickles, and tie the other edge to the support — battery, rack, etc. Lie on your stomach, swipe on your elbows, and bend your legs to touch your heels with your buttocks. If you can fix for 2-5 seconds — the effect will be even more noticeable. This exercise is also useful for the back as a whole.
Pullings up of legs. From the previous position turn to the back, legs tied to the support. Pull your knees to your stomach, holding them in this position for a few seconds. Great training, including for the press.
These are just a few interesting ideas. Experiment, add rubber exercises to your standard workout program. This, of course, will not replace the power work in the hall and will not give a full cardio effect, but if you want to try something new, find a temporary alternative to the gym, or just start building your body, the tape is a great option. Inexpensive, efficient and safe!