Exercises with elastic bands for fitness for men at home

This year has brought us closer to home fitness than ever before. Working out with books, water bottles and even furniture no longer seems such a strange activity. And yet, it is much more convenient to acquire minimal but universal equipment - for example, fitness bands. World Class Gym Instructor Elena Shvets

told me the benefits of working out with them, and shared five exercises for different muscle groups.
Fitness equipment you shouldn't skimp on

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.

Rubber loops: where to buy

Rubber loops have several levels of resistance, each of them has its own color and a specific band width. The resistance level has an equivalent in kilograms, but since the muscle load from the elastic band and free weights is different, the ratio will be quite approximate.

Types of rubber loops according to load:

Red color: 7-10 kg (band width 1.3 cm)
Black color: 10-20kg (band width 2.2cm)
Purple color: 22-35kg (band width 3.2cm)
Green color: 45-55 kg (band width 4.4 cm)
Blue color: 55-80 kg (band width 6.4 cm)

Red and black colors are usually used for training small muscle groups: biceps, triceps, deltoids. Purple, green and blue colors are used for training large muscle groups: chest, back, legs. The load is adjusted depending on your capabilities and strength training.

A wide variety of rubber loops at affordable prices is offered by the online store Aliexpress . You can purchase a set of loops or choose 1-2 bands of a specific resistance. We have selected popular products with good reviews and a large number of orders so that you can purchase quality equipment. It is also better to additionally read customer comments before purchasing.

Very often there are discounts on products, so the price indicated in the review is not final.

Set of rubber loops of different resistance

Usually the set includes 3-5 tapes of different resistance. For training the whole body, it is better to purchase a set of rubber bands, since large and small muscles require different loads. The cost of a set of tapes is usually in the range of 2000-3000 rubles.

1. J-Bryant rubber loops (3 sets of options)

Option 1
Option 2
Option 3

2. Kylin Sport rubber hinges (2 sets of options)

Option 1
Option 2

3. Winmax rubber hinges

4. ProElite rubber hinges

5. Jumpfit rubber loops

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.

Recommendations for training

Select the most optimal equipment rigidity, taking into account your own strengths. If there is an excessive degree of resistance from the rubber during arm exercises, there is a strong impact on the back, spine and neck. You should not allow them to be overloaded to avoid pain and overexertion.
During the exercises, monitor the position of your back, elbow and shoulder joints. It is important to keep them in the correct position for better effect and precise technique.
It is important to perform exercises in full amplitude , maintaining a comfortable, stable position, leaving the body motionless.
For a specific exercise, select the most convenient type of rubber equipment. If you don’t have suitable rubber in your arsenal, you can always choose an alternative to the exercise.

Exercise regularly, efficiently and with pleasure.

And also read: Exercises with an elastic band for fitness for the whole body → A selection of exercises with an elastic band → Exercises for all muscle groups with an elastic band for men → Exercises for the whole body with an expander for women → Exercises with a skier’s 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.

Exercises with a sports elastic band: for whom they are not suitable

You will not be able to achieve some goals with this type of training. “If you are working on muscle mass and volume, then training with shock absorbers will not help with this. Plus, these workouts have a negative impact on flexibility. Therefore, it is useful to combine them with regular stretching classes,” sums up Ruslan Panov.

Those who have recently suffered an injury or have chronic disorders of the musculoskeletal system should exercise caution.

We asked Ruslan to create and show us a set of exercises with shock absorbers that will help strengthen the main muscle groups.

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.

Essence and basic principles

Hand exercises using elastic bands involve organizing the training process independently or under the guidance of an instructor. The table below describes in detail the basic principles of pumping the muscles of the upper extremities, following which you can play sports at home.

