15 exercises with an elastic band: a complex for all muscle groups (and without other equipment)

Two appointments

You can pump up your biceps in two ways:

1. Use the tape when working with barbells and dumbbells;
2. Develop arm muscles only with the help of tape.

In the first case, we adjust the load of the projectile so that it “hits” exactly the target muscles. Correct exercise biomechanics is half the success.

In the second situation, the tape replaces the gym for us. Thanks to proper training with rubber, you can get results better than 80% of gym goers.

Characteristics of devices

Fitness bands are hard rubber bands of different colors used to correct the muscle tone of the arms. Today you can pump up your arms with elastic bands not only in modern gyms, but also at home. Elastic bands help:

• give relief to the buttocks;
• strengthen the muscle corset;
• pump up your thighs and arms.

By training with the help of these devices, you can achieve the desired result on your body without injuring it. Today this “equipment” is popular among young people.

Depending on the gradation of hardness, fitness tapes are produced in different types of shades:

• “XXL” (from 19 to 30 kg) – brown, gray, black;
• “XL” (from 13 to 18 kg) – blue, cherry;
• “L” (from 9 to 12 kg) – dark yellow, green, blue;
• “M” (from 6 to 8 kg) – red.

Previously, such devices were used to restore the joint apparatus and muscles after injury. Now these expanders have found wide use among people who want to have beautiful, toned arms.

Biceps exercises

Biceps exercises with a rubber band will allow you to build great arms, regardless of gender, age and other circumstances.

Here are the best exercises for biceps with rubber bands:

Close-grip pull-ups

Goal: pumping up the biceps, working out the lower back, deltas and forearms

Technique:

Step #1. We secure the loop using one of the methods shown in the picture below. The position of the hands is narrow, we take the horizontal bar with a reverse grip (palms “look” at you, and not away from you).

Step #2. As you inhale, bring your shoulder blades together and bend your arms at the elbow joints.

Step #3. As you exhale, we smoothly return to the starting position.

Comment: The movement is performed with rubber loops or pull-up bands.

Standing arm curl

Target: biceps, forearms

Technique:

Step #1. We hold the tape a little differently than in the case of an expander. The lower we take the tape, the greater its resistance.

Step #2. As you inhale, bend your arms at the elbow joints.

Step #3. As you exhale, we return to the starting position.

Comment: The best exercise with loops for biceps. An alternative to barbell or dumbbell curls.

Standing reverse curls

Target: biceps, brachialis, forearms

Technique:

Step #1. Starting position. In comparison with the previous exercise, we simply “turn over” our hands.

Step #2. As you inhale, bend your arms at the elbow joints.

Step #3. As you exhale, we return to the starting position.

Comment: the muscle that is located under the biceps is trained - the brachialis. With this exercise you can increase the peak of your biceps.

Hammer

Target: biceps, forearms, brachialis

Technique:

Step #1. Grab the loop with a neutral grip. The palms closed into a fist “look” at each other.

Step #2. As you inhale, bend your arms at the elbow joints.

Step #3. As you exhale, we return to the starting position.

Comment: imagine that instead of tapes we have hammers in our hands, and we need to hammer something with them. We perform the movement quickly, without stopping.

Seated arm curl

Goal: working out the biceps and forearms from a new angle

Technique:

Step #1. In the starting position, the arms are extended, but with slight tension.

Step #2. As you inhale, bend your arms at the elbow joints.

Step #3. As you exhale, we return to the starting position.

Comment: The exercise allows you to pump your biceps from a different angle, which increases its value for experienced athletes.

More hand exercises can be found here:

Warm-up No. 1 Extension of arms in the upper block

Groups of working muscles:

• elbows;
• triceps.

The edge of the rubber loop is attached to the wall bars with a door clamp at a distance of 20 cm in relation to the head. Take one step back, grasping the fitness tape with both hands. The body is held straight or slightly tilted forward. The elbow joints are pressed against the body. Exhaling, pull the edge of the loop down until your elbows straighten. Next is a pause and a slow return to the starting position.

This warm-up should be done with different grips. The initial load for ladies will be a red or yellow elastic band, and for the stronger sex – purple. Number of repetitions: up to 20 exercises.

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Training program for pumping up biceps

Your biceps program might look like this:

Comments on the program:

• The scheme was created to pump up biceps. To increase strength, you need to increase the resistance of the band while decreasing the number of repetitions. Endurance development involves increasing the number of repetitions while decreasing the resistance of the rubber;
• The program allows you to develop biceps, but does not take into account other muscle groups. Use this format only if your biceps are lagging behind other muscle groups.

A set of exercises with fitness bands: how to build a lesson

• Start your workout with a short warm-up. For example, this one.
• Do the exercises consistently.
• Optimal training regimen: one set of exercises with 30-40 repetitions. “If you have the time and energy, you can do 2-3 approaches,” advises Ruslan Panov.
• Do this program 3-4 times a week. If your fitness plan includes strength training, the number of resistance band workouts can be reduced to two per week.
• Finish the session with some stretching.

To complete the complex you will need a mat and a tubular shock absorber. If you don't have one, you can replace it with an elastic band.

