Arm exercises with elastic bands for women at home for weight loss. Video

Benefits of using a fitness band

Exercises with an elastic band have many positive features:

• Rubber bands are cheap and allow you to practice at home.
• They provide a high-quality load on all muscle groups.
• Different levels of stiffness help vary the load.
• There are suitable exercises regardless of preparation.
• The elastic band does not imply increased load on the ligaments and joints.
• Exercises help you lose weight, form a beautiful figure, pump up your muscles, and get rid of cellulite.
• The elastic band allows you to combine cardio and strength training, although the emphasis is on the latter. It can be used both comprehensively and for the work of individual muscle groups.

Advantages and disadvantages

Benefits of using latex tapes

• Convenience. The loops can be taken with you, but they do not take up much space and are light in weight. You can exercise with them everywhere: at home, in the gym, on the street.
• Different loads. By choosing a set of rubber, you can alternate loads or increase them gradually without causing harm to the body.
• Safety. Despite the fact that loops have high resistance, training with them is considered the safest. Working with shock absorbers, the athlete has complete control over the tension and can smoothly reduce or increase the load.
• Gradual increase in loads. When working out on strength training equipment, the main load on the muscles occurs at the moment of the jerk, and decreases at the end. Resistance bands, on the contrary, allow you to increase resistance evenly.
• Diversity. Rubber is used as a strength training device, a device for stretching and warming up, and an object for mastering new exercises.

In addition, working in a space with latex loops allows you to improve coordination of movements.

There are practically no disadvantages to rubber bands. The only disadvantage of using it is the not particularly pleasant sensation on the skin during stretching.

It is worth noting that training with rubber bands will not replace strength training. If you want to seriously pump up your muscles, then exercises with loops need to be combined with work in the gym.

What muscles can be pumped?

One of the advantages of these devices lies in their versatility.

One of the advantages of such tapes is their versatility. Exercises with fitness bands for men and women are used for all key muscle groups, namely hips, buttocks, back, abs, chest, arms, shoulders. Taking into account problem areas, you can choose the optimal program that will help achieve the desired results.

Types of elastic bands

Fitness elastic bands are divided into several main types:

• Elastic tape. Usually produced in rolls, which makes it possible to select a piece of the correct length.
• Mini loop. A rubber band with multiple layers, usually sold in sets of several pieces that vary in stiffness.
• The loop is a mini expander. Such products are comfortable and minimize the strain on your hands, since you don’t have to wrap them around and try to hold them.
• Long loop. Circular elastic with a diameter of about two meters and a width of 1-9 cm. Sold both individually and in sets of several pieces. The tape can be folded and applied to a wide range.

Ribbons and elastic bands vary in stiffness. As a rule, different resistances are marked by manufacturers in different shades. Resistance bands with low resistance are usually yellow or orange, and the most rigid ones, with a resistance of 30-80 kg, are black, blue or purple. Colors may vary between manufacturers, but the resistance level is indicated and the set can be individually selected. Find out how to choose “your” elastic band for fitness in the article.

How to choose an elastic band?

You can buy elastic tape in sports stores. In English it is called resistance band, latex band, theraband. In Russian you can find the following names: rubber band, shock absorber band, expander band, therapeutic band, theraband or Pilates band. Unlike tubular expanders, elastic bands are often found on sale in regular stores and even, as a rule, from several manufacturers.

Elastic bands have several levels of elasticity for people with different physical fitness. Typically there are three levels of resistance: soft, medium and hard, but some manufacturers may have five or even six levels of firmness. The tapes have a specific color depending on the resistance level. However, color coding may vary by manufacturer, so it is best to look at the specific product description rather than relying solely on color.

The following gradations are found:

• Yellow color: soft tape, lowest load level
• Red, green: medium load level
• Purple, lilac, blue color: rigid tape, high load level.

But we emphasize once again that color markings differ depending on the manufacturer, so it is better to look at the description of the specific product. Some online stores often sell bands of different colors, but the same resistance level. Sometimes entire sets of tapes with three levels of resistance are sold at once. Therefore, be sure to read the product description before purchasing it.

Choose a length of elastic tape that is at least 1.2 m, although they usually stretch well. However, the longer the band, the more varied exercises you can choose. In addition, a long tape can be folded in half, providing yourself with additional load. The average width of the tape should be 15-20 cm.

Like any other product, elastic band varies in quality depending on the manufacturer. Over time, the material from which the expander is made can wear out and lose strength, and this can reduce the effectiveness of exercise. The better the quality of the material, the longer it can serve you.

Elastic band or fitness band?

Nowadays, fitness bands, which are an expander ring and are a good addition to an elastic band, have become very popular. These elastic bands (mini band, resistance loop) are worn on the legs or arms and provide additional resistance when performing exercises. The fitness band is especially effective in combating problem areas on the hips and buttocks. If necessary, you can tie a long elastic band around your legs and thus replace the fitness band:

When choosing elastic bands and fitness bands, do not confuse them with rubber loops; these are slightly different sports equipment. It is designed for strength training and is very suitable for those who want to create a strong muscular body.