Basic principles of exercises	Features of the training process
Tendon strengthening	Performing exercises with a fitness elastic band involves stretching the sports equipment, as well as overcoming its resistance. Each repetition of the training process contributes to the development of ligaments located in the wrist, around the elbow and shoulder joints. Strengthening the tendons develops individual arm strength even in the absence of large muscles.
Work for mass	The development of muscle mass in the upper limbs is possible even with the help of a fitness band. To do this, it is necessary to organize the training process so that 6-12 repetitions of stretching the elastic band are performed in 1 approach, but with maximum impact of physical strength. All exercises must be challenging and energy-intensive. The main static load is created on the muscle, which needs to be developed and increased in volume.
Improving the elasticity of epithelial tissues	When stretching a sports apparatus, specific muscle groups of the upper extremities are trained, and an indirect load is also created on other areas of the arms. Blood circulation in epithelial tissues improves, signs of sagging skin and subcutaneous tissue are eliminated. Thanks to this effect, a loss of fatty tissue is achieved, which is most often localized in the area of the back of the arm and biceps. Exercises with a fitness band are included in the training process of women who want to get rid of excess body weight.
Achieving weight loss effect	Training your arms with a fitness band is an energy-consuming process. In order to pump up the upper limbs, you have to use the muscles of the back, the anterior wall of the abdominal cavity, and the shoulders. Losing weight using this sports equipment is the safest, most natural, and the result after losing excess weight lasts as long as possible.
Relief of the muscular system of the arms	Achieving the effect of relief of the arm muscles is achieved through a special organization of the training process. In order for the muscles of the upper extremities to be constantly in good shape, each contour of their location is highlighted, it is necessary to perform 12-15 repetitions of stretching the elastic band in 1 training approach.
Strength development	To develop arm strength using this sports equipment, you need to perform the most difficult exercises. For 1 approach, 1-5 repetitions are performed with an interval between sports loads of no more than 3 minutes. The effect of maximum load on specific muscle groups is achieved. At the same time, physical strength develops and muscle growth is stimulated.
Injury Prevention	Prevention of injury to the muscular system, connective and bone tissue of the upper extremities is achieved through a high-quality warm-up. Before starting the training process, it is imperative to spend at least 10-15 minutes to warm up the tendons, muscles, and hand joints. Compliance with this principle allows you to avoid fractures, sprains and tears of muscles at their base.
Using your own weight and resistance	When training your arms with a fitness band, only the resistance force of the sports equipment is used, as well as the athlete’s own weight. For example, if an exercise is performed that involves creating a load on the muscles of the upper limbs while holding the body in a horizontal position. Using your own weight and the elastic properties of a fitness elastic band allows you to achieve positive training results, as well as maintain muscle definition, physical strength and the aesthetic appeal of your hands for a long time.
Increased arm muscle endurance	Developing muscle endurance allows you to increase sports loads by performing increasingly complex exercises with a fitness band. This effect is achieved due to the fact that in 1 approach it is necessary to perform up to 20 repetitions of raising the sports equipment.
Complete body restoration	After each workout, the body should receive quality nutrition and rest. This is the basic principle of playing sports using a fitness elastic band, the observance of which makes it possible to develop muscles, strengthen ligaments, and build muscle mass. Full restoration of the body includes saturating the diet with vitamins, minerals, animal proteins, and carbohydrates. After each workout, a person must rest for at least 24-48 hours. In this case, any physical stress on the arm muscles is excluded.

Exercises for the arms using elastic bands allow you to conduct high-quality training of the muscles of the upper extremities. You can choose the most suitable ones for yourself using numerous photo and video materials on the network.
Exercises for arms with elastic bands are a set of workouts that are aimed at reducing excess body weight, developing muscles, strengthening joints and connective tissue.

Compliance with the above principles of the training process allows you to achieve a positive result in the development of the upper limbs, but without visiting the gym. All exercises are easy to perform at home.

Decide on your goals

Before you decide which resistance band exercises to include in your program, think about your goals. Depending on your training goals, programs can vary greatly

Training with rubber loops to gain muscle mass - emphasis on basic exercises that involve a maximum of muscle fibers;
Losing weight is high-repetition work. Basic exercises with rubber loops are used, an aerobic component is added;
Keeping in shape is a mixture of basic exercises and isolation exercises. You can add running and jumping rope;
Accelerate recovery, conduct light training. We repeat the exercises that were performed during heavy training.

Exercise #4: Reverse Grip for Biceps Curls

Muscle groups involved:

shoulder;
brachioradialis;
biceps.

Starting position: feet shoulder-width apart and then standing on the loop. Using a reverse grip type, take the second edge of the elastic band, with a distance between the hands of 30 to 40 cm. While inhaling, begin to smoothly pull the loop toward the chest, holding the movement at the level of the maximum point. Then it is smoothly lowered to the thigh. Throughout the workout, your elbows should be pressed to your body. It is advisable to stand with your back to the wall, thereby avoiding bending over it. The exercise is repeated in 5 sets of 15 times.

The recommended initial load for girls is a red or yellow fitness tape, and for men – a red one.

Exercise No. 5: Fitness tape behind the shoulder blades

Starting position: we throw the fitness tape over the shoulder blades, spreading our arms to the sides. Then slowly bring the arms together at chest level, pulling the elastic band behind your back. Return to original position. Work on one plane! The workout is performed about 25 times. It is advisable for ladies to start with a red or yellow ribbon, for men - with a purple one.

Such simple workouts will help you correct your figure and strengthen your arm muscles in a short period of time. Gymnastics should be performed with a gradual increase in the load on the biceps.