Exercises with elastic bands for fitness for men at home

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.

Contraindications for use

Physical activity using fitness bands is strictly contraindicated for people who have the following diseases of the cardiovascular, endocrine, nervous systems, and musculoskeletal system.

Contraindications:

arthrosis, arthritis and other inflammatory pathologies of bone and connective tissue of the elbow or shoulder joint;
arterial hypertension or unstable blood pressure levels, when a hypertensive crisis may occur after intense physical activity;
all types of heart diseases associated with disruption of its rhythmic activity;
diabetes mellitus (long-term and energy-intensive training can lead to a sharp decrease in blood glucose levels, which in turn will lead to loss of consciousness and the onset of a coma);
mental illness;
neurological disorders, the symptoms of which are manifested by partial dysfunction of the upper limbs;
previously suffered a cerebral stroke;
severe injuries to the bones of the arms or shoulder girdle, which exclude the creation of a static load on the tissues of the upper extremities.

Arm exercises with elastic bands are relatively contraindicated for women who are pregnant or breastfeeding. The limitations are due to the fact that intense loads on the muscles of the upper limbs require the mother to receive an additional source of nutrients, which should be aimed exclusively at the development of the baby.

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 athletic rubber loops

At the moment, there are many manufacturers of rubber loops on the sports market. Popular companies are Rubber4Power and WORKOUT RUBBER BANDS.

Which hinges are better R4P or WORKOUT?

There is no fundamental difference between the rubber loops of both companies. Accessories differ in the following indicators:

durability;
quality;
withstand high loads;
Wide choice of resistance strength.

In any case, it’s up to you to choose the manufacturer of sports equipment, but according to numerous reviews from athletes, these two companies produce the highest quality sports accessories.

Which hinges to choose?

To answer this question you need to understand the types of expanders. They have different degrees of resistance and different colors. For example, here are the hinges produced by WORKOUT:

Light orange: resistance force from 2 to 22 kilograms. Available in one centimeter width.
Yellow: resistance force from 5 to 25 kilograms. Available in a width of two centimeters.
Lilac: resistance force from 11 to 36 kilograms. Available in a width of three centimeters.
Green: resistance force from 22 to 54 kilograms. Available in a width of four and a half centimeters.
Blue: resistance force from 27 to 68 kilograms. Available in a width of 6.3 centimeters.
Dark orange: resistance force from 32 to 77 kilograms. Available in a width of eight centimeters.
Black: resistance force from 37 to 90 kilograms. Available in a width of ten centimeters.

The length of the loop in each case is 104 cm, in the cut - 208 cm, and the stretching length - 209 cm. The thickness of each tape is 0.45 cm.

All companies have approximately the same gradation of loops in terms of resistance level.

You can buy rubber loops at any sports store. Equipment is also purchased through branded online stores or official distributors of the manufacturer.

What does the resistance number on the tapes mean?

The main thing when purchasing loops is the choice of equipment resistance, which is expressed in kilograms. The two numbers indicated on the surface of the rubber mean the following:

The first number is the initial resistance, that is, if you take the blue tape and start stretching it, you will initially feel a resistance weighing 27 kilograms.
The second number is the maximum load. When the tape is stretched to its full length, the resistance force will be 68 kilograms.

How to choose for yourself?

Determining the right loops is very simple, since each type is conventionally designed for different types of exercises:

Light orange: suitable for beginners or people recovering from injury.
Yellow and lilac: also used for rehabilitation, light warm-ups, and basic exercises.
Green and Blue: Used by experienced athletes to increase their standard load.
Dark orange and black: used only in professional training.

Latex loops for training are not recommended to be stored at temperatures below -40 degrees. If you left the equipment on the balcony in the cold, then first you need to warm it up to room temperature, and then slowly stretch it for several minutes. Also, do not leave shock absorbers in the sun; heating breaks the structure of latex, making it less durable.

Price?

Buying a set of rubber loops for training will help you get rid of a large number of devices; they will replace dumbbells, barbells, and various weights.

If you want to immediately purchase a set of elastic expanders, then it is better to pay attention to ready-made sets of 4 rubber loops. As a standard, they include tapes with a total resistance of 2 to 54 kilograms. By choosing several shock absorbers at once, you can save money and effectively increase the load by training the whole body.

The cost of accessories varies from 500 to 3000 rubles per ribbon. The price for the kits is from 3,000 to 10,000 rubles. For example, tapes from the company WORKOUT from an official distributor have the following price tags:

red loop with resistance 3-15 kg – 600 rub.;
yellow loop with resistance 9-29 kg – 700 rub.;
green loop with resistance 17-54 kg – 1400 rub.;
black loop with resistance 45-90 kg – 3100 rub.

Also, in sports stores, in addition to shock absorbers, they purchase additional equipment to work with them:

handles for expanders;
ankle straps;
foot straps;
door fastenings;
carbines.

It is important to know that when you unpack your shock absorbers, you should not immediately start training with them. Each loop must be gradually stretched several times.

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.

Fold

For the next exercise, you need to pull the straps down so that the length of the loop is at mid-calf level.

Technique:

Lie on the floor, place your heels in the loops of the slings so that they are under the attachment point.
Straighten your knees, lean your hands behind you.
Tighten your abdominal muscles and lift your pelvis up.
Pull yourself into the fold using your stomach.

Make sure your shoulders remain over your hands.

Complete 10 reps.

Photo: istockphoto.com

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.

Roll Out

This exercise requires medium lines.

Technique:

Stand with your back to the attachment point, feet on your toes shoulder-width apart.
Straighten your arms, the straps should not touch your shoulders.
“Twist” your pelvis, pull in your stomach.
Perform movements with your body forward, arms up.
Return to the starting position, tensing your abdominal muscles.

Complete 10 reps.

Photo: unsplash.com/@deepigoyal