Elastic band or tubular expander?

In Western countries, tubular resistance bands are most often used for strength training, while elastic bands are more commonly used for Pilates and stretching. In Russia and the CIS countries, the tubular expander has not yet gained widespread popularity, which is why it can be so difficult to find in regular stores. In principle, for strength exercises, these two sports tools are interchangeable. But they still have differences.

Differences between a tubular expander and an elastic band:

• A tubular expander is more convenient during exercise due to the presence of handles; The elastic band can chafe your hands and even cause irritation.
• A tubular expander is less reliable than a tape: it breaks more often and wears out faster.
• An elastic band is more versatile when performing exercises because it does not have handles and is longer.
• The band is equally suitable for strength training, Pilates and stretching training. However, for strength training it is more effective to use a tubular expander.
• In Russian stores it is easier to find an elastic band than a tubular expander.

Features of training with a fitness band for men

Elastic bands are universal and can be used by both men and women. Representatives of the stronger sex are suitable for products with the highest level of resistance. Correct exercises with an elastic band for men at home will help you form a beautiful shape of the arms, shoulders, back and other parts of the body, maintain tone and muscle mass. You can find out more about exercises for men here.

Exercise sets

Using the tape, you can work out any necessary muscle group. Let's look at a few of the best exercises for each of them.

For hips and buttocks

The following movements are suitable for working out the lower body:

• Jumping with abduction. The tape is fixed on the ankles. You need to jump with your legs apart, then bring them towards each other.

• Side step. The position of the elastic band is the same. You need to move in turn in one direction and the other, using an additional step. Steps need to be taken as wide as possible.

• Swing back. The rubber is right there. Stand up, lean forward slightly, lift one leg up and back. The same is done for the second one.

• Walking backwards. You need to place your feet wider than your shoulders and move backwards in small steps. About 4-5 steps are completed, then you need to return.

• Swing with a squat to the side. The elastic band rises slightly above the knees. Your legs should be spread wide. Squat down, and when lifting, swing one leg to the side. The next time you squat, the leg changes.

• Crocodile. The elastic band is in a similar position. You need to lie on the floor, bend your limbs at the knee joints. The top leg goes up and down.

• Forceps. You need to take the position of the half-bridge without changing the position of the elastic band. Without touching the floor with your buttocks, your knees should be spread and brought together.

• Dog walk. You need to rest your knees and palms on the floor. One leg rises up, then the same is repeated for the other.

• Kick. Again we need to take the half-bridge. The swing is performed first with one, then with the second leg. You should try to straighten your leg as much as possible.

• Fountain. The elastic band is placed on the center of the feet. You need to lean on your knees and palms. One by one, you need to lift the limb bent at the knee joint up so that the lower leg is perpendicular to the thigh. Similar actions are performed for the other limb.

It is better to do all exercises in two sets of no less than 20 repetitions.

For back muscles

The following exercises are recommended for the back:

• Belt pull. The tape is attached so that its ends are accessible. The center needs to be fixed with something. You need to stand up and stretch your upper limbs. Then they bend and the rubber stretches to the belt without tilting the body. The exercise is done for 45 seconds, 15 seconds are given for rest. It is better to do at least three sets.

• Vertical traction. The body must be kept straight. The hands are above the head with an elastic band between them. The limbs are lowered down so that the tape remains taut and in the lowest position reaches the shoulder joints.
• Tape pull. You need to step on the tape with one foot, the other leg acts as a support. The body is slightly tilted forward. As you inhale, the tape stretches to the lower part of the chest; as you exhale, you need to return back. Three sets are done.

For arms and shoulders

These exercises are beneficial for these muscles:

The product is attached to the shoulders and wrapped around the arms. Your arms should be spread out to the sides as much as possible. Having reached the peak point, fixate there for a while, then return.

• Arm curls. Stand in the center of the product, with your lower limbs slightly apart. The ends are pulled together. As you inhale, the limbs bend at the elbows; as you exhale, you need to go back.

• Turns with limbs apart. You need to sit on the mat with your knees slightly bent. Your feet should rest in the middle of the tape, and its ends should be fixed with your hands. Twisting to the side is performed with maximum extension of the arms.

It is recommended to do 3 sets of 20 exercises.

For the chest

To give the correct breast shape, an elastic band is used as follows:

• Arm extensions. You need to stand up, slightly spread your lower limbs, stretch your arms in front of you. The tape is fixed in the hands. Next, the limbs spread as far as possible to the sides and return back.