Speeding up progress 10 times

Exercises and programs with tape give maximum effect only within the framework of understanding the essence of the training. Without awareness of what happens in the body during and after training, it is impossible to build an effective biceps pumping system. We'll reveal the secrets of training with an elastic band right now.

Triceps workout

The triceps account for 70% of the muscle mass of the arm. Athletes who prefer developing biceps to complex training face the following consequences:

1. The body inhibits muscle growth. Our body does not like imbalances. They are formed through years of incorrect training or lifestyle. The more developed the triceps are with undeveloped biceps, the slower you go towards your goal;
2. Hands look ugly. Inflated biceps with underdeveloped triceps is an unpleasant picture;
3. Health is deteriorating. The center of gravity moves forward. This is not as critical as in the case of overinflated chests and an undeveloped back, but the development of scoliosis can be provoked.

Without working your triceps, you won't build up your biceps.

Whole body development

This is the best training option due to the following reasons:

• Proportionality does not suffer
  . The body does not slow down biceps pumping due to improper proportions;
• Release of anabolic hormones
  . More testosterone, increased amounts of growth hormone and other anabolic compounds are “injected” into the blood. To obtain an anabolic hormonal background, it is necessary to train large muscle groups: legs, back, chest. Arms are a minor muscle group that is difficult to pump up without using basic exercises;
• Best Look
  . Pumped up biceps look better against the backdrop of a developed body than in the absence of development of other muscles.

We train the whole body to get better results. We would like to highlight the hands - within the framework of the overall program we focus on them. This is the best option for those who want to pump up their biceps using an elastic band. The emphasis on the arm muscles with a developed body looks much better than with overdeveloped biceps in the absence of other body muscles.

Full body workout program

This is what the development of all muscle groups with an emphasis on the arms will look like:

Monday. Chest, biceps, abs

Wednesday. Back, triceps, forearms

Friday. Legs, shoulders, abs

Saturday. Arms, light aerobic workout

Comments on the programs:

• We customize the schemes for ourselves
  . We select the hardness of the rubber according to the number of approaches and repetitions. If it is impossible to perform the exercise in the specified volume of approaches and repetitions, we reduce the numbers to real ones. We strive for the indicators that we see in the tables;
• We are in no hurry to progress
  , especially at the beginning of the training journey. Excessive stress will lead to overtraining.

Indications

Men and women can perform these elements, regardless of age. Regular use of the complex is recommended in the following cases:

• Pronounced thinness of the arms, which can be corrected with effective training.
• Increased body weight. During exercise, fat burning occurs not only in the arms, but also in other parts of the body. Combine with a diet and you can easily lose those extra pounds in a few weeks.
• Rehabilitation of muscles, joints, bones and connective tissue after severe injuries, surgeries, etc.
• The need for individual development of hand speed, which is necessary when playing different sports. Such training is especially shown in boxing, tennis, and kickboxing.
• Taking a course of physical therapy. Arm exercises with elastic bands are part of a complex for the prevention and treatment of musculoskeletal disorders.

Training principles

80% of the result comes from understanding two principles:

1. The principle of load progression. Regulates the frequency and the very possibility of progress. Explains why you need to constantly overcome yourself;
2. The principle of supercompensation. Gives an understanding of the processes that occur in the body throughout the entire training process. Regulates the frequency of training.

The principle of load progression

Once every 1-3 training sessions, the athlete should increase the objective training stress. Progress is made using the following methods:

• Increasing the weight of the projectile or the rigidity of the tape;
• Increasing the number of approaches;
• Increasing the number of repetitions;
• Adding new exercises;
• Reduce rest between sets and reps.

The principle of progression of loads using the example of arm curls looks like this:

Workout #1

Workout #2

Let's add one approach.

Workout #3

Another plus one approach.

Workout #4

Workout #5

Workout #6

We increase the hardness of the rubber and subtract 4 approaches. This load will seem lighter to you than in the previous workout. This is true: we reduce the number of approaches to give rest to the nervous system, which cannot be at its peak all the time. This strategy prevents both physical overtraining and psychological burnout.

Workout #7

We continue to increase the number of approaches.

Workout #12

Workout #13

We increase the hardness of the rubber and again “sag” in the number of approaches.

Workout #14

Workout #15

We increase the number of repetitions.

Workout #16

Again we progress through repetition.

Workout #17

We reduce the duration of rest.

Workout #18

We increase the number of approaches.

Useful tips

Before starting the training process, you need to take care of preparing comfortable conditions for sports activities with a fitness elastic band.

You will need to purchase the following items and items:

• fitness mat;
• sneakers, sneakers, moccasins or any other comfortable shoes;
• sweatpants, shorts and T-shirt;
• a headband to remove sweat, since stretching an elastic band is an energy-consuming exercise, the implementation of which is accompanied by profuse sweating;
• Provide yourself with plenty of fluids throughout the training process.

Before starting a course of sports that involves performing exercises with an elastic band, you must visit a cardiologist or therapist. You will need to measure your blood pressure and take an ECG. Diagnostics is necessary for the timely detection of hidden diseases of the heart and blood vessels.