• Push ups. The elastic band needs to be stretched along the top of the back so that it goes under the arms. The ends are fixed by hand. You need to take a plank and do push-ups in a classic manner. Beginners can do this from their knees. Exercises are also done in 3 sets of 20 times.

For the press

To work your abdominal muscles, use the following exercises:

• Rifles. You need to sit on the mat and bend your lower limbs. The middle of the elastic band is fixed on the shoulder blades, the ends are held in the palms. The knees are pulled towards the stomach, the feet are lifted off the floor, the palms are fixed and the tips are pressed. The back is rounded. Then you need to roll on the surface, straining your abs to the maximum.

• Leg stretches. Lie on your back, bend your knees to 90 degrees. The center of the elastic band is attached to the feet; you need to grab the ends and pull it. Tightening your abs, place your straightened upper limbs behind your head. The legs are straightened, the shoulder blades remain on the floor. Then you need to go back.

• Scissors. You need to lie on your back with your legs straight. The center of the device is fixed with the right foot. The ends are stretched, the shoulder blades are lifted off the floor. All work should be done only using the press. The left limb bends, the second one should be positioned at an angle of about 45 degrees. The left thigh is fixed near the abdomen. The right limb drops almost to parallel with the floor, then you need to return back. This is one approach. In general, 15-20 repetitions are recommended.

Other workout options with elastic bands

The fitness band is versatile and you can try different programs with it. Below are some options for organizing training • According to the Tabata system. In accordance with this program, you need to do an exercise with maximum intensity for a certain time, then rest for half as long, and so on in several approaches, for example, 20 seconds of active work, 10 seconds of rest, and so on. Your workout can include exercises with an elastic band for the whole body at the same time or only for specific muscle groups.

• Round robin system. This type of training involves performing exercises one after another. It promotes weight loss and development of endurance. Typically, basic multi-joint exercises are used, which are performed in a multi-repetition mode. Circuit training with an elastic band will allow you to train your entire torso.
• Mix of exercises. Using an elastic band, you can work one or different muscle groups. By combining different exercises, you will use all the important muscles and make the load more varied.
• For weight loss. Exercises with an elastic band mainly strain the muscles and give relief, but if you alternate them with cardio exercises, you can lose all that excess weight. At home this could be running, jumping rope and the like.
• For the buttocks. Girls often use tapes for the lower body, namely the legs and buttocks. It is recommended to alternate this load with other strength exercises - then you will quickly achieve better results.

What workouts can be done with TRX loops?

Work out 3-5 times a week, and between workouts you can rest or have days of cardio exercise, running or swimming.

If you work out five times a week, after the third regular workout, return to the first or do two more circuits.

Before training, lightly stretch to raise your heart rate and warm up your muscles. For example, run up and down the stairs or jump rope for 3-5 minutes.

Regular workouts

Perform each exercise in three sets of 10–15 times (on each side), and for the plank – 30–60 seconds.

Workout 1

1. Loop push-ups.
2. Traction in the loops.
3. Jump squats.
4. Y-thrust.
5. Back lunges on one leg.
6. Plank.
7. King's deadlift.
8. Pulling your knees to your chest.

Workout 2

1. Push-ups with legs in loops.
2. Standing bicep curls.
3. Facial traction.
4. Triceps extensions.
5. Bulgarian split squats.
6. Gluteal bridge.
7. Inverted V-fold.
8. Turns to the sides.

Workout 3

1. One-arm pull-ups with a turn.
2. Raising hands.
3. L-pull-ups.
4. Pistols.
5. Exit from the prone position to a handstand (3–5 times).
6. Rollout.
7. Pulling your knees towards your shoulders.
8. Reverse crunches.

Start with three sets of each exercise and gradually increase to five. You can also adjust the number of repetitions. If you feel like you still have some strength left at the end of the set, do more.

You have chosen the right number of repetitions if the last 2-3 times of a hike are difficult, but you can complete them with good technique and do not break the set into several parts.

Intense circuit training

Circuit training will help you build endurance and burn more calories in less time. Do them twice a week.

Workout 1

Set a timer for 20 minutes. Perform each exercise for 20 seconds and rest for the rest of the minute.

1. Push-ups with legs in loops (if you have enough preparation, do push-ups on loops like rings).
2. Traction in the loops.
3. Cross lunges.
4. Pulling your knees to your chest while lying down.
5. Jump squats.

You need to complete 4 circles in total, do not rest between circles.

As you get used to it, increase the operating time. For example, after a few months you can work your way up to 40 seconds of work and 20 seconds of rest.

Workout 2

Perform the exercises one after another 5 to 10 times. For example, 5 push-ups, 5 squats, 6 push-ups, 6 squats, and so on until 10 push-ups and 10 squats.

1. Loop push-ups.
2. Pistols.
3. Facial traction.
4. King's deadlift.
5. Inverted V-fold.

Gradually increase the number of repetitions to 11, 12 and so on.